Sunday, 6/30/2019 to Saturday, 7/6/2019 - Greece Freedom Run 5K

I ran 4 times this week, 12.29 miles.
I took 48,296 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 6/30/2019

8317 steps, 48/146 resting/peak HR, 8.25 hr sleep, 170.0 lbs, 5 floors climbed.
Run: 5.25 miles, 45:03, 8;35 pace, 133 avg HR, 160 avg cadence, 69F, 66% RH, 17 mph N wind, mostly cloudy.

Just your usual route out to the pier. The choppy water caused water to surge across the last 1/4 mile of the pier. I just ran right on to the end! The force of the water did try to sweep me off my feet so I slowed down when water came across. My shoes and socks were wet for a bit but didn't cause me any trouble. I saw a muskrat off to my left when I was running back on the pier. It looked like a foot long black rat. The Neo Santa Maria was tied up to the pier, link here. My splits were 8:40, 8:15, 9:07, 8:46, 8:19 and 7:37 over the last 0.25 mile.

The Neo Santa Maria

My darling wife, Christine, cooked up the spare ribs that had been resting in the freezer. She had to make up own BBQ sauce when she couldn't find any but the result was delicious ... mmm!

It's the end of June so it's stat time!

I ran 19 times this month for 66.10 miles, 3.48 miles/run.
(my miles/run is down quite a bit the past 2 months)
I ran 4 races this month:
 06/07 McMullen Mile - 7:09
 06/12 Dirt Cheap #3 - 3.26 miles, 44:14, 13:34 pace
 06/16 Medved 5K to cure ALS - 3.1 miles, 22:55, 7:17 pace
 96/29 Country Mile - 5.31 miles, 1:13:09, 13:47 pace
I took 257,164 steps this month and 1,762,021 steps so far in 2019

Monday, 7/1/2019

5376 steps, 48/88 resting/peak HR, 6.50 hr sleep, 170.3 lbs, 4 floors climbed.

I work for Ricoh USA as a Site Supervisor where I manage 183 network printers for Harris SIS (Space Insformation Systems). I am the supervisor for the one Ricoh employee who manages the 120 printers at Harris CS (Communication Systems). Well ... Harris was bought by L3 Technologies last year and officially changed its name to L3Harris.

Lots of L3Harris signs got hung over the weekend!

So ... now I report to the same buildings with the fifth name change (L3Harris, Harris, Exelis, ITT and Kodak CG&S) while working for the fourth company (Ricoh for 3.5 years, Synergy for 7 years, Burns Personnel for 6 months and TCN for 7 years). The first two were contract and last two have been direct. I have managed printers for the past 11.5 years. I did desktop delivery for TCN. I remember deploying Windows NT back in the day!

My daughter, Karen, wanted to be taken to the ER in the afternoon. She had fainted on Sunday in the middle of the night and bumped her head. Christine drove out and took her back up to the Strong Memorial ER. It was quite busy so Christine didn't get home until 2 AM. The docs didn't find anything wrong with her. She does have IBS. Christine asked questions and found that her diet is questionable. She drinks Crystal Light instead of water. She eats all prepared food instead of cooking. Who know ... maybe her diet is causing or making her IBS worse?

Tuesday, 7/2/2019

3460 steps, 48/108 resting/peak HR, 6.54 hr sleep, 171.2 lbs, 1 floor climbed.

I had to sit all afternoon doing paperwork so my joints ached when I got out of work. So ... I bagged my Tuesday run.

Wednesday, 7/3/2019

13409 steps, 48/139 resting/peak HR, 6.50 hr sleep, 171.3 lbs, 3 floors climbed.
Run: 3.15 miles, 26:31, 8:25 pace, 129 avg HR, 161 avg cadence, 68F, 90% RH, calm, mostly cloudy.

I didn't get in a run last night so I decided to get one in before work today. It was cooler but just as humid. I didn't want to run after work because it would have been hotter plus I have the Greece Freedom Run 5K bright and early tomorrow morning at 7:30 AM. So ... I was up at 5 AM and out the door by 5:20 AM on a nice and easy out and back 5K. There were other athletes out ... a bicyclist scared me a bit from behind on the way out (he did have a front light and 2 blinking rear lights) and I met a runner on the way back. My splits were: 8:40, 8:20, 8:19 and 7:42 over the last 0.15 mile.

