Sunday, 4/25/2021 to Saturday, 5/1/2021

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 2 times this week, 4.11 miles

I ran 4 times this week for 14.1 miles.

I biked once this week, 13.47 miles. I pumped up my rear tire!
I took 45,305 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.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 305 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/24). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. Some in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/25/2021

3563 steps, 44/112 resting/max HR, 9:31 hrs sleep, 178.4 lbs, 5 floors climbed

bike: 13.47 miles, 1:02:17 (according to Garmin) 1:00:00 (according to Strava), 13.0/18.8 avg/max mph (according to Garmin) 13.5/18.6 avg/max mph (according to Strava), 144 feet elevation gain, 64 avg cadence, 54F, 61% RH, 2 to 10 mph WSW wind, cloudy

A blue heron on Cranberry Pond

A blue heron on Long Pond. Eric Eagan told me his name is Hank.

A swan on the little pond by the LOSP Trail and Island Cottage

I decided to rest my right heel and hamstring so I went out for a bike. I had to pump up my flat rear tire first but that was easily done. It was warmer but I was on my bike so I dressed in my Brooks tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. A nice bike ride ensued on my usual "Out to East Manitou Rd" route. I like riding this route with ponds on one side and Lake Ontario on the other side. Today I saw 2 blue herons and a swan, stopped and took their pictures.

Monday, 4/26/2021

8413 steps, 45/134 resting/max HR, 8:09 hrs sleep, 177.5 lbs, 17 floors climbed

run: 3.5 miles, 30:46, 8:47 pace, 98 feet elevation gain, 126/137 avg/max HR, 158 avg cadence, 33F, 68% RH, 14 to 25 mph W wind, wind chill 24F, partly cloudy

shoes: black Brooks Adrenaline GTS20, 69.54 miles

I got in the chilly and windy air and went on my "Out by the pier" route. I shortened it by heading in and out at the hole onto the LOSP Trail. Why? Well ... it was cold, my joints ached at first and I wanted to wam up before I tackled that cold wind. I fought about my 2 mile "Out to Stutson St Overlook" route but turned left instead of right at the end of Latta Rd. I will tell you though ... it was damn tough running into the wind on the Ontario Beach Park boardwalk ... wow! My right heel may not like that I ran ... but I ran anyway. My splits were: 8:49, 8:51, 8:35 and 8:47 over the last 0.5 mile.

Tuesday, 4/27/2021

5555 steps, 43/120 resting/max HR, 7:52 hrs sleep, 177.7 lbs, 11 floors climbed

walk: 2.11 miles, 29:46, 14:08 pace, 75 feet elevation gain, 103/128 avg/max HR, 116 avg cadence, 41F, 77% RH, 5 to 11 mph SSE wind, wind chill 38F, cloudy

shoes: black Brooks Adrenaline GTS20, 71.65 miles

I decided to give my right heel and hamstring a rest so I took a brisk walk into an easy run. It was cold ... yet again so I wore my usual: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. Just an out and back on my "Out to Beach Ave" route. My splits were: 13:35, 14:15 and 15:43 over the last 0.11 mile. Well ... a positive split as I got slower.

There was another "supermoon" in April. This is a picture I found on Facebook.

Wednesday, 4/28/2021

8149 steps, 45/139 resting/max HR, 8:00 hrs sleep, 177.4 lbs, 15 floors climbed

run: 3.1 miles, 26:23, 8:30 pace, 75 feet elevation gain, 127/140 avg/max HR, 157 avg cadence, 47F, 100% RH, 2 to 11 mph SSE wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 74.75 miles

I got out for a steady 5K on my "Out to Dewey Ave" route. I thought about looping on Dewey Ave, Beach Ave and Greenleaf Rd for a 4 mile route but I decided that a steady 5K was enough. My splits were: 8:36, 8:27, 8:30 and 7:55 over the last 0.1 mile.

