Sunday, 11/28/2021 to Saturday, 12/4/2021

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, 6.0 miles.

I ran 4 times this week, 14.86 miles.

I didn't bike this week.

I took 50,816 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 am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 522 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/27). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster 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 got the vaccine).

Sunday, 11/28/2021

5448 steps, 47/139 resting/max HR, 6:55 hrs sleep, 183.9 lbs, 16 floors climbed

Run: 3.1 miles, 27:18, 8:48 pace, 39 feet elevation gain, 131/143 avg/max HR, 157/167 avg/max cadence, 30F, 95% RH, 3 mph ESE wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 301.59 miles

I decided to do another run today since my right heel felt pretty good. I thought about 2 miles but did my "Out to Stutson St Overlook" route at a nice and easy pace. No worries ... sucesss! My splits were: 9:04, 8:55, 8:28 and 8:33 over the last 0.1 mile. 

Monday, 11/29/2021

7897 steps, 45/97 resting/max HR, 6:58 hrs sleep, 183.6 lbs, 8 floors climbed

Walk: 2.0 miles, 27:49, 13:54 pace, 20 feet elevation gain, 89/105 avg/max, 120/140 avg/max cadence, 28F, 86% RH, 6 mph NNW wind, wind chill 23F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 303.59 miles

I woke up during the night and then did a stupid thing ... I checked my watch. It was 4:10 AM ... and I couldn't get back to sleep. So ... I checked email and Facebook. I tried to go back to sleep but ... why bother? Hence ... an early walk. It was chilly but there wasn't much wind. The LOSP Trail and sidewalk on Greenleaf Rd looked a bit shiny so I was on the lookout for black ice. I didn't find any so I didn't slow down much. My splits were: 13:55 and 13:54.

Tuesday, 11/30/2021

7054 steps, 49/143 resting/max HR, 6:49 hrs sleep, 185.2 lbs, 16 floors climbed

Run: 3.11 miles, 26:46, 8:37 pace, 36 feet elevation gain, 133/146 avg/max HR, 162/170 avg/max cadence, 34F, 80% RH, 5 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 306.70 miles

It was dark, chilly but not so windy when I woke up at 5:50 AM. It was a run day so I checked my email and Facebook for a few minutes and then got to it. I wanted a 5K so I chose my simple out and back "Out to Dewey Ave" route. It's boring but it's a 5K. I set a steady pace and headed out. I sped up a bit after each mile so I got a negative split. My splits were: 8:46, 8:41, 8:28 and 7:42 over the last 0.11 mile.

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

I took 14 walks in November for 28.01 miles, 2.0 miles/walk and 125 walks so far in 2021 for 184.89 miles, 1.48 miles/walk.

I took 16 runs (yes, 16!) times in November for 62.09 miles, 3.88 miles/run and 128 runs so far in 2021 for 412.58 miles, 3.22 miles/run.

I ran 1 race in November:

 11/25 Race with Grace 10K 54:26 8:40 pace 161st/514 6th/26 in my M 60-64 age group

I took 204,503 steps in November and 1,878,084 steps so far in 2021.

Wednesday, 12/1/2021

6626 steps, 49/137 resting/max HR, 7:38 hrs sleep, 184.7 lbs, 12 floors climbed

Walk: 2.0 miles, 26:21, 14:09 pace, 27 feet elevation gain, 124/138 avg/max HR, 124 avg cadence, 36F, 69% RH, 9 mph W wind, wind chill 29F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 308.70 miles

Today was a walk day so I got up, got dressed, got out and got it done. It was a bit warmer and a bit windier than yesterday. My right heel felt pretty good. I can still feel a bit of discomfort but wearing compression socks and stretching before and after has really helped. My splits were: 13:09 and 13:09.

