Sunday, 9/26/2021 to Saturday, 10/2/2021 - Run Our River 5K

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, 1.1 miles.

I ran twice this week, 6.25 miles.

I biked 4 times this week, 49.65 miles.

I took 28,555 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 459 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/25). There were more than 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, 9/26/2021 

5453 steps, 51/151 resting/max HR, 6:56 hrs sleep, 183.1 lbs, 8 floors climbed

run: 3.1 miles, 27:16, 8:47 pace, 41 feet elevation gain, 140/157 avg/max HR, 157/167 avg/max cadence, 60F, 55% RH, 3 to 12 mph W wind, mostly sunny

shoes: Kuru Atom 34.2 miles

Yes ... I ran a 5K. I was inspired (OK ... a bit sad TOO) that the Rochester 5K and Half was being held today. So ... I slowly ran while I thought of all those runners and the sole marathon runner, Tim Dwyer, who got permission to run his 100th marathon. He ran the "second' half first and then the normal Half route. 

I chose my simple out and back "Out to Dewey Ave" route. I was slow and it hurt a bit. It wasn't enjoyable but I'm stubborn so I ran with a few tiny walk breaks. I really think that I have regressed to a "out of running" shape ... which sucks. Anyway ... I got it done.

Anyway ... there were 334 finishers in the Rochester 5K, results here. There were 637 finishers in the Rochester Half, results here. Tim Dwyer finished his 100th marathon in 3:59:51, result here. The Muddy Sneaker 20K was held yesterday down at the High Tor Wilderness Area. A 17 year old named Jack-Henry  Fricon finished first by 10 minutes in 1:44:44, results of 94 finishers here.

NFL today. The Buffalo Bills won 43-14 against the Washington Football Team, result here. The WFT tried to make a game of it at 21-14 but the Bills led at HT 27-14 and never looked back. Josh Allen passed for 4 TDs and ran in another TD.

Lots of excitement in the NFL elsewhere. Two highlights were the Baltimore Ravens over the Detroit Lions, 19-17, with the longest FG in NFL history, 66 yards as time expired, video here. The San Franciso 49ers gave Aaron Rodgers of the Green Bay Packers 37 seconds to beat them ... so he drove GB down (as GB played way too soft) for a game winning FG as time expired 30-28, result here. 

Monday, 9/27/2021

5696 steps, 48/98 resting/max HR, 7:03 hrs sleep, 182.1 lbs, 10 floors climbed

walk: 1.1 miles, 19:33, 17:48 pace, 20 feet elevation gain, 82/92 avg/max HR, 100/138 avg/max cadence, 60F, 96% RH, 4 to 17 mph SSW wind, light drizzle

shoes: Kuru Atom 35.3 miles

It was wet out so I just did a walk this morning. I wore my new knee high compression socks. They helped me heel a wee bit.

Well ... I ran out of my thyroid med so I had to message my PCP. And ... I mentioned my right heel issue. He refilled my med and referred me to PT. I probably should have done the latter months ago ... you think?

Tuesday, 9/28/2021

6843 steps, 51/158 resting/max HR, 183.6 lbs, 7 floors climbed

run: 3.15 miles, 26:50, 8:31 pace, 12 feet elevation gain, 142/161 avg/max HR, 157/169 avg/max cadence, 56F, 73% RH, 2 to 8 mph W wind, mostly cloudy

shoes: Kuru Atom 38.45 miles

I didn't walk, run or bike this morning ... it felt weird. I also tried to walk as little as possible during the day. Why? I was running the Run Our River - September 5K at 6:15 PM. I got down to the race venue at 700 Exchange St at 5:30 PM. I sat in the Chevy Trax until 6 PM and then got out to stretch. I met up Bob Dyjak and Roger Howe.

And ... we were off! My plan was to start slow and hold on. Well ... I started out harder than I should have and paid for it mile 2 and 3. I did break 27 minutes. My splits were: 8:08, 8:53, 8:35 and 8:09 over the last 0.15 mile. I took some walk breaks in miles 2 and 3 to get my breathing under control. 

