Sunday, 6/25/2023 to Saturday, 7/1/2023

I walked once this week, 1.65 miles.

I ran 3 times his week, 9.45 miles.

I biked 3 times this week, 42.45 miles

I took 32,469 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1096 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/25/2023

1894 steps, 41/110 resting/max HR, 7:48 hours sleep, 173.7 pounds, 3 floors climbed

Bike: 15.85 miles, 1:15:38, 12.6/22.3 avg.max mph, 71 feet elevation gain, 101/115 avg/max HR, 25/31 avg/max respiration, 58/83 avg/max cadence, 66F, 94% RH, 9 mph WSW wind, cloudy

I got up, dressed and out on my "Out to East Manitou Rd and around" route. It was a bit windy but what you going to do? Stay in? Nah! I saw a swan family by the beach on Buck Pond so I swung around for a picture. A nice ride!

Monday, 6/26/2023

8096 steps, 43/147 resting/max HR, 7:19 hours sleep, 173.4 pounds, 10 floors climbed

Run: 3.15 miles, 28:48, 9:08 miles, 56 feet elevation gain, 131/149 avg/max HR, 154/163 avg/max cadence, 68F, 94% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 13.64 miles

It was either going to be a walk or run this morning ... I chose to run. My left hamstring was achy but I ran onward. It ached ... I ran onward. I could have turned around at Ling Rd or Beach Ave ... I ran onward. I ran a slow and achy 5K on my "Out to Clematis St". I was dripping with sweat when I got done. I closed the windows, turned on the AC when  I got inside. I took a shower once I stopped dripping all over the place. Anyway ... my splits were 9:29, 9:02, 8:59 and 8:43 over the last 0.15. A negative split 5K was OK.

Tuesday, 6/27/2023

3120 steps, 41/106 resting/max HR, 9:51 hours sleep, 174.1 pounds, 2 floors climbed

Bike: 13.27 miles, 1:03:13, 12.6/19.8 avg/max mph, 99/115 avg/max mph, 24/31 avg/max respiration, 56/79 avg/max cadence, 64F, 100% RH, 3 mph SSW wind, cloudy

It was either a walk or a ride this morning. I chose a ride on my usual "Out to East Manitou Rd" route. It was as peaceful as usual. The swan family on Buck Pond was washing themselves again as I rode by.

Wednesday, 6/28/2023

4253 steps, 45/86 resting/max HR, 174.0 pounds, 7 floors climbed

Walk: 1.65 miles, 23:38, 14:19 pace, 12 feet elevation gain, 84/93 avg/max HR, 114/124 avg/max cadence, 61F, 100% RH, 9 mph WNW wind, overcast

Shoes: black Brooks Adrenaline GTSXX - 642.93 miles

It was either a walk or a run. I chose a walk on my usual "Out to Ling Rd" route. There was a air quality alert today. It was unusally overcast but I couldn't smell any smoke like a couple of weeks ago. My splits were 14:16 and 14:25 over the last 0.65 mile.

Thursday, 6/29/2023

6775 steps, 42/145 resting/max HR, 8:03 hours sleep, 174.2 pounds, 17 floors climbed

Run: 3.15 miles, 28:28, 9:02 pace, 57 feet elevation gain, 131/149 avg/max HR, 152/168 avg/max cadence, 55F, 100% RH 6 mph WSW wind, overcast and a bit smoky

Shoes: blue Brooks Glycerin GTS20 - 16.79 miles

The AQI from www.airnow.gov was a bit over 150 which put the air quality as Unhealthy. I needed to run or bike. I chose to run on my usual "Out to Clematis St" route. I could smell the smoke in the air but it didn't affect me. My left hamstring ached but it didn't get worse so I just ran slow and got the run done. I stopped at a bench at 1.53 mile to rest a minute and take a picture of the sunrise through the smoke. You could barely see the sun. My Samsung A51 camera couldn't see it (unless you zoomed in on it). My splits were 9:26, 8:53, 8:51 and 8:25 over the last 0.15 mile. Another negative split ... a lot easier to do when you start off slow as a dog.

