Sunday, 5/29/2022 to Saturday, 6/4/2022

I walked 2 this week, 2.74 miles.

I ran 3 times this week, 9.45 miles.

I didn't bike indoors this week.

I biked 4 times this week, 52.31 miles.

I took 36,100 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 a left arch issue now so I am back to short walks, short runs or bike rides. 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 704 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/28). 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 and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 5/29/2022

810 steps, 47/103 resting/max HR, 8:55 hours sleep, 183.1 pounds, 4 floors climbed

Bike: 16.38 miles, 1:16:13, 12.9/19/9 avg/max mph, 83 feet elevation gain, 95/107 avg/max HR, 25 avg respiration, 55/76 avg/max cadence, 61F, 77% RH, 7 mph SW wind, partly cloudy

supper of egg, strawberry, bacon, mushrooms, spinach

I got out on my bike a bit later than usual. I headed out on my usual route but extended it to create a new "Out to Braddock Bay Park" route. It was a bit longer but just as nice. I saw blinky light guy twice. I saw a young fox cross East Manitou Rd. I thought at first that it was a cat but then it ran and I saw the big tail. I saw young cygnets with their parents on Cranberry Pond. I saw 2 guys standing in a boat with bows in Cranberry Pond. Huh? It was getting warmer so I took off about 4 miles before I got home.

A sunset picture on Lake Ontario by Boots

Monday, 5/30/2022

8637 steps, 46/140 resting/max HR, 7:37 hours sleep, 182.4 pounds, 18 floors climbed

I thought I would do something big ... so I did a RBW with a 5K run, 15K bike and 2K walk.

Run: 3.15 miles, 29:02, 9:12 pace, 58 feet elevation gain, 129/143 avg/max mph, 153/163 avg/max cadence, 68F, 68% RH, 10 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 168.1 miles

Bike: 9.36 miles, 48:05, 11.7/20.3 avg/max mph, 71 feet elevation gain, 103/112 avg/max HR, 24 avg respiration, 52/69 avg/max cadence,  68F, 68% RH, 10 mph SW wind, mostly sunny

Walk: 1.24 miles, 20:15, 16:20 pace, 21 feet elevation gain, 93/18 avg/max HR, 108/129 avg/max cadence, 72F, 69% RH, 7 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 169.34 miles

I was awake around 6:30 AM and got out a bit after 8 AM. I felt sluggish on the run and was sweaty when I got done. I had to towel off before I got out on the bike. I felt a bit better but still sluggish. I sucked it out and got out for a walk. So ... a RWB with a 5K run, 15K bike and a 2K walk. Nice!

The 3 pictures above were taken on the secret Sidewalk. It also helped me catch my breath, lol!

Our first rose of the season! I planted 2 double knockout rose bushes last year ... and they flourished!

Tuesday, 5/31/2022

3553 steps, 44/99 resting/max HR, 7:17 hours sleep, 183.1 pounds, 6 floors climbed

Bike: 13.27 miles, 1:00:53, 13.1/18.7 avg/max mph, 39 feet elevation gain, 93/110 avg/max HR, 24 avg respiration, 54/73 avg/max cadence, 64F, 88% RH, 6 mph WSW wind, mostly sunny

A zoom picture of a swan couple and their cygnets on Cranberry Pond

I got up and out by a little after 6 AM on my usual "Out to East Manitou Rd" route. It was as nice as always. It was also pretty quiet so I rode to and from on Edgemere Drive.

It's the end of May so ... it's stat time!

I walked 10 times for 11.96 miles, 1.2 miles/walk.

I ran 9 times for 26.83 miles, 2.98 miles/run.

I ran 3 races in May:

 05/03 Run Our River 5K - May 26:01 08:24 pace

 05/22 Lilac 5K 27:11 08:40 pace

 05/28 Steven Derks Memorial 5K 26:26 08:30 pace

I biked 15 times on "Black Beauty" for 191.97 miles, 12.8 miles/bike.

I biked 4 times on the indoor bicycle for 23 miles, 5.75 miles/bike.

I took 148,182 steps in May (a drop off from January, February and April) and 996,858 steps so far in 2022.

May was a weird month ... both with my body and the weather. My body (left arch) and the weather forced me inside in the first days of May. Then it warmed up enough so I could get out on my bike. I had signed up for the Lilac 10K but I dropped down to the Lilac 5K since I knew that my left arch wouldn't be happy with it. I do what my body can do ... and try to be happy with it.

