Sunday, 6/26/2022 to Saturday, 7/2/2022 --- IN PROGRESS

I walked once this week, 1.5 miles.

I ran twice this week, 6.2 miles.

I didn't bike indoors this week.

I biked 4 times this week, 50.21 miles.

I took 25,955 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: My left arch issue is OK now so I am back to short walks, 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 732 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/25). 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. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 6/26/2022

1578 steps, 40/109 avg/max HR, 7:46 hours sleep, 9 floors climbed

Bike: 15.55 miles, 1:07:39, 13.8/23.6 avg/max mph, 93 feet elevation gain, 96/112 avg/max HR, 25/31 avg/max respiration, 56/79 avg/max cadence, 78F, 60% RH, 6 mph S wind, sunny

It was warm and windy when I got out just before 7 AM on my slightly longer "Out to East Manitou Rd and around" route. I had oiled my chain and pumped up my tires from 20 to 60 psi so I was a bit curious as how the bike would respond to a bit of TLC. Well ... it did OK. It wasn't as noisy when I pedaled. It also seemed a bit faster ... or it could have been a tail wind. I headed into the wind on the way back on Edgemere Drive so that slowed me down a bit. But I did get up a good pace when I was heading up East Manitou Rd. It was a nice ride like usual.

Monday, 6/27/2022

5193 steps, 42/90 resting/max HR, 7:22 hours sleep, 180.9 (down 0.1), 9 floors climbed

Walk: 1.5 miles, 22:39, 15:07 pace, 26 feet elevation gain, 79/86 avg/max HR, 114/126 avg/max cadence, 68F, 63% RH, 5 mph W wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 217.60 miles

I woke up and puttered around a bit more than usual. My joints were a bit cranky so I opted for a low impact walk. I think a run would have been ill advised. 

Tuesday, 6/28/2022

1149 steps, 42/109 resting/max HR, 9:39 hours sleep, 181.0 pounds (up 0.1), 6 floors climbed

Bike: 11.74 miles, 52:28, 13.4/21.1 avg/max mph, 67 feet elevation gain, 95/112 avg/max HR, 25/31 avg/max respiration, 56/78 avg/max cadence, 52F, 87% RH, 6 mph WSW wind, sunny

The gazebo at the old Crescent Beach restaurant on Edgemere Drive

I got out a bit late so I chose my slightly shorter "Out to Long Pond Rd and around" route. It had been clear overnight so it was a bit cooler. I started out in pants and a long/short sleeve tech combo. I circled back after 100 yards to ditch the short sleeve tech and put on my Brooks jacket ... which was a wise choice. It was a sunny and beautiful morning ride!

Wednesday, 6/29/2022

7946 steps, 41/146 resting/max HR, 8:04 hours sleep, 180.9 pounds (down 0.1), 17 floors climbed

Run: 3.15 miles, 26:49, 8:30 pace, 54 feet elevation gain, 135/149 avg/max HR, 158/168 avg/max cadence, 54F, 88% RH, 8 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 220.75 miles

A robin in its nest at the edge of our unit at Greenleaf Meadows. It watches me while I stretch after a workout

I got out for a run on my "Out to Clematis St" route. I started a bit slow and then pushed the pace a little bit the rest of the way. I did notice that Lake Ontario was quite calm but didn't really notice the flowers near the Secret Sidewalk. I pushed through the areas that I usually take a tiny walk break and didn't stop. My splits were 8:33, 8:27, 8:36 and 7:57 over the last 0.15 mile.

Thursday, 6/30/2022

2747 steps, 40/109 resting/max HR, 7:11 hours sleep, 179.6 pounds (down 1.3), 12 floors climbed

Bike: 11.52 miles, 52:19, 13.2/19.9 avg/max mph, 59 feet elevation gain, 93/107 avg/max HR, 24/29 avg/max respiration, 53/77 avg/max cadence, 55F, 94% RH, 3 mph WSW wind, mostly cloudy

The pier at the old Crescent Beach restaurant on Edgemere Drive

I got out about 10 minutes late so I opted for my slightly shorter "Out to Long Pond Rd and around" route. It was a nice ride like usual.

