Sunday, 12/26/2021 to Saturday, 1/1/2022 - Freezeroo #2

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, 6.15 miles.

I ran 6 times this week, 26.07 miles.

I didn't bike this week.

I took 60,307 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 3 months now. It has slowly helped over the past 2 months. 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 550 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated 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). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 12/26/2021

9032 steps, 49/144 resting/max HR, 16 floors climbed

Run: 5.5 miles, 48:03, 8:44 pace, 76 feet elevation gain, 132/147 avg/max HR, 161/172 avg/max cadence, 38F, 95% RH, 4 to 17 mph W wind, wind chill 34F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 390.19 miles

I slept in until 6:55 AM ... it felt good. I puttered around a bit and then got up, got dressed and got out there. It was colder so I wore my winter usual: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie, compression socks and heavy running gloves. I set up a easy pace and headed out on my "Out on the pier" route. I met an untethered dog (no worries ... just curious and I let it sniff my hand), its owner and a runner on the Ontario Beach Park boardwalk. I was a bit more tired and took 3 untimed walks to catch my breath. My splits were 8:51, 8:31, 8:41, 8:54, 8:53 and 8:26 over the last 0.5 mile.

Monday, 12/27/2021

5286 steps, 43/110 avg/max HR, 10:54 hrs sleep, 180.4 lbs, 13 floors climbed

Walk: 2.0 miles, 26:06, 13:03 pace, 19 feet elevation gain, 86/104 avg/max HR, 125 avg cadence, 27F, 93% RH, 6 to 18 ESE wind, wind chill 21F, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 392.19 miles

I slept in until 6:15 AM. I did the usual puttering around but it was a walk day so I got up, got dressed and got out there. Alexa told me it was 27F with a wind chill of 19F so I added a Brooks jacket before I went outside. It was brisk outside so I set a brisk pace. My splits were 13:12 and 12:54.

Tuesday, 12/28/2021

8908 steps, 43/139 avg/max HR, 8:37 hrs sleep, 181.8 lbs, 19 floors climbed

Run: 4.65 miles, 41:11, 8:51 pace, 51 feet elevation gain, 130/141 avg/max HR, 157/167 avg/max cadence, 37F, 75% RH, 4 to 30 mph WSW wind, wind chill 33F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 396.84 miles

I had to get a blood test for Ricoh first thing in the morning, so I got out for a mid-morning run after I got back home. It was 37F which is right on the border for wearing shorts for me. I chose shorts and kind of regretted it. The gusty west wind was definitely chilly on my legs as I ran on my "Out by the pier" route. I was definitely motivated to keep running, lol! My splits were 8:58, 8:49, 8:59, 8:49 and 8:36 over the last 0.5 mile.

Wednesday, 12/29/2021

8004 steps, 42/138 avg/max HR, 9:53 hrs sleep, 180.6 lbs, 18 floors climbed

Run: 4.5 miles, 39:15, 8:43 pace, 45 feet elevation gain, 126/139 avg/max HR, 158/167 avg/max cadence, 38F, 100% RH, 5 mph SE wind, overcast

Shoes: Brooks Adrenaline GTS20 black: 401.34 miles

I had to go to my doctor for a BP/pulse to fill out a form for my Ricoh healthcare so I went out for a run after I got home. I set up a steady pace on my "Out by the pier" route and got it done. My splits were 8:57, 8:38, 8:47, 8:33 and 8:36 over the last 0.5 mile.

Thursday, 12/30/2021

9240 steps, 42/96 avg/max HR, 179.6 lbs, 10 floors climbed

Walk: 2.0 miles, 26:57, 13:38 pace, 9 feet elevation gain, 88/97 avg/max HR, 121/134 avg/max cadence, 38F, 100% RH, 1 to 5 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 403.34 miles

I woke up at 3:57 AM ... I think I got back to sleep. But ... I was up at 5:50AM to get ready for my single day of work for the week at Ricoh. So ... get up, get dressed and get out for a brisk walk on my "Another 2" route. My splits were 13:35 and 13:21.

