Sunday, 4/24/2022 to Saturday, 4/30/2022

I walked 3 times this week, 4.5 miles.

I ran 4 times this week, 17.95 miles.

I biked 1 times this week, 13.35 miles.

I took 51389 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 had a left ankle issue them seems to be OK now so I am back to short runs. 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 669 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/23). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 4/24/2022

10401 steps, 44/145 resting/max HR, 180.0 pounds, 20 floors climbed

Run: 6.2 miles, 55:50, 9:00 pace, 105 feet elevation gain, 131/148 avg/max HR, 156/167 avg/max cadence, 46F, 91% RH, calm, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 115.8 miles

I got out for my longest run since Freezeroo #5 on 2/5/22. I read about someone on my Facebook feed who wanted to run a 10K less than their age in minutes ... so I wanted to make sure that I could too. SPOILER ... I can by 7 minutes. It was still a bit chilly so I wore shorts, a long/short sleeve combo, light running gloves and a hat. I was slightly overdressed by the end. I chose my longer "Out by the pier and around" route and added a bit to it to get to 10K. I set up my usual nice and steady pace and let the run happen. The pier was wet in spots all the way out and no waves were crashing over it. My splits were 9:04, 9:07, 8:56, 9:12, 8:55, 8:53 an 8:24 over the last 0.2 mile.

Bike: 13.35 miles, 12.8/19.6 avg/max mph, 54/76 avg/max cadence, 52F on the lake, 44% RH, 10 mph NE wind, sunny

I got out on the bike after it warmed up a bit. It was 75F at the KROC airport versus 52F from Alexa's Big Sky Weather. I had charged up all my bike electronics last week and pumped up the bike tires yesterday. It was true about the temperature I had to dress warmer for sure. I forgot that Edgemere Drive is a lot busier in the afternoon so I had to be careful of car and people.

Oh, it got to 81F at the ROC airport on Sunday afternoon. We might have reached 61F on the Lake Ontario shore.

Meanwhile out west, Prem Kumar ran the Big Sur Marathon, his 50th marathon, in 3:40. I remember when I first met him after a trail race at the Stewart Lodge in Mendon Ponds Park about 10 years ago. I did a search of this blog for Prem and found that I first mentioned him on 11/30/2013 after the RT Turkey Run (so about 9 years). We both have run many races since then. He's a bit younger and has many races in his future. He plans to run the Pittsburgh Marathon next Sunday and then another marathon a week after that!

Monday, 4/25/2022

4899 steps, 42/89 resting/max HR, 8:29 hours sleep, 8:29 hours sleep, 180.0 pounds, 14 floors climbed

Walk: 1.5 miles, 27:53, 18:37 pace, 72/86 avg/max HR, 101/109 avg cadence, 23 feet elevation gain, 64F, 68% RH, 6 mph SSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 117.3 miles

My joints on both legs (left arch and right hamstring) felt wonky so I opted for a slow walk on my "Out to Ling Rd" today. My splits were 18:50 and 18:11 over the last 0.5 mile.

It got to 81F again at the ROC airport today. It even warmed up to 75F up on the Lake Ontario shoreline. I dripped sweat when I toiled to remove and replace the NYS registration sticker on the 2014 Cruze windshield. It would have gone a lot quicker if I had a good scraper. Reminder .... either find my good scraper or buy a new one before September when I have to do the same to the 2019 Trax.

Tuesday, 4/26/2022

3889 steps, 43/120 resting/max HR, 9:14 hours sleep, 181.3 pounds, 6 floors climbed

walk: 1.5 miles, 19:01, 12:39 pace, 7 feet elevation gain, 95/124 avg/max HR, 127/201 avg/max cadence, 50F, 82% RH, 7 mph NW wind, wind chill 46F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 118.8 miles

This was a combo walk/run. I started out with a walk since my left arch ached. I came back with a slow run when I turned around at the end of my "Out to Ling Rd" route. My splits were 14:21 and 9:17.

