Sunday, 12/26/2021 to Saturday, 1/1/2022 - Freezeroo #2

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 walked 3 times this week, 6.15 miles.

I ran 6 times this week, 26.07 miles.

I didn't bike this week.

I took 60,307 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped over the past 2 months. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64-year-old mind.

BTW, I am on a 550 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 12/26/2021

9032 steps, 49/144 resting/max HR, 16 floors climbed

Run: 5.5 miles, 48:03, 8:44 pace, 76 feet elevation gain, 132/147 avg/max HR, 161/172 avg/max cadence, 38F, 95% RH, 4 to 17 mph W wind, wind chill 34F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 390.19 miles

I slept in until 6:55 AM ... it felt good. I puttered around a bit and then got up, got dressed and got out there. It was colder so I wore my winter usual: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie, compression socks and heavy running gloves. I set up a easy pace and headed out on my "Out on the pier" route. I met an untethered dog (no worries ... just curious and I let it sniff my hand), its owner and a runner on the Ontario Beach Park boardwalk. I was a bit more tired and took 3 untimed walks to catch my breath. My splits were 8:51, 8:31, 8:41, 8:54, 8:53 and 8:26 over the last 0.5 mile.

Monday, 12/27/2021

5286 steps, 43/110 avg/max HR, 10:54 hrs sleep, 180.4 lbs, 13 floors climbed

Walk: 2.0 miles, 26:06, 13:03 pace, 19 feet elevation gain, 86/104 avg/max HR, 125 avg cadence, 27F, 93% RH, 6 to 18 ESE wind, wind chill 21F, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 392.19 miles

I slept in until 6:15 AM. I did the usual puttering around but it was a walk day so I got up, got dressed and got out there. Alexa told me it was 27F with a wind chill of 19F so I added a Brooks jacket before I went outside. It was brisk outside so I set a brisk pace. My splits were 13:12 and 12:54.

Tuesday, 12/28/2021

8908 steps, 43/139 avg/max HR, 8:37 hrs sleep, 181.8 lbs, 19 floors climbed

Run: 4.65 miles, 41:11, 8:51 pace, 51 feet elevation gain, 130/141 avg/max HR, 157/167 avg/max cadence, 37F, 75% RH, 4 to 30 mph WSW wind, wind chill 33F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 396.84 miles

I had to get a blood test for Ricoh first thing in the morning, so I got out for a mid-morning run after I got back home. It was 37F which is right on the border for wearing shorts for me. I chose shorts and kind of regretted it. The gusty west wind was definitely chilly on my legs as I ran on my "Out by the pier" route. I was definitely motivated to keep running, lol! My splits were 8:58, 8:49, 8:59, 8:49 and 8:36 over the last 0.5 mile.

Wednesday, 12/29/2021

8004 steps, 42/138 avg/max HR, 9:53 hrs sleep, 180.6 lbs, 18 floors climbed

Run: 4.5 miles, 39:15, 8:43 pace, 45 feet elevation gain, 126/139 avg/max HR, 158/167 avg/max cadence, 38F, 100% RH, 5 mph SE wind, overcast

Shoes: Brooks Adrenaline GTS20 black: 401.34 miles

I had to go to my doctor for a BP/pulse to fill out a form for my Ricoh healthcare so I went out for a run after I got home. I set up a steady pace on my "Out by the pier" route and got it done. My splits were 8:57, 8:38, 8:47, 8:33 and 8:36 over the last 0.5 mile.

Thursday, 12/30/2021

9240 steps, 42/96 avg/max HR, 179.6 lbs, 10 floors climbed

Walk: 2.0 miles, 26:57, 13:38 pace, 9 feet elevation gain, 88/97 avg/max HR, 121/134 avg/max cadence, 38F, 100% RH, 1 to 5 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 403.34 miles

I woke up at 3:57 AM ... I think I got back to sleep. But ... I was up at 5:50AM to get ready for my single day of work for the week at Ricoh. So ... get up, get dressed and get out for a brisk walk on my "Another 2" route. My splits were 13:35 and 13:21.

Friday, 12/31/2021

2144 + 3700 (from cell) steps, 42/127 resting/max HR, 11:04 hrs sleep (don't think so), 179.5 lbs, 9 floors climbed

Walk: 2.15 miles, 28:18, 13:10 pace, 55 feet elevation gain, 103/135 avg/max HR, 41F, 100% RH, 3 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 405.49 miles

I slept in until 7:30 AM ... wow! I chose to do a walk on the last day of 2021 since I have Freezeroo #2 tomorrow morning. It was around 40F (again) so I did my usual brisk walk on my "Out to Beach Ave" route. I chose this route to keep from walking in the mud by the hole in the LOSP Trail fence on my "Another 2" route. I pressed Bike instead of Walk on my Garmin Venu so I don't have splits.

Well ... it's a double stat day since it's the end of December and end of 2021. Good riddance, 2021!

I took 15 walks in December for 28.31 miles, 1.89 miles/walk and 140 walks in 2021 for 213.2 miles, 1.52 miles/walk.

I took 17 runs in December for 70.48 miles, 4.15 miles/run and 145 runs in 2021 for 483.06 miles, 3.33 miles/run.

I ran one in-person race in December:

 12/11 Freezeroo #1, 3.1 miles, 25:53, 8:11 pace, 64th out of 136, 6th out of 17 in my M 60-64 age group

I didn't snowshoe (lol) in December but took 9 snowshoes in 2021 for 19.02 miles, 2.11 miles/snowshoe.

I didn't bike in December but took 106 bikes in 2021 for 1316.55 miles, 12.42 miles/bike.

I took 241.231 steps in December and 2,119,315 steps in 2021.

My walk/run/bike streak reached 556 days since 6/24/2020.

Recap of 2021

My 2021 races were

1/15/21 to 5/15/21 7 Races-7 Cites, 124 activities, 30 walks-60.9 miles; 86 runs-286.3 miles; 8 bikes-101.3 miles

3/18/21 Virtual Runnin' of the Green, 5 miles, 43:04, 8:37 pace

5/2/21 Medved Madness Long Course, 13.73 miles, 3:10:09, 13:51 pace

5/16/21 Virtual Lilac 10K, 6.2 miles, 53:26, 8:37 pace

5/25/21 Run Our River 5K-May 25:43, 8:05 pace

8/31/21 Run Our River 5K-August, 28:37, 9:00 pace

9/28/21 Run Our River 5K-September, 26:44, 8:36 pace

10/26/21 Run Our River 5K-October, 27:32, 8:53 pace

11/25/21 Race with Grace 10K, 54:26, 8:40 pace

12/11/21 Freezeroo #1, 3.1 miles, 25:53, 8:11 pace

 

Well ... it was a challenging year for me. I fought off the pain in my right foot for months until I finally figured out around the end of May that it hurt too much to keep running. My Internet research told me that I had plantar fasciitis. It hurt to walk as soon as I got up and loosened up a bit after I got walking (but it still hurt and got worse during the day). I bought some stuff that I hoped would help (Kuru Atom walking shoes, Solemenders, a night brace) plus I thought that resting (just walking not running) would help. I did buy a Dr Scholls insole for platar fasciitis which helped a bit. I walked/limped a mile or biked a lot to keep my run/walk/bike streak alive. I finally figured out what worked for me. My daughter told me about compression socks plus I found stretches (heel drops) that helped. I slowly got back to walking faster and then running after a couple of months. I was running sort of OK by the end of October. I slowly upped my distance to around 5 miles by the end of November. I am still not 100%. I stretch before and after every run. I'm just happy to be able to run.

