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.