I took 85,139 steps this week according to my Pebble 2 HR smart watch
Sunday, 4/1/2018: 16014 steps during the day; 10.45 miles, 1:27:57, 8:25 pace, 36F, 47% RH, 13 mph NW wind, wind chill 27F, mostly sunny.
Well ... Happy Easter! I didn't go for a run today ... April Fools! I didn't get out until 11:30 AM ... but I did get out. I needed to go long and so I did. Christine was just starting to get worried when I came back. This was my longest run since Round the Bay ... which she slept through.
I set up a nice and easy pace. The chilly west wind slowed me down when I was running out Edgemere Drive to Lowden Point Rd but it sure was nice coming back! My splits were: 8:24, 8:23, 8:26, 8:30, 8:49, 8:13, 8:13, 8:15, 8:21, 8:45 and 8:04 over the last 0.45 mile. I carried my Nathan SpeedDraw flask of water and took several sips. I also threw in a couple of tiny walk breaks. My joints were still not happy with me about the work I did on Christine's late father's house last week.
Christine cooked up an excellent Easter dinner: breaded pork chops, sweet potato and asparagus. Mmm!
Monday, 4/2/2018: 8439 steps during the day, rest day.
The usual Monday rest day. A few ache and pains: left Achilles heel, right knee, vague right side pain near my kidney.
Tuesday, 4/3/2018: 7339 steps during the day, rest day.
I was super tired after work and my vague right side pain remained. I couldn't keep my eyes open and went to bed at 8:30 PM. I stayed up a bit watching ST-TNG "Best of Both Worlds Part 1 and II off of BBC America. I think I dozed a bit. I did get a pretty solid 8 hours of sleep. I found a solid synopsis at memory-alpha.wikia.com (where all things Star Trek live), here and here.
Wednesday, 4/4/2018: 10664 steps during the day, rest day.
I thought about running but quickly shut that thought down. A cold front moved in around 7 AM and took the temperatures down from 55F to the mid 30s in a matter of hours along with strong winds all day. The high wind gust at the Rochester Airport was 66 mph and Batavia had a 75 mph gust. The wind blew over 3 trucks in Monroe County with one on I-390 which shut down the highway for hours. I really didn't want to try to run into 30-40 mph winds coming out of ... what for it ... the west. Whec.com links here and here.
Thursday, 4/5/2018: 17047 steps during the day; 8.3 (7.25 recorded) miles, 8:18 pace, 30F, 86% RH, 12 mph WSW wind, wind chill 21F, overcast with a light snow squall
There was no way I was not going to run tonight. The vague right knee pain had gone away. Yes, it was still cold and windy (less than yesterday though). Yes, it was snowing when I got to Greece Arcadia High School. But ... a run was needed and why not a longish run? So ... I ran. It was like I was running a snow globe ... in April. The snow seemed to come at me no matter what direction I turned so I had to blink a lot. Clear sunglasses would have helped. I carried water in my Nathan SpeedDraw flask but didn't drink any until I got done. The '14 Cruze had a 1/2" of wet snow on it when I got back. My splits were: 7:43, 8:26, 8:27, 8:27, 8:28, 8:33, 8:45 and 8:38.
I accidentally paused my Forerunner 220 when I looked at it at mile 2 so it appears that I cut the corner of Janes and Long Pond. Dailymile.com put down the correct mileage but Garmin and Strava didn't. This was the second time on this route so I know that the correct mileage for this run is about 8.3 miles so that what I am counting it as in my running spreadsheet.
Friday, 4/6/2018: 5951 steps during the day, rest day.
I went by Fleet Feet Armory before lunch to pick up my Spring Forward 3rd M 60-64 age group. It is just a little plaque but I earned it so I went to get it. I also picked the promo cards of the Fleet Feet Races that I was already signed up for or interested in: Dirt Cheap Trail Race, Flower City Half, Shoreline Half, Rochester Half, Autumn Classic Duathlon, Dirt Cheap Stage Race. I like to tape them up on a wall and look at them. It helps motivate me when my motivation is lacking to get out there and run.
Saturday, 4/7/2018: 19685 steps during the day; 12.05 miles, 1:43:36, 8:36 pace, 27F, 63% RH, 10 mph WNW wind, wind chill 17F, overcast.
