Sunday, February 25, 2024

Sunday, 2/25/2024 to Saturday, 3/2/2024

I walked twice this week, 3.30 miles.
I ran 6 times this week, 29.71 miles.
I didn't bike this week.
I took 55,586 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.

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.


BTW, I am on a 1341 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/25/2024
9381 steps, 40/138 avg/max HR, 167.1 pounds, 19 floors climbed
Run: 5.45 miles, 48:18, 8:51 pace, 72 feet total ascent, 126/142 avg/max HR, 157/170 avg/max cadence, 23F, 63% RH, 9 mph SSW wind, wind chill 14F, sunny
Shoes: blue/yellow Brooks Glycerin GTS20 - 30.51 miles
I decided to get a picture of all the ice icicles on the pier before they all melted later in the day
I got out for a nice run on my "Out on the pier and around" route. I set up my usual nice and easy pace like so man times before. The pier had just a smidge of ice that was easily avoided. My splits were 9:10, 8:55, 9:01, 8:50, 8:40 and 8:06 over the last 0.45 mile.

Monday, 2/26/2024
8079 steps, 44/140 avg/max HR, 167.4 pounds, 7 floors climbed
Run: 4.55 miles, 39:45, 8:44 pace, 73 feet total ascent, 127/143 avg/max HR, 159/170 avg/max cadence, 34F, 75% RH, 6 mph WSW wind wind chill 29F, clear
Shoes: blue/yellow Brooks Glycerin GTS20 - 35.06 miles
I had an "all-nighter" last night ... I didn't get up to go pee. People over 60 know what I am talking about. Anyway ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. The full moon that hung in the western sky was not usual and was appreciated. My splits were 8:59, 8:49, 8:51, 8:40 and 8:02 over the last 0.55 mile.
February 1st

February 26
I have a Tracer360 and a Tracer2 pic .... guess which is which, wow!

Tuesday, 2/27/2024
11428 steps, 41/136 avg/max HR, 167.7 pounds, 17 floors climbed
Run: 5.45 miles, 48:59, 8:59 pace, 78 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 48F, 57% RH, 8 mph SSW wind, cloudy
Shoes; blue/yellow Brooks Glycerin GTS20 - 40.51 miles
It was warmer this morning so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover. My legs were tired but I wanted to get over 100 miles for the month. So ... I stuck up a really nice and easy pace on my "Out on the pier and around" route. I did break into a tiny walk break twice. My splits were 9:22, 8:54, 8:49, 9:14, 8:49 and 8:32 over the last 0.45 mile.

Wednesday, 2/28/2024
10591 steps, 42/146 avg/max HR, 169.3 pounds, 21 floors climbed
Walk: 1.65 miles, 21:28, 13:01 pace, 1 foot total ascent, 88/102 avg/max HR, 116/179 avg/max cadence, 55F, 77% RH, 12 mph S wind, cloudy
Shoes: blue Brooks Launch GTS8 - 395.05 miles
It was a bit warmer but windier. I needed a rest day from running so I took a brisk walk on my usual "Out to Ling Rd" route. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover like yesterday. The wind make me regret my clothing choice since I walked instead of ran. But ... I was stubborn so I sucked it up and got my walk in. My splits were 12:59 and 13:04 over the last 0.65 mile.
Run: 3.15 miles, 26:38, 8:27 pace, 41 feet total ascent, 129/153 avg/max HR, 156/168 avg/max cadence, 63F, 72% RH, 21 mph SSW wind, cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 43.66 miles
I knew that my legs probably would regret it but I just had to get out at noon for a run in shorts and a short sleeve tech with no hat and no gloves on a windy 63F day on the end of February! I started slow and then kicked it up several notches! My negative splits were 8:59, 8:22, 8:13 and 7:06 over the last 0.15 mile. The last 3 were probably wind aided, lol!
The cold front came in as expected and dropped the temperature below freezing before nightfall. Our lights flickered around 6:30 PM and then went out for about 2 hours from 7:15 PM to 9:30 PM. It certainly got dark and quiet with just the whistling wind to listen to! I got a text from RG&E about the power being restored less than a minute after I posted on Facebook about the power outage and the heat (power) came back on while I brushed my teeth. I reset the clocks in the kitchen, started the dishwasher and went to bed!