Thursday, 12/2/2021

7142 steps, 49/144 resting/max HR, 7:31 hrs sleep, 185.6 lbs, 17 floors climbed

Run: 3.1 miles, 26:29, 8:32 pace, 29 feet elevation gain, 134/148 avg/max HR, 162/170 avg/max cadence, 45F, 76% RH, 16 mph SW wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 311.80 miles

I was woken up around 4:30 AM by our new cat, Nebula. She just decided to wake up and clean herself so ... I knew I wouldn't get back to sleep. I got up when my alarm went off at 5:50 AM, got dressed and got out. It was a run day so I got out there. I headed out at a steady but slow pace. I went out on my simple out and back "Out to Dewey Ave" route. I started slow and sped up a bit on each mile. And ... done! My splits were: 8:42, 8:42, 8:28 and 7:42 over the last 3.1 mile. 

Friday, 12/3/2021

6963 steps, 44/110 avg/max HR, 7:33 hrs sleep, 184.0 lbs, 8 floors climbed

Walk: 2.0 miles, 27:00, 13:29 pace, 10 feet elevation gain, 93/102 resting/max HR, 124/134 resting/max cadence, 36F, 64% RH, 8 mph WNW wind, wind chill 30F, cloudy with snow pellets

Shoes: Brooks Adrenaline GTS20 black: 313.80 miles

It's a thing ... our cat, Nebula likes to wake up around 4:30 AM to start licking itself. Joy ... not. I got out for a walk in the pre-dawn darkness. It was windy so I put my Brooks jacket on over my usual Brooks tights and 1/4 zip long sleeve pullover. I stepped outside and was greeted by snow pellets. But ... I'm stubborn so I took up a brisk walk pace and got it done. My splits were:  13:27 and 13:31.

Saturday, 12/4/2021

9686 steps, 45/144 resting/max HR, 7:41 hrs sleep, 183.9 lbs, 25 floors climbed

Run: 5.55 miles, 48:11, 8:41 pace, 58 feet elevation gain, 136/148 avg/max HR, 160/167 avg/max cadence, 32F, 80% RH, 5 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 319.35 miles

Nebula let me sleep until 4:57 AM ... whatever. I got out for a nice and steady run around 6:30 AM. I chose my "Out on the pier" route that doesn't take me on any heavily used roads. I wore my Noxgear Tracer360 lighted vest anyway. I stopped for a few tiny walk breaks in mile 4 to catch my breath. My splits were: 8:52, 8:35, 8:41, 8:50, 8:29 and 8:38 over the last 0.55 miles. 

Sunday, 11/21/2021 to Saturday, 11/27/2021 - Race with Grace 10K

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, 6.0 miles.

I ran 3 times this week, 19.84 miles.

I didn't bike this week.

I took 57,134 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 am pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 515 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/20). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster 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 got the vaccine).

Sunday, 11/21/2021

9493 steps, 45/145 avg/max HR, 8:43 hrs sleep, 184.4 lbs, 23 floors climbed

run: 5.65 miles, 50:43, 8:59 pace, 78 feet elevation gain, 133/146 avg/max HR, 159/191 avg/max cadence, 42F, 56% RH, 4 to 11 mph SSW wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 281.46 miles

One knockout rose is still going strong!

It turned out that I had a bloody sock! The middle toe of the right foot developed a cut during the run.

I got out for another confidence run on my "Out to the pier and around" route to prove to myself that I can run the Race with Grace 10K on Thanksgiving. I will run it nice and steady since it is a bit farther than I have run in a while. I did take a few tiny walk breaks. My splits were: 9:10, 8:56, 8:56, 8:54, 9:09 and 8:43 over the last 0.65 mile.

Monday, 11/22/2021

8816 steps, 44/114 avg/max HR, 8:45 hrs sleep, 184.4 lbs, 13 floors climbed

walk: 2.0 miles, 27:09, 13:34 pace, 19 feet elevation gain, 88/107 avg/max HR, 125/154 avg/max cadence, 34F, 68% RH, 6 to 26 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 283.46 miles

A brisk and windy morning made for a brisk walk.