Thursday, 4/29/2021

5217 steps, 43/137 resting/max HR, 8:05 hrs sleep, 177.3 lbs, 13 floors climbed

run: 3.1 miles, 26:13, 8:27 pace, 82 feet elevation gain, 127/140 avg/max HR, 158 avg cadence, 46F,100% RH, 4 to 8 mph SE wind, wind chill 44F, cloudy

shoes: black Brooks Adrenaline GTS20, 77.85 miles

Another morning ... another 5K run. It was 46F but it's almost May so I wore shorts, a long sleeve tech, light running gloves and hat. Yes ... my right heel might have used rest but I do what I do ... I ran. I set a nice and steady pace ... boom ... done! My splits were: 8:45,  8:25, 8:14 and 7:52. A nice negative split, baby!

Friday, 4/30/2021

10178 steps, 42/136 resting/peak HR, 9:00 hrs sleep, 176.5 lbs, 25 floors climbed

run: 4.4 miles, 37:20, 8:29 pace, 112 feet elevation gain, 129/139 avg/max HR, 159 avg cadence, 48F, 87% RH, 8 to 24 WSW wind, wind chill 45F, mostly sunny

shoes: black Brooks Adrenaline GTS20, 82.25 miles

A bit chilly and windy this morning so I went with shorts, a long/short sleeve tech, light running gloves and hat. I went a bit longer ... I probably should have walked to "rest" my right heel and hamstring. My splits were steady except for mile 4 (I got a bit tired): 8:34, 8:25, 8:15, 8:37 and 8:21 over the last 0.4 mile.

Well ... I got an email about a race that I had forgotten to either drop down in mileage or defer to 2022. I had signed up for the A Midsummer 's Night Madness originally set for 8/29/2020 back when I was running a lot longer distances. I went down to Medved to pick up my race packet (bib and a snazzy camo short sleeve tech). I will be in Wave 5 at 11:04 AM on Sunday morning. I hope to survive a 15-ish mile trail run. I have run this race 6 times (2009, 2010, 2012, 2013, 2014 and 2015) ... so I know the course. Mort Nace told me that there will be no water on the course, no place to stash supplies, no awards and no mingling after the race. It will be my first in-person race since the Polar Cat #3 on 3/1/2020. But ... I haven't run long in a long time! I hope to survive and to be able to walk afterwards. I believe that walking will be involved ... run the flats and walk the hills.

It's the end of April ... so it's stat time!

I continued with my walk/run/bike streak since June 24th, 2020, 311 days and counting.

I walked 8 times for 17.21 miles, 2.15 miles/walk in April. I have walked 28 times for 48.34 miles, 1.73 miles/walk so far in 2021.

I ran 20 times for 71.05 miles, 3.55 miles/run in April. I have ran 79 times for 244.53 miles, 3.1 miles/run so far in 2021.

I biked twice for 26.76 miles, 13.38 miles/bike in April. I have biked 5 times for  66.16 miles, 13.13 miles/bike so far in 2021.

I took 202,687 steps in  April. I have taken 781,058 steps so far in 2021.

Saturday, 5/1/2021

4230 steps, 

walk: 2.0 miles, 29:50, 14:56 pace, 36 feet elevation gain, 85/100 avg/max HR, 113 avg cadence, 39F, 79% RH, 6 mph N wind, wind chill 34F, sunny

shoes: black Brooks Adrenaline GTS20, 84.25 miles

I got out for a walk. I tested out the heel cushions that I bought from Medved yesterday. They helped a bit. The Medved Madness tomorrow will be a big test! My splits were: 14:59 and 14:30.

Sunday, 4/18/2021 to Saturday, 4/24/2021

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 three times this week, 6.6 miles

I ran 4 times this week for 13.8 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 45,265 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.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 298 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/17). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person ra/center>es for me. Some in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/18/2021

4236 steps, 44/103 resting'max HR, 7;25 hrs sleep, 177.1 lbs, 10 floors climbed

walk: 2.1 miles, 30:20, 14:26, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 47.74 miles

Well ... I am injured ... again. AARRGGHH!! I started up my run and had to quit before I even got out to Greenleaf Rd. My right hamstring hurts. I must have pulled it by no stretching before I ran yesterday. Christine thinks that it is related to my right heel pain that has bothered me for weeks. She could be right or I could be right but who knows? My splits were: 12:06, 14:44, 14:22 over the last 0.1 mile.

