Sunday, 8/29/2021 to Saturday, 9/4/2021 - Run Our River 5K - August

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 1 times this week, 1.2 miles.

I ran 2 times this week, 4.29 miles.

I biked 5 times this week, 61.29 miles.
I took 28,845 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 have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 431 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/28). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. 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 then got the vaccine).

Sunday, 8/29/2021 

4690 steps, 52/146 avg/max HR, 8:16 hrs sleep, 182.3 lbs, 10 floors climbed

run: 1.11 miles, 10:11, 9:13 pace, 13 feet elevation gain, 135/149 resting/max HR, 157/167 avg/max cadence, 81F, 74% RH, feels like 87F, 1 to 14 mph S wind, partly cloudy

shoe: Kuru Atom 20.01 miles

I puttered around today but I did get out around 10 AM. It was already hot and humid so ... I ran. Yes ... I ran instead of walked. Why? Either I was stupid or I just wanted to get it done and over with. I just set up a slow pace and fought through the discomfort and yes ... a bit of pain through a ... bit over a mile. I was sweaty and in pain when I got done. But I had done it. The first ... and probably unwise ... run since 6/21.

Monday, 8/30/2021

5101 steps, 49/105 resting/max HR, 7:52 hrs sleep, 184.0 lbs, 8 floors climbed

walk: 1.2 miles, 20:52, 18:12 pace, 25 feet elevation gain, 79/93 avg/max HR, 101/116 avg/max cadence, 71F, 100% RH, 2 to 15 mph SW wind, mostly cloudy 

shoe: Kuru Atom 21.21 miles

I got for a walk since it was a bit too wet out for a bike. I knew I would be walking more during the day ... and I knew it would hurt ... and it did.

Tuesday, 8/31/2021

10901 steps, 46/153 resting/max HR, 8:55 hrs sleep, 184.5 lbs, 10 floors climbed

bike: 9.53 miles, 46:58, 12.2/29.7 avg/max mph, 87 feet elevation gain, 104/137 avg/max HR, 26 avg respiration, 56/87 avg/max cadence, 68F, 85% RH, 3 to 6 mph SSW wind, mostly cloudy

I got out before sunrise for a bike on my "Out on the pier and around" route. I got a picture of sailboat heading out before sunrise and several picture of sunrise. There were about 5 people taking pictures of the sunrise.

run: 3.18 miles, 28:37, 9:00 pace, 10 feet elevation gain, 143/162 avg/max HR, 153/163 avg/max cadence, 72F, 64% RH, 6 mph W wind, partly cloudy

shoe: Kuru Atom 24.39 miles

Today was another Run Our River 5K ... and I didn't want to miss another one. There has been 4 so far and I have only ran 2. My right heel be damned! My darling wife, Christine, told me to walk. I said I would ... but we both knew that I wouldn't ... lol! I got down to the race venue about 30 minutes before the race. I stretched my right heel as best as I could. The Run Our River 5K has a relaxed vibe. I don't know too many runners in this race so I just say "Hi" to Prem Kumar and Roger Howe. I did see Steve Levitsky and Wendy Abbott.

The race started ... and I started out slow and gingerly. My right heel hurt but it didn't get worse so I gradually increased my pace. I knew I was probably out of shape but I just kept running. I only stopped to walk for about 100 feet when I passed under Ford St with about 1/2 mile to go. The last 1/2 mile seemed to take forever but I got it done. I didn't stick along long. I slowed walked the 1/2 mile back to the Trax and headed home.

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

I walked 14 times in August for 16.8 miles, 1.2 miles/walk and 93 walks so far in 2021 for 135.58 miles, 1.46 miles/walk.

I ran twice in August for 4.29 miles, 2.15 miles/run and 99 runs so far in 2021 for 322.56 miles, 3.26 miles/run.

I biked 20 times in August for 225.64 miles, 11.28 miles/bike and 70 bikes so far in 2021 for 819.49 miles, 11.71 miles/bike.

I ran 1 race in August and 6 so far in 2021

 8/31 Run Our River 5K 3.18 miles, 28:37, 9:00 pace, 54th out of 93, 3rd out of 6 in my M 60-69 age group.

I took 122,885 steps in August and 1,413,540 steps so far in 2021.

Well ... maybe I'm on the mend ... or maybe I'm deluded ... it's all an illusion. Who knows?

Wednesday, 9/1/2021

2100 steps, 47/108 resting/max HR, 8:28 hrs sleep, 185.1 lbs, 3 floors climbed

bike: 13.34 miles, 1:01:54, 12.9/21.1 avg/max mph, 52 feet elevation gain, 98/109 avg/max HR, 26 avg respiration, 59/80 avg/max cadence, 69F, 70% RH, 9 to 25 mph NE wind, cloudy

It was a gray and windy morning ride on my usual "Out to East Manitou Rd" route. There were 1 foot waves on Lake Ontario. I saw what I thought was a blue heron statue on top of an outboard motor on the way out. Then ... on the way back I saw that the blue heron statue's neck had moved and had feathers that were ruffling in the wind. So ... I guess it was a real blue heron. But ... how was it clutching to the smooth top of an outboard motor?

