Sunday, 9/27/2020 to Saturday, 10/3/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I didn't walk this week (at least according to Garmin).

I ran 4 times this week for 19.30 miles
I biked 3 times for 39.69 miles this week.
I took 42,224 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (most of the time). Let's say that I run ... carefully.

Sunday, 9/27/2020

7917 steps, 40/144 resting/peak HR, 177.3 lbs, 5 floors climbed

run: 4.75 miles, 43:04, 9:04 pace, 79 feet elevation gain, 131 avg HR, 160 max HR, 158 avg cadence, 61F, 86% RH, 2 mph SSW wind gusting to 7 mph, clear

The latest from Instagram's chalk.mom

I got out a bit later on my usual "Out to the pier" route. I like running out on the pier, on the boardwalk of the Ontario Beach Park and on the Secret Sidewalk off of Beach Ave. I counted 29 fishermen on the pier. One guy had a one foot fish.

Monday, 9/28/2020

3847 steps, 45/113 resting/peak HR, 7:20 hrs sleep, 175.9 lbs, 5 floors climbed

bike: 13.30 miles, 1:04:56, 12.3 avg mph, 18.0 max mph, 102 feet elevation gain, 101 avg HR, 124 max HR, 64F, 88% RH, 3 mph SSW wind gusting to 12 mph, partly cloudy

I met an unexpected obstacle this morning on my before sunrise bicycle ride. I headed down the LOSP Trail from Greenleaf Rd like usual ... but my headlamp (and I) found a tree hanging over the trail about 1/4 mile in. I braked and found that I could just bend over and walk my bike to get under it. I continued onward. It was really quiet on my usual route with only 2 walkers, 2 bicyclists and 1 blue heron. There was a headwind on the way back. It was light when I got back to the tree. This time I just bent my head and rode under it. No worries. 

Tuesday, 9/29/2020

9848 steps, 46/139 resting/peak HR, 7:08 hrs sleep, 177.6 lbs, 2 floors climbed

run: 4.75 miles, 41:39, 8:46 pace, 69 feet elevation gain, 132 avg HR, 142 max HR, 162 avg cadence, 57F, 100% RH, 2 mph SW wind, overcast with light rain

I was up at 4:51 AM ... why go back to sleep if I know my alarm is going off at 5:30 AM? There was a light sprinkle .. but I was up and it was a run day so I got dressed, got out and ran. I made up a route that eventually got to my usual 4.75 miles. I found that the tree that was hanging over the LOSP Trail yesterday was gone . There was no trace of it ... no logs, no sawdust. It was damp, a bit drippy but I got it done. My splits were: 9:03, 8:48, 8:34, 8:32 and 8:45 over the last 0.75 mile.

Wednesday, 9/30/2020

steps, 

bike: 13.31 miles, 1:07:31, 11.8 avg mph, 19.7 max mph, 69 feet elevation HR, 95 avg HR, 125 max HR, 52F, 100% RH, 1 mph SW wind gusting to 13 mph, overcast with light drizzle

It had rained overnight so I waffled about doing another run or doing my scheduled bike. I asked Alexa about "Big Sky Weather". It said that there was a light drizzle that would stop in a hour. I verified that by stepping outside so ... I changed into my bike stuff for mid 50F. Truth ... I took a tumble off my bike when I tried to zip up my Brooks jacket when I wasn't going fast enough to ride without hands on the handlebar. Luckily ... I left no skin behind, didn't tear any clothing on the pavement or pulled any muscles. Anyway .. I continued onward in the before sunrise darknesss ... and resolved to be more careful. I did get a bit wet. There was only one bicyclist out and one blue heron on Buck Pond gave me the side eye when I rode past.

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

I walked 3 times in September for 7.55 miles, 2.85 miles/walk and 32 times so far in 2020 for .66.58 miles, 2.08 miles/walk.

I ran 12 times in September for 45.0 miles, 3.75 miles/run and 115 times so far in 2020 for 532.52 miles, 4.63 miles/run.

I biked 15 times in September for 209.27 miles, 13.95 miles/bike and 65 times so far in 2020 for 878.98 miles, 13.52 miles/bike.

I took 150.783 steps in September and 1,722,108 steps so far in 2020.

