Sunday, 12/24/2023 to Saturday, 12/30/2023

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.67 miles.

I didn't bike this week.

I took 56,016 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1278 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/24/2023

9:25 hours sleep, 7278 steps, 43/139 avg/max HR, 170.7 pounds, 24 floors climbed

Run: 4.46 miles, 39:22, 8:50 pace, 73 feet total ascent, 125/142 avg/max HR, 157/170 avg/max cadence, 43F, 87% RH, 3 mph W wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 483.53 miles

It was another run day. Why? Because I am pushing to get to 100 miles for the third month in a row. Anyway, it looked a bit wet out but it was more of a fog than anything else. My thighs were a bit tight from yesterday's run so I set up a "get it done" pace. I held the pace even though my body wanted me to quit and walk. I didn't stretch the run and just did my usual "Out by the pier and around" route. My splits were 9:10, 8:52, 8:53, 8:46 and 8:07 over the last 0.46 mile.

Monday, 12/25/2023

8:13 hours sleep, 8009 steps, 41/139 avg/max HR, 169.9 pounds, 16 floors climbed

Run: 5.45 miles, 47:41, 8:45 pace, 72 feet total ascent, 124.142 avg/max HR, 158/172 avg/max cadence, 43F, 87% RH, 5 mph SE wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 488.98 miles

I slept in until almost 7 AM ... it felt good. I got out a bit after 8 AM for a little longer run on my rarely used "Out on the pier and around" route. I don't go out on the pier in the dark in the winter because it might be icy. It was light today and above freezing so I went out to add another mile to my run. A nice run. My splits were 9:13, 8:50, 8:50, 8:39, 8:38 and 7:49 on the last 0.45 mile ... negative splits, baby!

My darling wife, Christine, got this Brook long sleeve tech as a freebie when she ordered Brooks tights a few years ago

It was a very low key Christmas for us. Christine got me a robe and slippers and I got her some kitchen utensils that she had wanted (spaghetti fork, spaghetti tongs and 2 turkey lifters) and a ring from Super Jewelers.

Tuesday, 12/26/2023

7:18 hours sleep, 5416 steps, 41/93 avg/max HR, 171.0 pounds, 5 floors climbed

Walk: 1.65 miles, 21:15, 12:52 pace, 20 feet total ascent, 87/97 avg/max HR, 112/198 avg/max cadence, 37F, 87% RH, 6 mph SE wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 368.69 miles

It was back to a run or a run in the dark this morning. It was a walk day after 4 run days. I got out for a brisk a bit after 6 AM on the usual "Out to Ling Rd" route. My splits were 12:46 and 13:01 over the last 0.65 mile.

I wore my Christmas lights on a walk on the day after Christmas

Wednesday, 12/27/2023

7:25 hours sleep, 7652 steps, 40/135 avg/max HR, 170.8 pounds, 17 floors climbed

Run: 4.45 miles, 39:51, 8:57 pace, 62 feet total ascent, 126/141 avg/max HR, 157/165 avg/max cadence 48F, 93% RH, 8 mph SE wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 493.43 miles

It was 48F when I stepped outside so I wore shorts, a long sleeve, light gloves and no hat. It's December 27th but winter has barely shown its face this winter. I set up a really easy pace on my usual "Out by the pier and around" route. I felt a bit sluggish so I didn't push. I didn't stop for any tiny walks but I wanted to. My splits were 9:20, 8:53, 8:49, 8:56 and 8:38 over the last 0.45 mile.

Thursday, 12/28/2023

8:23 hours sleep, 11922 steps, 40/137 avg/max HR, 170.1 pounds, 16 floors climbed

Run: 4.76 miles, 41:20, 8:41 pace, 67 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadene, 45F, 87% RH, calm, foggy

Shoes: blue Brooks Glycerin GTS20 - 498.19 miles

It was foggy when I stepped out for my usual run on my usual "Out by the pier and around" route. I saw little bitty particles in my headlamp which was kind of cool. It was very quiet as I ran at my usual nice and easy pace. My splits were 9:02, 8:38, 8:41, 8:45 and 8:14 over the last 0.76 mile.

Friday, 12/292023

8:31 hours sleep, 9182 steps, 39/142 avg/max HR, 169.4 pounds, 18 floors climbed

Run: 5.55 miles, 49:50, 8:58 pace, 107 feet total ascent, 127/148 avg/max HR, 157/168 avg/max cadence, 45F, 81% RH, 6 mph W wind, wind chill 42F, light drizzle

Shoes: blue Brooks Glycerin GTS20 - 503.74 miles

It was drizzling when I stepped outside. But ... it was a run day so I got going. I needed a bit over 5 to get over 100 running miles for December (and the third month in a row) so I chose to run my "Out by the pier and to Mann Rd" route. I set up a nice and easy pace like usual. My body wanted me to stop but I persisted. Yes, I got a bit damp. The longer you're out in a drizzle the more you get wet, lol. My splits were 9:24, 9:00, 9:03, 8:56, 8:49 and 8:24 over the last 0.55 mile.

Saturday, 12/30/2023

9:22 hours,  sleep, 5457 steps, 41/102 avg/max HR, 171.2 pounds, 5 floors climbed

Walk: 1.65 miles, 21:41, 13:08 pace, 20 feet total ascent, 84/101 avg/max HR, 118/202 avg/max cadence, 34F, 86% RH, 10 mph N wind, wind chill 26F, overcast

Shoes: blue Brooks Launch GTS8 - 370.34 miles

I was a bit tired ... probably because I didn't get to sleep until after 11:30 PM because I watched a couple episodes of Star Trek Enterprise off of our new Tablo. I was awake at 5:30 AM. I tried to go back to sleep but gave up at 6 AM. I got out a bit before 9 AM. I was a bit tired so I opted for a brisk walk. It was a bit above freezing so I wore my winter usual garments. My splits were 13:28 and 12:38 over the last 0.65 mile.

Sunday, 12/17/2023 to Saturday, 12/23/2023

I walked twice this week, 4.0 miles.

I ran 5 times this week, 27.46 miles.

I didn't bike this week.

I took 65,058 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1271 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/17/2023

8:16 hours sleep, 7529 steps, 41/142 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 4.45 miles, 38:24, 8:37 pace, 65 feet total ascent, 128/145 avg/max HR, 159/170 avg/max cadence, 48F, 62% RH, 14 mph S wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin GTS20 - shoes

I got out on my usual route at what I thought was a bit slow pace (it wasn't). I had on shorts and my Brooks 1/4 zip long sleeve pullover. I could have definitely gone with a long sleeve tech instead. I probably could have gone longer but I was a bit tired so I made the turn to cur it to my "Out by the pier and around" route. My splits were 9:05, 8:34, 8:29, 8:34 and 8:10 over the last 0.45 mile.

The Bills playoff charge continued when they pounced on the Dallas Cowboy at home and came away with a yawner, 31-10 to improve their record to 8-6.

Monday, 12/18/2023

7:12 hours sleep, 7538 steps, 44/100 avg/max HR, 170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 31:14, 13:17 pace, 20 feet total ascent, 95/121 avg/max HR, 122/138 avg/max cadence, 44F, 82% RH, 14 mph W win, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was up and out to work early for 2 hours before I left at 9 AM to take out my oldest son, Michael, to see his doctor in Newark. I stopped at Durand Eastman Park on the way back for a nice walk on the path and also on the beach to watch the small waves on Lake Ontario ... so peaceful. My splits were 13:09, 13:16 and 13:47 over the last 0.35 mile.

Tuesday, 12/19/2023

9:04 hours sleep, 11962 steps, 40/135 avg/max HR, 170.9 pounds, 6 floors climbed

Run: 4.55 miles, 41:48, 9:11 pace, 53 feet total ascent, 128/140 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH 16 mph NW wind, wind chill 17F, light snow

Shoes: blue Salomon SpeedCross 4 - 260.08 miles

It had snowed overnight. It looked to be less than an inch when I looked outside from the front bedroom window. I thought about a walk but I'm stubborn so I stuck to my initial idea of a run. I put on my Salomon SpeedCross 4 trail shoes which was a bit of overkill but I would rather have more traction than not enough. I set up a really nice and easy pace and set out on my rarely used "Out by the pier" which kept me off the road as much as possible. The NW wind bit into me when I ran into it ... brr! My splits were 9:31, 9:14, 9:23, 8:56 and 8:23 over the last 0.55 mile. 

