Sunday, 2/26/2023 to Saturday, 3/4/3023

I walked twice this week, 3.01 miles.

I ran 6 times this week, 26.02 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 67,544 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 977 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/26/2023

9889 steps, 43/137 resting/max HR, 176.2 pounds, 42 floors climbed

Run: 4.65 miles, 41:24, 8:54 pace, 71 feet elevation gain, 18/139 avg/max HR, 159/170 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 173.39 miles

I got out for a nice and easy run on my "Out near the pier and around" route. There was still ice on the LOSP Trail and I didn't trust the sidewalks so I kept to the road again. My left hamstring was a bit achy but I managed to keep a good pace. My splits were 9:02, 8:53, 8:51, 9:00 and 8:38 over the last 0.65 mile.

Monday, 2/27/2023

11583 steps, 42/133 resting/max HR, 7:12 hours sleep, 176.2 pounds, 19 floors climbed

Run: 4.06 miles, 36:37, 9:02 pace, 86 feet elevation gain, 122/137 avg/max HR, 158/170 avg/max cadence, 27F, 68% RH, 7 mph ENE wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 177.45 miles

I didn't really want to get out in the cold but I found my motivation and did it. I got out a bit late so I only did my "Out to the end of Beach Ave" route. It was clear so it got chilly overnight ... plus it was a bit windy ... brr! My splits were 9:30, 9:10, 8:45 and 8:44. A negative split!

Tuesday, 2/28/2023

15985 steps, 42/141 resting/max HR, 6:47 hours sleep, 175.2 pounds, 31 floors climbed

Run: 5.56 miles, 51:19, 9:14 pace, 70 feet elevation gain, 127/139 avg/max HR, 158/170 avg/max cadence, 34F, 93% RH, 9 mph SSE wind, wind chill 27F, light mist

Shoes: Salomon SpeedCross 4 trail shoes - 248.06 miles

I was up early at 5:15 AM but had a bit of wardrobe malfunction. I put on another tech long sleeves and slipped on a pair of shorts just in case I went to the treadmill. I thought that maybe the snow overnight had turned to ice so I wore my Salomon SpeedCross 4 trail shoes. So ... I set out at a really nice and easy pace. The traction  was fine so I didn't stop at the exercise center and its treadmill. My left hamstring ached and didn't let me enjoy the run. I kept on thinking that the ache would go away. Oh well. My splits were 9:39, 9:16, 9:05, 9:00, 9:15 and 9:05 over the last 0.56 mile.

Run: 2.05 miles, 18:15 miles, 8:54 pace, 49 feet elevation gain, 133/145 avg/max HR, 153/160 avg/max cadence, 36F, 75% RH, 22 mph W wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 179.50 miles

My running spreadsheet told me that I had 99.3 miles for February. I had told Christine that getting to 100 miles wasn't important a couple days ago. Well ... I only had 0.7 miles to go so I got out there again. It was a bit chilly and windy. My left hamstring was a bit cranky but it warmed up and I got it done. My splits were 9:07 and 8:41.

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

I took 6 walks in February for 8.71 miles, 1.45 miles/walk.

I took 24 runs in February for 101.35 miles, 4.22 miles/run.

I ran 2 races in February:

 1) Freezeroo #5 - 8 miles, 1:07:58, 8:30 pace, 27th out of 63, 1st out of 3 in my M 65-69 age group, 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy

 2) Freezeroo #6 - 4.4 miles, 36:00, 8:18 pace, 48th out of 120, 1st out of 8 in my M 65-69 age group, 1st out of 7 in my series M 65-69 age group, 29F, 63% RH, 18 mph SW wind, wind chill 18F, partly cloudy

I took 1 treadmill walk in February for 1.5 miles .

I took 1 snowshoe walk in February for 1.05 miles.

I took 247,563 steps in February.

