Sunday, 11/10/2024 to Saturday, 11/16/2024 - Bound for Hounds 6 Hours --- IN PROGRESS

I walked 3 times this week, 5.51 miles.

I ran 5 times this week, 29.66 miles.

I didn't bike this week.

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

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1600 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/10/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:19, 8:37 pace, 135/145 avg/max HR, 161/170 avg/max cadence, 57F, 36% RH, 16 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 393.60 miles

I got for what I thought was a lazy run on my usual "Out by the pier and around" route. My right heel had its usual slight ache. I thought I was running really slow so I was surprised at what my Garmin recorded. My splits were 8:47, 8:30, 8:33, 8:44 and 8:18 over the last 0.45 mile.

Monday, 11/11/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 40:03, 9:00 pace, 126/139 avg/max HR, 159/165 avg/max cadence, 54F, 77% RH, 16 mph W wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 398.05 miles

Well ... I got out for what might be an ill-advised run. I probably should have walked but I was stubborn and went for a slow run on my usual "Out by the pier and around" route. It was a bit windy. I plodded along and refused to walk. My splits were 9:19, 8:53, 8:55, 9:01 and 8:39 over the last 0.45 mile.

Tuesday, 11/12/2024

steps, avg/max HR, pounds, floors climbed

Run: 3.15 miles, 28:27, 9:02 pace, 120/135 avg/max HR, 157/168 avg/max cadence, 39F, 70% RH, 15 mph N wind, wind chill 31F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 401.20 miles

My Alexa alarm went off at 5:20 AM. I laid in bed until 5:45 AM with my eyes shut while I listened to the wind rustle and the furnace kick on and off. I really wanted to stay under the warm covers this morning. But ... I did what I usually do. I got up ... a bit late ... but I got up, got dressed (a bit more warmly) and got out there. My right heel could have used a bit of rest but I set up a really nice and easy pace into the brisk wind of the north and set ou on my "Out to Stutson St Overlook" route. So ... only a 5K today but it's better than no 5K. My splits were 9:33, 9:13, 8:24 and 8:32 over the last 0.15 mile.

Wednesday, 11/13/2024

steps, avg/max HR, pounds, floors climbed

Walk: 2.35 miles, 31:26, 13:23 pace, 108/134 avg/max HR, 114/200 avg/max cadence, 32F, 74% RH, 6 mph SE wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 519.31 miles

The weather was colder but not as windy as yesterday so I was OK with getting out for a brisk walk on my "Out to Beach Ave" route. My splits were 13:49, 12:55 and 13:29 over the last 0.35 mile.

Thursday, 11/14/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:26, 8:38 pace, 122/137 avg/max HR, 159/170 avg/max cadence, 39F, 48% RH, 8 mph SSE wind, wind chill 34F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 405.65 miles

I just couldn't get moving this morning for a bit ... but I did get out a bit after 6:30 AM. I thought about an out and back 5K but I went a bit farther on my "Out to Dewey Ave and around" route. I took it nice and easy. I did have It was a lot lighter by the time I got done. My splits were a bit faster than I thought: 8:55, 8:33, 8:30, 8:48 and 8:04 over the last 0.45 mile.

Friday, 11/15/2024

steps, avg/max HR, 173.0/173.2 pounds, floors climbed

Walk: 2.35 miles, 31:56, 13:35 pace, 91/108 avg/max HR, 122/195 avg/max cadence, 45F, 70% RH, 5 mph ESE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 521.96 miles

I got out for my usual walk on the day before a race. I set up my usual brisk pace on my usual "Out to Beach Ave" route ... just doing the usual. My splits were 14:00, 13:06 and 13:47 over the last 0.35 mile.

Saturday, 11/16/2024

steps, avg/max HR, 172.6/171.3 pounds, floors climbed

Today's race was the Bound for Hours 6 Hour out in Shortsville NY (a 41 minute drive). It's put on by Vicky Beaver and benefits a local dogpark. It's a low key race on a out and back 2.3 mile route on the Manchester Gateway Trail over pavement and cinder. It's not flat with some gentle rollers with a few twists and turns as it follows a creek.

Run: 13.16 miles, 2:04:07, 9:26 pace, 123/142 avg/max HR, 152 avg cadence, 46F, 57% RH, 8 mph WNW wind, wind chill 43, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 418.81 miles

I met up with Andy and Laura Ciaio who live out in Victor NY. Andy had been battling injuries and is back in good form. And ... we were off! I settled in and ran with Andy for a loop. Andy started to walk so I pressed on ... loop after loop. One thing about an out and back course if that you seek everyone over and over. The lead runner was a woman by the name of Jenny who was a sight to see ... who clocked out loops under 7:00 pace. Gil, the timer, told me around 11 AM that her slowest loop up to that point was 6:57. Gil also told that she holds the race total mileage record and set an American distance record in the 6 Hour last year. She passed me during loop 3 and loop 5. My body started to complain after loop 3 with various aches and pains. I wanted a half marathon which is 5.7 loops. Loop 5 ... only part of loop 6 to go ... 1 more mile ... push ... and done! I was spent so I pressed my Venu to End. 

My splits were 9:08, 9:03, 9:21, 8:45, 9:13, 8:42, 9:41, 10:20, 9:30, 11:04, 9:32, 9:43, 8:42 and 8:33 over the last 0.16 mile. I did OK. My results from Runsignup.com are here.

Walk: 0.81 mile, 14:45 pace, 18:15 pace, 95/107 avg/max HR, 99/158 avg/max cadence, 48F, 53% RH, 10 mph WNW wind, wind chill 44F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 419.62 miles

I was spent so I just slowly walked back to complete loop 6. Then ... I went to sit down. I did get up a couple of times to OD on chocolate chip cookies and to receive a personal pan pizza. The first quarter of the cheese and pepperoni pizza was very nice and well deserved. The wind was bit chilly ... my legs were cold my fingertips turned white even though I had them in running gloves. 

A few stickers from a car next to the Trax ... today wasn't that day

So ... I packed up and went home. I drove a bit slower than normal ... I was tired. A nice day. I was achy all the rest of the day ... just the usual after a half marathon.