7 Races 7 Continents medal and shirt

Wednesday, 10/01/2020

5079 steps, 45/102 resting/peak HR, 6:36 hrs sleep, 178.8 lbs, 3 floors climbed

run: 5.05 miles, 44:30, 8:49 pace, 49 feet elevation gain, 130 avg HR, 149 max HR, 52F, 96% RH, 4 mph SSW wind gusting to 12 mph, clear

I was awake at 5 AM and puttered a bit before I got up. Today was day 100 of my W/R/B streak of at least 1 mile so I wanted to get it done. I think my body was a bit reluctant but my mind won out. My running gear was: shorts, long sleeve tech, light running gloves and a headlamp. My MP3 player needed charging so I listened to Spotify (and chewed up mobile data). I chose an out and back to Island Cottage for the solitude and to get over 5 miles. My spreadsheet tells me that that is the first time I have run over 5 miles in almost 5 months. I ran 13.1 miles on 5/10/2020 for the Big Foot Virtual Half and injured my left knee. Anyway ... I saw the full moon setting over the western horizon on the way out and then the sky getting quite light on my way back. My splits were: 9:06, 8:46, 8:49, 8:46 and 8:39.

Friday, 10/2/2020

2143 steps, 45/114 resting/peak HR, 6:24 hrs sleep, 177.3 lbs, 3 floors climbed

bike: 13.28 miles, 1:03:25, 12.6 avg mph, 17.0 max mph, 66 feet elevation gain, 105 avg HR, 135 max HR, 46F 81% RH, 8 mph SE wind, cloudy

I was up around 5 AM and out just after 6 AM. It was a bit chilly but I knew how to dress for a 46F bike: Brooks pants, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. I added my Noxgear lighted vest. It may be dark but I think between my bike headlight, bike taillight and the aftorementioned Noxgear lighted vest that the few drivers who are out and about can see and hopefully avoid me. So ... out on my usual "Out to East Manitou Rd" route. The light from the full moon shimmered on each of 3 ponds (Buck, Long and Cranberry) on my left as I rode out Edgemere Drive. It was quite peaceful and pretty. I did have a bit of headwind on the way back but I am quite used to it.

Saturday, 10/3/2020

8311 steps, 47/140 resting/peak HR, 8:13 hrs sleep, 178.0 lbs, 8 floors climbed

run: 5.25 miles, 46:10, 8:48 pace, 95 feet elevation gain, 131 avg HR, 144 avg HR, 159 avg cadence, 46F, 100% RH, 6 mph W wind, cloudy

I was up around 5:45 AM without an alarm. My cell went off of "Do Not Disturb" at 5:30 AM so ... notifications woke me up. I come out a bit after 7 AM. It was 46F again so I wore shorts, long sleeve tech and light running gloves. I wanted to get a bit above 5 miles so I didn't take the shortcut out to the LOSP Trail. There were 24 fishermen on the pier and one of them had caught a what looked to be 18 inch fish. I was sweating when I got done but not dripping. My splits were: 9:07, 8:44, 8:40, 8:40, 8:45 and 8:29 over the last 0.25 mile.

Sunday, 9/20/2020 to Saturday, 9/26/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I didn't walk this week (at least according to Garmin).

I ran 3 times this week for 14.25 miles
I biked 4 times for 60.2 miles this week.
I took 35,866 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (most of the time). Let's say that I run ... carefully.

Sunday, 9/20/2020

784 steps, 46/128 resting/peak HR, 9:28 hrs sleep, 176.5 lbs, 0 (!) floors climbed

bike: 15.92 miles, 1:17:50, 12.3 avg mph, 29.3 max mph, 121 feet elevation gain, 112 avg HR, 141 avg HR, 45F, 64% RH, 7 mph ENE wind, partly cloudy

I slept in until 6;30 AM. It was 40F so I puttered around a bit before I got out at 8 AM. It had "warmed" up to 45F. I wore running pants, long sleeve tech, Brooks jacket, Brooks beanie. I traded up to my heavy running gloves instead of my usual bicycle gloves. I was OK except that my face was a bit cold. I decided to head out to the pier first. There was at least 20 fishermen out there. I saw one had a two foot fish that he had caught. Then I headed out to East Manitou Rd and back. I got up to 29.3 mph on the Beach Ave hill by Dewey Ave. But I took it nice and easy most of the time. I do enjoy riding out on Edgemere Drive.

Monday, 9/21/2020

7569 steps, 47/147 resting/peak HR, no sleep data (VA-HR on charge), 176.6 lbs, 4 floors climbed

run: 4.75 miles, 41:55 miles, 8:49 miles, 82 feet elevation gain,136 avg HR, 151 max HR, 159 avg cadence, 40F, 89% RH, 5 mph W wind, wind chill 38F, sunny

My boss at Ricoh advised me to take some vacation so I am taking the next 3 days off (2 as Floating Holidays and 1 as Vacation). I get 5 Floating Holidays per calendar year and 4 weeks of vacation every fiscal year (end of March). I will have 0 Floating Holidays and about 17 days of vacations left when I go back to work on Thursday.