Wednesday, 3/1/2023

7352 steps, 42/116 resting/max HR, 7:10 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 19 feet elevation gain, 108/125 avg/max HR, 120/128 avg/max cadence, 30F, 745 RH, 6 mph SE wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 181.0 miles

I knew that my body needed to "rest" after 6 runs in 5 days so I got out for a brisk walk. It was a bit chilly so I wore a bit more clothing since I don't warm up very much on a walk. So ... a brisk pace ensued. The sidewalk on Greenleaf Rd was still snow covered and looked to be icy so I walked on the road. My splits were 13:30 and 13:43 over the last 0.5 mile.

Thursday, 3/2/2023

7863 steps, 41/139 resting/max HR, 7:59 hours sleep, 175.3 pounds, 22 floors climbed

Run: 4.65 miles, 41:35, 8:56 pace, 57 feet elevation gain, avg/max 128/142 avg/max HR, 158/170 avg/max cadence, 34F, 86% RH, 13 mph NW wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 185.65 miles

I could think of a thousand reasons not to run but I didn't use any of them. I got up, got dressed and got out there. I set up a nice and easy pace. Where to go? I decided to turn right down Greenleaf Rd and thought of turning left for my "Out to the end of Beach Ave" route (4 miles) but decided to turn right and do my "Out near the pier and around" route backwards for 4.65 miles. My left hamstring felt sort of OK and I was OK with that. My splits were 9:11, 8:50, 9:02, 9:03 and 8:56 over the last 0.65 mile.

Friday, 3/3/2023

11913 steps, 41/133 resting/max HR, 7:34 hours sleep, 175.1 pounds, 19 floors climbed

Run: 5.05 miles, 46:15, 9:09 pace, 77 feet elevation gain, 125/137 avg/max HR, 157/168 avg/max cadence, 27F, 93% RH, 8 mph E wind, wind chill 19F cloudy

Shoes: Brooks Launch GTS8 blue - 190.7 miles

A pre sunrise picture from the Secret Sidewalk

I got out on my run about 10 minutes late. I struck up a nice and easy pace with my left hamstring giving a mild ache. I saw that there wasn't too much ice on the sidewalks so I went on my "Out by the pier and around" route which included on the Ontario Beach Park boardwalk and the Secret Sidewalk. There were a few spots of ice but I was careful when I ran across them so I had no issues. It got quite light with the pending dawn so I really didn't need my headlamp after about 20 minutes. My splits were 9:27, 9:13, 9:11, 9:05 and 8:51, a negative split.

It snowed pretty hard for a couple hours in the early evening. There was a sharp burst of light and thunder about 3 seconds later twice .... thundersnow!!! I have read and seen telecasts about it but not heard in person ... wow!!!

Saturday, 3/4/2023

2959 steps, 42/105 resting/max HR, 8:12 hours sleep, 175.5 pounds, 5 floors climbed

Walk: 1.51 miles, 19:54 miles, 13:14 pace, 13 feet elevation gain, 92/114 avg/max HR, 121 avgg cadence, 34F, 93% RH, 7 mph ENE wind, wind chill 28F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 249.57 miles

There was a couple of inches of wet snow on the ground plus it had rained overnight. I thought it would be best to do a walk instead of a walk on my "Out to Ling Rd" route. The sidewalk along Greenleaf Rd was waterlogged so I stuck to the road on the out and back. I think my left hamstring thanked me for not running but I still did a very brisk walk. My splits were 13:39 and 12:23 over the last 0.51 mile.

Sunday, 2/19/2023 to Saturday, 2/25/2023

I walked twice this week, 2.7 miles.

I snowshoed once this week, 1.05 miles.

