Saturday 1/29/2023 to Sunday, 2/4/2023 - Freezeroo #5

I walked twice this week, 3.0 miles.

I ran 6 times this week, 26.31 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 68.378 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.

BTW, I am on a 949 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/29/2023

7217 steps, 43/133 resting/max HR, 8:07 hours sleep, 177.8 pounds, 14 floors climbed

Run: 4.45 miles, 39:13, 8:49 pace, 65 feet elevation gain, 124/140 avg/max HR, 160/172 avg/max cadence, 36F, 69% RH, calm, cloudy

Shoes: Brooks Launch GTS8 blue - 75.26 miles

I got out for a run on my "Out near the pier and around" route. The LOSP trail had a bit of ice and I didn't want to risk the boardwalk in the Ontario Beach Park. The wind was calm for once which is very rare. My splits were 9:16, 8:42, 8:45, 8:44 and 8:20 over the last 0.45 mile.

Monday, 1/30/2023

4560 steps, 44/99 resting/max HR, 178.6 pounds, 14 floors climbed

Walk: 1.5 miles, 20:53, 13:55 pace, 13 feet elevation gain, 83/107 avg/max HR, 123/136 avg/max cadence, 27F, 74% RH, 6 mph N wind, wind chill 21F, cloudy

Shoes: Brooks Launch GTS8 blue - 76.76 miles

My running miles are at 92.68 for January with only 2 days to go to get to 100 miles. But my body aches were nagging me so I opted to go for a walk this morning. I had to drag myself out for that. It was a bit colder than yesterday with a chilly wind out of the north. I sped up once I warmed up a bit. My splits were 14:06 and 13:33 over the last 0.5 mile.

Tuesday, 1/31/2023

12547 steps, 42/174 restng/max HR, 8:05 hours sleep, 177.9 pounds, 24 floors climbed

Run: 5.55 miles, 50:13, 9:13 pace, 105 feet elevation gain, 157/182 avg/max HR, 161/171 avg/max cadence, 19F, 67% RH, 12 W wind, wind chill 8F, clear.

Shoes: Brooks Launch GTS8 blue - 82.31 miles

I went to bed early, set my alarm with Alexa for 5 AM ... and still didn't get out for my run until a bit after 6 AM. But I did get out for a shiver every other step run. The wind out of the west chilled my bones. I could have used a few more clothes like a balaclava, neck gaiter, Craft wind brief and ski mittens. I never really warmed up which is very rare. My splits were 9:28, 9:10, 9:02, 9:07, 9:21 and 9:10 over the last 0.55 mile.

It was the end of January so it's stat time!

I took 11 walks for 17.74 miles, 1.61 miles/walk.

I took 25 runs for 104.79 miles, 4.19 miles/run.

I ran 3 races in January:

 1.1 - Freezeroo #2, 7.5 miles, 1:05:33, 8:39 pace, 79th out of 222, 1st out of 7 in my M 65-69 age group, 39F, 86% RH, 9 mph W wind, wind chill 33F, cloudy

 1/7 - Freezeroo #3, 5 miles, 41:27, 8:17 pace, 54th out of 136, 1st out of 7 in my M 65-69 age group, 34F, 100% RH, 6 mph WNW wind, wind chill 29F, overcast with a bit of ice pellets

 1/21 - Freezeroo #4, 4.87 miles, 40:08, 8:15 pace, 56th out of 147, 1st out of 8 in my M 65-69 age group, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast

I walked 283,449 steps in January.

2/1/2023

11948 steps, 41/130 resting/max HR, 8:08 hours sleep, 177.9 pounds, 19 floors climbed

Run: 4.45 miles, 41:00, 9:12 pace, 43 feet elevation gain, 123/134 avg/max HR, 160/171 avg/max cadence, 16F, 67% RH, 9 mph W wind, wind chill 5F, clear

Shoes: Brooks Launch GTS8 blue - 86.76 miles

A bone chilling wind this morning so I put on 100% of my cold weather running gear for a run on my "Out near the pier and around" route. I set up a steady pace. I was a bit cold at the start but I warmed up after a mile (or two). I had on the right amount of clothing ... I was not cold but I sure didn't sweat either! My splits were 9:26, 9:13, 9:06, 9:10 and 8:58 over the last 0.45 mile.