Friday, 6/30/2023

1330 steps, 41/110 resting/max HR, 8:12 hours sleep, 175.2 pounds, 7 floors climbed

Bike: 13.33 miles, 1:04:46, 12.3/21.7 avg/max mph, 52 feet elevation gain, 96/117 avg/max HR, 25/31 

avg/max respiration, 55/103 avg/max cadence, 64F, 77% RH, 6 mph SW wind, cloudy

I had a vacation day off of Ricoh so I slept in for a hour or so. There was more traffic on Edgemere Drive than usual but no issues. It seemed a bit breezy and that I had a headwind everywhere I rode. The AQI from www.airnow.gov was 164, Unhealthy. I didn't smell any smoke.

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

I walked 18 times in June for 26.01 miles, 1.45 miles/walk.

I ran 11 times in June for 24.90 miles, 2.26 miles/run.

I ran 3 races in June:

 6/9 Charlie McMullen Mile, 8:03, 2nd/11 in my Men 8+ race

 6/13 Run Our River 5K - June, 28:03, 8:58 pace, 86th/144, 6th/13 in my M 60-69 age group

 6/24 Harborfest 10K (6.48 miles), 1:07:58, 10:30 pace, 104th/155, 6th/7 in my M 65-59 age group

I biked 12 times in June for 160.39 miles, 13.37 miles/bike.

I took 179,751 steps in June.

June ... another month in my Walk/Run/Bike streak. I still got out there but some days it was a struggle. My left hamstring did get a bit bettter but my running was still achy (and some days a LOT more achy). My stretching after EVERY walk/run/bike helped a bit. I guess getting older is not for the faint of heart.

Oh, I plugged the plug on a Best Western reservation that I had placed in Strongsville OH for Saturday night. I had made it so that my darling wife, Christine, and I could attend the 2nd annual Barn Party of her daughter, Beth, and her husband, Nick on Saturday afternoon. My darling wife, Christine, has a chronic medical condition that makes it extremely painful to travel.for long distances. Any further detail would be TMI.

Saturday, 7/1/2023

7001 steps, 44/146 resting/max HR, 10:20 hours sleep, 174.7 pounds, 11 floors climbed

Run: 3.15 miles, 29:52, 9:28 pace, 63 feet elevation gain, 132/150 avg/max HR, 149/162 avg/max cadence, 73F, 78% RH, 8mph SW wind, mostly cloudy

Shoes: blue Brooks Glycerin GTS20 - 19.79 miles

I got up, dressed and got out. I very briefly thought about my longer "Out by the pier and around" route but my left hamstring said "No" but I was stubborn and run anyway. I went out on my "Out to Clematis St" route for a 5K. It was slow, achy and sweaty but it was a run. My splits were 9:16, 9:22, 9:54 and 8:43 over the last 0.15 mile.

Sunday, 6/18/2023 to Saturday, 6/24/2023 - Harborfest 10K

I walked 4 times this week, 6.60 miles.

I ran 4 times his week, 11.69 miles.

I biked twice this week, 26.60 miles

I took 53,067 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1089 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/18/2023

1478 steps, 41/109 resting/max HR, 9:09 hours sleep, 175.0 pounds, 4 floors climbed

BIke: 15.10 miles, 1:18:17, 11.7/28.2 avg/max mph, 186 feet elevation gain, 95/121 avg/max HR, 23/32 avg/max respiration, 57/105 avg/max cadence, 55F, 88% RH, 6 mph SW wind, sunny

I went to bad last night at 8:44 PM and was asleep by 9 PM ... believe it or not! It was still light out for heaven's sake! But ... I was tired. Too many nights of 6 hours of sleep caught up to me. But ... I woke up at 5 AM, lol! I waited until it got light outside and a bit longer before I got up, got dressed and got out on my bike. I took my 2 RedBox DVDs (65 and Renfield) back to the 7-11 on Lake Ave and then headed out Beach Ave to Island Cottage to Janes Rd and also to Latta Rd. It was a bit longer that I expected ... just a bit over 15 miles. I tried to get a picture of a blue heron but it got spooked and flew away as I crept back to get a view of it. Oh ... I found that the squeaking on my bike was caused by the chain. I cured it by applying a liberal amount of bike oil.