I was out of breath when I crossed the finish line. I immediately grabbed the first bottle of water that I could find and gulped some mouthfuls. Ahh!!! I stretched a bit before I started to walk the 1/2 mile back to the Chevy Trax. My 97th 5K was in the book.

I did OK, 39th out of 72, 4th out of 8 in my M 60-69 age group. A solid middle of the pack ... but better than a DNS.

Wednesday, 9/29/2021

5213 steps, 49/113 resting/max HR, 7:25 hrs sleep, 183.3 lbs, 6 floors climbed

bike: 11.62 miles, 52:39, 13.2/19.6 avg/max mph, 63 feet elevation gain, 59/81 avg/max cadence, 52F, 96% RH, 7 mph SW wind, mostly cloudy

It took a bit of willpower to get out the door on the bike this morning. It was a bit chilly so I wore my Brooks beanie and zipped my Brooks jacket all the way to my neck. I was cold for a few miles but I warmed up. I was a bit late getting out so I chose my "Out to Long Pond and around" route. I saw a long blue heron at the boat launch on Buck Pond. 

I went out with my Garmin HR strap. Where did I find it? Well ... after a lot of looking after I got back ... it fell out of my padded bike shorts! I had indeed worn it when I put them on in the dark of the kitchen ... just not around my chest ... lol! My stats don't include my heart rate.

Thursday, 9/30/2021

1934 steps, 47/137 resting/max HR, 7:09 hrs sleep, 184.4 lbs, 4 floors climbed

bike: 13.60 miles, 1:03:44, 12.8/27.8 avg/max mph, 120 feet elevation gain, 110/132 avg/max HR, 27 avg respiration, 56/83 avg/max cadence, 56F, 78% RH, 4 to 15 mph NNE wind, partly cloudy

I got out on the bike and chose my "Out on the pier and Janes" route. I stopped by the local 7-11 on Lake Ave to put back our latest 2 Redbox DVDs, "Cruella" and "Jurassic Hunter". One of these days we will watch Cruella. I could make an ISO copy of each since my last 2 blank DVDs were duds.

Christine and I headed out after work to the calling hours for Gage Steven Turner at John's Lutheran Church in Farmington. Gage was Guy Turner's son who has been Lea Ann Sawyer's (my cousin - daughter of Aunt Pat and the late Uncle Elmer) boyfriend for 11 years. He died after a motocross accident at the Hogback Hill Motocross, news link here. His obituary is here. We consoled Guy and talked to Lea Ann for a while before we headed back. We almost had an accident on I-590N on the way back when I got boxed in by a car in front and cars to the left ... and another car tried to merge into our middle lane from the first lane. Christine was a bit concerned! I got out of that lane quickly and got to some open road.

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

I walked 5 times in September for 5.6 miles, 1.16 miles/walk. I have walked 98 times for 141.18 miles, 1.44 miles/walk so far in 2021. 

I ran 4 times in September for 8.46 miles, 2.12 miles/run. I have ran 103 times for 331.02 miles, 3.21 miles/run so far in 2021.

I ran 1 race in September.

 9/28 Run Our River 5K - September, 26:50, 8:31 pace, 39th out of 72, 4th out of 8 in my M 60-69 age group

I biked 21 times in September for 267.11 miles, 12.72 miles/bike. I have biked 91 times for 1133.22 miles, 12.45 miles/bike

I walked 111,042 steps in September and 1,523,582 steps so far in 2021

So ... I'm still getting out there. I mainly biked in September but I did dabble in walking and running. These two hurt even though I stretch. I did get the OK to go to PT on Tuesday from my PCP but I haven't picked up the phone to make an appointment.

