Sunday, 1/28/2024 to Saturday, 2/3/2024 - Freezeroo #5

I walked 2 times this week, 3.3 miles.

I ran 6 times this week, 27.90 miles.

I didn't bike this week.

I took 58,196 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 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 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 1313 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/28/2024

8:41 hours sleep, 8475 steps, 44/138 avg/max HR, 170.5 pounds, 24 floors climbed

Run: 4.55 miles, 40:15, 8:50 pace, 84 feet total ascent, 129/142 avg/max HR, 158/170 avg/max cadence, 39F, 87% RH, 10 mph ENE wind, wind chill 33F, light rain

Shoes: blue Brooks Glycerin GTS20 - 610.65 miles

I felt a bit bloated when I woke up so I waited a bit before I got for a sluggish run on my usual "Out by the pier and around" route. It was sprinkling when I started and progressed to a light rain by the time I got done. Rain .... it's either been overcast or raining for the past 3 days! The wind tried to push me back when I ran into. I just slowed down a bit, ran onward and got it done. My splits were 9:04, 9:02, 8:53, 8:41 and 8:18 over the last 0.55 mile. I ran a negative split on a sluggish run ... I guess I wasn't so sluggish.

Monday, 1/29/2024

7:27 hours sleep, 6740 steps, 40/96 avg/max HR, 171.7 pounds, 8 floors climbed

Walk: 1.65 miles, 20:51, 12:37 pace, 10 feet total ascent, 86/102 avg/max HR, 129 avg cadence, 34F, 80% RH, 7 mph NW wind, wind chill 28F, a few snow flakes

Shoes: blue Brooks Launch GTS8 - 379.85 miles

I got out in the pre-dawn darkness for a brisk walk on my "Out to Ling Rd" route. I got my feet a bit wet when I splashed through some puddles on the Greenleaf Rd sidewalk. I avoided them on the way back. My splits were 12:36 and 12:39 over the last 0.65 mile.

Tuesday, 1/30/2024

6:29 hours sleep, 10830 steps, 44/133 avg/max HR, 172.9 1pounds, 17 floors climbed

Run: 4.45 miles, 39:02, 8:46 pace, 67 feet total ascent, 125/137 avg/max HR, 158/168 avg/max cadence, 30F, 86% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 615.10 miles

I woke up and wanted to go for a run but my plans got derailed for a bit when I stepped in some water on the kitchen floor. I wiped it up with paper towels. I got out and got running at my usual pace on my usual "Out by the pier and around" route. Then I found that the bottom left light tube on my Noxgear Tracker360 was broke. I still blinked on the right side though. Anyway ... I ran a negative split: 9:02, 8:47, 8:44, 8:44 and 8:17 over the last 0.45 mile.

My darling wife, Christine, called maintenance when she woke up. They were here and replaced a faulty pump in the dishwashher by 10 AM. Then I ordered a Noxgear Tracer2 using 2 coupons, 5FORYOU for $5 and SHIPMEFREE23 for $4.95 free shipping. 

Wednesday, 1/31/2024

7:20 hours sleep, 11491 steps, 43/135 avg/max HR, 171.8 pounds, 23 floors climbed

Run: 4.46 miles, 39:13, 8:48 pace, 62 feet total ascent, 127/138 avg/max HR, 159/168 avg/max cadence, 30F 86% RH, 3 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 619.56 miles

I decided to stay awake when I looked at the clock at 4:52 AM. I found no water on the kitchen floor this morning so I got out on time at 6 AM. I hit the road at my usual pace on my usual "Out by the pier and around" route. My splits were another negative split: 9:03, 8:54, 8:48, 8:48 and 8:08 over the last 0.46 mile.

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

I walked 6 times in January for 9.51 miles, 1.59 miles/walk.

I ran 27 times in January for 121.47 miles, 4.50 miles/run

I ran 2 races in January:

 1/1 Freezeroo #2 - 7.5 miles, 1:03:57, 8:28 pace, 80th out of 218, 5th out of 11 in my M 65-69 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy

 1/20 Freezeroo #4 - 4.88 miles, 40:53, 8:22 pace, 42nd out of 118, 4th out of 8 in my M 65-69 age group, 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes

I snowshoed once in January, 2.05 miles

I took 278,272 steps in January.