So ... I forgot to turn off my 5:30 AM alarm. I putter around a bit until I got out around 8 AM. It was colder so I wore shorts, long sleeve tech and light running gloves. I was warm enough to forget about the cold after one mile ... like usual.  I wanted to see Lake Ontario so I chose  my Out to the pier run of 4.75 miles. I took some tiny walk breaks during mile 4. My split were: 9:05, 8:34, 8:47, 9:09 and 8:48 over the last 0.75 mile. Day 90 of my walk/run/bike streak.

Our tiny flower garden on the last day of summer ... some are still hanging on

Today would have been my father's 95th birthday if he were still alive. He died on 3/10/2014 and Mom on 1/14/2004. I wonder whether they would say about their kids, the choices they have made and the state of the country? I am sure that my mother would just shake her head and that my father would utter a few choice swear words. 

My Mom and Dad never voted. My brother, sister and I tried to get them to but they never did. I wish I could vote right now ... I know who I will vote for and I can't wait to  vote BLUE up and down the ballot ... IMHO our lives depend on it. I try not to put politics in my running blog but ... in this hyper partisan lead up to the 2020 election I just can't help it. I know that anything I write won't make any difference in anyone's beliefs but it makes me feel a little better.

Tuesday, 9/22/2020

865 steps, 45/130 resting/peak HR, 8:34 hrs sleep, 176.4 lbs, 3 floors climbed

bike: 15.42 miles, 1:16:30, 12.1 avg mph, 18.1 max mph, 106 avg HR, 187 (not correct) max HR, 141 feet elevation gain, 45F, 61% RH, 2 mph W wind gusting to 12 mph, sunny

Today was vacation day 2 of 3. I slept in until 6:30 AM. The temp was around 45F when I got out on a bike day. I chose my Brooks pants, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. I was slightly too warm. I was a bit tired and was thinking "I only have 1 mile to go" when I saw Roger Howe running down the LOSP Trail.

Wednesday, 9/23/2020

8091 steps, 47/145 resting/peak HR, 8:53 hrs sleep, 177.6 lbs, 10 floors climbed

run: 4.75 miles, 42:28, 8:56 pace, 92 feet elevation gain, 135 avg HR, 158 max HR, 158 avg cadence, 55F, 74% RH, 5 mph SW wind gusting to 16 mph, sunny

Today was my last day of 3 days of vacation so I slept in until 6;30 AM. I puttered around a bit but it was a run so I got out for my usual "Out to the pier" route. It's a relaxing route along Lake Ontario. I took a couple walks in mile 4. My splits were: 9:07, 8:26, 8:59, 9:28 and 8:31 over the last 0.75 mile.

Thursday, 9/24/2020

7044 steps, 45/114 resting/peak HR, 7:03 hrs sleep, 177.1 lbs, 0(!) floors climbed 

bike: 13.36, 1:01:45, 13.1 avg mph, 18.5 max mph, 75 feet elevation gain, 108 avg HR, 122 max HR, 58F, 98% RH, 2 mph SSW wind gusting to 9 mph, cloudy with ground fog

I was awake at 4:47 AM so I puttered a but . I got out early before sunrise. It certainly is dark now at 6 AM! It was pretty quiet cycling in the dark for most of the way. It was light by the time I got home. I saw 2 walkers, 2 bicyclists, 1 runner and 2 blue herons. The 2 blue herons were just sitting by themselves on Buck Pond about 1/4 mile apart.

Friday, 9/25/2020

10831 steps, 45/141 resting/peak HR, 8:13 hr sleep, 177.9 lbs, 8 floors climbed

run: 4.75 miles, 45:04, 9:04 pace, 79 feet elevation gain, 131 avg HR, 160 max HR, 158 avg cadence, 61F, 86% RH, 2 mph SSW wind gusting to 7 mph, clear

I went to bed last night a bit after 9 PM. I slept better well. I was well rested when my alarm went off at 5:30 AM. It was warm so I just wore shorts and a short sleeve tech when I got out just after 6 AM. It was still dark so I added my headlamp. There were street lamps but the headlamp helped. I was surprised when I got to the pier. There were about 20 fishermen out there at 6:25 AM! One had just hauled out a 2 foot fish! I was amazed by how light it had gotten in the 10 minutes it took me to get to Greenleaf Rd. I took a couple tiny walk breaks in mile 3 (like usual) ... but I got it done. My splits were: 9:21, 8:46, 9:08, 9:14 and 8:41 over the last 0.75 mile.