Friday, 10/1/2021

2472 steps, 48/118 resting/max HR, 8:57 hrs sleep, 183.8 lbs, 7 floors climbed

bike: 13.32 miles, 1:01:11, 13.1/17.2 avg/max mph, 38 feet elevation gain, 104/125 avg/max HR, 25 avg respiration, 59/84 avg/max cadence, 55F, 78% RH, 8 mph SSW wind, partly cloudy

I got out on my usual "Out to East Manitou Rd" route. I could see that the sunrise was going to be nice so I stopped at the closed Crescent Beach restaurant and waited for a few minutes for the sunrise while I took some pics. Always a good way to start the day.

Saturday, 10/2/2021

944 steps, 49/115 resting/max HR, 7:13 hrs sleep, 183.6, 3 floors climbed

bike: 11.13 miles, 53:15, 12.5/27.1 avg/max mph, 112 feet elevation gain, 100/122 avg/max HR, 24 avg respiration, 60F, 61% RH, 2 to 18 mph W wind, mostly cloudy

I got out a nice "Out on Janes & Island Cottage" route. It was a bit warmer and windy but still enjoyable as ever on the bike. Both my Garmin Varia rearview radar and cadence meter didn't sync up with my Garmin Edge 530. I will have to investigate that ... after a 3 to 4 hour map update gets done ... which failed after 1 hour.

Sunday, 9/19/2021 to Saturday, 9/25/2021

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked once this week, 1.1 miles.

I ran once this week, 1.11 miles.

I biked 5 times this week, 72.71 miles.

I took 22,215 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 452 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated 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, 9/19/2021 

682 steps, 51/119 avg/max HR, 8:03 hrs sleep, 183.0 lbs, 5 floors climbed

bike: 20.34 miles, 1:35:04, 12.8 avg/max mph, 140 feet elevation gain, 100/115 avg/max HR, 24 avg respiration, 54/80 avg/max cadence, 51 to 60F, 70% RH, 3 to 10 mph E wind, mostly sunny

I got out pretty early for a Sunday at 7:31 AM. It was a bit cooler so I wore long pants, long sleeve tech and Brooks jacket. I headed out on my "Out to East Manitou Rd and around" route. I saw 9 blue herons on my ride: 1 in a creek on the LOSP trail, 2 on Cranberry Pond and 6 on Long Pond. I decided to extend the ride by going straight when I got to Greenleaf Rd instead of turning left. I felt good so I kept going. I went into my "Out on the pier and around" route but cut it a bit short by heading up Greenleaf Rd. Still ... it was my long bike ride ever on my "Black Beauty" Trek. I was out so long that the temperature went up 10 degrees by the time I got back.

Later, I watched the Bills vs Dolphins game that was held down in Miami. The Bills totally dominated Miami and won 35-0. A unexciting Bills win is boring but still a win.

Oh ... Christine got a text from Tati at 1:40 PM that they were in Alabama and stopping for something to eat before continuing onward to Lake Charles, Louisana. 

Monday, 9/20/2021

3909 steps, 48/125 avg/max HR, 182.8 lbs, 6 floors climbed

bike: 17.92 miles, 1:23:05, 12.9/24.7 avg/max mph, 122 feet elevation gain, 109/132 avg/max HR, 58/80 avg/max cadence, 56F, 94% RH, 2 to 7 mph S wind, clear then sunny

I woke up, looked at my watch, saw it was 4:27 and AM and knew I wouldn't be able to go back to sleep. What do do? Read some email and Facebook then get out on my bike at 5:42 AM, of course! It was a bit cool so I wore pants, long sleeve tech and Brooks pants. It was dark so I was glad that my headlamp, taillamp, Livall helmet and I saw a full moon low on the western horizon when I started heading west. It begged for some attention so I stopped at Buck Pond and Long Pond to take pictures. The moon set at 6:10 AM when I was heading west next to Cranberry Pond. 

Full moon setting on Buck Pond at 5:59 AM

Full moon setting on Long Pond at 6:06 AM

Full moon setting on Long Pond at 6:05 AM - 4X

The eastern sky was showing red, pink and yellow on the horizon as I was heading east. I got the idea to get sunrise pictures so I heading out on the pier. I was along side the Genesee River so the sun rose so I got more pictures. 