Tuesday, 11/23/2021

6845 steps, 43/137 avg/max HR, 7:58 hrs sleep, 184.6 lbs, 15 floors climbed

run: 3.16 miles, 28:40, 9:02 pace, 36 feet elevation gain, 128/140 avg/max HR, 160/168 avg/max cadence, 32F, 79% RH, 7 to 16 mph W wind, partly cloudy

shoes: Salomon SpeedCross 4 blue: 155.23 miles

First snow of winter!

I looked outside when I got the mail around 9:30 PM last night and saw that it was snowing. So ... I wasn't too surprised when I looked out this morning in the pre-dawn darkness and found that the grass was partially covered. But ... today was a run day so I put on my Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I wore my Noxgear Tracer360 and eBay headlamp. I choose my Salomon SpeedCross 4 running shoes for traction. I set up an easy and steady pace ... crunch, crunch. My SpeedCross 4 were overkill but I was glad to have them. I didn't have extra cushion in the SpeedCross 4 (yet) so I could feel my plantar fasciitis complaining a bit so I tried to run on the front of my feet as much as possible. I just headed out on my "Out to Dewey Ave" for a nice 5K. A nice but boring out and back. My splits were: 9:13, 8:58, 8:58 and 8:45 over the last 0.16 mile. I stretched out quite a bit when I got home.

I went to Walgreens on Dewey Ave after work to get my Moderna COVID-19 booster. Yay! My darling wife, Christine, got her Pfizer COVID-19 booster last week.

Wednesday, 11/24/2021

7019 steps, 50/100 resting/max HR, 7:34 hrs sleep, 184.3 lbs, 12 floors climbed

walk: 2.0 miles, 29:08, 14:34 pace, 10 feet elevation gain, 87/95 resting/max HR, 118/129 avg/max cadence, 30F, 84% RH, 4 to 10 mph SSW wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 285.46 miles

I got out for a chilly walk on my usual "Another 2" route. It had not warmed up yesterday or overnight so all the snow that fell was still there. I wore my usual Brooks Adrenaline GTS20s and had no issue with traction. I did avoid any ice patches though. My splits were: 14:57 and 14:11.

I headed out to Wegmans to get the Thanksgiving groceries that my darling wife, Christine, had tasked me to gather. She busied herself as soon as I got home. Soon ... she had stuffing, cranberry sauce and an apple pie done. She had to improvise and put the apple pie in a square tin since she couldn't find her round pie tin.

Stuffing, cranberry sauce and apple "pi-squared"

I did quality control on her cooking just to make sure everything was OK ... delicious! 

Thursday, 11/25/2021

12641 steps, 50/150 resting/max HR, 9:15 hrs sleep, 183.9 lbs, 20 floors climbed

I woke up when my work alarm went off at 5:50 AM since I had forgotten to turn it off for the Thanksgiving holidays. Today was my tenth Race with Grace 10K so I got ready. The temperature of 40F was iffy for shorts so I chose my Brooks tights. I ended up adding my Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I had to add the ability to carry a mask to my running attire since the First Bible Baptist Church required all runners to wear a mask inside the church.

I headed out at 8 AM and got to the race venue at 8:20 AM in plenty for the race start at 9 AM. Funny story: one year I found the race started at 10 AM and started 10 minutes late. Anyway ... I got my bib and post-race shirt (my newest favorite shirt) and got ready for the race. It was really nice seeing all my running friends: Wilt Alston, Andy Ciaio, Roger Howe, Steve Levitsky, Wendy Abbott and others. I told Andy that I would be running slow and just hoped to finish. So ... I took no warmup run and just stretched before the race.

run: 6.28 miles, 54:26, 8:40 pace, 112 feet elevation gain, 137/152 avg/max HR, 161/175 avg/max cadence, 45F, 53% RH, 9 mph SSW wind, wind chill 40F, cloudy

shoes: Brooks Adrenaline GTS20 black: 291.74 miles

And ... we were off! I started pretty far back. I kept my pace slow but got bored with the pace. So ... I slowly moved around slower runners and upped my pace. There was a drone from Overhead View Drones overhead, Facebook link here.