Friday, 12/31/2021

2144 + 3700 (from cell) steps, 42/127 resting/max HR, 11:04 hrs sleep (don't think so), 179.5 lbs, 9 floors climbed

Walk: 2.15 miles, 28:18, 13:10 pace, 55 feet elevation gain, 103/135 avg/max HR, 41F, 100% RH, 3 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 405.49 miles

I slept in until 7:30 AM ... wow! I chose to do a walk on the last day of 2021 since I have Freezeroo #2 tomorrow morning. It was around 40F (again) so I did my usual brisk walk on my "Out to Beach Ave" route. I chose this route to keep from walking in the mud by the hole in the LOSP Trail fence on my "Another 2" route. I pressed Bike instead of Walk on my Garmin Venu so I don't have splits.

Well ... it's a double stat day since it's the end of December and end of 2021. Good riddance, 2021!

I took 15 walks in December for 28.31 miles, 1.89 miles/walk and 140 walks in 2021 for 213.2 miles, 1.52 miles/walk.

I took 17 runs in December for 70.48 miles, 4.15 miles/run and 145 runs in 2021 for 483.06 miles, 3.33 miles/run.

I ran one in-person race in December:

 12/11 Freezeroo #1, 3.1 miles, 25:53, 8:11 pace, 64th out of 136, 6th out of 17 in my M 60-64 age group

I didn't snowshoe (lol) in December but took 9 snowshoes in 2021 for 19.02 miles, 2.11 miles/snowshoe.

I didn't bike in December but took 106 bikes in 2021 for 1316.55 miles, 12.42 miles/bike.

I took 241.231 steps in December and 2,119,315 steps in 2021.

My walk/run/bike streak reached 556 days since 6/24/2020.

Recap of 2021

My 2021 races were

1/15/21 to 5/15/21 7 Races-7 Cites, 124 activities, 30 walks-60.9 miles; 86 runs-286.3 miles; 8 bikes-101.3 miles

3/18/21 Virtual Runnin' of the Green, 5 miles, 43:04, 8:37 pace

5/2/21 Medved Madness Long Course, 13.73 miles, 3:10:09, 13:51 pace

5/16/21 Virtual Lilac 10K, 6.2 miles, 53:26, 8:37 pace

5/25/21 Run Our River 5K-May 25:43, 8:05 pace

8/31/21 Run Our River 5K-August, 28:37, 9:00 pace

9/28/21 Run Our River 5K-September, 26:44, 8:36 pace

10/26/21 Run Our River 5K-October, 27:32, 8:53 pace

11/25/21 Race with Grace 10K, 54:26, 8:40 pace

12/11/21 Freezeroo #1, 3.1 miles, 25:53, 8:11 pace

 

Well ... it was a challenging year for me. I fought off the pain in my right foot for months until I finally figured out around the end of May that it hurt too much to keep running. My Internet research told me that I had plantar fasciitis. It hurt to walk as soon as I got up and loosened up a bit after I got walking (but it still hurt and got worse during the day). I bought some stuff that I hoped would help (Kuru Atom walking shoes, Solemenders, a night brace) plus I thought that resting (just walking not running) would help. I did buy a Dr Scholls insole for platar fasciitis which helped a bit. I walked/limped a mile or biked a lot to keep my run/walk/bike streak alive. I finally figured out what worked for me. My daughter told me about compression socks plus I found stretches (heel drops) that helped. I slowly got back to walking faster and then running after a couple of months. I was running sort of OK by the end of October. I slowly upped my distance to around 5 miles by the end of November. I am still not 100%. I stretch before and after every run. I'm just happy to be able to run.

Saturday, 1/1/2022

13993 steps, 42/151 resting/max HR, 8:15 hrs sleep, 181.5 lbs, 45 floors climbed

I woke up around 6:15 AM or so. I puttered around a bit before I started to get ready for my 12th Freezeroo #2. It was warm so I chose shorts, my Brooks 1/4 zip long sleeve pullover, a hat and heavy running gloves. I left around 9 AM and got down to the Beach parking lot at Mendon Ponds Park around 9:25 PM. It was even warmer so I changed to an orange long sleeve tech. I found that I hadn't brought my running water bottle so I hoped that there was a water stop or two on the course (there wasn't).

