Sunday, 5/26/2019 to Saturday, 6/1/2019

I ran 5 times this week, 28.35 miles miles.
I took 70,313 steps this week according to my Pebble 2 HR smartwatch.

Sunday, 5/26/2019: 9798 steps during the day, 3.15 miles, 26:27, 8:23 pace, 126 avg HR, 162 avg cadence, 68F, 88% RH, 2 mph W wind, mostly sunny

I was up with the sun around 6 AM. I didn't have to be out to Macedon to start my biweekly grocery shopping with my two oldest kids until 9 AM ... so I had time for a nice and steady 5K. I just took a couple swigs of water, got dressed and got out there. I just took it easy on an out and back to Dewey Ave. My splits were: 8:36, 8:19, 8:19 and 8:04 over the last 0.15 mile. It was a bit humid so I was dripping with sweat when I got done ... and I was taking it easy.

But ... no time to dawdle. I took a quick shower, shaved, brushed my teeth, got dressed, kissed Christine goodbye and was out to Michael's apartment in Macedon at 8:57 AM. His grocery shopping at the Macedon Walmart was uneventful. Then off to Karen's apartment in Palmyra and back to the Macedon Walmart for her grocery shopping. Her grocery shopping was uneventful too. Well ... there was two more things to do. One ... she bought a 5000 BTU A/C for her bedroom that I had to unpack and install ... no issues. Fun facts ... I used a couple of her plastic doggy chew toys to prop it up on the bricks outside and some craft boxes to prop the window closed on top.

Karen's living room A/C. She got it last summer from a neighbor's daughter who was clearing out an apartment after her mother died.

Karen's bedroom A/C

The craft blocks propping her window closed ... 2 of them were just the right height (2 more just for fun)!

Two ... she had bought a new ASUS laptop to replace her old busted HP laptop. The left lower part of the LCD had somehow pulled itself apart. I watched a YouTube video on how to take off the back of a  HP 15 BS-x00 laptop (6 visible screws and 4 hidden screws) so I could get to her old 1 TB hard drive. Then I used a USB to SATA 2.5" External HDD SSD Hard Disk Drive Adapter that I had bought from eBay (just received it from China the day before) for $3.15 to transfer over 600 GB of data (lots of movies, documents, pictures and music) to her new laptop. It worked like a champ! I can usually to make things work when I put my mind to it.

Monday, 5/27/2019: 9125 steps during the day, 5.65 miles, 47:05, 8:20 pace, 130 avg HR, 161 avg cadence, 58F, 82% RH, 3 mph NNE wind, mostly cloudy

I was up a bit later at 6:17 AM on Memorial Day. I puttered around quite a bit but I finally got out around 9 AM. I wanted to take a look at Lake Ontario so I set up a nice and steady pace. I headed out Greenleaf Rd, Beach Ave (and to the Secret Sidewalk), the pier, past the Pelican's Nest (closed by high water), up to the O'Rorke Bridge, Lake Ave, Latta Rd, LOSP trail, Greenleaf Rd. Just a big loop. There was a volleyball tournament setting up on the beach, some people on the pier ... just a peaceful run. I thought about more but decided to stop between 5 and 6 miles and call it a day. My splits were: 8:11, 8:15, 8:32, 8:16, 8:31 and 8:11 over the last 0.65 mile.

My darling wife, Christine, and I had some coffee and a bagel in bed. She had a cold sore on her lip but we managed to snuggle a bit while I caught on Facebook and email and she up on Pimple Pooper (not my favorite show).

Tuesday, 5/28/2019: 16078 steps during the day, 8.05 miles, 1:06:33, 8:16 pace, 160 avg cadence, 52F, 93% RH, 8 mph N wind, overcast with fine mist/fog



Today's run pushed me past 80 miles for the month. I decided to check Edgemere Drive again because of the news link here. So ... I set up a nice and steady pace and headed up that way. But first, I almost get hit by 3 cars that neglected to look right before they turned right. I was within 50 feet of the first two when they turned ... so somewhat no worries. The last I had to make an abrupt stop so maybe 20 feet away plus the truck did go behind an apartment complex sign. But still ... no stop whatsoever as she turned onto Long Pond Rd. I thew up my hands and yelled but what good did it do?