Sunday, 11/3/2024 to Saturday, 11/9/2024 - NSFW

I walked once this week, 2.35 miles.

I ran 6 times this week, 26.91 miles.

I didn't bike this week.

I took 58,573 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1593 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/3/2024

7287 steps, 45/139 avg/max HR, 172.4/170.6 pounds, 13 floors climbed

Run: 4.55 miles, 39:23, 8:39 pace, 129/146 avg/max HR, 157/168 avg/max cadence, 46F, 61% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 366.99 miles

I got out a bit late but I did get out. I started out stiff and slow but I picked up the pace after I loosened up. There were more people out since it was almost noon. My splits were 9:00, 8:53, 8:41, 8:24 and 7:58 over the last 0.55 mile.

Michael, my oldest son, and I watched the Miami Dolphins - Buffalo Bills game. It was a nip and tuck game. The Bills were tied 27-27 with 10 seconds to go when Bass ran on for a whopping 61 yard field goal instead of Josh prepping for a hail mary. Well ... up ... down the center ... and ... GOOD!!! The Bills won 31-27 to go the 7-2!!!

Monday, 11/4/2024

7698 steps, 46/149 avg/max HR, 172.7/171.8 pounds, 17 floors climbed

Run: 4.35 miles, 38:15, 8:47 pace, 125/154 avg/max HR, 157 avg cadence, 46F, 49% RH, 9 mph SE wind, wind chill 42F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 371.34 miles

I got out a bit late but still got out for a lazy run. I dragged myself out. I walked a bit in mile at the start of Greenleaf Rd but ... then started to sprint my way in. I thought the run sucked ... but it was OK. My splits were 9:22, 9:04, 8:39, 8:31 and 7:27 over the last 0.35 mile.

Tuesday, 11/5/2024

9139 steps, 44/136 avg/max HR, 171.7/170.7 pounds, 13 floors climbed

Run: 3.15 miles, 27:25, 8:42 pace, 130/139 avg/max HR, 156/165 avg/max cadence, 72F, 53% RH, 12 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 374.49 miles

I usually go to sleep within minutes of laying my head on the pillow but last night ... not so much. I don't think I fell asleep until 1 AM. So ... I skipped my Alexa alarm at 5:20 AM. I woke up around 7:30 AM after a fitful bout of sleep. I did get out before lunch at a 5K. It was warm so I just wore shorts and a tank top ... and I still overheated. I thought my pace sucked but ... my splits were 8:34, 8:36, 8:55 and 8:42 over the last 0.15 mile.

OK ... I went to bed ... I voted ... I did my part.

Wednesday, 11/6/2024

OK ... I slept in ... I went downstairs and turned on the news ... WTF!!! Fucking Trump won??? WTF!!! The blue wall didn't hold ... PA, Wincosin and Georgia went to Trump!!! It's fucking 2016 all over again!!! Didn't the US learn anything in the fiasco and shitshow of his 4 years at the helm??? No ... well ... the guardrails are off this time ... he and his fucking minions know what to do this time. I know I will be saying "I TOLD YOU SO" so many times in the next 4 years. WTF!!! I just sat and doomscrolled all morning. WTF!!! Where the fuck were all the Democrats that voted in 2020???

5640 steps, 48/139 avg/max HR, 172.1/171.3 pounds, 12 floors climbed

Run: 3.15 miles, 27:22, 8:41 pace, 133/142 avg/max HR, 158/164 avg/max cadence, 64F, 73% RH, 16 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 377.64 miles

I needed this run. My right heel has had a slight nagging ache for days now and a walk probably would have been wise ... but I don't do wise. So ... I went for a run to clear my head. I needed to do something for myself. I set out at a nice and easy pace on my "Out to Dewey Ave" route. I got it done with just an out and back during my lunch hour. My splits were 8:47, 8:41, 8:38 and 8:17 over the last 0.15 mile.

Thursday, 11/7/2024

Well ... it wasn't a nightmare ... Trump won. America welcomed back another 4 years of a Trump shitshow. I predict that by 2027 that America will be in recession, and we will enter the "I told you so" phase. I had planned to retire when I was 70 since I have an easy job ... will Social Security still be there?

8165 steps, 47/135 avg/max HR, 171.8/171.4 pounds, 13 floors climbed

Walk: 2.35 miles, 29:37, 12:36 pace, 121/137 avg/max HR, 124/205 avg/max cadence, 54F, 77% RH, 9 mph NNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 516.96 miles

I started out on my "Out to Beach Ave" route at a brisk pace ... and then hiked it up. My splits were 12:42, 12:24 and 12:56 over the last 0.35 mile.

Friday, 11/8/2024

Here is a lament ... What does stupidity lie between ... Canada and Mexico. My wife, oldest son and daughter and I were not stupid ... but enough voters were stupid enough to give us 47 after we got rid of 45. My middle finger will get quite a workout in the next 4 years.

9862 steps, 42/140 avg/max HR, 173.3/172.1 pounds, 17 floors climbed

Run: 5.45 miles, 47:51, 8:47 pace, 130/142 avg/max HR, 161/169 avg/max cadence, 48F, 71% RH, 10 mph W wind, wind chill 44F, clear

Shoes: blue/green Brooks Glycerin GTS20 - 382.89 miles

It was dark, a bit windy and clear this morning. But ... no matter ... it was a run day so I got up, dressed and out for a run. I chose my rarely used "Out on the pier and around" route. It was definitely a bit chilly running into the wind coming back from the pier. My splits were 9:18, 8:42, 8:46, 8:40, 8:43 and 8:15 over the last 0.45 mile.

Saturday, 11/9/2024

10782 steps, 46/144 avg/max HR, 170.4 pounds, 13 floors climbed

Run: 6.26 miles, 54:15, 8:42 pace, 132/150 avg/max HR, 158/168 avg/max cadence, 48F, 46% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 389.15 miles

I wanted a nice and easy 10K so I went out and ran one. J chose my very rarely used "Almost out to the Char" route. My splits were 8:58, 8:48, 8:44, 8:37, 8:39, 8:40 and 7:48 pace over the last 0.26 mile.

Sunday, 10/27/2024 to Saturday, 11/2/2024 - Grocery Run 10K

I walked 3 times this week, 6.35 miles.