Monday, 4/19/2021

8553 steps, 41/98 resting/max HR, 7:07 hrs sleep, 176.5 lbs, 19 floors climbed

walk: 2.1 miles, 30;20, 14:26 pace, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 49.84 miles

I got out for a brisk walk. Boom ... done! Day 300 of my walk/run/bike streak (greater than 1 mile). My splits were: 13:50, 14:52 and 13:52 over the last 0.1 mile.

I took this picture outside of L3Harris B6 at 400 Initiative Drive in the Rochester Tech Park.

Tuesday, 4/20/2021

6770 steps, 47/120 resting/max HR, 6:12 hrs sleep, 176.6 lbs, 13 floors climbed

walk: 2.4 miles, 30:18, 12:38 pace, 79 feet elevation gain, 92/124 avg/max HR, 127 avg cadence, 41F, 97% RH, 6 to 20 SW wind, wind chill 37F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 52.24 miles

I got out for a walk/run/walk. It was chilly just walking for a mile so I threw in an easy mile run for mile 2. My right hamstring felt sort of OK. My splits were: 14:16, 9:18 and 16:53 over the last 0.4 mile.

Wednesday, 4/21/2020

5636 steps, 48/129 resting/max HR, 7:31 hrs sleep, 178.6 lbs, 9 floors climbed

run: 3.1 miles, 27:15, 8:47 pace, 59 feet elevation gain, 123/131 avg/max HR, 158 avg cadence, 31F, 100% RH, 6 to 15 mph N wind, wind chill 25F, overcast with light snow

shoes: black Brooks Adrenaline GTS20, 55.34 miles

A picture from John Muoio

A picture out our front door around 9 AM

A picture from Nikki Rudd

A picture from AmyJames Fricon Rongola

Well ... it's April 21st ... and it snowed in Rochester NY. My darling wife, Christine, and I live about about 1/2 mile from Lake Ontarion and it snowed about an inch during the early morning and until around noon. There were pictures on Facebook where it snowed about 2-3 inches farther south. Most of it melted by mid-afternoon. But ... before that ... I was out there. I decided to do a 5K run on my "Out to Dewey Ave" route. I set up a nice and easy pace as I blinked away the wet snow that fell into my eyes. I expected to have some right hamstring discomfort or pain but none appeared ... much appreciated. My splits were: 8:44, 8:38, 8:49 and 9:01 over the last 0.1 mile.

Thursday, 4/22/2021

5519 steps, 49/125 resting/max HR, 7:11 hrs sleep, 180.3 lbs, 13 floors climbed

run: 3.1, 29:01, 9:21 pace, 108 feet elevation gain, 120/130 avg/max HR, 156 avg cadence, 31F, 87% RH, 8 to 25 W wind, wind chill 23F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 58.44 miles

The only thing that got me outside this morning was habit. I felt like crap and ran like crap. It was cold yet again. The snow from yesterday didn't melt and there was a bit of ice on the sidewalks. My splits were: 9:15, 9:31, 9:15 and 9:10 over the last 0.1 mile.

Friday, 4/23/2021

7624 steps, 46/135 resting/max HR, 7:40 hrs sleep, 179.7 lbs, 15 floors climbed

run: 3.1 miles, 26:12, 8:27 pace, 69 feet elevation gain, 127/137 avg/max HR, 160 avg cadence, 36F, 78% RH, 8 to 15 mph SW wind, wind chill 30F, sunny

shoes: black Brooks Adrenaline GTS20, 61.54 miles

I got out for an out and back 5K on my "Out to Dewey Ave" route on the LOSP Trail. It was chilly (and sunny!!!) so it was my winter running gear: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. My right hamstring felt a bit weird so I kept an "let's see" pace. Still ... it was around a 8:30 pace. My splits were: 8:31, 8:21, 8:22 and 8:01 over the last 0.1 mile.

Saturday, 4/24/2021

6927 steps, 

run: 4.5 miles, 38:11, 8:29 pace, 118 feet elevation gain,  132/145 avg/max HR, 159 avg cadence, 48F, 47% RH, 7 to 17 mph SSW wind,  mostly sunny

shoes: black Brooks Adrenaline GTS20, 66.04 miles

It was warmer so I wore shorts, a long sleeve tech, heavy running gloves and a hat ... yay! I wanted a bit long route so I chose my "Out by the pier and longer" route. I wasn't sure how my right hamstring would fare but it held up just fine. I saw 7 runners on their runs. I saw 2 of them twice (LOSP Trail and Beach Ave) ... one had an orange Empire State Marathon long sleeve tech that I almost wore this morning. My splits were: 8:29, 8:20, 8:21, 8:39 and 8:15 over the last 0.5 mile.