Thursday, 2/2/2023

12030 steps, 46/127 resting/max HR, 178.4 pounds, 19 floors climbed

Run: 3.16 miles, 30:08, 9:33 pace, 71 feet elevation gain, 118/129 avg/max HR, 156/165 avg/max cadence, 21F, 68% RH, 13 mph SW wind, wind chill 10F, cloudy

Shoes: Brooks Launch GTS8 blue - 89.92 miles

It was a bit warmer this morning. I wore the same clothing as yesterday so I was a bit overdressed on my shorter "Out to Mann Rd" route. I set up a really slow pace due to a nagging left hamstring ache that has bugged for a few weeks. My splits were 9:47, 9:28, 9:26 and 9:16 over the last 0.16 mile.

Friday, 2/3/2023

6250 steps, 6:58 hours sleep, 178.0 pounds, 12 floors climbed

Treadmill Walk: 1.5 miles, 22:00, 14:40 pace

Shoes: Brooks Launch GTS8 blue - 91.42 miles

A cold front came through overnight along with a bit of snow. The temperature was 8F with the wind chill at -8F so I opted to drive (yes, drive) to the fitness center and use the treadmill. It was warmer in there plus the footing was better and there were no plows.

Saturday, 2/4/2023

13826 steps, 41/136 resting/max HR, 7:38 hours sleep, 178.4 pounds, 22 floors climbed

Today's race was Freezeroo #5 out at Braddock Bay. The race venue is close (just drive west on the Parkway for 3 exits). I drove relatively slow when I left around 7:45 AM and got there at 8 AM. The KROC weather was 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy.

It was -2F according to my Garmin Venu so I brought out all my cold weather running gear. I dressed with 3 layers (long sleeve tech, Craft long sleeve, Brooks 1/4 zip long sleeve pullover) on top, Brooks tights and Craft wind briefs on the bottom, balaclava, GRTC neck gaiter, Brooks beanie, ski googles and ski mittens.

Run: 0.7 miles, 6:45, 9:34 pace, 36 feet elevation gain, 113/122 avg/max HR, 156/163 avg/max cadence 

Shoes: Brooks Launch GTS8 blue - 92.12 miles

I got out for a little warm up run. It was enough to figure out that it was really cold but that I had on the right cold weather gear.

Run: 8 miles, 1:08:01, 8:30 pace, 67 feet elevation gain, 131/139 avg/max HR, 159/171 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 100.12 miles

There seemed to be fewer runners that usual. I met up with Wilt who told me that he and I were crazy for being out racing and I laughed with him. And ... we were off!!! I started up slowly. I concentrated on a nice race pace. My finger tips were a bit cold in my ski mittens. The miles slowly clicked off. I slowly crept up on slower runners. I hiked up my sleeves bit at mile 4 since I was getting a bit warm. Mile 5 and 6 on Edgemere Drive were a bit chilly. The job past Edgemere Drive was a bit icy so I ran carefully. I struggled a bit getting back up to speed once I got back onto East Manitou Rd. A mile to go .... keep running .. into the park ... past the bend ... finish in sight ... no digital clock ... and done in 1:08:01 (1:07:58 officially). I was hungry so I had 3 Christmas cut-outs and half a bagel. I changed into a sweatshirt when I started to get chilled. 

Another Freezeroo #5 in the books (my 10th, 4 at the Greece DPW and 6 at Braddock Bay). I did well. I was 27th out of 63, link here. I was 1st out of 3 in my M 65-69 age group, link here.

Sunday, 1/22/2023 to Saturday, 1/28/2023 --- IN PROGRESS

I walked twice this week, 2.9 miles.

I ran 6 times this week, 26.11 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 62,379 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.

BTW, I am on a 942 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/22/2023

8896 steps, 42/135 resting/max HR, 9:11 hours sleep, 180.4 pounds, 15 floors climbed

Run: 5.45 miles, 49:01  8:59 pace, 72 feet elevation gain, 125/137 avg/max HR, 160/169 avg/max cadence, 32F, 80% RH, 3 mph SE wind, overcast

Shoes: Brooks Launch GTS8 blue - 51.75 miles

I got on my "Out on the pier and around" route. I don't normally go out onto the pier but today I thought "Why not?" I set up a really easy pace and just ran. I saw a lady runner three different times during the run since we were running in the same area. I do like a blonde ponytail, lol! My splits were 9:14, 8:54, 9:06, 8:57, 8:54 and 8:42 over the last 0.45 mile.

Christine and I watched the Bengals - Bills AFC Divisional Round game held in Buffalo. It wasn't much of a game ... the Bills lost 27-10, Yahoo link here and ESPN link here. 

Oh well ... better luck next year!