I ran 6 times this week, 20.38 miles.

I didn't bike this week.

I took 58,437 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1586 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/27/2024

5283 steps, 45/105 avg/max HR, 169.3/169.7 pounds, 10 floors climbed

Walk: 2.35 miles, 31:52, 13:34 pace, 87/103 avg/max HR, 112 avg cadence, 32F, 86% RH, 7 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 510.61 miles

I got out for a brisk walk after 5 run days. It was chilly so my hands almost froze by the time I was done. My splits were 14:05, 12:54 and 13:55 over the last 0.35 mile.

What a straight BLUE ballot looks like!

I got out to the Greece Town Hall to do my civic duty and vote for the candidates of my choice. It was the closest early voting site. There was a line but it moved quickly. I was in and out in 10 minutes.

Monday, 10/28/2024

9972 steps, 47/145 avg/max HR, 170.1/168.9 pounds, 19 floors climbed

Run: 4.46 miles, 38:47, 8:42 pace, 131/149 avg/max HR, 157/170 avg/max cadence, 46F, 76% RH, 9 mph E wind, wind chill 42F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 346.52 miles

I didn't sleep well so I bagged my Alexa alarm at 5:20 AM sometime during the night. I dragged myself out around 10 AM for a run. I fully expected it to be one of the worst runs ever ... and the first mile was. But ... I started to pick up the pace a bit ... and it turned out to be a pretty good run. My splits were 9:05, 8:49, 8:48, 8:33 and 7:47 over the last 0.46 mile.

Tuesday, 10/29/2024

9751 steps, 43/135 avg/max HR, 170.9/169.9 pounds, 12 floors climbed

Run: 4.45 miles, 39:41, 8:55 pace, 125/140 avg/max HR, 157/164 avg/max cadence, 41F, 81% RH, 3 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 350.97 miles

The cresent moon hung in the eastern sky this morning (9.8x zoom handheld)

I had to drag myself out of bed, downstairs and out the door this morning. My mind didn't want to go but my body just started running on my "Out to Dewey Ave and around" route. I wanted to turn around at Dewey Ave for just a 5K but I turned right and ran onward. I didn't push the pace and just accepted that I was out there. My splits were 9:13, 8:53, 8:43, 8:53 and 8:48 over the last 0.45 mile.

Wednesday, 10/30/2024

7163 steps, 47/147 avg/max HR, 171.6/170.6 pounds, 14 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 128/157 avg/max HR, 156/165 avg/max cadence, 63F, 68% RH, 10 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 354.12 miles

I had to drag myself out again this morning. It was warmer so I just wore shorts and a short sleeve tech. I set up a really nice and easy pace and endured the suck. My right heel felt a bit achy. My splits were 9:23, 8:55, 8:39, 7:32 over the last 0.15 mile.

Thursday, 10/31/2024

6506 steps, 47/104 avg/max HR, 170.9/170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 34:40, 14:45 pace, 91/111 avg/max HR, 112 avg cadence, 61F, 68% RH, 7 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 512.96 miles

I had a severe lack of motivation this morning. I struggled to get out of bed and out the door. I settled for a walk at a lazy pace. My splits were 15:28, 14:16 and 14:10 over the last 0.35 mile.

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

I took 6 walks in October for 14.1 miles, 2.35 miles/walk and 75 walks so far in 2024 for 147.13 miles, 1.96 miles/walk

I took 26 runs in October for 125.18 miles, 4.81 miles/run and 262 runs so far in 2024 for 1156.90 miles, 4.42 miles/run.

I ran one race in October:

 10/19 Scare Brain Cancer Away 5K - 24:35, 7:53 pace, 56th out of 334, 3rd out of 14 in my M 65-69 age group, 39F, 89% RH, 6 mph WSW wind, wind chill 35F, sunny

I walked 281, 184 steps in October and 2,728,572 steps so far in 2024.

Friday, 11/1/2024

5468 steps, 44/104 avg/max HR, 171.1/170.8 pounds, 10 floors climbed

Walk: 1.65 miles, 24:18, 14:44 pace, 83/97 avg/max HR, 99/138 avg/max cadence, 63F, 72% RH, 25 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 514.61 miles

I got a better night of sleep so I had more motivation this morning. It was still warm but very windy. I decided to keep off the road as much as possible so I chose my "Out to Lind Rd" which kept me on the sidewalk. The wind did help a bit on the way back! My splits were 15:22 and 13:46 over the last 0.65 mile.

Saturday, 11/2/2024

14294 steps, 41/147 avg/max HR, 173.4/171.6 pounds, 12 floors climbed

Today's race was the 11th out of the 12 for the Greater Rochester Running Club (GRRC) Runner of the Year (RROY) series. I have run all but 2 so far and I am signed up for the last, the Race with Grace 10K, on Thanksgiving. I was up before my Alexa alarm went off at 5:20 AM and got up and out for the race venue around 7 AM.

The race initially didn't start out well. I parked at a parking garage just off of South Clinton Ave and ran up to the race. I didn't remember until I got there that I could have parked at the Strasenburgh Planetarium. Then I also realized that I had left my headphones in the trunk of the Trax.  

Run: 1.36 miles, 12:54, 9:29 pace, 133/145 avg/max HR, 153/168 avg/max cadence, 44F, 70% RH, 9 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 355.48 miles

So ... I ran old school with no music. I was a bit warm so I stashed my short sleeve tech behind a stone wall.

Run: 6.31 miles, 50:26, 8:00 pace, 137/149 avg/max HR, 162/175 avg/max cadence, 40F, 76% RH, 8 mph WNW wind, wind chill 35F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 361.79 miles

I stretched a bit and waited. And ... we were off! I got up to a nice race pace fairly quickly. I got used to no music and just concentrated on my mechanics ... pumping my arms and stretching forward with my stride. I ran well and barely looked at my Venu. I felt I slowed down in the last couple of miles (I sped up!). I just tried to keep with the woman that I was behind. I could see the finish ... timer around 50:00 ... and done in 50:26 (gun time 50:28, chip time 50:21).