I didn't have too many effects of yesterday's 5K race. I didn't walk all that much either though. My thighs were a bit tight.

Thursday, 9/2/2021

487 steps, 49/114 resting/max HR, 6:52 hrs sleep, 186.6 lbs, 5 floors climbed

bike: 13.3 miles, 1:05:27, 12.2/16.9 avg/max mph, 52 feet elevation gain, 101/111 avg/max HR, 24 avg respiration, 57 avg cadence, 63F, 63% RH, 4 to 26 mph NE wind, sunny (once the sun came up)

I got out on my usual "Out to East Manitou Rd" route. It was a bit breezy so I put on my Brooks jacket. I expected that it would be cooler up on the lake but it was warmer (since Lake Ontario is still warm). There were 1 foot waves on Lake Ontario. I saw lots of stuff. I saw 3 blue herons and 2 white birds in a tree that look like them (???). I saw 2 swans on Buck Pond. I saw 5 swans in the little pond at the west end of the LOSP Trail. They were all feeding with their beaks down and their tails sticking in the air. It was quite funny looking!

Friday, 9/3/2021

4285 steps, 47/125 resting/max HR, 8:11 hrs sleep, 183.3 lbs, 3 floors climbed

bike: 9.52 miles, 48:32, 11.8/27.5 avg/max mph, 115 feet elevation gain, 108/133 avg/max HR, 26 avg respiration, 55/86 avg/max cadence, 61F, 75% RH, 5 to 7 mph NW wind, partly cloudy

It was grey and a bit windy. I think I overdressed a bit with my Brooks jacket. I headed out on my "Out on the pier and around" route. There were 1 foot waves on Lake Ontario that sent a bit of water over the pier. There weren't too many people out.

Saturday, 9/4/2021

1281 steps, 47/118 resting/max HR, 8:06 hrs sleep, 183.7 lbs, 6 floors climbed

bike: 15.58 miles, 1:16:03, 12.3/21.9 avg/max mph, 125 feet elevation gain, 102/120 avg/max HR, 25 avg respiration, 57/82 avg/max cadence, 60F, 70% RH, 3 to 9 mph NNW wind, sunny

I got out for my slightly longer "Out on East Manitou Rd and around" route. I saw lots of the Bagel Bunch runners on the LOSP Trail and Janes Rd. I looked later on their Facebook page and saw that it was their route (Latta - Janes - LOSP Trail and back for 9 miles). I think lots of them were on their long runs before the Rochester Half in 3 weeks. I will be rooting them on  ... I am going to stick to the 5K or just maybe the 10K distance. My right heel felt better ... but then I didn't even get in 500 steps during the day since I stayed inside all day. My longest walk was to the garbage dumpster.

Christine bought a 80 inch C by GE smart light from Amazon last week. I had already married it up with Alexa but hadn't done anything else. Well ... it took me 10 minutes to peel the tape and stick it underneath the kitchen cupboards around the kitchen sink. Voila! I can say "Alexa, turn on the kitchen light" and it turns on! 

You can also change the color and brightness with your voice. I haven't made a routine yet ... there is always tomorrow.

My darling wife, Christine, and I watched Hallmark's "Journey of the Heart" ... or we got sucked in, lol! A predictable plot about a woman photographer who falls in love with her guide as she searches for her aunt's hidden valley of bald eagles. She promises to not release the geo-tag of the pictures but her editor does ... sparks fly for a bit until her aunt agrees. A recycled plot from Hallmark's movie entitled "Chasing Waterfalls".

Sunday, 8/22/2021 to Saturday, 8/28/2021 - Charley Sabatine, RIP

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, 2.2 miles.

I didn't run this week.

I biked 7 times this week, 83.80 miles.
I took 20,712 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 have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 424 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/21). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. 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 then got the vaccine). I know the drill.

Sunday, 8/22/2021 

2139 steps, 46/121 resting/max HR, 9:49 hrs sleep, 5 floors climbed

bike: 18.17 miles, 1:23:17, 13.1/27.9 avg/max mph, 92 elevation gain, 57/80 avg/max cadence, 77F, 86% RH, 4 to 8 mph WNW wind, mostly cloudy

I got out for a long (for me) and new "Out on the pier and to East Manitou Rd" route. I stopped at East Manitou Rd to have my last nutrition bar. I guess it's time to head to BJs (with a coupon hopefully) for another box!