Thursday, 7/4/2019

8601 steps, 49/145 resting/peak HR, 6.14 hr sleep, 171.9 lbs, 2 floors climbed.
Run #1: 0.76 mile, 6:47, 8:58 pace, 119 avg HR, 156 avg cadence, 74F, 79% RH, calm, mostly cloudy.
Run #2: 3.13 miles, 24:30, 7:49 pace, 142 avg HR, 162 avg cadence, 74F, 79% RH, calm, mostly cloudy.

Today's race was my first Greece Freedom Run 5K. The race was held in front of the Greece Town Hall at 1 Vince Tofany Blvd. I picked this race just to see if I can score a first in my M 60-64 age group. Well ... that didn't happen by 74 seconds. I got there about 45 minutes before the 7:30 AM race start. It was sunny, warm and humid so a 7:30 AM start was well advised. I got out for a short 0.76 mile warm up run, link here. My left knee felt somewhat OK ... then. I started well. The race was a keyhole ... out with a loop and back. I started to get overheated after the first mile. Somehow my earbud fell out of my left ear in between mile 1 and 2. I stopped suddenly to retrieve it ... luckily no one ran into me. I got back up to speed and ... slowly my left knee started to hurt. I was struggling more and more the closer I got to the finish. I finished ... and then started to really limp. It hurt to take more than baby steps. I guzzled a pint of cold water and had an apple. I checked the Yen Timing results ... I didn't win my age group so I went home after a slow grocery walk through Wegmans. I limped around the rest of the day. Going up and down stairs was no fun. My left knee, hamstring or calf had been a problem before ... now this.

I did OK even so. I finished 21st out of 117, 2nd out of 12 in my M 60-64 age group, link here. My splits were: 7:11, 8:01, 8:17 and 6:43 over the last 0.16 mile. Jason "Jmac" McElwain won in 18:17. He and Don Galetto were the only people I knew at this race.

Other races were held on July 4th. The Brighton 5K had 484 finishers, link here. The Firecracker 4 had 563 finishers, link here. The Irondequoit 2 Mile had 235 finishers, link here. The Irondequoit 10K had 282 finishers, link here. Tim Dwyer, Bill Beyerbach, Bob Dyjak and Roger Howe won their respective 55-59, 60-64, 65-69 and 70-74 age groups. Wow ... the Irondequoit 10K course is no joke on a hot and humid day!

Friday, 7/5/2019

6083 steps, 48/116 resting/peak HR, 6.37 hr sleep, 171.4 lbs, 4 floors climbed.

Saturday, 7/6/2019

3050 steps, 47/97 resting/peak HR, 8.59 hr sleep, 173.4 lbs, 3 floors climbed.

Today was my usual trip out to Macedon and Palmyra to take my oldest son, Michael, and daughter, Karen, to the Macedon Walmart for their biweekly grocery shopping. It was hot and humid even at 9 AM. The forecast was for rain during the day along with cooler temperatures and lower humidity on Sunday. Michael's trip was uneventful. The sky was threatening but no worries. Well ... Karen's trip was eventful! The sky was darker in the west. I was going to park in about 20 slots away from the door but moved up to 4 slots ... a good thing! I got my shopping done first. I noticed that it had started to rain. Then ... I heard the rain pound on the roof for a good 10 to 15 minutes before Karen got done. She wanted to go out because her frozen food was starting to melt. We went to the exit and saw that rain was pouring and the wind roaring! She went back inside to buy a freezer bag and was gone 5 minutes. She came back ... still pouring! It let up ... a bit ... and we headed out. We got wet ... and then noticed that my 2018 Cruze was sitting in about 6 inches of water! Well ... we were pretty wet by the time that we got our groceries in the trunk and our shoes and socks were soaked. We don't have any pictures but trust us ... it happened!