Sunday, 5/30/2021 to Saturday, 6/5/2021

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, 5.98 miles

I ran once this week for 4.5 miles.

I biked 3 times this week, 40.34 miles.
I took 37,349 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. BTW, I am on a 340 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/29). There were a few days when a mile was all I could walk or limp. My right heel hurts and sometime really HURTS ... but I still walk and run.

COVID-19: CDC guidelines say that vaccinated people can go about their lives except in areas where masks are required. I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. 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. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/30/2021

3684 steps, 48/103 resting/max HR, 9:47 hrs sleep, 180.2 lbs, 6 floors climbed

bike: 13.62 miles, 1:01:35, 13.3/19/9 avg/max HR, 141 feet elevation gain, 61 avg cadence, 53F, 49% RH, 5 to 10 mph NNE wind, mostly sunny

I got out for a nice ride on my "Out to East Manitou Rd" route. It was a bit later so there were more people out: walkers, runners and bicyclists. A peaceful ride between Lake Ontario on one side and 3 ponds (Buck, Long and Cranberry) on the other.

walk: 1.67 miles, 26:26, 15:51 pace, 20 feet elevation gain, 79/96 avg/max HR, 110 avg cadence, 57F, 67% RH, 2 to 11 NNE wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 158.55 miles

I decided that I needed steps before supper so I just headed out for some steps. My right heel hurt at first but it loosened up so it was just an ache. Still ... it kind of sucks. But ... I got some steps. My splits were: 

Monday, 5/31/2021

7318 steps, 49/137 resting/max HR, 181.2 lbs, 17 floors climbed

run: 4.5 miles, 39:10, 8:42 pace, 112 feet elevation gain, 129/142 avg/max HR, 159 avg cadence, 53F, 81% RH, 4 to 9 mph NNE wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 163.05 miles

I got for a steady run on my "Out by the pier and around" route. It was a bit early so there weren't many people out yet. My splits were: 8:52, 8:38, 8:37, 8:42 and 8:29 over the last 0.5 mile.

It's the end of May ... so it's stat time ... such as it was.

I walked 13 times in May for 24.9 miles, 1.92 miles/walk and 

I ran 16 times in May for 69.93 miles, 4.35 miles/run

I ran 3 races in May ... unbelievably

 05/02 Medved Madness 13.73 miles 3:10:09 13:51 pace

 05/15 Lilac Virtual 10K 6.2 mile 53:26 8:37 pace

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

I biked 10 times in May for 128.99 miles, 12.9 miles/bike

I took 241,769 steps in May and 1,048,994 steps so far in 2021.

Tuesday, 6/1/2021

6625 steps, 45/94 resting/max HR, 5:53 hrs sleep, 180.8 lbs, 3 floors climbed

walk: 1.21 miles, 31:00, 25:36 pace, 47 feet elevation gain, 71/84 avg/max HR, 74 avg cadence, 60F, 56% RH, 1 to 9 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 164.26 miles

Well ... I had left hip spasms during the middle of the night ... aww! I am a left side sleeper but that was impossible ... so I slept on my right side for a while. I haven't slept on my right side in decades. I could barely walk when I got up. My left hip and my right heel made me hobble slowly to the bathroom and to the window to check the weather. But ... I hobbled downstairs, got dressed and hobbled slowly on a mile walk. My streak continues.

Wednesday, 6/2/2021 

4002 steps, 47/103 resting/max HR, 7:56 hrs sleep, 182.6 lbs, 7 floors climbed

bile:13.36 miles, 59:16, 13.5/21.6 avg/max mph, 138 feet elevation gain, 63 avg cadence, 63F, 64% RH, 1 to 11 mph SSW wind, sunny

I thought about a run but I knew I would be doing a lot of walking during the day I chose a bike instead. It was around 60 so I chose shorts, a long sleeve tech and my Brooks jacket. My ride was nice with a tailwind on the way out and headwind on the way back.

Thursday, 6/3/2021

6859 steps, 45/123 resting/max HR, 8:22 hrs sleep, 181.5 lbs, 8 floors climbed

walk: 2.0 miles, 24:02, 12:00 pace, 49 feet elevation gain, 91/126 avg/max HR, 128 avg cadence, 63F, 100% RH, calm, drizzle

shoes: black Brooks Adrenaline GTS20, 166.26 miles

I had another horrible night sleeping last night. Left hip pain woke me up at 3 AM! I took some ibuprofen at 4 AM but couldn't sleep so I just stayed up. The pain had subsided enough so I got out for a walk/run at 6 AM. I did a 1 mile walk out and 1 mile run back in a drizzle. I was pretty wet when I got back ... no worries. My splits were: 14:42 and 9:17. 

Friday, 6/4/2021

2815 steps, 48/99 resting/max HR, 178.8 lbs, 6 floors climbed

bike: 13.36 miles, 1:02:07, 12.9/17.8 avg/max mph, 79 feet elevation gain, 68F, 87% RH, 4 to 11 mph SSW wind, sunny

I got for a nice bike on my usual "Out to East Manitou Rd" route. Just the usual peaceful ride with Lae Ontario on one side and the three ponds on the other.