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

I took 8 walks in June for 10.67 miles, 1.33 miles/walk and 80 walks for 110.02 miles, 1.38 miles/walk so far in 2022.

I took 14 runs in June for 40.74 miles, 2.91 miles/run and 81 runs for 110.02 miles, 2.91 miles/run so far in 2022.

I took 12 bikes in June for 155.61 miles, 12.97 miles/bike and 28 bikes for 374.2 miles, 13.36 miles/bike.

I took 162.647 steps in June and 1,159,505 steps so far in 2022.

Yes, I don't run as much. I am just cautious that I will break or tweak something if I go longer than 5 miles. I do get out every day. My 2 year streak from June 24, 2020 of at least 1 mile of either walk/run/bike continues!

Friday, 7/1/2022

6324 steps, 41/142 resting/max HR, 7:13 hours sleep, 180.2 pounds (up 0.6), 11 floors climbed

Run: 3.15 miles, 27:43, 8:48 pace, 55 feet elevation gain, 131/145 avg/max HR, 156/163 avg/max cadence, 70F, 60% RH, 10 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 223.90 miles

I thought about a walk but opted for a run instead. My joints creaked a bit for the first 100 yards but I continued onward and they fell into line. My splits were 8:41, 8:42, 9:01 and 8:42 over the last 0.15 mile.

Saturday, 7/2/2022

1040 steps, 40/104 resting/max HR, 9:54 hours sleep, 180.1 pounds, 3 floors climbed

Bike: 13.40 miles, 1:01:40, 13.0/18.3 avg/max mph, 23/31 avg/max respiration, 52/72 avg/max cadence, 66F, 83% RH, 6 mph NNW wind, mostly cloudy

I got out a bit later than usual on my usual "Out to East Manitou Rd" route. It was a bit damp still in the shaded areas due to the rain overnight. I took it easy and just enjoyed being outside on a beautiful morning ride between the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Sunday, 6/19/2022 to Saturday, 6/25/2022

I walked once this week, 1.5 miles.

I ran 3 times this week, 10.46 miles.

I didn't bike indoors this week.

I biked 3 times this week, 40.58 miles.

I took 37,931 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 725 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/18). 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 over 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, 6/19/2022

994 steps, 41/109 avg/max HR, 9:00 hours sleep, 180.8 pounds, 0 (?) floors climbed

Bike: 15.74 miles, 1:19:40, 11.9/18.4 avg/max HR, 86 feet elevation gain, 25/32 avg/max respiration, 57/77 avg/max cadence, 54F, 58% RH, 6 mph N wind, sunny

I got out a bit before 7 for my slightly longer "Out to East Manitou Rd and around" route. It was a bit chilly, a bit windy but sunny so I wore pants, a long sleeve tech, my Brooks jacket ... and yes, my Brooks beanie on June 19th. It was a nice ride. I saw a blue heron as I rode by Cranberry Pond.

Monday, 6/20/2022

5763 steps, 45/143 resting/max HR, 180.6 pounds, 15 floors climbed

Run: 3.15 miles, 27:49, 8:50 pace, 61 feet elevation gain, 132/146 avg/max HR, 155/163 avg/max cadence, 66F, 46% RH, 6 mph WSW wind, sunny.

Shoes: Brooks Adrenaline GTS20 grey: 207.19 miles

I wss off today from Ricoh today with a floating holiday since L3Harris was closed for Juneteenth. I had trouble finding gumption so I didn't get out for my run until after 11 AM. I felt a bit sluggish like usual but I kept running and got it done. I was dripping with sweat when I got done. My splits were 8:56, 8:48, 8:48 and 8:33 over the last 0.15 mile.