I read on Facebook that several races happened yesterday on Saturday, 8/21: Roots n Road (60 finishers in the 5 mile and 49 finishers in the 3 mile, the Rochester Triathlon (no results on www.runsignup.com)and the Twisted Branch 100K (108 finishers and 65 did not finish, link here).

Christine and I were saddened to hear of Charlie Sabatine's passing. Charlie was 88 and a math teacher in a former life ... besides a runner who ran Boston back in the days before I began running. I have lots of memories of Charlie. I would see him at lots of races.  He held his own race called Charlie's Old Goat Race out at Gxxx in Victor that was almost always on the 12 race GRTC Runner of the Year calendar. It was a trail race of varying distance between 5 and 7 miles. I remember slipping and falling on a plank one year (I have a picture of the wound somewhere). He would always say "Hi" as I passed or met him. I remember seeing him when I ran the Blue and Green trails at Mendon Ponds Park. I remember that he always wore gray mittens when he ran the Freezeroo races in the winter. I remember him passing me during Sehgahunda 2010 when I was walking due to a broken rib (don't wear sunglasses when you run Sehgahunda). 

2013-07-20 0 SPF Trail Half Marathon

2018-01-01 Freezeroo #2 (taken by Christina Darlak Ruhland)

2018-01-27 Freezeroo #4 (taken by Christina Darlak Ruhland)

2011-09-03 Summerfest 12K

2011-02-06 Rochester Root Snowshoe Run

2013-01-01 Freezeroo #2

2013-06-06 McMullen Mile

I saw a GRTC writeup of when they inducted him into their Hall of Fame in 2006: he ran over 160 marathons (he didn't keep count), ran a marathon in every state, ran 10 Boston Marathons, ran the Leadville 100 twice, he also hiked and was both a 46er and Winter 46er in the Adirondacks along with a lot the 13K and 14K mountains in Colorado, he climbed Mt McKinley. I'm sorry that I didn't go to the GRTC picnic on 8/15 because he and his wife went ... sniff ... words fail me.

Monday, 8/23/2021

2906 steps, 46/136 resting/max HR, 8:17 hrs sleep, 181.6 lbs, 4 floors climbed

bike: 8.49 miles, 43:18, 13.2/30.5 avg/max mph, 86 feet elevation gain, 56/87 avg/max cadence, 73F, 100% RH, 1 to 9 mph W wind, hazy

My cellphone camera looks a bit fogged up!

I woke up at 4:01 AM and couldn't get back to sleep because I had looked at the clock with only 90 minutes left until my alarm was going to go off at 5:35 AM. What to do? So ... I just read my email and caught up on Facebook. My alarm went off ... I got up, got dressed and got out on my bike. I opened the door and wham! A wall of humidity hit me. It was 73F with 100% RH. I got out on my shorter "Out on the pier and around" route. Nice!

Tuesday, 8/24/2021

2025 steps, 47/124 resting/max HR, 7:24 hrs sleep, 183.2 lbs, 2 floors climbed

bike: 13.28 miles, 56:37, 14.1/18.5 avg/max mph, 49 feet elevation, 111/127 avg/max HR, 28 avg respiration, 58/75 avg/max cadence, 71F, 93% RH, 1 to 7 mph WSW wind, sunny

I got out for a nice ride on my "Out to East Manitou Rd" route. It was just a smidge less humid than yesterday. It's so peaceful riding in the morning. You tend to see the same people either walking, running or biking.

Sad news ... Charlie Watts, the drummer for the Rolling Stones, died at age 80, CNN link here. 

Tweeted by Mick Jagger

Tweeted by Keith Richar

I went to see the Rolling Stones with my brother, Don, on 11/27/1981. Here is a YouTube link (audio only) to the entire 2:15:00 concert and a linkto a 17:17 video clip!!!

Wednesday, 8/25/2021

5058 steps, 47/121 resting/max HR, 7:28 hrs sleep, 182.9 lbs, 5 floors climbed

bike: 13.81 miles, 1:05:30, 12.7/30.5 avg/max mph, 117 feet elevation gain, 108/138 avg/max HR, 18 avg respiration, 56/90 avg/max cadence, 74F, 84% RH, 1 to 11 mph WSW wind, partly cloudy

I got on my slightly longer "Out on the pier and Janes" route. It was just as peaceful as always. 

I was a bit frustrated with my electronics. My Garmin Varia rearview radar wouldn't sync with my Garmin Edge 530. I had to go "old school" and use my hearing and rear view mirror. I guess I am spoiled after using it for less than 1 week! My Garmin Edge 530 was working but its screen went dark because I had engaged the Low Battery dimmer yesterday when it only had 10% charge. I charged it but thought it would disengage that feature when it was fully charged. My Livall helmet wouldn't sync with my Samsung A51 cell so I couldn't use its turn signals plus it was stuck on Flow mode even when it was daylight (which might not be a bad thing).