Saturday, 6/5/2021

5866 steps, 49/100 resting/max HR, 7:57 hrs sleep, 180.9 lbs, 10 floors climbed

walk: 1.1 miles, 20:09, 18:21 pace, 30 feet elevation gain, 75/91 avg/max HR, 101 avg cadence, 78F, 45% RH, 5 to 18 mph W wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 167.36 miles

I got out for a little "Another mile" route. It was all I could do. I wanted to make sure that I had enough for the rest of my day.

I headed out to Palmyra to see my daughter, Karen, in the late morning. I took out her garbage, cardboard and did 3 loads of laundry. It was warmer every time I went outside but there was a wind so it wasn't so bad. 

Sunday, 5/23/2021 to Saturday, 5/29/2021

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, 1.3 miles

I ran 3 times this week for  9.78 miles.

I biked 2 times this week, 26.8 miles.
I took 51,641 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. BTW, I am on a 333 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/22). There were a few days when a mile was all I could walk or limp.

COVID-19: CDC guidelines say that vaccinated people can go about their lives except in areas where masks are required. I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. 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. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/23/2021

7763 steps, 45/138 resting/max HR, 7:34 hrs sleep, 178.3 lbs, 20 floors climbed

run: 3.50 miles, 32:24, 9:16 pace, 95 feet elevation gain, 126/141 avg/max HR, 150 avg cadence, 75F, 73% RH, 20 to 27 mph NW wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 142.70 miles

I have ran past this dolphin on the edge of the Pelican's Nest property over a hundred times and just noticed it today

I hedged on whether to run or walk ... I chose run. I hedged on what distance: 2, 3.1 or 3.5 ... I chose 3.5 miles. It was warm and windy so I chose a nice and easy pace. My splits were: 8:50, 8:57, 9:36 and 9:12 over the last 0.5 mile.

I showered and headed out to Palmyra to see my daughter, Karen. We chatted and I helped her with stuff around her apartment.

I had signed up for the Lilac 10K. I chose the Virtual option instead of a Live event. I uploaded the 10K (53:24, 8:37 pace) that I ran last Sunday on 5/16. I was a bit dismayed when I looked at the live results. The 5K had 840 finishers (link here) and the 10K had 629 finishers (link here). What? There is no way that I am or will be comfortable with that many masked people around me. Some runners are all gung-ho about the return to live racing ... not me. UPDATE: I read the COVID-19 restrictions. There were wave starts of 50 runners every 5 minutes from 7:30 AM to 11:10 AM with a staging corral, on-deck corral and start corral.

Monday, 5/24/2021

4101 steps, 45/107 resting/max HR, 177.1 lbs, 10 floors climbed

bike: 13.37 miles, 1:02:10, 12.9/18.1 avg/max HR, 141 feet elevation gain, 63 avg cadence, 54F, 89% RH, 8 to 15 mph ENE wind, mostly cloudy

The one second that the adults weren't preening themselves

"Hank" (according to Eric Eagan)

There are 3 swans swimming in the distance (it looked better IRL)

I thought of running, walking or biking ... I chose biking. It was a bit chilly so I chose pants, a long sleeve tech and Brooks jacket. It was definitely needed. I stopped to take pictures on the way back.

Tuesday, 5/25/2021

15924 steps, 46/150 resting/max HR, 7:46 hrs sleep, 178.5 lbs, 26 floors climbed

run: 3.1 miles, 25:44, 8:17 pace, 59 feet elevation gain, 131/148 avg/max HR, 161 avg cadence, 66F, 86% RH, 2 to 10 mph SSW wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 145.80 miles

My right heel seems to always feel wonky now. But ... I got up, got dressed and got out there for a run. I started slow and ran with a mid foot stride instead of my usual heel strike. It felt OK so I headed into my "Out to Dewey Ave" route for a 5K. I pushed the pace a bit more with each mile and finished feeling OK. My splits were: 8:29, 8:22, 8:07 and 7:20 over the last 0.1 mile. Negative splits!

Well ... I signed up for the Run Our River 5K around 9:30 AM! It's a 6 race series of 5Ks put on by Rochester Running Company and Robinhood Racing on the same course along the Genesee River the last Tuesday of the month for the next 6 months (May through October). I had already run a 5K in the morning AND it was pretty much the hottest night of 2021 (so far) so I didn't know what to expect.

run: 3.18 miles, 25:43, 8:05 pace, 43 feet elevation, 142/152 avg/max HR, 161 avg cadence, 83F, 40% RH, 5 to 22 mph SW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 148.98 miles

I had a bit of trouble finding the race venue so I just parked my Trax in the Corn Hill neighborhood. I walked quickly to the Ford St Bridge and got my race bib with just 7 minutes to spare. The race bribe was a pair of socks ... thanks! I met up with running friends for a bit before the race. I didn't know how my right heel would handle a race after running a not so easy 5K before 7 AM.