I ran 5 times this week, 24.47 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 68,169 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 970 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/19/2023

11296 steps, 42/135 resting/max HR, 8:17 hours sleep, 176.1 pounds, 28 floors climbed

Run: 6.76 miles, 1:01:36, 9:07 pace, 110 feet elevation gain, 127/137 avg/max HR, 156/163 avg/max cadence, 36F, 55% RH 7 mph S wind, wind chill 31F cloudy

Shoes: Brooks Launch GTS8 blue - 157.14 miles

I got out a long run today on my "Out to Dewey Ave and around" route. It was a bit above freezing and not really shorts weather but ... I wore shorts and my Brooks 1/4 zip long sleeve pullover anyways. I set up a nice and easy pace but an ache in my left hamstring nagged me for 90% of the run. It only eased off to a mild ache for about a mile in the middle of the run. The ache really made the run not so much fun. Oh well. My splits were 9:32, 9:07, 9:02, 8:57, 8:57, 9:06 and 9:07 over the last 0.76 mile.

Monday, 2/20/2023

7407 steps, 45/102 resting/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:08 pace, 11 feet elevation gain, 81/95 avg/max HR, 114/121 avg/max cadence, 36F, 69% RH, 3 mph SSW wind, cloudy

Shoes: Brooks Launch GTS8 blue - 158.64 miles

My body needed a rest so I took an easy walk. My splits were 15:14 and 14:57 over the last 0.5 mile.

Tuesday, 2/21/2023

13219 steps, 43/139 resting/max HR, 7:25 hours sleep, 175.6 pounds, 18 floors climbed

Run: 5.55 miles, 50:44, 9:08 pace, 128/145 avg/max HR, 157/168 avg/max cadence, 27F ,80% RH, 5 mph ESE wind, clear

Shoes: Brooks Launch GTS8 blue - 164.19 miles

Alexa woke me up at 5:15 AM but I still didn't get out until a bit after 6 AM. I wanted to go long and the ache in my left hamstring tried to talk me into that. But ... the ache didn't get worse so I tried to enjoy the run as much as I could. I did extend it to more than 5 miles when I headed out to Mann Rd. The colors of the pending sunrise in the east was pretty. I wore my Noxgear Tracer360 vest with its Tracer lamp and my headlamp. I turned off the Tracer lamp and headlamp when I made the turn at Mann Rd. Spring is coming! My splits were 9:23, 9:23, 9:13, 9:02, 8:53 and 8:43 over the last 0.55 mile. I think that is a negative split?

Wednesday, 2/2/2023

10366 steps, 41/138 resting/max HR, 6:45 hours sleeep, 174.5 pounds, 16 floors climbed

Run: 4.55 miles, 41:04, 9:01 pace, 62 feet elevation gain, 127/139 avg/max HR, 156/168 avg/max cadence, 30F, 64% RH 10 mph NNE wind, wind chill 22F cloudy

Shoes: Brooks Launch GTS8 blue - 168.74 miles

I got out for my run just a bit after 6 AM. I had my mind made up to do a 5K on my "Out to Stutson St Overlook" route but I felt OK and turned left at the end of Latta Rd to do my "Out by the pier and around" route. My left hamstring had an ache that seemed worse when I did a heel strike so I concentrated on running more on my toes with proper form. It seemed to help. My splits were 9:41, 9:00, 8:53, 8:49 and 8:28 over the last 0.55 mile.

Thursday, 2/23/2023

3918 steps, 42/96 resting/max HR, 6:34 hours sleep, 177.0 pounds, 4 floors climbed

Walk: 1.2 miles, 21:18 estimated, 17:37 estimated pace, 80/90 resting/max HR, 108/125 avg/max cadence, 28F, 100% RH, 16 mph NE wind, wind chill 17F, overcast

Shoes: Salomon Crossmax trail shoes with screws - 799.06 miles

A couple of inches of wet snow, sleet and freezing rain fell overnight. I woke up at 5:11 AM before my Alexa alarm went off at 5:30 AM. I got up, got dressed and got out for a walk on a safe "Another mile" route. I wore my old Salomon Crossmax trail shoes with screws so I had no traction issues. I crunched through the ice on every step .... sometimes more and sometimes less depending on how thick the ice was under my foot. I forgot to turn on my Garmin until I made my turn at the Spanish Gardens entrance. I guess I was more interested in my footing.