Monday, 1/23/2023

5303 steps, 42/92 resting/max HR, 7:32 hours sleep, 179.7 pounds, 14 floors climbed

Walk: 1.65 miles, 22:29, 13:34 pace, 21 feet elevation gain, 84/97 avg/max HR, 121/138 avg/max cadence, 32F, 100% RH, 10 mph N wind, wind chill 24F, overcast with light snow

Shoes: Brooks Launch GTS8 blue - 53.4 miles

I thought I needed a bit of rest so I took a brisk walk instead on my usual "Out to Ling Rd" route. The wind from the north was a bit chilly and prodded me to pick up my pace. My splits were 14:02 and 13:05 over the last 0.65 mile.

Tuesday, 1/24/2023

6404 steps, 41/127 resting/max HR, 7:19 hours sleep, 179.0 pounds, 4 floors climbed

Run: 3.15 miles, 27:00 estimated, 8:35 pace estimated, 37 feet elevation gain, 120/132 avg/max HR, 157/165 avg/max cadence, 32F, 80% RH 17 mph W wind, wind chill 22F, light snow for a bit

Shoes: Brooks Launch GTS8 blue - 56.55 miles

I got out for a 5K run on my "Out to Stutson St Overlook" route. I looked at my Garmin Venu when I started and it was 12%. I thought that it would last for a 5K but it died as I almost got back to the LOSP Trail. Oh well! I thought I sped up on mile 3 so I am going to give myself a negative split. My splits for the 1.87 miles recorded was 9:15 and 8:46 over the last 0.87 mile.

Wednesday, 1/25/2023

12482 steps, 44/138 resting/max HR, 8:25 hours sleep, 179.1 pounds, 25 floors climbed

Run: 4.55 miles, 40:06, 8:48 pace, 67 feet elevation gain, 126/149 avg/max HR, 162/173 avg/max cadence, 28F, 80% RH, 3 mph SSE wind, cloudy

Shoes: Brooks Launch GTS8 blue - 61.10 miles

I got out for a run on my usual "Out by the pier and around" route. I set up a steady pace and got it done. There was a bit of crunchy ice on the boardwalk in the Ontario Beach Park and a very little bit of black ice on the sidewalks that I ran on. My splits were 9:02, 8:56, 8:49, 8:43 and 8:16 over the last 0.55 mile. A negative split, baby!

Thursday, 1/26/2023

4867 steps, 42/99 resting/max HR, 9:22 hours sleep, 179.1 hours sleep, 8 floors climbed

Walk: 1.25 miles, 19:52, 15:55 pace, 29 feet elevation gain, 82/101 avg/max HR, 111/123 avg/max cadence, 36F, 75% RH, 24 mph WSW wind, wind chill 24F, cloudy

Shoes: Brook Salomon SpeedCross 4 trail shoes - 230.69 miles

There was about an inch of new wet snow yesterday evening and overnight so the snowplows in our complex were out this morning. I opted for a walk on sidewalk and the LOSP Trail so I could avoid them. I wore my Salomon SpeedCross 4 trail shoes so I had no problem with traction. The wind was a bit chilly but I couldn't walk very fast due to the slushy snow. My splits were 16:04 and 15:15 over the last 0.25 mile.

Friday, 1/27/2023

8789 steps, 42/132 resting/max HR, 7:33 hours sleep, 178.2 pounds, 16 floors climbed

Run: 3.15 miles, 30:09, 9:33 pace, 50 feet elevation gain, 123/136 avg/max HR, 156/170 avg/max cadence, 28F, 93% RH, 8 mph SW wind, wind chill 21F, cloudy with light snow

Shoes: Brook Salomon SpeedCross 4 trail shoes - 233.84 miles

Yes, it was cold, snowing and I knew that there was probably ice under the snow and I should have walked. But ... I put on my Salomon SpeedCross 4 trail shoes and got out for a careful run on my "Out to Stutson St Overlook" route. I did hear ice cracking under my feet and sometimes I slipped a wee bit when I ran on my LOSP Trail so I slowed my pace on those sections. I ran near the edge and was ready to bail out onto the snow. I stayed upright. My splits were 10:02, 9:30, 9:10 and 9:25 over the last 0.15 mile.

Saturday 1/28/2023

15638 steps, 41/137 resting/max HR, 8:30 hours sleep, 178.6 pounds, 29 floors climbed

Run: 6.56 miles, 57:23, 8:45 pace, 105 feet elevation gain, 127/140 avg/max HR, 161/172 avg/max cadence, 36F, 64% RH, 12 mph W wind, wind chill 28F, cloudy

Shoes: Brooks Launch GTS8 blue - 67.66 miles

I had a lack of motivation and could have gotten out earlier but I found my mojo, got up, got dressed and got out there. There was still ice on the LOSP Trail, sidewalks and a tiny bit of the road so I kept to the road. I made up a new route, "Out near the pier and to the end of the end of Beach Ave" to get in a bit of 10K. I set up a steady and methodical pace and stuck to it. My splits were 8:57, 8:49, 8:46, 8:35, 8:48, 8:39 and 8:40 over the last 0.56 mile.