Thursday, 8/26/2021

1650 steps, 51/141 resting/max HR, 10:23 hrs sleep, 183.2 lbs, 3 floors climbed

bike: 11.41 miles, 50:15, 13.6/22.4 avg/max mph, 74 feet elevation gain, 121/144 avg/max HR, 17 avg respiration, 59/84 avg/max cadence, 81F, 82% RH, 3 to 13 N wind, mostly sunny

All my electronics were happy with each other so I got out on my "Out to Long Pond Rd and around" route. I was vacation from Ricoh today so I got out after it was warm. Yes ... it was warm, muggy and sunny! I sweat even though I was riding and creating a breeze for myself.

They're back at BJs!!

Christine cooked up a package of brats for supper. I went out to Bill Gray's to get a 2 regular chocolate shakes (2 for 1 between 2:30 and 4:30 PM) and a basket of french fries. Mmm!

Friday, 8/27/2021

5027 steps, 54/117 avg/max HR, 8:05 hrs sleep, 183.6 lbs, 6 floors climbed

I was off from Ricoh for another day so I decided to go a mini WBW. The weather was 73F, 76% RH, 10  to 26 mph NE wind, mostly sunny more or less. I thought about a slow run but my right heel convinced me that walking was the safe bet. I kept the bike short. I rode my bike around a bit in the Ontario Beach Park to check out a concert that was going on at 10 AM. There was a small band playing to crowd of over a hundred older folks. 

walk: 1.1 miles, 18:24, 16:45 pace, 23 feet elevation gain, 90/96 avg/max HR, 107/115 avg/max cadence, 73F, 76% RH, 10  to 26 mph NE wind, mostly sunny

shoe: Kuru Atom 17.80 miles

bike: 5.06 miles, 28:48, 10.5/22.7 avg/max mph, 51 feet elevation gain, 106/122 avg/max HR, 25 avg respiration, 57/86 avg/max cadence

walk: 1.1 miles, 19:52, 18:05 pace, 3 feet elevation gain, 95/115 avg/max HR, 101/117 avg/max cadence

shoe: Kuru Atom 18.90 miles

A couple pics of hibiscus that were growing on the way to the hole in the LOSP Trail fence

My right heel hurt the rest of the day. Just a joy ... @#$% not!!! 

Saturday, 8/28/2021

1907 steps, 53/132 avg/max HR, 8:59 hrs sleep, 185 lbs, 7 floors climbed

bike: 15.58 miles, 1:10:32, 13.3/21.5 avg/max mph, 85 feet elevation gain, 114/137 avg/max HR, 28 avg respiration, 59/81 avg/max cadence, 75F, 75% RH, 6 mph NNE wind, mostly sunny

I got out a bit later than usual for on my slightly longer "Out to East Manitou Rd and around" route. I found out that my Garmin Varia rearview radar worked for bicyclists when it chirped as a faster bicyclist came up behind me on East Manitou Rd. I got a bit tired near the end of the ride but didn't bonk.

Sunday, 8/15/2021 to Saturday, 8/21/2021

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, 3.4 miles.

I didn't run this week.

I biked 3 times this week, 40.66 miles.
I took 23.545 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 have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 417 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/14). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. 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 then got the vaccine). I know the drill.

Sunday, 8/15/2021

1557 steps, 51/136 avg/max HR, 9:02 hrs sleep, 178.0 lbs, 3 floors climbed

bike: 11.54 miles, 52:29, 13.2/23.0 avg/max mph, 52 feet elevation gain, 55/84 avg/max cadence, 69F, 62% RH, 13 to 20 ENE wind, mostly sunny

I got out for a shorter than usual bike on my almost never used "Out to Long Pond Rd and around" route. I don't like it because it goes on Long Pond Rd from Janes Rd all the way to its end on Edgemere Drive. It had too much traffic at 2 PM for my taste. I guess all roads have less traffic in the early morning hours.

Later in the day I realized that I had signed up for the Geneva Half Marathon last year and it had been deferred until this weekend. Well ... it had been today and I didn't even try to defer it until next week. I seriously doubt that I will ever run a half marathon race again. Right now I would be happy with 5K at 10:00 pace. Anyway ... the Geneva Half Marathon had 201 finishers, results here. I did notice that there were 3 finishers in my M 60-64 age group.