Wednesday, 6/1/2022

4341 steps, 45/95 resting/max HR, 7:04 hours sleep, 184.1 pounds, 11 floors climbed

Walk: 1.5 miles, 22:14, 14:50 pace, 3 feet elevation gain, 84/91 avg/max HR, 115/124 avg/max cadence, 68F, 88% RH, 10 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 170.84 miles

I just didn't feel like a run today so I walked on my "Out to Ling Rd" route. My left arch felt a lot better so I am hopeful that it will improve with more stretching.

Thursday, 6/2/2022

7513 steps, 44/141 resting/max HR, 6:43 hours sleep, 19 floors climbed

Run: 3.15 miles, 27:27, 8:43 pace, 60 feet elevation gain, 133/149 avg/max HR, 159/168 avg/max cadence, 55F, 88% RH, 8 mph W wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 173.99 miles

It rained a lot during the previous day and cooled everything down. I needed to run this morning so I could bike tomorrow and then run on Saturday and Sunday. So ... I ran. It was weird ... everything felt sort of OK. I kept an easy pace and expected some pain or discomfort to surface somewhere and it didn't. Wow ... weird. My splits were 8:41, 8:47, 8:46 and 8:03 over the last 0.15 mile.

Friday, 6/3/2022

4028 steps, 42/104 resting/max HR, 7:34 hours sleep, 183.8 pounds, 7 floors climbed

Bike: 13.3 miles, 1:04:01, 12.5/17/3 avg/max mph, 39 feet elevation gain, 93/110 avg/max HR, 24 avg respiration, 54/73 avg/max cadence, 52F, 87% RH, 9 mph WSW wind, sunny

I got out about 10 minutes late on my usual "Out to East Manitou Rd" route. I think I just start setting an alarm rather than just waking up by the sun. It was a bit chilly and windy but it wss sunny. Still ... a nice ride between the 3 ponds (Buck, Long and Cranberry) on one side and Lake Ontario on the other! What a nice way to start a day!

Saturday, 6/4/2022

7218 steps, 43/137 resting/max HR, 6:34 hours sleep, 184.1 pounds, 24 floors climbed

Run: 3.15 miles, 28:05, 8:54 pace, 58 feet elevation gain, 129/140 avg/max HR, 157/163 avg/max cadence, 52F, 76% RH, 6 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 177.14 miles

I was up at 4:45 AM due to our cat, Nebula, rooting through the bathroom trash can. I could hear the birds chirping so I stayed up. I wanted a run so I got out there a bit after 6 AM. I felt sluggish, struck up a slow pace and went through the usual motions. It was a beautiful morning but I just didn't feel the joy this morning. My split were 8:51, 8:58, 8:56 and 8;34 over the last 0.15 mile.

Sunday, 5/22/2022 to Saturday, 5/28/2022 - Lilac 5K & Steven Derks Memorial 5K

I walked once this week, 1.5 miles.

I ran 4 times this week, 12.55 miles.

I didn't bike indoors this week.

I biked 2 times this week, 28.49 miles.

I took 41,089 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 a left arch issue now so I am back to short walks or bike rides. 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 697 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/21). 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, 5/22/2022

8634 steps, 45/148 resting/max HR, 7:32 hours sleep, 183.1 pounds, 16 floors climbed

Run: 3.13 miles, 27:11, 8:40 pace, 75 feet elevation gain, 141/153 resting/max HR, 159/174 avg/max cadence, 63F, humid, slight breeze, sunny

Shoes: Brooks Adrenaline GTS20 grey: 155.53 miles

I was up around 5 AM in plenty of time for the Lilac 5K 8 AM start. It was a bit cool but I would be running so I wore short and my 2021 Lilac 10K short sleeve tech. I headed out at 7 AM and got down to the Al Sigl Center where I parked at 7:30 AM. I walked through the War on Terror and Viet Nam memorial sections of Highland Park on the way to the start ... both sombering indeed. I met up with Prem Kumar who run a 5:55 during the Rochester Mile last night and was running the Lilac 5K and 10K today. Prem ... 3 races in 2 days ... wow! 

I didn't warm up at all and lined up a bit farther back that I liked. I couldn't move up and just thought about all the slower runners that I would have to pass at the start. Oh well. I didn't want to do a jack rabbit start anyways.

And ... we were off with any announcements or starting gun! I walked until the start line, slowly ran and tried to edge around runners without incident. I made it up to a pace of 7:39 for a little bit at 0.20 mile according to my Garmin Venu. I slowed it down and just let the race happen. I hit the 1 mile mark at 8:42 according to "First Mile" Pete. My left arch gave me a bit of discomfort so I knew I had made the right decision to drop down to the Lilac 5K from the Lilac 10K that I had originally signed up for last year. I just ran and tried to hold on. I took a tiny walk break just past 2 miles and another at 2.8 mile. I felt like I was running in slow motion but I was running. And ... I was done! I was thirsty and downed a cup of water.