Mile 1, 2 and 3 went well. My right heel felt OK. I could feel it but it didn't bother me. I started to have tiny walk breaks to catch my breath in mile 4, 5 and 6. I usually caught the people that passed me when I took my walk breaks. I finally could see the finish and picked up my pace. I passed a couple of runners as I sprinted for the finish line. And ... done in 54:25, 8:40 pace! I found out that I did OK. I was 161st out of 514 and 6th out of 26 in my M 60-64 age group, Score-this.com results here.

I got a bottle of water, took a selfie and headed into the church. I picked up a raisin bagel on my way out to the Trax. It was enclosed in a plastic bag this week due to COVID-19 restrictions. I didn't really want to stick around so I changed into my newest favorite race T-shirt and headed home.

Thanksgiving supper: turkey, sweet potatoes, suffing and cranberry sauce ... mmm!

Christine had already started cooking. The turkey was in the oven and she had made sweet potatoes. Our Thanksgiving was quite quiet. We both had seconds and then lapsed into a food coma until we digested our food.

There were other races in Rochester today. The 50th Turkey Trot put on by Yellow Jacket Racing was held in Webster. The 4.4 mile version had 1249 finishers, results here. The 2.5 mile version had 1270 finishers, results here. The Feast Thanksgiving Day Run/Walk aka Feast of Burden was held downtown at Blue Cross Arena. The 5 mile version had 368 finishers, results here. The 2 mile version had 182 finishers, results here.

Friday, 11/26/2021

4217 steps, 49/105 resting/max HR, 10:17 hrs sleep, 183.9 lbs, 9 floors climbed

walk: 2.0 miles, 25:58, 12:58 pace, 13 feet elevation gain, 97/112 avg/max HR, 127 avg cadence, 34F, 75% RH, 16 mph W wind, wind chill 24F, cloudy

shoes: Brooks Adrenaline GTS20 black: 293.74 miles

I got out for a walk. But ... I wanted to run ... but I knew better ... so I walked. There was a brisk wind so ... I wanted briskly with a sub 13 pace for a walk ... wow! My splits were: 12:57 and 12:59.

My darling wife, Christine, had leftovers from Thanksgiving ... delicious ... even though she put gravy on the leftover turkey before she put it back in the oven. I bitched and moaned as I tried to cut it but it was still delicious!

Saturday, 11/27/2021

8103 steps, 47/142 resting/max HR, 8:29 hrs sleep, 184.2 lbs, 16 floors climbed

run: 4.75 miles, 41:55, 8:49 pace, 87 feet elevation gain, 135/145 avg/max HR, 159/182 avg/max cadence, 29F, 91% RH, 8 to 28 mph WNW wind, wind chill 22F (felt colder), mostly cloudy

shoes: Brooks Adrenaline GTS20 black: 298.49 miles

The wind was brisk and chilled my bones so I chose a circular route. Hence, a run on my "Out by the pier and around" route. Brr! I warmed up after a mile though. I didn't go out on the pier because it looked covered with water from the waves that the brisk wind was kicking up. I took a few tiny walk breaks to catch my breath in miles 3 and 4. My splits were: 8:43, 8:44, 9:02, 9:08 and 8:24 over the last 0.75 mile.

I had leftover chicken for lunch. My darling wife, Christine, wanted something different for supper so she whipped up a delicious homemade pizza for supper. She baked it in an iron skillet to hold it together. The toppings were tomato sauce, cheese and meatballs! Mmm!

Sunday, 11/14/2021 to Saturday, 11/20/2021

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, 8.15 miles.

I ran 3 times this week, 14.32 miles.

I didn't bike this week.