The sunrise on Lake Ontario taken from Ontario Beach Park at 6:56 AM

 

The sunrise on Lake Ontario taken from Ontario Beach Park at 6:57 AM - 4X

The obligatory sunrise selfie from the Ontario Beach Park at 6:58 AM

A woman was also taking sunrise pictures and took some pictures of me too. She was kind enough to text them to me.

A picture of me taking sunrise pictures

Oh ... Christine got a text from Tati at 12:24 AM this morning that she and David had made it to Lake Charles, Louisiana. She texted that they had a flat tire that needed to get repaired on the way. I am sure that there is a story there!

Tuesday, 9/21/2021

3984 steps, 45/120 avg/max HR,  8:51 hrs sleep, 182.6 lbs, 8 floors climbed

bike: 9.63 miles, 47:08, 12.3/29.4 avg/max mph, 112 feet elevation gain, 103/132 avg/max HR, 55/95 avg/max cadence, 66F, 74% RH, 2 to 16 mph SSE wind, cloudy

I got out for a bit of different scenery ... plus to take back my latest Redbox DVD, "Black Widow". Yes ... I "watched" it ... err ... copied it so I can watch it at a later date. Maybe I will convert my physical DVDs to ISO or MP4 files. That way, it's all 1s and 0s instead of a DVD. Hundreds of DVDs can weigh quite a bit and take up room. Then I would have to figure out a way to play ISOs on my TV. Hmm.

Wednesday, 9/22/2021

5074 steps, 47/103 avg/max HR, 6:35 hrs sleep, 183.2 lbs, 7 floors climbed

walk: 1.1 miles, 17:52, 16:13 pace, 8 feet elevation gain, 83/110 avg/max HR, 109/158 avg/max cadence, 66F, 100% RH, 2 to 11 mph E wind, overcast

shoes: Kuru Atom 29.99 miles

Halloween is coming ... chalkart from Instagram's chalk.mom

I heard rain overnight so I knew a walk on tap in the morning. I stretched my right heel before I headed out. It felt an itty bit better so I am an itty bit hopeful about running sometime before 2021 ends. I have to concentrate on stretching a LOT more than I have been ... :-(.

Thursday, 9/23/2021

2003 steps, 48/145 avg/max HR, 7:12 hrs sleep, 182.9 lbs, 3 floors climbed

run: 1.11 miles, 10:26, 9:24 pace, 23 feet elevation gain, 136/157 avg/max HR, 153/165 avg/max cadence, 64F, 100% RH, 1 to 10 mph SW wind, rain

shoes: Kuru Atom 31.1 miles

It was raining and it was forecast to rain all morning. What to do? Well ... either walk or run of course! I chose to run to get it done. Yes ... my right heel hurt a bit ... but not as much as I expected. I am trying to stretch it as much as possible and crossing my fingers and toes

Friday, 9/24/2021

2735 steps, 48/115 avg/max HR, 6:44 hrs sleep, 183.4 lbs, 6 floors climbed

bike: 13.33 miles, 1:02:16, 12.8/17.9 avg/max mph, 50 feet elevation gain, 100/117 avg/max HR, 56/77 avg/max cadence, 56F, 74% RH, 3 to 11 mph SW wind, partly cloudy

Back on the bike after a couple days of rain in the morning. I did my usual "Out to East Manitou Rd" route. I saw 5 blue herons in their usual spots on Long Pond. Do blue herons have usual spots?

I was told by Tati that David started his new job down at L’Auberge Lake Charles Casino Hotel in Lake Charles, LA (llakecharles.com) in Lake Charles, LA today. She doesn't start until next week. So ... they have been lounging by the pool ... rough!