Thursday, 2/29/2024
6810 steps, avg/max HR, pounds, floors climbed
Walk: 1.65 miles, 23:53, 14:29 pace, 18 feet total ascent, 80/98 avg/max HR, 120/138 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, light snow
Shoes: blue Brooks Launch GTS8 - 396.70 miles
It was 34F colder this morning and almost all sane people would have stayed in bed at 5:20 AM but after a bit of puttering, I got up, groaned about how cold it was, got dressed (in ALL my cold weather gear) and got out there. I still needed a rest day from running for my legs so I chose a walk on my usual "Out to Ling Rd" route. There was a dusting of snow that covered most of the grass so I chose a careful pace. There wasn't any ice under the sidewalk so I picked up the pace after a bit. My splits were 14:42 and 14:10 over the last 0.65 mile.
It's the end of February so it's stat time!
I took 8 walks in February for 13.55, 1.69 miles/walk and 14 walks for 23.06 miles, 1.65 miles/walk so far in 2024.
I took 24 runs for 105.79 miles (5th month in a row), 4.41 miles/run and 51 runs for 227.26 miles, 4.46 miles/so far in 2024.
I ran 2 races in February:
 2/3 Freezeroo #5, 8 miles, 1;06:09, 8:17 pace, 48th out of 137, 2nd out of 8 in my M 65-59 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy
 2/17 Freezeroo #6, 4.4 miles, 36:35, 8:22 pace, 42nd out of 105, 4th out of 7 in my M 65-69 age group, 4th out of 7 in the Series M 65-69 age group, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy
I snowshoed once in February for 2.05 miles and 2 showshoes for 4.1 miles so far in 2024.
I took 257,707 steps in February and 535,979 steps so far in 2024.

Friday, March 1, 2024
7661 steps, 40/132 avg/max HR, 170.5 pounds, 18 floors climbed
Run: 4.66 miles, 41:33, 8:55 pace, 71 feet total ascent, 124/136 avg/max HR, 158/170 avg/max cadence, 23F, 73% RH, 6 mph SW wind, wind chill 17F, partly cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 48.32 miles
It was in the low 20s this morning but it was a run morning so I did what I usually do ... get it done. I got up, prepped the coffee, got dressed and got out there. I struck up a careful pace. There were itty-bitty icy spots on the LOSP Trail and sidewalks. The boardwalk in the Ontario Beach Park was snow covered. I decided not to try the Secret Sidewalk. My legs still felt a bit tired but they did their job. My splits were 9:06, 8:44, 9:13, 8:44 and 8:45 over the last 0.66 mile.

Saturday, March 2, 2024
11017 steps, 40/141 avg/max HR, 168.8 pounds, 21 floors climbed
Run: 6.45 miles, 56:19, 8:44 pace, 127/143 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 7 mph S wind, wind chill 39F light rain
Shoes: blue/yellow Brooks Glycerin GTS20 - 54.77 miles
It was a damp and dreary morning but it was a run day so I did the usual ... I got out there and got it done. I wanted a longer run so I chose my "Out by the pier and to Dewey Ave" route. I set up a "get it done" pace and held it the entire way. My splits were 9:06, 8:51, 8:50. 8:40. 8:34, 8:35 and 8:08 over the last 0.45 mile

Sunday, February 18, 2024

Sunday, 2/18/2024 to Saturday, 2/24/2024

I walked once this week, 1.65 miles.
I ran 5 times this week, 24.06 miles.
I snowshoed once this week, 2.05 miles
I didn't bike this week.
I took 65,119 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.

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.


BTW, I am on a 1334 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/18/2024
8627 steps, 40/137 avg/max HR, 168.9 pounds, 20 floors climbed
Run: 5.15 miles, 45:54, 8:55 pace, 86 feet total ascent, 123/145 avg/max HR, 159/169 avg/max cadence, 23F, 63% RH, 18 mph SW wind, wind chill 10F, cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 5.15 miles
I finally got my newest pair of Brooks Glycerin GTS20 out for a run. My first pair lasted 674 miles! There was a smidge of new fallen snow and it was windy ... but it was a run day so I got out and ran. I checked the temp, put on the proper clothing, got out there and got it done. I didn't want to chance the sidewalks so I chose a new "Out to Dewey Ave and to Clematis St" route. I set up my usual nice and easy pace. I stayed on the road rather than chance any sidewalk so no Secret Sidewalk today. My splits were 9:20, 9:07, 8:41, 8:36, 8:44 and 9:26 over the last 0.15 mile. The potential of slipping and falling in the parking lot near my townhouse necessitated the last 9:26 pace ... I have done it before ... and it hurt.