Run: 3.15 miles, 29.07, 9:14 pace, 47 feet elevation gain, 124/136 avg/max HR, 155/167 avg/max cadence, 36F, 64% RH, 16 mph W wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 70.81 miles

I made a Redbox reservation at the 7-11 on Lake Ave so I ran to get them of couse for my second run of the day. The ice on the LOSP Trail and sidewalks had melted a bit but I still needed to be careful. My splits were 9:41, 9:12, 8:58 and 8:19 over the last 0.15 mile.

A bit more about the Buffalo Bills and how they are snakebit the past 3 years (knocked out twice by KC in 2021, 2022 and by the Bengals in 2023). Also a line that holds true from Marv Levy.

Sunday, 1/15/2023 to Saturday, 1/21/2023 - Freezeroo #4

I walked 2 times this week, 4.03 miles.

I ran 5 times this week, 17.77 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 59.987 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.

BTW, I am on a 935 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/15/2023

8214 steps, 41/137 resting/max HR, 8:19 hours sleep, 178.8 pounds, 23 floors climbed

Run: 4.45 miles, 38:16, 8:36 pace, 51 feet elevation gain, 129/141 avg/max HR, 160/173 avg/max cadence, 23F 79% RH, 7 mph NNW wind, wind chill 16F, cloudy

Shoes: Brooks Launch GTS8 blue - 27.45 miles

I got on my new "Out near the pier and around" route. Why is it "near"? Well, it's near because I stayed on the road and didn't venture onto the icy sidewalk. I also headed down Greenleaf Rd to Latta Rd to avoid the LOSP Trail. There was still ice and I wanted to keep on my feet. My splits were 8:43, 8:37, 8:39, 8:35 and 8:11 over the last 0.45 mile.

My darling wife, Christine, and I watched the Wild Card between the Dolphins and the Bills. It was a home game but we had a good seat on the couch. The Bills raced to a 17-0 lead and it looked rosy. The Fins scored 17 in 7:01 and the Bills led 20-17 at HT. The Fins scored next and led 24-20. The Bills scored 2 TDs to lead 34-24. The Fins scored a TD with 10:53 to close 34-31. The Bills held on to win ... a squeaker! The Fins certainly didn't play like a 13.5 point underdog, link here. 

Monday, 1/16/2023

8977 steps, 42/96 resting/max HR, 8:04 hours sleep, 179.3 pounds, 20 floors climbed

Walk: 2.53 miles, 34:17, 13:32 pace, 36 feet elevation gain, 84/101 avg/max HR, 123/134 avg/max cadence, 31F, 72% RH, calm, partly sunny

Shoes: Brooks Launch GTS8 blue - 29.98 miles

I got out for a walk on the Lakeshore Trail on the way back from helping my oldest son, Michael, kind of" empty out his storage unit in Newark. Why, "kind of"? Well ... that is a story best left for another day. It was a naked walk with just my Garmin Venu and without my headphones. My splits were 13:23, 13:33 and 13:49 over the last 0.53 mile.

Tuesday, 1/17/2023

11033 steps, 45/137 resting/max HR, 7:07 hours sleep, 178.9 pounds, 15 floors climbed

Run: 4.05 miles, 39:33, 4.05 miles, 84 feet elevation gain, 128/140 avg/max HR, 158/170 avg/max cadence, 43F, 87% RH, calm, mostly cloudy

Shoes: Brooks Launch GTS8 blue - 34.03 miles

I didn't get out in the morning because my Garmin Venu was at 7% and by the time I got it charged I didn't have time. So ... I made sure that I got out after work. It was still light out and warmer when I got out. I kept to Greenleaf Rd and Beach Ave which had wide shoulders for an out and back "Out to the end of Beach Ave" route. It was above 40F ... I could have worn shorts! My splits were 8:53, 8:50, 8:38 and 8:46.

Wednesday, 1/18/2023

7699 steps, 42/129 resting/max HR, 9:51 hours sleep, 177.8 pounds, 14 floors climbed

Run: 3.15 miles, 28:13, 8:57 pace, 33 feet elevation gain, 120/131 avg/max HR, 159/171 avg/max cadence, 37F, 93% RH, 13 mph W wind, wind chill 30F, light mist

Shoes: Brooks Launch GTS8 blue - 37.18 miles

I got out a bit late for a run on my shorter "Out to Stutson St Overlook" route. It was dark, a bit misty, my left hamstring was a bit dodgy and a walk was probably a better idea but ... I struck up a really easy pace and got it done with negative splits. My splits were 9:22, 9:00, 8:36 and 8:14 over the last 0.15 mile. Boom ... done!

