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

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.67 miles.

I didn't bike this week.

I took 56,016 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

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

Sunday, 12/24/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 483.53 miles

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

Monday, 12/25/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 488.98 miles

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

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

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

Tuesday, 12/26/2023

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

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

Shoes: blue Brooks Launch GTS8 - 368.69 miles

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

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

Wednesday, 12/27/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 493.43 miles

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

Thursday, 12/28/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 498.19 miles

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

Friday, 12/292023

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

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

Shoes: blue Brooks Glycerin GTS20 - 503.74 miles

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

Saturday, 12/30/2023

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

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

Shoes: blue Brooks Launch GTS8 - 370.34 miles

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

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

I walked twice this week, 4.0 miles.

I ran 5 times this week, 27.46 miles.

I didn't bike this week.

I took 65,058 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

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

Sunday, 12/17/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - shoes

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

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

Monday, 12/18/2023

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

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

Shoes: blue Brooks Launch GTS8 - miles

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

Tuesday, 12/19/2023

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

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

Shoes: blue Salomon SpeedCross 4 - 260.08 miles

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

Wednesday, 12/20/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 465.06 miles

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

Thursday, 12/21/2023

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

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

Shoes: blue Brooks Launch GTS8 - 367.04 shoes

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

    Winter Solstice, baby!

Friday 12/22/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 470.61 miles

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

Saturday, 12/23/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 479.07 miles

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

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

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

I walked twice this week, 4.30 miles.

I ran 5 times this week, 21.53 miles.

I didn't bike this week.

I took 57,368 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

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

Sunday, 12/10/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 436.03 miles

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

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

Monday, 12/11/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 440.48 miles

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

Tuesday, 12/12/2023

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

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

Shoes: blue Brooks Launch GTS8 - 360.89 miles

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

Wednesday, 12/13/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 444.94 miles

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

Thursday, 12/14/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 449.41 miles

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

Friday, 12/15/2023

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

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

Shoes: blue Brooks Launch GTS8 - 362.04 miles

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

Saturday, 12/16/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 456.16 miles

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

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

I walked 3 times this week, 4.55 miles.

I ran 5 times this week, 18.04 miles.

I didn't bike this week.

I took 57,996 steps this week according to my Garmin Venu smartwatch.

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

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

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

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

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

Sunday, 12/3/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 422.45 miles

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

Monday, 12/4/2023

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

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

Shoes: blue Brooks Launch GTS8 -  355.44 miles

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

Tuesday, 12/5/2023

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

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

Shoes: blue Brook Launch GTS8 - 357.09 miles

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

Wednesday, 12/6/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 426.90 miles

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

Thursday, 12/7/2023

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

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

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

Shoes: blue Salomon SpeedCross 4 - 255.53 miles

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

Friday, 12/8/2023

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

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

Shoes: blue Brooks Launch GTS8 - 358.74 miles

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

Saturday, 12/9/2023

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

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

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

Shoes: blue Brooks Glycerin GTS20 - 428.45 miles

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

Shoes: blue Brooks Glycerin GTS20 - 431.58 miles

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

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