Monday, 8/16/2021

5654 steps, 52/122 avg/max HR, 7 floors climbed

walk: 1.2 miles, 17:24, 14:32, 31 feet elevation gain, 99/129 avg/max HR, 116/156 avg/max cadence, 73F, 81% RH, 6 to 23 ENE wind, cloudy

shoe: Kuru Atom 14.50 miles

I got out in the afternoon since I was busy all day. I pushed my pace up to a slow and slightly painful run for about 1/2 of the 1.2 miles. It felt like all the cushioning in my feet isn't there anymore ... kind of depressing ... :-( 

Tuesday, 8/17/2021

5908 steps, 53/96 resting/max HR, 8:46 hrs sleep, 180.5 lbs, 11 floors climbed

walk: 1.1 miles, 19:46, 18:01 pace, 4 feet elevation gain, 82/110 avg/max HR, 104/156 avg/max cadence, 70F, 100% RH, calm, cloud

shoe: Kuru Atom 15.60 miles

It had rained overnight so I thought it wouldn't be a good idea for a bike. My right heel bothered me a bit but I got a walk done.

Well ... this story, Hero bystander saves alligator trainer from attack in dramatic rescue, certainly made the news. A children's birthday party at Scales and Tails in West Valley City, Utah took a dramatic turn when the alligator, Darth Gator, chomped onto the hand of the trainer, Lindsay Bull, and puller her into a tank of water. A man in the crowd, Donnie Wiseman, jumped into the tank onto the alligator's back and tried to wrestle the woman's hand out of the alligator's mouth ... while his wife continued to film it! Luckily, the alligator loosened his grip and both got out safely. The trainer will regain full use of her hand. Whew!!!

Wednesday, 8/18/2021

1394 steps, 52/118 resting/max HR, 7:02 hrs sleep, 181.9 lbs, 6 floors climbed

bike: 13.61 miles, 1:02:59, 13.0/29.6 avg/max mph, 115 feet elevation gain, 55/87 avg/max cadence, 73F, 95% RH, 3 to 9 mph SSW wind, light sprinkle

I got out for a nice bike on a slightly longer "Out on the pier and Janes" route. There was a really light sprinkle of rain.

Thursday, 8/19/2021

4656 steps, 52/94 resting/max HR, 4:51 hrs sleep, 182.4 lbs, 8 floors climbed

walk: 1.1 miles, 20:41 18:52 pace, 20 feet elevation gain, 87/95 avg/max HR, 101/109 avg/max cadence, 72F, 100% RH, 3 to 22 mph NNE wind, cloudy

shoe: Kuru Atom 16.70 miles

It had rained a lot overnight and I wanted to do another bike but there was still a real light sprinkle ... so I walked. My right heel hurt a bit so I did the best I could. Whatever ... I got it done.

Friday, 8/20/2021

1504 steps, 48/117 resting/max HR, 7:46 hrs sleep, 183.1 lbs, 3 floors climbed

bike: 13.51 miles, 1:01:27, 13.2/21.3 avg/max HR, 51 feet elevation gain, 55/80 avg/max cadence, 71F, 100% RH, 3 to 9 mph SW wind, partly cloudy

I got out a bit earlier than usual to try out my new Garmin Varia RVR515 Rearview Radar that I installed on the back of my bicycle. It looks like a champ ... it beeped and flashed red when a car was coming and gave me a visual indication of how close the car was and how many were coming. When the coast was clear it flashed great. It even told me of traffic on the LOSP when I rode on the LOSP Trail. My ride on the bike was fine as usual. Did I mention that I like riding with the 3 ponds (Buck, Long and Cranberry) and Lake Ontario on the other?

Saturday, 8/21/2021

2872 steps, 47/116 resting/max HR, 6:54 hrs sleep, 181.6 lbs, 7 floors climbed

My darling wife, Christine, had "COVID stay at home" fever and had to get out. So we went to the Garden Factory to get some plant fences (our roses had been knocked down by the roofers that did our townhouse roof) and then Buffalo Wild Wings for lunch. We had their chicken sandwich and split a pitcher of beer. It was VERY filling. Then Christine dragged me to Aldi's for some grocery shopping. She likes shopping there because she says their prices are cheaper than Wegmans. I like Wegmans for their convenience.

Anyway ... I was VERY full from lunch so my streak had to wait and wait ... and wait some more until I got manage to waddle (just kidding ... I think) over to my bike.

bike: 11.47 miles, 52:46, 13.0/20.4 avg/max mph, 71 feet elevation gain, 52/77 avg/max cadence, 76F, 93% RH, 1 to 10 ESE wind, mostly cloudy

I managed to do my "Out to Long Pond Rd and around" route. The traffic on Long Pond Rd was a bit more manageable with my new RTL315 rearview radar. Ahh ... electronics

Sunday, 8/8/2021 to Saturday, 8/14/2021

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, 4.4 miles.

I didn't run this week.

I biked 4 times this week, 50.66 miles.
I took 29,484 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 have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 410 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/7). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. 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. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there). No, I don't believe in the Big Lie or any of the Republican nonsense about anything (believe me, I could use stronger words).