Saturday, 1/1/2022

13993 steps, 42/151 resting/max HR, 8:15 hrs sleep, 181.5 lbs, 45 floors climbed

I woke up around 6:15 AM or so. I puttered around a bit before I started to get ready for my 12th Freezeroo #2. It was warm so I chose shorts, my Brooks 1/4 zip long sleeve pullover, a hat and heavy running gloves. I left around 9 AM and got down to the Beach parking lot at Mendon Ponds Park around 9:25 PM. It was even warmer so I changed to an orange long sleeve tech. I found that I hadn't brought my running water bottle so I hoped that there was a water stop or two on the course (there wasn't).

Run #1: 0.5 mile, 4:46, 9:27 pace, 49 feet elevation gain, 114/124 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 405.99 miles

This was just a little run to warm up a bit and to pass the time before the race. My right foot with its hopefully cure plantar fasciitis gave me some twinges so I was a bit apprehensive just before the 7.5 miles of Freezeroo #2 minutes away.

Run #2: 7.57 miles, 1:06:17, 8:45 pace, 302 feet elevation gain, 137/154 avg/max HR, 158/170 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 413.56 miles

I'm in the orange - taken by Tim Matthews at runnerpics.shutterfly.com

I'm in the orange - taken by Bill Murphy

I lined up a bit farther back than I usually do in my previous 11 Freezeroo #2s. And ... we were off! I eased into a nice and steady but a bit fast pace. The course back out to Route 65 was hilly. I kept my pace until mile 4 on Pond Rd. I was getting tired so I reverted to a "run 1 mile and walk a bit" strategy for the next 3 miles. I was running in the same group of runners and was happy with that. 

A cowbell and a welcome to mile 6! - taken by Vicky Beaver

I sped up a little bit once I entered Mendon Ponds Park. Then a bit more once up the last hill at the stone cottage. I could see the finish! I knew the race would be over soon. And ... I was done! 

Cruising into the finish - taken by Vicki Beaver

I was thirsty and doubled over for a few seconds while I caught my breath. I walked over to the Trax. I downed most of a pint of water and changed my wet top and hat. I walked up to the Stewart Lodge for a bit of lunch (pasta, 1/2 bagel with jelly, grapes and 2 cookies). I sat with Wilt, Andy and Laura for a bit before heading home.

My body complained a bit about running 7.5 miles. I checked my running spreadsheet and found that I haven't run this far since November 2020. I did OK. Yes, I ran slower. I was in the middle of the pack at 95th out of 221, results here. I was 10th out of 20 in my M 60-64 age group, results here. My splits were 8:13, 8:39, 8:40, 8:35, 9:03, 9:06, 9:24 and 8:05 over the last 0.57 mile. Yes, it was my slowest Freezeroo #2. But .. I am coming off an injury, was under-trained and am just a bit older. Hey ... I'm just glad to be able to run. It's all good!

Sunday, 12/19/2021 to Saturday, 12/25/2021

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 walked 3 times this week, 6.0 miles.

I ran 4 times this week, 20.0 miles.

I didn't bike this week.

I took 59,149 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 543 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 12/19/2021

8811 steps, 46/143 avg/max HR, 8:05 hrs sleep, 183.4 lbs, 21 floors climbed

Run: 5.0 miles, 45:20, 8:59 pace, 82 feet elevation gain, 133/147 avg/max HR, 158/170 avg/max cadence, 25F, 88% RH, 8 to 21 WNW wind, wind chill 17F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 363.69 miles

I was up at 5:10 AM and puttered around quite a bit with email and Facebook. I still got out before sunrise at 7:43 AM. It was a bit colder than yesterday so I added a short sleeve tech to my usual Brooks tights and 1/4 zip long sleeve pullover. I set up an easy as I did my "Out by the pier and around" route with a little extra to get to 5 miles. The boardwalk in the Ontario Beach Park was a bit icy so I slowed down until I was clear of it. My splits were 8:58, 8:46, 9:06. 8:59 and 8:40.

Monday, 12/20/2021

7089 steps, 46/109 resting/max HR, 182.2 lbs, 12 floors climbed

Walk: 2.0 miles, 25:37, 12:49 pace, 7 feet elevation gain, 98/109 avg/max HR, 125/155 avg/max cadence, 19F, 93% RH, 6 mph SSW wind, wind chill 12F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 365.69 miles

Brr! It was a walk day on a bone chilling morning. It had fallen to 19F overnight. I was a bit underdressed with my Brooks tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set out at a very brisk pace. There was a bit of ice that I didn't see at the railroad tracks on Greenleaf Rd ... I stayed upright. The other ice on the sidewalks was easily seen in my headlamp and avoided. Brr! I was pretty cold when I got back so I just stretched out my right foot before I went inside. Brr!

Tuesday, 12/21/2021

9474 steps, 44/138 resting/max HR, 9:40 hrs sleep, 183.7 lbs, 21 floors climbed

Run: 4.25 miles, 37:48, 8:53 pace, 129/140 avg/max HR, 160/170 avg/max cadence, 34F, 75% RH, 8 mph W wind, wind chill 28F, cloudy. 

Shoes: Brooks Adrenaline GTS20 black: 369.94 miles

It was 15F warmer than yesterday with almost no wind so it felt a lot warmer. I set a steady pace. I had reserved 2 of the latest movies to hit Redbox when I woke up at 5:30 AM so I stopped by the Redbox at the 7-11 on Lake Ave. I chose my "Out by the pier" route so I hit the 7-11 on the way back with only a mile to go. I rented the latest James Bond "No Time to Die" and "The Last Duel" ... sweet! My splits were 8:55, 8:50, 8:56, 8:54 and 8:45.

Wednesday, 12/22/2021

7460 steps, 44/128 resting/max HR, 182.3 lbs, 11 floors climbed

Walk: 2.0 miles, 27:04, 13:32 pace, 17 feet elevation gain, 97/133 avg/max HR, 120/141 avg/max cadence, 35F, 77% RH, 6 to 25 mph WNW wind, wind chill 29F, cloudy with light drizzle

Shoes: Brooks Adrenaline GTS20 black: 371.94 miles

I got out for my usual 2 miles on my usual "Another 2" route. I have been wearing my Noxgear Tracer360 lighted vest and it does help. Two drivers gave me the right of way to cross in front of them. It's always a tense time for a runner or walker when you approach an intersection or driveway. My splits were 13:49 and 13:16.

Thursday, 12/23/2021

13164 steps, 44/137 resting/max HR, 7:26 hrs sleep, 182.4 lbs, 18 floors climbed

Run: 5.25 miles, 48:36, 9:15 pace, 45 elevation gain, 128/139 avg/max HR, 159/166 avg/max cadence, 26F, 95% RH, calm, cloudy with a few flakes.

Shoes: Brooks Adrenaline GTS20 black: 377.19 miles

I woke up around 5:15 AM and caught up on email and Facebook while I waited for the alarm to go off at 5:50 AM. I looked out and saw that some snow had fallen overnight. It was a run day ... I wondered about the traction. I chose my usual running gear: Brooks tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie. I went with my usual Brooks Adrenaline GTS20. There was less than an inch of snow on the ground with practically no wind. I set up a nice and easy pace. I was out a bit early so I chose my "Out to Island Cottage" route on the LOSP Trail. I didn't have any issues with traction ... but I didn't make any sudden turns either. My splits were 9:15, 9:28, 9:18, 9:14, 9:06 and 9:00 over the last 0.25 mile. 

