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

I walked twice this week, 3.1 miles.

I ran 7 times this week, 22.95 miles.

I didn't bike this week.

I took 59,202 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

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

BTW, I am on a 1222 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/29/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 289.62 miles

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

Monday, 10/30/2023

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

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

Shoes: blue Brooks Launch GTS8 - 340.97 miles

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

Tuesday, 10/31/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 294.17 miles

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

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

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

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

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

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

I ran 1 race in October.

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

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

Wednesday, 11/1/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 298.73 miles

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

Thursday, 11/2/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 303.28 miles

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

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

Friday, 11/3/2023

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

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

Shoes: blue Brooks Launch GTS20 - shoes

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

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

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

Saturday, 11/4/2023

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

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

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

Shoes: blue Brooks Glycerin GTS20 - 299.28 miles

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

Shoes: blue Brooks Glycerin GTS20 - 302.47 miles

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

Shoes: blue Brooks Glycerin GTS20 - 303.47 miles

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

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

Sunday, 10/22/2023 to Saturday, 10/28/2023

I walked once this week, 1.65 miles.

I ran 6 times this week, 26.40 miles.

I didn't bike this week.

I took 52,869 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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

BTW, I am on a 1215 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/22/2023

11:03 hours sleep, 7403 steps, 42/140 avg/max HR, 174.7 pounds, 18 floors climbed

Run: 4.45 miles, 38:49, 8:43 pace, 78 feet elevation gain, 128/144 avg/max HR, 159/170 avg/max cadence, 45F, 66% RH, 15 mph NW wind, wind chill 38F, overcast.

Shoes: blue Brooks Glycerin GTS20 - 262.21 miles

I puttered around for quite a bit. I woke up at 6:05 AM and didn't get out until almost 9 AM. But ... "runs don't get done by themselves" ... I muttered to myself. So ... I got up off the couch, got dressed, set the coffee up on timer and got outside. I set up a nice and easy pace on my usual "Out by the pier and around" route. It was windy so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind definitely pushed me back when turned into it. But ... I got it done. My splits were 9:01, 8:36, 8:50, 8:45 and 8:00 over the last 0.45 mile.

Monday, 10/23/2023

8:07 hours sleep, 10004 steps, 41/143 avg/max HR, 175.4 pounds, 16 floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 57 feet elevation gain, 131/152 avg/max HR, 159/173 avg/max cadence, 36F, 87% RH, 8 mph W wind, wind chill 30F, clear

Shoes: blue Brooks Glycerin GTS20 - 265.36 miles

It got down to 36F overnight so I broke out my Brooks tights. It had got down to 65F in our townhouse so I turned on the heat. I decided that it was a run day as I put on my tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a slow pace to warm up as I ran my usual "Out to Clematis St" route. I sped up a bit once I warmed up. It was just me and the 3 planets (Venus, Mars and Jupiter). My splits were 8:57, 8:49, 8:34 and 7:46 over the last 0.15 mile. A negative split to start the day!

Tuesday, 10/24/2023

8:23 hours sleep, 11007 steps, 46/134 avg/max HR, 173.7 pounds, 22 floors climbed

Run: 4.45 miles, 39:38, 8:54 pace, 77 feet elevation gain, 125/140 avg/max HR, 158/170 avg/max 

cadence, 45F, 81% RH, 5 mph SW wind, cloudy.

Shoe: blue Brooks Glycerin GTS20 - 269.81 miles

I didn't sleep well last night. I woke up at 4:48 AM. I thought about getting out early but didn't. I wanted a run and decided on my "Out by the pier and around" route. I set up an easy pace in the darkness. I saidn "Morning" to the 5 fishermen by California Rollin' II. Got it done. My splits were 9:12, 8:58, 8:53, 8:49 and 8:19 over the last 0.45 mile. Another negative split to start the day!

Wednesday, 10/25/2023

7:49 hours sleep, 6254 steps, 42/92 avg/max HR, 174.3 pounds, 7 floors climbed

Walk: 1.65 miles, 24:27, 14:49 pace, 14 feet elevation gain, 86/101 avg/max HR, 114/122 avg/max cadence, 66F, 46% RH, 12 mph SW wind, partly cloudy.

Shoes: blue Brooks Launch GTS8 - 339.31 miles

Wasn't just 2 mornings ago that I wore tights and all the usual gear for 36F? Well ... this morning I just wore shorts and a short sleeve tech since it was 66F! I set up a really easy pace and just enjoyed the warmth and wind on my usual "Out to Ling Rd" route. My splits were 14:55 and 14:41 over the last 0.65 mile.