Saturday, 9/26/2020

682 steps, 44/112 resting/peak HR, 7:49 hr sleep, 178.0 lbs, 1 floor climed

bike: 15.5 miles, 1:16:00, 12.2 mph (RoadID estimates), 61F, 86% RH, 2 mph SSW wind gusting to 10 mph, sunny

I was out a bit later so I didn't really need my headlamp. I could have used a short sleeve tech over my long sleeve tech though ... the wind was cold! I forgot to turn on my Garmin when I started. I did my "Out to East Manitou Rd and around" in a clockwise direction. It felt like I had a headwind the whole way but I was treated to a nice sunrise as I headed home on Edgemere Drive.

Sunday, 9/13/2020 to Saturday, 9/19/2020

I walked once for 3.15 miles this week (at least according to Garmin)
I ran 3 times this week for 10.05 miles
I biked 3 times for 40.14 miles this week.
I took 39,220 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (sometimes).

Sunday, 9/13/2020

7883 steps, 47/116 resting/peak HR, 7:53 hr sleep, 178.7 lbs, 10 floors climbed

walk: 3.15 miles, 48:44, 15:28 pace, 79 feet elevation gain, 94 avg HR, 129 max HR, 65F, 100% RH, 2 mph S wind gusting to 21 mph, overcast with light sprinkles 

I slept in until 5:45 AM ... lol. I puttered a bit and got out for a run around 7 AM. I saw the lady that always around the complex while she talks on her cell every morning. She said that we were both trying to beat the rain. There were dark clouds in the west. I tried to start up for a run but my left knee acted up. I cursed a bit to myself but I paid attention to what my body told me and shifted to a walk. I was out there longer so I caught a bit of the sprinkles that moved in when I was a mile away from home.

The latest from Intagram's chalk.mom

I busied myself when I got home with the obligatory mugs of coffee and Premier League soccer (football in the Europe). I did 3 loads of laundry while I watched the Bill decimate the Jets, 27-17.

Monday, 9/14/2020

5177 steps, 47/121 resting/peak HR, 6:47 hr sleep, 179.1 lbs, 5 floors climbed

bike: 13.33 miles, 1:02:11, 12.9 avg mph, 20.6 max mph, 72 feet elevation gain, 104 avg HR, 136 max HR, 61F, 80% RH, 7 mph NNW wind gusting to 22 mph, mostly cloudy

The temperature was around 60F so I wore shorts and 2 long sleeve tech shirts. The wind kicked up as I got near Edgemere Drive so I riding right into the wind. But I had a nice tailwind when I turned to go home. So ... it was all good.

Tuesday, 9/15/2020

4355 steps,45/133 resting/peak HR, 7:51 hr sleep, 179.0 lbs, 1 floor climbed

run: 2.25 miles, 20:38, 9:09 pace, 62 feet elevation gain, 124 avg HR, 140 max HR, 159 avg cadence, 47F, 99% RH, 3 mph SSW wind gusting to 7 mph, mostly cloudy

 

It was a run (hopefully) or walk morning and it was in the mid 40s. What to to wear? Well ... I overdressed. I wore Brooks pants, long sleeve tech, short sleeve tech, Brooks hat, Brooks light running gloves. It was a bit cold when I started. I started up on a run ... and had no left knee pain ... so I ran onward at a slow pace. I wanted to run a 5K but decided to keep it at 2 miles just to be safe. So ... it out to Beach Ave and back. I did speed it up a bit. My splits were: 9:38, 8:50 and 8:26 over the last 0.25 mile.

Wednesday, 9/16/2020

3409 steps, 46/121 resting/peak HR, 8:19 hr sleep, 179.5 lbs, 1 floor climbed 

bike: 13.41 miles, 58:42, 13.7 avg mph, 20.0 max mph, 85 feet elevation gain, 108 avg HR, 134 max HR, 71F, 50% RH, 2 mph SSW wind gusting to 15 mph, partly cloudy

I woke up and it was 6:30 AM! I checked my personal cell and it was still for everyday at 5:30 AM. It started to go off when I fiddled with it so it must have froze up overnight! Crap! I was all set to do an early morning bike ... oh well. So ... I got for out an evening bike on my usual route. The sun was hazy from the wildfires out west. It felt weird to exercise in the evening instead of the morning. I used to exercise all the time in the evening too.