Friday, 12/24/2021

4593 steps, 45/93 resting/max HR, 182.9 lbs, 9 floors climbed

Walk: 2.0 miles, 32:00, 16:00 pace, 17 feet elevation gain, 80/102 avg/max HR, 114/134 avg/max cadence, 30F, 100% RH, 2 mph SE wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 379.19 miles

Well ... another dusting of snow fell overnight. Today was a walk day so I got up, got dressed with my usual winter gear and got outside before I could think better of the idea. I added a string of Christmas lights that I bought for 1/2 off at Walgreens last year. There seemed to be a layer of ice underneath the snow in a few spots so I took it easy on the LOSP Trail. The sidewalk on Greenleaf Rd had better footing so I sped up a bit. My fingers were cold when I got done so I headed straight inside instead of stretching. Brr! My splits were 16:54 and 15:06.

I was surfing the TV when I happened on "Four Falls of Buffalo". It's an ESPN 30 on 30 film on the Buffalo Bills four consecutive Super Bowls in the early 90s. Here is a Bing link full of other links for the reader to explore, here. Yes ... they lost all four. Yes ... "wide right" has a whole new meaning in Buffalo. I caught about 3/4 of it and was transfixed. I couldn't turn away. I knew how it would turn out but I have watched and rooted for the Buffalo Bills all my life. Go, Bills, go! Josh Allen for the win!

Saturday, 12/25/2021

8558 steps, 42/145 resting/max HR, 9:57 hrs sleep, 181.9 lbs, 20 floors climbed

Run: 5.5 miles, 48:43, 8:51 pace, 92 feet elevation gain, 132/147 avg/max HR, 159/168 avg/max cadence, 45F 98% RH. 5 to 9 mph SW wind, overcast ☁️ with light drizzle

Shoes: Brooks Adrenaline GTS20 black: 384.69 miles

I was up late so I turned off my 5:45 AM weekend alarm when it went off and slept in until 8:14 AM. Wow ... I almost never sleep that late! I puttered around a bit while I heard it rain outside. I thought about waiting until the afternoon but I didn't want life get in the way. Habit got me up, dressed and out there. It was above 40F so I wore shorts along my usual Brooks 1/4 zip long sleeve pullover. I also pinned on my Christmas lights with 3 pins so they wouldn't bounce when I ran. I set up a steady pace as I ran on my "Out on the pier and around" route.There was absolutely no one outside. My splits were 8:52, 8:57, 8:48, 8:54, 8:58 and 8:25 over the last 0.5 mile.

Sunday, 12/12/2021 to Saturday, 12/18/2021

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 walked 3 times this week, 6.01 miles.

I ran 4 times this week, 17.46 miles.

I didn't bike this week.

I took 54,971 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 536 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/11). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine). My message: get vaccinated, boosted and wear a mask properly!

Sunday, 12/12/2021

10355 steps, 47/143 resting/max HR, 6:58 hrs sleep, 185.4 lbs, 13 floors climbed

Run: 6.25 miles, 59:35, 9:32 pace, 49 feet elevation gain, 128/145 avg/max HR, 147/176 avg/max cadence, 36F, 70% RH, 12 mph WSW wind, wind chill 28F, sunny

Shoes: Brooks Adrenaline GTS20 black: 341.42 miles

Tall Doug (the sun was coming up behind me)

Our Knockout Rose took a lot of damage from last night's wind

I got out early on what I intended to be a 5 mile out by the pier. But ... I changed it up when trees, branches and twigs on the LOSP Trail. I just decided to clean up what I could. First I came upon a 6 inch tree across the LOSP Trail between Greenleaf and Latta. It was easily stepped over and I knew I couldn't move it. I went to the end of the LOSP Trail to Latta, turned around and went back to Dewey Ave. I picked up, kicked aside or dragged any big branches off. I almost headed back at Dewey but I could see more branches on the LOSP Trail across Dewey so I kept running. There was a 3 inch tree with lots of branches down at about waist height. I chose to step and force my way through it. I headed all the way to Island Cottage and then headed back. There wasn't much to clear on the way back. It was longer that I had wanted to run but I had a lot of stops so it's all good. I tried to stop my Garmin when I was clearing but forgot sometimes. My splits were: 9:06, 9:32, 12:16, 8:49, 8:55, 8:54 and 8:12 over the last 0.25 mile.

Monday, 12/13/2021

6024 steps, 44/105 resting/max HR, 8:27 hrs sleep, 184.4 lbs, 11 floors climbed

Walk: 2.0 miles, 27:41, 13:49 pace, 90/104 avg/max HR, 121/132 avg/max cadence, 41F, 52% RH, 16 mph WSW wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 343.42 miles

I slept right up until my alarm at 5:50 AM scared me awake. I really didn't want to get up ... but I am a creature of habit so I got up, weighed myself, got dressed and got out. Today was a walk day. I set a brisk pace on my "Another 2" route. My splits were 14:09 and 13:29.

Tuesday, 12/14/2021

10278 steps, 44.149 resting/max HR, 7:56 hrs sleep, 184.6 lbs, 11 floors climbed

Run: 3.1 miles, 26:33, 8:33 pace, 28 feet elevation gain, 136/155 avg/max HR, 163/170 avg/max cadence, 31F, 80% RH, 6 mph NW wind, wind chill 26F, clear.

Shoes: Brooks Adrenaline GTS20 black: 346.52 miles

It was warm and cozy under the covers while Christine snored nearby but ... it was a run day. I got up, weighed myself (0.0 change), got dressed and got outside. It was frosty but ... I got running before I could change my mind. I set up a nice and steady pace. There wasn't much wind so I headed out on my out and back "Out to Dewey Ave' route. I concentrated on just getting it done. It's been a while since I ran a 5K without stopping. My splits were 8:25, 8:38, 8:37 and 8:32 over the last 0.1 mile.

Wednesday, 12/15/2021

5840 steps, 47/100 resting/max HR, 7:03 hrs sleep, 185.2 lbs, 9 floors climbed

Walk: 2.0 miles, 26:33, 13:16 pace, 10 feet elevation gain, 94/106 avg/max HR, 126/138 avg/max cadence, 39F, 58% RH, 6 to 18 S wind, wind chill 35F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 348.52 miles

It was a Wednesday so it was a walk day. I have settled in a MWF walk, TuThSatSun run routine. It seems to work. Anyway ... there was a cold and brisk wind so I set a brisk pace to keep warm. My splits were 13:19 and 13:12 pace.

Thursday, 12/16/2021

8983 steps, 43/143 resting/max HR, 7:21 hrs sleep, 185.3 lbs, 21 floors climbed

Run: 3.1 miles, 26:53, 8:40, 34 feet elevation gain, 133/148 avg/max HR, 160/168 avg/max cadence, 57F, 37% RH, 3 to 25 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 351.62 miles

I was surprised when Alexa told me that it was 57F. So ... I wore shorts and a long sleeve tech when I stepped outside for my Thursday run. It was windy ... but it was a warm wind. I chose my out and back "Out to Dewey Ave" route. I felt sluggish so I set an easy pace. I wanted to stop for a tiny walk break several times but I pushed through and held my pace. I knew I would be done soon enough so I could stop. My splits were 8:43, 8:43, 8:39 and 7:41 over the last 0.1 mile.

