Sunday. 1/23/2022 to Saturday, 1/29/2022

I walked 3 times this week, 3.9 miles.

I snowshoed once this week, 2.08 miles.

I ran 3 times this week, 10.31 miles.

I didn't bike this week.

I took 48,030 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 100% 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. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 578 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/22). 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, 1/23/2022

7238 steps, 44/104 resting/max HR, 8:28 hrs sleep, 179.3 lbs, 14 floors climbed

Showshoes: 2.08 miles, 51:47, 24:53 pace, 56 feet elevation gain, 94/109 avg/max HR, 107 avg cadence, 24F, 99% RH, 4 to 16 mph W wind, wind chill 18F, cloudy

I thought about a run but I did a snowshoe around the Lake Shore CC instead. The snow was more crusty and wetter. My splits were 25:15 and 24:42.

Shoes: Salomon Speedcross 4 trail shoes blue: 174.66 miles

Later ... I watched the Bills play the Chiefs in the AFC Divisional Playoff. The previous three games in the NFC Divisional Playoffs (Rams 30 - Bucs 27 and 49ers 13 - Packers 10) and the other Divisional Playoff (Bengals 19 - Titans 16)had all been decided by underdog FGs as time expired. Well ... this game was decided in OT as the Chiefs tore out the hearts of all Buffalo fans and won 42-36. There were 25 points scored in the last 2 minutes of regulation! The Bills were f***ing ahead 36-33 with 13 seconds to go! The Bills kicked into the end zone so the Chiefs got the ball at their 25. The Bills let them get off 3 pass plays and gain enough yards to kick a game tieing 49 yard FG as time expired. The Chiefs won the toss in OT and the Bills never saw the ball. AAARRGGHH!!!!!! Yahoo sports link here.

Monday, 1/24/2022

7270 steps, 49/110 resting/max HR, 8:24 hrs sleep, 179.5 lbs, 9 floors climbed

Walk: 1.2 miles, 20:04, 16:43 pace, 21 feet elevation gain, 96/120 avg/max HR, 105 avg cadence, 18F, 100% RH, 6 to 15 mph SSE wind, wind chill 10F, overcast with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 175.86 miles

I slept horribly and woke up at 7 AM. I felt like crap most of the day. I didn't get home until 5:40 PM after shopping after work. I was crabby but I got changed, dress for the weather and got outside. I started out slow but sped up once I figured that the snow wasn't too slippery on the LOSP trail or the sidewalk on Latta Rd. The snow was quite pretty as it fell into my headlamp. So ... I was a bit less crabby when I got home. Christine is still feeling down with a sinus infection but she got up and made an excellent dinner: pot roast, mashed potatoes, carrots, onions and salad. Mmm!!!

Tuesday, 1/25/2022

5658 steps, 47/140 resting/max HR, 8:11 hrs sleep, 180.2 lbs, 20 floors climbed

Run: 3.1 miles, 28:18, 9:08 pace, 56 feet elevation gain, 131/143 avg/max HR, 155/163 avg/max cadence, 21F, 94% RH, 9 to 18 mph W wind, wind chill 11F, cloudy with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 178.96 miles

I slept in again. I think that I know why I have been sleeping in. I can run (or bike when it's warmer) in the dark in the morning on the road because I can add reflectivity and lights so the drivers can see me. But ... it seems a bit dangerous when you add snow to the mix. So ... I have changed to running during lunch when I can for the time being. Anyway ... I got out for a 5K during lunch on my new "Out to Mann Rd" route. I don't know if I like it ... the snow on the sidewalk of Beach Ave was a bit too deep to run on very easily. My splits were 8:56, 9:34, 8:48 and 9:56 over the last 0.1 mile.

Wednesday, 1/26/2022

5547 steps, 42/103 resting/max HR, 9:32 hrs sleep, 180.3 lbs, 10 floors climbed

Walk: 1.2 miles, 18:37, 15:29 pace, 27 feet elevation gain, 91/108 avg/max HR, 111 avg cadence, 15F, 100% RH, 3 mph NNE wind, cloudy with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 180.16 miles

I got out for a walk during lunch. My Salomon Speedcross 4 trail shoes cut through the snow quite nicely. It seems like it's always snowing when I go outside lately! 

Thursday, 1/27/2022

9987 steps, 43/142 resting/max HR, 8:27 hrs sleep, 179.3 lbs, 22 floors climbed

Run: 3.1 miles, 27;12, 8:46 pace, 54 feet elevation gain, 134/143 resting/max HR, 155/165 resting/max cadence, 22F, 50% RH, 5 to 20 mph SSW wind, wind chill 16F, sunny

Shoes: Brooks Adrenaline GTS20 black: 452.50 miles

I got out during lunch for a 5K run. I decided on a new route, "Out to Clio Rd". It's basically out down Greenleaf Rd, turn right onto Beach Ave and turn around at 1.55 miles. I didn't like that the shoulders on Beach Ave were mostly unplowed but luckily there wasn't much traffic. My splits were 8:29, 8:46, 8:40 and 10:58 over the last 0.1 mile.

Friday, 1/28/2022

5245 steps, 47/103 resting/max HR, 175.9 lbs, 15 floors climbed

Walk: 1.5 miles, 23:57, 15:58 pace, 22 feet elevation gain, 91/103 avg/max HR, 108/126 avg/max cadence, 14F, 79% RH, 14 mph N wind, wind chill 0F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 181.66 miles

I got out during lunch for a walk. It was cold so I put on three layers on top: Craft baselayer, long sleeve tech and my Brooks 1/4 long sleeve pullover. I was comfortable ... it's all a matter of having enough layers.

Saturday, 1/29/2022

7085 steps, 46/144 resting/max HR, 6:51 hrs sleep, 179.5 lbs, 23 floors climbed

Run: 4.11 miles, 35:44, 8:42 pace, 99 feet elevation gain, 138/146 avg/max HR, 156/165 avg/max cadence, 7F, 72%RH, 16 mph NNE wind chill-10F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 185.77 miles

I needed a run. Sure ... it was cold, windy and the wind chill was below zero. But ... a runner has to do what a runner has to do. It's mind over matter ... a habit that needs to be fed. So ... I've done this so I knew that I needed to dress warmly but not too warmly. My running was well trusted: Brooks tights, Craft baselayer, Brooks 1/4 zip long sleeve pullover, compressions socks, Darn Tough socks, balaclavea, GRTC neck gaiter, Brooks beanie, ski mittens and ski googles. I have run for years in the winter. I know what to wear at various temperatures and winds. Been there and ran in it. I headed out on my "Out to the end of Beach Ave" route. I was warmed up by the end of 1/2 mile. I kept running at a nice and steady pace ... and got it done. My splits were 8:45, 8:55, 8:37, 8:35 and 8:13 over the last 0.1 mile.