Sunday, 10/30/2022 to Saturday, 11/5/2022 - Grocery Run 5K --- IN PROGRESS

I walked 5 times this week, 6.71 miles.

I ran 5 times this week, 17.73 miles.

I didn't bike indoors this week.

I biked once this week, 13.2 miles.

I took 56,923 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: 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 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 858 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/30/2022

9564 steps, 42/140 resting/max HR, 8:17 hours sleep, 177.7 pounds, 28 floors climbed

Run: 6.25 miles, 55:25, 8:52 pace, 30F, 80% RH, 129/142 resting/max HR, 160/168 avg/max cadence, 7 mph SW wind, wind chill 24F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 514.31 miles

I got out around 8 AM for another longer run than usual. My left knee was a bit cranky at the start so I stopped to stretch it at mile 0.25. Then it felt OK so I ran onward. I was on the Secret Sidewalk when I thought that I could get in a 10K if I just turned and went back. So I did. I had the pace set at "I could run all day". My splits were 9:22, 8:53, 8:47, 8:42, 8:43, 8:45 and 8:41 over the last 0.25 mile.

I watched the Bills play the Packers at home on Sunday Night Football. The Bills raced out and won 27-17 to go to 6-1. Yes, the Bills have beat the MVP QBs of the last 4 years in October (Lamar Jackson, Tom Brady and Aaron Rodgers).

Monday, 10/31/2022

5139 steps, 44/92 resting/max HR, 5:47 hours sleep, 178.4 pounds, 10 floors climbed

Walk: 1.5 miles, 23:13, 15:28 pace, 3 feet elevation gain, 77/85 resting/max HR, 114/120 avg/max cadence, 39F, 81% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 515.81 miles

My running mileage for October is almost 93 miles and I did think of doing 2 runs today to get 100 miles. Years ago I certainly would have done it. But ... I'm 65 and I didn't want to possibly injure myself after a 7.5 mile run on Saturday and 6.25 mile run on Sunday. So ... I took an easy walk instead. My splits were 15:22 and 15:39 over the last 0.5 mile.

Well ... it's the end of October so it's stat time.

I took 11 walks for 16.1 miles, 1.46 miles/walk in October.

I took 21 runs for 92.87 miles (the most in a long while), 4.42 miles/run in October.

I ran 2 races in October:

 10/22 Scare Brain Cancer Away 5K, 24:53, 7:58 pace (fastest 5K of 2022)

 10/22 MFAMTL Trail Race (6 loops CCW, 3 loops CW), 9.41 miles, 2:04:26, 13:13 pace

I biked twice in October for 24.65 miles, 12.33 miles/bike.

I took 253,083 steps in October.

Tuesday, 11/1/2022

6868 steps, 37/140 resting/max HR, 7:10 hours sleep, 179,8 pounds, 11 floors climbed

Run: 3.16 miles, 27:12, 8:37 pace, 35 feet elevation gain, 128/142 avg/max HR, 159/168 avg/max cadence, 55F, 94% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 518.97 miles

It was a mild start to November this morning ... 55F. So I wore shorts and a short sleeve tech! I started out slow and sped up once I warmed up. The result was a nice negative split with splits of 9:04, 8:33, 8:22 and 7:42 over the last 0.16 mile.

Wednesday, 11/2/2022

10857 steps, 42/143 resting/max HR, 7:39 hours sleep, 179.5 pounds 14 floors climbed

Run: 4.56 miles, 40:20, 8:51 pace, 66 feet elevation gain, 129/148 avg/max HR, 160/168 avg/max cadence, 46F, 93% RH, 7 mph WSW wind, wind chill 43F, light fog

Shoes: Brooks Adrenaline GTS20 grey - 523.53 miles

I got out for a run on my longer "Out by the pier and around" route. My left knee bothered me a bit so I stretched it at mile 0.40. It was just a discomfort so I kept running. I thought of turning in for a mile, then just a 5K, then I turned left and just ran onward. The discomfort never really went away but I didn't stop and ran a negative split. My splits were 9:17, 8:54, 8:48, 8:43 and 8:24 over the last 0.56 mile.