Monday, 6/19/2023

6397 steps, 43/135 resting/max HR, 11:44 hours sleep, 173.6 pounds, 15 floors climbed

Walk: 1.05 miles, 15:22, 14:35 pace, 12 feet elevation gain, 113/121 avg/max HR, 111/122 avg/max cadence, 57F, 94% RH, calm, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 636.48 miles

Run: 1.05 miles, 9:49, 9:20 pace, 33 feet elevation gain, 134/149 avg/max HR, 149/160 avg/max cadence, 63F, 83% RH, 3 mph E wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 637.53 miles

Walk: 1.05 miles, 16:00, 15:15 pace, 41 feet elevation gain, 101/137 avg/max HR, 110/121 avg/max cadence, 66F, 73% RH, 5 mph SE wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 638.58 miles

I wanted to run since it had been a week since my last run. But ... I started up a run and it was painful. The thought of running for a 5K or even 2 miles seemed much so I deleted the Garmin track and started over with a walk. Then I thought ... why not a Walk / Run / Walk? So ... I did that instead. The run was still a lot achy and a bit painful but I got it done.

Tuesday, 6/20/2023

5448 steps, 42/105 resting/max HR, 9:04 hours sleep, 176.0 pounds, 2 floors climbed

Bike: 11.50 miles, 55:23, 12.5/19.9 avg/max mph, 79 feet elevation gain, 96/109 avg/max HR, 24/30 avg/max respiration, 55/71 avg/max cadence, 63F, 83% RH, 7 mph ENE wind, cloudy

What seemed to be a flock of birds chirping outside my window last night woke me up around 4:30 AM. I tried to go back to sleep but couldn't. So ... I caught up on email and Facebook for a bit. I got up, dressed, out and on my bicycle by 6 AM. I chose my shorter "Out to Long Pond Rd and around" route. I am glad I did. My right thigh seemed a bit off and I was a bit tired.

Wednesday, 6/21/2023

11074 steps, 40/147 resting/max HR, 8:16 hours sleep, 174.6 pounds, 26 floors climbed

Run: 3.15 miles, 29:18, 9:17 pace, 58 feet elevation gain, 132/151 avg/max HR, 152/163 avg/max cadence, 57F, 94% RH, calm, mostly sunny

Shoes: black Brooks Adrenaline GTSXX - 639.63 miles

I probably shouldn't have run but ... I did. Yes ... it was an achy and mostly unenjoyable run but ... it was a run. There was a nice sunrise over Lake Ontario and the waves were calm. Very peaceful while I was probably grimacing on the Secret Sidewalk. My splits were 9:39, 9:21, 9:00 and 8:29 over the last 0.15 mile. OK ... it was a negative split so ... yay?

Thursday, 6/23/2023

4609 steps, 41/120 resting/max HR, 7:55 hours sleep, 175.8 pounds, 5 floors climbed

Bike: 13.30 miles, 59:43, 13.4/22.4 avg/max mph, 57 feet elevation gain, 101/126 avg/max HR, 26/37 avg/max respiration, 57/81 avg/max cadence, 61F, 82% RH, calm, mostly cloudy

I went to bed early again and got about 7 hours of sleep. I was awake at 4:50 AM though ... so I was up, dressed and out on my bicycle before 6 AM. I chose my usual "Out to East Manitou Rd" route along the 3 ponds on Edgemere Drive and Lake Ontario on the other. I do love that route!