Run #1: 0.5 mile, 4:46, 9:27 pace, 49 feet elevation gain, 114/124 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 405.99 miles

This was just a little run to warm up a bit and to pass the time before the race. My right foot with its hopefully cure plantar fasciitis gave me some twinges so I was a bit apprehensive just before the 7.5 miles of Freezeroo #2 minutes away.

Run #2: 7.57 miles, 1:06:17, 8:45 pace, 302 feet elevation gain, 137/154 avg/max HR, 158/170 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 413.56 miles

I'm in the orange - taken by Tim Matthews at runnerpics.shutterfly.com

I'm in the orange - taken by Bill Murphy

I lined up a bit farther back than I usually do in my previous 11 Freezeroo #2s. And ... we were off! I eased into a nice and steady but a bit fast pace. The course back out to Route 65 was hilly. I kept my pace until mile 4 on Pond Rd. I was getting tired so I reverted to a "run 1 mile and walk a bit" strategy for the next 3 miles. I was running in the same group of runners and was happy with that. 

A cowbell and a welcome to mile 6! - taken by Vicky Beaver

I sped up a little bit once I entered Mendon Ponds Park. Then a bit more once up the last hill at the stone cottage. I could see the finish! I knew the race would be over soon. And ... I was done! 

Cruising into the finish - taken by Vicki Beaver

I was thirsty and doubled over for a few seconds while I caught my breath. I walked over to the Trax. I downed most of a pint of water and changed my wet top and hat. I walked up to the Stewart Lodge for a bit of lunch (pasta, 1/2 bagel with jelly, grapes and 2 cookies). I sat with Wilt, Andy and Laura for a bit before heading home.

My body complained a bit about running 7.5 miles. I checked my running spreadsheet and found that I haven't run this far since November 2020. I did OK. Yes, I ran slower. I was in the middle of the pack at 95th out of 221, results here. I was 10th out of 20 in my M 60-64 age group, results here. My splits were 8:13, 8:39, 8:40, 8:35, 9:03, 9:06, 9:24 and 8:05 over the last 0.57 mile. Yes, it was my slowest Freezeroo #2. But .. I am coming off an injury, was under-trained and am just a bit older. Hey ... I'm just glad to be able to run. It's all good!

Sunday, 12/19/2021 to Saturday, 12/25/2021

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 3 times this week, 6.0 miles.

I ran 4 times this week, 20.0 miles.

I didn't bike this week.

I took 59,149 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 543 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated 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). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 12/19/2021

8811 steps, 46/143 avg/max HR, 8:05 hrs sleep, 183.4 lbs, 21 floors climbed

Run: 5.0 miles, 45:20, 8:59 pace, 82 feet elevation gain, 133/147 avg/max HR, 158/170 avg/max cadence, 25F, 88% RH, 8 to 21 WNW wind, wind chill 17F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 363.69 miles

I was up at 5:10 AM and puttered around quite a bit with email and Facebook. I still got out before sunrise at 7:43 AM. It was a bit colder than yesterday so I added a short sleeve tech to my usual Brooks tights and 1/4 zip long sleeve pullover. I set up an easy as I did my "Out by the pier and around" route with a little extra to get to 5 miles. The boardwalk in the Ontario Beach Park was a bit icy so I slowed down until I was clear of it. My splits were 8:58, 8:46, 9:06. 8:59 and 8:40.

Monday, 12/20/2021

7089 steps, 46/109 resting/max HR, 182.2 lbs, 12 floors climbed

Walk: 2.0 miles, 25:37, 12:49 pace, 7 feet elevation gain, 98/109 avg/max HR, 125/155 avg/max cadence, 19F, 93% RH, 6 mph SSW wind, wind chill 12F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 365.69 miles

Brr! It was a walk day on a bone chilling morning. It had fallen to 19F overnight. I was a bit underdressed with my Brooks tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set out at a very brisk pace. There was a bit of ice that I didn't see at the railroad tracks on Greenleaf Rd ... I stayed upright. The other ice on the sidewalks was easily seen in my headlamp and avoided. Brr! I was pretty cold when I got back so I just stretched out my right foot before I went inside. Brr!

