Sunday, 10/17/2021 to Saturday, 10/23/2021

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, 5.05 miles.

I ran once this week, 2.06 miles.

I biked 4 times this week, 47.09 miles.

I took 27,834 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 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 have been referred to PT but I haven't set up an appointment. 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 stretch my right heel ... a lot.

BTW, I am on a 480 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/16). 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, 10/17/2021

2658 steps, 45/113 resting/max HR, 8:59 hrs sleep, 182.3 lbs, 6 floors climbed

bike: 11.0 miles, 56:05, 11.8/24.3 avg/max mph, 133 feet elevation gain, 96/114 avg/max HR, 25 avg respiration, 52/75 avg/max cadence, 53F, 87% RH, 3 to 16 mph W wind, overcast with sprinkles

I slept in until 6:50 AM. Shocking! I also had an all-nighter! Double shock! No ... it's not what you think. I just that I went all night without having to get up and go pee. Guys over 50 know what I am talking about. A bit TMI ... maybe but it's the truth. I am 64.

Anyway ... I got out for a cool and windy bike around 9 AM. It was somewhat sunny with clouds in the west. Well ... I was just about to put my helmet on when it started to sprinkle. My next door neighbors and I had come outside at the side by chance. We looked at each other and laughed. I told them I was all dressed so I was going anyway. So ... I did. It did sprinkle off and on a bit and it was windy. But ... I was dressed for it with my Brooks pants, long sleeve tech and my Brooks jacket so I didn't let it bother me. The wind out of the west did slow me heading west on Janes but pushed me along when I turned to go back. It was an enjoyable ride.

Monday, 10/18/2021

5627 steps, 47/114 resting/max HR, 7:20 hrs sleep, 183.7 lbs, 15 floors climbed

walk: 1.5 miles, 23:32, 15:41 pace, 8 feet elevation gain, 88/111 avg/max HR, 114/128 avg/max cadence, 49F, 74% RH, 15 to 27 mph NW wind, wind chill 45F, mostly cloudy

shoes: Kuru Atom 52.5 miles

It was dark, chilly and windy when I woke to my alarm at 5:35 AM. My thighs were still tight from yesterday's bike so I chose to walk this morning. I wore shorts, long sleeve tech, Brooks jacket and Brooks hat. I also wore my Noxgear Tracer360 lighted vest and eBay headlamp. My right heel felt sort of OK so I upped my pace to "brisk". I saw a lone bicyclist in the dark on the LOSP Trail. He had a headlamp and was riding slowly. We exchanged "Hi" as we passed each other. I could have used gloves but otherwise I was well dressed for the weather.

I watched the Bufflo Bills play at the Tennessee Titans on Monday Night Football. It was a ping-pong game with 8 lead changes. The Bills were trying to take the lead or tie at the end of the game. There were less than 30 seconds to go, 4th and 2 feet at the 2. What to do? Kick a FG to tie the game at 34 or a shotgun pass/run play or a QB sneak? Well ... Josh faked talking to his linemen, settled under center and took the snap. So ... Josh slipped and didn't get the first down. Game over ... the Bills lose 31-34. News link here, here and here (might be behind paywall).

Tuesday, 10/19/2021

2359 steps, 44/119 resting/max HR, 6:51 hrs sleep, 183.3 lbs, 3 floors climbed

walk: 1.1 mile, 16:48, 15:12 pace, 9 feet elevation gain, 98/124 avg/max HR, 44F, 93% RH, 3 mph WNW wind, sunny

shoes: Kuru Atom 53.6 miles

I slept in for a hour since I was up late watching the Bills lose and then too keyed up afterwards to compound trying to fall asleep just before midnight.

Wednesday, 10/20/2021

3689 steps, 43/112 resting/max HR, 7:56 hrs sleep, 183.4 hrs sleep, 8 floors climbed

bike: 13.39 miles, 1:06:29, 12.1/16.6 avg/max mph, 60 feet elevation gain, 100/112 avg/max HR, 24 avg respiration, 55/75 avg/max cadence, 58F, 80% RH, 2 to 10 mph SW wind, clear

I saw the full moon setting in the west when I got outside. So I knew that I would be riding my "Out to East Manitou Rd" route. It was really pretty as I rode out past the 3 ponds on the left and Lake Ontario on the right. It was light as I headed back. My headlamp got dimmer and dimmer. I got back just as the sun rose at 7:30 AM.