And we were off! It had been a long time since I had raced a 5K. I started out slow and let the speedy runners go. A 5K race is longer than you think. The river course along both sides of the Genesee River was uneven. So ... I had a bit of trouble about 1/2 mile in with an uneven patch and tweaked my right hamstring. It hurt but I ran onward. Mental note: don't wear sunglasses next race! It was hot and I really didn't push my pace. I fought the urge to break into a walk ... mile 1 ... mile 2 ... mile 3 .... where is the finish ... and ... done! I was dripping and out of breath when I got done. 

I hung around for a bit. I had finished in front of Prem Kumar. He had been pacing his son, Javi, plus he had told me his legs were trashed from running the Sehgahunda 72K (the Sehgahunda Trail Marathon on Saturday and the Vale of Three Falls (a hilly 5K, 10K and 15K on Sunday) over the last weekend. It made me smile when I told me that I had inspired him to run so many races back when we had first met.

I walked back to the Trax ... it was still there! I had a bit of trouble getting my personal cell to tell me Google Maps directions back home until I realized that it was saying them via Bluetooth. I turned on my Aftershok Air ... voila ... directions in my ears! It was OK once I got to 490W.

I did OK. I was totally surprised that I had raced a 8:05 pace 5K. I seriously thought that I had run a 9:05 pace. It felt like I was running ... so ... slow. I was 36th out 103, results here. I was 2nd out of 8 in my M 60-69 age group, link here.

Wednesday, 5/26/2021

5865 steps, 45/98 resting/max HR,  7:41 hrs sleep, 177.8 lbs, 8 floors climbed

walk: 1.3 miles, 23:46, 18:19 pace, 20 feet elevation gain, 75/88 avg/max HR, 100 avg cadence, 75F, 63% RH, 5 to 15 mph SW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 150.28 miles

My right heel and hamstring both hurt this morning so I decided that a short and easy walk was best. Running after 2 5Ks or biking wouldn't have been wise. I did what I could. My splits were a slow 18:02 and 16:30 over the last 0.3 mile.

Thursday, 5/27/2021

2768 steps, 47/111 resting/max HR, 179.9 lbs, 4 floors climbed

bike: 13.43 miles, 1:02:51, 12.8/21.4 avg/max mph, 138 feet elevation gain, 60 avg cadence, 54F, 77% RH, 3 to 19 mph WNW wind, mostly cloudy

I got out a for chilly and windy bike ride on my usual "Out to East Manitou Rd" route. There was a stiff headwind heading out and a nice tailwind on the way back. So ... a slow out and a fast back!

Friday, 5/28/2021

7862 steps, 45/130 resting/max HR, 9:01 hrs sleep, 179.7 lbs, 9 floors climbed

run: 2.0 miles, 17:32, 8:45 pace, 72 feet elevation gain, 123/133 avg/max HR, 157 avg cadence, 46F, 72% RH, 26 to 35 mph NE wind, wind chill 37F, cloudy

shoes: black Brooks Adrenaline GTS20, 152.28 miles

I decided to ease back into running with a nice and easy run on my 2 mile "Out to Stutson St Overlook" route. I kept my stride short and push at all. It was chilly so I wore pants, a long sleeve tech and light running gloves. It's been only 3 days since I sweat my ass off racing a 5K.

I was out and about later and thought that I had been a bit premature putting away my winter coat and mittens. Brr ... it was 39F according to the Trax!

Saturday, 5/28/2021

7358 steps, 48/140 resting/peak HR, 11:46 hrs sleep (I don't think so), 178.2 lbs, 18 floors climbed

4.6 miles, 39:39, 8:37 pace, 128 feet elevation gain, 132/142 avg/max HR, 159 avg cadence, 49F, 77% RH, 14 to 26 mph ENE wind, wind chill 44F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 156.88 miles

I got for a nice and easy run on my "Out by the pier" route. It was a bit chilly so I wore shorts and a long sleeve tech. I saw a mounted RPD officer at the Ontario Beach Park along with people watching or playing beach volleyball. My right heel is weird ... I can run and walk on it. But ... it hurts like the dickens after I get done. It sucks.

Christine and I went all in on the Spectrum OnDemand series "The Bite", link here and review here. We binged on all 6 episodes. It may be too early to watch COVID-19 fiction but ... COVID-19 and zombies ... wow! 

Sunday, 5/16/2021 to Saturday, 5/22/2021

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, 6.7 miles

I ran 2 times this week for  9.31 miles.

I biked 4 times this week, 53.50 miles.
I took 46.897 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. BTW, I am on a 326 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/15). There were a few days when a mile was all I could walk or limp.