I could see the flashing lights as soon as I caught sight of the Long Pond Rd and Edgemere Drive intersection. Old Edgemere Drive was under water in spots so only residents were being allowed. I ran back to Island Cottage on Edgemere Drive. I could see that the water was up to the white line on the road in spots on the left (Lake Ontario side) and onto the road in one spot on the right (pond side). There was just a bit of a north wind and this is what the waves of Lake Ontario did. I wonder what would happen if there was a storm? I heard afterward that the water was all the way across Edgemere farther east towards Dewey Ave (like it was 2017).

Anyway ... my splits were:8:08, 8:20, 8:22, 8:02, 8:12, 8:42 (took duck picture), 8:09 and 8:16.

Wednesday, 5/29/2019: 7461 steps during the day, rest day.

I had what felt like a knot in my right calf. It wasn't enough to limp but I did feel it when I walked around during the day. So ... I rested after 4 days of running (1.75 and 3.16 miles on Saturday, 3.15 miles on Sunday, 5.65 miles on Monday and 8.05 miles on Tuesday).

Thursday, 5/30/2019: 13586 steps during the day, 6.25 miles, 53:39, 8:35 pace, 131 avg HR, 159 avg cadence, 71F, 66% RH, 9 mph N wind, overcast.

The knot in my right calf didn't want me to run but I wanted to so it had no choice. It did loosen up so I had a negative 5K split of 27:10 and 26:29. My splits were: 9:07, 8:43, 8:31, 8:31, 8:24, 8:27 and 7:46 over the last 0.25 mile. I have only a little over 4 miles to make it to 100 miles for May.

Friday, 5/31/2019: 5528 steps during the day, rest day.

Tonight's run didn't happen ... and I'm OK with it. 100 miles is just a number and running is supposed to be fun. So ... I didn't run tonight. My left calf can't really handle running 4 days in a row right now.

Well ... it's the end of the month so it's stat time!

I ran 20 times in May for 94.41 miles, 4.77 miles/run.
I ran 2 races in May:
 5/19 - Lilac 10K, 54:49, 8:46 pace, 244th out of 865, 8th out of 24 in my M 60-64 age group
 5/25 - Sunset House 5K, 24:08, 7:47 pace, 46th out of 310, 4th out of 9 in my M 60-64 age group
I have run 94 times so far in 2019 for 518.24 miles, 5.51 miles/run.
I took 279,107 steps in May and 1,504,827 steps in 2019 so far according to my Pebble 2 HR smartwatch (soon to retired).

Saturday, 6/1/2019: 8737 steps during the day, 5.25 miles, 44:18, 8:26 pace, 129 avg HR, 160 avg cadence, 58F, 68% RH, 1 mph NE wind, partly cloudy

I was up a bit after 6 AM and puttered around a bit before I got out there. My left calf didn't like me for the first 1/4 mile but I get going. It got so it didn't bother me much but I did just do a nice and steady 5.25 miles instead of pushing it up to a 10K or more. Maybe tomorrow. My splits were: 8:37, 8:35, 8:34, 8:26, 8:07 and 8:00 over the last 0.25 mile. A negative split run is always good though!

Sunday, 5/19/2019 to Saturday, 5/25/2019 - Lilac 10K & Sunset House 5K

Sunday, 5/19/2019: 17433 steps during the day, 2 runs of 1.26 and 6.25 miles, 138 avg HR, 158 avg cadence, 78F, 62% RH, 7 mph SW wind, partly sunny

Today's run was my tenth Lilac 10K (2007 - 46:22, 2010 - 49:03, 2011 - 46:28, 2012 - 43:53, 2013- 47:37, 3014 - 44:51, 2015 - 47:30, 2017:46:29 and 2018 - 46:25). It was a Rochester Runner of the Year race so I signed up ... like always. The added "bonus" was a 10K with a challenging uphill finish ... like always. It just seems like this race gets harder every year.