I slowly walked back to the Trax and changed in my newest favorite short sleeve tech shirt. I did a bit of grocery shopping for some breakfast treats. Anyway ... I did OK. My splits were 8:15, 8:34, 9:12 and 8:39 over the last 0.13 mile. I finished in 28:09, 8:45 pace according to robinhoodraces.com. I was 163rd out of 843, 5th out of 21 in my M 60-64 age group, results here. BTW, Prem ran the Lilac 5K in 22:07, 7:06 pace and the Lilac 10K in 43:27, 6:59 pace. He placed 3rd in his M 45-49 age group in both races. Simply ... wow!

It was the final weekend of the 2021/2022 England Premier League season and all 10 games were going on from across the pond at 11 AM. Manchester City was up by 1 point on Chelsea for the trophy. I watched the Chelsea on USA on my TV and the Manchester City game on NBC via the Spectrum TV app on my tablet. It got tense ... with about 20 minutes to go it was Chelsea 1-1 and Man City 0-2. There would have been a tie on points for the title right then if the games were done (I think Man City had more goals though). But ... the games weren't done. Man City scored 3 goals in 5:36  at 76', 78' and 81' to win 3-2 and Chelsea scored 2 more to win 3-1. So ... Man City and Chelse both won. Man City stayed 1 point in front so Man City lifted the trophy for the 4th time in the last 5 years!

 

Monday, 5/23/2022

1124 steps, 45/109 resting/max HR, 7:24 hours sleep, 182.5 pounds, 7 floors climbed

Bike: 15.17 miles, 1:11:41, 12.7/20.5 avg/max mph, 68 feet elevation gain, 100/118 avg/max HR, 53/82 avg/max cadence, 47F, 87% RH, 5 mph W wind, sunny

I am on vacation for the next 2 days so I got out a bit late. I had a Redbox to take back so I rode there first and then headed out on my usual "Out to East Manitou Rd" to make up a new "Out to Redbox and East Manitou Rd" route. It was a bit chilly so I wore pants and my Brooks jacket. A nice ride like usual.

Tuesday, 5/24/2022

6078 steps, 44/147 resting/max HR, 8:21 hours sleep, 182.4 pounds, 12 floors climbed

Run: 3.15 miles, 28:33, 9:04 pace, 59 feet elevation gain, 132/149 avg/max HR, 155/167 avg/max cadence, 52F, 87% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 158.68 miles

I slept in until almost 6:30 AM since I was on vacation. It was chilly again and I thought about a bike but I wanted a run so I could run again on Thursday and run a race on Saturday. I wore shorts and a long sleeve tech. I wanted an easy 5K so I headed out on my "Out to Clematis St" route. My left arch hurt and I really thought about turning around at Ling Rd for 1.5 miles and the end of Greenleaf Rd for 2 miles. But ... it felt a bit better so I kept going. My pace sped up a bit too. My splits were 9:23, 8:56, 8:57 and 8:27 over the last 0.15 mile.

A peaceful picture of Nebula

Yet another school shooting ... this time in Texas. I told my lovely wife, Christine, that she didn't want to look at the news. So ... we watched reruns of Castle while I secretly watched news reports from CNN ... the body counts of young children mounted from 2 to 18. It's so sad ... but nothing will be done since most of our elected leaders are bought and paid for by the NRA.

Wednesday, 5/25/2022

4050 steps, 44/110 resting/max HR, 6:32 hours sleep, 182.8 pounds, 6 floors climbed

Bike: 13.32 miles, 1:02:26, 12.8/16.9 avg/max mph, 49 feet elevation gain, 97/110 avg/max HR, 25 avg respiration, 55/74 avg/max cadence, 52F, 87% RH, 3 mph WSW win, partly cloudy

I looked at my watch at 4:52 AM. I knew that I wouldn't get back to sleep. I got out on the bike at 5:52 AM on my usual "Out to East Manitou Rd" route. I didn't push as I thought about that latest school shooting down in TX. I had seen Sheila Eagan's posts on Facebook. She's a teacher who loves her kids but just wants to get in her 20 and get out of teaching before she's burns out or is shot. I can't blame her.