Today was my 63rd birthday. I may be getting a bit slower (and have more aches and pains) but I am still getting out to exercise. I am currently on a 85 day exercise streak of either a walk, run or bike. I looked at the Facebook feed and On This Day told me that:

    2 years ago - I ran the Canaltown Day 5K in Palmyra NY

    3 years ago - My Ricoh boss brought me a birthday cake

    4 years ago - Christine and I went to Oktoberfest at Camp Eastman in Irondequoit

    5 years ago - Christine took me out to supper at Red Lobster

    6 years ago - Christine and I went to Randy Reitz DDS and then to Famous Dave's

    7 years ago - I went for a run in Niagara Falls ON and then Christine took me to Hooter's

    8 years ago - I took a 7 mile trail run in Mendon Ponds Park

    9 years ago - Christine and I were out in Cleveland OH for her nephew xx and Brooke's wedding

    10 years ago - Christine and I went out to see the Benches of Rochester

    11 years ago - I ran Dirt Cheap #6 in Mendon Ponds Park and got stung by a bee

What about one year ago? My blog tells me that I took a 15.05 mile ride which was my first (and only) ride of 2019 and my first as a 62 year old. 

How things change. I had run 11 years in a row (2009 - 2019) of greater than 1000 miles with a max mileage of 1662 in 2017. I was running in 2020 just fine until May when I ran the Big Foot Virtual Half ... and then left knee pain made my running painful most of the summer until September. So ... I will be lucky if I make it to 600 running miles this year. I morphed into a "do what I can when I can" form of exercise. I have biked 60 times for 808 miles in 2020. I do like riding out to East Manitou Rd with Lake Ontario on one side and ponds (Buck, Long or Cranberry) on the other.

 

Thursday, 9/17/2020

9840 steps, 49/142 resting/peak HR, 7:36 hr sleep, 178.0 lbs, 7 floors climbed

run: 3.15 miles, 27:56, 8:52 pace, 43 feet elevation gain, 132 avg HR, 151 max HR, 161 avg cadence, 62F, 78% RH, 13 mph ENE wind gusting to 16 mph, overcast

Just your usual 5K out to Dewey Ave and back. I am just happy to be able to run at any pace nowadays. Just one foot in front of the another ... and hope for no left knee pain. My splits were 9:27: 8:46, 8:23 and 8:44 over the last 0.15 mile.

Friday, 9/18/2020

1000 steps, 45/115 resting/peak HR, 8:00 hr sleep, 178.1 lbs, 2 floors climbed

bike: 13.4 miles, 1:04:26, 12.5 avg mph, 19.4 max mph, 56 feet elevation gain, 107 avg HR, 124 max HR, 55F, 69% RH, 7 mph NNE wind gusting to 22 mph, cloudy

An early morning ride on the usual route on a windy morning. It was pretty dark and a wee bit slick since it had sprinkled overnight. I saw a beautiful sunrise on Edgemere Drive on the way back but I couldn't take a sunrise selfie because I couldn't find any clear place to take a picture.

Saturday, 9/19/2020

7556 steps, 46/142 resting/peak HR, 8:38 hr sleep, 177.6 lbs, 3 floors climbed

run: 4.75 miles, 42:29, 8:56 pace, 89 feet elevation gain, 133 avg HR, 147 max HR, 157 avg cadence, 52F, 45% RH, 9 mph NE wind gusting to 16 mph, sunny

I slept in until after 7 AM and then puttered around until after 10 AM. No worries ... I got for day 88 of my walk or run or bike streak. I didn't want a simple out and back so I headed out on my "Out to the pier" route. It was sunny and breezy. There were more walkers out so I weaved in between them as I made my way all the way out to the end of the pier and then along the boardwalk in Ontario Beach Park. I had my buff up on my face when I encountered someone without a mask ... a young idiot.

Sunday, ,9/6/2020 to Saturday, 9/12/2020

I walked once for 2.05 miles this week (at least according to Garmin).

I ran 2 times this week for 6.3 miles
I biked 4 times for 55.52 miles this week.
I took 25,371 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (sometimes).