Fleet Feet advertised that their Flower City Half Preview Run #2 was at the Blue Cross Arena at 7:30 AM. So ... that was why my alarm went off at 5:40 AM. I got up, ate my pre-run cereal and banana, took my usual #2 (too much TMI I know), kissed Christine and got out at 6:41 AM. It was 25F so I was dressed in my usual "cold" running gear: CW-X tights, Darn Tough socks, long sleeve tech, yellow/black Brooks 1/4 zip pullover. The drive was easy with little traffic. I got down to the big parking lot at the corner of Court and Exchange at 7 AM and got a great parking spot. Nice! I tanked up on water before I got out of the '14 Cruze. I grabbed my ski mittens, balaclava and yellow/black Brooks beanie. It was windy and I wasn't going to mess around with 12 miles before I got done.
There were at least 100 people milling around inside the Blue Cross Arena with more coming in. I only knew a few of them. I hooked up with the 8:30 pace leader after the obligatory Facebook picture was taken by Sean Hendrick.
Kevin Clinefelter, the 8:00 pace leader, didn't have any followers and went off by himself. My pace leader took off while I was still waiting for my Garmin Forerunner 220 to sync up with the satellites. I ran with the 9:00 group for 1/2 mile as I warmed up. I forged ahead to the 8:30 group (only 100 yards ahead at this point) and settled in. There were 7 of us: 5 guys and 2 girls. We had to be careful of icy sidewalks, pot holes and cars but we kept a good pace. I ran sag in the back. There were a few chatty runners. Me ... I just run and save my breath for running. We got to the Mt Hope Cemetery at mile x. We had to wait for a few seconds for the grounds keeper to open the locked gates. Then it was up the hilly first 1/2 mile of the FCH course. Some groups got lost because we ran into a couple groups heading the opposite way. Our leader said his mileage of the turn was right and the turns did seem correct according to my memory of the race. There was Gu and Tailwind aid station at the intersection of Westfall and Wilson Blvd at mile 6.4. I had a Chocolate Outrage Gu and a cup of Tailwind. Then ... onward up the rutty U of R path up to Ford St, over the Ford St bridge and down Exchange Blvd back to the Blue Cross Arena. There were also at least 100 Rochester Running Company runners on their paced runs that we ran by on their runs. Lots of runners out on a cold Saturday morning!
At the risk of TMI ... I would be amiss if I didn't say that I did sneak a glimpse (or three) of the glutes of the lady running in front of me. It is no secret that I think a lot of runners do occasionally look around for motivation. I am male, married and 60 but I am not dead yet ... it did help to keep me in the group. Believe me ... this cold morning I needed all the help I could get. Christine knows this and told me that she did the same thing when she tried WalkFit back several years ago.
We stopped for about 30 seconds before we headed back out for the rest of our 12 mile run on the Flower City 5K course plus a bit extra. One of our pace leaders had another 10 miles to run ... I high fived her before I went back to the '14 Cruze. Long run ... done! My splits were: 8:21, 8:25, 8:55, 8:39, 8:15, 8:43, 8:24, 8:24, 9:20 (brief break at Blue Cross Arena), 8:47, 8:28 and 8:25.
Well ... Happy Easter! I didn't go for a run today ... April Fools! I didn't get out until 11:30 AM ... but I did get out. I needed to go long and so I did. Christine was just starting to get worried when I came back. This was my longest run since Round the Bay ... which she slept through.
I set up a nice and easy pace. The chilly west wind slowed me down when I was running out Edgemere Drive to Lowden Point Rd but it sure was nice coming back! My splits were: 8:24, 8:23, 8:26, 8:30, 8:49, 8:13, 8:13, 8:15, 8:21, 8:45 and 8:04 over the last 0.45 mile. I carried my Nathan SpeedDraw flask of water and took several sips. I also threw in a couple of tiny walk breaks. My joints were still not happy with me about the work I did on Christine's late father's house last week.
 |
| Mmm!! |
Monday, 4/2/2018: 8439 steps during the day, rest day.
The usual Monday rest day. A few ache and pains: left Achilles heel, right knee, vague right side pain near my kidney.
Tuesday, 4/3/2018: 7339 steps during the day, rest day.
I was super tired after work and my vague right side pain remained. I couldn't keep my eyes open and went to bed at 8:30 PM. I stayed up a bit watching ST-TNG "Best of Both Worlds Part 1 and II off of BBC America. I think I dozed a bit. I did get a pretty solid 8 hours of sleep. I found a solid synopsis at memory-alpha.wikia.com (where all things Star Trek live), here and here.
Wednesday, 4/4/2018: 10664 steps during the day, rest day.