Thursday, 5/26/2022

6190 steps, 44/142 resting/max HR, 7:39 hours sleep, 182.2 pounds, 15 floors climbed

Run: 3.16 miles, 28:26, 9:00 pace, 59 feet elevation gain, 131/146 avg/max HR, 156/189 avg/max cadence, 64F, 60% RH, 12 SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 161.84 miles

Thumbs up on a run with no pain!

I was up around 6 AM and got out around 6:40 AM. My left arch felt sort of OK with no pain when I went downstairs so I was a bit optimistic when I headed out on my usual "Out to Clematis St" route.. It was above 60F so I just wore shorts and a short sleeve tech. I gingerly set out and ... no pain ... just a slight ache. I held my nice and easy pace ... and the ache didn't become a pain .... nice! My splits were 9:09, 8:57, 9:00 and 8:38 over the last 0.16 mile.

Friday, 5/27/2022

5846 steps, 48/92 resting/max HR, 184.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:34, 15:43 pace, 36 feet elevation gain, 81/90 avg/max HR, 112/126 avg/max cadence, 66F, 88% RH, 9 mph W wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 532.86 miles

It was too wet for a bike, I had just run yesterday and I had a 5K race tomorrow so I opted for a walk in a light rain this morning. I changed to my old black Brooks Adrenaline GTS20s and short socks since I knew I would get wet. I did get wet and my left arch gave me slight discomfort. Got it done. My splits were 15:45 and 15:39 over the last 0.5 mile.

Saturday, 5/28/2022

9167 steps, 45/146 resting/max HR, 5:59 hours sleep, 184.2 pounds, 6 floors climbed

Run: 3.11 miles, 26:26, 8:30 pace, 30 feet elevation gain, 138/149 avg/max HR, 161/168 avg/max cadence, 59F, 93% RH, 8 mph W wind, light rain

Shoes: Brooks Adrenaline GTS20 grey: 164.95 miles

I was up around 5 AM in plenty of time for the Steven Derks Memorial 5K start time of 8 AM down at the Faith Bible Baptist Church on East Henrietta Rd down in Brighton NY. I left around 7 AM with just a stop for gas at BJs and another brief stop (more on that later). A light rain had started almost as soon as I left. I had on shorts and a long sleeve tech. I had forgotten to check the forecast before I left ... opps! I had another long sleeve tech and a couple short sleeve tech. I had a hat in my Trax but I forgot about that until later. I got my bib and headed across the street to MCC and the race start/finish line. It started to rain harder and I regretted not having a hat but ... what could I do? Not much. The rain did let up before the race started. I met up with the usual running suspects (Prem Kumar, Tom Butler, Bob Dyjak, Jim Baker, Roger Howe, Chirstine A). 

And ... we were off! My left arch gave a slight discomfort but nothing more. I settled into an OK race pace. I passed "One Mile" Pete at 8:38. It started to rain a bit harder during mile 2 and the wind was in my face. I thought to myself that I run better in the rain. I passed a couple of other runners in mile 3. I saw Wilt Alston ahead of me and got within 50 feet of him but he put on a bit of speed as we got toward the finish.

I finished in 26:25, 2 seconds behind Wilt Alson

And ... done! I felt OK and congratulated Wilt, Roger and Bob. I talked with a guy named Paul that I had passed in mile 3. He had some interesting stories about his aches, breaks and pains that put mine to shame so I silently counted myself lucky. We all walked back to the church for a variety of breakfast food. There was more food that I could eat so I just had a pancake casserole (first time), a half bagel and a chocolate milk. Seriously ... where has pancake casserole been all my life?

pancake casserole ... mmm!

I did OK. I finished in 26:25 according to www.robinhoodraces.com. I was 43rd out of 166 and 8th out of 18 in my M 60-64 age group, results here on runsignup.com. 

Oh ... about that brief stop before I got to the race. I exited I390S at East Henrietta Rd. I came up to the intersection, stopped and turned right on red. I didn't look for a NO TURN ON RED sign. My mind was focused on getting down the road to the race. Well ... cop lights came on immediately behind me. I turned onto Crittenden. I thought that I hadn't come to a complete stop before turning right on red. The sheriff asked "Did you see the "NO TURN ON RED sign back there?" I replied "No, I thought it was time limited". He said "No, it's not. We have had a lot of accidents there." He said "I'll let you go but look for signs." He also said "You're going to the race down at the church aren't you? I'm going there too. I will be the crossing guard to make sure that you get across the street safely." He ran my license back at his car and let me on my way. I made sure to say Hi to him when I crossed East Henrietta on the way there to the race and the way back from the race. I speed all the time but that is the first time I have been stopped by a cop in a long time. Note to self ... LOOK FOR SIGNS!!!