Thursday, 2/1/2024

6;42 hours sleep, 7431 steps, 43/136 avg/max HR, 172.0 pounds, 23 floors climbed

Run: 4.45 miles, 39:16, 8:49 pace, 66 feet total ascent, 123/141 avg/max HR, 160/173 avg/max cadence, 39F, 75% RH, 17 mph WSW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 624.01 miles

I felt very sluggish at the start of my usual run on my usual "Out by the pier and around" route. I just plodded along and really wanted to stop and walk or just turn around and go home. But ... I kept going ... I've done this route hundreds of times ... sped up a bit ... and started to feel better. It turned out to be an OK run. I really wanted to just go inside when I got done but streched like usual. My splits were 9:13, 8:55, 8:54, 8:41 and 7:53 over the last 0.45 mile.

Friday, 2/2/2024

9:11 hours sleep, 7697 steps, 42/107 avg/max HR, 173.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:30, 12:36 pace, 9 feet total ascent, 101/117 avg/max HR, 132/196 avg/max cadence, 37F, 87% RH, 14 mph NNE wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 381.50 miles

I got for a usual brisk walk on my usual "Out to Ling Rd" route. I almost always take a walk on the Friday morning before a race on Saturday morning. My splits were 12:24 and 12:30 over the last 0.65 mile.

Saturday, 2/3/2024

8:33 hours sleep, 14007 steps, 44/145 avg/max HR, 173.2 pounds, 21 floors climbed

Today's race was the Freezeroo #5, a 8 mile race out at Braddock Bay Park just 10 minutes away on the Parkway. It was a mild day for a Freezeroo #5 so I wore tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover and my Brooks beanie. The weather conditions were 30F, 74% RH, 5 mph NW wind and cloudy.

Run: 1.0 miles, 9:13, 9:12 pace, 26 feet total ascent, 114/124 avg/max HR, 152/185 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 625.01 miles

Run: 7.99 miles, 1:06:13, 8:17 pace, 64 feet total ascent, 136/146 avg/max HR, 161/168 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 632.00 miles

I met up with Andy and Laura Ciaio and talked a bit. I got out for a warm up run to get my legs warm and get used to the weather. My Garmin was at 30% so I was a bit concerned that it would die on a 8 mile race. Then ... we were off! I told myself to start out easy and I think I listened for once. I got into a nice race pace and the miles clicked off. I shut off my music at mile 4 to conserve its battery. I think I actually picked up my pace because I passed 3 or 4 runners. My thighs got a bit tight but I ignored them. Soon I made the turn back into the park with 0.5 mile to go. I could see the clock come up on 1:06 ... and done!

I was tired and hungry but took the time to stretch before I went inside to grab some cookies and sit down. I did pretty well. I finished in 1:06:09 officially. I was 48th out of 137, overall results here. I was 2nd out of 8 in my M 65-69 age group, age group results here. My splits were 8:19, 8:17, 8:18, 8:22, 8:20, 8:18, 8:19 and 8:05 over the last 0.99 mile.  I don't think I have had a race with such a consistent pace for 7 miles. All in all, a nice race with a nice pace.

Sunday, 1/21/2024 to Saturday, 1/27/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.40 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 70,885 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 1306 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/21/2024

10:25 hours sleep, 11170 steps, 43/139 avg/max HR, 171.3 pounds, 33 floors climbed

Run: 4.45 miles, 39:03, 8:46 pace, 61 feet total ascent, 129/142 avg/max HR, 158/168 avg/max cadence, 18F, 73% RH, 10 mph WNW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 580.15 miles

I got out for a run and decided to stick to the plowed shoulders on Greenleaf Rd and Beach Ave. I set up the usual nice and easy pace. The sidewalk was plowed in the Ontario Beach Park so I took it all the way to the Genesee River. My splits were 9:05, 8:41, 8:53, 8:43 and 8:11 over the last 0.45 mile.

Snowshoe: 2.05 miles, 33:15, 16:14 pace, 38 feet total ascent, 108/119 avg/max HR, 111 avg cadence, 27F, 54% RH 14 mph W wind, wind chill 16F, cloudy

Shoes: blue Salomon SpeedCross 4 - 270.93 miles

The 4 to 6 inches of snow outside whispered to me ... "snowshoe on me .. " and who was I to argue? So ... I went out and got it done. I decided to push the pace up to a slow trot when I could just to get it done faster (and keep warm). My splits were 16:30 and 15:52. 

Josh's first TD

Well ... I watched the Chiefs - Bills game held at Highmark Stadium in Buffalo. It was a hard fought game. Josh had 2 rushing TDs and 1 passing TDs. There were numerous dropped passes and some really dubious coaching decisions in the 4th quarter which cost the Bills. The Chiefs won 27-24 and advanced to their 6th(!!!) consecutive AFC Final game. F$#@!