Tuesday, 12/21/2021

9474 steps, 44/138 resting/max HR, 9:40 hrs sleep, 183.7 lbs, 21 floors climbed

Run: 4.25 miles, 37:48, 8:53 pace, 129/140 avg/max HR, 160/170 avg/max cadence, 34F, 75% RH, 8 mph W wind, wind chill 28F, cloudy. 

Shoes: Brooks Adrenaline GTS20 black: 369.94 miles

It was 15F warmer than yesterday with almost no wind so it felt a lot warmer. I set a steady pace. I had reserved 2 of the latest movies to hit Redbox when I woke up at 5:30 AM so I stopped by the Redbox at the 7-11 on Lake Ave. I chose my "Out by the pier" route so I hit the 7-11 on the way back with only a mile to go. I rented the latest James Bond "No Time to Die" and "The Last Duel" ... sweet! My splits were 8:55, 8:50, 8:56, 8:54 and 8:45.

Wednesday, 12/22/2021

7460 steps, 44/128 resting/max HR, 182.3 lbs, 11 floors climbed

Walk: 2.0 miles, 27:04, 13:32 pace, 17 feet elevation gain, 97/133 avg/max HR, 120/141 avg/max cadence, 35F, 77% RH, 6 to 25 mph WNW wind, wind chill 29F, cloudy with light drizzle

Shoes: Brooks Adrenaline GTS20 black: 371.94 miles

I got out for my usual 2 miles on my usual "Another 2" route. I have been wearing my Noxgear Tracer360 lighted vest and it does help. Two drivers gave me the right of way to cross in front of them. It's always a tense time for a runner or walker when you approach an intersection or driveway. My splits were 13:49 and 13:16.

Thursday, 12/23/2021

13164 steps, 44/137 resting/max HR, 7:26 hrs sleep, 182.4 lbs, 18 floors climbed

Run: 5.25 miles, 48:36, 9:15 pace, 45 elevation gain, 128/139 avg/max HR, 159/166 avg/max cadence, 26F, 95% RH, calm, cloudy with a few flakes.

Shoes: Brooks Adrenaline GTS20 black: 377.19 miles

I woke up around 5:15 AM and caught up on email and Facebook while I waited for the alarm to go off at 5:50 AM. I looked out and saw that some snow had fallen overnight. It was a run day ... I wondered about the traction. I chose my usual running gear: Brooks tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie. I went with my usual Brooks Adrenaline GTS20. There was less than an inch of snow on the ground with practically no wind. I set up a nice and easy pace. I was out a bit early so I chose my "Out to Island Cottage" route on the LOSP Trail. I didn't have any issues with traction ... but I didn't make any sudden turns either. My splits were 9:15, 9:28, 9:18, 9:14, 9:06 and 9:00 over the last 0.25 mile. 

Friday, 12/24/2021

4593 steps, 45/93 resting/max HR, 182.9 lbs, 9 floors climbed

Walk: 2.0 miles, 32:00, 16:00 pace, 17 feet elevation gain, 80/102 avg/max HR, 114/134 avg/max cadence, 30F, 100% RH, 2 mph SE wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 379.19 miles

Well ... another dusting of snow fell overnight. Today was a walk day so I got up, got dressed with my usual winter gear and got outside before I could think better of the idea. I added a string of Christmas lights that I bought for 1/2 off at Walgreens last year. There seemed to be a layer of ice underneath the snow in a few spots so I took it easy on the LOSP Trail. The sidewalk on Greenleaf Rd had better footing so I sped up a bit. My fingers were cold when I got done so I headed straight inside instead of stretching. Brr! My splits were 16:54 and 15:06.

