Sunday, 12/25/2022 to Saturday, 12/31/2022

I walked once this week, 1.5 miles.

I ran 6 times this week, 20.17 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 56,189 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 914 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/25/2022

7921 steps, 46/137 avg/max HR, 7:50 hours sleep, 180.1 pounds, 18 floors climbed

Run: 4.56 miles, 40:50, 9:11 pace, 65 feet elevation gain, 127/140 avg/max HR, 160/168 avg/max cadence, 18F, 79% RH, 18 mph SW wind, wind chill 3F, partly cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 221.63 miles 

I got out for a run on my "Out by the pier and around" route. It was slightly warmer so I didn't put on a second pair of pants but I still went with my Brooks tights, Craft shorts, Brooks baselayer, long sleeve tech, balaclava Brook beanie and ski mittens. I pretty much know what I need to wear based on the temperature and wind. I stuck up an easy pace and headed out. I held my pace easily and fought any urge to stop. My splits were 9:29, 9:03, 9:23, 9:02, 8:47 over the last 0.56 mile.

Monday, 12/26/2022

9241 steps, 42/137 resting/max HR 7:39 hours sleep, 180.2 pounds, 22 floors climbed

Run: 4.66 miles, 42:14, 9:04 pace, 67 feet elevation gain, 126/138 avg/max HR, 157/168 avg/max cadence, 18F, 73% RH, 13 mph SW wind, wind chill 5F, partly cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 226.29 miles 

Yes, it was cold and windy. But ... I am a runner and a runner has got to do what a runner does. So ... I got dressed in the running clothes that I knew would work for me and got out for a run on my usual "Out by the pier and around" route. I stuck up my usual pace and settled in. The wind was a bit chilly but I warmed up after a mile like usual ... no worries. My splits were 9:37, 8:53, 9:12, 9:03 and 8:22 over the last 0.66 mile.

Tuesday, 12/27/2022

11117 steps, 43/136 resting/max HR, 6:23 hours sleep, 179.9 pounds, 19 floors climbed

Run: 4.55 miles, 40:05, 8:48 pace, 66 feet elevation gain, 127/140 avg/max HR, 162/171 avg/max cadence, 21F, 79% RH, 14 mph WSW wind, wind chill 9F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 717.07 miles

I was back from vacation after 10 days so I was back to running in the pre-dawn darkness. So .. I was out at 6 AM. I struck up an easy pace as I wondered what the hell I was doing out there. Anyway ... I got it done. My splits were 8:57, 8:42, 8:52, 8:52 and 8:31 over the last 0.55 mile.

(L to R) My cousin, Sandy Bastian, me and my wife, Christine

My darling wife, Christine, and I went to Aunt Pat's calling hours at Yost Funeral Home in Palmyra. Christine doesn't like funerals but she went with me to be by my side. It was sad but OK. Lea Ann and his sister Shirley are taking their mother's death hard. Christine and I met up with my cousin, Sandy Bastian. She told us where Bill was (Colorado Springs, CO0, where her kids were (2 in CO and 1 in Utah).

Wednesday 12/28/2022

5978 steps, 42/135 resting/max HR, 6:26 hours sleep, 180.0 pounds, 19 floors climbed

Run: 3.15 miles, 27:16, 8:39 pace, 38 feet elevation gain, 126/138 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 6 mph SSE wind, wind chill 23F, cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 229.44 miles 

I got out a bit late for my run so I opted for my "Out to Stutson St Overlook" route. It was a bit warmer and I ran a bit faster. I still wore my Salomon SpeedCross 4 trail shoes. It was overkill but I didn't have any trouble with the tiny snow patches on the LOSP Trail either. My splits were 9:05, 8:41, 8:22, 7:23 over the last 0.15 mile. A negative split!

Thursday, 12/29/22

10375 steps, 43/134 resting/max HR, 7:07 hours sleep, 180.3 pounds, 13 floors climbed

Run: 3.16 miles, 27:15, 8:37 pace, 40 feet elevation gain, 126/136 avg/max HR, 162/172 avg/max cadence, 37F, 52% RH, 8 mph SSW wind, wind chill 32F, clear

Shoes: Brooks Adrenaline GTS20 grey - 720.23 miles

I got out a bit late again so another run on my "Out to Stutson St Overlook" route. It was a bit warmer and I thought about wearing shorts for a second or so but went with my Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind was a bit col

Friday, 12/30/2022

4344 steps, 42/98 resting/max HR, 9:04 hours sleep, 180.3 pounds, 5 floors climbed

Walk: 1.5 miles, 19:40, 13:07 pace, 18 feet elevation gain, 90/102 avg/max HR, 124/185 avg/max cadence, 55F, 62% RH, 12 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 721.73 miles

A day off from Ricoh (thanks to L3Harris being off). I got out for a brisk walk on my usual "Out to Ling Rd" route. A walk day was definitely needed after 5 run days. It was much warmer so I wore shorts, my Brooks 1/4 zip long sleeve pullover and Brooks light running gloves. My splits were 13:11 and 12:59 over the last 0.5 mile.