Tuesday, 6/21/2022

5071 steps, 42/104 resting/max HR, 8:20 hours sleep, 181.1 pounds, 13 floors climbed

Walk: 1.5 miles, 22.23, 14:54 pace, 16 feet elevation gain, 77/90 avg/max HR, 115/126 avg/max cadence, 63F, 84% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey: 208.69 miles

The Greenleaf Meadows maintenace crew installed a light on the back of our unit when made my room brighter last night. I tend to wake up when it's light during most of the year so .... I didn't sleep well. I was a bit cranky and a bit of a tiff ensued when Christine said "Just make your room darker". Like I don't already turn the blinds closed! I guess I will have to find an eye mask and start wearing it. Anyway ... a cranky walk ensued. My splits were 14:48 and 15:06 over the last 0.5 mile. Then ... I couldn't get the fan in my room to work.

Wednesday, 6/22/2022

7596 steps, 44/109 avg/mx HR, 7:11 hours sleep, 181.8 pounds, 4 floors climbed

Bike: 13.29 miles, 1:03:07, 12.6/18.2 avg/max HR, 25/32 avg/max respiration, 56/88 avg/max cadence, 80F, 63% RH, calm, mostly sunny

It was warm and steamy already at 6 AM so I wore just shorts and a short sleeve tech this morning. I took my usual "Out to East Manitou Rd" route. It was nice and quiet with just the birds chirping, some swans, a few cars to keep me company. I saw a few pedestrians and bicyclists too (the usual ones like usual).

I took advantage of NY early voting in the NY primary today. Those who know how I view the world know how I voted. My brother, Don (Syracuse NY), probably disagrees with how I voted. I haven't seen him in quite some time. I last saw him after a Empire State half marathon in Syracuse NY. He spouted some Q conspiracy theory as Christine and I rolled our eyes. I don't know how my sister, Diane (Lexington KY) votes.

Our early voting site was at the Irondequoit Public Library at Titus Ave and Kings Highway. I have never been there. It was quite nice. They had someone's Star Wars figurine collection on display.

Thursday, 6/23/2022

5722 steps, 42/146 avg/max HR, 6:34 hours sleep, 180.9 pounds, 15 floors climbed

Run: 3.16 miles, 27:06, 8:35 pace, 60 feet elevation gain, 134/148 avg/max HR, 156/165 avg/max cadence, 61F, 82% RH, 6 mph W wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 211.85 miles

I got out for my usual "Out to Clematis St" route. I pushed the pace a bit in the first mile. My splits were 8:22, 8:43, 8:45 and 8:04 over the last 0.16 mile.

My running spreadsheet told me that my walk/run/bike streak hit 730 days or 2 years ... so it's stat time!!!

In the past 2 years:

 I took 255 walks for 367.08 miles, 1.44 miles/walk

 I took 16 snowshoes for 31.53 miles, 1.97 miles/snowshoe

 I took 304 runs for 1112.32 miles, 3.66 miles/run

 I took 1 (yes, 1) treadmill for 1 (yes, 1) mile, 1 miles/treadmill

 I took 217 bikes for 2792.67 miles, 12.87 miles/bike

 I took 5 indoor bikes for 28 miles, 5.6 miles/indoor bike

The grand total is 798 events for 4332.6 miles. Sometimes I did more than one event per day (my high is four).

What have I learned? Well ... I am stubborn and didn't like to go to the doctor even when I should. I limbed/walked a mile some of those days because that was all I could do that day (due to a right plantar fasciitis for several months, then a right arch issue for a few more months along with other aches and pains). I just kept on getting out there. I morphed into a early morning exerciser though I did change to an noon/afternoon exerciser in the winter months when it was dark or the weather was crappy.

Friday, 6/24/2022

2957 steps, 41/108 resting/max HR, 7:50 hours sleep, 180.2 pounds, 6 floors climbed

Bike: 11.55 miles, 55:32, 12.5/20.1 avg/max mph, 77 feet elevation gain, 98/112 avg/max HR, 25/31 avg/max respiration, 54/87 avg/max cadence, 65F, 69% RH,6 mph SW wind, sunny

This is the wild rose bush at the edge of our unit at Greenleaf Meadows

I got out on my "Out to Long Pond Rd and around" route. A nice and sunny ride.