Friday, 6/23/2023

5386 steps, 45/99 resting/max HR, 7:23 hours sleep, 175.2 pounds, 8 floors climbed

Walk: 1.65 miles, 24:18, 14:43 pace, 20 feet elevation gain, 84/95 avg/max HR, 113/131 avg/max cadence, 70F, 73% RH, 3 mph SE wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 641.28 miles

I had a few weird pains when I was walked around before I got up, dressed and out. I chose a walk on my "Out to Ling Rd" route since I am signed up for the Harborfest 10K. I am seriously considering dropping to the 5K but I am waiting for an Amazon delivery before I make up my mind.

Oh ... a look at my running spreadsheet showed me that my Walk/Run/Bike streak (greater than 1 mile) was 3 years (1095 days) old today! Let's see ... 396 walks for 600.26 miles, 1.52 miles/walk; 17 snowshoes for 32.58 miles, 1.92 miles/snowshoes; 514 runs for 1907.66 miles, 3.71 miles/run; 3 treadmils for 3.5 miles, 1.17 miles/treadmill; 273 bikes for 3538.64 miles, 12.96 miles/bike and 5 indoor bikes for 28 miles, 5.6 miles/indoor bike. There have been 1208 activities for 6110.63 miles. One mile was the most I could do more than a few days during the past 3 years. I have fought more than a few injuries. It's been a left hamstring issue for the past few months. 

Letter doesn't work so well in a selfie

A straight on picture so it can be read

Double oh ... my Amazon delivery this evening at 7:13 PM was a 12D pair of Brooks Glycerin GTS20 shoes. The Glycerin GTS20 has more cushioning than the Brooks Adrenaline GTS so maybe just maybe it will help my running exploits. Hmm ... I am signed up for the Harborfest 10K tomorrow morning!

Saturday, 6/24/2023

18675 steps, 41/152 resting/max HR, 10:13 hours sleep, 171.8 pounds, 24 floors climbed

Well ... my plan was to walk to the Harborfest 10K, do a warm up run, run the Harborfest 10K and then walk home. I did but it was ... well ... ill-advised at best and stupid at worst.

A brand new pair of Brooks Glycerin GTS20 shoes with 0.0 miles

Walk: 1.5 miles, 23:30, 15:39 pace, 13 feet elevation gain, 84/98 avg/max HR, 108/116 avg/max cadence, 66F, 100% RH, 7 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 1.5 miles

A walk up to the Harborfest 10K held at Ontario Beach Park seemed like a good idea. It was only 1.5 miles away. Easy-peasy, right?

Run: 1.01 miles, 9:08, 9:04 pace, 19 feet elevation gain, 128/137 avg/max HR, 148/160 avg/max cadence, 68F, 94% RH, 6 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 2.51 miles

Run: 6.48 miles, 1:07:48, 10:30 pace, 179 feet elevation gain, 136/157 avg/max HR, 141/168 avg/max cadence, 68F, 94% RH, 6 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 8.99 miles

Well ... I took a 1 mile warm up run. My left hamstring ached. Somehow I doubted that it would get much better. I met with Andy and Laura Ciaio before the start. I hadn't seen them in a while. Andy said that he was going to draft off me and Laura told me that she would probably be behind me somewhere (neither were correct).

And ... we were off! A Facebook link to the 10K start is here (I'm not sure if it will work but I come along in a orange shirt at 24 seconds). I started slow and everything was OK for a mile. Then ... I just lost all pep. It was oppressively humid. I let that play into my mind. I started to take lots of walks. The race route was an out and back but somehow Boots found hills! I broke out into a run when I hit a downhill stretch. I even tried to do a 100/20 run/walk. I was just so tired. Runners that were usually behind me in a race passed me. I was just so tired! I broke out into a run over the last 1/2 mile. Andy and Laura cheered me in as Andy took a picture. I probably looked a bit better than I felt. I was a bit weak after the finish and looked for something to lean on.

Photo by Andy Ciaio - running down the boardwalk in the Ontario Beach Park about 100 yards from the finish

I finished. I won't say I did OK because I didn't. I finished in 1:08:04, 104th out of 155, 6th out of 7 in my M 65-69 age group, results here. My splits were 8:41, 10:08, 11:28, 9:28, 10:45, 13:19 and 8:41 over the last 0.48 mile.