Run: 0.65 mile, 6:39, 10:11 pace, 117/125 avg/max HR, 150/161 avg/max cadence, 40F, 76% RH, 8 mph WNW wind, wind chill 35F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 362.44 miles

The food tent was jammed with lots of 5K finishers so I just grabbed a chocolate milk, a couple cookies and a fudge square before I ran back to the Trax.

I did pretty well. I was 66th out of 246, 4th out of 10 in my M 60-69 age group, results here. My splits were 8:08, 8:18, 8:09, 7:53, 7:54, 7:48 and 7:21 over the last 0.31 mile. I found out for my running spreadsheet that I really ran well with a 2:03 minute 10K PR for 2024. Nice! There were a lot more 5K finshers ... 984 of them, results here.

Sunday, 10/20/2024 to Saturday, 10/26/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 34.70 miles.

I didn't bike this week.

I took 72,896 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1579 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/20/2024

14038 steps, 45/137 avg/max HR, 174.2/167.5 pounds, 24 floors climbed

Run: 8.55 miles, 1:16:41, 8:58 pace, 127/140 avg/max HR, 157/170 avg/max cadence, 46F, 76% RH, 9 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 315.91 miles

I got out and decided to go long. So I set up a "get it done" pace and ... got it done. I did stop for a couple of walk breaks. It was a beautiful and crisp fall day, so I decided to enjoy it. My splits were 9:11, 8:57, 8:56, 8:53, 8:47, 9:09, 9:25, 8:41 and 8:29 over the last 0.55 mile.

Monday, 10/21/2024

9496 steps, 44/134 avg/max HR, 169.9/168.5 pounds, 15 floors climbed

Run: 4.45 miles, 39:59, 8:59 pace, 125/138 avg/max HR, 157/167 avg/max cadence, 54F, 67% RH, 8 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 320.36 miles

It was back to the usual waking up my Alexa at 5:30 AM and getting out around 6 AM this morning. I really didn't want to but my body started to run so I went with it. I felt a bit tired but I kept running and didn't stop until I was done. My splits were 9:24, 8:53, 8:49, 9:01 and 8:33 over the last 0.45 mile.

Tuesday, 10/22/2024

8749 steps, 43/129 avg/max HR, 171.0/170.7 pounds, 9 floors climbed

Walk: 2.35 miles, 31:40, 13:28 pace, 103/132 avg/max HR, 111 avg cadence, 52F, 76% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 508.26 miles

I woke up at 5:09 AM before my Alexa alarm went off at 5:20 AM. Yes, it was dark ... but I got up, dressed and out by 6 AM. I decided to give my running legs a bit of rest by giving them a brisk walk. I set up a fast pace at first and picked up the pace once I got warmed up. My splits were 14:12, 12:54 and 12:58 over the last 0.35 mile.

Wednesday, 10/23/2024

9408 steps, 45/141 avg/max HR, 170.8/169.0 pounds, 16 floors climbed

Run: 4.45 miles, 38:50, 8:43 pace, 128/143 avg/max HR, 157/168 avg/max cadence, 63F, 59% RH, 15 mph SSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 324.81 miles

I was up a bit before my Alexa alarm went off at 5:20 AM. It was a run day so I got up and got out there. It was a bit windy but I just set off into the pre-dawn darkness and got it done. I found a Yankee hat, size 7 5/8, in the middle of Dewey Ave that I picked up and took home. My splits were 9:15, 8:45, 8:26, 8:44 and 8:08 over the last 0.45 mile.

Thursday, 10/24/2024

10362 steps, 42/134 avg/max HR, 170.9/169.9 pounds, 14 floors climbed

Run: 5.25 miles, 45:53, 8:44 pace, 125/140 avg/max HR, 158/170 avg/max cadence, 45F, 81% RH, 8 mph W wind, wind chill 41F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 329.06 miles

The weather was definitely cooler this morning but it was another run day so I got up, got dressed and got out there. I set up a nice and easy pace on my "Out to Island Cottage Rd" route. Yes ... it was dark but the miles are still the same. My splits were 9:00, 9:00, 8:44, 8:39, 8:32 and 7:49 over the last 0.25 mile.

Friday, 10/25/2024

7544 steps, 43/139 avg/max HR, 169.7/169.0 pounds, 15 floors climbed

Run: 4.45 miles, 39:12, 8:48 pace, 129/144 avg/max HR, 157/166 avg/max cadence, 36F, 80% RH, 6 mph WSW wind, wind chill 31F, clear

Shoes: blue/green Brooks Glycerin GTS20 - 333.51 miles

The weather was a bit chilly this morning. I still wore shorts but layered with a long/short sleeve combo. I set up a nice pace like usual and got it done. My splits were 9:09, 8:57, 8:46, 8:41 and 8:05 over the last 0.45 mile.

Saturday, 10/26/2024

13299 steps, 47/137 avg/max HR, 169.5/168.3 pounds, 18 floors climbed

Run: 7.55 mies, 1:06:34, 8:49 pace, 127/145 avg/max HR, 157/172 avg/max cadence, 45F, 76% RH, 8 mph W wind, wind chill 41F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 340.96 miles

Picture taken by Roger Howe (I'm in the yellow shirt)

Today was a trip out to Hilton for the annual Kelly's Run for the Pastries. There were about 20 runners in the parking lot across the street at 7:30 AM when we set up. It was a bit windy so I put on my Brooks beanie along with shorts, a long sleeve tech and running gloves. I set up a slow pace with everyone else. I settled into a pack of 6 women and 2 guys for the first 3 miles. I continued onward past Curtis Rd by myself. I could have turned and settled for 5 but I wanted to earn my donut so I turned right at Moul Rd. 

A row of signs for Democrat candidates

My right heel did complain past 6 miles. My splits were 9:27, 8:53, 8:45, 8:39, 8:38, 8:46, 8:43 and 8:31 over the last 0.55 mile.

A picture of Canandaigua Lake taken by Montanus Photography 

The leaves are changing! I run through leaves on the LOSP Trail every morning.

Sunday, 10/13/2024 to Saturday, 10/19/2024 - Scare Brain Cancer Away 5K

I walked once this week, 2.35 miles.

I ran 7 times this week, 25.70 miles.

I didn't bike this week.