Monday, 1/22/2024

7:14 hours sleep, 11338 steps, 43/132 avg/max HR, 171.7 pounds, 17 floors climbed

Run: 4.45 miles, 40:07, 9:01 pace, 62 feet total ascent, 122/134 avg/max HR, 159/169 avg/max cadence, 18F, 73% RH, 10 mph SSW wind, wind chill 7F, clear

Shoes: blue Brooks Glycerin GTS20 - 584.60 miles

I thought about a walk instead of a run this morning but I had only ran 2 days in a row so I ran. I struck up a really nice and easy pace on my new "Out to the Genesee River" route ... and got it done. Just a dogleg out and back. It was clear out and I could see some light in the east from sunrise at 7:37 AM. My splits were 9:07, 8:59, 9:08, 8:56 and 8:43 over the last 0.45 mile.

Tuesday, 1/23/2024

7:20 hours sleep, 855 steps, 41/138 avg/max HR, 170.8 pounds, 20 floors climbed

Run: 4.15 miles, 35:59, 8:40 pace, 95 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes; blue Glycerin GTS20 - 588.75 miles

It was 26F at 5:20 AM according to Alexa so I didn't wear as much (no balaclava or shorts and just a short sleeve tech under my Brooks 1/4 zip long sleeve pullover). I struck up a nice and easy pace on my "Out to Dewey Ave" route. I didn't see any ice so I stretched out a bit and pushed my pace. My splits were 8:56, 8:56, 8:26, 8:27 and 7:57 over the last 0.15 mile.

Wednesday, 1/24/2024

7:28 hours sleep, 8515 steps, 41/86 avg/max HR, 170.6 pounds, 6 floors climbed

Walk: 1.65 miles, 27:33, 16:43 pace, 20 feet total ascent, 79/96 avg/max HR, 106 avg cadence, 37F, 93% RH,  mph SW wind, cloudy with a few sprinkles

Shoes: blue Brook Launch GTS8 - 378.20 miles

It looked like it had rained outside overnight ... but there was lots of black ice underneath. I was out a bit late and chose a walk on my "Out to Ling Rd" route. A good thing too ... I would have fallen if I had run. I should have turned around and put on my Salomon SpeedCross 4 trai shoes but I made due with my Brooks Launch GTS8 shoes. There wasn't much traction so I was constantly scanning for ice and felt my feet slip often. I almost bit it once about 1/10 mile away from my door but I stayed upright. My splits were 16:50 and 16:30 over the last 0.65 mile.

Thursday, 1/25/2024

7;50 hours sleep, 9869 steps, avg/max HR, 169.3 pounds, 18 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 65 feet total ascent, 126/140 avg/max HR, 159/168 avg/max cadence, 36F, 93% RH, 5 mph N wind, fine mist

Shoes: blue Brooks Glycerin GTS20 - 593.20 miles

It had rained or misted all yesterday afternoon, evening and all night so 95% of the ice was gone. I got out like usual at my usual nice and easy pace on my usual "Out by the pier and around" route. I saw mist in my headlamp as I ran. There was just a smidge of ice and I easily avoided it. My splits were 9:08, 8:58, 9:00, 8:47 and 8:17 over the last 0.45 mile.

Friday, 1/26/2024

6:49 hours sleep, 8764 steps, 44/141 avg/max HR, 169.2 pounds, 23 floors climbed

Run: 5.45 miles, 46:26, 8:31 pace, 94 feet total ascent, 133/143 avg/max HR, 159/168 avg/max cadence, 37F, 93% RH, 9 mph N wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 598.65 miles

I didn't have to motivation to get out when Alexa woke me at 5:20 AM. So ... I clocked out of Ricoh for lunch and got out for a quick run on my "Out by the pier and to Mann Rd" route. It's a slighter longer route and got me just over 100 miles for the month. That's 4 months in a row with over 100 miles! Woohoo! I pushed the pace a bit since I had to get back in 50 minutes. My splits were 8:36, 8:31, 8:37, 8:31, 8:28 and 8:13 over the last 0.45 mile.

