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!