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!