Thursday, 11/3/2022

6650 steps, 42/96 resting/max HR, 7:22 hours sleep, 179.6 pounds, 16 floors climbed

Walk: 1.5 miles, 23:44, 15:49 pace, 16 feet elevation gain, 74/90 avg/max HR, 111/142 avg/max cadence, 43F, 87% RH, 7 mph SW wind, wind chill 39F, clear

Shoes: Brooks Adrenaline GTS20 grey - 525.03 miles

I felt an ache behind my left knee so I knew that a run would be unwise. So I walked instead. It was colder so I wore my Brooks tights, a long sleeve tech, Brooks jacket, Brooks beanie and Brooks light running gloves. My splits were 15:44 and 15:40 over the last 0.5 mile.

Walk: 1.11 mile, 16:06, 14:34 pace, 43 feet elevation gain, 73/87 avg/max HR, 116/133 avg/max cadence, 59F, 67% RH, 9 mph ENE wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 526.14 miles

I got out for a walk after work. It was a bit cooler than I thought but it was still warm for November. My splits were 14:31 and 15:00 over the last 0.11 mile.

Friday, 11/4/2022

8466 steps, 45/115 resting/max HR, 7:48 hours sleep, 179.3 pounds, 13 floors climbed

Walk: 1.5 miles, 18:42, 12:27 pace, 26 feet elevation gain, 93/119 avg/max HR, 129/158 avg/max cadence, 48F, 66% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 527.64 miles

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I was out a bit late and felt a bit sluggish. I knew that I have the Grocery Run 5K tomorrow morning so I opted for a walk. I did do a slow run on the way back. My splits were 13:35 and 10:12 over the last 0.5 mile.

Walk: 1.1 mile, 20:08, 18:21 pace, 13 feet elevation gain, 74/87 avg/max HR, 102/110 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey - 528.74 miles

I got out after work again. It was even warmer so I took a really leisurely walk.

Saturday, 11/5/2022

7379 steps, 41/150 resting/max HR, 8:25 hours sleep, 11 floors climbed, 179.7 pounds

Today was my 6th Greater Rochester Track Club (GRTC) Rochester Runner of the Year (RROY) race, the Grocery Run 5K, and my 12th 5K of 2022. I've run this race 5 times before (2014, 2015, 2017, 2018 and 2018). My times have slowed from 21:13 to 23:33 but my desire to compete hasn't dimmed. I do enjoy toeing the line and seeing what my body and will can do at a race. So ... I headed down to the race venue, found a place to park, got my bib and new cotton race shirt (one of hundreds), and toed the line. The weather was 62F, 67% RH, 12 mph SSW wind and cloudy.

Run: 0.6 mile, 5:43, 9:37 pace, 7 feet elevation gain, 113/122 avg/max HR, 154/161 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 529.34 miles

Run: 3.16 miles, 24:26, 7:45 pace, 81 feet elevation gain, 141/152 avg/max HR, 165/173 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 532.50 miles

And ... we were off! I slowly moved ahead of slower runners. I saw one guy ahead of me that had a t-shirt that the back had "Trail runners move in a single file so as to hide their runners" ... awesome! I thought I started slow so I was a bit surprised when my Venu alerted me that mile 1 was 7:37. I thought I would flame out but I just kept running. I concentrated on not letting my mind tell me that I had to stop ... keep running!! Mile 2 ... see the finish line ... Mile 3 .... time WAY under 25 ... done in 24:26 (24:22 officially). Fastest 5K of 2022!!! My splits were 7:37, 7:50, 7:52 and 7:08 over the last 0.16 mile. Yeah, baby!!! I was 89th out of 724, results link here and 2nd out of 26 in my M 65-69 age group.

Sunday, 10/23/2022 to Saturday, 10/29/2022 - Kelly's Donut Run

I walked 3 times this week, 4.35 miles.

I ran 4 times this week, 17.02 miles.

I didn't bike indoors this week.

I biked once this week, 13.2 miles.