Wednesday, 12/20/2023

6:52 hours sleep, 8815 steps, 41/137 avg/max HR, 171.4 pounds, 18 floors climbed

Run: 4.45 miles, 38:39, 8:41 pace, 68 feet total ascent, 126/140 avg/max HR, 160/170 avg/max cadence, 28F, 74% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 465.06 miles

Alexa told me it was 24F when she woke me at 5:20 AM. But ... it was a run day so I did what I have done lots (and lots) of times before .. I got up, set the coffee up, got dressed (a bit overdressed) and got out there. I set up a nice and easy pace like lots (and lots) of times before on my usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park and on the Secret Sidewalk but I avoided it or just ran carefully through it. No worries. My splits were 8:54, 8:41, 8:41, 8:39 and 8:13 over the last 0.45 mile.

Thursday, 12/21/2023

6:44 hours sleep, 6268 steps, 41/106 avg/max HR, 171.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:37, 13:30 pace, 17 feet total ascent, 91/104 avg/max HR, 110 avg cadence, 34F, 75% RH, 13 mph ENE wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 367.04 shoes

I remember Alexa told me that it was 34F at 5:20 AM. I closed my eyes and woke back up at 6:06 AM ... so it was either run during lunch or get out for a walk. I chose to get up and get out for a walk. It was windy so I set up a brisk walk so I could get warm. I had a slight pain in my left Achilles for a bit that went away ... eventually. My splits were 13:31 and 13:29 over the last 0.65 mile.

    Winter Solstice, baby!

Friday 12/22/2023

9:27 hours sleep, 8397 steps, 40/137 avg/max HR, 170.4 pounds, 4 floors climbed

Run: 5.55 miles, 48:21, 8:43 pace, 100 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 23F, 79% RH, 3 mph SE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 470.61 miles

Alexa told me that it was 21F at 5:20 AM. It was a run day regardless. It was colder but calm this morning when I stepped outside. I set up a nice and easy pace on my usual route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I stretched it to the "Out by the pier and to Mann Rd" route. My splits were 9:04, 8:49, 8:43, 8;35, 8:34 and 8:19 over the last 0.55 mile. Negative splits is a nice way to start a Friday!

Saturday, 12/23/2023

8:24 hours sleep, 14449 steps, 40/140 avg/max HR, 168.7 pounds, 28 floors climbed

Run: 8.46 miles, 1:14:47, 8:50 pace, 115 feet total ascent, 131/145 avg/max HR, 158/171 avg/max cadence, 37F, 81% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 479.07 miles

I was up at 6AM, puttered around a bit ... but it was a run day so I got up, set the coffee up, got dressed and got out there. I wanted to do a long run so I set out like usual on my usual route and then pushed past Greenleaf Rd to Beach Ave to Edgemere Drive and to Island Cottage. I came back on the LOSP Trail to make a new :Out by the pier, to Island Cottage and around" route. I did slow down a bit once I got past 10K. My splits were 9:10, 8:44, 8:49, 8:49, 8:43, 8:38, 8:55, 9:04 and 8:33 over the last 0.46 mile.

The Bills overcame a slow start (0-10) to the Chargers out in CA, crawled back to take a 14-10 HT lead, loss the lead (21-22) and win a nip and tuck battle, 24-22, with a FG with 0:30 left. They were favored by 13 points but the Chargers had been embarrassed the previous week 63-21 and came to play.

Sunday 12/10/2023 to Saturday, 12/16/2023

I walked twice this week, 4.30 miles.

I ran 5 times this week, 21.53 miles.

I didn't bike this week.

I took 57,368 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1264 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/10/2023

8:26 hours sleep, 7761 steps, 48/142 avg/max HR, 171.3 pounds, 20 floors climbed

Run: 4.45 miles, 39:32, 8:53 pace, 65 feet total ascent, 131/144 avg/max HR, 158/166 avg/max cadence, 46F, 93% RH, 6 mph W wind, wind hill 44F, light rain

Shoes: blue Brooks Glycerin GTS20 - 436.03 miles

It was raining by the time I got up off the couch to get out for my run. I thought about a walk but I knew that I would get just as wet so I went back inside and changed my attire and shoes. I set up a sluggih yet nice and easy pace. I just wasn't into this run ... but I kept going ... and got it done. My splits were 9:04, 8:49, 8:57, 8:57 and 8:20 over the last 0.45 mile.

The Bills won a close one tonight away against the Kansas City Chiefs, 20-17. The Bills were up 17-7, the Chiefs tied it at 17-17 and then Bass kicked a FG to go up 20-17.  to The biggest play was when the Chiefs had the winning TD called back due to offensive offsides by a WR. The Chiefs were unhappy but it was obvious, link here.

Monday, 12/11/2023

9:24 hours sleep, 13141 steps, 44/138 avg/max HR, 169.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:30, 8:53 pace, 69 feet total ascent, 126/145 avg/max HR, 158/169 avg/max cadence, 36F, 80% RH, 10 mph W wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 440.48 miles

Well ... back to the grind of getting up at 5:20 AM. I got out on my usual run on my usual "Out by the pier and around" route at my usual nice and easy pace. What I didn't expect was to be almost hit by a car in our complex while I was running sort of fast with less than 0.1 mile to the end. I stopped with feet to spare and so did the car. I had my Noxgear vest on solid red and my headlamp on for heaven's sake! I yelled "Hey, fucking stop!" and then ran behind the car to totally avoid it. WTF! Anyway ... my splits were 9:03, 9:02, 8:50, 8:50 and 8:20 over the last 0.45 mile. 

Tuesday, 12/12/2023

8:34 hours sleep, 7913 steps, 41/117 avg/max HR, 170.2 pounds, 11 floors climbed

Walk: 2.15 miles, 25:25, 11:50 pace, 48 feet total ascent, 101/124 avg/max HR, 123/209 avg/max cadence, 36F, 64% RH, 14 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 360.89 miles

I wanted to get some stuff done before my workday at Ricoh started so I opted for a walk this morning. It was cold and windy so I was glad that I added a long sleeve tech under my usual Brooks 1/4 zip long sleeve pullover. I set up a really brisk walking pace since the wind bit right through me (especially on the way back). I went out on my rarely used "Out to Beach Ave" route to get a bit extra distance in. I set my Noxgear vest on flash and my headlamp with all its lights on ... I had no troubles with cars. My splits were 11:28, 12:09 and 12:01 over the last 0.15 mile.

Wednesday, 12/13/2023

7:24 hours sleep, 11414 steps, 41/137 avg/max HR, 169.6 pounds, 20 floors climbed

Run: 4.46 miles, 38:47, 8:42 pace, 71 feet total ascent, 127/140 avg/max HR, 160/170 avg/max cadence, 30F, 64% RH, 14 mph WSW wind, wind chill 21F, clear

Shoes: blue Brooks Glycerin GTS20 - 444.94 miles

It was chilly and windy but it was a run day so I got up, set the coffee up, got dressed and got out there. I noticed that my Garmin Venu was at 19% and thought about doing my shorter route but I went with the usual "Out by the pier and around" route ... just a bit faster. The wind bit right through me but I warmed up (I think) after a mle. My Garmin Venu was at 1% when I got done. It survived. My splits were 8:57, 8:36, 8:41, 8:50 and 8:10 over the last 0.46 mile.