Saturday, 6/25/2022

9828 steps, 41/145 resting/max HR, 7:46 hours sleep, 181.0 pounds, 27 floor climbed

Run: 4.25 miles, 38:23, 9:02 pace, 65 feet elevation gain, 133/146 avg/max HR, 153 avg cadence, 70F, 73% RH, 6 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 216.10 miles

I got out a slightly longer "Out by the pier and around" route. I just didn't have any mojo this morning. Maybe I overheated. I didn't have any energy after mile 3. My splits were 8:50, 8:34, 8:49, 10:04 and 8:27 over the last 0.25 mile.

Sunday, 6/12/2022 to Saturday, 6/18/2022 - Stache Dash 5K

I walked twice this week, 2.95 miles.
I ran twice this week, 7.31 miles.
I didn't bike indoors this week.
I biked 3 times this week, 36.31 miles.
I took 37,650 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 718 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/11). 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, 6/12/2022

897 steps, 40/123 resting/max HR, 9:34 hours sleep, 180.3 pounds, 3 floors climbed

Bike: 11.51 miles, 53:21, 72 feet elevation gain, 12.9/19.7 avg/max mph, 27/34 avg/max respiration, 58/81 avg/max cadence, 68F, 60% RH, 10 mph SSW wind, mostly cloudy

I got out a bit after 9 AM on a bit shorter "Out to Long Pond Rd and around" route. It was as good as always!

Monday, 6/13/222

5049 steps, 46/92 resting/max HR, 7:37 hours sleep, 180.8 pounds, 10 floors climbed

Walk: 1.45 miles, 22:20, 15:23 pace, 10 feet elevation gain, 80/90 avg/max HR, 113/125 avg/max cadence, 61F, 82% RH, 6 mph WNW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 195.23 miles

My left foot (arch and left edge) felt a bit wonky so I decided not to push them by running. So I walked instead. Years ago ... I would have ran anyways and probably suffered the consequences. I have learned that any exercise is good exercise.

Tuesday, 6/14/2022

1412 steps, 43/104 resting/max HR, 6:41 hours sleep, 183.8 pounds, 8 floors climbed

Total Bike: 13.3 miles, 1:04:54, 12.4 mph (according to my Livell app)

Garmin Edge 53 Bike: 4.17 mile, 19:19, 13.0/17.2 avg/max mph, 15 feet elevation gain, 95/101 avg/max HR, 24/29 avg/max respiration, 57/73 avg/max cadence, 57F, 88% RH, calm, cloudy

Garmin Venu: 8.87 miles, 44:13, 12.0/15.1 avg/max mph, 42 feet elevation gain, 96/110 avg/max HR, 57F, 88% RH, calm, cloudy

I must have ignored the 10% battery warning on my Garmin Edge 530 the last time I rode my bike. I was dismayed when it died on Edgemere Dive opposite Buck Pond. I thought for a few seconds and then realized that I had a Garmin Venu on my wrist. I pressed the Bike icon, pressed the start button and continued onward.

I really wanted my Live Track to continue so that my lovely wife, Christine, would still be able to track me if she was awake and tracking me. A fellow runner, Jmac, had gotten hit by a car yesterday while on his bike. He is in Stong Memorial Hospital when several broken ribs and a collapsed lung.

Wednesday, 6/15/2022

9830 steps, 43/143 resting/max HR, 7:16 hours sleep, 183.0 pounds, 21 floors climbed

Run: 4.16 miles, 36:59, 8:54 pace, 64 feet elevation gain, 134/146 avg/max HR, 157/167 avg/max cadence, 57F, 88% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 199.39 miles

Our cat, Nebula, woke me up at 4:50 AM. I knew I wouldn't be able to get back to sleep so I got out early for a run. My left arch felt pretty good. I struck up an easy running pace. I felt a little sluggish and wished my pace was better. But ... I gotta tell myself .... I am happy to be able to run ... I am happy to be able to run ....