Wednesday, 4/27/2022

9352 steps, 43/140 resting/max HR, 8:03 hours sleeped, 182.1 pounds, 20 floors climbed

Run: 3.15 miles, 27:47, 8:49 pace, 60 feet elevation gain, 129/143 avg/max HR, 158/168 avg/max cadence, 37F, 78% RH, 17 to 26 mph W wind, wind chill 27F, overcast with a few snow pellets

Shoes: Brooks Adrenaline GTS20 grey: 121.95 miles

It may be Spring on the calendar but it was Winter that awaited me when I got out for my run this morning. So ... it was back to tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The west wind was brutal when I turned into it ... brrrrr!!!! I set up a nice and steady as I wondered ... when or if I would warm up ... why am I doing this ... am I enjoying this .... etc. But ... I am stubborn so I kept running. I warmed up after a mile like usual. My splits were 8:55, 8:57, 8:40 and 8:13 over the last 0.15 mile.

Thursday, 4/28/2022

8806 steps, 43/137 resting/max HR, 9:51 hours sleep, 181.9 pounds, 16 floors climbed

Run: 3.15 miles, 27:52, 8:50 pace, 58 feet elevation gain, 127/141 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 15 to 24 mph NW wind, wind chill 30F, clear

Shoes: Brooks Adrenaline GTS20 grey: 125.1 miles

It was clear and cold ... again. So I wore a bit more ... tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. It was 1 more top than yesterday so I was a bit warmer on my usual "Out to Clematis St" route. I hit my usual slow and steady pace. My splits were 9:02, 8:59, 8:40 and 7:46 ... a negative split ... wow.

Friday, 4/29/2022

5343 steps, 42/99 resting/max HR, 8:02 hours sleep, 182.3 pounds, 15 floors climbed

Walk: 1.5 miles, 22:29, 15:01 pace, 12 feet elevation gain, 84/102 avg/max HR, 116 avg cadence, 36F, 86% RH, 7 to 12mph NW wind, wind chill 30F, clear

Shoes: Brooks Adrenaline GTS20 grey: 126.6 miles

I got out a chilly walk this morning after chilly run on the past two days. I wore a bit more on top with a Craft long sleeve and my usual Brooks 1/4 zip long sleeve pullover. My left arch ached when I started but it loosened up a bit. There wasn't much wind and it was as clear as a bell just like yesterday. The birds seem to think it's Spring ... I still need to be convinced, a minor lol. My splits were 15:00 and 15:03 over the last 0.5 mile.

Saturday, 4/30/2022

8599 steps, 46/141 resting/max HR, 7:43 hours sleep, 182.0 pounds, 13 floors climbed

Run: 5.45 miles, 48:10 estimated, 8:50 pace estimated, 49 feet elevation gain, 130/139 avg/max HR, 157/165 avg/max cadence, 45F, 65% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 132.05 miles

\I got a bit early on a Saturday. I dressed for 36F and stepped outside. I felt that I was a bit overdressed so I changed into shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a nice and easy pace on my "Out on the pier and around" route. I stopped to take a picture of the magnolia tree on Beach Ave. So ... why is my time estimated? Well ... I pressed Start on my Garmin when I started back up but not hard enough. I didn't see that for about a mile. Oh well, stuff happens. So ... Garmin recorded 4.17 miles instead of 5.45 miles. My splits on the recorded run were 8:48, 8:45, 9:02, 8:56 and 9:00 over the last 0.17 mile.

It's the end of April so it's stat time!

I took 14 walks during April for 20.9 miles, 1.49 miles/walk and 62 walks so far in 2022 for 87.39 miles, 1.41 miles/walk.

I took 18 runs in April for 70.99 miles, 3.94 miles/run and 58 runs so far in 2022 for 209.45 miles, 3.61 miles/run.

I ran one race in April

 4/5/2022 Run Our River 5K - April 25:33 8:15 pace

I took one bike ride in April (my first of 2022) for 13.35 miles at 12.8 avg mph.

I took 228, 613 steps in April and 848,676 steps so far in 2022.