Thursday, 12/14/2023

6:42 hours sleep, 7534 steps, 41/136 avg/max HR, 169.6 pounds, 19 floors climbed

Run: 4.47 miles, 39:22, 8:49 pace, 70 feet total ascent, 124/139 avg/max HR, 158/170 avg/max cadence, 25F, 74% RH, 8 mph SW wind, wind chill 17F, clear

Shoes: blue Brooks Glycerin GTS20 - 449.41 miles

I got out a bit late because I had to find my Venu (on top of the toaster for some reason). I got out at my usual pace on my usual "Out by the pier and around" route. I was headed up Latta Rd at Valley View Place when I came upon an old guy sweeping up twigs and branches. I stopped and he explained that some kids crashed into his hedge last night around 11:30 PM. I noticed that the stop sign was bent over into almost a half moon (like an sidewides C). I thanked him for sweeping and clearing the snow from his sidewalk since I run on it almost every morning. I hope my headlamp wasn't too bright for him. I continued onward and didn't encounter anyone else. My splits were 9:04, 9:03, 8:33, 8:36 and 8:45 over the last 0.47 mile.

Friday, 12/15/2023

8:27 hours sleep, 8798 steps, 41/100 avg/max HR, 169.6 pounds, 15 floors climbed

Walk: 2.15 miles, 27:11, 12:38 pace, 46 feet total ascent, 89/104 avg/max HR, 115/194 avg/max cadence, 43F, 70% RH, 17 mph W wind, wind chill 35F, clear

Shoes: blue Brooks Launch GTS8 - 362.04 miles

It had warmed up overnight to the low 40s and I thought about wearing shorts. It was a walk day so I wore my CW-X tights and Brooks 1/4 zip long sleeve pullover for warmth since it was windy. I pushed to my longer "Out to Beach Ave" route at a brisk pace. My splits were 12:30, 12:42 and 13:18 over the last 0.15 mile.

Saturday, 12/16/2023

7:54 hours sleep, 10807 steps, 40/144 avg/max HR, 167.7 pounds, 15 floors climbed

Run: 6.75 miles, 57:58, 8:35 pace, 85 feet total ascent, 132/147 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 456.16 miles

It was above 40F so I wore shorts on a beautiful December morning. I wanted a longer run so I went beyond the end of Beach Ave onto Dewey Ave for a "Out by the pier, to Dewey Ave and around" route. I set up a nice and easy pace but was surprised when I found it was a 8:35 pace. It felt more like a 9:00 pace. My splits were 9:04, 8:43, 8:37, 8;24, 8:23, 8:28 and 8:24 over the last 0.75 mile.

Sunday, 12/3/2023 to Saturday, 12/9/2023 - Freezeroo #1

I walked 3 times this week, 4.55 miles.

I ran 5 times this week, 18.04 miles.

I didn't bike this week.

I took 57,996 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1257 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/3/2023

7:55 hours sleep, 7812 steps, 47/145 avg/max HR, 170.2 pounds, 38 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 72 feet total ascent, 131/148 avg/max HR, 159/181 avg/max cadence, 45F, 87% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 422.45 miles

I didn't get out until noon but I said for maybe the thousandth time ... "Runs don't get done by themselves". But I got out. It was above 40F so I wore shorts and the usual Brooks 1/4 long sleeve pullover along with my trusty Brooks beanie. I felt sluggish so it was like pulling teeth when I struck my usual nice and easy pace. But ... I just ran and kept on running when my body tried to tell me to stop like a thousand times. I was surprised when I saw that I ran a 8:34 pace since it felt like a 9:00+ pace. My splits were 8:49, 8:39, 8:42, 8:23 and 7:57 over the last 0.45 mile.

Monday, 12/4/2023

7:26 hours sleep, 9334 steps, 44/94 avg/max HR, 172.1 pounds, 6 floors climbed

Walk: 1.25 miles, 16:45, 13:22 pace, 7 feet total ascent, 85/97 avg/max HR, 124/136 avg/max cadence, 37F, 75% RH, 15 mph WNW wind, wind chill 29F, overcast

Shoes: blue Brooks Launch GTS8 -  355.44 miles

I accidentally deleted my 5:20 AM alarm on Sunday so I was both miffed and a bit more pissed when I woke up at almost 7 AM. I felt a bit off all day until I finally broke out while I was still clocked in on Ricoh's time for 30 minutes to do a brisk 1.25 mile walk around the L3Harris B601 building. My splits were 13:34 and 12:34 over the last 0.25 mile.

Tuesday, 12/5/2023

7:06 hours sleep, 4713 steps, 47/94 avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 24:41, 14:58 pace, 10 feet total ascent, 78/92 avg/max HR, 118/128 avg/max cadence, 36F, 64% RH, 10 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brook Launch GTS8 - 357.09 miles

I felt like crap when my Alexa alarm went off at 5:20 AM. I dragged myself out and got a walk done. My splits were 15:23 and 14:18 over the last 0.65 mile.

Wednesday, 12/6/2023

7:14 hours sleep, 11421 steps, 44/140 avg/max HR, 174.5 pounds, 18 floors climbed

Run: 4.45 miles, 38:46, 8:43 pace, 64 feet total ascent, 129/145 avg/max HR, 160/198 avg/max cadence, A nice 8:43 pace. 30F, 86% RH, 5 mph NW wind, light snow

Shoes: blue Brooks Glycerin GTS20 - 426.90 miles

Alexa woke me up at 5:20 AM and told me that it was 30F with light snow ending in 15 minutes. I had felt out of sorts for the past 2 days but today it was back to the grind. Yes, it was a run day so I got up, did the usual, dressed like usual and got out there and did the usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I ran carefully and had no trouble. The NW wind was a bit biting and tried to push me back during mile 3 on Beach Ave. My splits were 9:02, 8:39, 8:48, 8:42 and 7:56 over the last 0.45 mile.

Thursday, 12/7/2023

6:54 hours sleep, 10536 steps, 40/131 avg/max HR, 174.7 pounds, 18floors climbed

Run: 4.46 miles, 41:32, 9:19 pace, 61 feet total ascent, 122/134 avg/max HR, 158/202 avg/max cadence, 

30F, 86% RH, 5 mph S wind, light snow

Shoes: blue Salomon SpeedCross 4 - 255.53 miles

Alexa woke me up at 5:20 AM and told me that it was 30F with light snow. I had gone to sleep before 9:30 PM last night so I was well rested. It was another run day so I got up, got dressed and got outside. There was about 1" of wet snow that felt a bit slippery when I tested it so I changed to my rarely used Salomon SpeedCross 4 trail shoes. I set up a really careful pace and headedd out. There were a few slippery spots on the boardwalk by the Ontario Beach Park and the unplowed section of Greenleaf Rd before a snowplow came by. I got off the road by 20 feet when it came by. All in all, no worries. My splits were 9:41, 9:19, 9:16, 9:14 and 8:50 over the last 0.46 mile.

Friday, 12/8/2023

8:25 hours sleep, 4501 steps, 42/114 avg/max HR, 173.2 pounds, 9 floors climbed

Walk: 1.65 miles, 21:36, 13:05 pace, 24 feet total ascent, 101/121 avg/max HR, 123/191 avg/max cadence, 37F, 81% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 358.74 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was the usual walk on the day before a race. My splits were 13:18 and 12:46 over the last 0.65 mile.

Saturday, 12/9/2023

9:46 hours sleep, 9679 steps, 41/153 avg/max HR, 172.4 pounds, 11 floors climbed

Today's race was Freezeroo #1, a 6 race series of various distances that the Greater Rochester Running Club (GRRC) puts on every winter. The race venue was the Northstar Christian Academy on Lyell Ave where it's been held since 2014. The course is an out and back that snakes between buildings, a park, out onto Long Pond Rd and Trolley Blvd. It was a mild December morning so I wore shorts and a short sleeve tech. You gotta love a mild December morning!