Sunday, 5/15/2022 to Saturday, 5/21/2022

I walked 2 times this week, 2.65 miles.

I ran once this week, 3.15 miles.

I didn't bike indoors this week.

I biked 4 times this week, 57.39 miles.

I took 32,959 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 a left arch issue now so I am back to short walks or bike rides. 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 690 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/14). 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, 5/15/2022

1821 steps, 50/116 resting/max HR, 7:36 hours sleep, 185.0 pounds, 9 floors climbed

Bike: 15.54 miles, 1:05:25, 14.2/20.6 avg/max mph, 97 feet elevation gain, 57/82 avg/max cadence, 61F, 94% RH, 5 mph SW wind, partly sunny

I got out early for my slightly longer "Out to East Manitou Rd and around. I like to get out early on this route since the 1/2 mile on Frisbee Hill Rd has almost no shoulder. No cars came up from behind me since I hit it around 7:20 AM. It was a nice ride like usual.

Monday, 5/16/2022

3461 steps, 48/83 resting/max HR, 184.3 pounds, 9 floors climbed

Walk: 1.15 miles, 20:20, 17:41 pace, 12 feet elevation gain, 78/86 avg/max HR, 103/113 avg/max cadence, 61F, 82% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 147.75 miles

I got up too late for a bike so I settled for a walk. A run was out of the question due to my left arch issue. It stretched out a bit but I still walked with a itty bit of a limp. It kind of sucks.

Tuesday, 5/17/2022

6894 steps, 47/100 resting/max HR, 7:29 hours sleep, 184.6 pounds, 12 floors climbed

Walk: 1.5 miles, 22:50, 15:14 pace, 3 feet elevation gain, 83/93 avg/max HR, 114 avg cadence, 52F, 80% RH, 5 to 12 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 149.25 miles

It had rained overnight and was sprinkling when I looked outside at 5:30 AM. I had wanted to bike or even try a short run but I settled for a somewhat brisk walk. My left arch gave me moderate to mild discomfort. Whatever. My splits were 15:18 and 15:06 over the last 0.5 mile.

I emailed the Lilac 10K race director to see if I could either defer the Lilac 10K until 2023 or drop down to the Lilac 5K. I know I can run/limp/walk a 5K but a 10K is out of the question. I can only do what I can do. It kind of sucks.

Wednesday, 5/18/2022

1841 steps, 49/119 avg/max HR, 7:26 hours sleep, 3 floors climbed

Bike: 12.98 miles, 57:52, 13.5/17.2 avg/max mph, 55 feet elevation gain, 102/121 avg/max HR, 57/76 avg/max cadence, 43F, 95% RH, 3 mph WSW wind, sunny

It was clear overnight so it got a bit chilly. I had to dig out my Brooks tights, Brooks beanie and heavy running gloves that I had just put away 4 days ago. It was still a nice ride on my usual "Out to East Manitou Rd" route. I shortened it by taking Edgemere Drive both out and back. I usually cut to Old Edgemere Drive on the way back. I don't particularly like taking Edgemere Drive on the way back since the shoulder in spots is non-existent and has a guardrail. I did today because there seemed to less traffic than usual.

Thursday, 5/19/2022

5146 steps, 46/117 resting/max HR, 7:39 hours sleep, 185.2 pounds 8 floors climbed

Bike: 13.30 miles, 58:56, 13.5/19.0 avg/max mph, 49 feet elevation gain, 103/122 avg/max HR, 54/75 avg/max cadence, 54F, 86% RH, calm, cloudy

I got out a couple minutes before 6 AM on my usual "Out to East Manitou Rd" route. I had a fast out at 15.3 avg mph but I had a headwind on the way back. My avg fell to 13.5 mph so my back avg mph must be ... err .. in my head ... 11.7 mph. I think I bonked a bit too. But still an enjoyable ride.

10487 steps, 43/142 resting/max HR, 7:54 hours sleep, 183.7 pounds, 14 floors climbed

Run: 3.15 miles, 28:56, 9:11 pace, 61 feet elevation gain, 131/149 avg/max HR, 155/186 avg/max cadence, 63F, 78% RH, calm, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 152.40 miles

I was up around 5 AM like usual and dressed by 5:45 AM. What to do? I didn't walk to bike again and I didn't want to walk .... so I ran! Yes, I ran! I struck up a pace with really short (for me) strides and ... held it! My left arch gave me a bit of discomfort but not as much as I expected. So ... it was an OK run. My splits were 9:14, 9:13, 9:10 and 8:39 over the last 0.15 mile. So ... a negative split to boot.