Walk: 1.35 miles, 27:21, 20:16 pace, 45 feet elevation gain, 97/108 avg/max HR, 97/116 avg/max cadence, 70F, 88% RH, 6 mph WNW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 10.49 miles

I walked back really slow as I ate the contents of a mini chocolate chip cookie bag that I picked up at the finish. I pretty much collasped when I got home. I lost 2.8 pounds. I had 3 mugs of cold coffee before I felt remotely better. What an ill-advised 10K race!

Sunday, 6/11/2023 to Saturday 6/17/2023 - Run Our River 5K - June

I walked 5 times this week, 6.0 miles.

I ran twice his week, 4.14 miles.

I biked twice this week, 28.56 miles

I took 46,446 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1082 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/11/2023

1588 steps, 42/121 avg/max HR, 9:22 hours sleep, 174.3 pounds, 8 floors climbed

Bike: 13.29 miles, 1:00:23, 13.2/17.8 avg/max mph, 56 feet elevation gain, 107/128 avg/max HR, 26/34 avg/max respiration, 56/82 avg/max cadence, 63F, 68% RH, 3 mph SW wind, cloudy

A nice ride on my usual "Out to East Manitou Rd" route. I saw a swan nest that is right next to the road at the end of Edgemere Drive at East Manitou Rd. I mean 10 feet when I say next to Edgemere Drive.

I told my darling wife, Christine, how she could watch season 1 of Star Trek: Strange New Worlds for free off of YouTube, link here, and that season 2 was starting Thursday on Paramout+. Well ... she was watching S1:E1 within 1 hour. I got sucked into watching by S1:E2. We watched 6 episodes before we went to bed.

Monday, 6/12/2023

7711 steps, 43/97 resting/max HR, 7:24 hours sleep, 175.5 pounds, 7 floors climbed

Walk: 1.5 miles, 24:08, 16:07 pace, 14 feet elevation gain, 78/92 avg/max HR, 108/113 avg/max cadence, 63F, 83% RH, 12 mph SE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 292.80 miles

I got out for a walk on my usual "Out to Ling Rd" route. Why so slow? Well ... I had to drag myself out of bed, get dressed and get outside. I just didn't have my usual gumption. My joints were tight so I struck up a "get it done" pace. My splits were 16:06 and 16:07 in the last 0.5 mile.

Tuesday, 6/13/2023

13934 steps, 42/157 resting/max HR, 6:14 hours sleep, 175.1 pounds, 17 floors climbed

Walk: 1.5 miles, 21:25, 14:16 pace, 22 feet elevation gain, 82/98 avg/max HR, 114/124 avg/max cadence, 54F, 94% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 294.30 miles

I woke up at 4:48 AM and knew I wouldn't be able to get back to sleep so I just checked my email and Facebook until my alarm went off at 5:20 AM. I got up and out of bed, dressed and out for my usual "Out to Ling Rd" route. My joints were achy and my shoes were a bit bricky but I pushed up to a brisk pace. My splits were 14:15 and 14:18 over the last 0.5 mile.

Our Knockout Roses that I planted 2 years ago

Tonight was the Run Our River 5K - June race down at Corn Hill Landing on the Genesee River. I got down to the race venue in 18 minutes and arrived a hour early. The weather conditions were 68F, 49% RH, 8 mph W wind, partly cloudy.

Run: 1.0 mile, 9:43, 9:41 pace, 7 feet elevation gain, 125/134 avg/max HR, 146/154 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 630.19 miles

Run: 3.14 miles, 28:05, 8:56 pace, 10 feet elevation gain, 146/163 avg/max HR, 152/159 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 633.33 miles

I took a 1 mile warm up run before the race. It told me that my left hamstring would ache. Oh well. I was there ... I was going to race and hope for the best. And ... we were off! I started farther back so it took 10 seconds to cross the line and I slowly broke into a slow race pace. My body ached and it didn't really get any better. Mile 1 ... mile 2 seemed forever and mile 3 took forever. I was a bit displeased to see the clock go past 28. And .... done!