I saw these 2 Tesla's in the L3Harris RTP-B6 parking lot. You need to zoom in but the closest one has a license plate of TMNUS321 and the far one has a license plate of BLSTOFF!

Thursday, 10/26/2023

7:24 hours sleep, 42/138 steps, 42/138 avg/max HR, 173.7 pounds, 19 floors climbed

Run: 4.15 miles, 36:42, 8:50 pace, 73 feet elevation gain, 126/140 avg/max HR, 158/170 avg/max cadence, 57F, 88% RH, calm, sprinkles

Shoes: blue Brooks Glycerin GTS20 - 273.96 miles

I heard a bit of rain when I woke up at 5:20 AM. I looked outside when I got out of bed at 5:50 AM. There was a light sprinkle and I thought for a second that I could bag my run and get it in later .... but only for a second. I went downstairs, set the coffee, weighed myself, got dressed and got out there. The sprinkles reflected in the glare of my headlamp. I set up a nice and easy pace as I run on my new "Out to Mann Rd and Clematis St" route for a bit of added miles. No worries, no aches (that I want to admit at least). My splits were 9:00, 8:50, 8:59, 8:38 and 8:12 over the last 0.15 mile.

I mailed back my last NetFlix DVD today. It stopped shipping DVDs after 25 years on 10/1/2023. NetFlix allowed me to keep the last 8 that I received (one of them was broken).

Friday, 10/27/2023

8:42 hours sleep, 9454 steps, 45/141 avg/max HR, 173.7 pounds, 15 floors climbed

Run: 4.55 miles, 39:57, 8:46 pace, 69 feet elevation gain, 126/142 avg/max HR, 159/170 avg/max cadence, 64F, 68% RH, 10 mph SW wind, cloudy

Shoes: blue Brook Glycerin GTS20 - 278.51 miles

I felt a bit sluggish this morning. I had stayed up and tried to watch the Bucs-Bills game. I fell asleep when the Bills were ahead 24-10. The Bucs scored in the 4th quarter to get to 24-18 and had a Hail Mary in the end zone fall incomplete. But ... I did the usual and got out for a sluggish run. I got it done with a wee tiny bit of walking when I exited the Secret Sidewalk. My splits were 9:02, 8:49:8:40, 8:57 and 8:07 over the last 0.55 mile.

Saturday, 10/28/2023

6:26 hours sleep, 9003 steps, 43/148 avg/max HR, 175.4 pounds, 15 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 120 feet total ascent, 139/160 avg/max HR, 160/168 avg/max cadence, 66F, 88% RH, 20 mph N wind, overcast

Shoes: blue Brooks Glycerin GTS20 - miles

I didn't see Roger's post on Bagel Bunch Ruuners about this Kelly's Donut Run in Hilton until just before I went to sleep but I wanted to do it. I was up at 5:20 AM like usual and did my usual Saturday. I didn't start get ready until 6:45 AM so I was a bit rushed and just barely got out to Kelly's Apple Farm & Bakery until just at 7:30 AM. I drove through wind and a bit of rain due to a cold front passing through and I thought "Is this a stupid idea?" and "Did I bring enough running gear?". I only wore shorts and a short sleeve tech plus I only brought a long sleeve tech to change into with no reflectivity or headlamp. Luckily it got light and the rain stopped.

There were about 20 or so runners already there. I met up with a guy who turned out to the young'un in my M 65-69 age group, John Benson. And off ... we ran! I ran with the lead group of 5 women for a mile and then dusted them on the turn north out of Hilton. John caught up with me on the turn south at mile 4 so we ran it together. I bought haf a dozen donuts and ate one by the fireplace before I went home. My splits were 9:16, 8:36, 8:23, 8:28, 8:28 and 8:22 over the last 0.55 mile.

Sunday, 10/15/2023 to Saturday, 10/21/2023 - Scare Brain Cancer Away 5K

I walked 3 times this week, 5.65 miles.

I ran 5 times this week, 17.49 miles.

I didn't bike this week.