Run: 1.55 miles, 14:08, 9:06 pace, 13 feet total ascent, 123/147 avg/max HR, 153/161 avg/max cadence, 54F, 47% RH, 5 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 428.45 miles

Run: 3.13 miles, 24:24, 7:47 pace, 16 feet total ascent, 145/156 avg/max HR, 163/223 avg/max cadence, 52F, 50% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 431.58 miles

I met up with a few runners (Joe Ciecieraga, Andy Ciaio and Laura Ciaio) before the race. I got out a really nice and easy warm up run of 1.55 miles at 9:06 pace. I took off my running jacket and settled in for the start. My approach to racing after over 570 races is just to line up and see what happens. And ... we were off! I got up to a quick race pace. My mile 1 split according to "One Mile" Pete was 7:48 ... a bit quick. I slowed a bit and just concentrated on mechanics. The turnaround was at about 12:08. I took a tiny walk in mile 3 and let 3 or 4 runners pass me again. I got back up to speed, held on and passed 1 or 2 of those runners. I was really surprised when I rounded the last turn and saw that the digital timer was just over 24 minutes ... and done officially in 24:25. So ... I ran another fastest 5K of 2023!

I went inside and had some cookies and a bit of a bagel. I did really well. I was 59th out of 148, 4th out of 11 in my M 65-69 age group. The hourglasstiming.com overall results here, age group results here. My splits were 7:39, 7:46, 8:04 and 6:59 over the last 0.13 mile.

Sunday, 11/26/2023 to Saturday, 12/02/2023

I walked twice this week, 3.1 miles.

I ran 5 times this week, 21.76 miles.

I didn't bike this week.

I took 59,213 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1250 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/26/2023

7:07 hours sleep, 7839 steps, 50/139 avg/max HR, 171.8 pounds, 14 floors climbed

Run: 4.55 miles, 39:36, 8:29 pace, 84 feet total ascent, 129/142 avg/max HR, 157/167 avg/max cadence, 27F, 80% RH, 3 mph SSE wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 400.79 miles

I was up earlier than usual on a Sunday since I had made plans to with my oldest son, Michael, to take him grocery shopping at 10 AM. So I was out just before sunrise on my usual "Out by the pier and around" route. I struck up my usual nice and easy pace (that has been a bit quicker of late) and got it done. My splits were 8:53, 8:21, 8:26, 8:25 and 8:09 over the last 0.55 mile.

Monday, 11/27/2023

6:41 hours sleep, 8819 steps, 43/99 avg/max HR, 173.6 pounds, 5 floors climbed

Walk: 1.65 miles, 20:37, 12:36 pace, 16 feet total ascent, 94/108 avg/max HR, 130 avg cadence, 37F, 75% RH, 12 mph W wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 352.54 miles

I got out at 6 AM for a walk on my usual "Out to Ling Rd" route after 4 running days. It was windy so I threw on a short sleeve tech on my usual clothing. My splits were 12:21 and 12:58 over the last 0.65 mile.

Tuesday, 11/28/2023

6792 steps, 46/130 avg/max HR, 173.6 pounds, 20 floors climbed

Run: 3.16 miles, 28:59, 9:11 pace, 33 feet total ascent, 122/133 avg/max HR, 157/168 avg/max cadence, 25F, 68% RH, 9 mph WSW wind, wind chill 16F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 403.95 miles

Alexa woke me up at 5:20 AM. She told me that "Rise and shine" and it was 25F. I groaned but it was a run day so I did the usual stuff, got out there and got it done. I did put more clothing on. I dug out my balaclava and my gym shorts. They helped since the wind chill was in the teens. I started out with a nice and easy pace. I had a slight pain behind my left knee and I made the turn to cut my run short to one mile but it almost went away so I added 2 more miles to get my run to a 5K. Runner logic ... if you can do one mile, you can do three! My splits were 9:43, 9:01, 8:56 and 8:28 over the last 0.16 mile. A mildly painful negative split.

Wednesday, 11/29/2023

6:05 hours sleep, 10419 steps, 41/134 avg/max HR, pounds, 24 floors climbed

Run: 4.45 miles, 40:10, 9:01 pace, 63 feet total ascent, 125/138 avg/max HR, 160/170 avg/max cadence, 25F, 68% RH, 14 mph WSW wind, wind chill 14F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 408.40 miles

Alexa told me that it was 21F. Well ... up and at them! It had snowed a wee bit overnight plus it was windy. I put on an extra long sleeve tech. I got out and did my usual "Out by the pier and around" route. I struck up a careful pace since there was about 1/4 of snow on the ground. There weren't any ice patches (at least that I knew about). My splits were 9:29, 9:00, 9:01, 8:51 and 8:27 over the last 0.45 mile.

Thursday, 11/30/2023

7:23 hours sleep, 10783 steps, 41/129 avg/max HR, 172.0 pounds. 18 floors climbed

Run: 3.15 miles, 27:51, 8:50 pace, 58 feet total ascent, 124/135 avg/max HR, 159/194 avg/max cadence, 36F, 64% RH, 9 mph SW wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 411.55 miles

The forecast had called for warmer temps this morning. It was above freezing and almost felt balmy ... well, almost. I felt a wee bit sluggish for some reason. I opted for my shorter "Out to Clematis St" route since I had work stuff to do right after I punch in at 8 AM. Getting it done! My splits were 9:00, 8:50, 8:46 and 8:09 over the last 0.15 mile.

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

I walked 7 times for 11.57 miles, 1.65 miles/walk in November. I have walked 133 times for 206.8 miles, 1.55 miles/walk so far in 2023.

I ran 27 times for 117.38 miles, 4.35 miles/run in November. I have run 195 times for 727.05 miles, 3.73 miles/run so far in 2023.

I ran 3 races in November:

 11/4 Grocery Run 5K (fastest 5K of 2023), 24:54 Chip, 8:01 pace, 66th/676, 2nd/16 in my M 65-59 age group, 48F, 77% RH, calm, overcast

 11/18 Bound for the Hounds 6 Hour Ultra, 6 laps for 13.8 miles in 2:20:01, Half marathon in 2:05:50, 39F, 70% RH, calm, sunny

 11/23 Race with Grace 10K (fastest 10K of 2023), 51:58, 8:13 pace, 106th/315, 3rd/11 in my M 65-69 age group, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy

I didn't bike in November but I did bike 48 times for 619.12 miles, 12.9 miles/bike in 2023.

I took 267,099 steps in November and have taken 2,371,868 steps so far in 2023.

Friday, 12/1/2023

7:06 hours sleep, 4013 steps, 42/107 avg/max HR,  172.8 pounds, 11 floors climbed

Walk: 1.65 miles, 21:26, 12:57 pace, 11 feet total ascent, 87/117 avg/max HR, 121/197 avg/max caadence, 46F, 61% RH, 8 mph SW wind, wind chill 43F, cloudy

Shoes: blue Brooks Launch GTS8 - 354.19 miles

I woke up during the night and heard the dishwasher still running. Huh? I went downstairs and found that the timer was stuck. I advanced and restarted it. I saw that it was 4 AM so I stayed downstairs and babysat it. I knew I wouldn't be able to go back to sleep so I didn't even try. I needed a day off from running (and I was a bit tired) so I got out for a walk on my usual "Out to Ling Rd" route. It was 46F and I opted to wear my usual winter clothing. I could have gotten by with shorts and a long sleeve tech though. My splits were 12:55 and 13:00 over the last 0.65 mile.

Saturday, 12/2/2023

7:20 hours sleep, 10548 steps, 40/140 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 6.45 miles, 55:55, 8:40 pace, 130/144 avg/max HR, 158/170 avg/max cadence, 45F, 93% RH, 6 mph NNE wind, wind chill 42F, overcast

Shoes: blue Brooks Glycerin GTS20 - 418.0 miles

I slept in until 6:30 and puttered around a bit ... but a run doesn't get done by itself so I got up, got dressed, got out and got it done. It was 45F but a bit misty so I put on my winter running gear. I struck up a nice and easy pace as I headed out on my usual route. I decided to stretch it farther and ended up with a "Out by the pier and to Dewey Ave" route. My body wanted me to turn around once I headed up Beach Ave to Dewey Ave but I was stubborn and refused to heed that urging. Boom and done! My splits were 9:06, 8:37, 8:46, 8:40, 8:31, 8:35 and 8:06 over the last 0.45 mile.