Well ... the KROC airport set a record of 65F today which esclipsed the record of 62F set way back in 1897. A cold front went through around 7 PM so ... say goodbye to the warmth!

Friday, 12/17/2021

5586 steps, 45/111 avg/max HR, 6:49 hrs sleep, 184.7 lbs, 8 floors climbed

Walk: 2.01, 25:36, 12:46 pace, 18 feet elevation gain, 97/111 avg/max HR, 126 avg cadence, 40F, 70% RH, 8 to 27 SSW wind, wind chill 34F, clear

Shoes: Brooks Adrenaline GTS20 black: 353.63 miles

Yes .. yesterday's warmth was gone so it was back to Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves (not Brooks, lol) for my walk on my usual "Another 2" route. I set a VERY brisk pace to keep warm. The wind was definitely chilly! My splits were 12:55 and 12:38(!). My right heel doesn't bother me too much lately but I do get twinges of pain sometimes in the afternoon and evening.

Saturday, 12/18/2021

7905 steps, 42/143 resting/max HR, 8:59 hrs sleep, 193.9 lbs, 14 floors climbed

Run: 5.01, 43:44, 8:44 pace, 8e feet elevation gain, 133/145 avg/max HR, 161/68 avg/max cadence, 34F, 75% RH, 8 mph SE wind, wind chill 28F, snow flakes

Shoes: Brooks Adrenaline GTS20 black: 358.64 miles

The lone knockout rose looked a bit peaked

I got out for a 5 mile run on my rarely used "Out to Dewey Ave and around" route. But it was 5 so it's all good. I struck up a nice, easy and steady pace and kept it with no stops. Little steps of improvement! There were a few flakes of snow when I started that became a light snow when I stopped ... very nice. My splits were 8:45, 8:44, 8:35, 8:47 and 8:49.

Sunday, 12/5/2021 to Saturday, 12/11/2021 - Freezeroo #1

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 walked 4 times this week, 6.15 miles.

I ran 4 times this week, 9.67 miles.

I didn't bike this week.

I took x steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 529 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/4). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the bosster of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 12/5/2021

7395 steps, 49/142 resting/max HR, 7:29 hrs sleep, 184.2 lbs, 17 floors climbed

run: 3.11 miles, 26:48, 8:38 pace, 45 feet elevation gain, 134/145 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 322.46 miles

I got out a bit earlier for a nice and easy 5K. I started out at a dog slow pace on my "Out to Stutson St Overlook" route. I must have sped up because I did get an 8:38 pace. My splits were: 8:44, 8:45, 8:23 and 8:43 over the last 0.11 mile. I got it done.

Monday, 12/6/2021

6715 steps. 50/105 resting/max HR, 6:06 hrs sleep, 184.5 lbs, 14 floors climbed

Walk: 2.0 miles, 28:10, 14:04 pace, 15 feet elevation gain, 90/100 avg/max HR, 121/145 avg/max cadence, 48F, 71% RH, 16 mph S wind, wind chill 43F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 324.46 miles

Well ... I went to bed late around 11:30 PM last night and Nebula woke me up around 4:30 AM. I think I got back to sleep before my alarm went off at 5:50 AM. But ... I got up, got dressed and got out for a walk. It was warmer and windy. There is a high wind advisory for this afternoon and evening. I moved some branches off of the LOSP Trail so others wouldn't have to do it. My splits were: 14:00 and 14:07. 

Tuesday, 12/7/2021

9365 steps, 45/136 resting/max HR, 8:20 hrs sleep, 186.1 lbs, 13 floors climbed

Run: 3.1 miles, 26:59, 8:42 pace, 54 feet elevation gain, 129/139 avg/max HR, 163/170 avg/max cadence, 30F, 69% RH, 8 mph WNW wind, wind chill 20F, clear.

Shoes: Brooks Adrenaline GTS20 black: 327.56 miles

It had gotten colder overnight and the wind had died down but ... a fine dusting of snow greeted me when I stepped outside into the pre-dawn darkness. It was a run day so I ran. I started out at a slow pace and kept it there. I didn't see or feel any ice but I didn't make any sudden turns either. The wind was a bit nippy as I headed out west on the LOSP Trail. I kicked and/or placed a few fallen branches out of the way. Just out and back, baby ... got it done! My splits were: 8:40, 8:51, 8:34 and 8:55 over the last 0.1 mile. 

Wednesday, 12/8/2021

8097 steps, 52/110 resting/max HR, 185.3 lbs, 13 floors climbed

Walk: 1.05 miles, 14:57, 14:15 pace, 30 feet elevation gain, 91/104 avg/max HR, 117/140 avg/max cadence, 27F, 93% RH, 3 mph SW wind, light snow

Shoes: Brooks Adrenaline GTS20 black: 328.61 miles

I got for a short walk in the pre-dawn darkness. It was snowing lightly and about 1/4 inch had fallen overnight. I had no issues with traction so I did a brisk pace.

I had to cut the walk short because I had to be at the U-Haul outside of Palmyra at 8 AM. Why you ask? Well ... I had agreed to help move my ex-wife, Nancy, from Palmyra to Canandaigua. I was the truck driver and provided the muscle when one guy begged out because of a rolled ankle and another guy had to quit after his back gave out. This left a guy named Willy and I doing the rest of the move. The loading of the truck went OK though. We had to leave a couch behind because we couldn't get it out of the apartment. I don't know how it got in but we couldn't figure out how to get it out. The drive to Canandaigua went OK. I even backed up the 10 foot truck down a driveway without a spotter. I did get out several times to figure out where I was going. Her new apartment was on the third floor and had an elevator. We found a 5 foot long cart by the back door. This made the unloading of the truck go a lot better than we expected. We were done by noon. Nancy had donuts for snacking while we loaded and pizza after we unloaded. Everything went smoothly. 

Thursday, 12/9/2021

5040 steps, 49/95 resting/max HR, 8:59 hrs sleep, 184.5 lbs, 10 floors climbed

Walk: 1.1 mile, 18:01, 16:23 pace, 26 feet elevation gain, 85/95 avg/max HR, 112/132 avg/max cadence, 27F, 80% RH, 7 mph W wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 329.71 miles

I debated whether I should do a walk or a run. My usual schedule called for a run but my body told me to walk. It's a good thing too. There was black ice on the LOSP Trail and I would have surely fallen when I turned on it if I had been running. I adjusted my gait to keep myself upright. I cut my walk down to 1 mile too. 

Friday, 12/10/2021

6533 steps, 48/99 resting/max HR, 7:50 hrs sleep, 187.7 lbs, 15 floors climbed

Walk: 2.0 miles, 27:59, 13:58 pace, 18 feet elevation gain, 91/108 avg/max HR, 121/149 avg/max cadence, 37F, 65% RH, 6 mph SW wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 331.71 miles

Freezeroo #1 is tomorrow so it was definitely a walk day today. I got out at a brisk pace on my "Another 2" route. My splits were 13:59 and 13:55. 

Saturday, 12/11/2021

steps, 

I was up early around 5:30 AM like usual on a Saturday. I had plenty of time before the start of Freezeroo #1 at 10AM. I didn't even start to get ready until 8:30 AM. I was out the door at 8:55 AM and was down at the Northern Christian Academy on Spencerport Rd at 9:20 AM with a stop for gas at BJs. 