Sunday, 8/8/2021

798 steps, 47/126 resting/max HR, 8:24 hrs sleep, 3 floors climbed

bike: 15.54 miles, 1:08:09, 13.7/22.9 avg/max mph, 101 feet elevation gain, 57/82 avg/max cadence, 74F, 67% RH, 2 to 8 mph W wind, sunny

I got out for a bike on my slightly longer "Out to East Manitou Rd and around" route. I saw a solitary blue heron on Buck Pond. I passed within 20 feet of it and knew that it would fly off if I braked to a stop (I tried that twice last month) so I rode onward. I saw at 15 bicycle riders coming toward me at 9:13 AM as I headed up LOSP Trail to Greenleaf Rd.

We watched a lot of US gold medal Summer Olympics coverage on Sunday afternoon. The Summer Olympics were already over by Sunday morning at 9 AM and I already knew the scores on all the games (Women's beach volleyball, Women's basketball, Women's soccer for the bronze, Men's basketball and Women's Water Polo) but it was still enjoyable. But ... I watched a LOT of Summer Olympics and I'm kind of glad it's over.

Then ... we lucked into a TCM run of Ester Williams movies (her 100th birthday was today). We saw half of 1949's Take Me Out to the Ball Game (with Frank Sinatra, Gene Kelly and Betsy Garrett), then 1952's Million Dollar Mermaid (with Victor Mature, Walter Pidgeon and David Brian) and  and the hilarious 1945 Thrill of a Romance (with Van Johnson and opera singer Lauritz Melchoir). We set up a DVR of 1946's Easy to Wed (with Van Johnson and Lucille Ball) and went to bed.

Monday, 8/9/2021

6233 steps, 47/108 resting/max HR, 6:53 hrs sleep, 181.6 lbs, 7 floors climbed

walk: 1.65 miles, 25:23, 15:24 pace, 15 feet elevation gain, 88/127 avg/max HR, 112/155 avg/max cadence, 75F, 84% RH, 1 to 7 mph SW wind, mostly cloudy

shoe: Kuru Atom 10.55 miles

I got out for a walk on my "Out to Ling Rd" route. I stretched before and after. I felt a bit better so I threw in a 0.2 mile of an easy run. But ... my right heel hurt like hell by the time I got home around 1 PM. My 2 Solemender that I bought last week for my right heel came in the mail today. I unboxed it and put the 2 rollers in the freezer right away. I rolled my right heel after one of them had gotten cold enough ... it did help. Stretching helped too.

Tuesday, 8/10/2021

2863 steps, 44/116 resting/max HR, 7:46 hrs sleep, 180.2 lbs, 3 floors climbed

bike: 13.31 miles, 1:02:05, 12.9/18.0 avg/max mph, 50 feet elevation gain, 53/70 avg/max cadence, 77F, 77% RH, 1 to 7 mph W wind, mostly cloudy

10X on my cell helped bring this blue heron a lot closer

My lovely wife, Christine, says this is a hibiscus

I woke up a lot during the night plus I had set my alarm for 5:35 AM instead of 5:50 AM so I was a bit tired when I woke up. But ... a streak doesn't continue on its own ... so I got up, got dressed and got it done. I considered cutting my ride a bit short but did my usual "Out to East Manitou Rd" route. I was glad I did. 

My new Livall bike helmet

Today was my trial run with my Livall bike helmet that I bought off of Indiegogo on May 13th. It took a long time to get to me, Easy Post link here. It was shipped via boat on 6/28 and didn't get into USPS's tracking system until 7/30. I received it on 8/7. It's a smart helmet that has lights, turn signals controlled on the handlebars, an intercom with other Livall helmets (that I will never use) and can even play music off my cellphone (haven't tried it yet). I have it hooked up to the Garmin HR strap. I think it will come in handy for early morning rides.

It's amazing the things you see when you look around. I saw that the town of Greece had built a sidewalk in that tiny playground at the end of Long Pond Rd. I had wondered what they had been doing all spring and most of the summer. I saw a line of seagulls on top on one house on Edgemere Drive. I looked around for Hitch, Tippi, Rod and Jessica from The Birds but all was quiet ... for now. I stopped to take a picture of a hibiscus and a blue heron on Long Pond. I tried for a closer picture of another blue heron on Buck Pond but it was camera shy.

Wednesday, 8/11/2021

3935 steps, 46/123 resting/max HR, 181.7 lbs, 8 floors climbed

walk: 1.65 miles, 24:33, 14:54, 7 feet elevation gain, 91/128 avg/max HR, 113/160 avg/max cadence, 75F, 100% RH, calm, partly cloudy

shoe: Kuru Atom 12.20 miles

An overnight rain almost washed out the latest art from Instagram's chalk.mom

I got out on my slightly longer "Out to Ling Rd" route. I threw in a 0.4 mile run in the middle. I stretched before, after and during the day. I didn't much walking during the day and my right heel did hurt. I believe it would have been gotten worse if I had. But ... I am being aggressive in stretching and icing my right heel ... so I am hopeful.