I was up around 6:15 AM. I wanted to leave around 7:30 AM so I could get down where I park at the Al Sighl Center before 8 AM when the Lilac 5K starts. I puttered around a bit, had my usual pre-race bowl of cereal and banana and kissed my darling wife, Christine, goodbye and hit the road at 7:35 AM. It had gotten a LOT warmer in 24 hours. It was 53F when I went out for a 5K run yesterday morning and it was already 72F when I driving before 8 AM. So I was dressed in shorts and an old Charlie's Old Goat Trail Run short sleeve tech shirt.

I paid my usual $5 to park at the Al Sigl Center on Elmwood Ave and got up to the Start/Finish line in plenty of time to view the 5K finish. These runners didn't even look like they were running hard when they posted sub 18:00 minute times! Ahh ... to be young! I got out for a little 1.25 mile warm up run at 9:56 pace so I could run back to the 2014 Cruze, link here. I took a gulp of Hammer Gel and a swig of water, link here.

I was still a bit sweaty when I lined up for the Lilac 10K start ... and a bit farther back than I like. And ... we were off! It took about 10 seconds before I even took my first steps but pretty soon I was walking, shuffling, running ... and then up to a slow race pace. I wanted to go easy since it was so hot. Well ... that didn't work out so well. I had a good mile 1 and mile 2. Then ... the bottom fell out. I overheated and fell hard into a run/walk that seemed to be more of a walk/run the closer I got to the finish. I just couldn't push myself back up to anything resembling my usual race pace. I am going to blame the sudden heat and humidity. I was certainly not used to it. Oh well!

Everyone got a finisher's medal this year!

So ... another race where I post my slowest time I have ever ran it in. Oh well! Such is the life of an older runner! I guess the ticking of the timer's clock will catch us all. My gun time was 55:18, chip time was 44:45, 8:46 pace, link here. I was 244th out of 865. and 8th out of 24 in my M 60-64 age group. My splits were: 7:51, 7:58, 8:20, 9:51, 10:18, 9:03 and 7:54 over the last 0.25 mile. Certainly not my best ... or at least what I think I am capable of. There were 1298 finishers in the Lilac 5K.

A shot of the lilacs and a damp mug shot (notice the petal on my forehead)

I wandered around a bit taking a few pictures of the lilacs and then went back to change into my newest favorite cotton t-shirt. I wandered back and got caught in a brief downpour as a cold front moved through. It did cool down a bit but got more humid.

My darling wife, Christine, had a nice Aldi's meat-lovers pizza ready when I got home. A mug of coffee and pizza ... nice!

Monday, 5/20/2019: 4839 steps during the day, rest day.

Tuesday, 5/21/2019: 5776 steps during the day, rest day.

Yes, it was a Tuesday. But ... I decided that my lovely wife, Christine, and I needed some "together" time more than I needed a run. Christine was most appreciative!

Wednesday, 5/22/2019: 15989 steps during the day, 8.05 mile, 1:07:00, 8:19 pace, 161 avg cadence, 64F, 37% RH, 16 mph N wind, overcast.

Yesterday's run didn't happen so today's run did. I decided to go for 8 miles on a loop route so that I couldn't turn back. I headed out to my usual spot ... the Greece Arcadia High School just before 5 PM. I set up a nice and steady pace as I headed out. It was overcast and a bit breezy. I got sprinkled on for a couple of minutes. My thighs were a bit tight and I felt sluggish but I pushed through it with only 2 tiny water breaks. My 5K was 25:25, 8:12 pace and my 10K was 51:30, 5:18 pace (2nd 5K: 26:05, 8:25 pace). So ... I ran this 10K 6 minutes faster than Sunday's Lilac 10K. The difference? It was cooler (14F), less humid and flatter. Hey ... I guess I have good days and bad days. My splits were: 8:05, 8:17, 8:12, 8:17, 8:26, 8:24, 8:24 and 8:28.