I didn't want to take a warm up run ... so I did a real short one. It was to pass the time and make sure that I had the proper gear. It was the mid 50s so I wore shorts, a long sleeve tech and light running gloves.

Run: 0.3 mile, 2:52, 9:34 pace, 26 feet elevation gain, 102/118 avg/max HR, 153/160 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 332.01 miles

Run: 3.16 miles, 25:53, 8:11 pace, 13 feet elevation gain, 137/151 avg/max HR, 160/175 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 335.17 miles

I lined up back a bit farther than I usually do. And ... we were off! I started out slow and slowly built a bit of speed. Miles 1 and 2 went well. I passed a few runners. Then ... the wheels fell off a bit. I just couldn't get my breath and felt a slight stitch in my right side. I went into a run and walked when I had to until the finish. I was happy that I broke 26. I was out of breath but otherwise OK. I did the usual ... go out way too hard in mile 1 and 2 (7:53 and 7:56 pace) and paid for it in mile 3 (8:49 pace) and closed the last 0.16 mile at 7:36 pace. I really didn't think I was running that fast. My running spreadsheet says that I was only 10 seconds slower than my fastest 5K of 2021 way back in May before I came back with plantar fasciitis in my right foot. I did OK. I was 64th out of 136, results here. I was 6th out of 17 in my M 60-64 age group, results here. 

Cruising into the finish - taken by Christina Darlak Ruhland

There were 2 other races in Rochester today around the same time. The Reindeer Run 5K put on by Yellow Jacket Racing was held downtown with 596 finishers, results here. The Winter Trail Festival (affectionally known as WTF) put on by TrailsROC was held in Powdermill Park. There were 3 different versions: the Lisa Valone Memorial 5 Miler with xx finishers, results here; the Jill Jacket Memorial 10 Miler with xx finishers, results here and the 15 Miler with xx finishers, results here.

Then the It's A Wonderful Life 5K was held out in Seneca Falls at 4:40 PM ... which was right about when a cold front with 50 to 60 mph winds was ripping through upstate NY. There were 4306 registered and 3170 finishers, results here. Years ago ... I would have thought about running the Freezeroo and then the It's A Wonderful Run 5K ... but maybe next year ... lol!

Sunday, 11/28/2021 to Saturday, 12/4/2021

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 walked 3 times this week, 6.0 miles.

I ran 4 times this week, 14.86 miles.

I didn't bike this week.

I took 50,816 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 522 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/27). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 11/28/2021

5448 steps, 47/139 resting/max HR, 6:55 hrs sleep, 183.9 lbs, 16 floors climbed

Run: 3.1 miles, 27:18, 8:48 pace, 39 feet elevation gain, 131/143 avg/max HR, 157/167 avg/max cadence, 30F, 95% RH, 3 mph ESE wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 301.59 miles

I decided to do another run today since my right heel felt pretty good. I thought about 2 miles but did my "Out to Stutson St Overlook" route at a nice and easy pace. No worries ... sucesss! My splits were: 9:04, 8:55, 8:28 and 8:33 over the last 0.1 mile. 

Monday, 11/29/2021

7897 steps, 45/97 resting/max HR, 6:58 hrs sleep, 183.6 lbs, 8 floors climbed

Walk: 2.0 miles, 27:49, 13:54 pace, 20 feet elevation gain, 89/105 avg/max, 120/140 avg/max cadence, 28F, 86% RH, 6 mph NNW wind, wind chill 23F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 303.59 miles

I woke up during the night and then did a stupid thing ... I checked my watch. It was 4:10 AM ... and I couldn't get back to sleep. So ... I checked email and Facebook. I tried to go back to sleep but ... why bother? Hence ... an early walk. It was chilly but there wasn't much wind. The LOSP Trail and sidewalk on Greenleaf Rd looked a bit shiny so I was on the lookout for black ice. I didn't find any so I didn't slow down much. My splits were: 13:55 and 13:54.

Tuesday, 11/30/2021

7054 steps, 49/143 resting/max HR, 6:49 hrs sleep, 185.2 lbs, 16 floors climbed

Run: 3.11 miles, 26:46, 8:37 pace, 36 feet elevation gain, 133/146 avg/max HR, 162/170 avg/max cadence, 34F, 80% RH, 5 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 306.70 miles

It was dark, chilly but not so windy when I woke up at 5:50 AM. It was a run day so I checked my email and Facebook for a few minutes and then got to it. I wanted a 5K so I chose my simple out and back "Out to Dewey Ave" route. It's boring but it's a 5K. I set a steady pace and headed out. I sped up a bit after each mile so I got a negative split. My splits were: 8:46, 8:41, 8:28 and 7:42 over the last 0.11 mile.

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

I took 14 walks in November for 28.01 miles, 2.0 miles/walk and 125 walks so far in 2021 for 184.89 miles, 1.48 miles/walk.

I took 16 runs (yes, 16!) times in November for 62.09 miles, 3.88 miles/run and 128 runs so far in 2021 for 412.58 miles, 3.22 miles/run.

I ran 1 race in November:

 11/25 Race with Grace 10K 54:26 8:40 pace 161st/514 6th/26 in my M 60-64 age group

I took 204,503 steps in November and 1,878,084 steps so far in 2021.

Wednesday, 12/1/2021

6626 steps, 49/137 resting/max HR, 7:38 hrs sleep, 184.7 lbs, 12 floors climbed

Walk: 2.0 miles, 26:21, 14:09 pace, 27 feet elevation gain, 124/138 avg/max HR, 124 avg cadence, 36F, 69% RH, 9 mph W wind, wind chill 29F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 308.70 miles

Today was a walk day so I got up, got dressed, got out and got it done. It was a bit warmer and a bit windier than yesterday. My right heel felt pretty good. I can still feel a bit of discomfort but wearing compression socks and stretching before and after has really helped. My splits were: 13:09 and 13:09.

Thursday, 12/2/2021

7142 steps, 49/144 resting/max HR, 7:31 hrs sleep, 185.6 lbs, 17 floors climbed

Run: 3.1 miles, 26:29, 8:32 pace, 29 feet elevation gain, 134/148 avg/max HR, 162/170 avg/max cadence, 45F, 76% RH, 16 mph SW wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 311.80 miles

I was woken up around 4:30 AM by our new cat, Nebula. She just decided to wake up and clean herself so ... I knew I wouldn't get back to sleep. I got up when my alarm went off at 5:50 AM, got dressed and got out. It was a run day so I got out there. I headed out at a steady but slow pace. I went out on my simple out and back "Out to Dewey Ave" route. I started slow and sped up a bit on each mile. And ... done! My splits were: 8:42, 8:42, 8:28 and 7:42 over the last 3.1 mile. 

Friday, 12/3/2021

6963 steps, 44/110 avg/max HR, 7:33 hrs sleep, 184.0 lbs, 8 floors climbed

Walk: 2.0 miles, 27:00, 13:29 pace, 10 feet elevation gain, 93/102 resting/max HR, 124/134 resting/max cadence, 36F, 64% RH, 8 mph WNW wind, wind chill 30F, cloudy with snow pellets

Shoes: Brooks Adrenaline GTS20 black: 313.80 miles

It's a thing ... our cat, Nebula likes to wake up around 4:30 AM to start licking itself. Joy ... not. I got out for a walk in the pre-dawn darkness. It was windy so I put my Brooks jacket on over my usual Brooks tights and 1/4 zip long sleeve pullover. I stepped outside and was greeted by snow pellets. But ... I'm stubborn so I took up a brisk walk pace and got it done. My splits were:  13:27 and 13:31.