I took 58.948 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 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 851 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/23/2022

3562 steps, 45/107 resting/max HR, 8:14 hours sleep, 180.3 pounds, (down 1.6), 8 floors climbed

Bike: 13.2 miles, 1:02:48, 12.7/18.9 avg/max mph, 56 feet elevation gain, 96/110 avg/max HR, 27/31 avg/max respiration, 57/82 avg/max cadence, 61F 48% RH, 6 mph SSW wind, partly cloudy

My legs were achy from yesterday's 3.13 miles at SBCA 5K and 9.41 miles at MFAMTL so I opted for a bike ride since it was a beautiful (and warm) fall day. It was a quite peaceful ride. My thighs were a bit tired by the time I got done.

Walk: 1.05 miles, 18:59, 18:07 pace, 15 feet elevation gain, 78/91 avg/max HR, 104/110 avg/max cadence, 66F, 49% RH, 7 mph NE wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 487.74 miles

I got out for a leisurely walk before supper. I also wanted to up my step count.

The 5-1 Buffalo Bills had a bye week. Here are a couple of memes.

Monday, 10/24/2022

6043 steps, 43/95 resting/max HR, 7:26 hours sleep, 179.7 pounds (down 0.6), 14 floors climbed

Walk: 1.65 miles, 22:52, 13:51 pace, 19 feet elevation gain, 85/101 avg/max HR, 120/130 avg/max cadence, 45F, 87% RH, 3 mph SSE wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 489.39 miles

My knees and thighs were still a bit cranky so I chose a walk this morning. My clothing choice was shorts, a long sleeve tech and Brooks light running gloves which was a bit light for 45F. So ... I cranked up a brisk walk to keep warm. My splits were 13:31 and 14:23 over the last 0.65 mile.

Tuesday, 10/25/2022

9539 steps, 47/134 resting/max HR, 180.9 pounds (up 1.2), 15 floors climbed

Run: 3.15 miles, 28:58, 9:11 pace, 33 feet elevation gain, 124/138 avg/max HR, 158/167 avg/max cadence, 55F, 95% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 492.54 miles

I got out for a slow and steady 5K in the pre-dawn darkness. My splits were 9:46, 9:07, 8:47 and 8:29 over the last 0.15 mile. A negative split is easier when you start slow, lol.

Wednesday, 10/26/2022

9812 steps, 41/135 resting/max HR, 7:50 hours sleep, 180.6 pounds (down 0.8), 11 floors climbed

Run: 3.15 miles, 27:54, 8:51 pace, 43 feet elevation gain, 127/137 avg/max HR, 159/167 avg/max cadence, 54F, 82% RH, 6 mph S wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 495.69 miles

I was awake at 4:45 AM but I only got out about 10 minutes earlier than usual ... maybe next time. It was sort of warm so I wore shorts and a short sleeve tech. The back of my left knee had a weird pain for about 1/2 mile that almost made me turn around but it went away. My splits were 9:09, 8:46, 8:37 and 9:06 over the last 0.15 mile.

Thursday, 10/27/2022

6992 steps, 41/88 resting/max HR, 8:21 hours sleep, 180.6 pounds (steady), 6 floors climbed

Walk: 1.65 miles, 25:01, 15:10 pace, 14 feet elevation gain, 78/94 avg/max HR, 115/128 avg/max cadence, 45F, 81% RH, 7 mph wind chill 41F, NW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 497.34 miles

The back of my left knee felt a bit cranky so I opted for a walk. I will probably be running Friday, Saturday and Sunday so that was on my mind too. It was definitely cooler and windier this morning so I wore my Brooks pants, a long sleeve tech and Brooks jacket. I could have used my Brooks light running gloves. I struck up an easy walking pace. My splits were 15:08 and 15:13 over the last 0.65 mile.

Friday, 10/28/2022

10025 steps, 41/148 resting/max HR, 7:24 hours sleep, 179.8 pounds (down 0.8), 15 floors climbed

Run: 3.16 miles, 27:25, 8:41 pace, 44 feet elevation gain, 138/153 avg/max HR, 161/168 avg/max cadence, 30F, 93% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 500.50 miles

Well ... it was 30F so it was back to my Brooks tights, Darn Tough socks, Brooks 1/4 zip long sleeve pullover, balaclava and heavy running gloves. I wore my balaclava because I couldn't find my Brooks beanie (it's somewhere). So it begins ... but I am used to the cold and know what to wear. I struck up an easy pace and held it easily. My splits were 8:51, 8:41, 8:35 and 8:23 over the last 0.16 mile for an easy negative split.