Sunday, 4/17/2022 to Saturday, 4/23/2022

I walked 4 tim5s this week, 5.9 miles.

I ran 4 times this week, 10.5 miles.

I didn't bike this week.

I took 52,499 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 had a left ankle issue them seems to be OK now so I am back to short runs. 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 662 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/16). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 4/17/2022

9147 steps, 40/141 resting/max HR, 8:06 hours sleep, 181.6 pounds, 17 floors climbed

Run: 4.65 miles, 41:04, 8:50 pace, 67 elevation pace, 130/143 avg/max HR, 158/168 avg/max cadence, 34F, 74% RH, 11 to 24 mph W wind, wind chill 26F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 92.75 miles

It was still chilly and windy. Ahh ... mid-early April/springtime in Rocheter! So ... I still wore Brooks tights and my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I went out at my nice and easy pace on my usual "Out by the pier and around" pace. The west wind was chilly and it was brutal for a while ... and even after when I turned into the wind ... brrr!!! My splits were 9:02, 8:36, 9:00, 8:59 and 8:19 over the last 0.65 mile.

I rented a couple of good Redbox movies: Death on the Nile (2022) and Scream (2022). The first was a cerebral who-dun-it with Hercule Poirot and the second was the Scream slasher 25 years on. Both excellent!

I also saw the Muddy Sneaker 20K results posted with 151 finishers, results here. I ran this race 5 times (2011 to 2015). It's a unique race in the Hi Tor Wildness Area down near Naples with all sort of terrain: mud, sharp rocks, single track, jeep trails with steep ups and downs, water crossings and a steep walk/run uphill finish. It was very tough and challenging race. I remember once running it one year with horizontal snow at the start and another year when it was quite warm.

Monday, 4/18/2022

4103 steps, 49/114 resting/max HR, 9:23 hours sleep, 181.7 pounds, 11 floors climbed

Walk: 1.75 miles, 24:34, 14:01 pace, 29 feet elevation gain, 88/123 avg/max HR<, 120/161 avg/max cadence, 46F, 39% RH, 5 to 25 mph SSE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey: 94.5 miles

I got out after work for a walk to the Redbox to drop off the 2 DVDs from last night. It was in the high 40s with a stiff wind so I wore my usual winter running gear. The wind was cold so I was glad that I did. My splits were 14:08 and 13:52 over the last 0.75 mile.

I followed six people at the 2022 Boston Marathon: Prem Kumar in 3:22:11, Tim Dwyer in 3:15:09, Matt Kellman in 3:55:32, Wendy Abbott in 3:40:24, Christine Antonini in 4:01:55 and Heather Patterson in 3:14:35. I am glad for all the finishers but a big sad for myself. I know that I will probably never run another half marathon not to say a full marathon. I just don't think that my body will handle it.

Tuesday, 4/19/2022

8011 steps, 42/137 resting/max HR, 7:54 hours sleep, 183.3 pounds, 19 floors climbed

Run: 3.15 miles, 27:53, 8:50 pace, 69 feet elevation gain, 128/140 avg/max HR, 158/167 avg/max cadence, 36F, 91% RH, 6 to 15 WSW wind, wind chill 30F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 97.65 miles

I got out early for a run on my 'Out to "that" sidewalk'. It's my new name for running out to the Secret Sidewalk. I had a bit of right knee pain at 3/4 mile for a couple 100 yards. It went away so I kept going. The waves on Lake Ontario were calm. My splits were 9:01, 8:53, 8:44 and 8:06 over the last 0.15 mile. So ... negative splits ... nice!

Wednesday, 4/20/2022

3603 steps, 41/90 resting/max HR, 7:18 hours sleep, 182.8 pounds, 8 floors climbed

Walk: 1.5 miles, 22:01, 14:41 pace, 3 feet elevation gain, 78/86 avg/max HR, 118/158 avg/max cadence, 36F, 75% RH, 13 mph WNW wind, wind chill 28F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 99.15 miles

I got out in the morning for an "ehh" run. Why "ehh"? My left inside arch complained and it didn't go away. It was a manageable ache so I continued onward and made due. It was chilly and windy ... yet again. My splits were 14:51 and 14:20. Still ... it was OK outside. The sun was coming up and the birds were chirping.