A long winded paragraph, two or three about how I use my electronics to track my runs and handle my personal cell. Your eyes may glaze over ... just a warning.

I have been using a Pebble 2 HR smartwatch to handle my personal cell. I have tracked my runs with a Garmin Forerunner 220 for years. I bought it from Prem Kumar when he upgraded to a Garmin Vivoactive. Both are long in the tooth. I liked the Pebble 2 HR smartwatch because: I could decline calls without digging out my cell, I could see notifications (texts, Yahoo! email, Facebook and Messenger) and weather. I could track steps but it was outside the Garmin ecosystem which I never did like. I have had no complaints about my Garmin Forerunner 220. It was trusty and reliable. I put it on when I went running and took it off when I got done. I seldom had to soft reset it ... maybe 5 times tops.

But ... I have, have had and probably will always have ... Garmin lust. I looked at the Vivosmart HR for a while. Then ... recently I started to look at the Vivosport and most recently at the Vivoactive and Vivoactive HR. Note that all these models are still not top of the line but they are newer than the Forerunner 220. I looked at Ebay and found that all of them were sold used for between $50 and $80. I looked at reviews ... Vivosmart HR (link here), Vivosport (link here), Pebble 2 HR vs Vivosport (link here), Vivoactive (link here), Vivoactive HR (link here) and Vivoactive vs Vivoactive HR (links here, here, here and here). I am quite partial to reading the exhaustive reviews of Ray, the DC Rainmaker, Ray's story, link here.

Anyway ... I bet you can figure out which one I sprung for. Drum roll ........ the Vivoactive HR. It has the most bang for the buck ($70). The Vivoactive HR form factor is just like my trusty Pebble 2 HR smartwatch except that the screen is color. My steps will be in the Garmin ecosystem, it counts floors, it has Garmin ConnectIQ widgets and .... it's cooler. Hopefully I will be happy. I do love my Garmins. I have had a Forerunner 305 (retired), 310XT (used only for biking and duathlons (my own) and 220 (used for running). It should get to me by Tuesday, June 4th.

Thursday, 5/23/2019: 12955 steps during the day, 5.05 miles, 47:11, 8:33 pace, 133 avg HR, 158 avg cadence, 76F, 60% RH, 29 mph W wind, partly cloudy

Today's run was blah! A line of thunderstorms was forecast to move through around lunchtime. Nothing special ... just a brief downpour. But it did get warmer, more humid and windy by the time I got out for my run at 5 PM. I don't do well in the heat, humidity and wind. I felt like I was barely moving as I ran into the west wind on Janes Rd. My thighs and left calf were tight too. So ... a run best forgotten. My splits were: 8:22, 8:48, 8:34, 8:14 and 8:42. I bet you can guess which miles (2 and 5) were into the wind!

Friday, 5/24/2019: 5814 steps during the day, rest day.

Saturday, 5/25/2019: 8569 steps during the day, 1.75 and 3.16 miles, 62F, 67% RH, 8 mph W wind, overcast.

Today's race was my second Sunset House 5K, My time last year was 23:20. It has been a Rochester Runner of the Year (RROY) race for the past 2 years. I usually sign up for 10 out of the 12 RROY races. I almost could have ran to this race since it was on the Irondequoit United Church of Christ on the corner of Cooper Rd and Titus Ave (4.5 miles away). Well ... almost.

I got to the race venue around 8:10 AM ... in plenty of time to get in a 1.75 mile warm up run at 8:52 pace, link here. It was kind of cool, a bit muggy ... so not bad conditions for a 5K.