Saturday, 10/29/2022

12975 steps, 41/144 resting/max HR, 6:42 hours sleep, 178.5 pounds (down 1.3), 19 floors climbed

Run: 7.56 miles, 1:06:28, 8:48 pace, 166 elevation gain, 131/151 avg/max HR, 160/167 avg/max cadence, 36F, 75% RH, 5 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 508.06 miles

Today was the second of two Kelly's Donut Run. I ran the Scare Brain Cancer Away 5K last weekend so today I headed out to Hilton to run this fun run. It was cold again so I wore my Brooks pants, Brook 1/4 long sleeve puI met up with everyone (about 20) and we all headed out around 7:30 AM. The route allows for various distances. I struck up an easy pace with everyone. I moved up to the first group of 2 and peeled off by myself for the 8 mile loop at Moul Rd. I got a bit tired but just kept running onward .. donuts were waiting at Kelly's ... lol! I got done and changed my pullover before I got chilled. I bought 6 donuts and a 16 oz jar of honey before I went headed home. My splits were 9:18, 9:08, 8:56, 8:40, 8;40, 8:34, 8:34 and 8:26 over the last 0.56 mile.

I voted at the Greece early voting location. Hmm ...  BLUE!!!

Sunday, 10/16/2022 to Saturday, 10/22/2022 - Scare Brain Cancer Away 5K & MFAMTL

I walked twice this week, 3.0 miles.

I ran 6 times this week, 24.71 miles.

I didn't bike indoors this week.

I didn't bike this week.

I took 70,623  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 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 844 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/16/2022

8667 steps, 44/139 resting/max HR, 8:59 hours sleep, 178.1 pounds, 20 floors climbed

Run: 4.55 miles, 39:14, 8:37 pace, 82 feet elevation gain, 131/141 avg/max HR, 162/171 avg/max cadence, 46F, 66% RH, 8 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 469.81 miles

I slept in like usual on a weekend but I needed to get a run in so I got up, got dressed and got out there. It was a bit above 40F so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I struck up the same steady pace as yesterday. I took off my beanie at around mile 2. I took a tiny walk break as I turned onto Greenleaf Rd. My splits were 8:42, 8:24, 8:32, 8:53 and 8:32 over the last 0.55 mile. 

I watched the Bills - Chiefs held down in Kansas City. It was a barnburner, link here. It was 3-0, 3-7, 10-7 and 10-10 at half time. Then ... it kicked up a notch. Then it was 17-10, 17-17, 17-20 late into the 4th quarter. Josh hurdled a defender just the 2 minute warning for a 16 yard gain. Two plays later, the Bills scored to go again 24-20 with 1:07 left ... plenty of time. But ... the Bills intercepted Mahommes and ran the clock out ... a win!!!!

Lots of Josh hurdling memes showed up on Facebook within minutes of the game ... trust me!

Monday, 10/17/2022

7037 steps, 42/92 resting/max HR, 6:02 hours sleep, 178.6 pounds, 10 floors climbed

Walk: 1.5 miles, 20:26, 13:37 pace, 11 feet elevation gain, 86/102 avg/max HR, 120/139 avg/max cadence, 48F, 87% RH, calm, cloudy with some sprinkles

Shoes: Brooks Adrenaline GTS20 grey - 471.21 miles

Christine and I were up a bit late while we got something straight between us. Ah, youth, lol! So I slept in until 6 AM. But ... I got up, got dressed and got out for a brisk walk. It was sprinkling a bit so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks hat. It took a bit to get started but I did  My splits were 13:27 and 13:53 over the last 0.5 mile.

Tuesday, 10/18/2022

7542 steps, 42/142 resting/max HR, 6:25 hours sleep, 14 floors climbed

Run: 3.15 miles, 26:48, 8:30 pace, 46 feet elevation gain, 134/150 avg/max HR, 160/170 avg/max cadence, 41F, 75% RH, 15 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 474.36 miles

It was dark, a bit chilly and windy when I looked outside just before 6 AM. A sensible person would have said "Nope" but I needed to run so I got out and ran. I wore shorts, a long/short sleeve tech combo, Brooks beanie and my Brooks light running gloves. It was a bit chilly for the first 1/2 mile before I warmed up. But ... I got my 5K in and was back inside after doing my stretches by 6:45 AM. My splits were 8:39, 8:44, 8:15 and 7:48 over the last 0.15 mile.