Thursday, 1/19/2023

6202 steps, 44/96 resting/max HR, 7:32 hours sleep, 180.1 pounds, 10 floors climbed

Walk: 1.5 miles, 20:26, 13:38 pace, 20 feet elevation gain, 87/102 avg/max HR, 121/134 avg/max cadence, 36F, 87% RH, 7 mph E wind, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 38.68 miles

I had a lack of motivation but I did get out for a brisk walk on my "Out to Ling Rd" route. My splits were 13:38 and 13:38 over the last 0.5 mile.

Friday, 1/20/2023

6467 steps, 42/90 resting/max HR, 7:59 hours sleep, 180.8 pounds, 12 floors climbed

Walk: 1.5 miles, 20:20, 13:34 pace, 16 feet elevation gain, 85/99 avg/max HR, 123/134 avg/max cadence, 36F, 93% RH, 17 mph W wind, wind chill 26F, overcast with light mist.

Shoes: Brooks Launch GTS8 blue - 40.18 miles

Another brisk walk was on tap this morning on my "Out to Ling Rd" route as usual the day before a race. My splits were 13:36 and 13:28 over the last 0.5 mile.

Saturday, 1/21/2023

11395 steps, 44/145 resting/max HR, 9:09 hours sleep, 181.4 pounds, 29 floors climbed

Today's race was Freezeroo #4. It's a slightly less than 5 mile race held at the Victor Municipal Park just past Victor. It was a 36 minute drive but I left early enough to get to the race venue at 9:20 AM. I saw that the park road had a dusting of snow on it. The weather conditions were 30F, 85% RH, 7 mph WNW wind, wind chill 24F and overcast. I got my bib and got ready.

Run: 1.25 miles, 11:38, 9:18 pace, 46 feet elevation gain, 118/128 avg/max HR, 157/165 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 41.43 miles

I heard everyone talking about the icy conditions so I got out for a warm up run to check it out for myself. I set out at a nice and easy pace. Yes, it was a bit slippery if you tried to push off but it was manageable. The ice lasted about 1/4 mile before the road was pretty clear. My splits were 9:16 and 9:26 over the last 0.25 mile. I had about 10 minutes to rest before the race.

Run: 4.87 miles, 40:08, 8:15 pace, 177 feet elevation gain, 138/147 avg/max HR, 150/173 avg/max cadence, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast

Shoes: Brooks Launch GTS8 blue - 46.3 miles

And ... we were off! I started out nice and easy (or so I thought) on the ice around the start. I sped up a bit once the ice ended and a bit more once I hit the road. I forgot about the rolling hills in the first mile. I was a bit tired but I knew the course and just kept running. I passed a few runners in mile 2 and 3. I hit to slow a bit once I got back in the park due to the ice around the finish. And ... the time was almost 40:00 but I couldn't get there. And ... done in 40:06 according to the results. The food was excellent after the race. I had 2 pieces of pizza, 2 cookies and 1/4 of a bagel. 

I did OK. I was 56th out of 147 and 1st out of 8 in my M 65-69 age group, hourglassworks.com overall results here and age group results here. My splits were 8:32, 8:33, 8:10, 7:59 and 7:58 over the last 0.87 mile. Almost a negative split!

Sunday, 1/8/2023 to Saturday, 1/14/2023

I walked 3 times this week, .65 miles.

I ran 5 times this week, 22.95 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 66,019 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.

BTW, I am on a 928 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/8/2023

12786 steps, 45/133 resting/max HR, 9:38 hours sleep, 179.7 pounds, 35 floors climbed

Run: 6.25 miles, 55:29, 8:52 pace, 91 feet elevation gain, 126/135 resting/max HR, 161/168 resting/max cadence, 28F, 74% RH, 6 mph W wind, wind chill 23F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 762.24 miles

I got out for a 10K run on my "Out to the Secret Sidewalk" route. I set up an easy pace and got it done. I endured the "squeak, squeak, squeak" sound that my running shoes made with every footfall. I really must change over to one of my two new Brooks Launch GTS8 running shoes. My splits were 8:55, 8:53, 9:00, 8:56, 8:42, 8:46 and 8:58 over the last 0:25 mile.

Walk: 1.65 miles, 23:14, 14:06 pace, 24 feet elevation gain, 82/99 resting/max HR, 118/136 resting/max cadence, 27F, 86% RH, calm, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 763.89 miles

I got out to take back 2 DVDs to the Redbox at the 7-11 on Lake Ave. My splits were 14:20 and 13:45 over the last 0.65 mile.