Sunday, 11/19/2023 to Saturday, 11/25/2023 - Race with Grace 10K

I walked twice this week, 3.32 miles.

I ran 6 times this week, 21.74 miles.

I didn't bike this week.

I took 57,027 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1243 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/19/2023

8:24 hours sleep, 4662 steps, 40/89 avg/max HR, 171.1 pounds, 13 floors climbed

Walk: 1.65 miles, 22:41, 13:44 pace, 16 feet total ascent, 82/94 avg/max HR, 122/134 avg/max cadence, 34F, 80% RH, 7 mph WSW wind, mostly sunny

Shoes: blue Brooks Launch GTS8 - 349.22 miles

I got almost 8 hours of sleep but I was still up at 5:14 AM. I got out a bit after 6 AM for a walk on my usual "Out to Ling Rd" route. I didn't think a run after doing a half marathon yesterday would be wise. I set up a brisk pace and got it done. My splits were 13:51 and 13:34 pace.

Monday, 11/20/2023

9:26 hours sleep, 8336 steps, 40/134 avg/max HR, 170.9 pounds, 15 floors climbed

Run: 4.46 miles, 39:32, 8:52 pace, 67 feet total ascent, 123/138 avg/max HR, 158/218(?) avg/max cadence, 25F, 74% RH, 5 mph N wind, clear

Shoes: blue Brooks Glycerin GTS20 - 375.91 miles

I groaned when Alexa woke me at 5:20 AM and told me that it was 26F outside. But ... it was a run day at least so I knew I would warm up after a mile or so. But ... first I had to get up, weigh myself, set the coffee, get dressed, get outside and get running. It's mind over matter for the past 3+ years every single day. I set up a really nice and easy pace. I did warm up after a mile and a half but the wind was still cold when I turned into it around Ontario Beach Park. My body wanted me to stop for a tiny walk break but the mind told it "No, you can do this" so I ran and got it done. My splits were 9:17, 9:01, 8:54, 8:40 and 8:02 over the last 0.46 mile. Negative splits were a nice way to start today!

Tuesday, 11/21/2023

7:29 hours sleep, 9925 steps, 40/139 avg/max HR, 170.1 pounds, 21 floors climbed

Run: 4.45 miles, 39:24, 8:51 pace, 69 feet total ascent, 123/144 avg/max HR, 158/170 avg/max cadence, 28F, 63% RH, 13 ESE wind, wind chill 19F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 380.36 miles

I groaned again when Alexa woke me up at 5:20 AM. Why? She told me that it was 26F outside again. But ... just as yesterday ... it was a run day so I did what I did yesterday ... and got out there. I did put on a short sleeve tech on underneath my Brooks 1/4 zip long sleeve pullover due to the wind. It was coming out of the east which was a bit weird. But ... it didn't stop or hinder ... I got it done with negative splits for the second day in a row: 9:19, 9:12, 8:48, 8:33 and 7:49 over the last 0.45 mile. Boom!

Wednesday, 11/22/2023

7:25 hours sleep, 4586 steps, 40/97 avg/max HR, 172.0 pounds, 8 floors climbed

Walk: 1.67 mile, 22:56, 13:45 pace, 14 feet total ascent, 82/91 avg/max HR, 120/193 avg/max cadence, 45F, 93% RH, calm, overcast

Shoes: blue Brooks Launch GTS8 - 350.89 miles

I almost always walk on the day before a race so I did today too. I got out for a walk on my usual "Out to Ling Rd" route. It had rained yesterday afternoon and overnight so it was a bit wet. My spits were 13:42 and 13:50 over the last 0.67 mile.

Thursday, 11/23/2023

7:02 hours sleep, 14324 steps, 40/147 avg/max HR, 171.0 pounds, 33 floors climbed

Run: 0.50 mile, 4:48, 9:36 pace, 7 feet total ascent, 7 feet total ascent, 109/118 avg/max HR, 148/156 avg/max cadence, 39F, 75% RH, 7 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 380.86 miles

Run: 6.28 miles, 51:08, 8:09 pace, 262 feet total ascent, 137/152 avg/max HR, 160/172 avg/max cadence, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 387.14 miles

Today's race was my 12th Race with Grace 10K (9 on the 2.0 course, 1 virtual, and 2 on the new 3.0 course). There was a new non-certified 5K course this year. I was a traditionist and signed up for the 10K like usual. I slept in until 6 AM and got to the race venue around 7:45 AM. I had forgotten my sunglasses (didn't need it) and my water bottle (could've used it). It was kind of warm so I wore shorts and my usual Brooks 1/4 zip long sleeve pullover and Brooks beanie. I wear what works for me ... even if it's the same thing day after day. 

I got out for a little warm up run of 0.5 mile before the main event. The assistant pastor of the Lakeshore Church gave a brief prayer ... and we were off! I got up to my race pace pretty quickly. The 5K runners were a bit faster ... I let them pass me. I settled in and concentrated on just running. This new course has lots of straights where you don't think you're getting anywhere. Finally ... the turn onto Latta Rd ... finish somewhere ahead ... last turn ... and done! 

I grabbed a bottle of water.and stretched a bit before I headed inside for a bagel. I grabbed 3rd in my age group so I stayed around for a new age group glass.

I did OK. My chip time was 51:58 (fastest 10K of 2023, 8:13 pace) ... sweet! My runsignup.com results here. I was 106th out of 315, 3rd out of 11 in my M 65-69 age group. My splits were 8:21, 8:34, 8:06, 8:23, 7:54, 7:45 and 7:37 over the last 0.18 mile. The inaugural Race with Grace 5K has 254 finishers, results here. 

I headed home and helped my darling wife, Christine, how ever I could with our Thanksgiving supper with sides of mashed potatoes, sweet potatoes, stuffing, and cranberries. Her turkey just fell off the bone when I cut. I did screw up when I threw away the turkey droppings when I cleaned up. Oh well!

There were other Thanksgiving races today. Yellow Jacket Racing put on the 52nd Turkey Trot. The 4.4 mile race had 1477 finishers, results here. The 2.5 mile race had 1817 finishers results here. The Newark Turkey Day Race had 100 finishers, results here. It's a 5 mile race on some streets in and around Newark. I ran my first race here in 2005. I managed to convince my girlfriend (and now wife), Christine, to run this race back in 2009 just after she moved in with me in Rochester. She still tells me that I told her that "there were no hills" in . Well ... there were hills.

Run: 1.5 miles, 14:42, 9:46 pace, 3 feet total ascent, 119/133 avg/max HR, 148/154 avg/max cadence, 45F, 66% RH, 13 mph W wind, cloudy

Shoes: Blue Brooks Glycerin GTS20 StealthFit - 1.5 miles

I had bought a new pair of Brooks Glycerin GTS20 StealthFit in size 12.5 (up from my usual size 12) last week. They were on sale at Amazon for 25% off for $120 instead of $160. I got out a really nice and easy test run on them ... oh ... sweetness ... not as tight as my size 12s ... oh ... sweet!!!

Friday, 11/24/2023

6:43 hours sleep, 8084 steps, 41/135 avg/max HR, 169.5 pounds, 18 floors climbed

Run: 4.55 miles, 41:00, 9:00 pace, 66 feet total ascent, 123/138 avg/max HR, 156/167 avg/max cadence, 32F, 64% RH, 12 mph W wind, wind chill 24F, ice pellets

Shoes: blue Brooks Glycerin GTS20 - 391.69 miles

I slept in until 6:24 AM and got out around 8 AM. What ... ice pellets were falling! Well ... I shook my head and thought ... at least it's not rain ... and headed out at a nice and easy pace on my usual "Out by the pier and around" route. I thought about heading out onto the pier at the Ontario Beach Park but saw that the waves were crashing onto it. The west wind tried to push me back and the ice pellets stung a wee bit when I ran into the west wind. But ... I got it done. My splits were 9:08, 8:59, 9:10, 9:05 and 8:22 over the last 0.55 mile.