I took 58,582 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike 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 CelsusSound S800C 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 1572 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/13/2024

9199 steps, 40/145 avg/max HR, 168.6/168.1 pounds, 23 floors climbed

Run: 4.45 miles, 38:05, 8:33 pace, 132/153 avg/max HR, 158 avg cadence, 46F, 87% RH, 9 mph ESE wind, wind chill 42F, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 286.11 miles

It was dreary, damp and a bit chilly when I stepped out for my run. But ... I ran ... because that is when I do. I set up my usual pace on my usual "Out by the pier and around" route. It started to sprinkle and then it settled into a light rain. No matter ... I just concentrated on swinging my arms and pushing through with my stride ... steady ... keep going ... done. My splits were 8:59, 8:41, 8:29, 8:24 and 7:49 over the last 0.45 mile.

Monday, 10/14/2024

9839 steps, 40/148 avg/max HR, 169.5/169.0 pounds, 14 floors climbed

Run: 4.55 miles, 39:21, 8:39 pace, 129/144 avg/max HR, 157/170 avg/max cadence, 45F, 81% RH, 9 mph NNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 290.66 miles

I went to sleep late. I woke up to my Alexa alarm at 5:20 AM and could immediately hear the wind and rain rattling the window screens. I decided to bag my 6 AM run and failed to go back to sleep. The rain didn't really stop until almost noon. I got out during lunch. It was still a bit windy but I pushed through it. I was a bit warm when I had a tailwind and a bit chilly when I had a headwind. My splits were 8:48, 8:41, 9:01, 8:36 and 7:40 over the last 0.45 mile.

Tuesday, 10/15/2024

8763 steps, 45/139 avg/max HR, 171.1/169.8 pounds, 24 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 128/143 avg/max HR, 155/167 avg/max cadence, 45F, 70% RH, 13 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 295.11 miles

I stayed up late and then couldn't get to sleep so I skipped my Alexa alarm at 5:20 AM. I got out before lunch with a quick run on my "Out to Dewey Ave". There is something to be said for running in the sunshine. My splits were 8:56, 8:46, 8:32, 8:21 and 7:56 over the last 0.45 mile.

Wednesday, 10/16/2024

9773 steps, 41/141 avg/max HR, 170.1/168.9 pounds, 13 floors climbed

Run: 5.25 miles, 45:10, 8:36 pace, 127/148 avg/max HR, 160/170 avg/max cadence, 39F, 87% RH, 5 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 300.36 miles

I went to bed early and still couldn't get out of bed when my Alexa alarm went off at 5:20 AM. I went back to sleep until 6:36 AM. I got out after 8 AM for a run on my "Out to Island Cottage Rd" route. I set up a nice and easy pace. I let my legs just carry me into the wind and trusted that I would warm up eventually. I forgot my Brooks beanie and did regret it until I turned and headed back. But ... I got the run done ... boom. My splits were 8:45, 8:49, 8:43, 8:29, 8:28 and 7:46 over the last 0.25 mile.

Thursday, 10/17/2024

6588 steps, 41/146 avg/max HR, 170.6/170.3 pounds, 11 floors climbed

Walk: 2.35 miles, 31:25, 13:22 pace, 112/140 avg/max HR, 107 avg cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, mostly sunny

Shoes: blue Brooks Launch GTS8 - 505.91 miles

"Tall Doug" was out running

Well ... I slept in again. I guess the world doesn't end if I don't get out at 6 AM. It is a lot brighter at 8:30 AM that's for sure! It was a bit chilly for my shorts and long/short sleeve tech attire so I set up my usual brisk pace. My splits were 13:25, 13:14 and 13:39 over the last 0.35 mile.

Friday, 10/18/2024

5810 steps, 41/127 avg/max HR, 170.1/169.3 pounds, 16 floors climbed

Run: 3.15 miles, 28:43, 9:07 pace, 121/132 avg/max HR, 155/165 avg/max cadence, 37F, 87% RH, 6 mph SW wind, wind chill 33F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 509.06 miles

I normally do a walk on the day before a race but today I decided to do a really easy 5K on my "Out to Stutson St Overlook" route. It was a really beautiful crisp and sunny morning! I held back with splits of 9:25, 8:56, 9:02 and 8:45 over the last 0.15 mile.

Saturday, 10/19/2024

8610 steps, 45/144 avg/max HR, 169.8/169.3 pounds, 13 floors climbed

Today's race was my 8th Scare Brain Cancer Away 5K. It was a Rochester Runner of the Year (RROY) race held for 16 years out in East Rochester NY. I do like this course. I have also run 6 Karkocker 5Ks on this course so I knew it well.

Run: 0.71 mile, 6:22, 9:02 pace, 116/131 avg/max HR, 152/165 avg/max cadence, 39F, 89% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 509.77 miles

I got out for a wee warm up run so to pass the time and get set to run another 5K ... my 133rd.

Run: 3.14 miles, 24:24, 7:47 pace, 138/150 avg/max HR, 163/171 avg/max cadence, 39F, 89% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTW20 - 512.91 miles

A bit late but ... we were off at 9:04 AM. I got up to race pace slowly but surely and carefully. I felt good so I concentrated on swinging my arms and pushing forward with my stride. I was breathing well so I just went with it for mile 1, mile 2 and mile 3. I was pleased when I saw the timer around 24:00. I pushed and ... done in 24:24 (24:25 gun time). I knew it was a PR for 2024 (by 9 seconds). Nice!

This picture was taken by Andy Ciaio

I walked a bit and talked with 2 runner friends ... Andy Ciaio and Bill Beyerbach. Andy and I went inside to some pizza and yogurt. Andy won 1st in his age group (fanny pouch). Bill won 2nd and 1 won 3rd (socks) in our age group.

Well ... I did well. I was 56th out of 334, 3rd out of 14 in my M 65-69 age group, results link here. My splits were 7:53, 7:57, 7:37 and 7:02 over the last 0.14 mile.

Tuesday, 10/22/2024

Walk: 2.35 miles, 31:40, 13:28 pace, 103/132 avg/max HR, 111 avg cadence, 52F, 76% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 508.26 miles

I woke up before at 5:09 AM before my Alexa alarm went off at 5:20 AM. I decided to give my running legs a bit of a rest by giving them a brisk bit of walking this morning. I set up a fast pace at first and then pushed it once I got warmed up. My splits were 14:12, 12:54 and 12:58 over the last 0.35 mile.