I took 65.238 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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

BTW, I am on a 1208 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/15/2023

10:54 hours sleep, 7831 steps, 41/138 avg/max HR, 173.4 pounds, 16 floors climbed

Run: 4.45 miles, 39:38, 8:56 pace, 63 feet elevation gain, 127/142 avg/max HR, 159/171 avg/max cadence, 48F, 87% RH, 10 mph NNW wind, overcast

Shoes: blue Brook Glycerin GTS20 - 238.61 miles

I slept in not once but twice this morning. I woke up around 5:20 AM, read for 30 minutes and then went back to sleep. I woke up again around 7 AM and then back to sleep until 7:50 AM. Our cat, Nebula, was confused, lol. I got up, weighed myself, got dressed, set the time for the coffee and got out there. It was windy and the clouds were weird looking. I set up a nice and easy pace. I set forth on my "Out by the pier and aroound" route. There were about 20 fisherme=n at the inner pier by Bill Gray's. The wind was right in my face when I turned left onto the boardwalk by the pier. I slowed down but kept running forward. I didn't stop ... boom! My splits were 9:12, 8:49, 9:11, 8:50 and 8:18 over the last 0.45 mile.

Monday, 10/16/2023

7454 steps, 45/105 avg/max HR, 174.3 pounds, 7 floors climbed

Walk: 2.35 miles, 31:30, 13:24 pace, 6 feet elevation gain, 92/103 avg/max HR, 122/132 avg/max cadence, 54F, 77% RH, 9 mph N wind, overcast

Shoes: blue Brooks Launch GTS8 - 336.01 miles

I slept in until around 7 AM instead of getting up at 5:20 AM like usual. I didn't get to sleep until after midnight because I watched the NY Giants - Buffalo Bills game. It was a tense game with the Bills picking up an ugly win, 14-9. The NY Giants had two passes into the endzone in the last 10 seconds including one from the 1 yard line with no time left.

So ... I felt out of sorts all day because I hadn't got up and out in the dark at 6 AM. I decided to get out at work (nothing was going on) and walk around the L3Harris B601 parking lot. It was a bit chilly and windy. My splits were 13:29 and 13:23 and 13:14 over the last 0.35 mile.

Tuesday, 10/17/2023

7:48 hours sleep, 14641 steps, 42/139 avg/max HR, 174.8 pounds, 18 floors climbed

Run: 6.25 miles, 54:54, 8:47 pace, 104 feet elevation gain, 132/142 avg/max HR, 159/169 avg/max cadence, 48F, 87% RH, 6 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 shoes - 244.86 miles

I got out for a longer run since my digital scale told me that I had gained 3.5 pounds overnight! So ... I ran a nice and easy 10K in the dark. My headlamp was OK when I started but its battery had faded to almost nothing but the time I got done. Luckily my route had streetlights. My splits were 9:07, 8:45, 8:49, 8:43, 8:41, 8;38 and 8:40 over the last 0.25 mile. Oh ... I lost 1.5 pounds in sweat.

Wednesday, 10/18/2023

8:38 hours sleep, 9540 steps, 42/137 avg/max HR, 175.8 pounds, 14 floors climbed

Run: 3.15 miles, 27:41, 8:47 pace, 63 feet elevation gain, 128/142 avg/max HR, 159/170 avg/max cadence, 50F, 82% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 248.01 miles

I got out a few minutes late so I opted for a 5K run on my "Out to Clematis St". My headlamp was fully charged so I had no issues seeing where I ran. My splits were 9:00, 8:54, 8:33 and 8:04 over the last 0.15 mile.

Thursday, 10/19/2023

8:48 hours sleep, 10728 steps, 45/140 avg/max HR, 175.9 pounds, 26 floors climbed

Walk: 1.65 miles, 22:04, 13:21 pace, 23 feet elevation gain, 76/88 avg/max HR, 125/191 avg/max cadence, 43F, 81% RH, 3 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 249.66 miles

I felt very bloated after a lasagna supper last night so I opted for a walk instead of a run this morning. I set up a brisk pace on my usual "Out to Ling Rd" route. It was chilly and windy so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves (I had to dig them out). My splits were 13:18 and 13:27 over the last 0.65 mile.

Run: 4.46 miles, 38:59, 8:45 pace, 131/145 avg/max HR, 156/165 avg/max cadence, 57F, 63% RH, 8 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 254.12 miles

I decided to get at noon for a rare weekday run in the daylight. I could actually see something! I had a tiny walk break but I had to get done in 50 minutes (6 minutes before I started to run and 2 minutes to walk at the end) so I pressed on. My splits were 8:59, 8:39, 8:43, 8:47 and 8:23 over the last 0.46 mile.