Pat VerPlank's soon to be grave and a candle that Lea Ann had made

My Mom and Dad's grave about 50 feet away from Pat and Elmer's

Today was my Aunt Pat's internment at the East Palmyra Cemetery. She and Elmer are buried about 100 feet from where my parents are buried. The short service by Bob Yost was sad. Then we went to Lea Ann's for lunch. She works at Todds and they really gave her a bereavement spread of food. We took home 4 slices of Mark's pizza and 4 chocolate chip cookies from Topps. Mmm!

Saturday, 12/31/2022

7944 steps, 43/145 resting/max HR, 8:18 hours sleep, 180.8 pounds, 10 floors climbed

I checked my running spreadsheet and found that I had 97.9 racing miles and was eligible for a bronze (50 miles) racing GRTC patch. Well ... I really wanted to get to 100 miles so I could get a silver (100 miles) patch. But ... there weren't any races until Freezeroo #2 on New Years Day. Then I got an email on December 27th from Race Management Solutions about the New Years Eve 5K. I thought about it and thought I was crazy ... but I signed up.

The race venue was Fort Niagara which was 80 miles away or 1:38 driving time. The race start was noon so Christine and I started around 9:40 AM. It was a boring drive in an on/off mist but Google Maps got us there around 11:15 AM. I got my bib and got ready. 

Run: 3.19 miles, 24:59, 7:50 pace, 33 feet elevation gain, 138/149 avg/max HR, 162/170 avg/max cadence, 52F, 94% RH, 3 mph SSW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 724.92 miles

And ...we were off! I didn't know anyone there but I did what I usually do. I tried to start slow .. and didn't like usual. I slowly passed slightly faster runners in the first mile. I wanted to take a tiny walk break but gutted it out until the finish. And ... done!

I ran 3.19 miles, 24:59, 7:50 pace according to my Garmin Venu. I ran a 25:00, 8:02 pace officially. I did OK. I was 25th out of 112, 1st out of 7 in my M 65-69 age group. Christine and I stayed around for the awards and I got a first place age group sticker for my finisher medal. I also found out that the M 65-69 age was competitive since 2nd place was 25:13 and 3rd place was 25:34. 

A nice selfie of Christine and I in Fort Niagara with Canada visible across the Niagara River

Truth in neon at the Flip Burger in Lewiston where we ate excellent burgers and fries!

It was just as long a drive back but I got to 101.0 race miles for 2022.

Today was the last day of December and also the last day of 2022 so it's double stat time!

I walked once on the treadmill for 1 mile and twice for 2 miles in 2022.

I walked 8 times for 9.65 miles, 1.21 miles/walk in December and 131 walks for 182.79 miles, 1.4 miles/walk in 2022.

I ran 25 times for 107.1 miles, 4.28 miles/run in December and 197 runs for 741.66 miles, 3.76 miles/run in 2022.

I ran 2 races in December

 12/10 Freezeroo #1, 3.1 miles, 24:39, 7:57 pace

 12/31 New Years Eve 5K, 25:00, 8:02 pace

I didn't bike in December and 64 bikes for 835.05 miles, 13.05 miles/bike in 2022.

I walked 250,111 steps in December and 2,455,544 steps in 2022.

I ran 24 (23 road and 1 trail) races in 2022. They were one 1 mile, 14 5Ks, one 4.4 mile, one 4.89 mile, two 5 mile, two 10Ks, one 7.5 mile, one 8 mile and one 9.41 mile trail race.

My plans for 2023 are to keep my walk/run/bike streak going. I will be running one of my bucket races in May, the Fly by Night Du in Watkins Glen NY.

Sunday, 12/18/2022 to Saturday, 12/24/2022

I walked once this week, 1.65 miles.