And .... we were off! I started a bit slow as I slowly moved into some free running space. I didn't want to go out too fast but ... mile 1 was a bit fast at 7:30. I thought I might be able to break 23:00. .... maybe. I didn't think I slowed down much. I was neck and neck with an older guy. I was behind him ... I would pull up ... he would push ahead ... I got ahead a bit ... and he pushed ahead to stay ... I rounded the last turn ... the clock flipped past 24:00 ... done in 24:08, 7:47 pace. That older guy finished 44th in the M 65-69 age group. Anyway ... my first 5K of 2019. I was plenty much dripping wet with sweat. There were donuts afterward ... I had one ... sweet! I got a couple pieces of breakfast pizza to take home before I left.

I snuggled up with my darling wife, Christine, for a while when I got home. Hey ... it was a bit chilly before it warmed up later in the afternoon. We had a mug of coffee and the aforementioned breakfast pizza.

PCR-Timing.com did the timing. I did OK. I was 46th out of 310, link here. I was 4th out of 9 in my M 60-64 age group, link here. My avg HR was 147. My avg cadence was 167. My splits were: 7:30, 7:43, 7:49 and 7:11 over the last 0.16 mile.

Sunday, 5/12/2019 to Saturday, 5/18/2019

I ran 4 times this week, 21.9 miles.
I walked 60,389 steps during the week according to my Pebble 2 HR smartwatch.

Sunday, 5/12/2019: 9459 steps during the day, 5.45 miles, 4:08, 8:45 pace, 134 avg HR, 160 avg cadence, 46F, 86% RH, 16 mph E wind, overcast with light sprinkles

It was raining when I got up around 7:30 AM so I waited a bit before I got out. It has slowed to a real light sprinkle when I stepped out around 9 AM. The sprinkles had stopped by the time I got done. I didn't feel like an out and back 5 like usual so I headed "around the block" 5 like last Sunday ... when I tripped and tweaked my left hamstring. I set up a nice and steady pace. My muscles felt good but I didn't push. I did notice that the cobblestones around the solitary tree by Bill Gray's where I had tripped last Sunday weren't there. It had been paved over! So ... I was just an unfortunate soul who had happened by a week too early. My splits were: 8:27, 8:40, 9:02, 8:12, 8:13 and 7:52 over the last 0.45 mile.

I had left the 6 donuts that I bought yesterday at Walmart in the trunk of the 2018 Cruze. I retrieved them on my way back into our townhouse and presented them along with coffee to my darling wife, Christine. Happy Mother's Day! We spent some time together while we munched donuts and drank coffee. I also did the laundry so Christine cooked up a scrumptious Mother's Day dinner: rump roast, mashed potatoes with gravy and peas. I'm a good hunter-gatherer and cleaner-upper. She is a good cook who knows what I like to eat. I have to run to keep under 175 pounds (used to be 170 though). It's a good match!

Monday, 5/13/2019: 5752 steps during the day, rest day.

I took a look at my left leg when I got out of the shower this morning and immediately called out to Christine to come take a look. There were several bruises above and below where that tick beat me about 4 weeks ago (either 4/15 or 4/17). I am going to Google what I should do plus I am definitely going to email my PCP ... when I remember.

Tuesday, 5/14/2019: 12586 steps during the day, 6.25 miles, 51:37, 8:17 pace, 136 avg HR, 160 avg cadence, 48F, 87% RH, 9 mph SE wind, wind chill 45F, overcast.

I had all my running gear except my Nathan Zipster and Garmin heart strap so I went home to get them. I found them pretty quickly. The Nathan Zipster was in the basement where I had hung it up to dry on Sunday and the Garmin heart strap was hanging on my bicycle. I put them on, told Christine "goodbye" and headed out. I did remember about the bruises on my left legs but I figured I could walk so I could run too ... so I did. I set up a nice and steady pace. I thought of just an out and back 5 miles but I kept going until 5K before heading back ... a bit fast on the way back. My splits were: 8:20, 8:32, 8:18, 8:14, 8:08, 8:17 and 7:55 over the last 0.25 mile. Boom ... done!

Wednesday, 5/15/2019: 7072 steps during the day, rest day.

