Sunday, 3/31/2024 to Saturday, 4/6/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.64 miles.

I didn't bike this week.

I took 67,341 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.

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 1376 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/31/2024

9597 steps, 43/145 avg/max HR, 24 floors climbed

Run: 5.06 miles, 43:13, 8:33 pace, 74 feet total ascent, 130/146 avg/max HR, 157/171 avg/max cadence, 37F, 70% RH, 8 mph NW wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 154.96 miles

It was a bit chilly and left hip had ached a bit all night. It has disturbed my sleep since I sleep on my left side. But ... I wore shorts and went out for a run on my usual "Out by the pier and around" route anyways. Why? Well ... I was stubborn and wanted to get above 110 miles for March. Yes .. I warmed up and my left hip ache went away (at least for the duration of the run and for a while afterwards). My splits were 9:12, 8:44, 8:43, 8:23 and 7:46.

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

I took 10 walks for 13.8 miles, 1.38 miles/walk in March and 25 walks for 38.51 miles, 1.54 miles/walk so far in 2024.

I took 1 treadmill walk for 1.0 mile.

I took 23 runs for 110.30 miles, 4.80 miles/run in March and 78 runs for 357.58 miles, 4.58 miles/run so far in 2024.

I ran 1 race in March:

 3/16 Runnin' of the Green, 5 miles, 41:35, 8:19 pace, 425th/1575, 4th/38 in my M65-69 age group, 38F, 76% RH, 13 mph WSW wind, wind chill 31F, cloudy

I took 273,358 steps in March and 809,337 steps so far in 2024.

Monday, 4/1/2024

10558 steps, 47/136 avg/max HR, 168.1 pounds, 13 floors climbed

Run: 5.45 miles, 47:59, 8:48 pace, 70 feet total ascent, 128/138 avg/max HR, 159/167 avg/max cadence, 41F, 75% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 160.41 miles

I was back to the usual run on my slightly longer usual "Out on the pier and around" route. I set up a slightly slower "get it done" pace and "got it done". My splits were 8:55, 8:48, 8:56, 8:45, 8:48 and 8:22 over the last 0.45 mile.

Tuesday, 4/2/2024

5708 steps, 46/100 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 20:19, 12:19 pace, 20 feet total ascent, 95/103 avg/max HR, 133/201 avg/max cadence, 43F, 56% RH, 12 mph E wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 412.15 miles

I had a few aches and pains in my left hip and knee so I decided to take a walk on my usual "Out to Ling Rd" route. It was a bit chilly and windy so I set up a brisk pace since I wore just shorts, lol! My splits were 12:20 and 12:17 over the last 0.65 mile.

Wednesday, 4/3/2024

11049 steps, 41/142 avg/max HR, 168.9 pounds, 33 floors climbed

Run: 5.56 miles, 47.37, 8:34 pace, 110 feet total ascent, 133/144 avg/max HR, 158/167 avg/max cadence, 46F, 81% RH, 10 mph SSE wind, wind chill 42, overcast with light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 165.97 miles

It was a bit chilly, windy and rainy but it was a run day so I got out for my usual run on my longer "Out by the pier and to Mann Rd" route. I was up a pound due to pizza last night so that was extra motivation for an extra mile. Yes ... I got damp from the light rain. Yes ... drivers probably thought I was crazy. Anyways ... my splits were 8:47, 8:29, 8:30, 8:27, 8:39 and 8:30 over the last 0.56 mile.

Thursday, 4/4/2024

10258 steps, 48/135 avg/max HR, 169.5 pounds, 17 floors climbed

Run: 4.46 miles, 39:56, 8:58 pace, 74 feet total ascent, 123/138 avg/max HR, 157/167 avg/max cadence, 39F, 87% RH, 5 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 170.43 miles

I didn't want to get up, get dressed, get outside and get running ... but I did because it's what I have done for the last 1380 days. I got out at a "get it done" pace on my usual "Out by the pier and around" route. I dragged myself along the whole way and wished I was home but I endured and got it done. My splits were 9:19, 9:10, 9:03, 8:41 and 8:10 over the last 0.46 mile.

Friday, 4/5/2024

10210 steps, 46/138 avg/max HR, 169.7 pounds, 17 floors climbed

Run: 4.55 miles, 39:28, 8:40 pace, 68 feet total ascent, 129/142 avg/max HR, 158/172 avg/max cadence, 34F, 86% RH, 6 mph WNW wind, wind chill 29F, light snow

Shoes: blue/yellow Brooks Glycerin GTS20 - 174.98 miles

It was chilly and windy again this morning. I wore shorts again due to an issue that I developed from wearing my tights. The calendar says spring has arrived but ... a real light snow started to fall as soon as I started ... and then got worse as I turned into the wind. I kind of regretted wearing my shorts, lol! Oh well ... I survived. My splits were 8:42, 8:43, 8:55, 8:48 and 7:54 over the last 0.55 mile.