I ran 6 times this week, 29.20 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 51,208 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 907 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/18/2022

9927 steps, 42/141 resting/max HR, 6:41 hours sleep, 180.0 pounds, 26 floors climbed

Run: 6.25 miles, 53:49, 8:37 pace, 113 feet elevation gain, 129/144 avg/max HR, 160/172 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 691.07 miles

I got out on my longer "Out to the Secret Sidewalk" route. I struck up my usual easy pace and let the run happen. It was nice and enjoyable. My splits were 8:59, 8:39, 8:43, 8:44, 8:39, 8:14 and 8:08 over the last 0.25 mile.

Monday, 12/19//2022

7159 steps, 43/136 resting/max HR, 11:17 hours sleep, 178.4 pounds, 19 floors climbed

Run: 4.45 miles, 39:26, 8:51 pace, 63 feet elevation gain, 127/138 avg/max HR, 162/171 avg/max cadence, 30F, 69% RH, 21 mph W wind, wind chill 18F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 695.52 miles

I got out for a run on my usual "Out to the pier and around" route. I set up a real easy pace and held it easily. My splits were 8:55, 8:38, 8:51, 9:09 and 8:32 over the last 0.45 mile.

Tuesday, 12/20/2022

7580 steps, 44/139 resting/max HR, 8:49 hours sleep, 180.1 pounds, 16 floors climbed

Run: 4.55 miles, 39:49, 8:45 pace, 75 feet elevation gain, 126/142 avg/max HR, 163/173 avg/max cadence, 28F, 86% RH, 3 mph NE wind, cloudy.

Shoes: Brooks Adrenaline GTS20 grey - 700.07 miles

I got out a run for my usual "Out by the pier and around" route. A light dusting of snow and maybe a smidge of ice on the LOSP trail, sidewalks and boardwalk made the footing a bit interesting in a few spots. I struck up an easy pace and held it. My splits were 9:01, 8:43, 8:54, 8:45 and 8:00 over the last 0.55 mile.

Wednesday, 12/21/2022

9729 steps, 46/136 resting/max HR, 181.0 pounds, 19 floors climbed

Run: 4.55 mile, 40:04, 8:48 pace, 66 feet elevation gain, 125/137 avg/max HR, 161/173 avg/max cadence, 25F, 80% RH, 6 mph SSW wind, wind chill 19F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 705.62 miles

I got out for a run on my usual "Out by the pier and around" route. The dusting of snow and any ice from yesterday were gone. I struck up my usual easy pace and got it done. My splits were 9:08, 8:47, 8:46, 8:48 and 8:19 over the last 0.55 mile.

I got sad news today. My Aunt Pat died at age 85. She was Uncle Elmer's second wife. Elmer was my mother's brother. Now all my parents aunts and uncles have died. Pat had 5 children. Four with her first husband and one, Lea Ann, with Elmer.

 Thursday, 12/23/2022

3561 steps, 44/90 resting/max HR, 9:55 hours sleep, 180.8 pounds, 6 floors climbed

Walk: 1.65 miles, 22:05, 13:23 pace, 14 feet elevation gain, 86/96 avg/max HR, 118 avg cadence, 37F, 48% RH, 12 mph S wind, wind chill 30F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 706.27 miles

I got out for a walk (yes, a walk) on my "Out to Ling Rd" route. I figured that a walk was needed after running 5 days in a row. My splits were 13:04 and 13:53 over the last 0.65 mile.

Friday, 12/23/2022

10342 steps, 42/135 resting/max HR, 7:56 hours sleep, 181.0 pounds, 18 floors climbed

Run: 6.25 miles, 55:23, 8:51 pace, 106 feet elevation gain, 125/137 avg/max HR, 162/170 avg/max cadence, 37F, 100% RH, 3 mph SSW wind, light rain

Shoes: Brooks Adrenaline GTS20 grey - 712.52 miles

I got out for a drippy 10K on my "Out to the Secret Sidewalk" route. I needed to get out early in the rain before a cold front from a bomb cyclone" came through. I struck up an easy pace like usual and got it done just before 9AM when the wind picked up. It had been a light rain so I was a bit wet. My splits were 9:16, 8:46, 8:55, 8:50, 8:46, 8:40, 8:38 and 8:46 over the last 0.25 mile.

The temp was 37F. It's 9F at 4:40PM. The wind is 32 mph out of the west and the wind chill is -14F. Any water on the ground is now frozen so I will think carefully about my footwear tomorrow when I get out for a walk, run or snowshoe. The rain turned to snow ... obviously.