I got out in the afternoon to pound (yes ... pound) and scrape the snow and ice off our cars. I found that there was about 1/4 to 1/3 inch of ice on top of about 2 inches of wet snow and sleet. I found that pounding with the ice scraper handle to crack the ice and then brushing off the chunks of ice worked well. Then I still had to scrape the ice off the windshields and windows. A good upper arm workout.

Friday, 2/24/2023

12501 steps, 41/135 resting/max HR, 7:24 hours sleep, 177.0 pounds, 20 floors climbed

Run: 4.45 miles, 42:12 estimated, 9:29 estimated pace, 53 feet elevation gain, 127/137 avg/max HR, 158/168 avg/max cadence, 25F, 86% RH, 14 mph NNW wind, wind chill 14F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 238.29 miles

I got out for a really nice and easy run on my "Out near the pier and around" route. Why estimated time and pace? Well ... I forgot to turn on my Garmin until I had gone a mile. I wore my Salomon SpeedCross 4 trail shoes and I was glad that I did. The parking lot and sidewalk at the Ontario Beach Park was a sheet of ice so I slowed and gingerly ran through it. The roads were plowed pretty well. My splits are from the 3.45 miles route that was recorded: 9:31, 9:37, 9:26 and 9:12 over the last 0.45 mile.

I had to go to another L3Harris building and decided to take a picture of the ice. All the tress were covered in 1/4 to 1/3 inch of ice.

Saturday, 2/25/2023

9462 steps, 41/129 resting/max HR, 8:52 hours sleep, 176.5 pounds, 17 floors climbed

I got up (without Alexa) at 5:38 AM and got out a bit after 8 AM. It was cold and I had on the vast majority of my cold weather gear. My darling wife, Christine, yelled downstairs that I should do a snowshoe since this winter has been so warm. I already had on enough clothing so I got my showshoes and got out there.

Walk: 1.05 miles, 25:11, 24:01 pace, 43 feet elevation gain, 88/105 avg/max HR, 81 avg cadence, 18F, 57% RH, calm, with a bit of snow

Shoes: Salomon SpeedCross 4 trail shoes - 239.34 miles

There was about 1/4 to 1/3 inch of ice  covered by 1/2 inch of snow. It was quite pretty.

My Dion snowshoes

Well ... the snowshoe conditions were marginal at best. There was a few inches of snow on top of ice. So ... it was a very loud crunch with every step. I decided to cut the snowshoe walk short and cut across the golf course back home. I found that it are a lot more hills in the middle that I had get through and around if they were too steep. I also found that you could slip on the ice ... even in snowshoes!

Run: 3.16 miles, 29:15, 9:16 pace, 48 feet elevation gain, 122/131 avg/max HR, 156/166 avg/max cadence, 21F, 58% RH, calm with a few flakes of snow

Shoes: Salomon SpeedCross 4 trail shoes - 242.50 miles

I took off my snowshoes and put on my ski mittens since my fingertips were cold from wearing my heavy running gloves. I headed back out at a nice and easy pace. My left hamstring ached a bit. I decided to keep on the road so I ran my "Out to Clematis St" which is on Greenleaf Rd and Beach Ave. It's just an out and back. Boom ... done! My splits were 9:37, 9:05, 9:08 and 8:57 over the last 0.16 mile.

Sunday, 2/12/2023 to Saturday, 2/18/2023 - Freezeroo #6

I walked twice this week, 3.01 miles.