Saturday, 12/4/2021

9686 steps, 45/144 resting/max HR, 7:41 hrs sleep, 183.9 lbs, 25 floors climbed

Run: 5.55 miles, 48:11, 8:41 pace, 58 feet elevation gain, 136/148 avg/max HR, 160/167 avg/max cadence, 32F, 80% RH, 5 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 319.35 miles

Nebula let me sleep until 4:57 AM ... whatever. I got out for a nice and steady run around 6:30 AM. I chose my "Out on the pier" route that doesn't take me on any heavily used roads. I wore my Noxgear Tracer360 lighted vest anyway. I stopped for a few tiny walk breaks in mile 4 to catch my breath. My splits were: 8:52, 8:35, 8:41, 8:50, 8:29 and 8:38 over the last 0.55 miles. 

Sunday, 11/21/2021 to Saturday, 11/27/2021 - Race with Grace 10K

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 walked 3 times this week, 6.0 miles.

I ran 3 times this week, 19.84 miles.

I didn't bike this week.

I took 57,134 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 515 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/20). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 11/21/2021

9493 steps, 45/145 avg/max HR, 8:43 hrs sleep, 184.4 lbs, 23 floors climbed

run: 5.65 miles, 50:43, 8:59 pace, 78 feet elevation gain, 133/146 avg/max HR, 159/191 avg/max cadence, 42F, 56% RH, 4 to 11 mph SSW wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 281.46 miles

One knockout rose is still going strong!

It turned out that I had a bloody sock! The middle toe of the right foot developed a cut during the run.

I got out for another confidence run on my "Out to the pier and around" route to prove to myself that I can run the Race with Grace 10K on Thanksgiving. I will run it nice and steady since it is a bit farther than I have run in a while. I did take a few tiny walk breaks. My splits were: 9:10, 8:56, 8:56, 8:54, 9:09 and 8:43 over the last 0.65 mile.

Monday, 11/22/2021

8816 steps, 44/114 avg/max HR, 8:45 hrs sleep, 184.4 lbs, 13 floors climbed

walk: 2.0 miles, 27:09, 13:34 pace, 19 feet elevation gain, 88/107 avg/max HR, 125/154 avg/max cadence, 34F, 68% RH, 6 to 26 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 283.46 miles

A brisk and windy morning made for a brisk walk.

Tuesday, 11/23/2021

6845 steps, 43/137 avg/max HR, 7:58 hrs sleep, 184.6 lbs, 15 floors climbed

run: 3.16 miles, 28:40, 9:02 pace, 36 feet elevation gain, 128/140 avg/max HR, 160/168 avg/max cadence, 32F, 79% RH, 7 to 16 mph W wind, partly cloudy

shoes: Salomon SpeedCross 4 blue: 155.23 miles

First snow of winter!

I looked outside when I got the mail around 9:30 PM last night and saw that it was snowing. So ... I wasn't too surprised when I looked out this morning in the pre-dawn darkness and found that the grass was partially covered. But ... today was a run day so I put on my Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I wore my Noxgear Tracer360 and eBay headlamp. I choose my Salomon SpeedCross 4 running shoes for traction. I set up an easy and steady pace ... crunch, crunch. My SpeedCross 4 were overkill but I was glad to have them. I didn't have extra cushion in the SpeedCross 4 (yet) so I could feel my plantar fasciitis complaining a bit so I tried to run on the front of my feet as much as possible. I just headed out on my "Out to Dewey Ave" for a nice 5K. A nice but boring out and back. My splits were: 9:13, 8:58, 8:58 and 8:45 over the last 0.16 mile. I stretched out quite a bit when I got home.

I went to Walgreens on Dewey Ave after work to get my Moderna COVID-19 booster. Yay! My darling wife, Christine, got her Pfizer COVID-19 booster last week.

Wednesday, 11/24/2021

7019 steps, 50/100 resting/max HR, 7:34 hrs sleep, 184.3 lbs, 12 floors climbed

walk: 2.0 miles, 29:08, 14:34 pace, 10 feet elevation gain, 87/95 resting/max HR, 118/129 avg/max cadence, 30F, 84% RH, 4 to 10 mph SSW wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 285.46 miles

I got out for a chilly walk on my usual "Another 2" route. It had not warmed up yesterday or overnight so all the snow that fell was still there. I wore my usual Brooks Adrenaline GTS20s and had no issue with traction. I did avoid any ice patches though. My splits were: 14:57 and 14:11.

I headed out to Wegmans to get the Thanksgiving groceries that my darling wife, Christine, had tasked me to gather. She busied herself as soon as I got home. Soon ... she had stuffing, cranberry sauce and an apple pie done. She had to improvise and put the apple pie in a square tin since she couldn't find her round pie tin.

Stuffing, cranberry sauce and apple "pi-squared"

I did quality control on her cooking just to make sure everything was OK ... delicious! 

Thursday, 11/25/2021

12641 steps, 50/150 resting/max HR, 9:15 hrs sleep, 183.9 lbs, 20 floors climbed

I woke up when my work alarm went off at 5:50 AM since I had forgotten to turn it off for the Thanksgiving holidays. Today was my tenth Race with Grace 10K so I got ready. The temperature of 40F was iffy for shorts so I chose my Brooks tights. I ended up adding my Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I had to add the ability to carry a mask to my running attire since the First Bible Baptist Church required all runners to wear a mask inside the church.

I headed out at 8 AM and got to the race venue at 8:20 AM in plenty for the race start at 9 AM. Funny story: one year I found the race started at 10 AM and started 10 minutes late. Anyway ... I got my bib and post-race shirt (my newest favorite shirt) and got ready for the race. It was really nice seeing all my running friends: Wilt Alston, Andy Ciaio, Roger Howe, Steve Levitsky, Wendy Abbott and others. I told Andy that I would be running slow and just hoped to finish. So ... I took no warmup run and just stretched before the race.

run: 6.28 miles, 54:26, 8:40 pace, 112 feet elevation gain, 137/152 avg/max HR, 161/175 avg/max cadence, 45F, 53% RH, 9 mph SSW wind, wind chill 40F, cloudy

shoes: Brooks Adrenaline GTS20 black: 291.74 miles

And ... we were off! I started pretty far back. I kept my pace slow but got bored with the pace. So ... I slowly moved around slower runners and upped my pace. There was a drone from Overhead View Drones overhead, Facebook link here.

Mile 1, 2 and 3 went well. My right heel felt OK. I could feel it but it didn't bother me. I started to have tiny walk breaks to catch my breath in mile 4, 5 and 6. I usually caught the people that passed me when I took my walk breaks. I finally could see the finish and picked up my pace. I passed a couple of runners as I sprinted for the finish line. And ... done in 54:25, 8:40 pace! I found out that I did OK. I was 161st out of 514 and 6th out of 26 in my M 60-64 age group, Score-this.com results here.

I got a bottle of water, took a selfie and headed into the church. I picked up a raisin bagel on my way out to the Trax. It was enclosed in a plastic bag this week due to COVID-19 restrictions. I didn't really want to stick around so I changed into my newest favorite race T-shirt and headed home.