Thursday, 4/21/2022

7122 steps, 43/137 resting/max HR, 9:37 hours sleep, 183.9 pounds, 20 floors climbed

Run: 3.15 miles, 27:48, 8:50 pace, 60 feet elevation gain, 127/140 avg/max HR, 158/210 avg/max cadence, 50F, 40% RH, 12 mph S wind, wind chill 46F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 102.3 miles

It was warmer so I wore shorts with a long sleeve tech! I went out at a nice and easy pace on my "Out to Clematis St" route ... whispers ... comes back on the Secret Sidewalk. My splits were 8:58, 8:45, 8:48 and 8:35 over the last 0.15 mile.

Friday, 4/22/22

7727 steps, 46/89 resting/max HR, 12 floors climbed

Walk: 1.5 miles, 22:41, 15:08 pace, 3 feet elevation gain, 79/89 avg/max HR, 115/132 avg/max cadence, 41F, 70% RH, 5 mph W wind, wind chill 36F, sunny

Shoes: Brooks Adrenaline GTS20 grey: 103.8 miles

Well ... it was just above 40F .... so it was back to tights and my usual winter running clothes. I have to wear more clothes when I walk because I don't warm up as much. My left arch hurt so my pace was a bit off until it loosened up a bit. It never really stopped hurting so I just kept on walking on my "Out to Ling Rd" route. My splits were 15:26 and 14:31 over the last 0.5 mile.

Saturday, 4/23/2022

12786 steps, 41/141 resting/max HR, 8:44 hours sleep, 181.1 pounds, 35 floors climbed

Run: 4.65 miles, 40:41, 8:47 pace, 88 feet elevation gain, 132/143 avg/max HR, 156/168 avg/max cadence, 48F, 49% RH, 10 to 16 mph SE wind, wind chill 44F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 108.45 miles

I got out for a nice and steady run on my usual Saturday "Out by the pier and around" route. It was a bit warmer but still chilly so I wore shorts, my Brooks 1/4 zip long sleeve pullover, light running gloves and a hat. The run was uneventful and the lake was calm. My splits were 9:01. 8:42, 8:45, 8:51 and 8:29 over the last 0.65 mile.

Walk: 1.15 mile, 18:18, 15:56 pace, 30 feet elevation gain, 85/103 avg/max HR, 108/130 avg/max cadence, 44F, 85% RH, 12 to 23 mph NE wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 109.6 miles

I got out again for a walk to the mailbox to drop off a Netflix DVD. It was still chilly and I wasn't really dressed for it so my hands were freezing. A bit of an oops.

Sunday, 4/10/2022 to Saturday, 4/16/2022

I walked 3 t4mes this week, 4.5 miles.

I ran 4 times this week, 16.4 miles.

I didn't bike this week.

I took 54,174 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 had a left ankle issue them seems to be OK now so I am back to short runs. 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 655 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/9). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 4/10/2022

8953 steps, 41/140 resting/max HR, 9:21 hours sleep, 180.8 pounds, 23 floors climbed

Run: 4.55 miles, 40:17, 8:51 pace, 131/143 avg/max HR, 158/167 avg/max cadence, 37F, 73% RH, 11 to 30 mph WNW wind,wind chill 30F, cloudy with some graupel

Shoes: Brooks Adrenaline GTS20 grey: 71.75 miles

I got out again on my "Out by the pier and around" route. It was back to tights and my usual winter running gear AGAIN since it was 37F. I set up an easy pace and got the run done. I didn't feel as sluggish as yesterday though I was just seconds faster than yesterday. My splits were 8:55, 8:43, 8:59, 9:00 and 8:27 over the last 0.55 mile.