Saturday, 9/25/2021

3828 steps, 48/118 resting/max HR, 8:29 hrs sleep, 182.5 lbs, 6 floors climbed

bike: 11.49 miles, 52:49, 13.1/21.6 avg/max mph, 69 feet elevation gain, 107/122 avg/max HR, 54/76 avg/max cadence, 55F, 66% RH, 2 to 11 mph S wind, mostly cloudy

I got out on the bike on my slightly shorter "Out to Long Pond and around" route. It was a bit windy but just as enjoyable as ever. 

I headed out to Palmyra to see my daughter, Karen, for a while in the afternoon. I took out her trash and recycling along with watching a couple Stephen Colbert monologues.

Sunday, 9/12/2021 to Saturday, 9/18/2021

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked once this week, 1.1 miles.

I ran once this week, 1.1 miles.

I biked 5 times this week, 63.03 miles.

I took 32,966 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I 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 445 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/11). 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, 9/12/2021 

4544 steps, 48/137 resting/max HR, 7:14 hrs sleep, 185.3 lbs, 18 floors climbed

run: 1.1 miles, 10:17, 9:20 pace, 7 feet elevation gain, 128/143 avg/max HR, 153/165 avg/max cadence, 73F, 73% RH, 4 to 20 mph W wind, cloudy

shoes: Kuru Atom 27.79 miles

Yes ... a run. The weather looked a bit iffy for a bike and I wanted to just get out and get it done. I stretched my right heel the best I could ... and headed out. It hurt a bit ... but I kept going. It hurt a bit more at about 1/2 mile ... I walked for a few feet. I didn't want to walk it in for another 1/2 mile so ... I ran again ... it hurt a bit ... but I kept running. I got it done. I took 2 ibuprofen when I got back inside.

Later ... I watched the Buffalo Bills play the Pittsburgh Steelers at Highmark Stadium in Buffalo. The Bills looked good up 3-0, 10-0, 10-3, 10-6 ... until the Steeler just shoved aside. The Steelers scored 1 TD and then another TD on a blocked punt with 10 minutes to go to take a 10-20 lead. Then it was FGs the rest of the way. The Bills lost 16-23.

Then we got dressed and headed out the Cracker Barrel by Marketplace Mall to meet up with my youngest son, David, and his girlfriend, Tati. They told us all about their plan to move down to Lake Charles, Louisana on Friday. It will be a 2 day drive with an overnight stay in Nashville. They will each be driving their car. David will be a cash office supervisor and Tati will be a slot attendant/supervisor at L'auberge Casino, L’Auberge Lake Charles Casino Hotel in Lake Charles, LA (llakecharles.com). 

David & Tati

Christine & me (Christine dressed up so I did too, lol)

David really applied pressure for us to adopt one of their cats. Perhaps we will take a look at her while Karen takes care of 2 of their 4 cats. The plan is for them to stay on property for 2 to 3 weeks so they can get their first paychecks and get an apartment. Then they will come back up for their stuff that is in storage and 2 of their 4 cats.

Much later ... there was a line of severe thunderstorms that moved through after 11 AM. Well ... there was a confirmed EF1 tornado in Livingston County at 1 AM with estimated winds of 110 mph that was on the ground for 0.8 mile and 75 yards wide. A 10whec link here and National Weather Service link here. There were no injuries but a barn was damaged and tree uprooted.

Monday, 9/13/2021

4657 steps, 46/110 avg/max HR, 7:56 hrs sleep, 186.0 lbs, 9 floors climbed

bike: 13.33 miles, 1:05:32, 12.2/17.2 avg/max mph, 50 feet elevation gain, 92/104 avg/max HR, 24 avg respiration, 53/75 avg/max cadence, 60F, 100% RH, 1 to 9 mph SW wind, partly cloudy

I got out on my usual "Out to East Manitou Rd" route. I didn't let the damp ground from last night's rain stop me. I saw lots of blue herons (1 on Buck, 4 on Long and 1 on Cranberry). I also had a lengthy (about 2 to 3 minutes) stop for a school bus on Island Cottage. A bus driver was loading a disable child into a mini-bus. I am sure that the stopped traffic was just as pleased as I was ... not very.