A new Genesee River boar tour just south of the Freddie-Sue Bridge at Corn Hill Landing

I was tired and took a very slow cool down walk out to the Freddie-Sue bridge. I was rested when a young lady came up to me and told me I kept a good pace for her to follow. I laughed and said "I'm glad I could help". I may be getting older (err ... more experienced) and slower but I am still out there. I still had to do a bit of grocery shopping at BJs and I was quite tired when I got home. It felt good to put my feet up and do my blog when it's still fresh in my mind.

All in all, I did the best I could with the body I had tonight. My official time was gun 28:17 and chip 28:03. I was 86th out of 144 and 6th out of 13 in my M 60-69 age group, results here. My splits were 8:50, 9:06, 8:58 and 8:15 over the last 0.14 mile.

Wednesday, 6/14/2023

6141 steps, 41/88 resting/max HR, 7:55 hours sleep, 174.0 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10 pace, 4 feet elevation gain, 78/88 avg/max HR, 112/118 avg/max cadence, 57F, 88% RH, 8 mph ESE wind, light mist

Shoes: blue Brooks Launch GTS8 - 295.80 miles

There was a really light mist and it was damp outside this morning. I struck up a normal walking pace on my "Out to Ling Rd" route. My splits were 15:18 and 14:55 over the last 0.5 mile.

Thursday, 6/15/2023

4129 steps, 43/117 resting/max HR, 7:00 hours sleep, 175.5 pounds, 9 floors climbed

Bike: 13.27 miles, 1:02:50, 12.7/18.3 avg/max mph, 102/120 avg/max HR, 26/33 avg/max respiration, 61/82 avg/max cadence, 59F, 82% RH, 10 mph W wind, cloudy

I needed to bike more than run so I rode my bike. It looks a bit windy outside and it was on the way out to East Manitou Rd but I did have a nice tailwind on the way back.

Friday 6/16/2023

4814 steps, 43/98 resting/max HR, 9:05 hours sleep, 176.1 pounds, 9 floors climbed

Walk: 1.5 miles, 20:18, 13:32 pace, 11 feet elevation gain, 91/101 avg/max HR, 119/130 avg/max cadence, 59F, 82% RH, 10 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 297.30 miles

I upgrade our Echo Show 5s in the bedrooms to Echo Snow 8s and the Echo Show 8 to a Echo Show 10 yesterday. Well ... I forgot to set a new weekday alarm for 5:20 AM and slept until 6:40 AM. Opps! I got out after work for a brisk walk. My splits were 13:37 and 13:23 over the last 0.5 mile.

Saturday, 6/17/2023

8129 steps, 42/104 resting/max HR, 6:39 hours sleep, 175.0 pounds, 11 floors climbed

Walk: 1.5 miles, 20:59, 14:00 pace, 17 feet elevation gain, 96/110 avg/max HR, 115/128 avg/max cadence, 54F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Launch GTS8 - 298.80 miles

I woke at 5 AM, a full hour before my alarm at 6 AM. I tried to go back to sleep but gave up at 5:11 AM. I was up, dressed and out at 6 AM for another brisk walk and a nice sunrise! My splits were 13:58 and 14:03 over the last 0.5 mile.

My oldest son, Micheal, needed to empty out his storage unit at Graybill in Newark. Its monthly rent was being doubled at the end of the month. I picked up a 15 foot UHaul outside of Palmyra at 8:30 AM and drove out to Graybill. We emptied out the storage unit, swept it out and loaded it into the UHaul. Then it was out to K&D Disposal to get rid of what he didn't want for $0.20 per pound. Then I drove back to drop off the UHaul. All easy-peasy and done before 11:30 AM. Michael wasn't feeling well and barely got done with a bit of grocery shopping at Walmart. I helped him with his groceries, talked a bit and was back up to Rochester by 3 PM.