Monday, 4/11/2022

6335 steps, 44/91 resting/max HR, 182.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:32, 13:42 pace, 7 feet elevation gain, 83/96 resting/max HR, 116/126 resting/max cadence, 66F, 30% RH, 12 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 73.25 miles

What a difference several hours makes! It was 30F with frost on the windshields when I woke up but it was 70F down south of the lake in the afternoon! I got out for a brisk walk after work with just shorts and a long sleeve tech on. My splits were 13:31 and 14:03 over the last 0.5 mile.

Tuesday, 4/12/2022

9651 steps, 42/142 resting/max HR, 9:45 hours sleep, 182.1 pounds, 15 floors climbed

Run: 3.15 miles, 27:52, 8:50 pace, 59 feet elevation gain, 129/143 avg/max HR, 154/163 avg/max cadence, 57F, 35% RH, 6 mph W wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 76.4 miles

I really thought about getting my ass out of bed at 6 AM this morning ... my ass stayed in bed. So ... I got out for a run after work on a new "Out to the Secret Sidewalk" route. It was warmer so I just wore shorts and a short sleeve tech. It's another out and back 5K. I started sluggish for the first mile but got a bit faster once I loosened up. My splits were 9:00, 8:46, 8:50 and 8:16 over the last 0.15 mile.

Wednesday, 4/13/2022

4399 steps, 40/86 resting/max HR, 8:53 hours sleep, 181.6 pounds, 8 floors climbed

Walk: 1.5 miles, 21:26, 14:18 pace, 7 feet elevation gain, 82/95 avg/max HR, 121/129 avg/max cadence, 53F, 52% RH, 4 to 7 mph SW wind, overcast.

Shoes: Brooks Adrenaline GTS20 grey: 77.9 miles

I got my ass out of bed a bit after 7 AM for a walk. It was a bit slower than usual but it was a walk none the less. My splits were 14:07 and 14:39 over the last 0.5 mile.

Thursday, 4/14/2022

9767 steps, 40/143 resting/max HR, 9:19 hours sleep, 183.1 pounds, 10 floors climbed

Run: 3.15 miles, 27:11, 8:37 pace, 41 feet elevation gain, 132/145 avg/max HR, 156/163 avg/max cadence, 54F, 40% RH, 8 to 22 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 81.05 miles

I wasn't up to getting up and out in the morning. So I got out after work. It was cooler and windier. I was slowed heading into the wind and boosted on the way back on the "Out to Dewey Ave" route. My splits were 8:38, 8:44, 8:34 and 8:07 over the last 0.15 mile.

Friday, 4/15/2022

6211 steps, 42/96 resting/max HR, 7:10 hours sleep, 183.4 pounds, 10 floors climbed

Walk: 1.5 miles, 20:23, 13:35 pace, 14 feet elevation gain, 84/94 avg/max HR, 122/130 avg/max cadence, 43F, 56% RH, 10 mph S wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 82.55 miles

I got up and out early around 6:30 AM this morning. It was in the low 40s so I wore my Brooks tights (again!!!), long sleeve tech, Brooks 1/4 long sleeve pullover, light running gloves and hat (most of my usual winter running gear in April!). But ... you have to dress a bit warm when you walk since you don't generate as much heat as when you run. Anyway ... it was a nice walk as the sun rose over the Lakeshore Country Club on the other side of Greenleaf Rd. My splits were 13:35 and13:35 over the last 0.5 mile.

Saturday, 4/16/2022

8858 steps, 42/142 resting/max HR, 8:37 hours sleep, 182.7 pounds, 18 floors climbed

Run: 5.55 miles, 49:08, 8:51 pace, 148 feet elevation gain, 132/143 avg/max HR, 158/168 avg/max cadence, 36F, 100% RH, 2 mph SE wind, overcast with light rain mixed with a bit of wet snow

Shoes: Brooks Adrenaline GTS20 grey: 88.1 miles

Ahh ... the joys of springtime running in Rochester. Yes ... it's springtime ... just not in Rochester. I got up, got dressed in my usual winter running gear and got out for a longer run than usual. Yes ... there was a light rain and then some wet snow mixed in ... but it stopped by the time I got done. I added a mile to my "Out by the pier and around" to make a new "Out by the pier and to Mann Rd" route. I kept my pace nice and easy and just let the run happen. There were a few people out .... a trio of walker guys that I saw twice and two or three dog walkers. An enjoyable run. My splits were 8:58, 8:48, 8:52, 8:41, 9:00 and 8:42 over the last 0.55 mile.