Tuesday, 9/14/2021

6522 steps, 46/115 resting/max HR, 8:07 hrs sleep, 183.8 lbs, 6 floors climbed

bike: 13.51 miles, 1:01:48, 13.1/19.4 avg/max mph, 60 feet elevation gain, 99/116 avg/max HR, 24 avg respiration, 56/74 avg/max cadence, 61F, 98% RH, 1 to 9 mph SE wind, cloudy

I got out on my usual "Out to East Manitou Rd" route. I saw lots of blue herons again (1 on Buck and 6 on Long). A question for Google: "Is there an albino blue heron or am I seeing a stork on Long Pond"? Well ... Google says that there is a "great white heron", link to a Sibleyguides 2007 entry here and images here.

Wednesday, 9/15/2021

4419 steps, 46/102 resting/max HR, 6:58 hrs sleep, 183.7 lbs, 7 floors climbed

walk: 1.1 miles, 18:05, 16:28 pace, 9 feet elevation gain, 84/98 avg/max HR, 109/118 avg/max cadence, 70F, 90% RH, 2 to 8 mph S wind, overcast

shoes: Kuru Atom 28.89 miles

It was a bit wet out so I just took a walk on my "Another mile" route.

Well ... we now are catsitting a cat. David and her girlfriend, Tati, are moving to Lake Charles, Louisiana on Friday so ... we have Nebula, one of their 4 cats. We drove out to Geneva after work. David wasn't expecting us but made up a box with a cat bed for us. His apartment was mostly all packed. We hugged and wished him well on his journey. The sunset was very lovely was we drove west back to Rochester. 

This sunset picture of 9/15 was posted on Facebook by Christopher Irick

We stopped at the pet store next to Wegmans Latta for pet supplies (food, dish, litter, litter box and scooper) on the way home. Nebula explored her new surroundings and meowed a lot before settling down for the night. 

Thursday, 9/16/2021

6283 steps, 49/109 resting/max HR, 183.4 lbs, 4 floors climbed

Well ... today is my 64th birthday. It's another revolution around the sun as Bill Murphy would say. Bill Murphy at last Facebook post was out somewhere doing another Mainly Marathon half. He does this daily for 6 to 8 days in a row ... BTW ... he is 73 years old!

A bit of reflection is warranted. What have I learned? Well ... my 63rd year was bit of a struggle. My right heel has been bothering me since early June. I have tried buying new shoes and various other things that sometimes I even try to use. I stretch more than I usually do but not as much as I should. I am getting closer to going to the doctor. I am on day 450 of my walk/run/bike greater than 1 mile streak ... so I am stubborn. Some might say I am stupidly stubborn ... my wife, my daughter ... even my ex-wife, lol.

bike: 13.29 miles, 1:01:09, 13.0/18.0 avg/max mph, 54 feet elevation gain, 100/110 avg/max HR, 24 avg respiration, 55/70 avg/max cadence, 58F, 100% RH, 2 to 6 mph SW wind, clear then sunny

My first moving selfie!

My darling wife, Christine, had to hold Nebula when I backed my bike out this morning. I was afraid that the cat would bolt when I opened the door.

I reflected on my life as I rode on my favorite "Out to East Manitou Rd" route. I am thankful for my journey. It's had some ups, downs and middles. Anyway ... I saw 8 herons today: 2 blue on Cranberry, 5 blue and 1 white on Long. I like looking for them on the way back when I am riding with the ponds on my right. They are quite skittish so I don't try to take pictures of them too often.

I looked at the various birthday emails in my Yahoo inbox. The one that caught my eye was a FREE 12" 1-topping pizza from Salvatore's. So ... I went to the Salvatore's on Latta after work. It was all ready when I got there. It smelled good in the car ... it was delicious to our taste buds too! Mmm!!!