Friday, 5/21/2022

3309 steps, 44/115 resting/max HR, 7:19 hours sleep, 182.9 pounds, 8 floors climbed

Bike: 15.57 miles, 1:10:49, 13.2/21.2 avg/max mph, 103 feet elevation gain, 101/121 avg/max HR, 54/80 avg/max cadence, 75F, 69% RH, 9 mph SW wind, sunny

I slept in until 5:36 AM ... a shock I know. It was already 75F so I just wore shorts and a long sleeve tech. I got out on my bike on my slightly longer "Out to East Manitou Rd and around" route. It was hot so I sweat under my helmet even with a wind. 

I thought about all the running who were running Sehgahunda Marathon & Relay down at Letchworth State Park. I ran in 2010, 2011, 2012 and 2014. I fell and broke a rib in 2010 (trip to Dansville ER), overhydrated in 2012 (2 days in Dansville Hospital), finished in 2012 and finished 2014. I have run over 500 races and the finish in 2012 was my happiest finish.

I picked up my bib and shirt for the Lilac 10K ... and dropped down to the Lilac 5K. I could gut it out and run a 10K but the probability is really high that I would injure myself. Better safe than sorry. I guess I am running 5Ks for the foreseeable future. But ... running a 5K is better than not running.

Sunday, 5/8/2022 to Saturday, 5/14/2022

I walked 3 times this week, 3.8 miles.

I ran once this week, 1.75 miles.

I didn't bike indoors this week.

I biked 5 times this week, 66.98 miles.

I took 26,923 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 a left arch issue now so I am back to short walks or bike rides. 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 683 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/7). 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, 5/8/2022

4114 steps, 43/108 resting/max HR, 8:29 hours sleep, 184.0 pounds, 4 floors climbed

Walk: 1.15 miles, 24:04, 20:57 pace, 13 feet elevation gain, 73/85 avg/max HR, 96/106 avg/max cadence, 45F, 70% RH, 5 mph SSE wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 142.2 miles

I got out for a slow walk. My left arch ached so I didn't push the pace at all. I listened to the birds as they chirped. Spring appears to have finally come to Rochester. It seemed a lot warmer so I went outside and got on my bicycle.

Bike: 13.68 miles, 1:09:24, 52 feet elevation gain, 11.8/16.7 avg/max mph, 94/112 avg/max HR, 53/84 avg/max cadence, 48F, 40% RH, 10 mph SE wind, sunny

I put on my Brooks jacket and I was glad that I did. The wind off Lake Ontario was chilly! I do like my 'Out to East Manitou Rd" route between the 3 ponds and Lake Ontario!

Monday, 5/9/2022

4891 steps, 44/93 resting/max HR, 7:21 hours sleep, 182.9 pounds, 10 floors climbed

Walk: 1.15 miles, 21:34, 18:47 pace, 10 feet elevation gain, 76/89 avg/max HR, 102/109 avg/max cadence, 46F, 66% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 143.35 miles

I put in a new pair of Dr Scholls running inserts into my running shoes. It's too early to tell if they will help but I am willing to try anything right about now! My left arch felt a bit better but it's too early to tell.

Tuesday, 5/10/2022

3297 steps, 46/105 resting/max HR, 7:49 hours sleep, 183.7 pounds, 3 floors climbed

Bike: 13.32 miles, 1:02:43, 12.7/18.0 avg/max mph, 37 feet elevation gain, 53/74 avg/max cadence, 46F, 66% RH, 5 mph S wind, sunny

I got out for a bike. I put on my new Redshift Arclight pedals. Sweet! More stuff to charge lol! Let's see: Garmin Edge 530, headlamp, taillight, Garmin Varia RVR315, Livall EVO21 helmet and now the pedals.

Wednesday, 5/11/2022

4810 steps, 49/95 resting/max HR, 7:59 hours sleep, 183.8 pounds, 11 floors climbed

Walk: 1.5 miles, 24:34, 16:24 pace, 5 feet elevation gain, 81/90 avg/max HR, 111/118 avg/max cadence, 60F, 61% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 144.85 miles

I debated between a bike or a walk. I settled for a walk. My left arch felt better. The pain changed to a discomfort. I think my new Dr Schools running inserts are helping. It was a beautiful morning for a walk! My splits were 16:17 and 16:37 over the last 0.5 mile.