Sunday, 4/3/2022 to Saturday, 4/9/2022 - Run Our River 5K - April

I walked 3 times this week, 4.5 miles.

I ran 5 times this week, 16.49 miles.

I didn't bike this week.

I took 52,176 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 had a left ankle issue them seems to be OK now so I am back to short runs. 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 648 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/2). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 4/3/2022

7407 steps, 44/140 resting/max HR, 8:17 hours sleep, 181.3 pounds, 17 floors climbed

Run: 4.65 miles, 41:29, 8:55 pace, 90 feet elevation gain, 134/142 avg/max HR, 157/167 avg/max cadence, 32F, 100% RH, 7 to 17 mph WNW wind, wind chill 25F, overcast ☁️ with wet snow ❄️

Shoes: Brooks Adrenaline GTS20 grey: 50.86 miles

There was a light wet snow falling when I woke up. I puttered around a bit and it didn't stop ... it got a bit worse and started to accumulate a bit. Ahh ... a belated April Fools joke about "springtime" in Rochester NY! So ... I wore my usual winter running gear. I added sunglasses to get the snow out of my eyes but took them off when snow and water accumulated on them. I set up a nice and easy pace. My left arch gave me some discomfort again. I ran my "Out by the pier and around" route clockwise for a change of pace. 

13 sailboats on the Genesee River

I saw another runner out being awesome along with a couple of dog walkers. One dog had a three foot branch in its mouth! I took some tiny walk breaks in mile 4 when my left arch started to bug me. My splits were 8:41, 8:43, 8:47, 9:36 and 8:46 over the last 0.65 mile.

Monday, 4/4/2022

7563 steps, 42/102 resting/max HR, 8:28 hours sleep, 182.7 pounds, 7 floors climbed

Walk: 1.5 miles, 19:47, 13:11 pace, 13 feet elevation gain, 96/108 avg/max HR, 119 avg cadence, 37F, 97% RH, 8 to 18 mph W wind, wind chill 32F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 52.36 miles

ours

I got out after work for a brisk walk. I put the pedal to the metal! My splits were 13:01 and 13:30 over the last 0.5 mile.

Tuesday, 4/5/2022

10417 steps, 43/148 resting/max HR, 7:46 hours sleep, 182.2 pounds, 15 floors climbed

I signed up for Run Our River 5K put on by Rochester Running Company. It's a six race series on the same course the first Tuesday of April through September. I read the race info and I thought it did say that it used the same start/finish line as last year so I went there ... to find no one there. I remember reading that we could also drink at a bar on Exchange St so I went near there and parked. I saw runners on the RRC tent so I lucked out and found the new start/finish line. The weather was about 41F up at Lake Ontario (where I live only 1/2 away) but it was 59F, 41% RH, calm (there was a light N wind) and mostly sunny down in downtown Rochester.

Run: 1.06 mile, 9:50, 9:18 pace, 13 feet elevation gain, 120/133 avg/max HR, 152/158 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 53.42 miles

Run: 3.08 miles, 25:33, 8:17 pace, 10 feet elevation gain, 142/150 avg/max HR, 160/171 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 56.50 miles

There were about 100 runners at the start ... a few I knew and most I didn't. The start was a bit narrow since it was on the path right by the Genesee River so I started easy and stayed to the right. I guess I started a bit hot so I slowed after mile 1. I was determined not to stop for a tiny walk so I adjusted my pace to compensate as I ran along. I thought I was running slow so I was surprised when I finished under 26 minutes and found that my pace was 8:17. I thought it was over 9:00 pace for sure.

I show up around 13:50.