COVID-19: CDC guidelines says vaccinated people can go about their lives except in areas where masks are required! I wear a mask 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). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/15/2021

11292 steps, 46/143 resting/max HR, 7:40 hrs sleep, 177.4 lbs, 15 floors climbed

run: 6.2 miles, 53:26, 8:37 pace, 69 feet elevation gain, 134/148 avg/max HR, 158 avg cadence, 61F, 47% RH, calm, partly cloudy

shoes: black Brooks Adrenaline GTS20, 129.39 miles

I signed up for the Lilac 10K virtual race a month or so ago. I think I have until next weekend to do it but I decided to get out and get at least one in this morning. I ran my "Out and back 10K" route. It's as it sounds ... out the LOSP Trail to Island Cottage and a bit more until 5K and then back. My right heel was a bit wonky (nothing unusual) but I ran anything ... just a nice and easy pace more on my toes than my heels. I stopped a few times for some sips of waters. My splits were: 8:39, 8:31, 8:25, 8:40, 8:39, 8:46 and 7:53 over the last 0.2 mile.

We watched a 'Fan Favorite' episode of Grey's Anatomy', S2-Episode 16 named "It's the End of the World". This episode had everyone from the past: Mer, George, Izzy, Karev, Derek, Addison,  Christina, Richard, Miranda, Adele and Preston along with Christina Lucci as a guest star. Wow!

Monday, 5/17/2021

5961 steps, 46/99 resting/max HR, 7:08 hrs sleep, 177.2 lbs, 8 floors climbed

bike: 13.37 miles, 1:02:07, 12.9/18.3 avg/max mph, 131 feet elevation gain, 58 avg cadence, 53F, 54% RH, 8 to 12 SSW wind, sunny

I needed to rest my right heel so I headed out for a nice and easy bike on my usual "Out to East Manitou Rd" route. I just didn't feel like pushing so I didn't. My right heel gave me trouble the more I walked on it during the day ... kind of sucks.

Tuesday, 5/18/2021

4474 steps, 45/112 resting/max HR, 178.1 lbs,  10 floors climbed

bike: 13.29 miles, 58:38, 13.6/18.8 avg/max mph, 135 feet elevation gain, 59 avg cadence, 55F, 51% RH, 4 to 9 SSW wind, partly cloudy

I wanted to rest my right heel so I took my bike out on my usual "Out to East Manitou Rd" route. I wore a little less clothing: pants instead of tights, bike gloves instead of heavy running gloves and no Brooks beanie. My head was a bit chilly but I survived.

walk: 1.7 miles, 26:08, 14:54 pace, 43 feet elevation gain, 79/93 avg/max HR, 107 avg cadence, 79F, 30% RH, 2 mph NNW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 131.09 miles

I took a walk after 5 PM to get my steps up since I didn't get any steps done during the day. My splits were: 14:52 and 14:56 over the last 0.7 mile.

Wednesday, 5/19/2021

7677 steps, 46/93 resting/max HR, 7:57 hrs sleep, 177.9 lbs, 11 floors climbed

walk: 2.0 miles, 32:31, 16:17 pace, 62 feet elevation gain, 79/101 avg/max HR, 108 avg cadence, 63F, 55% RH, 2 mph SSW wind, sunny

shoes: black Brooks Adrenaline GTS20, 133.09 miles

I tried to run but felt very sluggish and bloated so I deleted my 100 foot run and walked instead. I threw a couple of 100 foot runs during the walk but still felt the same. My splits were: 15:03 and 16:28.

My right heel didn't hurt when I walked this morning but starting more and more the longer I walked on it during the day. It kind of sucks ...

The latest from Instagram chalk.mom

The LA Lakers secured the 7 seed in the NBA West by beating the Warriors by 3 in the Play-In tournament. Lebron made a deep 3 (10 feet behind the arc) for the winning points and then the Lakers held on. Some Warrior fans would say that Curry was mugged on the last possession (he was).

Thursday, 5/20/2021

2558 steps, 47/109 resting/max HR, 8:51 hrs sleep, 179.0 lbs, 8 floors climbed

bike: 13.42 miles, 58:22, 13.8/21.4 avg/max mph, 125 feet elevation gain, 63 avg cadence, Weather: 78F, 45% RH, 1 to 10 mph SSW wind, mostly sunny.

I slept in a bit and enjoyed being off from Ricoh for today. So I got out a bit later on my bike for my usual "Out to East Manitou Rd" route. It was warm so I wore shorts and a long/short sleeve tech. I was actually a bit warm. Wow! I haven't typed that after a bike ride for a long time! I saw lots more people out: walkers, 3 runners (2 male, 1 female) and bikers.

Friday, 5/21/2021

6920 steps, 47/138 resting/max HR, 7:58 hrs sleep, 180.2 lbs, 16 floors climbed

run: 3.11 miles, 26:57, 8:41 pace, 36 feet elevation gain, 125/139 avg/max HR, 155 avg cadence, 81F, 41% RH, calm, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 136.20 miles

The results of yesterday's haircut with a 9mm guard. Easy-peasy.

I slept in again and then charged my Garmin Venu on my 2nd day of time off from Ricoh. So ... I got out a bit late. My right knee gave a bit of fright before I got out to Greenleaf Rd. It had several spasms before it sorted itself out. It chose to go my "Out to Dewey Ave" route since it was shaded. I thought about going past Dewey Ave to do 5 mile or a 10K but I turned around at Dewey Ave for a nice and easy 5K. My splits were: 8:39, 8:40, 8:33 and 8:17 over the last 0.11 mile.