Sunday, 4/11/2021 to Saturday, 4/17/2021

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 twice this week, 4.5 miles

I ran 5 times this week for 18.12 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 51,189 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.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 291 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/10). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/11/2021

5806 steps, 43/143 resting/max HR, 6:50 hrs sleep, 178.9 lbs, 19 floors climbed

run: 3.11 miles, 25:21, 8:08 pace, 98 feet elevation gain, 133/150 avg/max HR, 162 avg cadence, 58F, 93% RH, 9 to 17 mph SSE wind, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 26.13 miles

I didn't get out before the rain but I did get out. There was a light rain that got worse as I got to Greenleaf Rd. I thought I was going to get drenched but it stopped for a bit as I ran on my out and back "Out to Dewey Ave" route. The light rain started on the way back. Hey ... it was just warm "liquid sunshine"! My splits were a bit fast: 7:57, 8:04, 8:17 and 8:07 over the last 0.11 mile.

Monday, 4/12/2021

8220 steps, 45/141 resting/max HR, 7:30 hrs sleep, 178.2 lbs, 17 floors climbed

run: 3.1 miles, 25:36, 8:15 pace, 105 feet elevation gain, 130/148 avg/max HR, 161 avg cadence, 53F, 100% RH, 11 mph SE wind, overcast

shoes: black Brooks Adrenaline GTS20, 29.23 miles

I had to drag myself out this morning. I got dressed in shorts and a long sleeve tech. I felt like a slug but I kept running and got it done. My splits were a bit slow but I did have a negative split: 8:30,  8:16, 8:02 and 7:41 over the last 0.1 mile. 

Tuesday, 4/13/2021

4480 steps, 43/101 resting/max HR, 8:11 hrs sleep, 178.0 lbs, 10 floors climbed

walk: 2.0 miles, 29:43, 14:52 pace, 72 feet elevation gain, 81/117 avg/max HR, 115 avg cadence, 48F, 98% RH, 3 to 13 mph ESE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 31.23 miles

The sunrise colors were much more vibrant than this picture depicts

I decided to do a walk on my "Out to Stutson St Overlook" to rest my right heel. I even thought of a 1 mile loop but I went for two miles instead. My splits were a bit slow at: 14:45 and 14:50. 

Wednesday, 4/14/2021

11058 steps, 42/143 resting/max HR, 7:49 hrs sleep, 177.9 lbs, 20 floors climbed

run: 4.5 miles, 37:09, 8:15 pace, 139 feet elevation gain, 131/148 avg/max HR, 161 avg cadence, 44F, 100% RH, calm, partly cloudy with a bit of fog

shoes: black Brooks Adrenaline GTS20, 35.73 miles

I saw a picture that someone posted of magnolias so I set out of my longer "Out by the pier and around" route which took me by a magnolia tree. It was blooming sure enough! My splits were: 8:29, 8:13, 8:13, 8:11 and 7:49 over the last 0.5 mile.

I went to Walgreens at Latta and Dewey to get my second Moderna COVI-19 vaccine shot. Easy-peasy. Then I met up with my Ricoh boss for a rare in-person lunch at Jose Joes at Ridgeway Ave and Long Pond Rd. I had already seen her in-person at my L3Harris B601 office. We stayed masked in the office and at Jose Joe's until the food arrived.

I also received news that my youngest son, David, has COVID. His girlfriend, Tati, got it first 2 or 3 days ago. She had gone back to work at Del Lago Casino the week before so he thinks she got it there. I offered to go out and get them anything they need but he said that Tati's parents are taking care of them.