Saturday, 11/25/2023

7:45 hours sleep, 7110 steps, 44/142 avg/max HR, 169.8 pounds, 15 floors climbed

Run: 4.55 miles, 38:38, 8:29 pace, 66 feet total ascent, 133/147 avg/max HR, 159/170 avg/max cadence, 36F, 60% RH, 12 mph WSW wind, wind chill 28F, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 396.24 miles

I didn't get out until almost 10 AM but I did get out for my usual run on my usual "Out by the pier and around" route. I set up my usual nice and easy pace. I didn't really think I was going any faster than usual so I was surprised by my 8:29 pace. My splits were 8:44, 8:19, 8:34, 8:36 and 7:58 over the last 0.55 mile.

Sunday, 11/12/2023 to Saturday, 11/18/2023 - Bound for the Hounds 6 Hour Ultra

I walked twice this week, 3.10 miles.

I ran 5 times this week, 31.62 miles.

I didn't bike this week.

I took 68,991 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 gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1237 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/12/2023

9:36 hours sleep, 8229 steps, 41/144 avg/max HR, 169.8 pounds, 18 floors climbed

Run: 4.45 miles, 38:37, 8:40 pace, 67 feet total ascent, 128/148 avg/max HR, 158/167 avg/max cadence, 37F, 70% RH, 6 mph NNW wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 344.28 miles

I puttered around like usual on a weekend and got out in the daylight. It was a bit chilly and a bit windy. I found that my Brooks tights had a hole in the crotch so I broke out my oldest pair of CW-X tights that my darling wife, Christine, had bought me many years ago. They still fit and were a bit tighter. (Note: I found that both CW-X tights had a hole in the crotch just one was bigger (the newer one) than the other. I suppose I could throw on a pair of shorts over them in the future.) Anyway ... I set up a nice and easy pace like usual. I did my tried and true "Out by the pier and around" route. My splits were 9:05, 8:30, 8:40, 8:38 and 8:14 over the last 0.45 mile.

Monday, 11/13/2023

8:43 hours sleep, 7408 steps, 40/98 avg/max HR, 170.4 pounds, 10 floors climbed

Walk: 1.65 miles, 22:34, 13:40 pace, 10 feet total ascent, 85/100 avg/max HR, 121/130 avg/max cadence, 28F, 86% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 345.92 miles

Alexa told me it was 29F outside when she woke me at 5:20 AM. Brr! It was a walk day after 4 run days so I dressed a bit warmer than usual and added a short sleeve tech. I set up a somewhat brisk walking pace. I eventually warmed up except for my hands. I was cold when I got done and did my post workout stretches inside. My splits were 13:38 and 13:44 over the last 0.65 mile. I went inside to do my post-run stretches.

I got my flu and COVID-19 shot at Walgreens after work. I elected to get them both in my right arm since I sleep on my left side. I rely on science rather than my "natural immunity" ... cough ... anti-vaxxers ... cough.

I watched my Broncos - Bill game on MNF. The Bills sucked but almost won ... until they didn't. The score was 8-15 at half. Then it was 21-15 in the 4th quarter with another Bronos missed PAT. The Bills scored on a 5 yard run by TD ... Bills up 20-21 with 1:55 to go. Well ... the Broncos went slowly down the field aided by a PI on an underthrown ball (which usually get a flag). The Broncos kick a FG to win ... and a miss just to the right!!! ... Yay!!! ... No!!! ... a flag on the Bill for 12 F***ING men on the field (I could hear yelling next door as I yelled too) ... a do-over FG attempt 5 yards closer ... it's good ... Bills lose ... 23-21. An ESPN article, link here.

Tuesday, 11/14/2023

7:57 hours sleep, 7858 steps, 42/144 avg/max HR, 170.1 pounds, 19 floors climbed

Run: 4.26 miles, 36:26, 8:33 pace, 90 feet total ascent, 131/148 avg/max HR, 158/167 avg/max cadence, 45F, 53% RH, 13 mph NNW win, wind chill 39F, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 348.54 miles

I cancelled my 5:20 AM alarm before I went to sleep after midnight. I couldn't sleep for a while after the Bills game. Our cat, Nebula, was confused when I didn't do my usual routine around 5:20 AM but let me go back to a broken sleep until 7:20 AM. I did get out for a run on my "Out to Mann Rd and Clematis St" route at noontime. I hiked the pace a bit since I only had 50 minutes. My splits were 8:50, 8:36, 8:50, 8:21 and 7:36 over the last 0.26 mile. I did my post-run stretching inside again.

Wednesday, 11/15/2023

9:29 hours sleep, 10556 steps, 43/141 avg/max HR, 170.5 pounds, 22 floors climbed

Run: 4.45 miles, 38:49, 8:43 pace, 72 feet total ascent, 128/143 avg/max HR, 161/170 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Glycerin GTS20 - 352.99 miles

I got out a bit late for a run on my usual "Out by the pier and around" route. I felt a bit sluggish ... like every step was an effort ... but I was stubborn and kept running. I got it done. My splits were 9:01, 8:43, 8:39, 8:41 and 8:19 over the last 0.45 mile. The wind was out of the SW so the forecast is for it to warm up this afternoon.

Thursday, 11/16/2023

9:27 hours sleep, 8330 steps, 39 140avg/max HR, 170.2 pounds, 14 floors climbed

Run: 4.45 miles, 39:12, 8:48 pace, 69 feet total ascent, 131/147 avg/max HR, 157/168 avg/max cadence, 34F, 80% RH, 3 mph WSW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 357.44 miles

I got out a bit late again for a run on my usual "Out by the pier and around" route. I felt better than yesterday. I set up my usual nice and easy pace like usual. I had a very slight urge to stop and walk but I knew that I could do the run without it so I didn't. Lake Ontario was as calm as a sheet of glass for the second day in a row. My splits were 9:10, 9:00, 8:41, 8:37 and 8:15 over the last 0.45 mile.

Friday, 11/17/2023

7:28 hours sleep, 4006 steps, 40/98 avg/max HR, 170.9 pounds, 9 floors climbed

Walk: 1.65 miles, 21:52, 13:13 pace, 24 feet total ascent, 89/111 avg/max HR, 122/191 avg/max cadence, 57F, 38% RH, 9 mph SSW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 347.57 miles

It had warmed up over night so I wore shorts and a long sleeve tech for my walk on my usual "Out to Ling Rd" route. Why a walk? I need to rest up for the Bound for the Hounds 6 Hour Ultra tomorrow morning. Today's splits were 13:16 and 13:09 over the last 0.65 mile.

Saturday, 11/18/2023

9:05 hours sleep, 22604 steps, 39/140 avg/max HR, 171.5 pounds, 36 floors climbed

Run: 14.01 miles, 2:23:01, 10:12 pace, 221 feet total ascent, 120/141 avg/max HR, 142 avg cadence, 39F, 70% RH, calm, most sunny 🌞

Shoes: blue Brooks Glycerin GTS20 - 361.58 miles

Today's race was the Bound for the Hounds 6 Hour Ultra out in Shortsville NY. I headed out around 7:20 AM and got there a bit after 8 AM. My idea was to do just a half marathon in a sort of relaxed race without lots of runners. I met up with Amy Lord, Tom Butler along with Andy and Laura Ciaio. There were 75 runners of various abilities and was low key. I started out nice and easy. The route was just a 1.15 mile out and back for 2.3 miles per loop on a cinder trail with a few gentle rolling rises with a teddy bear at each end to loop around. Loops 1, 2 and 3 were uneventful. Then I got a bit tired with a few walk breaks. I took a big walk break and talked with Amy Lord on loop 5. That really helped and I easily ran the majority of the that loop and most the last loop to hit my half marathon goal of 13.15 miles at 2:05:50. I was ahead of Andy Ciaio who is a few years younger than me. He and Laura also stopped at about the same time. I had some PB & J squares and cookies, stretched and waited for the personal pizza that I ordered to arrive at noon. I had a couple of pieces and headed home. 