Saturday, 1/27/2024

10:51 hours sleep, 12673 steps, 42/137 avg/max HR, 168.4 pounds, 25 floors climbed

Run: 7.45, 1:04:46, 8:41 pace, 121 feet total ascent, 129/140 avg/max HR, 158/169 avg/max cadence, 37F, 93% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 606.10 miles

Well ... longer runs don't get done by themselves. So ... I went out and got it done! I set up a nice and eaay pace and for the most point held up. I thought my pace was more towards 9:00 so I was surprised when I saw 8:41. It was beautiful day for running .... high 30s, overcast and calm. My splits were 9:09, 8:19, 8:59, 8:37, 8:31, 8:43, 8:39 and 8:24 over the last 0.45 mile.

Sunday, 1/14/2024 to Saturday, 1/20/2024 - Freezeroo #4

I walked 1 times this week, 1.66 miles.

I ran 7 times this week, 25.03 miles.

I didn't bike this week.

I took 49,825 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 1299 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/14/2024

9:58 hours sleep, 7658 steps, 43/138 avg/max HR, 167.2 pounds, 18 floors climbed

Run: 4.45 miles, 41:10, 9:15 pace, 65 feet total ascent, 128/141 avg/max HR, 156/166 avg/max cadence, 25F, 80% RH, 24 mph W wind, wind chill 10F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 268.88 miles

I got out for a run on my usual "Out by the pier and around" route. It was cold and windy so I bundled up. I have all the cold weather gear that I need so I put it on. It looked icy so I switched to my Salomon SpeedCross 4 trail shoes and I was glad I did. The LOSP Trail and the Secret Sidewalk had ice underneath a dusting of snow and were slippery. I ended up taking running with very short strides. I could still feel my feet slip a wee bit with some strides. I ended up treating every dusting of snow as having ice under it. I sped up a bit when I got the Greenleaf Rd except on the snow covered shoulders. I stayed upright ... a good thing. My splits were 9:46, 9:03, 9:17, 9:12 and 8:34 over the last 0.45 mile.

Monday, 1/15/2024

9:24 hours sleep, 7327 steps, 43/140 avg/max HR, 169.1 pounds, 19 floors climbed

Run: 4.65 miles, 40:21, 8:40 pace, 59 feet total ascent, 129/146 avg/max HR, 159/171 avg/max cadence, 10F, 67% RH, 9 mph SW wind, wind chill 1F, sunny

Shoes: blue Brooks Glycerin GTS20 - 559.77 miles

I had off from Ricoh on MLK Jr day since L3Harris had it off. I have to use a Floating Holiday since Ricoh doesn't have it off. I slept in until after 7:30 AM ... it felt a bit nice. But ... runs don't get done by themselves ... so I got up, set the coffee up, got dressed,  and got out there. It was cold but not as windy as yesterday. I put on most of my winter weather gear just like yesterday. I had on my Brooks Glycerin GTS20 shoes so I stuck to the road for the most part. I avoided the LOSP Trail and the Secret Sidewalk but I did take the boardwalk in the Ontario Beach Park (just a bit of snow and a bit of ice). I hiked up the pace a bit since I was on the road. My splits were 8:57, 8:37, 8:46, 8:36 and 8:17 over the last 0.65 mile.

The Sunday home between the Steelers and Bills was postponed due to blizzard-like conditions on Saturday night and Sunday until Monday afternoon at 4:30 PM. The Bills offered $20/hour for help shovelling out Highmark Stadium. Some fans still had to shovel out their seats. But ... no matter. The Bills whomped the Steelers. It was 14-0 after the first quarter, 21-0 after a Josh 52 yard TD run, 21-7 at halftime, 21-10, 24-10, 24-17 and then 31-17 for the final. It did get a bit tense when the Steelers got to within a TD. The Kansas City Chiefs (and Taylor Swift) are coming to town next Sunday night!

Tuesday, 1/16/2024

7:03 hours sleep, 12052 steps, 42/136 avg/max HR, 170.4 pounds, 18 floors climbed

Run: 4.25 miles, 36:59, 8:42 pace, 87 feet total ascent, 128/139 avg/max HR, 161/167 avg/max cadence, 19F, 57% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 564.02 miles

I was back to work today so it was back to an Alexa wakeup alarm at 5:20 AM. I got out a bit late since I had to give a bit of charge to my cell. It was a bit warmer and calm so I was a bit overdressed. I set up a nice and easy pace. I felt a bit off and sluggish as I ran my "Out to Dewey Ave" route. I wanted to keep to the road. My pace and splits were faster than what I expected: 8:46, 8:44, 8:39, 8:43 and 8:27 over the last 0.25 mile.