Sunday, 10/6/2024 to Saturday, 10/12/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 33.71 miles.

I didn't bike this week.

I took 66,952 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike 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 CelsusSound S800C 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 1565 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/6/2024

15495 steps, 40/138 avg/max HR, 169.9/167.1 pounds, 24 floors climbed

Run: 8.65 miles, 1:17:15, 8:56 pace, 113 feet total ascent, 129/144 avg/max HR, 157/171 avg/max cadence, 52F, 82% RH, 6 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 256.60 miles

I wanted to get in a bit long run today since a lot of trail runners were running the Many Lite down in Letchworth State Park. I figured that if they were running about 20 miles that I could run a bit farther than I usually do. So ... I headed out on my "Out to Island Cottage Rd and around" route and then extended it a bit further. I did OK for a while and then ran a bit out of energy in mile 7. My splits were 8:54, 8:56, 8:36, 8:39, 8:52, 9:01, 9:51, 8:53 and 8:31 over the last 0.65 mile. 

My pre-run routine is to weigh myself, program the coffee machine, get dressed and get out there. Well ... when I stepped back inside from my stretching the coffee machine had ... NO COFFEE ... aarrgghh! I couldn't get it to start. So ... I got dressed in normal clothes and headed out to BJs to get a new Mr. Coffee coffee machine. I unboxed it, set it up and soon I tasted coffee goodness! The coffee did taste better too! Oh ... my post-run routine is to weigh myself, drink coffee and put my feet up on the couch, lol.

Monday, 10/7/2024

7280 steps, 42/140 avg/max HR, 170.4/169.0 pounds, 14 floors climbed

Run: 4.55 miles, 49:42, 8:43 pace, 65 feet total ascent, 130/145 avg/max HR, 155/163 avg/max cadence, 57F, 72% RH, 17 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 261.15 miles

I didn't sleep well so I skipped my Alexa alarm at 5:20 AM. I did get out a nice "Out by the pier and around" route run at my usual pace just before lunch. My splits were 8:55, 8:43, 8:45, 8:45 and 8:15 over the last 0.55 mile.

Tuesday, 10/8/2024

9284 steps, 42/141 avg/max HR, 169.6/168.3 pounds, 8 floors climbed

Run: 5.25 miles, 45:30 estimated, 8:40 pace estimated, 44 feet total ascent, 132/147 avg/max HR, 159/169 avg/max cadence, 48F, 87% RH, 5 mph SSW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 266.40 miles

I was pretty sure that I pressed Start on my Garmin Venu when I started out this morning ... so I didn't check it until I was 2.25 miles out on my "Island Cottage Rd" route. Oh well ... shit happens. I am guessing that I was running 8:40 to 8:45 pace. I saw two walkers. One had a bright flashlight and the other had a really dim red light. Guess which one I saw first? 

Wednesday, 10/9/2024

9910 steps, 41/138 avg/max HR, 170.0/170.2 pounds, 18 floors climbed

Run: 4.45 miles, 38:18, 8:36 pace, 118 feet total ascent, 127/140 avg/max HR, 159/168 avg/max cadence, 39F, 93% RH, 7 mph WSW wind, wind chill 35F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 270.85 miles

It was a bit chilly this morning. I quickly found my Brooks beanie before I headed out on my "Out to Dewey Ave and around" route. I set up a quicker than usual pace since the west wind was a bit chilly. Nothing unusual and no one was out. My splits were 8:04, 8:44, 8:24 8:30 and 7:57 over the last 0.45 mile.

Thursday, 10/10/2024

10531 steps, 41/138 avg/max HR, 19 floors climbed

Run: 4.56 miles, 39:33, 8:41 pace, 112 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 76% RH, 5 mph W wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 275.41 miles

I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. The headlamp on my Noxgear Tracer2 lighted vest died just before I got to the Secret Sidewalk so it was a bit dark back there. I could sort of see the sidewalk so it was all good. The couple walking their dog back there could see me coming but I didn't see them until I was pretty close. My splits were 9:06, 8:39, 8:44, 8:41 and 7:54 over the last 0.56 mile. 

I think my settings were night and either 8s or 25s ... very light

Well ... tonight was another "can't miss the Northern Light in the USA" night. There are tons of really good pictures that people took with their phones and cameras. I went out with my Galaxy S24+, set the camera to night and tried either 8s or 25s pictures from the middle of the Lakeshore Country Club behind our Greenleaf Meadows townhouse. I was out around 9 to 9:30 PM. I tried and tried but my pictures were ... @#$% ... not the best. I found that other people that I knew good luck with Apple phones but not with Galaxy phones.

A professional photographer, Jim Montanus of Montanus Photography, took these pictures in a span of 24 hours. The first two are from Wednesday night, the third from Thursday afternoon and the fourth on Thursday. I think he lives on Lake Ontario so he might have just looked out his window, lol.

Friday, 10/11/2024

4805 steps, 45/107 avg/max HR, 14 floors climbed

Walk: 2.35 miles, 30:13, 12:50 pace, 89 feet total ascent, 89/114 avg/max HR, 127 avg cadence, 37F, 87% RH, 7 mph SW wind, wind chill 33F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 503.56 miles

A walk on this chilly morning fit the bill after 5 run day. Yes ... it was a bit chilly so my pace was very brisk. My splits were 12:55, 12:53 and 12:59 over the last 0.35 mile.

Saturday, 10/12/2024

9647 steps, 43/141 avg/max HR, 170.0/168.1 pounds, 14 floors climbed

Run: 6.25 miles, 54:05, 8:39 pace, 121 feet total ascent, 129/146 avg/max HR, 158/168 avg/max cadence, 54F, 71% RH, 8 mph NNW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 509.81 miles

I got for a bit longer run this morning. I headed out onto the LOSP Trail and then decided to keep going on my "Out to Island Cottage Rd and around" route. The NNW wind was a bit chilly for the first 2 miles until I warmed up. My splits were 8:56, 9:00, 8:43, 8:29, 8:30, 8:24 and 8:10 over the last 0.25 mile.