Sunday, 9/6/2020

966 steps, 51/117 resting/peak HR, 8:27 hr sleep, 180.6 lbs, 1 floors climbed

bike: 13.35 miles (estimated), 1:00:00 (estimated according to RoadID), 13.35 mph (estimated), 

Here is the RoadID eCrumb and the manual Garmin below: 

I know I turned on my Garmin this morning ... but I looked at my Garmin at mile 10 on my bike on my usual route and saw the time instead of my mileage. Oops! So RoadiD eCrumb will have to suffice. It was at 1:00:18 when I got back so I estimate 13.35 miles at 1:00:00 since I turn it on first and off last when I get home. The eCrumb is just for my wife (who was still asleep) and my kids (probably still sleep) to track me while I am out. Anyway ... my usual bike on my usual bike. It was cooler this morning so I wore pants and a long/short sleeve tech. Another beautiful sunrise on my usual route between Lake Ontario and three ponds (Buck, Long and Cranberry).

Monday, 9/7/2020

5644 steps, 50/144 resting/peak HR, 9:15 hr sleep, 179.9 lbs, 7 floors climbed

run: 3.15 miles, 27:32, 8:44 pace, 26 feet elevation gain, 136 avg HR, 146 max HR, 161 avg cadence, 70F, 72% RH, 4 mph SW gusting to 24 mph, cloudy

I woke up to the sound of the wind around 6 AM ... and the the rain. (UPDATE: I learned later that the Rochester airport had a peak wind gust of 60 mph). It sounded cold and raw so I just stayed in bed. I got a bit bored while I checked my email and Facebook. I stepped outside a bit after 9 AM and found that it was warm (not cold) and windy. So ... I got out for a steady 5K. Just one foot in front of the other. My splits were: 8:55, 8:46, 8:35 and 8:13 over the last 0.15 mile. A negative split is always sweet!

Tuesday, 9/8/2020

2780 steps, 47/121 resting/peak HR, 7:00 hr sleep, 179.5 lbs, 4 floors climbed

bike: 13.36 miles, 58:32, 13.7 avg mph, 19.7 max mph, 62 feet elevation gain, 109 avg HR, 128 max HR, 66F, 80% RH, 5 mph E wind gusting to 11 mph, cloudy

I got out for an early morning bike. I was glad that my bike light was charged for the first half of the ride. There weren't too many people people out ... I think I saw 2 walkers and 2 bicyclists.

Andy Ciaio & Wilt Alston (no idea of who is who)

I found the above picture off of Andy's Facebook page. He pulled it off of the Oak Tree Half Marathon page. The Oak Tree Half Marathon went virtual but encouraged runners to run the actual course during the week around Labor Day. Andy and Wilt ran the course together and a photographer caught a picture of them. Andy thinks they were around mile 4. I have run this course twice ... my first half in 2006 and 2015. I always have hated this course ... a lot of it is a dirt road with a lot of small rocks to avoid. Ahh ...the memories of running 40 half marathons.

Wednesday, 9/9/2020

8139 steps, 44/105 resting/peak HR, no sleep data, 178.8 lbs, 4 floors climbed

walk: 2.05 miles, 29:49, 14:33 pace, 49 feet elevation gain, 85 avg HR, 99 max HR, 64F, 100% RH, 3 mph NE wind gusting to 9 mph, overcast

I didn't sleep well so I didn't have much energy plus I had to be at work onsite at 8 AM. I opted for a brisk 2 mile walk. Just an out on Greenleaf Rd down to Beach Ave and back.

Thursday, 9/10/2020

1009 steps, 49/130 resting/peak HR, 6:13 hr sleep, 178.5 lbs, 2 floors climbed

bike: 13.32 miles, 56:20, 13.7 avg mph, 20.2 max mph, 49 feet elevation gain, 115 avg HR, 138 max HR, 66F, 100% RH, calm with SE gusts to 9 mph, a bit of fog, partly cloudy

I got out a bit after 6 AM into the pre-dawn darkness. My headlight was needed as I set out. I met another bicyclist with their headlight lighting their way as I headed onto the LOSP Trail heading west. There weren't too many people out: I met 3 bicyclists, 4 walkers and 1 runner.

I took this picture of the sunrise on the way back on the LOSP Trail just before I got to Dewey Ave. I see a lot of stuff when I am out in the morning ... 