I was surfing the TV when I happened on "Four Falls of Buffalo". It's an ESPN 30 on 30 film on the Buffalo Bills four consecutive Super Bowls in the early 90s. Here is a Bing link full of other links for the reader to explore, here. Yes ... they lost all four. Yes ... "wide right" has a whole new meaning in Buffalo. I caught about 3/4 of it and was transfixed. I couldn't turn away. I knew how it would turn out but I have watched and rooted for the Buffalo Bills all my life. Go, Bills, go! Josh Allen for the win!

Saturday, 12/25/2021

8558 steps, 42/145 resting/max HR, 9:57 hrs sleep, 181.9 lbs, 20 floors climbed

Run: 5.5 miles, 48:43, 8:51 pace, 92 feet elevation gain, 132/147 avg/max HR, 159/168 avg/max cadence, 45F 98% RH. 5 to 9 mph SW wind, overcast ☁️ with light drizzle

Shoes: Brooks Adrenaline GTS20 black: 384.69 miles

I was up late so I turned off my 5:45 AM weekend alarm when it went off and slept in until 8:14 AM. Wow ... I almost never sleep that late! I puttered around a bit while I heard it rain outside. I thought about waiting until the afternoon but I didn't want life get in the way. Habit got me up, dressed and out there. It was above 40F so I wore shorts along my usual Brooks 1/4 zip long sleeve pullover. I also pinned on my Christmas lights with 3 pins so they wouldn't bounce when I ran. I set up a steady pace as I ran on my "Out on the pier and around" route.There was absolutely no one outside. My splits were 8:52, 8:57, 8:48, 8:54, 8:58 and 8:25 over the last 0.5 mile.

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

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 3 times this week, 6.01 miles.

I ran 4 times this week, 17.46 miles.

I didn't bike this week.

I took 54,971 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 536 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/11). 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). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My message: get vaccinated, boosted and wear a mask properly!

Sunday, 12/12/2021

10355 steps, 47/143 resting/max HR, 6:58 hrs sleep, 185.4 lbs, 13 floors climbed

Run: 6.25 miles, 59:35, 9:32 pace, 49 feet elevation gain, 128/145 avg/max HR, 147/176 avg/max cadence, 36F, 70% RH, 12 mph WSW wind, wind chill 28F, sunny

Shoes: Brooks Adrenaline GTS20 black: 341.42 miles

Tall Doug (the sun was coming up behind me)

Our Knockout Rose took a lot of damage from last night's wind

I got out early on what I intended to be a 5 mile out by the pier. But ... I changed it up when trees, branches and twigs on the LOSP Trail. I just decided to clean up what I could. First I came upon a 6 inch tree across the LOSP Trail between Greenleaf and Latta. It was easily stepped over and I knew I couldn't move it. I went to the end of the LOSP Trail to Latta, turned around and went back to Dewey Ave. I picked up, kicked aside or dragged any big branches off. I almost headed back at Dewey but I could see more branches on the LOSP Trail across Dewey so I kept running. There was a 3 inch tree with lots of branches down at about waist height. I chose to step and force my way through it. I headed all the way to Island Cottage and then headed back. There wasn't much to clear on the way back. It was longer that I had wanted to run but I had a lot of stops so it's all good. I tried to stop my Garmin when I was clearing but forgot sometimes. My splits were: 9:06, 9:32, 12:16, 8:49, 8:55, 8:54 and 8:12 over the last 0.25 mile.

Monday, 12/13/2021

6024 steps, 44/105 resting/max HR, 8:27 hrs sleep, 184.4 lbs, 11 floors climbed

Walk: 2.0 miles, 27:41, 13:49 pace, 90/104 avg/max HR, 121/132 avg/max cadence, 41F, 52% RH, 16 mph WSW wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 343.42 miles

I slept right up until my alarm at 5:50 AM scared me awake. I really didn't want to get up ... but I am a creature of habit so I got up, weighed myself, got dressed and got out. Today was a walk day. I set a brisk pace on my "Another 2" route. My splits were 14:09 and 13:29.