Thursday, 6/16/2022

4038 steps, 41/107 resting/max HR, 7:51 hours sleep, 182.0 pounds, 11 floors climbed

Bike: 11.5 miles, 55:49, 12.4/20.6 avg/max mph, 80 feet elevation gain, 94/105 avg/max HR, 25/31 avg/max respiration, 55/75 avg/max cadence, 75F, 94% RH, 8 mph SW wind, partly cloudy

It was like a wall of humid air hit me when I stepped outside for my bike. It was already 73F. I immediately hiked up the sleeves on my long sleeve tech. I decided to do my slightly shorter "Out to Long Pond Rd and around route. Any wind that I gathered while I rode didn't too much to cool me off. I had sweat underneath my helmet. Wow! Still ... a nice ride! BTW, the weatherunderground station right on Lake Ontario about 1/2 mile away had the temperature at 82F already. The high got up to 91F before a cold front with a heavy rain in Cananadaigu and golf ball sized hail in Manchester moved through around 6 PM.

Friday, 6/17/2022

8268 steps, 44/91 resting/max HR, 6:32 hours sleep, 181.8 pounds, 6 floors climbed

Walk: 1.5 miles, 20:56, 13:58 pace, 10 feet elevation gain, 87/96 avg/max HR, 117 avg cadence, 70F, 60% RH, 7 mph NWW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 200.89 miles

I slept horribly and slept in until 6:07 AM. But ... I still got up, got dressed and got out for a brisk walk.

Saturday, 6/18/2022

8156 steps, 42/148 resting/max HR, 8:24 hours sleep, 182.0 pounds, 13 floors climbed

It felt weird to sleep in and not get out for either a walk, run or bike. But ... I had signed up for the Stache Dash 5K in Canandaigua and it didn't start until 6 PM. So ... I rested until then. I used Google Maps to navigate there so I had no trouble in getting there by 5:15 PM.

Run: 3.15 miles, 26:39, 8:27 pace, 36 feet elevation gain, 142/151 avg/max HR, 160 avg cadence, 64F, 34% RH, 15 mph NW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 204.04 miles

I met up with Bill Beyerbach, Andy Ciaio and Roger Howe before the race. And .... we were off! It was ... an interesting course ... of a bit of road, lots of cinders, some grass and some sidewalk along and near Lakeshore Drive. I set up an OK race pace and struggled to hold it. I took 3 tiny walk breaks and did the best I could. I just don't have the endurance that I used to have ... maybe I am getting older ... more seasoned ... more experienced? Nahhhh!

Anyway ... I did OK, My official time was 26:41, 50th out of 178, 4th out of 11 in my M 60-69 age group, link here. Andy and I think that 5Ks are getting longer and harder .... and he is still faster and 8 years younger than I am! 

The Many on the Genny trail race was held today down in Letchworth State Park today. I ran this race in 2017 when it was JUST a 40 mile race from one side of the park to the other side (and also when I was a bit younger and in WAY better shape). I went out too fast for the first 20 miles and ending up walking the next 20 miles to finish according to my blog (41.64 miles, 12:35:17 (paused for about 8 minutes), 18:11 pace, 66F-78F, 3 mph N wind (at start), 5365 feet of elevation gain, 5379 feet of elevation loss, mostly sunny during the day). My full blog post for that week is here. My lovely wife, Christine, was worried sick when she didn't know where I was for hours and hours. Me ... I was just walking and walking ... 77,189 steps on that day.

Well ... the course was redesigned this year to make it a 45 mile trail race that LOOPS the park. Just a bit longer. A list of finishers here.

Sunday, 6/5/2022 to Saturday, 6/11/2022 - Run Our River 5K & Charlie McMullen Mile

I walked 3 times this week, 3.22 miles.

I ran 6 times this week, 13.42 miles.

I didn't bike indoors this week.

I biked 2 times this week, 26.61 miles.