Wednesday, 1/17/2024

7:41 hours sleep, 3621 steps, 42/142 avg/max HR, 170.7 pounds, 4 floors climbed

Run: 3.15 miles, 9:01 pace, 26 feet total ascent, 126/146 avg/max HR, 159/167 avg/max cadence, 9F, 72% RH, 10 mph W wind, wind chill -5F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 567.17 shoes

It was 9F and today would have been a walk day after 4 running days. But it was too damn cold to walk so I ran. I thought about heading out to Dewey Ave but I turned around at Mann Rd. My music died when I turned back onto Greenleaf Rd. I couldn't figure out why until I saw that my Garmin Venu (the source of my music) had died. Oh, well ... I continued running home. Brr!

Thursday, 1/18/2024

7:35 hours sleep, 9371 steps, 42/132 avg/max HR, 171.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 73 feet total ascent, 123/134 avg/max HR, 157/168 avg/max cadence, 19F, 73% RH, 12 mph WSW wind, wind chill 8F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 570.32 miles

It was 19F this morning ... it was warmer but I still wore the same gear as yesterday except for the GRTC neck gaiter. My Garmin Venu was fully charged so it tracked me the whole way. I struck up the usual nice and easy pace. It was my sixth run day in a row so I stuck to a 5K on my "Out to Mann Rd" route. My splits were 9:12, 8:52, 8:53 and 7:56 over the last 0.15 mile.

Friday, 1/19/2024

7:25 hours sleep, 5211 steps, 42/101 avg/max HR, 171.5 pounds, 7 floors climbed

Walk: 1.66 miles, 23:39, 14:14 pace, 19 feet total ascent, 89/109 avg/max HR, 95/137 avg/max cadence, 23F, 86% RH, calm, light snow

Shoes: blue Brooks Launch GTS8 - 376.55 miles

Well ... it's the day before another Freezeroo tomorrow morning so it was a walk day. I don't think that this Freezeroo will be canceled like last week. There was about an inch of light fluffy snow waiting for me when I stepped outside. I struck up my usual brisk walking pace and slipped a bit so I shortened my stride. The light snow in my headlamp was pretty but I really couldn't look up too much since I was trying to stay on my feet ... I did. My splits were 14:17 and 14:08 over the last 0.66 mile.

Saturday, 1/20/2024

6:51 hours sleep, 4585 steps, 44/138 avg/max HR, 0 (?) floors climbed

Today's race was Freezeroo #4 out in Victor NY. The drive is a good 40 minutes in good weather. It had snowed another 2 to 3 inches overnight up near Lake Ontario. A SUV was off the road about 200 feet from where I turned onto Greenleaf Rd as I exited our apartment complex ... not a good omen. I drove carefully. The roads got better the farther away I got from Lake Ontario. I got to Victor Municipal Park around 9:15 AM so I had plenty of time to get ready. The weather conditions were 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes.

Run: 0.5 mile, 4:50, 9:36 pace, 30 feet total ascent, 114/127 avg/max HR, 153/161 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 570.82 miles

Run: 4.88 miles, 40:53, 8:22 pace (from official results)

Shoes: blue Brooks Glycerin GTS20 - 575.70 miles

I got out for a little 0.5 mile warm up run about 10 minutes before the race. And .... we were off! The road inside the park was a bit slick so I ran carefully. The shoulders on the roads outside the park were mostly slushy so I ran in the road. My Garmin Venu had 27% when I started and died at mile 1.89. I think it doesn't like the cold. I ran within myself ... not too slow and not too fast ... steady. The wind was nice when it was at my back but sucked when it was in my face. Finally ... I could see the finish. And .... done in 40:53. I got the mileage from Amy Ward who had 4.88 miles. I was a bit tired so I sat down for a while before I had a piece of pizza, 3 cookies and a quarter of a bagel. The roads were a lot better on the way back.

No Strava route or Relive video so a finish line selfie will have to do!

I did OK. I finished 42nd out of 118, overall results here. I finished 4th out of 8 in my M 65-69 age group, age group results here.

Sunday, 1/7/2024 to Saturday, 1/13/2024 - Freezeroo #3 (CANCELLED)

I walked twice this week, 2.9 miles.

I ran 5 times this week, 22.95 miles.

I didn't bike this week.