Thursday, 4/15/2021

9007 steps, 49/98 resting/max HR, 176.9 lbs, 24 floors climbed

walk: 2.5 miles, 36:58, 14:48 pace, 75 feet elevation gain, 85/103 avg/max HR, 118 avg cadence, 41F, 100% RH, 6 to 16 WNW wind, wind chill 37F, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 38.23 miles

I decided to take it easy and just take a walk this morning. The only reaction I  have (so far) to my 2nd Moderna COVID-19 vaccine shot is a sore left shoulder and some chills. My chills could be from taking my walk though. It was chilly, damp, windy with a light rain ... but I was out there. Boom ... done! My splits were: 14:59, 14:36 and 14:49 over the last 0.5 mile.

Another reaction to my 2nd Moderna COVID-19 vaccine shot was feeling very tired in the late afternoon. I turned out the lights to go to sleep at 8:35 PM. I just waited until it got dark ... lol!

Friday, 4/16/2021

4176 steps, 45/128 resting/max HR, 8:19 hrs sleep, 177.4 lbs, 16 floors climbed

run: 2.0 miles, 17:40, 8:49 pace, 89 feet elevation gain, 121/131 avg/max HR, 156 avg cadence, 39F, 100% RH, 8 to 19 mph W wind, wind chill 34F, overcast with a few drops of rain

shoes: black Brooks Adrenaline GTS20, 40.23 miles

I had a nice 9 hours of sleep with only the usual middle of the night bathroom trips. I felt a bit sluggish so I chose a short run instead of a short walk. I ran so I could get out of the wind quicker. My splits were: 8:54 and 8:44 so a negative split.

Saturday, 4/17/2021

8442 steps, 44/145 resting/max HR, 8:23 hrs sleep, 177.3 lbs, 23 floors climbed

run: 5.41 miles, 45:30, 8:25 pace, 161 feet elevation gain, 132/147 avg/max HR, 159 avg cadence, 42F, 100% RH, calm, overcast

shoes: black Brooks Adrenaline GTS20, 45.64 miles

I got for a longer run that I probably should not done or cut way short. Why? Well ... I felt a tightness in my right hamstring when I first started. I thought "the first mile always lies" so I ran onward. The tightness went away until around mile 3. I could feel it the rest of the way. It also bugged me in the leg stretches that I usually do afterward. My darling wife, Christine, thinks it is due to my right heel ache that I have all the time. She could be right. Anyway ... my splits were: 8:29, 8:18, 8:18, 8:32, 8:23 and 8:01 over the last 0.41 mile.

I watched a bit of the CNN coverage of Prince Phillip's funeral at St. George's Cathedral. It was so well done. The Brits really mean it with a minute of silence. I was a bit sad when I thought of all the loved ones in my life who have died. My Mom in 2004, my Dad in 2014. Aunt Eleanor, Uncle Bud, Uncle Elmer, Uncle Gerald and others. My ex's mother and father and Christine's father ... I don't deal with loss so well. I tend to internalize and not express loss for others ... I am sure I do what I can but I could be better.

Sunday, 4/4/2021 to Saturday, 4/10/2021

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 once this week, 2.0 miles

I ran 5 times this week for 15.51 miles.

I biked once this week, 13.29 miles.
I took 42,197 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.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 284 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/3). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/4/2021

6032 steps, 44/146 resting/max HR, 7:36 hrs sleep, 178.1 lbs, 13 floors climbed

run: 3.11 miles, 24:49, 8:00 pace, 89 feet elevation gain, 135/153 avg/max HR, 164 avg cadence, 38F, 95% RH, 3 to 11 mph NW wind, wind chill 36F, sunny

shoes: black Brooks Adrenaline GTS20, 8.61 miles

It was chilly, brisk and sunny so I dressed in my usual winter running garb: CW-X tights, Brooks 1/4 zip long sleeve tech, Brooks beanie. I felt good and pushed the pace. My Garmin Venu told me that it had recorded my fastest mile of 7:35 mile (according to it). I was breathing hard when I got done but it was worth it! My fastest 5K of 2021 at 8:00 pace. My splits were: 8:20, 8:05, 7:39 and 7:09 over the last 0.1 mile. A strong negative split! Yeah ... baby!