Thursday, 5/16/2019: 15783 steps during the day, 7.05 miles, 59:11, 8:23 pace, 135 avg HR, 159 avg cadence, 63F, 55% RH, 8 mph NW wind, overcast.



It was Thursday ... so I ran. Same old routine ... same time but a slightly different route to add on 2 miles. I went up the I390 trail to Latta and back. I'm not a fan of the addition because of its roots across the paved trail. My thighs felt a bit tired so I felt sluggish. It was a bit warmer than usual so I stopped for two tiny water breaks. It was kind of a blah run. My splits were: 8:21, 8:47, 8:08, 8:16, 8:16, 8:25 and 8:35.

Friday, 4/17/2019: 6773 steps during the day, rest day.

A couple of license plates that I have seen ... CURTC2ME at a Wendy's and NO1BUGME out driving. Nice!

Saturday, 4/18/2019: 2964 steps during day, 3.15 miles, 27:33, 8:44 pace, 126 avg HR, 158 avg cadence, 51F, 68% RH, 5 mph N wind, overcast

I was up early on a Saturday. I probably will be the rest of the summer and early fall because the sun comes up and shines right in onto my bed at 7 AM ... joy!.I don't normally run on the day before a race (Lilac 10K tomorrow) but I knew that Sehgahunda was being run at 8 AM and I wanted to run (just a bit) too. I saw Ellen's Facebook Live of the women's start come in 7:45 AM. I heard Boot's Facebook Live come in at 8 AM but I was already outside. I started up on a really nice and easy pace ... just for a out and back 5K. Just enough to get a bit of exercise but not enough to give up my race legs for tomorrow's Lilac 10K. My splits were: 8:50, 8:43, 8:42 and 8:35 ... a bit of a negative split.

My steps for today are most likely off. I discovered that my Pebble 2 HR smartwatch was in the middle of an update when I got home.

Sunday, 5/5/2019 to Saturday, 5/11/2019 - Dirt Cheap #2 (DNS)

I ran 4 times this week, 18.6 miles.
I walked 66,739 steps during the week according to my Pebble 2 HR smartwatch.

Sunday, 5/5/2019: 9396 steps during the day, 5.25 miles, 1:03:33, 12:07 pace, 108 avg, HR, 117 avg cadence, 46F, 100% RH, 3 mph NNE wind, overcast.

I felt OK so I wanted to do a bit more than 3.1 miles like yesterday. So ... stupid idea if you don't pick up your feet! The run started OK. It was pretty calm and relatively nice so I decided to run towards Lake Ontario to see how smooth the lake was. I took the secret sidewalk off off Beach Ave ... running OK. I felt my left hamstring twinge ... so I slowed down. I went out all the way on pier and back ... still OK. Then ... I stubbed my right foot on a raised cobblestone (about 1 inch higher than the rest) that were in a circle around a tree at Bill Grays. I didn't fall but I stumbled for a few steps. Well ... my left hamstring really didn't like my recovery. OUCH!!! My sunglasses fell off but I didn't notice for about 1/4 mile so I ran (sort of) to retrieve them. Then ... I limped home slowly. How stupid!!! I should have avoided those cobblestones and stayed on the sidewalk as I passed Bill Grays!!!

I cursed a bit when I got home as I got my coffee and plopped myself down on the couch. I even took 2 ibuprofen which I normally don't do. UUUGGGGHHH!!!!!! So ... I guess I have the elliptical in my future ... a sarcastic great! Anyway ... my splits were: 8:34, 8:32, 8:56, 11:41, 21:10 and 18:51 over the last 0.25 mile

Monday, 5/6/2019: 6274 steps during the day, rest day.

My left hamstring was worse but could I take a sick day? The short answer is NO so I went to work. My Mondays at Ricoh are always busy. I limped around as I walked very slowly and gingerly. I definitely felt twinges in my left hamstring when I stepped funny or tried to move faster. So much fun ... NOT! I found that taking 400 mg of ibuprofen every 4 hours during the day helped.