I watched the Bills play the Pats at Highmark Stadium in Buffalo. The Bills scored in 16 seconds on the a 94 yard opening kickoff return TD, were tied at 14-14 at half and behind 17-14 midway in the 3rd. Then came another kickoff return TD of 101 yards and then another TD in the 4th quarter to win 35-23, link here.

Monday 1/9/2023

7995 steps,44/129 resting/max HR, 7:19 hours sleep, 180.2 pounds, 14 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 37 feet elevation gain, 122/131 avg/max HR, 160/171 avg/max cadence, 28F, 74% RH, 8 mph WNW wind, wind chill 21F, overcast

Shoes: Brooks Launch GTS8 blue - 6.3 miles

I put on my new Brooks Launch GTS8 running shoes this morning. I didn't change out the insoles yet.  I will have to make a trip to Walmart soon. I set up an easy pace. The west wind was chilly for sure! My splits were 9:08, 8:55, 8:46 and 8:31 over the last 0.15 mile for a negative split!

Tuesday, 1/10/2023

10420 steps, 45/100 resting/max HR, 7:19 hours sleep, 182.0 pounds, 12 floors climbed

Walk: 1.65 miles, 20:55,13:53 pace, 20 feet elevation gain, 84/98 avg/max HR, 123 avg cadence, 32F, 86% RH, 10 mph N wind, wind chill 24F, overcast

Shoes: Brooks Launch GTS8 blue - 7.95 miles

I got out for a brisk walk on my "Out to Ling Rd" route. My splits were 14:08 and 13:31 over the last 0.65 mile.

Wednesday, 1/11/2023

9836 steps, 43/134 avg/max HR, 7:50 hours sleep, 181.2 pounds, 15 floors climbed

Run: 4.65 miles, 40:55, 8:48 pace, 70 feet elevation gain, 23F, 125/136 avg/max HR, 160/168 avg/max cadence, 79% RH, 12 mph E wind, wind chill 13F, cloudy

Shoes: Brooks Launch GTS8 blue - 12.6 miles

It was a bit chilly and dark outside and it was warm inside. But ... I got up, dressed warmly and got out for a run on my "Out by the pier and around" route anyways. The wind went right through me for a bit but I eventually warmed up. The runner who ran in all black with no headlight on the Secret Sidewalk surprised me. I had my head down looking at my footing in my headlight. I didn't see her until she was 20 feet away. We exchanged "Hi". How can she run in the dark? I know I can't. My splits were 9:06, 8:37, 8:53, 8:47 and 8:31 over the last 0.65 mile.

Thursday, 1/12/2023

13932 steps, 41/133 resting/max HR, 8:37 hours sleep, 180.0 pounds, 19 floors climbed

Run: 4.65 miles, 40:54, 8:47 pace, 66 feet elevation gain, 126/138 avg.max HR, 162/172 avg/max cadence, 37F, 81% RH, 7 mph S wind, wind chill 33F, overcast with sprinkles

Shoes: Brooks Launch GTS8 blue - 17.25 miles

I got out on my usual "Out by the pier and around" route. It was a bit warmer but a bit windy so I wore my usual clothing. I warmed up after the usual mile. My left hamstring had a mild discomfort but didn't stop me. I will probably walk or do an indoor bicycle tomorrow morning to give it a rest. I put my headlamp on wide beam when I headed down the Secret Sidewalk and had about 50 feet of warning when I saw a runner heading towards me. We exchanged "Morning" as we passed. My splits were 9:07, 8:46, 8:47, 8:48 and 8:23 over the last 0.65 mile.

Friday, 1/13/2023

3777 steps, 42/89 resting/max HR, 7:50 hours sleep, 179.9 pounds, 8 floors climbed

Walk: 1.5 miles, 22:06, 14:44 pace, 13 feet elevation gain, 79/97 avg/max HR, 119/132 avg/max cadence, 30F, 100% RH, 14 mph N wind, wind chill 21F, overcast with snow

Shoes: Brooks Launch GTS8 blue - 18.75 miles

I took a well timed walk this morning after 2 run days. It was colder, windy and snowy when I headed out for a walk on my "Out to Ling Rd" route. I could have stopped at the Greenleaf Fitness Center and I thought about that as I headed north on the sidewalk along Greenleaf Rd with the snow and wind right into my face. It was definitely cold and the snow stung a bit. But ... it certainly felt better once I turned for home with the wind at my back. Still ... brrr! My splits were 14:56 and 14:22 over the last 0.5 mile. A couple inches of snow fell during the day and it was cold enough for it to stick and stay around.