Wednesday, 10/19/2022

7791 steps, 43/138 resting/max HR, 6:47 hours sleep, 180.4 pounds, 19 floors climbed

Run: 4.45 miles, 39:05, 8:47 pace, 63 feet elevation gain, 130/140 avg/max HR, 161/169 avg/max cadence, 34F, 86% RH, 3 mph ESE wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 478.91 miles

It was 34F, dark and pretty calm outside but a run needed to be done. I donned shorts, a long/short sleeve combo, Brooks beanie and Brooks light running gloves. Yes, I am a bit dedicated. I struck up a steady pace before I could talk myself out of it. I warmed up after a mile like usual. I went out on my longer "Out by the pier and around" route. I was the only one outside ... so quiet and peaceful. My splits were 8:51, 8:45, 8:49, 8:46 and 8:35 over the last 0.45 mile.

Thursday, 10/20/2022

5460 steps, 41/120 resting/max HR, 179.9 pounds, 12 floors climbed

Walk: 1.5 miles, 21:44, 14:29 pace, 11 feet elevation gain, 88/97 avg/max HR, 118/128 avg/max cadence, 37F, 87% RH, 15 mph WSW wind, wind chill 29F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 480.41 miles

It was dark, chilly and windy but I needed a walk so I got out for one. I wore my Brooks pants, a long sleeve tech, Brooks jackets, Brooks beanie and Brooks light running gloves (I have a lot of Brooks, lol). I didn't warm up too much but it was nice seeing the crescent moon up in the sky. My splits were 14:33 and 14:21 over the last 0.5 mile.

Friday, 10/21/2022

9626 steps, 43/126 resting/max HR, 7:21 hours sleep, 181.9 pounds, 13 floors climbed

Run: 3.15 miles, 28:44 miles, 9:07 pace, 32 feet elevation gain, 121/133 avg/max HR, 158/166 avg/max cadence, 30F, 93% RH, 5 mph SW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 483.56 miles

It was dark, cold and almost calm when I headed out for a 5K. I knew that I had the Scare Brain Cancer 5K the next day so I took it out nice and easy. My splits were 9:23, 9:12, 8:50 and 8:29 ... a negative split. I guess the key to get negative splits is starting out really slow, lol!

I missed the signup for MFAMTL on Saturday so I emailed the RD and got a reply just to show up. The MFAMTL is a 6 hour (3 hours CCW, 3 hours CW) trail race on an one mile loop in Durand Eastman Park.

Saturday, 10/22/22

24500 steps, 42/145 resting/max HR, 7:35 hours sleep, 181.9 pounds, 72 floors climbed (trail running is a lot of up and down, lol)

Today was a doublet of races. I had the Scare Brain Cancer Away 5K in East Rochester at 9 AM and then the MFAMTL afterward.

Run: 3.13 miles, 24:55, 7:58 pace, 56 feet elevation gain, 139/149 avg/max HR, 165/178 avg/max cadence, 53F, 44% RH, 14 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 486.69 miles

I was up around 6 AM and was out the door at 8 AM for the 22 minute drive to East Rochester for the SBCA 5K. I love this course. I didn't warm and just barely stretched before the race started at 9 AM. I started a bit hard but I felt OK. I hit the timer at mile 1 at 8:02. I felt good so I thought I could hold it. So ... mile 2 was around 8:00. I still felt good ... so I picked it up a little bit. Boom ... a 24:53, 7:58 pace!!! I beat my previous fastest 5K of 2022 set 6 weeks ago at the Karknocker 5K by 14 seconds. I do love this course ... lol!

I did pretty well. I ran a 24:53 according to robinhoodraces.com. I was 65th out of 433, 3rd out of 12 in my new M 65-69 age group, link here. My splits were: 8:02, 8:04, 7:53 and 7:18 over the last 0.13 mile.