I thought about running but quickly shut that thought down. A cold front moved in around 7 AM and took the temperatures down from 55F to the mid 30s in a matter of hours along with strong winds all day. The high wind gust at the Rochester Airport was 66 mph and Batavia had a 75 mph gust. The wind blew over 3 trucks in Monroe County with one on I-390 which shut down the highway for hours. I really didn't want to try to run into 30-40 mph winds coming out of ... what for it ... the west. Whec.com links here and here.
Thursday, 4/5/2018: 17047 steps during the day; 8.3 (7.25 recorded) miles, 8:18 pace, 30F, 86% RH, 12 mph WSW wind, wind chill 21F, overcast with a light snow squall
There was no way I was not going to run tonight. The vague right knee pain had gone away. Yes, it was still cold and windy (less than yesterday though). Yes, it was snowing when I got to Greece Arcadia High School. But ... a run was needed and why not a longish run? So ... I ran. It was like I was running a snow globe ... in April. The snow seemed to come at me no matter what direction I turned so I had to blink a lot. Clear sunglasses would have helped. I carried water in my Nathan SpeedDraw flask but didn't drink any until I got done. The '14 Cruze had a 1/2" of wet snow on it when I got back. My splits were: 7:43, 8:26, 8:27, 8:27, 8:28, 8:33, 8:45 and 8:38.
I accidentally paused my Forerunner 220 when I looked at it at mile 2 so it appears that I cut the corner of Janes and Long Pond. Dailymile.com put down the correct mileage but Garmin and Strava didn't. This was the second time on this route so I know that the correct mileage for this run is about 8.3 miles so that what I am counting it as in my running spreadsheet.
Friday, 4/6/2018: 5951 steps during the day, rest day.
I went by Fleet Feet Armory before lunch to pick up my Spring Forward 3rd M 60-64 age group. It is just a little plaque but I earned it so I went to get it. I also picked the promo cards of the Fleet Feet Races that I was already signed up for or interested in: Dirt Cheap Trail Race, Flower City Half, Shoreline Half, Rochester Half, Autumn Classic Duathlon, Dirt Cheap Stage Race. I like to tape them up on a wall and look at them. It helps motivate me when my motivation is lacking to get out there and run.
Saturday, 4/7/2018: 19685 steps during the day; 12.05 miles, 1:43:36, 8:36 pace, 27F, 63% RH, 10 mph WNW wind, wind chill 17F, overcast.
Fleet Feet advertised that their Flower City Half Preview Run #2 was at the Blue Cross Arena at 7:30 AM. So ... that was why my alarm went off at 5:40 AM. I got up, ate my pre-run cereal and banana, took my usual #2 (too much TMI I know), kissed Christine and got out at 6:41 AM. It was 25F so I was dressed in my usual "cold" running gear: CW-X tights, Darn Tough socks, long sleeve tech, yellow/black Brooks 1/4 zip pullover. The drive was easy with little traffic. I got down to the big parking lot at the corner of Court and Exchange at 7 AM and got a great parking spot. Nice! I tanked up on water before I got out of the '14 Cruze. I grabbed my ski mittens, balaclava and yellow/black Brooks beanie. It was windy and I wasn't going to mess around with 12 miles before I got done.
There were at least 100 people milling around inside the Blue Cross Arena with more coming in. I only knew a few of them. I hooked up with the 8:30 pace leader after the obligatory Facebook picture was taken by Sean Hendrick.
 |
| I would say 150 athletes took part. I'm over to the left above the 11:00 pace sign in my usual "cold" running gear. It's early April in Rochester ... spring has not yet arrived. |
At the risk of TMI ... I would be amiss if I didn't say that I did sneak a glimpse (or three) of the glutes of the lady running in front of me. It is no secret that I think a lot of runners do occasionally look around for motivation. I am male, married and 60 but I am not dead yet ... it did help to keep me in the group. Believe me ... this cold morning I needed all the help I could get. Christine knows this and told me that she did the same thing when she tried WalkFit back several years ago.
We stopped for about 30 seconds before we headed back out for the rest of our 12 mile run on the Flower City 5K course plus a bit extra. One of our pace leaders had another 10 miles to run ... I high fived her before I went back to the '14 Cruze. Long run ... done! My splits were: 8:21, 8:25, 8:55, 8:39, 8:15, 8:43, 8:24, 8:24, 9:20 (brief break at Blue Cross Arena), 8:47, 8:28 and 8:25.