Thursday, 8/12/2021

5000 steps, 46/127 resting/max HR, 8:33 hrs sleep, 180.4 lbs ,7 floors climbed

bike: 8.50 miles, 41:54, 12.2/29.2 avg/max mph, 115 feet elevation gain, 54/86 avg/max cadence, 77F, 77% RH, 6 to 18 SSW wind, mostly cloudy

I got out on a shorter "Out on the pier and around" route for two reasons: the sunrise and my right knee. When I got to a rise on River St I could see the sunrise was imminent and that a boat was leaving so I hurried to a good vantage point. I got a few good pictures. A photographer with a camera and lot more expensive lens showed me his shots. Nice! I got up to 28 mph at the Edgemere Drive and Dewey Ave hill according the Greece PD radar trailer ... speedy! I do like the rush of the wind! So ... a good start to the day!

My home office setup in the basement

My home office setup ... my L3Harris laptop on the left is tied to the left 2 LCDs and my personal Dell E6430 laptop is tied to the right (and largest) LCD.

Friday, 8/13/2021

6771 steps, 50/100 avg/max HR, 6:36 hrs sleep, 7 floors climbed

walk: 1.1 miles, 19:04, 17:22 pace, 5 feet elevation gain, 82/92 avg/max HR, 105 avg cadence, 77F, 80% RH, 1 to 10 mph S wind, partly cloudy

shoe: Kuru Atom 13.30 miles

I slept in a bit for another  45 minutes when my alarm went off at 5:35 AM and was feeling a bit lethargic so I just did my "Another mile" route. I got it done. Walking instead of running kind of sucks but I am trying to stretch. It's a pain!!!

The roses have bloomed!

The knockout roses that we got at the Garden Factory have taken off and bloomed quite nicely.

Saturday, 8/14/2021

3884 steps, 50/136 resting/max HR, 6:08 hrs sleep, 180.9 lbs, 10 floors climbed

bike: 13.31 miles, 56:26, 14.2/18.3 avg/max mph, 53 feet elevation gain,  55/78 avg/max cadence, 70F, 62% RH, 4 to 10 mph W wind, mostly sunny

I was up at 5:45 AM but puttered around on email and Facebook until I finally thought ... "well, a ____ doesn't get done by itself" where the blank is filled with a walk, run, or bike (or maybe two or all three). So I got up, got dressed and got out there. I decided on a nice and easy bike on my usual "Out to East Manitou Rd" route. I saw the usual sights with more people out since I was out a bit later than usual. A nice and easy bike to  start a Saturday!

Seeing eye to eye with a sunflower ...

I went to see my daughter, Karen, in Palmyra. I did the usual for her ... take out her trash and recycling. She told me what had been going on and we watched some Steve Colbert monologues from her laptop.

Sunday, 8/1/2021 to Saturday, 8/7/2021

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 5 times this week, 5.7 miles.

I didn't run this week.

I biked 4 times this week, 43.13 miles.
I took 28,452 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 have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking.

BTW, I am on a 403 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/31). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. 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. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there). No, I don't believe in the Big Lie or any of the Republican nonsense (believe me, I could use stronger words).

Sunday, 8/1/2021

2647 steps, 51/89 resting/max HR, 9:56 hrs sleep, 179.2 lbs, 5 floors climbed

walk: 1.1 mile, 17:40, 16:07 pace, 7 feet elevation gain, 84/93 avg/max HR, 105/119 avg/max cadence, 67F, 785 RH, 4 to 14 SSW wind, cloudy

shoe: Kuru Atom 4.4 miles

Weathered art from Instagram's chalk.mom

I got out a nice walk after a brief wait for a brief drizzle. My right heel was a bit tight at first but it loosened up after 1/4 mile or so.

There was a local trail run held at Mendon Ponds Park over the weekend called the Mighty Mosquito 99 Mile Relay, link here. There were 12 solo finishers and 8 relay team finishers.

Monday, 8/2/2021

4419 steps, 48/123 avg/max HR, 7:18 hrs sleep, 181.3 lbs, 8 floors climbed

bike: 9.5 miles, 44:58, 12.7/30.2 avg/max mph, 84 feet elevation gain, 56/98 avg/max cadence, 61F, 95% RH, 3 to 9 mph W wind, sunny.

I got out for a nice bike on my "Out on the pier and around" route. There weren't too many people or cars out. I didn't notice that I didn't have my RoadID or Aftershox Air headphones until after I stopped ... wow. I just heard the wind in my ears.