Monday, 2/19/2024
6971 steps, 44/99 avg/max HR, 169.6 pounds, 9 floors climbed
Snowshoe: 2.05 miles, 38:53, 18:58 pace, 47 feet total ascent, 85/107 avg/max HR, 96/191 avg/max cadence, 19F, 67% RH, 5 mph NNW wind, clear
Shoes: blue Salomon SpeedCross 4 - 277.36 miles
It was cold and there was snow on the ground so I decided to give my snowshoes some love this morning. I put on enough clothing for almost all of the body ... but I forgot to put on my ski mittens. I was OK except for my hands. It was kind of pretty and certainly quiet. My splits were 19:37 and 18:17. I was inside and getting warm when I thought that I should have taken a snowshoe picture but I forgot.

Tuesday, 2/20/2024
11278 steps, 41/143 avg/max HR, 169.3 pounds, 10 floors climbed
Run: 4.55 miles, 39:51, 8:45 pace, 45 feet total ascent, 130/151 avg/max HR, 160/168 avg/max cadence, 18F, 73% RH, 3 mph SSW wind, clear
Shoes: blue/yellow Brooks Glycerin GTS20 - 9.7 miles
Yes ... it was clear and cold again! But ... it was a run day so I got up, got dressed, set the coffee up, got out there and got running. I set up a nice and easy pace. I kept to the road as much as possible. I tried the sidewalk near the pier and decided that the possibility of ice was too great so I went back to the road. My splits were 9:13, 8:43, 8:42, 8:38 and 8:13 over the last 0.55 mile. Negative splits ... yahoo!

Wednesday, 2/21/2024
11542 steps, 44/139 avg/max HR, 169.0 pounds, 18 floors climbed
Run: 4.46 miles, 38:56, 8:44 pace, 51 feet total ascent, 128/143 avg/max HR, 160/173 avg/max cadence, 27F, 74% RH, 3 mph SW wind, partly cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 14.16 miles
It was a bit warmer so I wore a bit less. It was another run so I did the usual ... I ran. I kept to the road again once I found that the sidewalks had spots of crusty ice. My splits were 9:04, 8:46, 8:41, 8:41 and 8:06 over the last 0.46 mile.

Thursday, 2/22/2024
7205 steps, 41/91 avg/max HR, 170.0 pounds, 6 floors climbed
Walk: 1.65 miles, 22:50, 13:51 pace, 21 feet total ascent, 78/93 avg/max HR, 120/136 avg/max cadence, 45F, 53% RH, 15 mph SW wind, wind chill 38F, cloudy
Shoes: blue Brooks Launch GTS8 - 393.40 miles
I didn't sleep all that well. I could hear the wind outside plus I had a dream where I tried to put something important together and someone kept putting the parts I needed away. So ... I decided that my legs needed a rest and opted for a somewhat normal pace walk on my usual "Out to Ling Rd" route. It was warmer and windy. My splits were 14:03 and 13:32 over the last 0.65 mile.

Friday, 2/23/2024
7525 steps, 40/137 avg/max HR, 167.6 pounds, 12 floors climbed
Run: 4.45 miles, 38:43 estimated, 8:42 pace, 130/141 avg/max HR, 158/166 avg/max cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, partly cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 18.61 miles
It was a bit cooler but still above freezing this morning. I got out for a run on my usual "Out by the pier and around". I pressed Start on my Venu when I started but not hard enough. I didn't notice until mile 1.4 so that's why my time is estimated. My splits on the run that my Venu captured was 8:41, 8:50 and 8:37. Oh well!