Friday, 9/11/2020

5636 steps, 45/143 resting/peak HR, 6:49 hr sleep, 177.8 lbs, 3 floors climbed

run: 3.15, 28:16, 8:58 pace, 49 feet elevation gain, 131 avg HR, 145 max HR, 56F, 90% RH, 6 mph NNE wind gusting to 19 mph, cloudy

I was up at 5:30 AM in the pre-dawn darkness. It was a run day so I waited a bit until I could see. I am not running as far now so I just ran a 5K out to Dewey Ave and back. I do what I can with what I can. I have learned ... don't push it so I didn't. My splits were: 9:27, 9:00, 8:33 and 8:03 over the last 0.15 mile.. A negative split ... best achieved when you start slow I guess.

Saturday, 9/12/2020

1197 steps, 45/111 resting/peak HR, 8:06 hr sleep, 178.4 lbs, 1 floor climbed

bike: 15.49 miles, 1:12:26, 12.8 avg mph, 18.6 max mph, 154 feet elevation gain, 104 avg HR, 121 max HR, 48F, 87% RH, 1 mph S wind gusting to 6 mph, sunny

A bit colder so I wore a bit more and went a bit farther. I wore long pants, long sleeve tech and Brooks jacket  I added my Brooks beanie at the mailbox at the Greenleaf Rd ... my ears were cold! I saw some of the Bagel Bunch runners on Janes Rd.

Christine and I lazed around all day. Christine says that she took me out to Red Lobster in 1977 for my birthday when we were going out long ago ... before we broke up, had separate marriages, raised kids, divorces. I just remember that I didn't know how to eat shelled seafood like lobster because I had never eaten it before. Well ... I provided the idea of having takeout from Red Lobster. We decided to each have their Lobster, Shrimp and Salmon combo. I entered the order, she provided the debit card info and I did the driving ... teamwork!

my dinner - sides of baked potato and Caesar salad

Christine's dinner - sides of baked potato and green beans

I tell you ... it was 43 years between Christine buying me a Red Lobster birthday dinner. It was just as good ... mmm!

Sunday, 8/30/2020 to Saturday, 9/5/2020

I walked 2 times for 6.5 miles this week (at least according to Garmin).
I walked/ran once and ran once this week for 4.8 mile.
I biked 3 times for 40.28 miles this week.
I took 34,017 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (sometimes).

Sunday, 8/30/2020

1980 steps, 54/132 resting/peak HR, 8:57 hr sleep, 178.7 lbs, 7 floors climbed

bike: 13.48 miles, 1:01:37, 13.1 avg mph, 21.0 max mph, 69 feet elevation gain, 109 avg HR, 137 max HR, 67F, 69% RH, 10 mph WNW wind gusting to 21 mph, mostly sunny

I dawdled a lot but I got out for a noontime bike ride. It was cooler so I wore shorts and a long sleeve tech. The headwind going out was cool so I was glad I wore long sleeves. The tailwind coming back helped push me home! I do like the Out to East Manitou Rd route with Lake Ontario on one side and 3 ponds (Buck, Long and Cranberry) on the other side!

Monday, 8/31/2020

8502 steps, 50/101 resting/peak HR, 7:20 hr sleep, 178.2 lbs, 6 floors climbed

walk: 3.15 miles, 46:30, 14:45 pace, 82 feet elevation gain, 81 avg HR, 104 max HR, 58F, 90% RH, 2 mph SSW wind gusting to 8 mph, mostly sunny

The latest from Instagram's chalk.mom

A sunrise selfie from the Stutson St Overlook

I was up way early at 4 AM. I knew I wouldn't be able to get back to sleep so I didn't even try. I got out before sunrise and was at Lake Ave and xx at sunrise and then down to the pier a few minutes later to snap some sunrise selfies. There about 10 people out on the pier at 6:30 AM!

It's the end of August so it's stat time. My left knee was acting most of the month so not much running but I have out for 69 consecutive days either on a walk, run or bike so there is that.

I walked 10 times for 21.73 miles, 2.17 miles/walk.

I ran 7 times for 24.45 miles, 3.49 miles/run

I biked 16 times for 218.53 miles, 13.66 miles/bike

I am on a 69 day exercise streak since June 24th.

I took 135,333 steps in August and 1,571,425 steps so far in 2020.

Tuesday, 9/1/2020

8290 steps, 54/119 resting/peak HR, 8:36 hr sleep, 178.4 lbs, 4 floors climbed

walk: 3.35 miles, 50:02, 14:57 pace, 75 feet elevation gain, 87 avg HR, 118 max HR, 75F, 71% RH, 3 mph S wind, mostly cloudy

I didn't get out in the morning since I overslept but I got out in the evening after I got done with my half work at home and half work on site day with Ricoh and L3Harris. I walked and couldn't believe what I saw. I saw a little tykes game of baseball by a church. I saw 4 games of co-ed beach volleyball. I saw a soccer practice of about 20 kids. What was in common? No masks by any of the kids or adults who were supervising!!! WTF!!! Anyway ... my left knee twinged a bit if I placed it wrong.