Well ... off to MFAMTL, link here. It's a 6 hour low key trail race put on by TrailROC. It's a one mile loop, 3 hours counter clock wise (CCW) and 3 hours clock wise (CW). Why? Well ...it was on the way home and why not? I wanted more race miles in 2022. I have run a lot of 5Ks which don't add up very fast. The race venue was in the Durand Eastman Park off of Lakeshore Blvd along Lake Ontario. I changed into my trail shoes, and a short sleeve tech since it had gotten warmer. I just showed up, said "Hi" and started to run. 

Run: 6.2 miles, 1:15:48, 12:13 pace, 363 feet elevation gain, 122/133 avg/max HR, 141 avg cadence, 63F, 37% RH, 10 mph SW wind, sunny

Shoes: Salomon SpeedCross 4 blue trail shoes: 213.86 miles

The embedded video above is from Goat Factory Media made by Ron Heerkens Jr. I didn't view it until 12/24/2022. I came into view at 6:51 for a second or two.

Run: 3.21 miles, 48:38, 15:08 pace, 205 feet elevation gain, 110/127 avg/max HR, 121 avg/max cadence, 63F, 37% RH, 10 mph SW wind, sunny

Shoes: Salomon SpeedCross 4 blue trail shoes: 217.07 miles

Well ... running trail is a LOT different than running road. I haven't run trail in many months. I had to remember that there is a lot of ups and downs with lots of roots so I had to remember to pick up my feet. It took one loop to get my trail legs back. So ... I ran 6 loops CCW, had a bite to eat (a PB&J sandwich) and then ran 3 more CW loops. It had gradually warmed up. The CCW loops were definitely easier than the CW loops. The CW loops had longer upshills and shorter downhills. I definitely slowed down on the CW loops. My knees felt a bit cranky after 3 CW loops so I decided to stop. I thanked the TrailsROC staff (Eric Eagan and Mike Vallone) and went home. Boom ... done. 

Sunday, 10/9/2022 to Saturday, 10/15/2022

I walked 2 times this week, 3.15 miles.

I ran 5 times this week, 15.31 miles.

I didn't bike indoors this week.

I didn't bike this week.

I took 51,037 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 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 837 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/9/2022

7574 steps, 42/141 resting/max HR, 8:17 hours sleep, 178.4 pounds, 14 floors climbed

Run: 4.55 miles, 39:36, 8:42 pace, 73 feet elevation gain, 132/144 resting/max HR, 161/169 avg/max cadence, 46F, 71% RH, 14 mph SW wind, wind chill 41F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 449.75 miles

I puttered around for a bit but I needed to get out for a run so I got it done. It was a bit warmer than yesterday but just as windy. I decided to wear shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and held it except for a tiny walk break.

I watched the Steelers play the Bills at home. I had barely turned the TV on the Bill were already ahead 7-0 after a 98 yard TD pass by Josh Allen to Gabe Davis. They were up 31-3 at halftime and won 38-3. Josh was 20 for  31 with 424 yards (a Bills record). Josh has 4 400+ yard games (so far) and the all the other Buffalo QBs combined had four! A boring game but a win is a win!

Monday, 10/10/2022

4214 steps, 44/131 resting/max HR, 8:31 hours sleep, 178.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:20 pace, 36 feet elevation gain, 122/139 avg/max HR, 121 avg cadence, 54F, 54% RH, 8 mph N wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 black - 537.52 miles

I slept in and felt a bit off all day. I got out for a brisk walk after work. My splits were 13:14 and 13:28 over the last 0.65 mile.

Tuesday, 10/11/2022

9512 steps, 43/143 resting/max HR, 6:49 hours sleep, 14 floors climbed

Run: 4.55 miles, 39:21, 8:39 pace, 67 feet elevation gain, 134/146 avg/max HR, 161/171 avg/max cadence, 43F, 87% RH, 5 mph WSW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 454.30 miles

I made the mistake of looking at the clock after I got up to go pee ... 3:58 AM. I tried to go back to sleep but soon gave up. I had plenty of time to gird myself for getting out for a before dawn run. It was around 40F so I wore shorts, my winter long sleeve pullover (which I really didn't need), Brooks beanie and Brooks light running gloves. I struck up a steady pace and held it with no walks. My splits were 8:44, 8:40, 8:32, 8:45 and 8:29 over the last 0.55 mile.