I had on my usual reflective Brooks jacket, Livall helmet, headlamp (which needed a charge) and taillight. So I could be seen. I can't see the same thing about a dog walker on the LOSP Trail between Greenleaf Rd and Dewey Ave. The time was around 6:30 AM so it was still dark. I was riding about 12 mph. I saw the following in the space of say 5 seconds ... eyeball, cream colored animal a bit bigger than a cat ... hmm ... dog ... leash ... guy to the right of the dog. I didn't see this guy until I was 5 feet away. Why? HE DIDN'T HAVE A LIGHT OR REFLECTIVE CLOTHING!!!! I yelled back at him but I couldn't until I was at least 50 feet away so I doubt if he understood me. Hopefully he understood my tone ... which wasn't kind. Maybe he thought the full moon was enough light for him to see ... but what about the need for anyone else out in the dark to see him and his dog? What if the dog had been a darker color? I passed about 3 feet away from the dog ... luckily he was on the right side of the dog and not the left side where I was riding. AAARRRGGGHHH!!!

walk: 1.25 mile, 18:59, 15:12 pace, 7 feet elevation gain, 85/93 avg/max HR, 111/122 avg/max HR, 64F, 62% RH, 1 to 16 mph SW wind, mostly sunny

shoes: Kuru Atom 54.85 miles

I got out after work for a walk before supper. Why? I wanted to get some steps and stretch out my right heel. It is feeling a smidge better. I have been able to walk better (and faster) for the past 3 walks (including this one).

Thursday, 10/21/2021

5116 steps, 45/116 resting/max HR, 8:13 hrs sleep, 184.4 lbs, 10 floors climbed

bike: 9.40 miles, 46:05, 12.1/18.8 avg/max mph, 65 feet elevation gain, 99/114 resting/max HR, 25 avg respiration, 56/83 avg/max cadence, 55F, 100% RH, 3 to 11 mph SWS wind, light rain 50% of the ride

I was a bit dismayed when I stepped outside with my bike for a ride ... it was starting to sprinkle! I checked the weather on my cell and it said "light rain starting in 15 minutes and lasting 15 minutes". Well ... I went back outside ... and went out on my "Out on Janes Rd". The sprinkles slowly increased to a light rain as I rode out the LOSP Trail, Island Cottage and Janes. The light rain stopped as I headed back but the road was already wet so I still got wetter. I was dressed for it. I was a bit concerned with drivers avoiding me. My headlamp, taillight and Livall helmet were all working to help me out.

What of the guy and the cream colored dog? I saw him on the LOSP Trail just before Dewey Ave in a more well lighted section. We exchanged "Morning" as I passed.

mile: 1.2 mile, 20:21, 16:55 pace, 32 feet elevation gain, 85/110 avg/max HR, 107 avg cadence, 60F, 94% RH, 4 to 17 mph S wind, cloudy with sprinkles

shoes: Kuru Atom 56.05 miles

I got out for a walk before supper. I was a bit cranky so I needed a bit of exercise My right heel was still a smidge better so I was in a smidge better mood.

Friday, 10/22/2021

3474 steps, 46/112 resting/max HR, 8:47 hrs sleep, 183.0 lbs, 6 floors climbed

bike: 13.30 miles, 1:11:22, 11.2/18.6 avg/max mph, 50 feet elevation gain, 97/117 avg/max HR, 24 avg respiration, 52/75 avg/max cadence, 48F, 85% RH, 5 to 26 mph NW wind, cloudy

I woke up like usual 5:35 AM. Some might ask why do I do that? Well ... it's my time to exercise. I have morphed into a morning exercise routine. The COVID19 pandemic has allowed me to start my work day at 8 AM at home so I can exercise almost up to 8 AM, punch in and start my day while still in my exercise clothes. It is very rare that I have to be onsite at L3Harris at 8 AM. I usually shower (especially in the summer) before I go onsite ... but not always. It feels good to get out there and get my exercise done before 8 AM. It has gotten a bit more challenging getting up in the dark though. I just put on my reflective clothing and turn on any and all lights so I can be seen (and avoided).

Anyway ... a cold front has blown through last night at 9 PM so I knew it would be colder. I checked the weather and it was 50F with a stiff NW wind. I thought about a walk but I got my bike clothes on and got out there. Yes ... there was a stiff headwind but also a stiff tailwind. My average speed on the way out was 9.8 mph and was 13.6 mph on the way back. 

Saturday, 10/23/2021

4911 steps, 52/129 resting/max HR, 9:49 hrs sleep (actually 7:19 since I woke up at 6:35 AM), 183.4 lbs, 14 floors climbed

run: 2.06 miles, 18:35, 9:03 pace, 41 feet elevation gain, 130/141 avg/max HR, 154/161 avg/max cadence, 45F, 77% RH, 3 to 7 mph NW wind, cloudy

shoes: Kuru Atom 58.11 miles

I puttered around for a while as I waited for it to get a bit warmer. I found and looked through my 2 boxes of winter running clothes since it did look like Fall has arrived. I overdressed for 45F with a long/short sleeve tech, heavy running gloves and my Brooks beanie. But I did wear shorts ... with knee high compression socks. I headed out with 2 Redbox DVDs to take back at the 7-11 on Lake Ave only to find that the kiosk was out of service (I returned them later at the Walmart on Dewey Ave). Oh well ... I just ran onward and finished my run on my short "Out to Stutson St Overlook" route. My right heel felt sort of OK about the run. It wasn't happy but it didn't give any pain either. My splits were: 8:55 and 9:10.