The new Amazon building at RTP looks to be a 5 story building

My first back at Ricoh servicing the L3Harris printers was the usual. The guy who covered me for 2 of the 5 days couldn't get online so he didn't get the emails that the printers sent or that Ricoh boxes were on the dock ... so nothing was done. No worries ... I got it all done. I've been doing Ricoh printers for Ricoh for 5 years now and did Lexmark printers for Synergy for 7.5 years before that so it's all good. I'm happy to provide printer support for L3Harris (and all its previous names). 

Tuesday, 8/3/2021

5765 steps, 52/97 resting/max HR, 181.7 lbs, 6 floors climbed

walk: 1.2 miles, 2:43, 18:56 pace, 14 feet elevation gain, 77/86 avg/max HR, 98/112 avg/max cadence, 61F, 80% RH, 4 to 11 mph SSW wind, sunny

shoe: Kuru Atom 5.5 miles

I got out for a mile. My right heel hurt a bit but it loosened up. I enjoyed the sunshine. You do see more stuff when you walk than when you run.

L3Harris went back to mask at all times corporate-wide policy regardless of your vaccination status. So .... back to wearing my face mask (I still did before so it was no change for me).

Wednesday, 8/4/2021

1810 steps, 47/111 resting/max HR, 7:47 hrs sleep, 182.6 lbs, 2 floors climbed

bike: 9.53 miles, 44;37, 12.8/30.7 avg/max mph, 98 feet elevation gain, 58/89 avg/max cadence, Stretched before and after, felt OK. Weather: 62F, 94% RH,  4 to 5 mph SSW wind, hazy

A great ride! I got out on my "Out on the pier and around" route with a little side trip to the 7-11 on Lake Ave to take back a couple of Redbox DVDs that I had "watched" overnight. I was surprised by a buzzing sound as I was heading out on the pier. It turned out to be a fixed wing drone (wingspan was about 2 feet) that was going out and back along the pier and then out and back along the boardwalk. Hmm ... I thought as I headed back and then along the boardwalk ... I saw the person holding the controller on the beach right by the water. It was a good vantage point to control a drone. The rest of the ride was good. I always enjoy heading down the hill at Edgemere Drive and Dewey Ave as fast as I can to see how fast I can go .... whoosh!

A beautiful sunset from the Char-Broil on Island Cottage Rd

Thursday, 8/5/2021

7566 steps, 47/101 resting/max HR, 7:59 hrs sleep, 181.4 lbs, 9 floors climbed

walk: 1.2 miles, 19:55, 16:38 pace, 28 feet elevation gain, 83/109 avg/max HR, 108 avg cadence, 62F, 94% RH,  4 to 5 mph SSW wind, hazy

shoe: Kuru Atom 6.7 miles

I got out for another mile. I stretched out my right heel before and after. I am a bit hopeful that stretching will help my right heel. I did push up my pace to a trot on the grassy area between the Greenleaf Meadows and the hole on the LOSP Trail fence (to and from) so the mosquitoes would have a faster target (me).

Friday, 8/6/2021

762 steps, 50/118 resting/avg HR, 7:51 hrs sleep, 181.7 lbs, 6 floors climbed

bike: 13.33 miles, 57:42, 13.9/19.6 avg/max mph, 53 feet elevation gain, 57/94 avg/max cadence, 67F, 87% RH, 3 to 8 mph SSW wind, mostly sunny

I got out for a nice bike on my usual "Out to East Manitou Rd" route. I enjoy this route with the ponds on one side and Lake Ontario on the other side. I saw 2 blue herons (1 at Buck and 1 at Long). They look so skinny and gave me the side eye as I rode by.

Saturday, 8/7/2021

5483 steps, 48/115 resting/max HR, 7:56 hrs sleep, 180.8 lbs, 8 floors climbed

I decided to get out there for another WBW. What else is there to do on a Saturday morning?

walk: 1.1 mile, 18:16, 16:37 pace, 6 feet elevation gain, 84/114 avg/max HR, 109/154 avg/max cadence, 68F, 83% RH, 7 mph SW wind, cloudy

shoe: Kuru Atom 7.8 miles

bike: 10.77 miles, 51:28, 12.6/21.7 avg/max HR, 86 feet elevation gain, 54/83 avg/max cadence, 70F, 78% RH, 7 mph SW wind, cloudy

There was a lot of activity on the boardwalk at the Ontario Beach Park. I saw a pole vault and volleyball competitions betting set up.

walk: 1.1 mile, 19:43, 17:58 pace, 8 feet elevation gain, 84/93 avg/max HR, 102 avg cadence, 72F, 78% RH, 8 mph SW wind, cloudy

shoe: Kuru Atom 8.9 miles

I made sure that I stretched out my right heel before and after each activity. It felt OK for the first walk and slightly less than OK for the second walk. Then I stretched every time I got up during the day. It hurts but I am sure that stretching is helping.