Friday, 9/17/2021

4571 steps, 48/118 resting/max HR, 7:28 hrs sleep, 183.2 lbs, 9 floors climbed

bike: 9.48 miles, 46:26, 12.2/30.2 avg/max mph, 93 feet elevation gain, 101/135 avg/max HR, 23 avg respiration, 54/88 avg/max cadence, 64F, 96% RH, 1 to 6 mph W wind, hazy

I needed a change of scenery so I rode my "Out on the pier and around" route. Lake Ontario was calm. Nebula was calmer today and didn't hang around us as much. She did walk across my laptop twice though, lol!

Saturday, 9/18/2021

1970 steps, 46/122 avg/max HR, 11:05 hrs sleep (more like 7 hours since I was in bed on the laptop before going to bed and after waking up), 181.9 lbs, 7 floors climbed

bike: 13.32 miles, 59:08, 13.5/19.3 avg/max mph, 51 feet elevation gain, 105/128 avg/max HR, 26 avg respiration, 57/73 avg/max cadence, 71F, 92% RH, 9 to 13 WSW wind, mostly cloudy

I got out a bit later on my usual "Out to East Manitou Rd" route. There was a headwind on the way out so the tailwind pushed me home. I saw 5 herons: 2 on Cranberry, 2 blue and 1 white on Long) plus the usual swans: 8 on Buck and 5 on the little pond at the end of the LOSP trail. I saw more runners, bikers and walks than usual since it was later.

Then my darling wife, Christine, and I showered and got ready to head the road to see my sister, Diane, and her husband, Jim. They live down in Lexington KY and were up visiting his parents and seeing people. We met at the Applebee's on Bay Rd in the Wegmans plaza. I didn't recognize Jim with his gray beard. Diane was as skinny as ever. We spent a lot of time talking, looking at the menu, eating, talking ... and more talking.

Mmm .... a half rack of ribs with honey BBQ sauce

A picture of us taken by our waitress, Shelly

Jim and Diane DeMent

Then we headed to Bill Gray's on the Pier for 2 medium chocolate milkshakes. It was just after 2:30 PM so they were 1/2 price. We sipped them while we watched the seagulls and pigeons compete for scraps from people along the Genesee River. They watched us too with their beady eyes, lol!

Christine got a text from Tati at 9:27 PM that she and David had just checked into their AirBnB in Nashville. We had called them around 2 PM and she said that they were between Cleveland and Columbus. She said that they had taken a four hour nap in the middle of the night because they were falling asleep while driving. Christine and I had not liked their idea of starting out at midnight ... and that was why.

Sunday, 9/5/2021 tp Saturday, 9/11/2021

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 2 times this week, 2.3 miles.

I ran x times this week, x miles.

I biked 5 times this week, 58.5 miles.

I took 22,569 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, 9/5/2021 

3835 steps, 47/127 resting/max HR, 8:05 hrs sleep, 181.8 lbs, 6 floors climbed

walk: 1.1 miles, 12:58, 11:45 pace, 16 feet elevation gain, 105/134 avg/max HR, 131/163 avg/max cadence, 64F, 97% RH, 7 to 16 mph SW wind, overcast

shoes: Kuru Atom 25.49 miles

I got out for a walk since it was too wet to ride. I tried setting my Garmin Venu to run at first but it was too painful. So ... I set it on walk ... and then threw in 2 running portions. I would say that I did half and half. Hence the title of "Another mile ... half and half". It hurt a bit but I got it done.

Monday, 9/6/2021

741 steps, 50/122 resting/max HR, 8:39 hrs sleep, 182.7 lbs, 2 floors climbed

bike: 9.23 miles, 47:14, 11.7/21.6 avg/max mph, 71 feet elevation gain, 95/121 avg/max HR, 25 avg respiration, 50/74 avg/max cadence, 71F, 54% RH, 11 to 32 W wind, partly cloudy

I was up at 5 AM for a while and then heard it rain at 6 AM. So I went back to sleep until 8:06 AM. Then I heard it rain twice more. So ... I just cocooned with my darling wife, Christine, until late afternoon. She distracted me a bit ... but I got out for a short bike on my "Out on Janes" route. It was windy so it was a tale of 2 rides ... headwind and tailwind. I bet my avg mph was 10 mph faster on the tailwind route.