I took 57,189 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 1292 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/7/2024

10:09 hours sleep, 7426 steps, 44/126 avg/max HR, 168.3 pounds, 21 floors climbed

Run: 4.35 miles, 40:03, 9:12 pace, 106 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 30F, 86% RH, 7 mph NW wind, wind chill 24F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 264.43 miles

There were 3 to 4 inches of wet snow waiting for me when I stepped outside. I had my Salomon SpeedCross 4 trail shoes on so I wasn't worried about traction. I headed out on the LOSP Trail to Dewey Ave so I could run in the snow for 1.5 miles. I got bored of that so I ran home on Dewey Ave, Beach Avee and Greenleaf Rd. My pace suffered a bit because of the snow. My splits were 9:27, 9:35, 8:48, 9:13 and 8:25 over the last 0.35 mile.

I watched the final game of 2023-2024 NFL season ... the Bills - Dolphins game down in Miami. Both teams were already in the AFC playoffs. The Bills would win the AFC East, get the 2 seed and a home Wild Card game vs the Steelers next week with a win. The Bills would fall to the 6 seed and replay the Dolphins down in Miami with a loss. It was a tense game with the Dolphins ahead at half 7-14. But a 94 yard punt return and another Josh TD pass led the Bills to a 21-14 win! 

Onward to next week for the AFC Wild Card game vs the Steelers at home! An ESPN link here.

Monday, 1/8/2024

7:06 hours sleep, 6276 steps, 45/98 avg/max HR, 171.1 pounds, 4 6:46floors climbed

Walk: 1.25 miles, 17:44, 14:12 pace, 13 feet total ascent, 70/96 avg/max HR, 117/125 avg/max cadence, 39F, 65% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 373.24 miles

I slept in this morning since I had stayed up late watching the Bills - Miami game. I felt out of sorts all day until I stepped outside of B601 for a brisk walk. My job allows that ... I keep my customers and the printers happy. My splits were 14:16 and 13:54 over the last 0.25 mile.

Tuesday, 1/9/2024

6:46 hours sleep, 10609 steps, 40/135 avg/max HR, 171.4 pounds, 16 floors climbed

Run: 4.25 miles, 38:07, 8:58 pace, 43 feet total ascent, 126/136 avg/max HR, 159/169 avg/max cadence, 36F, 69% RH, 14 mph SSE wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 540.77 miles

I got out in the usual darkness before dawn for my usual run. I saw some ice out the sidewalk by Bill Grays and decided to not head out that way and onto the boardwalk. So I headed across the Ontario Beach Park parking lot and up Beach Ave. I also decided not to chance the Secret Sidewalk. It might not have been as bad as I thought but I didn't want to fall and possibly break something. Better safe than sorry. My splits were 9:07, 9:10, 8:50, 8:45 and 8:58 over the last 0.25 mile.

Wednesday, 1/10/2024

8:40 hours sleep, 7733 steps, 40/135 avg/max HR, 15 floors climbed

Run: 4.45 miles, 39:45, 8:54 pace, 64 feet total ascent, 126/137 avg/max HR, 159/167 avg/max cadence, 43F, 75% RH, 12 mph WSW wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 545.22 miles

I got for a run on my usual "Out by the pier and around" route. My left hip had a very mild nagging ache that I totally ignored. It had warmed overnight so there was no ice to be seen. My splits were 9:12, 8:45, 8:55, 8:59 and 8:27 over the last 0.45 mile.

Thursday, 1/11/2024

6:58 hours sleep, 10582 steps, 39/139 avg/max HR, 169.9 pounds, 17 floors climbed

Run: 4.45 miles, 0:39:48, 8:57 pace, 65 feet total ascent, 127/144 avg/max HR, 157/166 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 549.67 miles

I got for my usual run on my usual "Out by the pier and around" route at my usual time at a slightly less than usual pace. It had turned colder again so it was back to my CW-X tights like usual. My splits were 9:14, 8:56, 8:58, 8:53 and 8:25 over the last 0.45 mile.

Friday, 1/12/2024

8:46 hours sleep, 5470 steps, 41/97 avg/max HR, 170.2 pounds, 8 floors climbed

Walk: 1.65 miles, 21:30, 13:01 pace, 10 feet total ascent, 89/101 avg/max HR, 117/139 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual, just the usual walk day before a race day tomorrow. Well ... I heard Facebook that the race was canceled around 9 AM and got the official email at 11:01 AM. It was cancelled due to the NWS high wind warning.

Saturday, 1/13/2024

8:36 hours sleep, 9093 steps, 42/138 avg/max HR, 168.0 pounds, 2 floors climbed

Run: 5.45 miles, 48:08, 8:48 pace, 74 feet total ascent, 128/142 avg/max HR, 158/169 avg/max cadence, 37F, 87% RH, 14 mph W wind, wind chill 30F, cloudy

I got out in the "wind"  around 9 AM and got done around 10 AM. The Freezeroo #3 was canceled in an abundance of caution ... oh well. I got my 5 miles in on my "Out on the pier and around" route. There was a bit of wind when I headed west .... whopee. My splits were 9:02, 8:37, 8:46, 8:49,8: 51 and 8:32 over the last 0.45 mile.