I took 43,375 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 711 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/4). 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, 6/5/2022

7064 steps, 43/143 resting/max HR, 6:17 hours sleep, 182.6 pounds, 10 floors climbed

Run: 4.15 miles, 36:38, 8:50 pace, 63 feet elevation gain, 130/145 avg/max HR, 158/167 avg/max cadence, 50F, 78% RH, 7 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 181.29 miles

I got up and out for a slightly longer run on my "Out by the pier and around" route. This route has two options and I chose the shorter one of cutting through the fence from Greenleaf Meadow to the LOSP trail rather going down to Greenleaf Rd and taking the LOSP trail from there. It cuts about 0.6 mile off. I set up a nice and easy pace. I took some pictures on the Secret Sidewalk. My splits were 9:04, 8:40, 8:42, 8:55 and 8:25 over the last 0.15 mile.

Monday, 6/6/2022

3150 steps, 43/109 resting/max HR, 6:35 hours sleep, 182.2 pounds, 9 floors climbed

Bike: 13.30 miles, 59:32, 13.4/17.9 avg/max mph, 52 feet elevation gain, 88/121 avg/max HR, 26 avg respiration, 58/80 avg/max cadence, 61F, 72% RH, 3 mph SW wind, overcast

I got out for my usual "Out to East Manitou Rd" route. I hit a really light mist for about 1/2 the ride. I thought it would get me drenched but I just got slightly damp ... no worries!

Tuesday, 6/7/2022

9582 steps, 45/145 resting/max HR, 8:53 hours sleep, 183.6 pounds, 17 floors climbed

It felt weird not to run, walk or bike this morning but I was saving myself for the Run Our River 5k - June this evening. I Googled the directions this time so I had no trouble getting down to the race venue at 5:20 PM. I was in plenty of time for the 6:15 PM start. It was warm, a bit windy and there was a bit of misty sprinkles moving through. I chose shorts and a short sleeve tech. I had a hat and a long sleeve tech in the Trax. The weather was 65F, 84% RH, 14 mph SSW wind, overcast.

Run: 1.01 miles, 9:55, 9:51 pace, 0 feet elevation gain, 118/127 avg/max HR, 150/158 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 182.30 miles

I got out for a slow warm up run to gauge my clothing choice, get my legs warm and pass the time. I had tried the hat because I thought it was going to rain but it made me too warm so I took it off.

Run: 3.1 miles, 26:58, 8:41 pace, 9 feet elevation gain, 139/149 avg/max HR, 158/168 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 185.40 miles

Heading onto the eastside of the Genesee Riverway ... about 1/2 done!

Another 5K ... my 104th. I tried not to go out too hard. The headwind for the first half of the 5k slowed me down some. I kept my strides short and just stuck to a steady race pace. I hit 1 mile at 8:40 and tried to hold that. I took a tiny walk break when I got to the Ford St Bridge. Then I just ran it in. I couldn't push to pass anyone so I didn't try. I did break 27 minutes ... barely. It seems that I am getting slower on the same course ... 25:38, 26:01 and now 26:56. I have had left arch issues for the past 2 months though. I didn't have any left arch discomfort today though. Now I have to work on getting a bit faster. I would be happy to break 26 again. But ... I guess any 5K that I finish is a good thing in the long run of things ... pun intended.

I did OK ... I guess. My official time was 26:58. I was 57th out of 128, 5th out of 14 in my M 60-69 age group, results here. My splits were 8:40, 8:47, 8:39 and 8:00 over the last 0.1 mile.

Wednesday, 6/8/2022

5691 steps, 43/97 resting/max HR, 7:11 hours sleep, 181.8 pounds, 7 floors climbed

Walk: 1.5 miles, 22:34, 15:03 pace, 4 feet elevation gain, 80/88 avg/max HR, 114/150 avg/max cadence, 52F, 100% RH, 7 mph WSW wind, partly sunny

Shoes: Brooks Adrenaline GTS20 grey: 186.90 miles

I think Maintenace used a ruler to plant these flowers in front of the Laundry/Fitness Center!

Our cat, Nebula, woke me up at 5:15 AM. I still didn't get out early. I was stiff so I opted for a walk. It was cool and windy so I opted for my Brook pants and a long sleeve tech. Not my fastest walk but I got it done! My splits were 14:55 and 15:20 over the last 0.5 mile.