I ran 5 times this week, 17.65 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 49,249 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 963 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/12/2023

7726 steps, 43/139 resting/max HR, 9:05 hours sleep, 174.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:05, 9:00 pace, 68 feet elevation gain, 126/141 avg/max HR, 153/167 avg/max cadence, 39F, 52% RH, 7 mph WSW wind, wind chill 35F, sunny

Shoes: Brooks Launch GTS8 blue - 132.68 miles

I got out a bit late for my run. It was above 40F (or close enough) so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and heavy running gloves. I went out on my rarely used "Out to Dewey Ave and around" route backwards. I stuck up an easy pace and held it. My splits were 9:19, 9:06, 8:55, 8:58 and 8:25 over the last 0.45 mile.

Monday, 2/13/2023

5950 steps, 44/96 resting/max HR, 6:35 hours sleep, 176.6 pounds, 11 floors climbed

Walk: 1.5 miles, 22:02, 14:41 pace, 10 feet elevation gain, 77/90 avg/max HR, 119/128 avg/max cadence, 25F, 86% RH, 5 mph SW wind, wind chill 25F, clear

Shoes: Brooks Launch GTS8 blue - 134.18 miles

I was up late winding down from watching the Super Bowl last night so I slept in until 6 AM. I needed a walk after 6 run days in a row. It was chilly so it was back to my Brooks tights, Craft baselayer and the usual running gear. I didn't really walk fast but I didn't dawdle either. My splits were 15:05 and 13:55 over the last 0.5 mile. 

Tuesday, 2/14/2023

3491 steps, 41/91 resting/max HR, 8:08 hours sleep, 177.7 pounds, 10 floors climbed

Walk: 1.51 miles, 20:57, 13:53 pace, 49 feet elevation gain, 83/93 avg/max HR, 122/132 avg/max cadence, 28F, 93% RH, 3 mph SW wind, clear

Shoes: Brooks Launch GTS8 blue - 135.69 miles

I woke up with a left Achilles ache that made me hobble down the stairs. I wanted to run but I felt that a walk would be a better option. I dressed a bit warmer since I was walking. However, the ache went away as soon as I started walking. So I set up a brisk walk pace. My splits were 13:57 and 13:44 over the last 0.51 mile.

Wednesday, 2/15/2023

6299 steps, 43/130 resting/max HR, 8:01 hours sleep, 177.5 pounds, 14 floors climbed

Run: 3.15 miles, 29:51, 9:28 pace, 122/134 avg/max HR, 154/165 avg/max cadence, 52F, 37% RH, 17 mph S wind, cloudy

Shoes: Brooks Launch GTS8 blue - 138.84 miles

I dragged my achy left Achilles tendon out for a slow run on my rarely used "Out to Clematis St" route. It was warm (so very strange for mid February) so I wore shorts, a long sleeve tech and light running gloves. My splits were 9:51, 9:31, 9:11 and 8:31 over the last 0.15 mile. A negative split is easier when you start off slow.

Thursday, 2/16/2023

11800 steps, 41/135 resting/max HR, 7:55 hours sleep, 176.5 pounds, 21 floors climbed

Run: 4.65 miles, 42:00, 9:02 pace, 64 feet elevation gain, 125/137 avg/max HR, 158/168 avg/max cadence, 43F, 70% RH, 8 mph W wind wind chill 39F, cloudy

Shoes: Brooks Launch GTS8 blue - 143.49 miles

I stretched my left Achilles tendon before I got outside. It seemed to help a bit. I thought about my 5K route by stretched it to my "Out by the pier and aournd" route. My splits were 9:30, 8:56, 8:58, 9:05 and 8:28 over the last 0.65 mile.

Friday, 2/17/2023

3536 steps, 42/93 resting/max HR, 6;39 hours sleep, 178.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:51, 13:53 pace, 8 feet elevation gain, 84/98 avg/max HR, 121/132 avg/max cadence, 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast

Shoes: Brooks Launch GTS8 blue - 144.99 miles

It was a bit warmer but windy when I stepped outside this morning. I took a walk instead of a run since I have Freeezeroo #6 on Saturday morning. I started out slow and then picked up the pace when I warmed up. My splits were 14:05 and 13:33 over the last 0.5 mile.