There was a Rochester Runner of the Year race, the Stache Dash 5K, out in Canandaigua at 6 PM. I had raced it last year. I was not a fan of the course which went back and forth across a road along Canandaigua Lake along with a paved path, crushed stone and sidewalk. I heard several drivers curse at us as we ran and caused them to sit in stopped traffic. I was also definitely not a fan of the idea of paying $35 plus the Runsignup fee. So I stayed home.

Sunday, 6/4/2023 to Saturday, 6/10/2023 - Charlie McMullen Mile

I walked 4 times this week, 6.66 miles.

I ran twice his week, 1.72 miles.

I biked 3 times this week, 38.20 miles

I took 38,876 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1075 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/4/2023

1092 steps, 40/115 resting/max HR, 8:22 hours sleep, 177.2 pounds, 3 floors climbed

Ride: 15.50 miles, 1:11:07, 13.1/21.4 avg/max mph, 86 feet elevation gain, 102/117 avg/max HR, 26/32 avg/max respiration, 57/79 avg/max cadence, 54F, 67% RH, 7 mph NE wind,  cloudy

I got out early so I headed out on my longer "Out to East Manitou Rd and around" route. There was just a few cars out and only a couple bicyclists. No worries ... just a peaceful ride.

Monday, 6/5/2023

6942 steps, 52/90 resting/max HR, 7:51 hours sleep, 177.0 pounds, 10 floor climbed

Walk: 1.5 miles, 20:32, 13:41 pace, 49 feet elevation gain (really about 10), 85/93 avg/max HR, 118/174 avg/max cadence, 46F, 87% RH, 6 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 625.96 miles

I got out for a brisk pace walk on my usual "Out to Ling Rd" route. Why brisk? Well, it was 46F so I had to walk fast to warm up a bit. My splits were 13:48 and 13:27 over the last 0.5 mile.

Tuesday, 6/6/2023

6946 steps, 42/113 resting/max HR, 7:21 hours sleep, 176.8 pounds, 7 floors climbed

Bike: 11.47 miles, 53:06, 13.0/22.0 avg/max mph, 59 feet elevation gain, 99/113 avg/max HR, 24/31 avg/max respiration, 58/81 avg/max cadence, 54F, 82% RH, 6 mph W wind, cloudy

I got for a shorter ride on my "Out to Long Pond Rd and around" route. I had an off and on sharp shooting pain in my right knee for a mile or so but it went away. Gotta love those random pains ... NOT! The sunrise was quite nice.

Smoke from the wildfires in Canada drifted down and everything is weird. The colors are off and there is a smoky smell in the air. The air quality is definitely worse.

Wednesday, 6/7/2023

7943 steps, 43/95 resting/max HR, 176.4 pounds, 11 floors climbed

Walk: 2.15 miles, 30:32, 14:12 pace, 37 feet elevation gain, 86/100 avg/max HR, 116 avg cadence, 52F, 66% RH, 7 mph NW wind, overcast/smoky

Shoes: blue Brooks Launch GTS8 - 289.9 miles

The smoke smell is worse and the air quality is forecast to get worse this afternoon. I decided to walk but I did go down all the way to Beach Ave. My splits were 14:18, 14:06 and 14:08 over the last 0.15 mile.

The air quality did get worse in the early afternoon. It got up to around 210 (just into Very Unhealthly) according to airnow.gov. Syracuse was way worse at 380 at Hazardous. Many activities were cancelled or postponed. The Big Run 5K put on by Fleet Feet was postponed to Friday, 6/9.

Thursday 6/8/2023

2133 steps, 42/112 resting/max HR, 7:32 hours sleep, 175.0, 4 floors climbed

Bike: 11.23 miles, 51:22, 13.1/18.7 avg/max mph, 102/118 avg/max HR, 25/32 avg/max respiration, 57/72 avg/max cadence, 54F, 82% RH, 5 mph W wind, cloudy

The air quality was a lot better this morning. I got out on my "Out to Long Pond Rd and around" route. It was a bit chilly and I kind of regretted wearing shorts.