These cookies had paw prints in them

I did what I set out to do ... done. My splits were 9:03, 8:49, 9:44, 8:55, 9:59, 9:37, 9:30, 13:07, 9:26, 9:53 and 8:30. I guess I can still run half marathons. I haven't run one since a virtual COVID-19 one back in 2020. Runsignup.com results of 6 loops, 13.8 miles, 2:18:20 - here. The lead runners were all female.

Sunday, 11/5/2023 to Saturday, 11/11/2023

I walked once this week, 1.65 miles.

I ran 6 times this week, 31.81 miles.

I didn't bike this week.

I took 62,863 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 gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1229 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/5/2023

11:06 hours sleep, 9307 steps, 41/139 avg/max HR, 171.8 pounds, 11 floors climbed

Run: 5.56 miles, 49:28, 8:54 pace, 70 feet elevation gain, 126/145 avg/max HR, 159/197 avg/max cadence, 45F, 81% RH, 5 mph NNW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 313.58 miles

I slept in a bit to celebrate "Falling Back" one hour. I got out for my run around 6:30. It was lighter out so I didn't need a headlamp. I wanted to go a bit longer so I broke out my "Out on the pier and around" route by heading out on the pier. My splits were 9:04, 9:04, 9:01, 8:57, 8:53 and 8:02 over the last 0.56 mile. 

Monday 11/6/2023

8:15 hours sleep, 10285 steps, 43/137 avg/max HR, 171.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:21, 8:50 pace, 68 feet total ascent, 123/142 avg/max HR, 158/170 avg/max cadence, 36F, 80% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 318.03 miles

Alexa told me it was 36F outside when she woke me up at 5:20 AM. Ugh ... but no matter. I attended to the usual stuff plus a few others so I got out a bit late. But ... a ran needed to done so I set up a nice and easy pace and got going. I had the Noxgear Tracer360 ligted vest and headlamp but didn't really need them past mile 2. I ran my usual "Out by the pier and around" route ... nothing unusual ... just 2 dog walkers. My splits were 9:20, 8:48, 8:49, 8:44 and 8:09 over the last 0.45 mile.

Tuesday, 11/7/2023

9:25 hours sleep, 7479 steps, 41/138 avg/max HR, 171.1 pounds, 21 floors climbed

Run: 4.45 miles, 39:20, 8:50 pace, 67 feet total ascent, 126/142 avg/max HR, 158/168 avg/max 

cadence, 59F, 77% RH, 15 mph W wind, cloudy.

Shoes: blue Brooks Glycerin GTS20 - 322.48 miles

It was 23F warmer than yesterday morning so I went went with shorts and a long sleeve tech. I thought that the wind would chill me but I could have done a short sleeve tech since it was a warm wind. I set up my usual nice and easy pace and got it done like usual. My splits were 9:17, 8:51, 8:44, 8:45 and 8:14 over the last 0.45 mile.

So [POLITICS] ... I was glad that it was a good day across the US for Democrats. Locally, Adam Bello (D) was reelected as Monroe County Executive and the Monroe Country flipped to Democrats. I am not glad the MSM is mainly talking about how some surveys in 5 out of 6 battleground states has Trump leading Biden A YEAR OUT FROM 2024! WTF!!! Who could vote for Trump!!!

Wednesday, 11/8/2023

8:25 hours sleep, 6800 steps, 40/123 avg/max HR, 172.4 pounds, 12 floors climbed

Walk: 1.65 miles, 20:55, 12:41 pace, 18 feet total ascent, 108/130 avg/max HR, 125/200 avg/max cadence, 34F, 64% RH, 8 mph NW wind, wind chill 28F cloudy

Shoes: blue Brooks Launch GTS8 - 344.27 miles

It was a walk day this morning after 4 running days. It was 25F colder than yesterday morning so I went to my Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie (my go-to winter exercise clothing). The wind bit right through me so I struck up a very brisk walking pace. Brr ... but I got it done. My splits were 12:42 and 12:38 over the last 0.65 mile.

Thursday, 11/9/2023

7:29 hours sleep, 10306 steps, 40/141 avg/max HR, 172.3 pounds, 17 floors climbed

Run: 5.55 miles, 49:25, 8:54 pace, 83 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 43F, 81% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 328.03 miles

I was off on vacation today. I thought of sleeping in but Alexa woke me up at 5:20 AM so I got up and do what I do. I got out just a little late and went a little long since I had time. I wore my winter usual gear ... like usual. I struck up a nice and easy pace on my "Out on the pier and around" route. I actually saw 2 ... yes 2 ... runners this morning. My splits were 9:15, 9:02, 8:57, 8:51, 8:43 and 8:22 over the last 0.55 mile. A nice negative split to start the day!

It was a bit brisk so no smile, lol.

I took the day off so I could take my oldest son, Michael, to the cardiologist in Newark. I had seen on Facebook that Linda Forbes Bridgeman, a fellow classmate of NHS 1975, had wanted pictures of the bench for her late husband, Jim Bridgeman, that the Newark DPW had put in the Newark Canal Park. So I sat there, reflected briefly on Newark and life in general, took a selfie and sent it to her on Facebook.

Friday, 11/10/2023

10:33 hours sleep,  steps, 41/138 avg/max HR, 170.4 pounds, 20 floors climbed

Run: 6.25 miles, 55:01, 8:48 pace, 97 feet total ascent, 125/140 avg/max HR, 159/168 avg/max cadence, 43F, 56% RH, 8 mph WSW wind cloudy

Shoes: blue Brooks Glycerin GTS20 - 334.28 miles

I was off today on vacation again because L3Harris observed Veteran's Day today. Alexa woke me up at 5:20 AM like usual but I puttered around until I could run in the daylight. I did the usual downstairs and then got out at my usual nice and easy pace on a new "Out on the pier and to Edgemere Drive" route that I figured would be a 10K. It was with a couple parking loops. Done ... time for coffee! My splits were 9:12, 8:51, 8:47, 8:48, 8:44, 8:35 and 8:13 over the last 0.25 mile.

Saturday, 11/11/2023

8760 steps, 44/141 avg/max HR, 169.3 pounds, 22 floors climbed

Run: 5.55 mile, 48:33, 8:44 pace, 95 feet total ascent, 130/143 avg/max HR, 157/166 avg/max cadence, 39F, 65% RH, 8 mph NNW wind wind chill 34F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 339.83 miles

I muttered to myself "runs don't get done by themselves", got dressed and got out there. I set up a nice and easy pace like usual. I thought about a 10K but settled for my "Out by the pier and to Mann Rd" route of 5.55 mles. No worries. My splits were 9:00, 8:47, 8:50, 8:42, 8:40 and 8:12 over the last 0.55 mile.

Sunday, 10/29/2023 to Saturday, 11/4/2023 - Grocery Run 5K

I walked twice this week, 3.1 miles.

I ran 7 times this week, 22.95 miles.

I didn't bike this week.

I took 59,202 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 gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use Garmin Venu for runs and walks (backup for the bike). I listened to my Shockz Air bone conduction headphones (discontinued on the Shockz website) up until Thursday. I bought a pair of Shokz OpenMove bone conduction headphones at Rochester Running Company on Thursday. I used a $25 gift certificate from placing second in this year's Run Our River 5K series and $10 gift certificate from signing up for the Grocery Run 5K.

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

BTW, I am on a 1222 day steak (3 years, 4 months) 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, 10/29/2023

9:23 hours sleep, 9715 steps, 45/141 avg/max HR, 173.0 pounds, 25 floors climbed

Run: 5.55 miles, 47:27, 8:32 pace, 105 feet total ascent, 135/150 avg/max HR, 161/171 avg/max cadence, 45F, 81% RH, 12 mph E wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 289.62 miles

My running spreadsheet told me that I needed 4.93 miles to get to 100 running miles for October so I knew I was going out for at least 5 miles. I did wait a bit until it stopped raining though. I set up a nice and easy pace on my usual "Out by the pier and to Mann Rd" route. I only saw another runner on the entire route. I got it done with these splits: 8:47, 8:44, 8:37, 8:22, 8:32 and 7:59 over the last 0.55 mile. Boom ... over 100 running mile for October. I haven't been over 100 running miles since February.