I had some water and headed home before I could get chilled. I did OK. My official time was 25:38, 8:15 pace, 62nd out of 127, 3rd out of 11 in my M 60-69 age group, results here. My splits were 7:58, 8:25, 8:31 and 7:45 over the last 0.08 mile.

Wednesday, 4/6/2022

3836 steps, 42/87 resting/max HR, 7:55 hours sleep, 181.3 pounds, 9 floors climbed

Walk: 1.5 miles, 19:35, 13:04 feet elevation gain, 13 feet elevation gain, 74/87 avg/max HR, 125 avg cadence, 62F, 61% RH, 7 to 24 mph SSE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey: 58.0 miles

I got out after work for a very brisk walk. My splits were 12:41 and 13:51 over the last 0.5 mile. I hope I didn't strain anything in the first mile! I stretched out a lot afterward. 

Thursday, 4/7/2022

9441 steps, 41/145 resting/max HR, 8:54 hours sleep, 181.2 pounds, 15 floors climbed

Run: 3.15 miles, 27:00, 8:34 pace, 37 feet elevation gain, 134/148 avg/max HR, 158/163 avg/max cadence, 48F, 87% RH, 13 moh ESE wind, wind chill 43F, overcast with sprinkles

Shoes: Brooks Adrenaline GTS20 grey: 61.15 miles

Today was an "interesting" day at L3Harris dealing with 2 of my Ricoh printers that went down at once. I was called in for a printer named Hailey being unresponsive. I got to it and it was plugged with a note on top that McCord was down as well. I plugged in Hailey and went to McCord. McCord had a SC863 which I thought out was a bad hard drive (on a two year old printer). I found that Hailey would print but the sheets were crinkled and blank. I had replaced its transfer belt on routine maintenance 2 days ago. I found that the transfer belt was shredded (amazing that paper even got through). I swapped out a printer for Hailey and got it back up (more to that but ...). The Ricoh tech and I tried to get another printer swapped for McCord but this printer developed a SC542 fuser error that we thought we had fixed. We tried to get McCord or its potential replacement up and working but no joy. The Ricoh tech will order another hard drive for McCord. as well as try to get the other printer fixed. Needless to say .. a busy afternoon. I tend to be popular when Ricoh printers go down ... lol!

So ... I needed to get out on my run after work. It was a little chilly but I went with shorts, long sleeve tech, light gloves and a hat ... totally OK after a mile on my "Out to Dewey Ave" route. Just out and back. My splits were 8:28, 8:38, 8:38 and 8:21 over the last 0.15 mile.

Friday, 4/8/2022

5888 steps, 42/86 resting/max HR, 8:19 hours sleep, 180.9 pounds, 10 floors climbed

Walk: 1.5 miles, 20:02, 13:22 pace, 7 feet elevation gain, 74/86 avg/max HR, 121 avg cadence, 43F, 32% RH, 1 to 10 mph NE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 62.65 miles

I got out after work for a brisk walk. It was only 43F and I was walking but I wore short, Brooks 1/4 zip long sleeve pullover, light gloves and a hat. Enough with wearing tights ... it's April! I shortened my walking stride but sped it up a bit so I wouldn't pull any muscles with my brisk walking pace. My splits were 13:16 and 13:34 over the last 0.5 mile. 

Saturday, 4/9/2022

7624 steps, 42/139 avg/max HR, 10:02 hours sleep, 181.6 pounds, 14 floors climbed

Run: 4.55 miles, 40:23, 8:52 pace, 63 feet elevation gain, 130/142 avg/max HR, 156/163 avg/max cadence, 43F, 63% RH, 8 to 18 mph WSW wind, wind chill 39F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 67.20 miles

I got out for a run a bit after 10 AM. It was a bit above 40F so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a nice and easy pace. There was a bit of a chilly breeze but I was a bit overdressed so I overheated a bit and felt sluggish. It's wasn't the best run but it certainly wasn't the worst. My splits were 8:58, 8:41, 8:54, 9:05 and 8:36 over the last 0.55 mile.