Wednesday, 10/12/2022

7352 steps, 43/142 resting/max HR, 6:38 hours sleep, 180.7 pounds, 12 floors climbed

Run: 3.15 miles, 26:45, 8:29 pace, 21 feet elevation gain, 129/144 avg/max HR, 161/170 avg/max cadence, 48F, 81% RH, 3 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 457.45 miles

I put on my eye shades before I went to sleep and got about 7 hours of sleep. I felt rested when I woke up at 5:30 AM. I was out in shorts and a short sleeve tech just minutes after 6 AM. I had on my usual Noxgear Tracer360 lighted vest and new eBay headlamp. I struck up a steady pace. I noticed that mile 1 was 8:50 and mile 2 was 8:40 so I pushed the pace to get a negative split ... mile 3 was 8:08 and 7:15 over the last 0.15 mile. Sweet!

Thursday, 10/13/2022

7256 steps, 41/103 resting/max HR, 7:48 hours sleep, 179.8 pounds, 11 floors climbed

Walk: 1.5 miles, 21:27, 14:18 pace, 13 feet elevation gain, 90/103 resting/max HR, 116/126 resting/max cadence, 63F, 77% RH, 16 mph S wind, overcast

Shoes: Brooks Adrenaline GTS20 black - 539.02 miles

It was a walk day after two running days. It was warmer and my weather app told me that it there was a light rain. I wore shorts, a long sleeve tech and a hat. It was windy and didn't start sprinkling until I was on my way back. I barely got damp.

Friday, 10/14/2022

6845 steps, 43/137 resting/max HR, 6:07 hours sleep, 22 floors climbed

Run: 3.16 miles, 27:01, 8:33 pace, 37 feet elevation gain, 129/141 avg/max HR, 157/169 avg/max cadence, 39F, 100% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 460.61 miles

My alarm went off at 5:30 AM whether I wanted it to or not just like it always does. It was a run day so I got up, got dressed and got out there before my mind registered that it was 43F, calm and clear. I wore shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and was rewarded with another negative split: 8:49, 8:39, 8:21 and 7:37 over the last 0.16 mile.

Saturday, 10/15/2022

8284 steps, 43/142 resting/max HR, 8:32 hours sleep, 17 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 65 feet elevation gain, 131/144 avg/max HR, 160/168 avg/max cadence, 57F, 44% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 465.16 miles

I slept in like I usually do on Saturdays so I didn't get out until after 9:30 AM. It was around 50F so I wore shorts and a short sleeve tech. I struck up a steady and easy pace ... aka a "get it done" pace. I held it and didn't take any walk breaks though my body really wanted me to. My splits were 8:45, 8:32, 8:35, 8:38 and 8:33 over the last 0.55 mile.

Sunday, 10/3/2022 to Saturday, 10/9/2022

I walked 3 times this week, 4.1 miles.

I ran 3 times this week, 15.15 miles.

I didn't bike indoors this week.

I biked once this week, 11.45 miles.

I took 46,009 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 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 830 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/2/2022

10247 steps, 43/138 avg/max HR, 7:35 hours sleep, 177.7 pounds, 19 floors climbed

Run: 5.05 miles, 44:46, 8:52 pace, 63 feet elevation gain, 128/140 avg/max HR, 161/171 avg/max cadence, 50F, 71% RH, 20 mph ENE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 431.0 miles

I got out a run on my "Out by the pier and around" route. It was cool and windy so I wore shorts, a long sleeve tech and my Brooks light running gloves. The wind really tried to hold me back when I turned into it. I just shortened my stride and powered onward. I added a bit at the end to get to 5 miles. My splits were 8:55, 9:04, 8:47, 8:42 and 8:52.

I was out grocery shopping and was listening to the Bills play the Colts in Baltimore. They were down 3-20 by the time I got home. 

They were down 10-20 at halftime. They slowly climbed back ... 13-20 and then tied on a Josh TD run. Then they intercepted a sure TD pass in the endzone, drove down and kicked the winning TD as time ran out ... 23-20!