Saturday, 12/24/2022

2910 steps, 41/125 resting/max HR, 9:23 hours sleep, 179.0 pounds, 1 floor climbed

Run: 3.15 miles, unknown, 9:30 pace estimated (Garmin Venu died at mile 1.54), 7F, 55 % RH, 28 mph SW wind, wind chill -15F, partly cloudy

Shoes: black Salomon CrossMax 3 trail shoes with screws: 797.86 miles

Well ... it was 7F and windy. Why run? Why not! I had the warm clothes and it was just a matter of putting enough of them on my body before I headed out. No worries ... Brooks pants, Craft shorts, another set of light pants, Craft baselayer, Brooks 1/4 zip long sleeve pullover, 40 year old (at least) ski mittens, balaclava, Brooks beanie and ski goggles. I chose my black Salomon CrossMax trail shoes with screws for traction. I believe that I won these shoes at a Fleet Feet post-race raffle many years ago. I stuck up a really easy pace. Yes ... it was cold but no worries. I did notice that the music from my Shokz headphone disappeared and found that my Garmin Venu was dark. Weird ... it was 28% when I started which was usually more than enough. I wasn't a speed demon ... I just got it done.

I watched the Bills play the Bears out in Chicago. It was 8F out there too, lol! It was a bit tense when the Bears got close at 21-13 but the Bills pulled away and won 35-13. The Bills are now 12-3 and won their third consecutive AFC East championship.

Sunday, 12/11/2022 to Saturday, 12/17/2022

I walked four times this week, 3.0 miles.

I ran 5 times this week, 22.99 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 63,026 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 900 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/11/2022

10076 steps, 44/153 resting/max HR, 11:41 (?) hours sleep, 26 floors climbed

Run: 6.25 miles, 54:18, 8:41 pace, 95 feet elevation gain, 134/160 avg/max HR, 163/170 avg/max cadence, 34F, 93% RH, 3 mph SE wind, light rain/snow

Shoes: Brooks Adrenaline GTS20 grey - 665.09 miles

I rocked my new GRTC hat that I got yesterday as a GRTC Freezeroo Series gift

I got out on my "Out to the Secret Sidewalk" route to get in a 10K for my long run. I set up a steady pace and easily held it. My splits were 8:46, 8:37, 8:45, 8:46, 8:42, 8:30 and 8:40 over the last 0.25 mile.

I watched the Bills play the Jets. The Bills won 20-12 to go to 10-3, link here.

Monday, 12/12/2022

5838 steps, 43/109 resting/max HR, 11:04 (?) hours sleep, 180.5 pounds, 10 floors climbed

Walk: 1.3 miles, 17:55, 13:48 pace, 6 feet elevation gain, 95/108 avg/max HR, 121/128 avg/max cadence, 28F, 86% RH, 7 mph NE wind, wind chill 22F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 666.39 miles

I didn't have any motivation in the morning and didn't wake up until just past 7:30 AM. I did get out for a walk around B601 during lunch. My splits were 13:47 and 13:53 over the last 9.3 mile.

Tuesday, 12/13/2022

9627 steps, 43/135 resting/max HR, 7:48 hours sleep, 181.5 pounds, 20 floors climbed

Run: 4.56 miles, 40:03, 8:47 pace, 66 feet elevation gain, 127/137 avg/max HR, 162/169 avg/max cadence, 19F, 86% RH, 3 mph WSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 670.95 miles

Yes ... it was 19F and dark. Yes ... I could have stayed in bed but I had been awake since 5 AM and needed a run. So .... I got up, got dressed for 19F and got out there. Yes ... it was a bit chilly at the start but I warmed up after a mile and got it done on my "Out by the pier and around" route. I saw another runner on Beach Ave (a woman with no reflectivity or headlamp but there were street lights so it's all good I guess). My splits were 8:56, 8:55, 8:42, 8:50 and 8:25 over the last 0.56 mile.

Wednesday, 12/14/2022

9489 steps, 45/134 resting/max HR, 179.7 pounds, 15 floors climbed

Run: 4.55 miles, 39:57, 8:46 pace, 62 feet elevation gain, 128/139 avg/max HR, 162/170 avg/max cadence, 23F, 79% RH, 6 mph NE wind, wind chill 17F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 675.50 miles

I got for a run on my "Out by the pier and around" route. It was slightly warmer but I still wore a long sleeve tech and my Brooks 1/4 zip long sleeve pullover along with my usual Brooks tights, Brooks beanie and heavy running gloves. I stuck up and easy pace and easily held it. The north wind was a bit cold. My splits were 8:54. 8:49, 8:48, 8:49 and 8:22 over the last 0.55 mile.