Saturday 2/24/2024
11971 steps, 39/136 avg/max HR, 167.6 pounds, 22 floors climbed
Run: 6.45 miles, 56:56, 8:49 pace, 120 feet total ascent, 125/139 avg/max HR, 159/169 avg/max cadence, 16F, 67% RH, 14 mph NNE wind, wind chill 1F, cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 25.06 miles
It was 20F colder than yesterday so I broke out my 40+ year old ski mittens and Craft wind briefs besides all my other really cold weather gear. So ... I set up a really nice and easy pace. I wanted a longer run so I headed out on my 10K route of "Out by the pier and to Dewey Ave" route. I think I warmed up about 1/2 way but my face got chilled everytime I turned into the wind. My splits were 9:07, 9:06, 8:56, 8:50, 8:35, 8:34 and 8:24 over the last 0.45 mile.

Monday, February 12, 2024

Sunday, 2/11/2024 to Saturday, 2/17/2024 - Freezeroo #6

I walked 3 times this week, 4.45 miles.
I ran 4 times this week, 19.73 miles.
I didn't bike this week.
I took 59,408 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.

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.


BTW, I am on a 1327 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/11/2024
13445 steps, 40/141 avg/max HR, 170.3 pounds, 25 floors climbed
Run: 6.45 miles, 54:58, 8:31 pace, 121 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 80% RH, 5 mph NNW wind, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 665.11 miles
It was back to wearing tights after 2 days of wearing shorts in February. I wanted a long run so I did my "Out by the pier and to Dewey Ave" which is just a bit more than a 10K. I started out nice and easy at first. I picked up the pace slowly and ended up with negative splits. 

Monday, 2/12/2024
7769 steps, 42/99 avg/max HR, 169.9 pounds, 8 floors climbed
Walk: 1.65 miles, 20:36, 12;29 pace, 19 feet total ascent, 94/104 avg/max HR, 124/200 avg/max cadence, 34F, 69% RH, 5 mph W wind, cloudy
Shoes: blue Brooks Launch GTS8 - 387.95 miles
I slept in until 7:30 AM since I was so keyed up from last night's Super Bowl (plus I watched Tracker) to fall asleep until 1 AM. Shh ... I got out for a brisk walk after I punched in at Ricoh. I mean brisk ... my splits were 12:20 and 12:44 over the last 0.65 mile. 

Tuesday, 2/13/2024
7924 steps, 42/134 avg/max HR, 170.0 pounds, 18 floors climbed
Run: 4.45 miles, 39:48, 8:56 pace, 65 feet total ascent, 124/137 avg/max HR, 159/170 avg/max cadence, 32F, 80% RH, calm, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 669.56 miles
Yes ... I got out for my usual run on my usual "Out by the pier and around" route. But ... I just put in the motions at a slower pace than usual. But ... I still ran a negative split with: 9:06, 9:05, 9:02, 8:51 and 8:15 splits over the last 0.45 mile.

Wednesday, 2/14/2024
7808 steps, 40/126 avg/max HR, 168.9 pounds, 8 floors climbed
Run: 4.45 miles, 42:17 estimated, 9:30 pace estimated, 21F, 68% RH, 13 mph NW wind, wind chill 10F, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 674.01 miles
It was colder so I wore a bit more. I have run in many winters now and I know what to wear for every condition ... no worries. I set up a slightly better than nice and easy pace. Then ... I developed a pain in my left calf (about 6 out of 10) between mile 1 and 2. I tried to run through it. Then ... my Garmin died. I went into a slower run/trot and a walk when it was needed. When I stopped I noticed that my new Tracer2 had died too. It's been a while since my last injury ... but I know it will pass with lots of walking and stretching.

Thursday, 2/15/2024
6680 steps, 41/109 avg/max HR, 169.5 pounds, 13 floors climbed
Walk: 2.15 miles, 26:58, 12:32 pace, 48 feet total ascent, 98/120 avg/max HR, 125/200 avg/max cadence, 19F, 86% RH, 5 mph SW wind, clear
Shoes: blue Brooks Launch GTS8 - 390.10 miles.
My left calf was a bit achy so I opted for a brisk walk on my "Out to Beach Ave" route. I had to walk really fast to keep warm and it didn't really bother me at all. I did my usual stretches afterward even though my fingers were really cold. My splits were 12:41, 12:21 and 12:52 over the last 0.15 mile.