Thanksgiving supper: turkey, sweet potatoes, suffing and cranberry sauce ... mmm!

Christine had already started cooking. The turkey was in the oven and she had made sweet potatoes. Our Thanksgiving was quite quiet. We both had seconds and then lapsed into a food coma until we digested our food.

There were other races in Rochester today. The 50th Turkey Trot put on by Yellow Jacket Racing was held in Webster. The 4.4 mile version had 1249 finishers, results here. The 2.5 mile version had 1270 finishers, results here. The Feast Thanksgiving Day Run/Walk aka Feast of Burden was held downtown at Blue Cross Arena. The 5 mile version had 368 finishers, results here. The 2 mile version had 182 finishers, results here.

Friday, 11/26/2021

4217 steps, 49/105 resting/max HR, 10:17 hrs sleep, 183.9 lbs, 9 floors climbed

walk: 2.0 miles, 25:58, 12:58 pace, 13 feet elevation gain, 97/112 avg/max HR, 127 avg cadence, 34F, 75% RH, 16 mph W wind, wind chill 24F, cloudy

shoes: Brooks Adrenaline GTS20 black: 293.74 miles

I got out for a walk. But ... I wanted to run ... but I knew better ... so I walked. There was a brisk wind so ... I wanted briskly with a sub 13 pace for a walk ... wow! My splits were: 12:57 and 12:59.

My darling wife, Christine, had leftovers from Thanksgiving ... delicious ... even though she put gravy on the leftover turkey before she put it back in the oven. I bitched and moaned as I tried to cut it but it was still delicious!

Saturday, 11/27/2021

8103 steps, 47/142 resting/max HR, 8:29 hrs sleep, 184.2 lbs, 16 floors climbed

run: 4.75 miles, 41:55, 8:49 pace, 87 feet elevation gain, 135/145 avg/max HR, 159/182 avg/max cadence, 29F, 91% RH, 8 to 28 mph WNW wind, wind chill 22F (felt colder), mostly cloudy

shoes: Brooks Adrenaline GTS20 black: 298.49 miles

The wind was brisk and chilled my bones so I chose a circular route. Hence, a run on my "Out by the pier and around" route. Brr! I warmed up after a mile though. I didn't go out on the pier because it looked covered with water from the waves that the brisk wind was kicking up. I took a few tiny walk breaks to catch my breath in miles 3 and 4. My splits were: 8:43, 8:44, 9:02, 9:08 and 8:24 over the last 0.75 mile.

I had leftover chicken for lunch. My darling wife, Christine, wanted something different for supper so she whipped up a delicious homemade pizza for supper. She baked it in an iron skillet to hold it together. The toppings were tomato sauce, cheese and meatballs! Mmm!

Sunday, 11/14/2021 to Saturday, 11/20/2021

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 walked 4 times this week, 8.15 miles.

I ran 3 times this week, 14.32 miles.

I didn't bike this week.

I took 45.966 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 508 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/13). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 11/14/2021

5891 steps, 47/135 resting/max HR, 9:53 hrs sleep, 184.9 lbs, 13 floors climbed

walk: 2.06 miles, 27:26, 13:18 pace, 17 feet elevation gain, 99/138 avg/max HR, 122 avg cadence, 40F, 84% RH, 5 to 22 mph SSE wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 255.39 miles

I got out for a brisk walk. It was a bit chilly so I put the pedal to the metal for a 13:05 first mile and a slightly slower 13:31 second mile.

Monday, 11/15/2021

11010 steps, 49/131 resting/max HR, 7:16 hrs sleep, 185.8 lbs, 13 floors climbed

4.2 miles (estimated, 3.15 measured),  39:00 (estimated, 30:23 measured), 9:20 pace (estimated, 9:38 measured), 125/137 avg/max HR, 151/170 avg/max cadence, 36F, 100% RH, 1 to 12 mph WSW wind, drizzle

shoes: Brooks Adrenaline GTS20 black: 259.59 miles

It was a dark, cold and damp when I looked out the window around 6 AM. I tried to think of reasons not to go out on a run ... couldn't find any ... so I got up, got downstairs, got dressed and got outside before I could change my mind. It was definitely cold and damp but at least it was getting light. I had dug out my Brooks 1/4 zip long sleeve pullover so it kept me a bit warm as I started a slow run. I estimate my pace during the first mile was about 9:00 ... and then I found out that I had not pressed the start on my Garmin Venu hard enough. Drat! That took a bit of piss and vinegar out of my sails during the rest of the run so I took some walk breaks to catch my breath and wonder why I was running and not walking. I thought about cutting the run shorter but I kept on my planned "Out by the pier" route of 4.2 miles. I am kind of stubborn so I kept on my slow run pace and got it done. My splits were: 9:54, 9:26 and 9:47 ... kind of slow.

I walked a bit more than usual during work and got over 10,000 steps. My right heel hurt a bit in the evening. :-(.

Tuesday, 11/16/2021

8976 steps, 47/106 resting/max HR, 7:50 hrs sleep, 185.5 lbs, 12 floors climbed

walk: 2.0 miles, 29:07, 14:34 pace, 16 feet elevation gain, 88/101 avg/max HR, 119/164 avg/max cadence, 36F, 91% RH, 2 to 12 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 261.59 miles

I got out for a 2 mile walk on my usual "Another 2" route. My splits were: 14:38 and 14:29. I got in more steps at work when I did my usual "look-see" on the printers in the 4 L3Harris SAS buildings.

Wednesday, 11/17/2021

10269 steps, 50/141 resting/max HR, 6:16 hrs sleep, 185.7 lbs, 22 floors climbed

run: 4.66 miles, 41:26, 8:54 pace, 65 feet elevation gain, 133/144 avg/max HR, 160/173 avg/max cadence, 36F, 80% RH, 11 to 14 mph S wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 266.25 miles

I got out and knew I needed to test my right heel if I wanted to run my 10th Race with Grace 10K in 8 days. So ... I ran my "Out by the pier and around" route of about 4.5 miles. I took it out slow and steady. I only stopped for 2 tiny walk breaks to catch my breath. My splits were: 9:03, 8:51, 8:49, 9:06 and 8:36 over the last 0.66 mile. So ... I signed up for my 10th Race with Grace 10K in the evening. I am still on the fence for signing up for my 11th Freezeroo series. But ... a runner does what a runner does.

Thursday, 11/18/2021

5231 steps, 44/101 resting/max HR, 8:13 hrs sleep, 184.5 lbs, 7 floors climbed

walk: 2.0 miles, 27:20, 14:41 pace, 19 feet elevation gain, 86/100 avg/max HR, 119/153 avg/max cadence, 50F, 100% RH, 9 to 24 mph W wind, light rain

shoes: Brooks Adrenaline GTS20 black: 268.25 miles

My weather app said "rain starting in 5 minutes" ... but I didn't let that stop me from getting up, dressed and out into the pre-dawn darkness. It was warm and forecast to get colder during the day. I dressed in shorts, long sleeve tech, Brooks hat and Brooks light gloves. I set my walk pace to "brisk" and could see the drizzle/rain in my headlamp. I thought to myself ... "my mother would think I am crazy". But ... I was out there doing what I do. My splits were: 13:32 and 13:48.