Sunday, 12/31/2023 To Saturday, 1/6/2024 - Freezeroo #2

I walked once this week, 1.65 miles.

I ran 6 times this week, 32.78 miles.

I didn't bike this week.

I took 68,424 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 1285 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/31/2023

12:24 hours sleep (way out of whack!), 5587 steps, 44/126 avg/max HR, 169.9 pounds, 16 floors climbed

Run: 3.15 miles, 28:28, 9:02 pace, 57 feet total ascent, 118/129 avg/max HR, 155/198 avg/max cadence, 36F, 75% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 506.89 miles

I watched the Tottenham - Fulham game from across the pond before I headed out for my last run of 2023. I don't usually run on the day before a Freezeroo but I reasoned that I could if I just held it easy for a 5K. Well ... I did on my "Out to Stutson St Overlook" route. My splits were 9:26, 9:02, 8:46, 8:11 over the last 0.15 mile. A negative split on an easy run, lol!

It's the end of December and also the end of 2023 so it's double stat time!!

I took 10 walks in December for 17.8 miles, 1.78 miles/walk and 143 walks in 2023 for 224.6 miles, 1.57 miles/walk.

I took 24 runs in December for 104.35 miles, 4.74 miles/run and 217 runs in 2023 for 831.4 miles, 3.83 miles/run.

I ran one race in December and 23 races in 2023 for 108.69 race miles

 12/9/23 Freezeroo #1 - 3.1 miles, 24:25 (fastest of 2023!), 7:47 pace, 59th/148, 4th/11 in my M 65-69 age group, 52F, 50% RH, 3 mph S wind, cloudy

I took 

Monday, 1/1/2024

8:49 hours sleep, 15538 steps, 42/140 avg/max HR, 170.9 pounds, 54 floors climbed

Today's race was Freezeroo #2 out in Mendon Ponds Park. It took me 30 minutes to get to the race venue. I got there about 45 minutes before the race started so I had plenty of time. I talked a bit with Tom Hawkins, Andy Ciaio and his wife, Laura. The weather conditions were more "Freezeroo-ish": 29F, 78% RH, 12 mph NNE wind, wind chill 20F and cloudy. It had snowed a wee bit overnight so there was a bit of snow on the grass and a bit of ice on the pavement to the Stuart Lodge.

Run: 1.05 mile, 10:04, 9:33 pace, 31 feet total ascent, 117/125 avg/max HR, 152/164 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 507.94 miles

Run: 7.56 mile, 1:04:01, 8:28 pace, 288 feet total ascent, 133/143 avg/max HR, 162/173 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 515.50 miles

I got out for a little 1.05 mile warm up run. I cut it close and only had 3 minutes before the start ... oops. And ... we were off! I started out a bit too fast like usual. I ran a bit too fast on the downs and suffered on the ups in mile 1. I got into a good pace but started to take a few tiny walk breaks in miles 3, 4, 5 and 6 (I tried to limit it to one per mile). I jockeyed a bit with Dave Adams as I ran the hills a bit faster and he ran the downs a bit faster. We both walked the hill coming back into Mendon Ponds Park. Then we both sucked it up and ran it in from there. I finished about 50 yards behind him. And done in 1:04:01 (officially 1:03:57)! Oh, I am in this Spectrum New Year's Day piece on the Freezeroo #2 Resolution Run if you look closely and quickly, ... here.

I did OK. I was 80th out of 218, overall results here. I was 5th out of 11 in my M 65-69 age group, age group results here. My splits were 8:02, 8:29, 8:26, 8:43, 8:46, 8:30, 8:49 and 7:46 over the last 0.56 mile. 

OK, Christine and I have been seen the Taylor Swift ERA concert off of Spectrum OnDemand. I did like have the captions on and seeing the lyrics. She did put on a great concert from the SoFi Stadium. Am I a Swiftie now?