Wednesday, 9/2/2020

945 steps, 54/125 resting/peak HR, 7:30 hr sleep, 179.5 lbs, 3 floors climbed

bike: 13.40 miles, 1:00:53, 13.2 avg mph, 20.8 max mph, 72 feet elevation gain, 112 avg HR, 138 max HR, 74F, 80% RH, 3 mph S wind gusting to 13 mph, mostly cloudy

I got out for the usual bike on my usual route. The wind was there ... yet again. This time it was a tailwind out and a headwind back. I pooped out on the way back. A nice ride regardless.

Thursday, 9/3/2020

7658 steps, 52/136 resting/peak HR, 6:18 hr sleep, 177.7 lbs, 7 floors climbed

walk/run: 2.35 miles, 24:31, 10:26 pace, 49 feet elevation gain, 115 avg H, 140 max HR, 66F, 88% RH, 2 mph SSW wind, cloudy

A picture of the setting full moon taken at 10X on my Samsung A51 along with Garmin stats

A sunrise selfie at the Stutson Street Overlook

A food selfie of what Christine can make for supper ... mmm!

I went out for an early morning walk that turned into a run. I got a picture of the setting full moon before I left Greenleaf Meadows. I got out to the LOSP Trail and thought "Why not try a run? What's the worse that could happen?" Well ... no left knee pain! I was surprised but ... I kept my pace in a slow run out to the Stutson St Overlook and then headed back. There wasn't any pain the whole way! Nice! My splits were: 12:20, 9:10 and 8:33 over the last 0.35 mile.

9 years ago I asked Christine Wisniewski Ligas to marry me after the Summerfest 2011. I had ran the 15K and Christine had walked the 2.5 mile. I had asked Ellen for the OK before the awards ceremony. We were both sweaty and I forgot to get on one knee (probably afraid that I wouldn't be able to get back up) and she said "Yes"! We got married on 11/30/2012. It is the second marriage for each of us

Friday, 9/4/2020

\

1966 steps, 52/126 resting/peak HR, 7:20 hr sleep, 178.9 lbs, 3 floors climbed

bike: 10 miles on Garmin, 13.4 miles (actual), 48:20, 12.4 avg mph, 19.6 max mph, 26 feet elevation gain, 107 avg HR, 138 max HR, 68F, 62% RH, 3 mph WSW gusting to 22 mph, mostly sunny

I took a sunrise and sunrise selfie at the old Crescent Beach restaurnant

I got out for my usual bike on my usual route. The sunrise was beautiful. My Garmin gave me a "Low Battery" warming and I thought it was last for a hour. Well ... it gave up at 10.00 miles.

Saturday, 9/5/2020

4676 steps, 55/138 resting/peak HR, 6:55 hr sleep, 179.4 lbs, 10 floors climbed

run: 2.45 miles, 22:11, 9:03 pace, 59 feet elevation gain, 131 avg HR, 143 maxx HR, 65F, 62% RH, 4 mph SSW wind gusting to 12 mph, sunny

I got out for a morning run I thought that my left knee would give me issues but it didn't. So I continued onward at a slow running pace. I wanted to run longer but I wisely kept it to my Out to Stutson St Overlook route of 2.45 miles. My splits were: 9:25, 8:54 and 8:35 over the last 0.45 mile. An nice and easy negative pace!

Today was another special day. Here is my Facebook post: "Well ... this happened 9 years ago! Love you, Christine Deweaver! Thanks to FF/YJR for Summerfest! and "is back from hot, humid and sweaty Summerfest 12K. I set a 24 sec PR, 1:00:41, 7:49 pace. Christine Wiesnewski Ligas walked/ran the 5K in 56:43. I asked her to marry me before the awards ceremony and she said yes!"

Christine and I spent a quiet day next to each other as we watched a Tremors marathon. Did you know that the little girl, Ariana Richards, who played Lex in Jurassic Park (1993) and Lost World: Jurassic Park (1997) was Mindy in Tremors (1990) and Tremors 3: Back to Perfection (2001)? I didn't!

Oh ... I read on Facebook that some Rochester runners who couldn't run the "real" Boston Marathon ran a "virtual" Boston Marathon instead. A "virtual" marathon still has be run and run they did! Awesome!