Christine got busy in the kitchen and made his first sourdough cinnamon coffee cake. Mmm!

Tuesday, 9/7/2021

2596 steps, 49/112 resting/max HR, 7:44 hrs sleep, 184.1 lbs, 5 floors climbed

bike: 9.19 miles, 45:06, 12.2/18.2 avg/max mph, 70 feet elevation gain, 97/109 avg/max HR, 24 avg respiration, 54/69 avg/max cadence, 59F, 87% RH, 5 to 8 mph SSW wind, sunny

I got out on my shorter "Out on Janes" route. I saw 1 doe on the way out on the LOSP trail and 2 does on the way back all in the same spot. Nice ride!

Wednesday, 9/9/2021

4509 steps, 49/119 resting/max HR, 6:31 hrs sleep, 186.1 lbs, 5 floors climbed

bike: 13.30 miles, 57:19, 13.9/22.4 avg/max mph, 55 feet elevation gain, 108/124 avg/max HR, 27 avg respiration, 58/82 avg/max cadence, 70F, 81% RH, 3 to 20 mph NW wind, overcast with a few sprinkles

The forecast said that a line of thunderstorms would move through at 7 AM so I knew I needed to get out early to get my ride done. I was out at 6 AM in the pre-morning darkness. I was glad that all my lights and electronics were all charged. My headlight, taillight and helmet were all lit up. I felt a few sprinkles and saw lightning in the distance on the way out. I was going fast so I knew I had a tailwind. I thought I was going to get drenched. I turned around and hit the headwind. There were a few sprinkles with about 3 miles to go but they didn't last. I got home without any issue. A nice ride!

Thursday, 9/9/2021

4644 steps, 47/118 resting/max HR, 7:33 hrs sleep, 185.4 lbs, 5 floors climbed

bike: 9.43 miles, 47:52, 11.8/23.3 avg/max mph, 97/129 avg/max HR, 24 avg respiration, 55/75 avg/max cadence, 61F, 87% RH, 1 to 11 mph WSW wind, clear

I got out on my bike on my "Out on the pier and around" in reverse. I have to go out on the pier on my bike to keep my Strava Local Legend status you know ... lol! I was a bit later than usual so there were about 10 fishermen already on the pier. I noticed that one of them had a headlamp still on his forehead so I knew that he had been there a while.

Friday, 9/10/2021

4012 steps, 47/94 resting/max HR, 8:08 hrs sleep, 186.2 lbs, 5 floors climbed

walk: 1.2 miles, 20:31, 17:06 pace, 28 feet elevation gain, 77/100 avg/max HR, 104 avg cadence, 58F, 93% RH, 1 to 9 mph WSW wind, partly cloudy

shoes: Kuru Atom 26.69 miles

I slept in a bit so all I had time for before work was a walk on one of my "Another mile" routes. My right heel was a bit tight at first but it loosened up on the way back

Saturday, 9/11/2021

2232 steps, 53/113 resting/max HR, 185.3 lbs, 7 floors climbed

bike: 13.34 miles, 1:00:02, 13.3/17.6 avg/max mph, 54 feet elevation gain, 104/116 avg/max HR, 26 avg respiration, 55/83 avg/max cadence, 69F, 62% RH, 1 to 12 mph S wind, partly cloudy

I got out on my usual "Out to East Manitou Rd" route. I thought about a shorter route when I got to the end of the LOSP Trail ... but I turned left instead of right and went for the usual 13.3 miles. My knees were a bit creaky but I just kept on pedaling. It is just a nice ride with the 3 ponds (Buck, Long and Cranberry) on one side and Lake Ontario on the other side. There were more people and motorcycles out than usual ... though quite understandable on such a beautiful day.