Saturday, 1/14/2023

7273 steps, 41/134 resting/max HR, 6:43 hours sleep, 179.8 pounds, 18 floors climbed

Run: 4.25 miles, 38:30, 9:03 pace, 58 feet elevation gain, 125/136 avg/max HR, 159/171 avg/max cadence, 19F, 86% RH, 10 mph N wind, wind chill 9F cloudy

Shoes: Brooks Launch GTS8 blue - 23.0 miles

I needed to run. It was cold so I put on 95% of my cold weather gear (I didn't put on my ski mittens). I ran with my Salomon Launch GTS8 shoes and regretted it when I hit the LOSP Trail. It was about 90% ice or light snow over ice. I almost slipped numerous times but stayed upright. I changed my route from using any sidewalk to using all road. Even the roads had a few icy spots. I also modified my pace and ran carefully. My splits were 9:37, 8:49, 9:12, 8:45 and 8:22 over the last 0.25 mile.

Sunday, 1/1/2023 to Saturday, 1/7/2023 - Freezeroo #2 & Freezeroo #3

I walked 2 this week, 3.0 miles.

I ran 7 times this week, 28.06 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 70,740 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.

BTW, I am on a 921 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/1/2023

14651 steps, 42/140 resting/max HR, 7:36 hours sleep, 181.1 pounds, 54 floors climbed

Today's race was Freezeroo #2. It was my 13th. I know the course well. It seems that the rolling hills of Mendon and the miles get longer every year. I knew the drill ... get to Stewart Lodge around 9:10 AM, get my bib, get in a practice run and get racing at 10 AM. So ... I did. I did get in my warm up run a bit late so I had only 3 minutes before the race. The KROC weather was 39F, 86% RH, 9 mph W wind, wind chill 33F, cloudy.

Run: 0.85 mile, 7:57, 9:18 pace, 35 feet elevation gain, 114/124 avg/max HR, 157/185 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 725.77 miles

Run: 7.58 miles, 1:05:31, 8:39 pace, 312 feet elevation gain, 132/145 avg/max HR, 161/174 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 733.35 miles

And ... we were off! I settled into what I thought was a sensible race pace. I held it for about 3 miles. Then .... I got overheated or tired or something ... and lapsed into a run/walk for most of the rest of the race. I guess the rolling hills of Mendon just got to me. Maybe I can't race rolling hills if I don't run hills. I know I don't run hills on my runs around Greece.

I looked a bit tired here at the corner of Pond Rd and Douglas Rd (around mile 4)

I did OK, I guess. My official time was 1:05:33. I was 79th out of 222, 1st out of 7 in my M 65-69 age group, link here. My splits were 8:04, 8:29, 8:27, 8:58, 9:03, 8:50, 9:02, 7:58 over the last 0.58 mile.

Monday, 1/2/2023

8785 steps, 47/140 resting/max HR, 179.7 pounds, 32 floors climbed

Run: 4.55 miles, 39:44, 8:44 pace, 64 feet elevation gain, 132/142 avg/max HR, 160/167 avg/max cadence, 41F, 87% RH 3 mph NW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 737.90 miles

I got out for a run on my "Out by the pier and around" route. It was 41F so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up an easy pace. My right thigh hurt for a bit ... then both thighs hurt until mile 3. I thought about going for a 10K but I wanted the ache to stop. So I headed for home. It's all good. A nice run ... no matter the aches. My splits were 8:58, 8:40, 8:46, 8:40 and 8:26 over the last 0.55 mile.

I watched the Bills - Bengals game ... and it was eventually canceled. The score was 3-7 when Damar Hamlin (wiki here) fell from cardiac arrest on the field after a tackle. The game was halted while medical staff worked on him and the announcers tried to fill time and ABC showed commercials. The Bills flew back to Buffalo and the NFL considered the game to be canceled and would not be made up. 

UPDATE: The Bills, the Bills Mafia, the NFL and the USA pulled for Damar. He stayed in Cincinnati and he made steady progress, came out of a coma, had his breathing tube removed and was speaking within several days and sent home to a Buffalo hospital. He posted from there during the Bills game the next Sunday against the Dolphins and went home the next day.

Tuesday, 1/3/2023

8127 steps, 44/110 resting/max HR, 7:00 hours sleep, 181.5 pounds, 12 floors climbed

Walk: 1.5 miles, 20:04, 13:18 pace, 12 feet elevation gain, 88/103 avg/max HR, 122 avg cadence, 37F, 93% RH, 7 mph E wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 739.41 miles

I got out for a well needed walk on my usual "Out to Ling Rd" route. I thought about the Buffalo Bill, Damar Hamlin, who is in a Cincinnati hospital fighting for his life.