Friday, 10/20/2023

8:34 hours sleep, 6667 steps, 42/91 avg/max HR, 174.6 pounds, 5 floors climbed

Walk: 1.65 miles, 22:28, 13:37 pace, 8 feet elevation gain, 85/100 avg/max HR, 121/171 avg/max cadence, 57F, 77% RH, 9 mph SSE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 337.66 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:35 and 13:40 over the last 0.65 mile.

Saturday, 10/21/2024

9:11 hours sleep, 8377 steps, 41/147 avg/max HR, 12 floors climbed

Today's race was the Scare Brain Cancer 5K, a Rochester Runner of the Year race, held in East Rochester on my favorite course. I have run this course for 7 SBCA 5Ks and 6 Karknocker 5Ks so I know it well. The weather conditions were ideal: 51F, 80% RH, 10 mph W wind, overcast.

I was a bit rushed in the morning, but I got there around 8:20 AM in plenty of time for the 9 AM start. The parking lot was 90% full. A RROY race does bring out the runners! I walked briskly up to get my bib and newest favorite race t-shirt. It was a bit chilly so I changed into a long sleeve tech and heavy running gloves when I got back to the Trax.

Run: 0.5 mile, 4:48, 9:31 pace, 19 feet elevation gain, 106/120 avg/max HR, 151/158 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 254.62 shoes

Run: 3.14 miles, 24:58, 7:57 pace, 39 feet elevation gain, 137/151 avg/max HR, 162/172 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 257.76 miles

I got out for a 1/2 mile warm up run about 10 minutes before the race. I was a little achy but felt OK. I was met up with Bil Beyerbach and Andy Ciaio before the race. Andy told like he usually does that he will draft off me but ... I usually do that for about 50 yards before he pulls away ... lol. And ... we were off! I started out nice and easy. I held back and just convinced myself that it was only a 5K. Mile 1 passed in 7:59. I could hear the bagpiper at mile 2 about 1/4 mile before I could see him. I knew that the next mile had a few turns. I just gutted them out. Last turn ... I could see the finish ... time under 25(!) ... and done in 24:55 (gun time). I was parched and took several swigs of a pint bottle of water. The SCBA 5K always has a nice spread of food afterward. I ate a 4" turkey sub and took a slice of breakfast pizza for later.

I did pretty well. I was 105th out of 525, 3rd out of 21 in my M 65-69 age group, results here. I got a new favorite SCBA age group glass too. My splits were 7:59, 8:09, 7:44 and 7:37 over the last 0.14 mile.  

Sunday, 10/8/2023 to Saturday, 8/14/2023

I walked 2 times this week, 3.10 miles.

I ran 5 times this week, 24.46 miles.

I didn't bike this week.

I took 57.578 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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

BTW, I am on a 1201 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/8/2023

7385 steps, 43/139 avg/max HR, 7:33 hours sleep, 171.9 pounds, 18 floors climbed

Run: 4.55 miles, 39:47, 8:45 pace, 68 feet elevation gain, 129/140 avg/max HR, 157/167 avg/max cadence, 50F, 76% RH, 16 mph W wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin GTS8 - 214.25 miles

I had a bit of motivation for a while but I got for my usual "Out by the pier and around" route. It was a bit cooler and windy so I wore a long sleeve tech and light running gloves. I set up a nice and easy pace. I kept the pace and didn't walk when the wind was in my face coming up Greenleaf Rd by the golf course. Boom ... done! My splits were 9:00, 8:40, 8:38, 8:55 and 8:17 over the last 0.55 mile.

Monday, 10/9/2023

4458 steps, 43/102 avg/max HR, 7:08 hours sleep, 173.5 pounds, 10 floors climbed

Walk: 1.65 miles, 21:19, 12:51 pace, 20 feet elevation gain, 95/119 avg/max HR, 125/193 avg/max cadence, 45F, 76% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 332.01 miles

It took a bit to get up some motivation in pre-dawn darkness to get up, set up the coffee, get dressed and get out for a walk. It was a bit chilly and windy so I wore shorts and a heavy long sleeve pullover. I set up a very brisk pace. My splits were 12:55 and 12:45 over the last 0.65 mile.