Monday, 10/30/2023

8:41 hours sleep, 7064 steps, 45/98 avg/max HR, 175.2 pounds, 13 floors climbed

Walk: 1.66 miles, 21:09, 12:43 pace, 20 feet total ascent, 92/107 avg/max HR, 125/197 avg/max cadence, 46F, 87% RH, 10 mph N wind, light rain

Shoes: blue Brooks Launch GTS8 - 340.97 miles

It was raining when I looked outside but I wasn't going to wait until it stopped. So I went downstairs set the coffee timer, weighed myself, got dressed and got out there before I could change my mind. I set up a brisk pace because it was a bit raw with the light rain and wind. I walked a bit faster once I turned north into the wind. My splits were 12:46 and 12:43 over the last 0.66 mile.

Tuesday, 10/31/2023

8:13 hours sleep, 8857 steps, 41/133 avg/max HR, 177.8 pounds, 18 floors climbed

Run: 4.55 miles, 40:29, 8:56 pace, 75 feet total ascent, 125/137 avg/max HR, 161/170 avg/max cadence, 36F, 80% RH, 5 mph  W wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 294.17 miles

What is it about eating pasta and gaining weight??? I ate the rest of the leftover pasta for lunch and one helping of the fresh pasta that my darling wife, Christine, made for supper last night. I was up 3.7(!!!) pounds this morning!!! I felt bloated and wanted to stop but I refused to stop on my sluggish "Out by the pier and around" run this morning. It was chilly so I wore my Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I got it done and lost 1.3 pounds due to my run. My splits were 9:15, 8:56, 8:55, 8:55 and 8:18 over the last 0.55 pace. I guess the negative splits helped me lose a bit of the 1.3 pounds.

This is from a Facebook post. It shows sunset at the same point on the same day for 12 months. It shows how the sunset moves as the days grow shorter and longer.

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

I took 8 walks in October for 13.91 miles, 1.74 miles/walk and 126 walks so far in 2023 for 195.23 miles, 1.55 miles/walk.

I took 1 bike ride in October for 11.53 and 48 bike rides so far in 2023 for 619.12 miles, 12.90 miles/bike.

I took 24 runs in October for 105.18 miles, 4.38 miles/run and 168 runs so in 2023 for 608.17 miles, 3.62 miles/run.

I ran 1 race in October.

 10/21 Scare Brain Cancer Away 5K - 24:55, 7:57 pace, 105th out of 525, 3rd out of 21 in my M 65-69 age group, 51F, 80% RH, 10 mph W wind, overcast

I took 253,478 steps in October and 2.104,769 steps in 2023 so far.

Wednesday, 11/1/2023

8:40 hours sleep, 8858 steps, 41/140 avg/max HR, 175.5 pounds, 17 floors climbed

Run: 4.56 miles, 39:45, 8:44 pace, 83 feet total ascent, 127/143 avg/max HR, 161/173 avg/max cadence, 30F, 93% RH, 9 mph WSW wind, wind chill 23F, light snow

Shoes: blue Brooks Glycerin GTS20 - 298.73 miles

Well ... November is coming in like a boss! The sidewalk was wet when I looked out but ... I stepped outside into wind and light snow! I shook my head but I was going to run so I ran. I set up an easy pace like usual. I ran my usual "Out by the pier and around" route. The boardwalk at the Ontario Beach Park was a bit snow covered and seemed a bit slick under my feet. I ran straight and made that I didn't turn as much as possible. No worries! My splits were 9:00, 8:43, 8:51, 8:49 and 7:56 over the last 0.56 mile. 

Thursday, 11/2/2023

8:08 hours sleep, 10500 steps, 42/137 avg/max HR, 173.4 pounds, 14 floors climbed

Run: 4.55 miles 39:58, 8:47 pace, 68 feet total ascent, 127/143 avg/max HR, 161/171 avg/max cadence, 32F, 80% RH, 7 mph WSW wind, wind chill 26F, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 303.28 miles

Alexa told me that it was 30F when "she" woke me at 5:20 AM. I wanted to burrow down into the covers but I was stubborn so I did the usual thing that I do ... I got out there. Today was a run day on my usual "Out by the pier and around" route. There was no snow or frost this morning so there was no traction issues. I got it done. My splits were 9:03, 8:45, 8:51, 8:51 and 8:09 over the last 0.55 mile.

I escaped from work for a bit to do a couple of things: early voting and get a new pair of Shokz OpenMove headphones from Rochester Running Company.

Friday, 11/3/2023

8:06 hours sleep, 4997 steps, 41/102 avg/max HR, 173.2 pounds, 10 floors climbed

Walk: 1.65 miles, 21:26, 12:59 pace, 20 feet elevation gain, 90/106 avg/max HR, 124/200 avg/max cadence, 45F, 42% RH, 12 mph SSW wind, wind chill 39F, cloudy

Shoes: blue Brooks Launch GTS20 - shoes

It was a bit warmer but windier this morning. I had trouble getting my new Shokz Move headphone to sync with my Venu so I synced with my cell phone instead. I struck up a brisk pace to keep warm due to the wind. I saw a guy in dark clothes walking with traffic on Greenleaf Rd and shook my head. I walked on the sidewalk with my Noxgear Tracer360 lighted vest and headlamp. I figure that if someone was going to hit me that they're going to SEE me first. Anyway ... my splits were 12:58 and 13:00 over the last 0.65 mile.

My old Shokz Air (left ear doesn't work) and my new Shokz OpenMove on the right

I couldn't get my new Shokz OpenMove headphones to pair with my Venu so I had to listen to Spotify on my phone. I found that my headphones out of the box could find only pair with one device at a time. Well ... I did a bit of digging and found better instructions than the crappy and very limited ones in the way too tiny type that are in the retail box. I found that you have to turn Multipoint Pairing on! The instructions are here. You can thank me later in case you have Shokz headphones only paired to one device.

Saturday, 11/4/2023

7:06 hours sleep, 9211 steps, 41/146 avg/max HR, 173.7 pounds, 6 floors climbed

Today's race was my 8th Grocery Run 5K. The race starts at 8 AM so it was still dark when I left just before 7 AM. I got down to the race venue in 20 minutes. The weather conditions were 48F, 77% RH, calm and overcast so I wore shorts, a long sleeve tech and light running gloves. 

Run: 0.55 mile, 5:10, 9:21 pace, 7 feet total ascent, 121/142 avg/max HR, 152/163 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 299.28 miles

Run: 3.19 miles, 25:00, 7:50 pace, 59 feet total ascent, 138/151 avg/max HR, 161/177 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 302.47 miles

Run: 1.0 miles, 9:12, 9:10 pace, 0 feet total ascent, 122/135 avg/max HR, 152/161 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 303.47 miles

I took a 0.55 mile warm up run at 9:21 to get my legs warm. I was a bit parched. I had decided not to carry water so I was a bit concerned. But there was a race to be raced so I lined up and got ready. And ... we were off! I carefully made my way through slower runners and got up to race pace. I tried to concentrate on pumping my arms and taking long strides for most of the race. I took a cup of water at the only aid station just past mile 1. The course is now an out and back. I knew at the turnaround that I was running OK and just had to keep it up. I could see the finish with a 1/2 mile to go. I sped up a bit ... 1/10 mile .. time in the high 24s ...and done in 25:04 gun time! I checked the results and found that I had placed 2n in my M 65-69 age group so I took a 1 mile cool down run at 9:10 pace before I claimed my newest race coffee mug. I had 2 cookies, 1/2 a bagel and a piece of pizza at their always excellent post race food bar before I headed home.

I found that my chip time was 24:54 so it was my fastest 5K of 2023 by 1 second. Nice! I was 66th out of 676, 2nd out of 16 in my M 66-69 age group, results here. My splits were 7:57, 7:57, 7:44 and 7:06 at the end. A nice race with negative splits!