Sunday, 9/29/2024 to Saturday, 10/5/2024

I walked twice times this week, 4.70 miles.

I ran 5 times this week, 23.46 miles.

I didn't bike this week.

I took 59,071 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike 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 CelsusSound S800C 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 1558 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/29/2024

4909 steps, 41/96 avg/max HR, 169.0 pounds, 9 floors climbed

Walk: 2.35 miles, 36:02, 15:20 pace, 63 feet total ascent, 79/96 avg/max HR, 113/122 avg/max cadence, 64F, 94% RH, 6 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 498.86 miles

I woke up at 3:45 AM and couldn't get back to sleep. First, it was because it was because of last night's disagreement between my oldest son, Michael, and my darling wife, Christine. Michael has been our house guest for the past 3 weeks while his apartment in Macedon getting its mold mitigated (no end date in sight yet). Well ... Christine picked the time while we were gone to get his checkbook and do a bit of grocery shopping to pull more stuff out of that room (and flop it in our room), put his stuff on his bed and tie a shade cord to a dresser (why?). She was bitchy when we got home. Michael has enough stress without her piling on more stress. Michael did do his laundry last night while we were sleeping for heavens sake so he is a bit pissed at her. Oh ... I also couldn't get back to sleep because she started snoring. I gave up and went downstairs around 5 AM. I

So ... I got out for a walk with a tired mind and body around 6:30 AM. I struck up a tired pace for the first mile and then picked it up. My splits were 15:59, 14:52 and 14:53 over the last 0.35 mile.

Monday, 9/30/2024

10083 steps, 45/141vavg/max HR, 169.7/167.8 pounds, 12 floors climbed

Run: 4.45 miles, 38:43, 8:42 pace, 73 feet total ascent, 126/143 avg/max HR, 157/167 avg/max cadence, 57F, 94% RH, 3 mph NNE wind, partly cloudy with a bit of fog

Shoes: blue/green Brooks Glycerin GTS20 - 228.94 miles

A handheld zoom to 4.7x

Well ... I was up at 4:42 AM this morning after getting to bed a bit early around 10 PM. The Bills were down 10-28 by then to the Baltimore Colts down in Baltimore en route to a 10-35 loss. Oh, well ... 3-1 isn't so bad. I got out for a nice and easy run on my "Out to Dewey Ave and around". I kept my headlamp on the whole way.

Well ... today was the last day of September so ... it's stat time!

I took 8 walks in September for 15.66 miles, 1.96 miles/walk and 68 walks so far in 2024 for 131.38 miles, 1.93 miles/walk.

I took 25 runs in September for 109.93 miles, 4.40 miles/run and 233 runs so far in 2024 for 1023.41 miles, 4.39 miles/run/

I ran 2 races in September and 19 races so far in 2024.

 09/07 Heritage Hero 10K - 52:24, 8:22 pace, 14th out of 50, 2nd out of 3 in my M 60-69 age group, 57F, 89% RH, 10 mph WSW wind, cloudy with a bit of drizzle

 09/10 Run Our River 5K - 25:05, 8:00 pace, 59th out of 110, 5th out of 9 in my M 60-69 age group, 73F, 44% RH, 5 mph NE wind, partly cloudy

I took 283,221 steps in September and 2,447,338 steps so far in 2024.

Tuesday, 10/1/2024

12716 steps, 40/134 avg/max HR, 170.0 pounds, 16 floors climbed

Run: 4.56 miles, 41:44, 9:09 pace, 66 feet total ascent, 121/138 avg/max HR, 156/165 avg/max cadence, 57F, 94% RH, calm, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 233.50 miles

I fell back asleep for 20 minutes after my Alexa alarm went off at 5:20 AM. So I got out about 10 minutes late. I felt a bit sluggish all the way on this run. I usually speed up a bit in the latter miles but not today (OK ... maybe mile 4 and the last 0.56 mile). My splits were 9:34, 9:09, 9:16, 8:57 and 8:38 over the last 0.56 mile.

Wednesday, 10/2/2024

8966 steps, 41/149 avg/max HR, 170.8/169.7 pounds, 14 floors climbed

Run: 5.25 miles, 45:57, 8:45 pace, 54 feet total ascent, 128/153 avg/max HR, 158/170 avg/max cadence, 57F, 94% RH, 7 mph NW wind, misty

Shoes: blue/green Brooks Glycerin GTS20 - 238.75 miles

There was a light mist when I stepped outside. I could have stepped back inside and went out later ... but I just thought "Well ... I'm going to get a bit wet". I set up a nice and easy pace like usual as I headed out on my "Out to Island Cottage Rd" route. I actually saw a walker! He was walking without a headlamp while holding an umbrella. We exchanged "Morning" when I passed him twice (out and back). I did get a bit damp but I got it done. My splits were 9:14, 8:49, 8:47, 8:40, 8:28 and 7:51 over the last 0.25 mile.

Thursday, 10/3/2024

9850 steps, 41/135 avg/max HR, 170.1/169.1 pounds, 14 floors climbed

Run: 4.65 miles, 41:53, 9:00 pace, 78 feet total ascent, 126/139 avg/max HR, 155 avg cadence, 50F, 87% RH, 8 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 243.40 miles

My mind wanted to go back to sleep but my body dragged me up and out onto my "Out by the pier and around" route. I set up a nice and easy pace. I saw 2 walkers. The first one on the LOSP Trail had a headlamp and second one on the Secret Sidewalk didn't but it was almost light by then. I stopped to take several pictures in Ontario Beach Park just beyond the wheelchair trail out to Lake Ontario. It was very quiet and peaceful. My splits were 9:04, 8:47, 9:46, 8:46 and 8:24 over the last 0.65 mile. 

Friday, 10/4/2024

9850 steps, 42/134 avg/max HR, 170.7/169.5 pounds, 13 floors climbed

Run: 4.55 miles, 39:48, 8:45 pace, 72 feet total ascent, 124/142 avg/max HR, 159/200 avg/max cadence, 52F, 82% RH, 6 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 247.95 miles

I was out for my fifth run in a row this morning on my "Out to Dewey Ave and around" route. There was no one out besides me besides the usual cars and school buses. I found a Wegmans bag on the shoulder by the water plant on Dewey Ave. My splits were 9:13, 8:46, 8:26, 8:45 and 8:24 over the last 0.55 mile.