Tuesday, 5/7/2019: 9962 steps during the day, 3.15 miles, 30:46, 9:45 pace, 127 avg HR, 149 avg cadence, 54F, 67% RH, 6 mph W wind, mostly cloudy.

Sad news ... Bill Kehoe passed away at age 78 due to pneumonia around midnight. He had been in hospice care. Bill was a local race director. I ran in 21 of his races (2 Cat's Half, 9 Johnny's and 12 Polar Cats). He seemed to know everyone. Democrat and Chronicle link here and obituary here. The funeral service will be 6 PM on Friday, May 17th, at the New Comer Funeral Home on Ridgeway Ave.

An undated photo of Bill Kehoe by Ron Heerkens Jr.

I could walk a lot better today. I didn't expect such a big improvement. So ... I planned a short run in memory of Bill Kehoe. I headed home, got dressed and headed out. I knew that my lovely wife, Christine, had her reservations since I had been limping yesterday but she held her tongue. I didn't know what my body would give me but I knew that I needed to attempt to run.

I gingerly set out at a really slow pace. I almost turned back at 0.5 mile and then at 1 mile. But I felt OK. I thought of Bill and all his races that I had run ... the Cat's Half out at Mendon Ponds Park that taught me about the rolling hills of Mendon ... the Johnny's out and back 5 mile race ... and all the laid back and cold as **** Polar Cats. What good memories when I look back. I sped up a very little bit and got in a 3.1 mile run. I had felt just one slight twinge in my left hamstring around mile 1. Christine told me she knew I wouldn't wimp out with just 1 mile. My splits were not listed on Garmin Connect which was extremely unusual.

5/8/2019: 13628 steps during the day, 5.05 miles, 45:00, 8:54 pace, 132 avg HR, 155 avg cadence, 52F, 36% RH, 10 mph E wind, mostly cloudy

Yes ... today's race was supposed to be Dirt Cheap #2 out at Durand Eastman Park. I am signed up for the series. I didn't run (hence a DNS) it since I didn't want to risk tripping and really screwing up my left hamstring. But ... I wanted to really run anyways so I ran a flat 5 miles from Greece Arcadia High School. It was a bit cool so I wore shorts, a white long sleeve Freezeroo tech and light running gloves. I set up a nice and steady pace ... got it done. My splits were: 9:06, 8:48, 8:43, 8:58 and 8:59.

So ... my left hamstring is sort of OK with running but not at the pace I would really like. But ... it's better than not running. Saner people would rest but ... they're not me.

Thursday, 5/9/2019: 7253 steps during the day, rest day.

Friday, 5/10/2019: 12686 steps during the day, 5.15 miles, 44:00, 8:33 pace, 135 avg HR, 158 avg cadence, 54F, 69% RH, 13 mph W wind, overcast.

I took a rare Friday run so I wouldn't have to get up at the crack of dawn to get a run in before I headed out to do the bi-weekly grocery shopping with Michael and Karen. So ... I got out and got it done. My left hamstring wasn't 100% but it went along for the run anyway. My splits were: 8:39, 8:33, 8:32, 8:37, 8:27 and 8:08 over the last 0.15 mile.

Saturday, 5/11/2019: 7540 steps during the day, grocery shopping day.

I slept in a bit but still got to Macedon to pick up my oldest son, Michael, to take him grocery shopping at the Macedon Walmart. He is always so prepared. He had cloth bags now to put all his groceries in so it's a lot easier to bring them up to his apartment. Then it was over to Palmyra for my daughter's, Karen, turn. Her dog, Pooka, had an appointment at Petco in Canandaigua. The dog's haircut was going to take 3 hours so we ate lunch at Applebee's first before I took her to Walmart for grocery shopping. We almost didn't recognize Pooka when we picked him up ... a very short haircut!

I drove over to watch a bit of the Mind the Ducks 12 hour ultra race at North Ponds Park in Webster on the way home. I got there around 6 PM and stayed for about 30 minutes. I have run this race the past 3 years but took a break this year. A good idea this year because of my left hamstring issue.