The Warriors lost in OT to the Grizzlies in their game for the 8th seed in the NBA West. The Warriors fought back from 9 down with 3 to go to force the OT.

Saturday, 5/22/2021

8015 steps, 45/107 resting/max HR, 8:24 hrs sleep, 179.0 lbs, 15 floors climbed

bike: 13.42 miles, 58:22, 13.8/21.4 avg/max HR, 125 feet elevation gain, 63 avg cadence, 79F, 50% RH, 1 to 12 mph SW wind, cloudy

I had no idea what tree this was on the LOSP Trail but its buds were pretty 

I got out a bit later than usual for a bike on my usual "Out to East Manitou Rd" route. I stopped to take a couple pictures on the way back.

walk: 3.0 miles, 51:41, 17:14 pace, 89 feet elevation gain, 78/96 avg/max HR, 100 avg cadence, 76F, 64% RH, 9 to 18 mph WSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 139.20 miles

Colonel O'Rorke's plaque

I got out later to get out steps in ... all the way to Herrema's. I carried a drawstring bag with me so I could carry it back easily. You notice things when you walk slower. I noticed all the activity around the dock on the Genesee River. I also noticed the plaque about Colonel 0'Rorke on his bridge. I read it and learned that he died in the defense of Little Round Top during the Battle of Gettysburg on 7/2/1863.

Sunday, 5/9/2021 to Saturday, 5/15/2021

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, 6.2 miles

I ran 5 times this week for  18.01 miles.

I biked 3 times this week, 35.01 miles.
I took 59,195 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 319 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/8). There were a few days when a mile was all I could walk or limp.

COVID-19: I wear or carry a Buff when I run. I wear a mask 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). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/9/2021

14471steps, 49/133 resting/max HR, 10:53 hrs sleep, 176.2 lbs, 27 floors climbed

bike: 8.36 miles, 43:38, 11.5/18.2 avg/max mph, 30 feet elevation gain, 106/119 avg/max HR, 45F, 875 RH, 4 to 12 NE wind, wind chill 43F, mostly cloudy

Well ... it was Mother's Day and also a cluster**** of a day. Why? Well ... I decided to bike for one. My right heel hurt and I wanted to rest it. So ... I pumped up my rear tire of my bike and set forth on my "Out to East Manitou Rd" route. Well ... it became the "Good ride until the rear tire went flat" route on the way back just before the intersection of Edgemere Drive and Long Pond Rd. 

So ... I called my darling wife, Christine, to come pick me up. Well ... I ASSUMED that she would go down to the basement, retrieve the bike carrier and take the TRAX to come get me. Why? The bike carrier had last been used on the Trax. I ASSUMED ... my mother taught what happens when you assume ... you make an ass out of you and me. Well ... she came in the Cruze. I muttered under my breath and swore a LOT as I tried to reconfigure the bike carrier to fit the Cruze. Well ... eventually I gave up when I figured that carrying the bicycle would scratch up the Cruze as the bike banged back and forth on the bumps in the road. So ... I swore some more, took off the bike carrier, slammed it into the trunk, told her to go home and that I would walk it home. She drove off ... I didn't kiss her ... I just walked off.

run: 4.8 miles, 52:43, 10:58 pace, 79 feet elevation gain, 123/137 avg/max HR, 136 avg cadence, 45F, 87% RH, 4 to 12 NE wind, wind chill 43F, mostly cloudy

So ... I decided that walking was no fun ... so ... I decided to trot while I held onto the bike with my right hand. So ... I did ... 4.8 miles later I got home. I was dressed for biking when I started out so I was definitely overdressed for running. I was sweating and hurting when I got home. My darling wife, Christine, wasn't home. Not that I wanted to see her at the moment anyway ... her ears might have been burning if she could have heard me as I was trotting home. My splits were: 10:05, 9:42, 9:51, 10:44 and 11:10 over the last 0.8 mile.

I gave her the silent treatment when she did come home with as little talking and as little contact as possible. There was a 50/50 chance that she could have picked the correct car. Yes ... it's MY fault for not specifying what car to take ... but common sense isn't so common anymore. I tried to make up for it by doing 4 loads of laundry.

walk: 2.0 miles, 31:30, 15:46 pace, 79 feet elevation gain, 89/11 avg/max HR, 107 avg cadence, 45F, 92% RH, 3 to 12 mph SE wind, wind chill 44F, cloudy

shoes: black Brooks Adrenaline GTS20, 105.76 miles

A budding tree in front of the Holy Cross School at the corner of Latta Rd and Lighthouse Rd

So ... what to do? I had already taken a bike and a run so I decided to take a walk before supper. Boom ... a trifecta! My splits were 15:19 and 15:14 over the last 0.8 mile. My right heel was definitely toast ... what a day!