I took 45.966 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 am pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 508 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/13). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 11/14/2021

5891 steps, 47/135 resting/max HR, 9:53 hrs sleep, 184.9 lbs, 13 floors climbed

walk: 2.06 miles, 27:26, 13:18 pace, 17 feet elevation gain, 99/138 avg/max HR, 122 avg cadence, 40F, 84% RH, 5 to 22 mph SSE wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 255.39 miles

I got out for a brisk walk. It was a bit chilly so I put the pedal to the metal for a 13:05 first mile and a slightly slower 13:31 second mile.

Monday, 11/15/2021

11010 steps, 49/131 resting/max HR, 7:16 hrs sleep, 185.8 lbs, 13 floors climbed

4.2 miles (estimated, 3.15 measured),  39:00 (estimated, 30:23 measured), 9:20 pace (estimated, 9:38 measured), 125/137 avg/max HR, 151/170 avg/max cadence, 36F, 100% RH, 1 to 12 mph WSW wind, drizzle

shoes: Brooks Adrenaline GTS20 black: 259.59 miles

It was a dark, cold and damp when I looked out the window around 6 AM. I tried to think of reasons not to go out on a run ... couldn't find any ... so I got up, got downstairs, got dressed and got outside before I could change my mind. It was definitely cold and damp but at least it was getting light. I had dug out my Brooks 1/4 zip long sleeve pullover so it kept me a bit warm as I started a slow run. I estimate my pace during the first mile was about 9:00 ... and then I found out that I had not pressed the start on my Garmin Venu hard enough. Drat! That took a bit of piss and vinegar out of my sails during the rest of the run so I took some walk breaks to catch my breath and wonder why I was running and not walking. I thought about cutting the run shorter but I kept on my planned "Out by the pier" route of 4.2 miles. I am kind of stubborn so I kept on my slow run pace and got it done. My splits were: 9:54, 9:26 and 9:47 ... kind of slow.

I walked a bit more than usual during work and got over 10,000 steps. My right heel hurt a bit in the evening. :-(.

Tuesday, 11/16/2021

8976 steps, 47/106 resting/max HR, 7:50 hrs sleep, 185.5 lbs, 12 floors climbed

walk: 2.0 miles, 29:07, 14:34 pace, 16 feet elevation gain, 88/101 avg/max HR, 119/164 avg/max cadence, 36F, 91% RH, 2 to 12 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 261.59 miles

I got out for a 2 mile walk on my usual "Another 2" route. My splits were: 14:38 and 14:29. I got in more steps at work when I did my usual "look-see" on the printers in the 4 L3Harris SAS buildings.

Wednesday, 11/17/2021

10269 steps, 50/141 resting/max HR, 6:16 hrs sleep, 185.7 lbs, 22 floors climbed

run: 4.66 miles, 41:26, 8:54 pace, 65 feet elevation gain, 133/144 avg/max HR, 160/173 avg/max cadence, 36F, 80% RH, 11 to 14 mph S wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 266.25 miles

I got out and knew I needed to test my right heel if I wanted to run my 10th Race with Grace 10K in 8 days. So ... I ran my "Out by the pier and around" route of about 4.5 miles. I took it out slow and steady. I only stopped for 2 tiny walk breaks to catch my breath. My splits were: 9:03, 8:51, 8:49, 9:06 and 8:36 over the last 0.66 mile. So ... I signed up for my 10th Race with Grace 10K in the evening. I am still on the fence for signing up for my 11th Freezeroo series. But ... a runner does what a runner does.

Thursday, 11/18/2021

5231 steps, 44/101 resting/max HR, 8:13 hrs sleep, 184.5 lbs, 7 floors climbed

walk: 2.0 miles, 27:20, 14:41 pace, 19 feet elevation gain, 86/100 avg/max HR, 119/153 avg/max cadence, 50F, 100% RH, 9 to 24 mph W wind, light rain

shoes: Brooks Adrenaline GTS20 black: 268.25 miles

My weather app said "rain starting in 5 minutes" ... but I didn't let that stop me from getting up, dressed and out into the pre-dawn darkness. It was warm and forecast to get colder during the day. I dressed in shorts, long sleeve tech, Brooks hat and Brooks light gloves. I set my walk pace to "brisk" and could see the drizzle/rain in my headlamp. I thought to myself ... "my mother would think I am crazy". But ... I was out there doing what I do. My splits were: 13:32 and 13:48.