Thursday, 5/12/2022

4213 steps, 46/137 resting/max HR, 7:05 hours sleep, 184.2 pounds, 9 floors climbed

Bike: 13.39 miles, 59:44, 13.4/18.9 avg/max mph, 40 feet elevation gain, 55/80 avg/max cadence, 50F, 71% RH, 5 mph N wind, partly sunny

4 of the hundred or so swan on Buck Pond

I thought about a run but settled for a nice ride on my usual "Out to East Manitou Rd". It was a bit cool at first but I warmed up after 3 or 4 miles.

Run: 1.75 miles, 16:01, 9:08 pace, 28 feet elevation gain, 129/141 avg/max HR, 151/160 avg/max cadence, mid 70s, light winds, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 146.6 miles

I had a Redbox DVD to take back and I wanted to do it relatively quickly during lunch. So ... I ran. Was it a good idea? Probably not. Will I do it again? Probably yes. My left arch had a discomfort and I will probably regret the run but it's a run in the book ... err ... spreadsheet. My splits were 9:18 and 8:54 over the last 0.75. So ... a negative split ... whoop-de-doo.

Friday, 5/13/2022

1914 steps, 45/126 resting/max HR, 7:50 hours sleep, 183.6 pounds, 3 floors climbed

Bike: 13.32 miles, 57:42, 13.9/19.2 avg/max mph, 42 feet elevation gain, 57/80 avg/max cadence, 66F, 68% RH, 8 mph SSW wind, mostly cloudy

I got out at 6 AM for a nice and fast ride along my usual "Out to East Manitou Rd" route. There were a lot of swans in Buck Pond. I was a bit overdressed but it's better than to be underdressed.

Saturday, 5/14/2022

3684 steps, 48/120 resting/max HR, 9:17 hours sleep, 183.5 pounds, 8 floors climbed

Bike: 13.27 miles, 56:57, 14.0/19.9 avg/max mph, 56 feet elevation gain, 106/123 avg/max HR, 59/87 avg/max cadence, mid 70s, 5 mph WSW wind, sunny

I got around 8 AM for a fast ride on my usual "Out to East Manitou Rd". I kind of wanted to go for a run but I could feel my left arch was not up to it. It was warmer so I wore shorts and a long/short sleeve tech combo. It was warm ... until I hit the edge of the Char-Broil property. Then the temperature fell from 71 to 61 according to my Edge 530. I was happy that I had on the short sleeve tech. I started to see the same people on my ride (blinky light guy on his bike, no light or reflectivity guy on his bike, runner girl with long hair) and the same lots of swans on Buck Pond. I do like this ride route! 

Sad news from Buffalo. An 18 year drove 200 miles to shoot 13 and kill 10 mostly black people in a neighborhood Tops. The gun used was the usual fucking AR-15 killing maching. So tragic.

Sunday, 5/1/2022 to Saturday, 5/7/2022 - Run Our River 5K - May

I walked 3 times this week, 2.77 miles.

I ran 2 times this week, 6.23 miles.

I biked indoors 3 times this week, 17 miles.

I biked once this week, 13.37 miles.

I took 34.211 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 a left arch issue now so I am back to short walks or bike rides. 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 676 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/30). 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, 5/1/2022

6641 steps, 47/138 resting/max HR, 184.1 pounds, 13 floors climbed

Run: 3.15 miles, 28:05, 8:54 pace, 60 feet elevation gain, 130/146 avg/max HR, 158/186 avg/max cadence, 52F, 58% RH, 2 mph NW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 135.2 miles

I got out for a run at about the same time as yesterday. It was a bit warmer so I just wore shorts, a long sleeve tech and light running gloves. I wanted to run my "Out on the pier and around" but my left arch and right knee ached when I started out. So I turned right instead of left when I got to Greenleaf Rd. I settled for my "Out to Clematis St" route. My right knee pain went away but my left arch pain didn't. My splits were 9:07, 8:57, 8:48 and 8:04 over the last 0.15 mile. So ... a negative split but not an enjoyable one.

Monday, 5/2/2022

5842 steps, 42/87 resting/max HR, 7:53 hours sleep, 184.7 pounds, 5 floors climbed

Walk; 0.6 mile, 12:18, 20:30 pace, 55F, 88% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey: 135.8 miles

Indoor Bike: 5 miles, 22:13

I got out for a walk and just couldn't do it. My left arch hurt a lot so I hopped into the Greenleaf Meadows exercise center when I passed it and went inside. I rode the indoor bicycle for 5 miles in 22:13. Then I walked slowly back home. What happened? I put back in the original inserts into my Brooks Adrenaline GTS20 after I realized that my left arch issue might be due to putting in the Dr Scholl's insoles from my old shoes last week. My feet didn't like the difference and really hurt when I headed out. I hope they feel better tomorrow since I have a race tomorrow night.