Monday, 5/10/2021

7618 steps, 46/99 resting/max HR, 8:41 hrs sleep, 175.8 lbs, 9 floors climbed

walk: 1.82 miles, 28:01, 15:22 pace, 43 feet elevation gain, 82/98 avg/max HR, 112 avg cadence, 43F, 96% RH, 4 to 10 mph WSW wind, wind chill 41F, partly cloudy

shoes: black Brooks Adrenaline GTS20, 107.58 miles

It was May 10th ... but ... I needed to wear my Brooks tights and Brooks 1/4 zip long sleeve pullover yet again on my walk. I did think a bit optimistically by wearing a hat and light Brooks running gloves. So ... out for a walk ... I can't run because my right heel hurts ... whatever. My splits were: 15:21 and 15:15 over the last 0.8 mile.

Tuesday, 5/11/2021

6377 steps, 47/142 resting/peak HR, 7:18 hrs sleep, 177.1 lbs, 9 floors climbed

run: 3.11 miles, 26:34, 8:33 pace, 66 feet elevation gain, 126/145 avg/max HR, 159 avg cadence, 42F, 70% RH, 2 to 16 mph WSW wind, sunny

shoes: black Brooks Adrenaline GTS20, 110.69 miles

Another morning in May ... another morning that I wore my winter running gear: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I thought about walking but it didn't hurt to run ... so I ran. I started out slow and cautiously pushed up the pace after each mile clicked off on my Garmin Venu. My splits were: 8:47, 8:38, 8:14 and 7:28 over the last 0.1 mile. So ... a nice negative split.

Wednesday, 5/12/2021

9217 steps, 45/146 resting/peak HR, 7:16 hrs sleep, 178.9 lbs, 13 floors climbed

run: 3.1 miles, 26:20, 8:29 pace, 82 feet elevation gain, 129/149 avg/max HR, 158 avg cadence, 43F, 86% RH, calm, sunny

shoes: black Brooks Adrenaline GTS20, 113.79 miles

Another cold morning ... same winter running gear ... another 5K ... but out in the other direction on my "Out to Stutson St Overlook" route. My right heel didn't bark at me so I slowly pushed the pace after each mile ... another negative split. My splits were: 8:47, 8:36, 8:05 and 7:09 over the last 0.1 mile.

Thursday, 5/13/2021

6243 steps, 47/92 resting/max HR, 8:02 hrs sleep, 178.9 lbs, 16 floors climbed

walk: 2.4 miles, 36:29, 15:13 pace, 82 feet elevation gain, 82/106 avg/max HR, 113 avg cadence, 51F, 55% RH, calm, sunny

shoes: black Brooks Adrenaline GTS20, 116.19 miles

A chilly morning and I was walking to rest my right heel so I wore most of my winter running gear except for a hat and light running gloves. I forgot to turn on the music from my Garmin Venu before I started up my walk so I walked without music. The birds were chirping up a storm! My splits were: 15:39, 14:55 and 14:232 over the last 0.4 mile ... so a negative walking split.

I took my bike over to Roy Bow's house so he could fix my rear tire. He works at L3Harris and I have known him for years. He found a pinhole leak in the rear tube about 5 inches from the valve. Then he changed the tube, put it back in the tire, and put the wheel back on the bike. He did have trouble getting it back on. But ... it did go back on!

Fact: I have never worked for Kodak CGS or ITT or Exelis or Harris or L3Harris (the names have changed over the years as this company was bought by larger and larger companies). I have worked for either contractors (TCN or Burns Personnel) or vendors (Synergy Global Systems or Ricoh) that work with these companies since April 2001. Wow ... I have worked in the same buildings for 20 years (minus the months I was laid off between TCN and Burns Personnel)! I have managed their network printers for twelve years now.

The CDC came out with new masking guidelines this afternoon. Basically ... vaccinated people can go about their business unmasked except in areas that have mask guidelines. Wow!

An interesting picture came up in my Facebook feed. It's a picture from Mind the Duck three years ago.

That day I ran/walked/rested/walked/ran a double marathon in 2018

Christine got this picture as I was nearing the finish line after running 52 laps, 52.764 miles in 11:57:44. It was a long day with running. walking, resting and more running. I sat down for about a hour. Christine brought me some coffee to drink. It seems like a magical elixir. I could walk again. Mike Meydasnasy told me that at lap 50 I had 20 more minutes to get to 52 laps which was a double marathon. I tried running ... it hurt ... but I kept running ... and got 2 more laps in! What a day!

Friday,  5/14/2021

6861 steps, 45/144 resting/max HR, 7:59 hrs sleep, 178.3 lbs, 23 floors climbed

bike: 13.31 miles, 58;12, 14.0/19.5 avg/max mph, 135 feet elevation gain, 63 avg cadence, 52F, 57% RH,  1 to 8 mph SW wind, sunny

I squeezed the rear tire of my bike when I came downstairs at 5:42 AM ... it was still round! So ... I dressed in my Brooks tights, bike shorts, long sleeve tech, Brooks jacket, Brooks beanie and heavy running for an early morning bike. I set forth on my "Out to East Manitou Rd" route. It was a nice ride ... a bit chilly but sunny! 

run: 3.5 miles, 29:50, 8:31, 89 feet elevation gain, 133/147 avg/max HR, 157 avg cadence, 62F, 30% RH, 4 to 13 mph NNW wind, sunny

shoes: black Brooks Adrenaline GTS20, 119.69 miles

I got out for a run during lunch for my "Out by the pier" route. It was a warmer (plus I was running versus biking) so I wore just shorts and a short sleeve tech. Nice!!! My splits were: 8:33, 8:35, 8:24 and 8:34 over the last 0.5 mile.