Friday, 11/19/2021

9107 steps, 46/138 resting/max HR, 7:36 hrs sleep, 185.0 lbs, 21 floors climbed

run: 5.46 miles, 49:17, 9:02 pace, 77 feet elevation gain, 131/140 avg/max HR, 158/168 avg/max cadence, 36F, 21 mph W wind, wind chill 25F, cloudy

shoes: Brooks Adrenaline GTS20 black: 273.71 miles

Today's run was designed to prove to me that I can run the Race with Grace 10K on Thanksgiving (cut to the chase ... mission accomplished). I wanted 5 miles. I had 2 routes in mind: the first was a simple out and back on the LOSP Trail to Island Cottage and the second was a slightly longer "Out on the pier and around" route. The moment I stepped outside and felt the wind I opted from the second route. The first route would have put me into the wind for the whole way out and would have brutal. The second route was a loop and I wouldn't face the wind (mostly) until I had warmed up. The wind in my face that I felt running west out of the Greenleaf Meadows complex was brutal enough. I set a nice, slow and steady pace. The wind coming back from the pier and west on Beach Ave was brutal but I was warm. My thighs tightened up as I went by 5 miles ... I kind of expected that. I stretched out a lot when I got home. My splits were: 8:58, 8:49, 8:55, 9:07, 9:27 and 8:51 over the last 0.66 mile.

Saturday, 11/20/2021

5391 steps, 44/102 resting/max HR, 7:25 hrs sleep, 185.0 lbs, 19 floors climbed

walk: 2.1 miles. 27:31, 13:07 pace, 50 feet elevation gain, 94/108 avg/max HR, 120 avg cadence, 34F, 80% RH, 6 mph S wind, wind chill 29F, sunny

shoes: Brooks Adrenaline GTS20 black: 275.81 miles

It was clear overnight so it was around freezing when I stepped outside. I had on my Brooks tights and 1/4 zip long sleeve pullover. The wind made for a brisk and chilly walk. I warmed up after a mile but I didn't dawdle since I had a good pace going. My splits were: 13:10 and 13:03. 

Sunday, 11/7/2021 to Saturday, 11/13/2021

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 walked 3 times this week, 6.05 miles.

I ran 4 times this week, 13.46 miles.

I didn't bike this week.

I took 48,322 steps this week according to my Garmin Venu smartwatch.
My Venu 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.

WALKING/RUNNING/BIKING: I am pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. Yes, granted it was 2.25, 2.75 and 3.16 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though (kind of too cold now though).

BTW, I am on a 501 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/6). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 11/7/2021

5283 steps, 47/144 resting/max HR, 8:49 hrs sleep, 182.5 lbs, 8 floors climbed

run: 3.1 miles, 26:38, 8:35 pace, 36 feet elevation gain, 135/149 avg/max HR, 159/167 avg/max cadence, 40F, 53% RH, 5 to 12 mph SSW wind, sunny

shoes: Brooks Adrenaline GTS20 black: 236.77 miles

I got out for a nice 5K on my "Out to Dewey Ave". It's a simple out and back to Dewey Ave on the LOSP Trail. My right heel was a little bit cranky but it loosened up. I thought about stopping for a tiny walk break but I kept on running. My splits were: 8:44, 8:36, 8:30 and 7:41 over the last 0.1 mile. 

Monday, 11/8/2021

9332 steps, 44/100 resting/max HR, 6:04 hrs sleep, 183.6 lbs, 10 floors climbed

walk: 2.05 miles, 29:40, 14:28 pace, 10 feet elevation gain, 83/93 avg/max HR, 119/128 avg/max cadence, 44F, 100% RH, 2 mph SSW wind, clear

shoes: Brooks Adrenaline GTS20 black: 238.82 miles

I got out this morning for a brisk 2 mile walk. It was lighter due to the first Monday after DST ended. My right heel was a bit tight but it loosened up. It felt a lot worse after the day ended because I did a lot of walking. It was a bit disappointing after a week of not so much right heel pain.

Tuesday, 11/9/2021

7319 steps, 47/139 resting/max HR, 6:35 hrs sleep, 184.9 lbs, 9 floors climbed

run: 3.15 miles, 26:59, 8:34 pace, 28 feet elevation gain, 129/143 avg/max HR, 159/170 avg/max cadence, 52F, 87% RH, 1 to 9 mph SSW wind, overcast

shoes: Brooks Adrenaline GTS20 black: 241.97 miles

I thought about a bike to "save" my right heel but I ran anyway. I really wasn't into this run. I thought that my right heel would just flare up and make me walk but it didn't. I just ran slowly out to Dewey Ave and got it done.

Wednesday, 11/10/2021

1981+3600 = 5581 steps, 46/94 resting/max HR, 9:40 hrs sleep, 186.0 lbs, 6 floors climbed

(I pressed Bike instead of Walk on my Garmin Venu and my phone recorded 3600 steps)

walk: 2.05 miles, 28:27, 14:13 pace, 18 feet elevation gain, 86/96 avg/max HR, 45F, 84% RH, 4 to 13 mph W wind, clear

shoes: Brooks Adrenaline GTS20 black: 244.02 miles

I checked the weather and it was 49F so I only put on my Brooks pants, long sleeve tech, light Brooks gloves and a hat. Well ... it felt like 39F so I was a bit cold for this walk until I warmed up. Hence ... the brisk pace! I found that I had pressed Bike instead of Walk on my Garmin Venu so it didn't read the 3600 steps that my phone had recorded.

There was an anti-mandate protest attended by 20 to 30 people outside of the L3Harris on 800 Lee Rd when I left at 3:30 PM today, 13WHAM link here. Let's just say that I am pro-mandate, pro-vaccine and not in the "freedumb" political party.

Thursday, 11/11/2021

9126 steps, 44/143 resting/max HR, 7:43 hrs sleep, 186.0 lbs, 14 floors climbed

run: 3.15 miles, 27:14, 8:38 pace, 28 feet elevation gain, 131/145 avg/max HR, 159/167 avg/max cadence, 45F, 67% RH, 10 to 15 mph E wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 247.17 miles

I got up, got out and got it done. I don't really like my out and back "Out to Dewey Ave" route. I really just wanted to turn around and go back to bed. Anyway ... my splits were: 8:47, 8:29, 8:42 and 8:19 over the last 0.15 mile.

Friday, 11/12/2021

4090 steps, 42/111 resting/max HR, 8:55 hrs sleep, 184.1 lbs, 8 floors climbed

walk: 2.0 miles, 27:31, 13:45 pace, 8 feet elevation gain, 83/100 avg/max HR, 117/126 avg/max cadence, 56F, 36% RH, 10 to 25 mph W wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 249.17 miles

The forecast told me that it would be raining at 6 AM so I set my alarm for 7 AM. Well ... it wasn't raining when I woke up at 6:36 AM. So ... I went out for a "Another 2" mile walk during lunch. My right heel felt good so I put the "pedal to the metal". It was nice walking during the day.

Saturday, 11/13/2021

7591 steps, 48/191 resting/max HR, 183.7 lbs, 21 floors climbed

run: 4.16 miles, 36:38, 8:48 pace,

shoes: Brooks Adrenaline GTS20 black: 253.33 miles

I got for a bit longer run this morning on my "Out by the pier" route. I had to stop for tiny walk breaks to catch my breath after the first couple miles. I pushed about a mile past my usual 3.1 miles. I am still taking it slow ... kind of expecting my right heel to just up and scream at me, I guess. I am just happy to run.