Friday, 11/19/2021

9107 steps, 46/138 resting/max HR, 7:36 hrs sleep, 185.0 lbs, 21 floors climbed

run: 5.46 miles, 49:17, 9:02 pace, 77 feet elevation gain, 131/140 avg/max HR, 158/168 avg/max cadence, 36F, 21 mph W wind, wind chill 25F, cloudy

shoes: Brooks Adrenaline GTS20 black: 273.71 miles

Today's run was designed to prove to me that I can run the Race with Grace 10K on Thanksgiving (cut to the chase ... mission accomplished). I wanted 5 miles. I had 2 routes in mind: the first was a simple out and back on the LOSP Trail to Island Cottage and the second was a slightly longer "Out on the pier and around" route. The moment I stepped outside and felt the wind I opted from the second route. The first route would have put me into the wind for the whole way out and would have brutal. The second route was a loop and I wouldn't face the wind (mostly) until I had warmed up. The wind in my face that I felt running west out of the Greenleaf Meadows complex was brutal enough. I set a nice, slow and steady pace. The wind coming back from the pier and west on Beach Ave was brutal but I was warm. My thighs tightened up as I went by 5 miles ... I kind of expected that. I stretched out a lot when I got home. My splits were: 8:58, 8:49, 8:55, 9:07, 9:27 and 8:51 over the last 0.66 mile.

Saturday, 11/20/2021

5391 steps, 44/102 resting/max HR, 7:25 hrs sleep, 185.0 lbs, 19 floors climbed

walk: 2.1 miles. 27:31, 13:07 pace, 50 feet elevation gain, 94/108 avg/max HR, 120 avg cadence, 34F, 80% RH, 6 mph S wind, wind chill 29F, sunny

shoes: Brooks Adrenaline GTS20 black: 275.81 miles

It was clear overnight so it was around freezing when I stepped outside. I had on my Brooks tights and 1/4 zip long sleeve pullover. The wind made for a brisk and chilly walk. I warmed up after a mile but I didn't dawdle since I had a good pace going. My splits were: 13:10 and 13:03. 

Sunday, 11/7/2021 to Saturday, 11/13/2021

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, 6.05 miles.

I ran 4 times this week, 13.46 miles.

I didn't bike this week.

I took 48,322 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 am pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. Yes, granted it was 2.25, 2.75 and 3.16 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though (kind of too cold now though).

BTW, I am on a 501 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/6). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 11/7/2021

5283 steps, 47/144 resting/max HR, 8:49 hrs sleep, 182.5 lbs, 8 floors climbed

run: 3.1 miles, 26:38, 8:35 pace, 36 feet elevation gain, 135/149 avg/max HR, 159/167 avg/max cadence, 40F, 53% RH, 5 to 12 mph SSW wind, sunny

shoes: Brooks Adrenaline GTS20 black: 236.77 miles

I got out for a nice 5K on my "Out to Dewey Ave". It's a simple out and back to Dewey Ave on the LOSP Trail. My right heel was a little bit cranky but it loosened up. I thought about stopping for a tiny walk break but I kept on running. My splits were: 8:44, 8:36, 8:30 and 7:41 over the last 0.1 mile. 

Monday, 11/8/2021

9332 steps, 44/100 resting/max HR, 6:04 hrs sleep, 183.6 lbs, 10 floors climbed

walk: 2.05 miles, 29:40, 14:28 pace, 10 feet elevation gain, 83/93 avg/max HR, 119/128 avg/max cadence, 44F, 100% RH, 2 mph SSW wind, clear

shoes: Brooks Adrenaline GTS20 black: 238.82 miles

I got out this morning for a brisk 2 mile walk. It was lighter due to the first Monday after DST ended. My right heel was a bit tight but it loosened up. It felt a lot worse after the day ended because I did a lot of walking. It was a bit disappointing after a week of not so much right heel pain.