Tuesday, 12/14/2021

10278 steps, 44.149 resting/max HR, 7:56 hrs sleep, 184.6 lbs, 11 floors climbed

Run: 3.1 miles, 26:33, 8:33 pace, 28 feet elevation gain, 136/155 avg/max HR, 163/170 avg/max cadence, 31F, 80% RH, 6 mph NW wind, wind chill 26F, clear.

Shoes: Brooks Adrenaline GTS20 black: 346.52 miles

It was warm and cozy under the covers while Christine snored nearby but ... it was a run day. I got up, weighed myself (0.0 change), got dressed and got outside. It was frosty but ... I got running before I could change my mind. I set up a nice and steady pace. There wasn't much wind so I headed out on my out and back "Out to Dewey Ave' route. I concentrated on just getting it done. It's been a while since I ran a 5K without stopping. My splits were 8:25, 8:38, 8:37 and 8:32 over the last 0.1 mile.

Wednesday, 12/15/2021

5840 steps, 47/100 resting/max HR, 7:03 hrs sleep, 185.2 lbs, 9 floors climbed

Walk: 2.0 miles, 26:33, 13:16 pace, 10 feet elevation gain, 94/106 avg/max HR, 126/138 avg/max cadence, 39F, 58% RH, 6 to 18 S wind, wind chill 35F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 348.52 miles

It was a Wednesday so it was a walk day. I have settled in a MWF walk, TuThSatSun run routine. It seems to work. Anyway ... there was a cold and brisk wind so I set a brisk pace to keep warm. My splits were 13:19 and 13:12 pace.

Thursday, 12/16/2021

8983 steps, 43/143 resting/max HR, 7:21 hrs sleep, 185.3 lbs, 21 floors climbed

Run: 3.1 miles, 26:53, 8:40, 34 feet elevation gain, 133/148 avg/max HR, 160/168 avg/max cadence, 57F, 37% RH, 3 to 25 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 351.62 miles

I was surprised when Alexa told me that it was 57F. So ... I wore shorts and a long sleeve tech when I stepped outside for my Thursday run. It was windy ... but it was a warm wind. I chose my out and back "Out to Dewey Ave" route. I felt sluggish so I set an easy pace. I wanted to stop for a tiny walk break several times but I pushed through and held my pace. I knew I would be done soon enough so I could stop. My splits were 8:43, 8:43, 8:39 and 7:41 over the last 0.1 mile.

Well ... the KROC airport set a record of 65F today which esclipsed the record of 62F set way back in 1897. A cold front went through around 7 PM so ... say goodbye to the warmth!

Friday, 12/17/2021

5586 steps, 45/111 avg/max HR, 6:49 hrs sleep, 184.7 lbs, 8 floors climbed

Walk: 2.01, 25:36, 12:46 pace, 18 feet elevation gain, 97/111 avg/max HR, 126 avg cadence, 40F, 70% RH, 8 to 27 SSW wind, wind chill 34F, clear

Shoes: Brooks Adrenaline GTS20 black: 353.63 miles

Yes .. yesterday's warmth was gone so it was back to Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves (not Brooks, lol) for my walk on my usual "Another 2" route. I set a VERY brisk pace to keep warm. The wind was definitely chilly! My splits were 12:55 and 12:38(!). My right heel doesn't bother me too much lately but I do get twinges of pain sometimes in the afternoon and evening.

Saturday, 12/18/2021

7905 steps, 42/143 resting/max HR, 8:59 hrs sleep, 193.9 lbs, 14 floors climbed

Run: 5.01, 43:44, 8:44 pace, 8e feet elevation gain, 133/145 avg/max HR, 161/68 avg/max cadence, 34F, 75% RH, 8 mph SE wind, wind chill 28F, snow flakes

Shoes: Brooks Adrenaline GTS20 black: 358.64 miles

The lone knockout rose looked a bit peaked

I got out for a 5 mile run on my rarely used "Out to Dewey Ave and around" route. But it was 5 so it's all good. I struck up a nice, easy and steady pace and kept it with no stops. Little steps of improvement! There were a few flakes of snow when I started that became a light snow when I stopped ... very nice. My splits were 8:45, 8:44, 8:35, 8:47 and 8:49.