Saturday, 10/5/2024

4623 steps, 41/124 avg/max HR, 170.6/170.2 pounds, 10 floors climbed

Walk: 2.35 miles, 31:50, 13:33 pace, 60 feet total ascent, 107/130 avg/max HR, 121 avg cadence, 61F, 72% RH, 9 mph NW wind, sunny

Shoes: blue Brooks Launch GTS8 - 501.21 miles

I got out a bit late for a walk after 5 consecutive run days. I chose my usual "Out to Beach Ave" route. There are certainly more cars out after 10:30 AM! My splits were 13:33, 13:20 and 14:09 over the last 0.35 mile.

Sunday, 9/22/2024 to Saturday, 9/28/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 29.51 miles.

I didn't bike this week.

I took 67,182 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike 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 CelsusSound S800C 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 1551 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/22/2024

8247 steps, 41/140 avg/max HR, 169.2/167.2 pounds, 14 floors climbed

Run: 4.45 miles, 38:53, 8:44 pace, 69 feet total ascent, 128/143 avg/max HR, 157/167 avg/max cadence, 61F, 88% RH, 3 mph S wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 200.33 miles

I got out a bit early on my usual run on my usual "Out by the pier and around" route. I saw the same two guys on their walk. So ... nothing unusual. My splits were 9:02, 8:38, 8:37, 8:44 and 8:34 over the last 0.45 mile.

Monday, 9/23/2024

8840 steps, 42/102 avg/max HR, 9 floors climbed

Walk: 2.25 miles, 30:51, 13:43 pace, 12 feet total ascent, 83/113 avg/max HR, 119/134 avg/max cadence, 66F, 83% RH, 9 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 608.73 miles

I stayed a bit late to watch a thrilling KC-Atlanta game which KC won 22-17. Then ... my darling wife, Christine, had some congestion and snored more than a bit. I got some sleep but not as much as I needed. I skipped my Alexa alarm at 5:20 AM to get more sleep so I slept until 7:07 AM. Then I was up and out to work. So ... I got out for a walk at L3Harris to get my workout done. I figured that life would get in the way if I waited until I got home ... I was right. Anyways ... my splits were 13:36, 13:47 and 13:55 over the last 0.25 mile.

Tuesday, 9/24/2024

11690 steps, 40/139 avg/max HR, 169.8/168.7 pounds, 16 floors climbed

Run: 4.45 miles, 38:57, 8:45 pace, 79 feet total ascent, 126/146 avg/max HR, 158/167 avg/max cadence, 63F, 83% RH, 8 mph SE wind, cloudy

Run: blue/yellow Brooks Glycerin GTS20 - 204.78 miles

It was back to the grind of my 6 AM run this morning. It was dark so I had the headlamp of my Noxgear Tracer2 on for most of my run. I set up my usual nice and easy pace on my "Out to Dewey Ave and around" route. Boom ... got it done. My splits were 9:03, 8:46, 8:32, 8:51 and 8:18 over the last 0.45 mile.

Wednesday, 9/25/2024

13050 steps, 40/142 avg/max HR, 170.2/168.6 pounds, 17 floors climbed

Run: 6.06 miles, 53:43, 8:52 pace. 89 feet total ascent, 125/148 avg/max HR, 157/165 avg/max cadence, 64F, 77% RH, 14 mph S wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 210.84 miles

I decided to go a bit longer this morning on my "Out to Island Cottage Rd and around" route. Why? Well ... why not? It's just me and a few cars on Island Cottage, Edgemere Drive, Beach Ave and Greenleaf Rd. I just put my pace at "get it done" and ... got it done. My splits were 9:03, 8:57, 8:55, 8:47, 8:45 and 8:44.

Thursday, 9/26/2024

8166 steps, 40/134 avg/max HR, 168.9/167.5 pounds, 14 floors climbed

Run: 4.55 miles, 41:09, 9:02 pace, 73 feet total ascent, 124/139 avg/max HR, 156/167 avg/max cadence, 64F, 94% RH, 3 mph WSW wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 215.39 pace

It was damp with a fine mist when I stepped outside at 6 AM. No matter ... I struck up a nice and easy pace on my "Out by the pier and around" route. My legs seemed a bit tired and I was a bit slower than usual. My splits were 9:31, 9:00, 8:57, 9:00 and 8:27 over the last 0.55 mile.

Friday, 9/27/2024

7649 steps, 41/136 avg/max HR, 169.4/168.6 pounds, 14 floors climbed

Run: 4.55 miles, 39:51, 8:45 pace, 68 feet total ascent, 125/141 avg/max HR, 157/168 avg/max cadence, 54F, 82% RH, calm, clear

Shoes: blue/green Brooks Glycerin GTS20 - 219.94 miles

Dawn at 6:33 AM at the corner of Beach Ave and Edgemere Drive

I got out with just enough of a run on my "Out to Dewey Ave and around" route to get over 100 miles for September and for the past 12 months. My spreadsheet says I have 303 runs for 1337 miles, 4.41 miles/run over the past 12 months. I just get out and get it done. Just the usual today ... a nice and easy pace on my "Out to Dewey Ave and around" route with my Noxgear Tracer2 lighted vest. My splits were 9:17, 8:52, 8:30. 8:40 and 8:14 over the last 0.55 mile.

Saturday, 9/28/2024

9540 steps, 42/142 avg/max HR, 170.2/167.9 pounds, 19 floors climbed

Run: 4.55 miles, 40:33, 8:54 pace, 78 feet total ascent, 128/146 avg/max HR, 156/168 avg/max cadence, 66F, 73 % RH, 9 mph E wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 224.49 miles

I got out a bit before 9 AM for my usual run on my usual "Out by the pier and around" route at a bit slower than my usual nice and easy pace. My legs felt a bit tired so I took a walk break heading up Greenleaf Rd. My splits were 9:21, 8:46, 8:48, 8:56 and 8:32 over the last 0.55 mile.