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.