Saturday, 5/15/2021

8408 steps, 44/133 resting/max HR, 6:56 hrs sleep, 177.2 lbs, 16 floors climbed

bike: 13.34 miles, 56:09, 141 feet elevation gain, 62 avg cadence, 50F, 40% RH, 1 to 8 mh WSW wind, sunny

I got for a nice bike on my "Out to East Manitou Rd" route. I could have gotten away with just shorts/bike shorts on the bottom but wore Brooks tights/bike shorts. I also wore a long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. I saw a blue heron named "Hank" (according to Eric Eagan) on Cranberry Pond. He gave me the side eye as I sped by about 20 feet away. I also saw the Bagel Bunch runners on Island Cottage on the way back. I saw 10 runners in all (2 groups of 4, maybe Roger Howe and definitely Bob Dyjak).

run: 3.5 miles, 35:03, 9:09 pace, 82 feet elevation gain, 123/135 avg/max HR, 149 avg cadence, 61F, 51% RH, 4 to 8 NNE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 123.19 miles

I needed just one more mile to get over 100K for each city for the Individual Run-Bike of my 7 Races 7 Cites virtual race that I have been entering my walks/runs/bikes for the past 119 days. So ... I got out on my "Out by the pier" route. It was warmer so I wore shorts and a short sleeve tech. I took it nice and easy since my right heel was a bit wonky. My splits were: 9:08, 8:53, 9:19 and 8:40 over the last 0.5 mile.

I always wait until I earn the shirt and medal before I wear it ... even if it was mailed out months ago. It's my newest favorite shirt!!!

Sunday, 5/2/2021 to Saturday, 5/8/2021 - Medved Madness Trail Race

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, 8.01 miles

I ran 3 times this week for 21.43 miles.

I didn't bike this week.
I took 42.719 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 312 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/1). There were a few days when a mile was all I could walk or limp.

COVID-19: Well ... 14 months without an in-person race. My first one post-COVID-19 was the Medved Madness on 5/2. I almost exclusively 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). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/2/2021

25906 steps, 44/132 resting/max HR, 8:42 hrs sleep, 176.0 lbs, 142 floors climbed

run: 13.73 miles, 3:10:09, 13:51 pace, 1365 feet elevation gain, 114/137 avg/max HR, 126 avg cadence, 60F,  80% RH, mild winds, cloudy

shoes: blue Salomon SpeedCross 4 trail shoes, 152.07 miles

A picture from the Medved Madness socially distant start

The time to wear the tech shirt is after you earned it

The blister on my right heel that I found on Monday morning ... Ouch!

Well ... today's running (mis)adventure was the Medved Madness Trail Race. I started to get my gear together around 9:35 AM ... a bit late. I filled my Orange Mud hydration vest with water, stashed 4 old Gus or HammerGels, took my wallet, 2 towels, socks and a complete change of clothes. The forecast was for rain in the afternoon but it about 60F so I wore shorts and an old Medved Madness tech shirt. I put my new heel cushions in my Salomon SpeedCross 4 trail shoes. I got down to the race start in Mendon Ponds Park around 10:35 AM in plenty of time for my start in wave 5 at 11:04 AM. I saw some old running friends: Prem, Andy, Steve and Wilt. The start was masks required, socially distant with 6 feet between all runners and a wave of maybe 10 runners heading out every minute.

And ... I was off! I settled into a nice and easy trail pace. I went through a few mud pits and felt the heel of my shoes almost come out and thought to myself "I really should stop and tighten up my shoes". Well ... my left shoe came off and my right shoe almost did in the very next mud pit! So ... I had to put them back on while some runners chuckled as I put them back on. My hands were muddy when I got done for sure! Well ... onward! I was around mile 3 or 4 when my right heel started hurting. I thought to myself "I will drop when I get done with loop 1". So I started to run when I could and walk the hills and rooty sections. It hurt less to run than it did to walk. I asked another runner about when will this loop be over and was told that this was a single loop race. I complained of my right heel pain to a few of the road crossing guards but never decided to wait for a car to take me back to the start/finish. I just decided to suck it up and get the race done. So ... I ambled onward ... running the flats and downs ... walking the hills. The course did take me into some sections of Mendon Ponds Park that I had never run before. Yes ... the course did lead me into the water just before the finish ... the tradition was observed!