Thursday, 12/15/2022

11594 steps, 43/133 resting/max HR, 7:32 hours sleep, 181.1 pounds, 13 floors climbed

Run: 3.16 miles, 27:50, 8:49 pace, 33 feet elevation gain, 123/136 avg/max HR, 161/171 avg/max cadence, 25F, 80% RH, 16 mph ESE wind, wind chill 13F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 678.66 miles

I got for a 5K on my "Out to the Stutson St Overlook" route. Why, just a 5K? Well ... two reasons. The first wss I got out a bit late and the second was the wind was bone chilling! But I got it done! My splits were 9:05, 8:57, 8:35 and 7:46 over the last 0.16 mile.

Friday, 12/16/2022

6665 steps, 41/100 resting/max HR, 8:04 hours sleep, 181.9 pounds, 9 floors climbed

Walk: 0.34 mile, 6:29, 19:20 pace, 7 feet elevation gain, 80/92 avg/max HR, 89/124 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 679.0 miles

Treadmill: 1.0 mile, 17:55

Shoes: Brooks Adrenaline GTS20 grey - 680.0 miles

Walk: 0.36 mile, 5:47, 16:07 pace, 3 feet elevation gain, 83/98 avg/max HR, 116/130 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 680.36 miles

Well ... it was crappy weather and crappy traction with rain/snow/slush so I opted just to trudge down down to the exercise center and do one mile on the treadmill. I didn't want to risk the sidewalk along Greenleaf Rd. I knew that parts of it would be underwater. 

Saturday, 12/17/2022

9737 steps, 41/133 resting/max HR, 6:53 hours sleep, 181.4 pounds, 19 floors climbed

Run: 4.46 miles, 40:33, 9:06 pace, 63 feet elevation gain, 123/136 avg/max HR, 160/168 avg/max cadence, 30F, 100% RH, 5 mph WSW wind, wind chill, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 684.82 miles

I got out for a run on my "Out by the pier and around" route. I struck up my usual easy pace. I soon backed off when I found that the mild freeze overnight had left some snow covered black ice on the LOSP trail, sidewalk and boardwalk. There wasn't very much ice at all but I didn't take any chances.

I couldn't watch the Dolphins play the Bills in Buffalo since it was on the NFL Network so I monitored it via the internet. I could have listened to it on WCMF but didn't take the trouble. 

.The football got over the goal line for the 2 point PAT to tie the game at 29 ... barely

The Bills needed all 60 minutes to beat the Fins with a TD just before HT and a winning FG as time expired. But before that the Bills were down 8, 21-29, when Josh threw for his 4th TD and then stretched to barely get the football over the goal line for a 2 point PAT to tie the game at 29 (then the ball was swatted away). Josh was his usual self ... 304 yards passing, 4 TDs passing and 77 yards rushing. Yahoo Sports link here. 

Sunday, 12/4/2022 to Saturday, 12/10/2022 - Freezeroo #1

I walked twice this week, 3.0 miles.

I ran 6 times this week, 23.93 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 59,786 this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 893 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/4/2022

9728 steps, 41/136 resting/max HR, 10:40 hours sleep, 178.5 pounds (down 1.3), 18 floors climbed

Run: 6.25 miles, 54:50, 8:46 pace, 72 feet elevation gain, 127/139 avg/max HR, 160/168 avg/max cadence, 28F, 63% RH, 8 mph W wind, wind chill 21F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 638.16 miles

The howling winds of yesterday had brought a sunny morning and a full 20F colder temps. No matter ... a long run had to be done. I got out at a notch above "get it done" pace on my "Out to the Secret Sidewalk" route. I briefly thought just turning towards home at the end of the Secret Sidewalk but stuck it out for the 10K ... sweet! My splits were 9:04, 8:46, 8:55, 8:45, 8:35, 8:38 and 8:34 over the last 0.25 mile.

Monday, 12/5/2022

5258 steps, 41/97 resting/max HR, 7:10 hours sleep, 179.8 pounds (up 1.3), 21 floors climbed

Walk: 1.5 miles, 18:50, 12:33 pace, 6 feet elevation gain, 90/102 resting.max HR, 126/138 resting/max cadence, 30F, 50% RH, 13 mph SW wind, wind chill 21F, clear.