Wednesday, 1/4/2023

9511 steps, 43/137 resting/max HR, 180.0 pounds, 17 floors climbed

Run: 4.45 miles, 39:13, 8:49 pace, 68 feet elevation gain, 125/140 avg/max HR, 162/170 avg/max cadence, 37F, 100% RH, calm, overcast with light fog

Shoes: Brooks Adrenaline GTS20 grey - 743.86 miles

I was very tired last night and went to bed early. I got at 7.5 hours of sleep. I still felt a bit sluggish when I started out for a run on my usual "Out by the pier and around" route. I could have cut it short to a 5K but I was stubborn and ran onward. It was calm and a bit foggy. My splits were 9:06, 8:50, 8:49, 8:46 and 8:10 over the last 0.45 mile.

Thursday 1/5/2023

10539 steps, 42/137 resting/max HR, 7:04 hours sleep, 178.8 pounds, 17 floors climbed

Run: 4.55 miles, 40:27, 8:54 pace, 63 feet elevation gain, 125/139 resting/max HR, 161/170 avg/max cadence, 37F, 75% RH, 15 mph WSW wind, wind chill 29F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 748.41 miles

I got out for a run on my usual "Out by the pier and around" route. A chilly wind definitely made think ill of my choice but I eventually warmed up. My splits were 9:05, 8:45, 8:53, 9:03 and 8:32 over the last 0.55 mile. 

Friday, 1/6/2023

8059 steps, 41/95 resting/max HR, 7:06 hours sleep, 180.5 pounds, 9 floors climbed

Walk: 1.5 miles. 20:50, 13:53 pace, 3 feet elevation gain, 82/92 avg/max HR, 122/134 avg/max cadence, 36F, 93% RH, 6 mph WSW wind, wind chill 31F, light mist

Shoes: Brooks Adrenaline GTS20 grey - 749.91 miles

I got out for my usual walk the day before a race on my "Out to Ling Rd" route. My splits were 13:44 and 14:12 over the last 0.5 mile.

Saturday, 1/7/2023

11068 steps, 42/147 resting/max HR, 8:24 hours sleep, 182.2 pounds, 14 floors climbed

Today's race was Freezeroo #3. It's a 5 mile race out in Spencerport. I knew that course well like all the recent Freezeroo courses. I got up at 6:30 AM, puttered around a bit. It was a bit above freezing so I dressed in my usual Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves.

I got to the race venue around 9:10 AM just north of Spencerport on route 259. I got my race bib, geared up and got out for a 1 mile warm up run

Run: 1 mile, 9:34, 9:33 pace, 26 feet elevation gain, 112/122 avg/max HR, 152/161 avg/max cadence, 34F, 100% RH, 8 mph W wind, wind chill 28F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 750.91 miles

I got done with my warm up run about 4 minutes before the race start. It was just enough time to retie my shoe laces and to exchange tripping over our shoe stories with Bill Crow (we had both done it twice in the start of a race during our race careers). I met up with the usual runners: Joe, Tina, Prem, Andy and his wife Laura.

Run: 5.08 miles, 41:28, 8:10 pace, 76 feet elevation gain, 138/149 avg/max HR, 164/173 avg/max cadence, 34F, 100% RH, 6 mph WNW wind, wind chill 29F, overcast with a bit of ice pellets

Shoes: Brooks Adrenaline GTS20 grey - 755.99 miles

And ... we were off! I rabbited a bit in the first mile at 8:02. I slowed a very little and kept running. It just seemed so great to run! I've been running for over 18 years ... it's still feels good! I came up on a woman runner that I had been following at the end ... I could have passed her at the line but I let her go. I was happy with my effort. I stayed for a while and ate some grapes, a bagel and 4 cookie along with the coffee that I had brought in a travel mug.

I did OK. My official time was 41:27. I was 54th out of 136, 1st out of 7 in my M 65-69 age group, overall results here and age group results here. My splits were 8:03, 8:14, 8:12, 8:18, 8:06 and 7:07 over the last 0.08 mile.

There was another race going on at the same time. It was the Winter Warrior 1/2 and 1/4 Marathon and Relay down at MCC in Henrietta where it all began in 2016. There were 156 finishers in the 1/2, link here and 203 finishers in the 1/4 Marathon, link here. I have interesting memories of this race. The first at MCC with lots of pissed drivers trying to exit while we circled MCC and the next 3 years at RTP. I remember 2018 when it was 3F, wind chill -13F and I locked my keys in my car and my darling wife, Christine, had to drive down to rescue me. Ahh ... good times and good stories!