Our two double knockout rose bushes are growing like gangbusters! The lilac bush behind them still gets light. I hope it's enough!

Thursday, 6/9/2022

5466 steps, 41/97 resting/max HR, 8:09 hours sleep, 181.9 pounds, 15 floors climbed

Walk: 1.5 miles, 20:19, 13:32 pace, 9 feet elevation gain, 92/102 avg/max HR, 114/134 avg/max cadence, 57F, 94% RH, 12 mph NW win, overcast

Shoes: Brooks Adrenaline GTS20 grey: 188.40 miles

It was raining when I woke up so I waited until lunch when it had stopped to take my walk. I put up a brisk pace and didn't have any discomfort so I struck out and got it done! My splits were 13:30 and 13:37 over the last 0.5 mile.

Friday, 6/10/2022

8363 steps, 42/150 resting/max HR, 7:31 hours sleep, 182.2 pounds, 9 floors climbed

Bike: 13.31 miles, 1:08:04, 11.7/19.7 avg/max mph, 50 feet elevation gain, 91/124 avg/max HR, 23/33 avg/max respiration, 52/103 avg/max cadence, 54F, 88% RH, 10 mph WSW wind, sunny

I probably shouldn't have rode this morning since I have the Charlie McMullen Mile this morning but I have 12 hours to recover ... right ... right? Anyway ... it was a bit chilly and more than a bit windy. I put on my usual Brooks pants, a long sleeve tech and my Brooks jacket. It seemed to be windy in both directions and I pooped out at the end. But ... it was a beautiful ride between the 3 ponds and Lake Ontario!

I got done to St John Fisher College for the Charlie McMullen Mile around 6:30 PM. I decided to race in the 8 to 10 minute heat which was heat #5. I warmed up a bit too early. The weather was 68F, 49% RH, 13 mph W wind, partly sunny.

Run: 1.01 mile, 9:57, 9:55 pace, 119/131 avg/max HR, 150/156 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey: 189.41 miles

Run: 1.0 miles, 7:33.6, 7:29 pace, 144/158 avg/max HR, 164/174 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 190.41 miles

There were awards and a delay before my heat. There were about 20 runners of both sexes. I started way out on the outside. I think I was about 8th on the first turn. I moved up until I was third behind a guy in second and a woman in first. I stayed on or near the guy's shoulder for a lap and then fell about 20 feet behind him. Bell lap. The guy in second moved up and took the lead on the backstretch. I was about 50 feet behind the woman in second. I tried to catch her in the last 100 yards but I finished about 20 feet behind her. I didn't have any pain in my left arch. I hadn't raced a Charlie MuMullen mile in 3 years due to COVID. I was very happy with my effort. 

I placed second at 0:07:33.09 by 2 seconds in the Men's 8+ Mile but third overall by 0.79 seconds behind the woman in second, Mens 8+ Mile results here.I am getting slower but I still try to bring it! My laps time were (roughly looking my Garmin data) 1:52, 3:49 (1:57), 5:48 (1:59) and 7:34 (1:46). Sweet!

Saturday, 6/11/2022

6059 steps, 43/142 resting/max HR, 9:14 hours sleep, 181.5 pounds, 10 floor climbed

Walk: 0.22 mile, 5:33, 25:21 pace, 67/76 resting/max HR, 75 avg cadence

Shoes: Brooks Adrenaline GTS20 grey: 190.63 miles

Run: 3.15 miles, 28.45, 9:08 pace, 51 feet elevation gain, 130/144, avg/max HR, 157/165 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 193.78 miles

I got twice. A walk with my darling wife, Christine. She surprised me and wanted to walk so we took a short walk around our unit at Greenleaf Meadows. Then I went out for a run. I wanted 4 miles but my left arch and right knee said "Nah" so I settled for a 5K on my "Out to Clematis St" route. My pace was a bit slow but it's all good. Any run is a good run.