Shoes: Brooks Adrenaline GTS20 grey - 639.66 miles

My thighs were a bit stiff so I got out for a very brisk walk. It was cold so I had to hike the pace to 12:33 to keep warm, lol. My splits were 12:34 and 12:31 over the last 0.5 mile.

Tuesday, 12/6/2022

11210 steps, 40/142 resting/max HR, 7:25 hours sleep, 179.5 pounds (down 0.3), 22 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 64 feet elevation gain, 128/143 avg/max HR, 159/168 avg/max cadence, 43F, 52$ RH, 12 mph SSW wind, 37F wind chill, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 644.21 miles

I got out in usual December pre-dawn darkness for another run. I turned left at the end of Latta Rd ... so I did my "Out by the pier and around" route ... just one foot in front of the other. My splits were 8:51, 8:38, 8:41, 8:49 and 8:21 over the last 0.55 mile.

Wednesday, 12/7/2022

7882 steps, 45/134 resting/max HR, 22 floors climbed

Run: 4.45 miles, 39:53, 8:58 pace, 66 feet elevation gain, 123/135 avg/max HR, 157/167 avg/max cadence, 46F, 93% RH, 5 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 648.66 miles

I got out on my "Out by the pier and around" route. It was warm so I wore shorts and Brooks gloves.. I chose my Brooks 1/4 zip long sleeve pullover but I could have gotten by with a long sleeve tech. I struck up a steady "get it done" pace and held it easily. My splits were 9:17, 8:57, 8:54, 8:55 and 8:29 over the last 0.45 mile.

Thursday, 12/8/2022

11333 steps, 42/136 resting/max HR, 6:26 hours sleep, 16 floors climbed

Run: 4.56 miles, 39:58, 8:46 pace, 66 feet elevation gain, 126/139 avg/max HR, 159/169 avg/max cadence, 41F, 87% RH, 6 mph NW wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 653.22 miles

I got out on my usual "Out by the pier and around' route. It's my new usual. It's longer than a 5K and less than a 10K. I wore shorts (since it was 41F), my Brooks 1/4 zip long sleeve pullover, Brooks beanie and my light Brooks gloves. I was quite comfortable. I struck up my usual "get it done" pace and held it easily. My splits were 8:57, 8:47, 8:42, 8:52 and 8:17 over the last 0.56 mile.

Friday, 12/9/2022

5301 steps, 45/98 resting/max HR, 7:52 hours sleep, 8 floors climbed

Walk: 1.5 miles, 19:09, 12:45 pace, 6\5 feet elevation gain, 90/102 avg/max HR, 122 avg cadence, 34F, 93% RH, 3 mph E wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 654.72 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was around freezing so I wore my usual winter gear plus an extra long sleeve tech. My splits were 12:56 and 12:25 over the last 0.5 mile.

Saturday, 12/10/2022

9074 steps, 42/146 avg/max HR, 8:35 hours sleep, 6 floor climbed

Today was Freezeroo #1 of the 2022-2023 year. It's my 12th Freezeroo series ... so ... I know it's a 6 race with one race in December, 3 in January and 2 in February. It's something to do during the cold winter Saturday mornings. Anyway ... I got to the Northstar Christian Academy around 9:10 AM in plenty of time for the 10 AM start.

Run: 1.0 mile, 9:43, 9:41 pace, 3 feet elevation gain, 114/123 avg/max HR, 154/162 avg/max cadence, 27F, 80% RH, 9 mph ESE wind, wind chill 18F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 655.72 miles

Run: 3.12 miles, 24:35, 7:52 pace, 16 feet elevation gain, 138/151 avg/max HR, 166/181 avg/max cadence, 28F, 86% RH, 9 mph E wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 658.84 miles

It was a bit chilly and I dressed a bit light so I was a bit chilled so I got out a nice little run before the race to warm up a bit. I got done 5 minutes before the race and got ready for my 112h 5K and 13th of 2022. My Garmin Venu didn't start up no matter how I pressed it for about 50 yards when the race started. Lots of runners got past me while I fiddled with it. I picked up the pace once it started ... but still tried not to sprint. I have raced enough 5Ks to know not to do that. I settled in with a somewhat fast race pace and held it. The course is just an out and back so ... I just concentrated on getting back a bit faster than the out. And ... done! 

I did OK. My official time was 24:39, official results here and my results here. My splits were pretty consistent: 7:52, 7:55, 7:50 and 7:58 over the last 0.12 mile. Boo rah!