Tuesday, 1/2/2024

9:33 hours sleep, 10649 steps, 42/133 avg/max HR, 171.2 pounds, 35 floors climbed

Run: 5.45 miles, 48:13, 8:51 pace, 73 feet total ascent, 125/137 avg/max HR, 158/170 avg/max cadence, 32F, 80% RH, 6 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 520.95 miles

I looked out the window and realized that runs don't get done that way. You have to go out and do them ... so I did. My right hip had a really slight ache and I thought about pressing "Walk" on my Venu but I pressed "Run" and got going. It went away instantly as I struck up a really nice and easy pace. A nice run on my "Out on the pier and around" route ensued. My splits were 9:11, 8:37, 8:49, 8:58, 8:51 and 8:23 over the last 0.45 mile.

I upped my stair count by doing 5 or 6 loads of laundry in the afternoon (towels, darks, colors and sheets).

Wednesday, 1/3/2024

7:54 hours sleep, 6962 steps, 42/100 avg/max HR, 172.7 pounds, 10 floors climbed

Walk: 1.65 miles, 20:53, 12:40 pace, 7 feet total ascent, 93/105 avg/max HR, 127/198 avg/max cadence, 34F, 86% RH, 8 mph SW wind, wind chill 28F, cloudy

Shoes: blue Brooks Launch GTS8 - 371.99 miles

I usually fall asleep within minutes of laying my head on my pillow but not last night. I think I got about 5 hours of sleep before Alexa woke me up at 5:20 AM. I really wanted to go back to sleep but it was a work day so I reluctantly got up, got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. It was dark, chilly and a bit windy. My splits were 12:33 and 12:51 over the last 0.65 mile.

Thursday, 1/4/2024

8:34 hours sleep, 9677 steps, 40/134 avg/max HR, 171.5 pounds, 16 floors climbed

Run: 4.45 miles, 40:26, 9:05 pace, 73 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 34F, 80% RH, 12 mph NW wind, wind chill 26F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 525.40 shoes

Alexa told me it was 34F when she woke me up at 5:20 AM. What she didn't tell me was how windy it was though. I got up, weighed myself, set the coffee up, got dressed and got out the door for a run on my usual "Out by the pier and around" route. I found out for myself how windy it was when I turned into the NW wind as I headed down towards Greenleaf Rd ... brrrr! I seriously questioned my sanity ... but I was certifiable so I ran onward. I did like running with the wind at my back though. There was a bit of ice on the boardwalk at the Ontario Beach Park plus the wind was trying to push me back. I heard the wave crash onto the shore as I ran along the Secret Sidewalk. I was warm (mostly) by now. I got out, ran and got it done. My splits were 9:17, 8:57, 9:14, 9:11 and 8:19 over the last 0.45 mile.

Friday, 1/5/2024

7:00 hours sleep, 9592 steps, 42/135 avg/max HR, 170.5 pounds, 19 floors climbed

Run: 4.47 miles, 39:44, 8:53 pace, 76 feet total ascent, 125/138 avg/max HR, 158/168 avg/max cadence, 27F, 68% RH, 12 mph W wind, wind chill 17F, cloudy with a few flakes

Shoes: blue Brooks Glycerin GTS20 - 529.87 miles

Yes, it was cold and windy but it was a run day so I did the usual. I got out there for a run. I did put on a long sleeve tech under my Brooks 1/4 zip long sleeve pullover. It did help on that very cold first mile when I thought about all the reasons not to keep on running. I ignored them like usual but I did consider them for a few seconds. Another run done. My splits were 9:03, 8:59, 8:48, 8:53 and 8:28 over the last 0.47 mile.

Saturday, 1/6/2024

12:01 hours sleep (Not even close to being accurate), 10419 steps, 30/139 avg/max HR, 169.6 pounds, 31 floors climbed

Run: 6.65 miles, 57:48, 8:41 pace, 130/142 avg/max HR, 159//168 avg/max cadence, 101 feet total ascent, 30F, 69% RH, 15 mph SE wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 536.52 shoes

I wanted to get out for a quarter marathon today since today was the day of the Winter Warrior held by Yellow Jacket Racing out at Monroe Community College. I had thought about signing up for it and the 4 Season Challenge but didn't because it was a bit pricey (but ... I would have won my age group by 5 minutes ... yes, I looked at the Quarter Marathon results). I noticed that 342 finished the Half and 314 finished the Quarter. I still love running races (573 so far) but they are expensive so I try to get the most for my money. Well ... so I got up, set the coffee up, got dressed and got out there. I set up a really nice and easy pace. I resolved to get 6.55 miles and got 6.65. I was surprised at my pace ... I thought it was more a 9:00 pace. My splits were 9:04, 8:49, 8:36, 8:29, 8:34, 8:41 and 8:35 over the 0.65 mile.