Friday, 2/16/2024
7063 steps, 41/90 avg/max HR, 170.1 pounds, 10 floors climbed
Walk: 1.65 miles, 22:01, 13:21 pace, 16 feet total ascent, 72/85 avg/max HR, 122/142 avg/max cadence, 28F, 69% RH, 17 mph W wind, wind chill 17F, light snow
Shoes: blue Brooks Launch GTS8 - 391.75 miles
Snow had fallen starting yesterday afternoon and started back up during the night. There was about 1/2 inch on the ground when I stepped outside for a walk on my usual "Out to Ling Rd" route. It was a bit warmer and a light snow was falling. I struck up my usual brisk pace. There was a teeny tiny bit of ice under the snow but no worries. I got out there and back inside before 7 AM. My splits were 13:11 and 13:37 over the last 0.65 mile.

Saturday, 2/17/2024
8719 steps, 40/144 avg/max HR, 168.9 pounds, 24 floors climbed
Run: 4.38 miles, 36:35, 8:22 pace, 131 feet total ascent, 136/148 avg/max HR, 159/171 avg/max cadence, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy
Shoes: blue Salamon SpeedCross 4 - 275.31 miles
Today's race was Freezeroo #6, a 2 loop 2.2 route course out at the "White House" at the north end of Holt Rd in Webster NY. This was my 7th time on this course and 2nd in the counter-clockwise direction. It had snowed overnight so there was about 3 to 4 inches of fluffy snow to brush off the Trax before I could even head out. I decided to take my Salomon SpeedCross 4 trail shoes. The roads were crappy so I just took my time mostly. I got to the race venue around 9:25 AM. I got my race bib. I talked with Andy Ciaio and Prem Kumar about the road conditions. I decided to change into my trail shoes just in case and stayed inside until just before the race start.
And ... we were off! I quickly got up to a nice race pace. Everyone decided to run in the road where it was bare pavement so that helped. I got up a nice race pace. I knew that I could run this distance so I just settled in and ran. I did start to feel a tightness in my left calf but it didn't become a pain so I kept running. 
And .. done in 36:36, 8:22 pace. I did OK. I was 42nd out of 105, overall results here. I was 4th out of 7 in my M 65-69 age group, age group results here. I was 4th in the series age group so I didn't win a age group award this year.

Sunday, February 4, 2024

Sunday, 2/4/2024 to Saturday, 2/10/2024

I walked 3 times this week, 4.80 miles.
I ran 6 times this week, 25.66 miles.
I didn't bike this week.
I took 65,187 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.


BTW, I am on a 1320 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/4/2024
8146 steps, 47/132 avg/max HR, 170.7 pounds, 27 floors climbed
Run: 4.70 miles, 42:05, 8:57 pace, 73 feet total ascent, 122/136 avg/max HR, 158/167 avg/max cadence, 25F, 80% RH, 5 mph WSW wind, sunny
Shoes: blue Brooks Glycerin GTS20 - 637.70 miles
A sensible runner woul have walked today after a hard 8 mile race the day before. My thighs ached when I headed down stairs after all. But ... I was not a sensible runner ... I headed out for my usual run at a slighty slower pace on my usual :Out by the pier and around" route. Yes, it hurt a bit and my thighs screamed a bit when I went down stairs the rest of the day. My splits were 9:31, 9:12, 8:52, 8:49, 8:50 and 8:42 over the last 0.70 mile.

Monday, 2/5/2024
8:46 hours sleep, 8110 steps, 42/95 avg/max HR, 171.7 pounds, 13 floors climbed
Walk: 1.65 miles, 20:45, 12:34 pace, 15 feet total ascent, 92/104 avg/max HR, 129/202 avg/max cadence, 30F, 86% RH, calm, cloudy
Shoes: blue Brooks Launch GTS8 - 383.15 miles
My thighs were still sore so I decided to take them for a brisk walk. I don't think they appreciated it though, lol. I put on my new Noxgear Tracer2 vest. My splits were 12:29 and 12:41 over the last 0.65 mile.