Saturday, 2/18/2023

10447 steps, 40/147 resting/max HR, 8:24 hours sleep, 177.8 pounds, 26 floors climbed

Today's race was Freezeroo #6, the last race in the 6 race 2022-2023 series. The race venue was the "White House" on Lake Rd near Holt Rd in Webster. I arrived around 55 minutes before the race start so I got a parking spot near the door. It was a nice day in Webster: 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast.

Run: 1.05 miles, 9:48, 9:18 pace, 43 feet elevation gain, 118/129 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 146.04 miles

Run: 4:34 miles, 36:00, 8:18 pace, 123 feet elevation gain, 139/152 avg/max HR, 162/172 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 150.38 miles

I got out for a nice warm up run to get my legs warmed up. Then I slowly walked over to the race start. I had found out that we were going to race the course counter-clockwise instead of clockwise. I checked my running speadsheet and found that I have run this route 7 times CW (Polar Cat 2010 and 2011 and Freezeroo 2017, 2018, 2019, 2020 and 2021). So ... finally we ran it the safer way!!!

And ... we were off! It felt weird at first ... the short uphill and long slight downhill in the first 1/2 mile were now the opposite ... along with everything else in the route. I had a very mild left hamstring ache that I ignored so I ran onward. The wind was cold until I warmed up. The second loop was just like the first. I held on like I usually do ... and done! My splits were 8:25, 8:16, 8:29, 8:06 and 8:03 over the last 0.35 mile. 

A nice, chilly and a bit chilly day on Lake Ontario in Webster

I ambled back into the "White House" and ate a piece of pizza and a donute while I waited around for the series awards. I sat with Prem Kumar and his son Ravi, Andy Ciaio and his wife Laura, Heather Patterson and Liz Matthews. We gathered a lot of awards since we all are a bit fast in our respective age groups. I did OK. I was 48th out of 120, overall results here. I was 1st out of 8 in my M 65-69 age group, link here. I was 1st out of 7 in my series M 65-69 age group, link here. I received an envelope with $25 in it.

Sunday, 2/5/2023 to Saturday, 2/11/2023

I walked once this week, 1.5 miles.

I ran 6 times this week, 26.61 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 60,582 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 956 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/5/2023

8401 steps, 41/136 avg/max HR, 8:18 hours sleep, 178.2 pounds, 26 floors climbed

Run: 4.05 miles, 37:08, 9:09 pace, 89 feet elevation gain, 125/137 avg/max HR, 157/167 avg/max cadence, 36F, 51% RH, 14 mph SW wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 104.17 miles

I got out for a run on my "Out to the end of Beach Ave" route. My upper left hamstring was a bit achy so I took it really easy. My splits were 9:42, 9:12, 8:54 and 8:52 ... a negative split.

I watched the Super Bowl between the Eagles and the Chiefs. I had a bit of skin in the game so I was happy that it was the high scoring game. The Chiefs were down 10 at halftime and won 38-35, link here.

Monday, 2/6/2023

5685 steps, 42/83 resting/max HR, 7:50 hours sleep, 179.0 pounds, 8 floors climbed

Walk: 1.5 miles, 22:45, 15:10 pace, 7 feet elevation gain, 77/86 avg/max HR, 117/128 avg/max cadence, 36F, 87% RH, 87% RH, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 105.67 miles

My body needed to walk so I took an easy walk on my "Out to Ling Rd" route. My splits were 15:29 and 14:34 over the last 0.5 mile.

Today, a US Air Force F-22 shot down the Chinese "weather" ballon that had been criss-crossing the US from Idaho to the South Caroline coast.