Tuesday, 11/9/2021

7319 steps, 47/139 resting/max HR, 6:35 hrs sleep, 184.9 lbs, 9 floors climbed

run: 3.15 miles, 26:59, 8:34 pace, 28 feet elevation gain, 129/143 avg/max HR, 159/170 avg/max cadence, 52F, 87% RH, 1 to 9 mph SSW wind, overcast

shoes: Brooks Adrenaline GTS20 black: 241.97 miles

I thought about a bike to "save" my right heel but I ran anyway. I really wasn't into this run. I thought that my right heel would just flare up and make me walk but it didn't. I just ran slowly out to Dewey Ave and got it done.

Wednesday, 11/10/2021

1981+3600 = 5581 steps, 46/94 resting/max HR, 9:40 hrs sleep, 186.0 lbs, 6 floors climbed

(I pressed Bike instead of Walk on my Garmin Venu and my phone recorded 3600 steps)

walk: 2.05 miles, 28:27, 14:13 pace, 18 feet elevation gain, 86/96 avg/max HR, 45F, 84% RH, 4 to 13 mph W wind, clear

shoes: Brooks Adrenaline GTS20 black: 244.02 miles

I checked the weather and it was 49F so I only put on my Brooks pants, long sleeve tech, light Brooks gloves and a hat. Well ... it felt like 39F so I was a bit cold for this walk until I warmed up. Hence ... the brisk pace! I found that I had pressed Bike instead of Walk on my Garmin Venu so it didn't read the 3600 steps that my phone had recorded.

There was an anti-mandate protest attended by 20 to 30 people outside of the L3Harris on 800 Lee Rd when I left at 3:30 PM today, 13WHAM link here. Let's just say that I am pro-mandate, pro-vaccine and not in the "freedumb" political party.

Thursday, 11/11/2021

9126 steps, 44/143 resting/max HR, 7:43 hrs sleep, 186.0 lbs, 14 floors climbed

run: 3.15 miles, 27:14, 8:38 pace, 28 feet elevation gain, 131/145 avg/max HR, 159/167 avg/max cadence, 45F, 67% RH, 10 to 15 mph E wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 247.17 miles

I got up, got out and got it done. I don't really like my out and back "Out to Dewey Ave" route. I really just wanted to turn around and go back to bed. Anyway ... my splits were: 8:47, 8:29, 8:42 and 8:19 over the last 0.15 mile.

Friday, 11/12/2021

4090 steps, 42/111 resting/max HR, 8:55 hrs sleep, 184.1 lbs, 8 floors climbed

walk: 2.0 miles, 27:31, 13:45 pace, 8 feet elevation gain, 83/100 avg/max HR, 117/126 avg/max cadence, 56F, 36% RH, 10 to 25 mph W wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 249.17 miles

The forecast told me that it would be raining at 6 AM so I set my alarm for 7 AM. Well ... it wasn't raining when I woke up at 6:36 AM. So ... I went out for a "Another 2" mile walk during lunch. My right heel felt good so I put the "pedal to the metal". It was nice walking during the day.

Saturday, 11/13/2021

7591 steps, 48/191 resting/max HR, 183.7 lbs, 21 floors climbed

run: 4.16 miles, 36:38, 8:48 pace,

shoes: Brooks Adrenaline GTS20 black: 253.33 miles

I got for a bit longer run this morning on my "Out by the pier" route. I had to stop for tiny walk breaks to catch my breath after the first couple miles. I pushed about a mile past my usual 3.1 miles. I am still taking it slow ... kind of expecting my right heel to just up and scream at me, I guess. I am just happy to run.