Tuesday, 2/6/2024
9:00 hours sleep, 10661 steps, 41/134 avg/max HR, 171.1 pounds, 32 floors climbed
Run: 4.45 miles, 39:21, 8:51 pace, 67 feet total ascent, 122/137 avg/max HR, 160/171 avg/max cadence, 19F, 86% RH, calm, clear
Shoes: blue Brooks Glycerin GTS20 - 642.15 miles
It was clear, cold and frosty this morning. I saw Mars and the crescent moon hanging low in the eastern sky. My thighs were pretty much back to normal so I struck up a nice and easy pace on my usual "Out by the pier and around" route. I stopped by Bill Grey's at the Genesee River to take a picture but my camera took a really poor picture. I will fiddle with the settings (there is a Night setting). I will be getting another cell for the total solar eclipse in April for sure! Anyway ... my splits were a negative split: 9:11, 9:00, 8:48, 8:41 and 8:09 over the last 0.45 mile.
Walk: 1.5 miles, 19:03, 13 feet total ascent, 80/104 avg/max HR, 120 avg cadence, 30F, 69% RH, 7 mph NE wind, wind chill 24F, clear
Shoes: blue Brooks Launch GTS8 - 384.65 miles
I decided to get out for a brisk walk before supper to up my step count. My splits were 12:51 and 12:17 over the last 0.5 mile. Nice!

Wednesday, 2/7/2024
6:01 hours sleep, 11142 steps, 43/149 avg/max HR, 170.7 pounds, 18 floors climbed
Run: 4.46 miles, 38:57, 8:44 pace, 74 feet total ascent, 132/158 avg/max HR, 160/168 avg/max 
cadence, 23F, 86% RH, calm, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 646.61 miles
It was another clear, cold and frosty morning. It was also another run morning so I got up, dressed and out there. I struck up my usual nice and easy pace on my usual "Out by the pier and around" route. There was something about running and seeing my headlamp light up the frost on the ground. My splits were 9:02, 8:47, 8:48, 8:35 and 8:12 over the last 0.46 mile.

Thursday, 2/8/2024
6:48 hours sleep, 11357 steps, 41/138 avg/max HR, 171.7 pounds, 19 floors climbed
Run: 4.45 miles, 39:08, 8:47 pace, 62 feet total ascent, 128/143 avg/max HR, 159/170 avg/max cadence, 28F, 86% RH, calm, clear
Shoes: blue Brooks Glycerin GTS20 - 651.06 miles
It was a bit warmer this morning ... clear, cold and not as frosty. I got up, dressed and out again for a run on my "Out by the pier and around" route. I think I could run this route blindfolded. I started a bit slow and a negative split ensued: 9:05, 8:50, 8:48, 8:37 and 8:22 over the last 0.45 mile. 

Friday, 2/9/2024
8:09 hours sleep, 8559 steps, 45/138 avg/max HR, 171.2 pounds, 17 floors climbed
Walk: 1.65 miles, 21:35, 13:04 pace, 18 feet total ascent, 87/98 avg/max HR, 122/197 avg/max cadence, 48F, 46% RH, 10 mph SSW wind, wind chill 44F, cloudy
Shoes: blue Brooks Launch GTS8 - 386.30 miles
My stomach felt off so I opted for a brisk walk this morning. My splits were 12:49 and 13:28 over the last 0.65 mile.
Run: 3.15 miles, 27:32, 8:44 pace, 60 feet total ascent, 126/139 avg/max HR, 156/165 avg/max 
cadence, 57F, 51% RH, 15 mph SSW wind, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 654.21 miles
It was so nice outside that I simply had to lace up my running shoes and go out for a nice and easy 5K during lunch. Shorts and a long sleeve tech, baby! My splits were 8:48, 8:50, 8:42 and 7:55 over the last 0.15 mile.

Saturday, 2/10/2024
7:44 hours sleep, 7212 steps, 42/145 avg/max HR, 170.4 pounds, 20 floors climbed
Run: 4.45 miles, 37:56, 8:31 pace, 76 feet total ascent, 130/146 avg/max HR, 158/171 avg/max cadence, 52F, 76% RH, 9 mph SW wind, cloudy with a few sprinkles
Shoes: blue Brooks Glycerin GTS20 - 658.66 miles
I got out a nice and what ended up quick run on my usual "Out by the pier and around" route. I started out nice and easy. I must have sped up a bit because I ended up with a 8:31 pace. My splits were 8:50, 8:31, 8:27, 8:35 and 7:49 over the last 0.45 mile. Nice!