Tuesday, 2/7/2023

11070 steps, 45/131 resting/max HR, 178.7 pounds, 23 floors climbed

Run: 4.25 miles, 38;30, 9:03 pace, 82 feet elevation gain, 122/134 avg/max HR, 159 avg cadence, 25F, 86% RH, 9 mph SE wind, wind chill 16F, clear

Shoes: Brooks Launch GTS8 blue - 109.92 miles

It was definitely colder than yesterday. There was frost on all the windshields when I stepped out a bit after 6 AM. I was a bit late but I did my "Out to the end of Beach Ave" anyway. The full moon in west sky was quite striking. All in all ... a pretty good run! My splits were 9:26, 9:11, 8:52, 8:57 and 8:08 over the last 0.25 mile.

Wednesday 2/8/2023

12657 steps, 41/130 resting/max HR, 7:07 hours sleep, 178.6 pounds, 18 floors climbed

Run: 4.55 miles, 40:55, 8:59 pace, 69 feet elevation gain,120/133 avg/max HR, 159/168 avg/max cadence, 37F, 75% RH, 13 mph W wind, wind chill 30F cloudy

Shoes: Brooks Launch GTS8 blue - 114.47 miles

My Noxgear Tracer360 and Lamp

I got for a run on my "Out by the pier and around" route. I was going to do a 5K on my "Out to Stutson St Overlook" route by turned left instead of right ... and the die was cast for a longer run. I did find out one thing ... the Tracer Lamp that I bought for my Tracer360 vest a few weeks ago dies when its battery runs out. It doesn't gracefully get dim ... it just dies ... boom. Luckily it happened after I came upon a dog walker on the Secret Sidewalk wearing all black. Street lights were enough to light my way after that. My splits were 9:09, 8:56, 9:02, 9:01 and 8:41 over the last 0.55 mile.

Thursday, 2/9/2023

7385 steps, 44/133 resting/max HR, 178.6 pounds, 18 floors climbed

Run: 4.55 miles, 40:55, 8:55 pace, 69 feet elevation gain, 120/133 avg/max HR, 159/168 avg/max cadence, 36F, 87% RH, 9 mph SE wind, wind chill 29F, light rain

Shoes: Brooks Launch GTS8 blue - 119.02 miles

Today was a day of vacation from Ricoh so I slept in until 7:49 AM. Wow ... a solid 8 hours of sleep! There was a light rain outside but the forecast was more of the same all day so I got up, got dressed and got out there. I set up a nice and easy pace on my "Out by the pier and around" route. I thought of either a shorter or longer run but went with my tried and true route of 4.55 miles. The light mist at the start seemed to be a light rain at the end. My splits were 9:09, 9:04, 8:53, 8:49 and 8:28 over the last 0.55 mile.

Friday, 2/10//2023

8147 steps, 41/135 resting/max HR, 8:29 hours sleep, 177.6 pounds, 19 floors climbed

Run: 4.65 miles, 41:52, 9:00 pace, 78 feet elevation gain, 124/147 avg/max HR, 158/170 avg/max cadence, 37F, 81% RH, 22 mph W wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 123.67 miles

Today was another day of vacation from Ricoh. I only slept in until just before 7 AM. I got for another run on my "Out by the pier and around" route. It was windy so it was a bit more difficult to run into the wind. I took it easy since it was my 4th run day in a row. My splits were 9:34, 8:44, 8:51, 9:06 and 8:26 over the last 0.65 mile.

Saturday, 2/12/2023

7237 steps, 42/135 resting/max HR, 12:36 (LOL!) hours sleep, 175.5 pounds, 14 floors climbed

Run: 4.56 miles, 40:53, 8:59 pace, 64 feet elevation gain, 125/139 avg/max HR, 156/167 avg/max cadence, 28F, 63% RH, 14 mph WNW wind, wind chill 18F, cloudy

Shoes: Brooks Launch GTS8 blue - 128.23 miles

I got a bit later than usual run on my rarely used "Out by the pier" route. I probably should have taken a walk instead but the ache in my left hamstring went away after a couple of miles. My splits were 9:29, 8:56, 9:04, 8:49 and 8:16 over the last 0.56 mile.