I achieved my race goal ... I survived. I had NO training on trail or over 5 miles so I was severely undertrained. The race results were up the next morning, link here. I was 120th out of 141, 4th out of 6 in my M 60-69 age group. My splits were: 10:47, 11:08, 12:34, 14:11, 13:49, 17:01, 11:15, 11:47, 14:30, 17:37, 14:15, 15:22, 14:28 and 12:07 over the last 0.73 mile. The Medved Madness Race - Short Course held at 8 AM had 102 finishers, link here.

I was pretty beat when I got done. Everything hurt but especially my right heel. The rain held off until after I got done. I got home and limped inside. My darling wife, Christine, was cooking ribs. Somehow she had sensed that I needed ribs after a long trail race. Mmm ... rib goodness!

Update: I found out the next morning that I had a dime sized blister on the back of right hell. Ouch!!!

Monday, 5/3/2021

6968 steps, 47/92 resting/max HR, 6:18 hrs sleep, 175.0 lbs, 6 floors climbed

walk: 1.61 miles, 23:51, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy

shoes: black Brooks Adrenaline GTS20, 85.86 miles

I found that I had a blister on my right heel. I washed it off and my darling wife, Christine, put a big bandage on it. My body definitely needed some rest so I waiting until evening for any exercise. My thighs hurt but I got out for a walk on my "Out to Lake Ave" route. My splits were: 14:56 and 14:42 over the last 0.61 mile.

Tuesday, 5/4/2021

4912 steps, 41/105 resting/max HR, 7:14 hrs sleep, 177.2 lbs, 10 floors climbed

walk: 1.6 miles, 23:53, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy 

shoes: black Brooks Adrenaline GTS20, 87.46 miles

My thighs still hurt when I headed down the stairs at 6:20 AM so it was another walk on my "Out to Ling Rd" route. They loosened up but tighten up when I sit for any length of time. My splits were: 14:55, 14:49 over the last 0.6 mile.

Wednesday, 5/5/2021

5907 steps, 46/97 avg.max HR, 7:43 hrs sleep, 177.2 lbs, 7 floors climbed

walk: 1.8 miles, 27:04, 15:00 pace, 36 feet elevation gain, 83/106 avg/max HR, 113 avg cadence, 49F, 97% RH, 6 to 21 W wind, wind chill 46F, cloudy

shoes: black Brooks Adrenaline GTS20, 89.26 miles

My thighs still hurt so I took a walk on my "Out to Ling Rd" route. I threw in a couple of 100 yard runs but my thighs quickly convinced me to walk. My splits were: 14:20 and 14:49 over the last 0.8 mile. It still hurt to go down stairs too. Joy.

Thursday, 5/6/2021

8482 steps, 44/115 resting/max HR, 6:47 hrs sleep, 8 floors climbed

walk: 2.0 miles, 30:27, 15:14 pace, 30 feet, 83/118 avg/max HR, 115 avg cadence, 42F, 92% RH, 3 mph NW wind, wind chill 41F, sunny

shoes: black Brooks Adrenaline GTS20, 91.26 miles

Brooks from head to toe. The Brooks Adrenaline GTS20, Brooks Run Merry long sleeve tech and Brooks light running gloves that Christine got me for Christmas 2020. Also the Brooks tights that I bought.

And my ten year old (at least) Brooks beanie!

My thighs were a bit tight and my right heel hurt a bit so I took a walk on my "Out to Ling Rd" route. I did kick in a slow run on LOSP Trail. It felt OK so ... progress! My splits were: 16:55 and 14:02.

Friday, 5/7/2021

6440 steps, 44/148 resting/max HR, 7:38 hrs sleep, 177.1 lbs, 13 floors climbed

run: 3.1 miles, 26:16, 8:28 pace, 49 feet elevation gain, 129/149 avg/max HR, 158 avg cadence, 43F, 92% RH, 5 to 11 mph W wind, wind chill 39F, cloudy with a light mist

shoes: black Brooks Adrenaline GTS20, 94.36 miles

I didn't feel much pain in my thighs when I went down stairs ... a good sign! I got dressed in shorts, Brooks 1/4 zip long sleeve pullover and light running gloves. I put my Garmin Venu in run mode and set up an easy running pace. I felt good so I kept running on my "Out to Dewey Ave" route. I eased up my pace and soon I was running at a good clip. My splits were: 8:37, 8:24, 8:08 and 7:36 over the last 0.1 mile.

Saturday, 5/8/2021

10009 steps, 47/145 resting/max HR, 9:21 hrs sleep, 177.3 lbs, 26 floors climbed

run: 4.6 miles, 39:21, 8;33 pace, 128 feet elevation gain, 133/148 avg/max HR, 156 avg cadence, 44F, 95% RH, 1 to 8 mph W wind, cloudy

shoes: black Brooks Adrenaline GTS20, 98.96 miles

I got out for a longer Saturday run on  my "Out by the pier and around" route. 8:24, 8:16, 8:35, 8:23 and 8:03 over the last 0.6 mile.

I headed out to see my daughter, Karen, in Palmyra shortly after noon. I put together a desk chair and did a load of laundry (16 shirts - wash only, hanger dry). We were both COVID-19 vaccinated so no masks were necessary.