Monday, 4/5/2021

9258 steps, 43/141 resting/max HR, 8:46 hrs sleep, 18 floors climbed

run: 3.1 miles, 25:23, 8:11 p>ace, 49 feet elevation gain, 131/154 avg/max HR, 163 avg cadence, 38F, 75% RH, 2 mph W wind, sunny

shoes: black Brooks Adrenaline GTS20, 11.71 miles

I got out for a nice and steady 5K on my "Out to Dewey Ave" route. It is just an out and back on the LOSP Trail to Dewey Ave. My splits were: 8:08, 8:17, 8:07 and 7:31 over the last 0.1 mile.

Tuesday, 4/6/2021

5434 steps, 48/137 resting/max HR, 8:42 hrs sleep, 177.7 lbs, 16 floors climbed

run: 3.1 miles, 24:34. 8:15 pace, 105 feet elevation gain, 129/140 avg/max HR, 162 avg cadence, 36F, 94% RH, 2 mph SW wind, clear

shoes: black Brooks Adrenaline GTS20, 14.81 miles

Another chilly morning so I was in my usual winter running attire. I got out for my usual 5K on my "Out to Stutson St Overlook" route. The sun hadn't peaked over the horizon yet when I got out to there. My splits were: 8:18, 8:23, 8:02 and 8:03 over the last 0.1 mile.

Wednesday, 4/7/2021

8848 steps, 48/139 resting/max HR, 178.8 lbs, 11 floors climbed

run: 3.1 miles, 25:26, 8:12 pace, 49 feet elevation gain, 129/144 avg/max HR, 162 avg cadence, 42F, 88% RH, calm, partly cloudy

shoes: black Brooks Adrenaline GTS20, 17.91 miles

Another morning ... another 5K ... this time on my "Out to Dewey Ave" route. It was warmer so ... I wore shorts! I wore my new Mission mask on my chin just in case I saw anyone ... I didn't. My splits were: 8:19, 8:10, 8:09 and 7:32 over the last 0.1 mile.

Thursday, 4/8/2021

4596 steps, 45/103 resting/max HR,8:21 hrs sleep, 178.5lbs, 12 floors climbed

walk: 2.0 miles, 27:40, 13:50 pace, 66 feet elevation gain, 85/102 resting/max HR, 120 avg cadence, 45F, 86% RH, 2 to 4 mph ENE wind, sunny

shoes: black Brooks Adrenaline GTS20, 19.91 miles

It was 45F so I broke out my new pair of Brooks tights that I got from Brooks 3 days ago. I left the tag on while I wore them for the first time. My verdict ... where have you  been all my life? Yay for 1 stretch pocket on each hip (one for my cell and one for my key) and nay for no reflectivity. The 34" waist fit perfectly. Anyway ... I chose my 2 mile "Out to Stutson St Overlook" route as a brisk walk to confuse my leg muscles after 4 runs in a row. My splits were: 13:37 and 14:02.

Friday, 4/9/2021

7048 steps, 46/141 resting/max HR,  8:10 hrs sleep, 179.5 lbs, 10 floors climbed

run: 3.11 miles, 25:29, 8:12 pace, 56 feet elevation gain, 129/143 resting/max HR, 161 avg cadence, 59F, 57% RH, 6 to 24 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 23.02 miles

It was warmer so I wore shorts and a long sleeve tech. I opted for my out and back "Out to Dewey Ave" route. I felt hungry and thirsty at first and was tempted to turn around and bag this run ... but I kept running ... it's what I do. My splits were: 8:14, 8:05, 8:12 and 8:14 over the last 0.11 mile.

Saturday, 4/10/2021

steps,

bike: 13.29 miles, 58:24, 13.7/20.1 avg/max mph, 138 feet elevation gain, 63 avg cadence, 54F, 66% RH, 8 to 18 mph SE wind, mostly sunny

I am a bit pissed off at the Bike Zone. I took my bike for an overhaul last month. It needed a new rear tire and tube (among other stuff). I rode it three times in March. I wanted to ride it a fourth time but the rear time was flat. WTF? Either it's a bad tube/tire or I rode over something. I pumped it up 2 days ago and it wasn't flat yet today but I needed to pump it back up before I went out this morning. Aarrgghh!

Anyway ... I overdressed a bit with tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. It was a bit windy on the way back with wind out of the SE. There were 25 cars parked along Edgemere Drive between Long Pond Rd and Lowden Point Rd for the fishermen trying their luck on Long Pond.