Tuesday, 10/10/2023

10500 steps, 43/143 avg/max HR, 7:10 hours sleep, 174.2 pounds, 15 floors climbed

Run: 4.55 miles, 39:26, 8:39 pace, 63 feet elevation gain, 129/145 avg/max HR, 159/168 avg/max cadence, 46F, 87% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 218.80 miles

I was awake at 4:40 AM so I had plenty of time to get motivated. I got out for my usual "Out by the pier and around" route. No issues, no worries. My splits were 9:02, 8:39, 8:38, 8:36 and 8:09 over the last 0.55 mile. A nice negative split run to start the day!

Wednesday, 10/11/2023

9501 steps, 42/140 avg/max HR, 8:44 hours sleep, 172.7 pounds, 11 floors climbed

Run: 4.56 miles, 39:44, 8:43 pace, 89 feet elevation gain, 132/147 avg/max HR, 160/171 avg/max cadence, 48F, 87% RH, 10 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 223.36 miles

Just my normal run on my normal "Out by the pier and around" route. Nothing new. My splits were 9:05, 8:43, 8:4, 8:42 and 8:12 over the last 0.56 mile.

Thursday, 10/12/2023

9596 steps, 41/145 avg/max HR, 7:04 hours sleep, 171.3 pounds, 14 floors climbed

Run: 4.55 miles, 0:39:41, 8:43 pace, 67 feet elevation gain, 132/154 avg/max HR, 159/170 avg/max cadence, 48F, 87% RH, 10 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 227.91 miles

I got out for my usual run on my usual "Out by the pier and around" route. I added 5 telephone pickups (I picked up the pace between telephone poles) on Greenleaf Rd on the way back. My splits were 9:06, 8:41, 8:45, 8:41 and 8:08 over the last 0.55 mile. 

Friday, 10/13/2023

6432steps, 45/90 avg/max HR, 6:41 hours sleep, 172.3 pounds, 8 floors climbed

Walk: 1.65 miles, 22:47, 13:49 pace, 5 feet elevation gain, 86/97 avg/max HR, 119/186 avg/max 

cadence, 37F, 93% RH, 7 mph SW wind, wind chill 33F, clear

Shoe: blue Brooks Launch GTS8 - 333.66 miles

It was a bit chilly at 39F (according to Alexa) but with just a little wind. I wore shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I set up a brisk walking pace and warmed up quite quickly. It was dark, mostly clear with no crickets. My spllts were 13:48 and 13:50 over the last 0.65 mile.

Saturday, 10/14/2023

9706 steps, 43/140 avg/max HR, 9:44 hours sleep, 174.2 pounds, 15 floors climbed

Run: 6.25 miles, 55:04, 8:48 pace, 101 feet elevation gain, 131/145 avg/max HR, 158/170 avg/max cadence, 48F, 87% RH, 3 mph ENE wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 234.16 miles

My digital scale said I was up 3.5 pounds(!) so I knew I would be going long. I set out at my usual nice and easy pace. I chose my longer "Out by the pier and to Mann Rd" route and then extended it to get to a 10K. No worries. My splits were 9:14, 8:53, 8:53, 8:41, 8:36, 8:39 and 8:22 over the last 0.25 mile. Oh ... I lost 1.5 pounds in sweat! 

Sunday, 10/1/2023 to Saturday, 10/7/2023

I walked once this week, 1.65 miles.

I ran 5 times this week, 22.36 miles.

I biked once this week, 11.53 miles.

I took 52,157 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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

BTW, I am on a 1194 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/1/2023

7314 steps, 46/144 avg/max HR, 9:31 hours sleep, 171.3 pounds, 19 floors climbed

Run: 4.55 miles, 40:52, 8:59 pace, 59 feet elevation gain, 129/146 avg/max HR, 154/169 avg/max cadence, 64F, 77% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 191.89 miles

I slept in a bit and then was a bit lazy getting out early. I felt a bit sluggish so I started out slow. I took 4 walk breaks in miles 2 and 3. When I did run I ran well. My splits were 8:41, 8:36, 10:26, 8:40 and 8:09 over the last 0.55 mile.

Monday, 10/2/2023

2402 steps, 42/111 avg/max HR, 8:10 hours sleep, 172.5 pounds, 1 floor climbed

Bike: 11.53 miles, 1:00:06, 11.5/19.6 avg/max mph, 55 feet elevation gain, 102/116 avg/max HR, 27/33 avg/max respiration, 59/80 avg/max cadence, 55F, 94% RH, 5 mph SW wind, clear with a bit of fog

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 mile

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 miles

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.