Sunday, 12/5/2021 to Saturday, 12/11/2021 - Freezeroo #1

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, 6.15 miles.

I ran 4 times this week, 9.67 miles.

I didn't bike this week.

I took x 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 529 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/4). 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 (and now the Omnicon) 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, 12/5/2021

7395 steps, 49/142 resting/max HR, 7:29 hrs sleep, 184.2 lbs, 17 floors climbed

run: 3.11 miles, 26:48, 8:38 pace, 45 feet elevation gain, 134/145 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 322.46 miles

I got out a bit earlier for a nice and easy 5K. I started out at a dog slow pace on my "Out to Stutson St Overlook" route. I must have sped up because I did get an 8:38 pace. My splits were: 8:44, 8:45, 8:23 and 8:43 over the last 0.11 mile. I got it done.

Monday, 12/6/2021

6715 steps. 50/105 resting/max HR, 6:06 hrs sleep, 184.5 lbs, 14 floors climbed

Walk: 2.0 miles, 28:10, 14:04 pace, 15 feet elevation gain, 90/100 avg/max HR, 121/145 avg/max cadence, 48F, 71% RH, 16 mph S wind, wind chill 43F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 324.46 miles

Well ... I went to bed late around 11:30 PM last night and Nebula woke me up around 4:30 AM. I think I got back to sleep before my alarm went off at 5:50 AM. But ... I got up, got dressed and got out for a walk. It was warmer and windy. There is a high wind advisory for this afternoon and evening. I moved some branches off of the LOSP Trail so others wouldn't have to do it. My splits were: 14:00 and 14:07. 

Tuesday, 12/7/2021

9365 steps, 45/136 resting/max HR, 8:20 hrs sleep, 186.1 lbs, 13 floors climbed

Run: 3.1 miles, 26:59, 8:42 pace, 54 feet elevation gain, 129/139 avg/max HR, 163/170 avg/max cadence, 30F, 69% RH, 8 mph WNW wind, wind chill 20F, clear.

Shoes: Brooks Adrenaline GTS20 black: 327.56 miles

It had gotten colder overnight and the wind had died down but ... a fine dusting of snow greeted me when I stepped outside into the pre-dawn darkness. It was a run day so I ran. I started out at a slow pace and kept it there. I didn't see or feel any ice but I didn't make any sudden turns either. The wind was a bit nippy as I headed out west on the LOSP Trail. I kicked and/or placed a few fallen branches out of the way. Just out and back, baby ... got it done! My splits were: 8:40, 8:51, 8:34 and 8:55 over the last 0.1 mile. 

Wednesday, 12/8/2021

8097 steps, 52/110 resting/max HR, 185.3 lbs, 13 floors climbed

Walk: 1.05 miles, 14:57, 14:15 pace, 30 feet elevation gain, 91/104 avg/max HR, 117/140 avg/max cadence, 27F, 93% RH, 3 mph SW wind, light snow

Shoes: Brooks Adrenaline GTS20 black: 328.61 miles

I got for a short walk in the pre-dawn darkness. It was snowing lightly and about 1/4 inch had fallen overnight. I had no issues with traction so I did a brisk pace.

I had to cut the walk short because I had to be at the U-Haul outside of Palmyra at 8 AM. Why you ask? Well ... I had agreed to help move my ex-wife, Nancy, from Palmyra to Canandaigua. I was the truck driver and provided the muscle when one guy begged out because of a rolled ankle and another guy had to quit after his back gave out. This left a guy named Willy and I doing the rest of the move. The loading of the truck went OK though. We had to leave a couch behind because we couldn't get it out of the apartment. I don't know how it got in but we couldn't figure out how to get it out. The drive to Canandaigua went OK. I even backed up the 10 foot truck down a driveway without a spotter. I did get out several times to figure out where I was going. Her new apartment was on the third floor and had an elevator. We found a 5 foot long cart by the back door. This made the unloading of the truck go a lot better than we expected. We were done by noon. Nancy had donuts for snacking while we loaded and pizza after we unloaded. Everything went smoothly. 