Well ... TFG (the former guy) was indicted in Miami over the documents (Confidential, Secret and TS/SCI (Top Secret/Sensitive Compartmented Information)) that he kept at Mar-A-Lago. I held a Secret clearance years ago and hold a current security clearance for L3Harris that helps me mange the printers at L3Harris. Those documents were NOT his. They belonged to the US government.

Tick, tock, MF. I will never forget 1/6 and I will never vote for a Republican ever again (not that I voted for one in recent memory). No one is above the law! And yes ... I voted for Hochul, Schumer and Morelle!

Friday, 6/9/2023

10578 steps, 42/154 resting/max HR, 7:53 hours sleep, 174.3 pounds, 6 floors climbed

Walk: 1.5 miles, 24:19, 16:12 pace, 20 feet elevation gain, 72/85 resting/max HR, 108/153 avg/max cadence, 52F, 94% RH, 6 mph WSW wind, cloudy

Shoes: blue Brooks Launch8  GTS - 291.30 miles

Just a slow walk pace this morning. My splits were 16:18 and 16:03 over the last 0.5 mile.

Run: 0.65 mile, 6:31, 9:57 pace, 0 feet elevation gain, 114/128 avg/max HR, 143/152 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 626.61 miles

Run: 1.07 mile, 8:04, 7:34 pace, 0 feet elevation gain, 144/162 avg/max HR, 159/168 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 627.68 miles

Tonight was my 9th Charlie McMullen Mile (2012 - 5:52, 2013 - 6:25, 2014 - 6:12, 2015 - 6:21, 2017 - 6:36, 2018 - 6:34, 2019 - 7:09 and 2022 - 7:34). I still remember that 2012 race where I ran a 5:52. I led almost all the way. I was gassed and Wilt Alston passed me with 1/4 lap to go. I tried to catch up and was second by a step or two (I think 0.07 seconds). Since then I have gotten older and slower. My left hamstring didn't help me tonight.

And ... we were off! There were 11 of us in the Men 8+ race. I started slow and let about 8 runners ahead as I tried to feel out how my left hamstring felt. It was achy but it didn't get worse so I sped up. I passed runners in the next two laps until I was third (behind Greg Pickney and Bill Schleining). The bell lap ... Bill passed Greg and took the lead. I pushed and passed Greg. Then I took off after Bill with 1/4 lap to go. I tried to catch Bill all the way to the finish but finished about 20 feet behind him (0.73 second).  A very rough lap split from my Garmin map (which wss definitely not an oval) was: 2:08, 4:11 (2:03), 6:15 (2:04) and 8:04 (1:49). I finished in 8:03:00 officially according to Leone Timing, results cut and pasted here (a link here).

1

George Dieffenbach

8:12.63

5

2

Jim Palmeri

9:48.06

11

3

Jack Kasperski

8:20.12

6

4

Douglas DeWeaver

8:03.00

2

5

Greg Pinkney

8:04.69

3

6

Bill Schleining

8:02.27

1

7

Michael Reif

9:22.58

9

8

Andy Matzan

9:27.44

10

9

Eric Rueckwald

8:40.19

7

10

Mark Dey

8:12.26

4

11

Matt Ostrowski

8:41.98

8

I hung around and talked with runners that knew me (but I really didn't know their names) but went home when I started coughing a lot. My darling wife, Christine, says that I have exercise induced asthma. I probably do but it really doesn't manifest itself unless I really exert myself (like running a mile as fast as I can).

Saturday 6/10/2023

3562 steps, 41/86 resting/max HR, 8:36 hours sleep, 173.6 pounds, 7 floors climbed

Walk: 1.51 miles, 22:32, 14:57 pace, 3 feet elevation gain, 79/86 avg/max HR, 114/124 avg/max cadence, 57F, 94% RH, 5 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 629.19 miles

My left hamstring ached all night but I took it (and me) out for an achy walk on my usual "Out to Ling Rd" route. I am a creature of habit (and stubbornness). My splits were 14:54 and 15:04 on the last 0.51 mile.