Monday, 10/3/2022

5300 steps, 47/115 resting/max HR, 7:49 hours sleep, 177.1 pounds, 6 floors climbed

Walk: 1.5 miles, 18:29, 12:20 pace, 96/114 avg/max HR, 119 avg cadence, 54F, 54% RH, 12 mph NNE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 432.5 miles

I had a lazy Monday morning and slept in until 6:30 AM. So ... I got out for a very brisk walk after my work day at Ricoh was done. My splits were 12:16 and 12:27 over the last 0.5 mile.

Tuesday, 10/4/2022

8834 steps, 43/146 resting/max HR, 9:05 hours sleep, 179.9 pounds, 18 floors climbed

Run: 4.55 miles, 34:36, 8:28 pace, 67 feet elevation gain, 133/154 avg/max HR, 162/187 avg/max cadence, 39F, 100% RH, 3 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 437.05 miles

It was dark and around 40F when I got outside. Other people wouldn't even think of exercising in the dark and would've just stayed curled in bed ... but I guess I am not most people. I wore shorts, a long sleeve tech, Brooks beanie and Brooks light running gloves. I wore my Noxgear Tracer360 lighted vest and new headlamp also. Anyway ... I set up a steady pace and held it without any tiny walk breaks ... got it done! My splits were 8:21, 8:34, 8:31, 8:38 and 8:11 over the last 0.55 mile.

Wednesday, 10/5/2022

2698 steps, 44/80 avg/max HR, 9:19 hours sleep, 8 floors climbed

Walk: 1.1 miles, 18:02, 16:24 pace, 12 feet elevation gain, 72/83 avg/max HR, 110/122 avg/max cadence, 37F, 93% RH, 5 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 438.15 miles

I overslept a bit and just felt off. I dragged myself up, got dressed for 37F and got out for a lethargic walk. I was tired, hungry and just out there to get it done. I started coughing during the day so I think I could be coming down with a cold or maybe it could be just allergies.

Thursday, 10/6/2022

7656 steps, 41/96 resting/max HR, 8:27 hours sleep, 8 floors climbed

Walk: 1.5 miles, 19:38, 13:05 pace, 36 feet elevation gain, 89/99 avg/max HR, 124/140 avg/max cadence, 46F, 93% RH, 7 mph SW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 439.65 miles

I got a solid 8 hours of sleep and felt much better when I woke up. I underdressed a bit since I thought it was 55F instead of 46F. So a brisk pace helped to keep me warm. My splits were 13:03 and 13:09 over the last 0.5 mile.

Friday, 10/7/2022

1582 steps, 42/120 resting/max HR, 8:16 hours sleep, 179.7 pounds, 8 floors climbed

Bike: 11.45 miles, 51:21, 13.4/19/7 avg/max mph, 61 feet elevation gain, 106/121 avg/max HR, 28/33 avg/max respiration, 56/84 avg/max cadence, 57F, 82% RH, 12 mph WNW wind, overcast with a few sprinkles

I woke up at 5:13 AM and started to get ready for a run. But ... I knew that our relatively warm weather was going to go away during the day so I changed gears (pun intended), added more clothes and got out for a bike. I saw 2 lady runners as I headed out on the LOSP trail in the dark. We easily avoided each since we were all using headlamps and Noxgear lighted vests. We exchanged "Morning" and continued onward in opposite directions. It looked like it was going to rain and I hoped I would get done still dry but it started to sprinkle when I was about 1/2 done. I just got a bit damp, no worries.

Saturday, 10/8/2022

9692 steps, 43/145 resting/max HR, 8:10 hours sleep, 16 floors climbed

Run: 5.55 miles, 47:44, 8:36 pace, 74 feet elevation gain, 136/151 avg/max HR, 160/170 avg/max cadence, 41F, 87% RH, 8 mph WSW wind, 36F wind chill, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 445.20 miles

I had to delay my run for a bit while my Garmin Venu charged from 0% to 92%. It was a bit chilly but I just wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I was cold for about a mile like usual. I struck up a steady pace and held it with any walk breaks. I went out onto the pier for the first time in quite a while. My splits were 8:39, 8:31, 8:39, 8:37, 8:43 and 8:20 over the last 0.55 mile.