Thursday, 12/9/2021

5040 steps, 49/95 resting/max HR, 8:59 hrs sleep, 184.5 lbs, 10 floors climbed

Walk: 1.1 mile, 18:01, 16:23 pace, 26 feet elevation gain, 85/95 avg/max HR, 112/132 avg/max cadence, 27F, 80% RH, 7 mph W wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 329.71 miles

I debated whether I should do a walk or a run. My usual schedule called for a run but my body told me to walk. It's a good thing too. There was black ice on the LOSP Trail and I would have surely fallen when I turned on it if I had been running. I adjusted my gait to keep myself upright. I cut my walk down to 1 mile too. 

Friday, 12/10/2021

6533 steps, 48/99 resting/max HR, 7:50 hrs sleep, 187.7 lbs, 15 floors climbed

Walk: 2.0 miles, 27:59, 13:58 pace, 18 feet elevation gain, 91/108 avg/max HR, 121/149 avg/max cadence, 37F, 65% RH, 6 mph SW wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 331.71 miles

Freezeroo #1 is tomorrow so it was definitely a walk day today. I got out at a brisk pace on my "Another 2" route. My splits were 13:59 and 13:55. 

Saturday, 12/11/2021

steps, 

I was up early around 5:30 AM like usual on a Saturday. I had plenty of time before the start of Freezeroo #1 at 10AM. I didn't even start to get ready until 8:30 AM. I was out the door at 8:55 AM and was down at the Northern Christian Academy on Spencerport Rd at 9:20 AM with a stop for gas at BJs. 

I didn't want to take a warm up run ... so I did a real short one. It was to pass the time and make sure that I had the proper gear. It was the mid 50s so I wore shorts, a long sleeve tech and light running gloves.

Run: 0.3 mile, 2:52, 9:34 pace, 26 feet elevation gain, 102/118 avg/max HR, 153/160 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 332.01 miles

Run: 3.16 miles, 25:53, 8:11 pace, 13 feet elevation gain, 137/151 avg/max HR, 160/175 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 335.17 miles

I lined up back a bit farther than I usually do. And ... we were off! I started out slow and slowly built a bit of speed. Miles 1 and 2 went well. I passed a few runners. Then ... the wheels fell off a bit. I just couldn't get my breath and felt a slight stitch in my right side. I went into a run and walked when I had to until the finish. I was happy that I broke 26. I was out of breath but otherwise OK. I did the usual ... go out way too hard in mile 1 and 2 (7:53 and 7:56 pace) and paid for it in mile 3 (8:49 pace) and closed the last 0.16 mile at 7:36 pace. I really didn't think I was running that fast. My running spreadsheet says that I was only 10 seconds slower than my fastest 5K of 2021 way back in May before I came back with plantar fasciitis in my right foot. I did OK. I was 64th out of 136, results here. I was 6th out of 17 in my M 60-64 age group, results here. 

Cruising into the finish - taken by Christina Darlak Ruhland

There were 2 other races in Rochester today around the same time. The Reindeer Run 5K put on by Yellow Jacket Racing was held downtown with 596 finishers, results here. The Winter Trail Festival (affectionally known as WTF) put on by TrailsROC was held in Powdermill Park. There were 3 different versions: the Lisa Valone Memorial 5 Miler with xx finishers, results here; the Jill Jacket Memorial 10 Miler with xx finishers, results here and the 15 Miler with xx finishers, results here.

Then the It's A Wonderful Life 5K was held out in Seneca Falls at 4:40 PM ... which was right about when a cold front with 50 to 60 mph winds was ripping through upstate NY. There were 4306 registered and 3170 finishers, results here. Years ago ... I would have thought about running the Freezeroo and then the It's A Wonderful Run 5K ... but maybe next year ... lol!