Sunday, 2/13/2022 to Sunday, 2/19/2022 - Freezeroo #6

I walked 5 times this week, 7.4 miles.

I snowshoed once this week, 2.08 miles.

I ran once this week, 4.39 miles.

I didn't bike this week.

I took 44,460 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 pretty sure that I have 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. 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 599 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/12). There were more than a few days when a mile was all I could walk or limp.

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

Sunday, 2/13/2022

6056 steps, 44/97 resting/max HR, 8:39 hrs sleep, 179.4 lbs, 12 floors climbed

Walk: 1.6 miles, 27:57, 17:57 pace, 12 feet elevation gain, 81/99 resting/max HR, 110/119 avg/max cadence, 

Shoes: Salomon Speedcross 4 trail shoes blue: 199.59 miles

A light and fluffy snow was falling when I woke up, got dressed and got out there. My left ankle and the danger posed by the snow told me to walk on the 600th day of my walk/run/bike streak. I decided to do my walk in the Greenleaf Meadow complex to keep off the road and avoid cars and plows. I wore my Salomon Speedcross 4 trail shoes. They made easy work of the 4 inches of fluffy snow that had already fallen (and was still falling).

Monday, 2/14/2022

3016 steps, 49/97 resting/max HR, 8:34 hrs sleep, 181.0 lbs, 3 floors climbed

Walk: 1.0 miles, 18:05 pace, avg/max HR, 110/120 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 474.62 miles

Life got in the way during lunch and before supper so I did ... gasp ... a treadmill mile at the Greenleaf Meadows fitness center after supper. Ugh! A mile is a mile and I didn't freeze my ass off in the dark or slip on any ice. I also figured out how to get into the fitness center if I ever can get up the gumption to work out on weights.

Tuesday, 2/15/2022

6493 steps, 48/116 resting/max HR, 8:29 hrs sleep, 182.5 lbs, 6 floors climbed

Walk: 1.2 miles, 17:17, 14:25 pace, 5 feet elevation gain, 96/112 avg/max HR, 119/129 avg/max cadence, 23F, 68% RH, 12 NNW wind, wind chill 13F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 475.82 miles

I got out for a brisk walk around the L3Harris B601. Got it done just as my "Back from lunch" alarm went off.

Wednesday, 2/16/2022

6631 steps, 49/98 resting/max HR, 7:57 hrs sleep, 181.7 lbs, 9 floors climbed

Walk: 1.6 miles, 24:04, 15:02 pace, 10 feet elevation gain, 83/102 avg/max HR, 120/128 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 black: 477.42 miles

I got out after work for a walk around the Greenleaf Meadows complex. I wanted a run but my left ankle is still not 100%. It's like a slight nagging pain that I just know I would aggravate if I run on it. It was warm and I thought about shorts and a long sleeve tech but I put on my Brooks tights, long sleeve tech and Brooks 1/4 zip long sleeve pullover. I'm glad I did because it was a cold wind and you don't warm very much on a walk. I did wear just a hat and light running gloves instead of my Brooks beanie or heavy running gloves. I got it done ... big whoop.

Thursday, 2/17/2022

8690 steps, 48/100 resting/max HR, 8:19 hrs sleep, 183.1 lbs, 5 floors climbed

Walk: 2.00 miles, 40:34, 20:17 pace, 79/89 avg/max HR, 95/112 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 479.42 miles

It was warm but raining outside. I chose to walk inside L3Harris B601 for the first time. One loop turned out to be 0.5 mile. I decided to do 4 loops. The printers were quiet so why not? My splits were 20:47 and 19:49.

The weather did a turn back to winter today. The day started around 50F at midnight and was 30F around the next midnight. It clouded up and rained during the afternoon and evening which melted a lot of the snowpack. But the rain turned to sleet, a bit of freezing rain and then snow by Friday morning.

Friday 2/18/2022

5381 steps, 48/106 resting/max HR, 8:53 hrs sleep, 181.6 lbs, 13 floors climbed

Snowshoe: 2.08 miles, 44:05, 21:13 pace, 42 feet elevation gain, 96/113 avg/max HR, 95 avg cadence, 20F, 6 mph W wind, wind chill 12F, partly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 201.67 miles

It snowed about 2 to 3 inches during the morning. I didn't want to do another walk so I decided to do a snowshoe around the Lake Shore Country Club. I had to detour a bit because there were a few sections that had water under the snow. The snow conditions varied from crusty to snow so I had to be a bit careful with each step. I didn't know whether I would walk on top or sink in. My splits were 22:35 and 19:55.

Saturday, 2/19/2022

8193 steps, 49/154 resting/max HR, 9:12 hrs sleep, 182.0 lbs, 29 floors climbed

I woke up around 6:30 AM for my usual puttering around. I knew that I had to leave around 8:30 AM or so to get out to Webster for Freezeroo #6. I wasn't too worried .... until I looked out at 8 AM and saw that it was snowing and blowing. I am a certified crazy runner ... so I just got ready by throwing my usual cold weather running gear (besides what I usually wore) and headed out around 8:40 AM. 

The roads were a bit dicey. The slight downhill left hand turn from Greenleaf Rd onto the entrance ramp for the Parkway East was a bit white knuckled as a guardrail inched closer before the tires of my Trax bit and turned left. It's a good thing I'm knew enough to really slow down. 104E has 2/3 of its lanes open so I just drove carefully. I got to the "White House" on Lake Rd (just to the left of Holt Rd) around 9:20 AM. 

The view out the White House window looking north toward Lake Ontario. It was snowing and blowing ... and the sun came out!

I waited around inside and didn't go out for a warm up run. I headed out with the other runners and waited. I saw that the finish line in a parking lot off Holt Rd was icy. We headed out into the road about 30 seconds before 10 AM. 

Run: 4.39 miles, 37:29, 8:32 pace, 160 feet elevation gain, 146/160 avg/max HR, 160/172 avg/max cadence, 29F, 75% RH, 22 WSW wind, wind chill 16F, partly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 206.06 miles

And ... we were off! We ran almost always in the road on both loops since the shoulder weren't plowed. Some drivers did get a bit antsy since we were running in the road with our backs to them. I don't like this course because of that but this course has always been clockwise ... tradition is tradition. This course is two 2.2 mile loops. I really wanted to stop after one loop. 

Loop 1 ... photo courtesy of Christina Darlak Ruhland

My left ankle complained as I ran on the second loop but I didn't stop even though I wanted to ... I kept on running. Mile 4 ... I could see the turn into the finish ... up the final hill ... be careful on the ice ... and done! I was more than happy to stop running ... and limp over to the "White House".

Loop2 ... photo courtesy of Christina Darlak Ruhland

There is always lots of food after Freezeroo #6 so I ate my fill ... 2 donuts and 4 small pieces of pizza. Mmm! I didn't win any awards in my M 60-64 age group but I didn't expect to. I have lost a step or two in the past couple years. Ahh ... youth is wasted on the young!

I did OK. I finished in 37:26 officially, 63rd out of 116, link here. I was 7th out of 11 in my M 60-64 age group, link here. I was 7th out of 13 in the Freezeroo Series M 60-64 age group, link here. My splits were 8:32, 8:33, 8:27, 8:37 and 8:29 over the last 0.39 mile. And yes ... my left ankle really didn't like my race today.