Tuesday, 5/3/2022

8106 steps, 41/148 resting/max HR, 9:32 hours sleep, 184.3 pounds, 20 floors climbed

Walk: 1.15 mile, 18:57, 16:29 pace, 23 feet elevation  gain, 81/101 avg/max HR, 108/126 avg/max cadence, 54F, 65% RH, 2 mph NNW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 136.95 miles

I got out just before lunch for a walk to the mailbox to drop off a Netflix DVD. I wanted to get a sense of how my left arch was feeling. Well ... there was a mild discomfort but less than yesterday. So ... tonight's Run Our River 5K should be interesting.

Run: 3.08 miles, 26:03, 8:27 pace, 10 feet elevation gain, 140/149 avg/max HR, 158/168 avg/max cadence, 63F, 54% RH, calm, overcast with sprinkles of rain

Shoes: Brooks Adrenaline GTS20 grey: 140.03 miles

I had to use my Google Maps to get to the race venue again ... next time I will just open it up before I start. I got there in plenty of time though. I met up with Roger Howe, Bob Dyjak and Dan Sillick before the race started. My left arch was OK at the start. I started with a steady race pace and just held on. I could feel light rain drop on my hat as I ran. My left arch started to hurt when I made the turn up onto the Ford Street Bridge. I slowed but held on until the finish. I didn't break 26 minutes. I was pretty tired when I got done and thought I hadn't stopped my Garmin Venu (I did). I caught my breath while I talked with Jeanette George. My left arch tightened up right away and I had to hobble/hop across Exchange Blvd to get back to the Trax.

I did OK. My official time was 26:01, 8:27 pace. I was 63rd out of 134 and 6th out of 14 in my M 60-63 age group, Robinhoodracing.com results here. My splits were 8:29, 8:23, 8:31 and 8:06 over the last 0.08 mile.

Wednesday, 5/4/2022

1032 steps, 42/99 resting/max HR, 8:30 hours sleep, 182.6 pounds, 5 floors climbed

Indoor Bike: 6 miles, 25:00 estimated

Yep ... my left arch hurt like a son of a bitch. I tried walking down to the fitness center but it hurt so much so I drove there. I don't have a picture at the end because the bike reset to 0 as soon as I stopped.

Thursday, 5/5/2022

3859 steps, 42/97 resting/max HR, 7:19 hours sleep, 183.4 pounds, 4 floors climbed

Indoor Bike: 6 miles, 25:13

My left arch didn't hurt as much but I still couldn't walk so I drove down to the fitness center before work. I would like to have a summer without aches and pains so I can do some walking, running and biking FFS!

Friday, 5/6/2022

3664 steps, 48/122 resting/max HR, 8:03 hours sleep, 182.4 pounds, 4 floors climbed

Indoor Bike, 6 miles, 24:25

My left arch is still a problem so it was back to the indoor bicycle at the fitness center again. 

Saturday, 5/7/2022

5067 steps, 43/107 resting/max HR, 9:37 hours sleep, 183.5 pounds, 4 floors climbed

Bike: 13.37 miles, 1:07:53, 54 feet elevation gain, 11.8/20.8 avg.max mph, 94/114 avg/max HR, 54/81 avg/max cadence, 45F, 58% RH, 7 to 10 mph NW wind, wind chill 38F, sunny

I got out around 8 AM on the bicycle. The sun looked warm but the NW wind off Lake Ontario was definitely chilly! Luckily I dressed warm. The wind seemed to be in my face for the whole ride except for a stretch on Island Cottage when I was headed south. I was still chilled when I finally got home. Brrrr!!!

Walk: 1.02 miles, 20:26, 19:57 pace, 10 feet elevation gain, 88/109 avg/max HR, 97/117 avg/max cadence, 52F, 39% RH, 18 mph NE wind, partly sunny

Shoes: Brooks Adrenaline GTS20 grey: 141.05 miles

Later I headed out to North Ponds Park in Webster to see all the Mind the Ducks runners. I took a lap around the course. The wind was still chilly and would have bothered me to no end if I had run/walk this race. But ... I couldn't so I didn't sign up 9 (and saved money). I saw Prem Kumar's son, Pavi, and congratulated him on his 33 laps (and counting) at 4 PM. Update: Ravi ended being on the course for 11:56 and racked up 40 laps or 40.48 miles. The results of all the 146 finishers are here.