Saturday, 4/6/2024

9961 steps, 47/141 avg/max HR, 168.9 pounds, 24 floors climbed

Run: 5.56 miles, 47:50, 8:37 pace, 98 feet total ascent, 130/146 avg/max HR, 157/172 avg/max cadence, 43F, 75% RH, 9 mph NNW wind, wind chill 38F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 180.54 miles

The rain that had plagued Rochester for several days appears to be leaving! It was a bit chilly and windy but partly cloudy this morning! I wore shorts and it was a bit chilly on my legs though. I got for a little longer run on my "Out by the pier and to Mann Rd" route. My splits were 8:53, 8:33, 8:48, 8:37, 8:39 and 7:48 over the last 0.56 mile.

Sunday, 3/24/2024 to Saturday, 3/30/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.36 miles.

I didn't bike this week.

I took 62,007 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.

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 1369 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/24/2024

7765 steps, 44/139 avg/max HR, 165.9 pounds, 14 floors climbed

Run: 4.75 miles, 42:29, 8:56 pace, 68 feet total ascent, 128/142 avg/max HR, 157/172 avg/max cadence, 28F, 43% RH, 15 mph NNE wind, wind chill 18F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 130.29 miles

I slept in until 9 AM and cuddled a bit with my darling wife, Christine, before I got out for a nice and easy run on my usual "Out by the pier and around" route. My left calf didn't really bother me except for one slight twinge. There was quite a few patches of snow on the boardwalk in the Ontario Beach Park and on the Secret Sidewalk. I just ran through them or avoided them. My splits were 9:19, 8:49, 9:08, 9:02 and 8:13 over the last 0.75 mile.

Monday, 3/25/2024

8744 steps, 44/108 avg/max HR, 166.8 pounds, 11 floors climbed

Walk: 1.65 miles, 22:58, 13:55 pace, 19 feet total ascent, 81/100 avg/max HR, 117/141 avg/max cadence, 25F, 68% RH, 8 mph ESE wind, wind chill 17F, clear with a full moon

Shoes: blue Brooks Launch GTS8 - 408.85 miles

I didn't get to sleep until almost midnight and my Alexa weekday alarm went off like usual at 5:20 AM. It was brutal ... so I decided to ease into my usual morning routine with a brisk walk. The full moon hung low in the western sky as I headed out. I tried to get a 3x telephoto shot but my photos didn't turn out well. It was certainly cold though! My splits were 14:38 and 12:47 over the last 0.65 mile.

Tuesday, 3/26/2024

11228 steps, 40/135 avg/max HR, 7 floors climbed

Run: 4.55 miles, 40:46, 8:57 pace, 65 feet total ascent, 125/137 avg/max HR, 156/165 avg/max cadence, 46F, 34% RH, 16 mph S wind, wind chill 40F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 134.84 miles

My left Achilles tendon was a bit tight when I got up this morning. I briefly thought of doing another walk but I put on my running instead of walking shoes just before I got out the door. I set up my usual nice and easy pace. I just felt a slight tightness in my left calf that didn't hinder me. There was only a very tiny patch of ice on the Secret Sidewalk. My splits were 9:13, 9:05, 9:05, 8:47 and 8:20 over the last 0.55 mile.

Wednesday, 3/27/2024

13042 steps, 45/140 avg/max HR, 166.7 pounds, 13 floors climbed

Run: 5.46 mles, 47:50, 8:46 pace, 77 feet total ascent, 128/147 avg/max HR, 158/165 avg/max cadence, 54F, 58% RH, 8 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 140.30 miles

It was warmer this morning so I wore just shorts and a long sleeve tech ... no Brooks beanie or gloves. I wanted a bit extra since I was so close to getting over 100 running miles for the month so I chose my "Out on the pier and around" route. My left calf was just a really minor discomfort. My splits were 9:01, 8:43, 8:47, 8:53, 8:38 and 8:16 over the last 0.46 mile.

Thursday, 3/28/2024

9692 steps, 41/138 avg/max HR, 165.7 pounds, 15 floors climbed

Run: 5.05 miles, 44:23, 8:47 pace, 86 feet total ascent, 126/142 avg/max HR, 156/167 avg/max cadence, 37F, 60% RH, 8 mph W wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 140.30 miles

I had another day of vacation from Ricoh so I canceled my Alexa alarm for 5:20 AM and slept in until 7:18 AM. Our cat, Nebula, was confused by my tardiness at getting up. I puttered a bit but got up, got dressed and got out there to get over 100 miles for the sixth month in a row. Boo-yah! My splits were 9:01, 8:51, 8:51, 8:53 and 8:17.

Well ... my daughter, Karen, is in the midst of moving to Springfield, IL with a guy named Randy that she just met in the flesh on Tuesday. Karen said that they met online several months ago and have talked on the phone for hours. Well ... he flew out to Boston on Tuesday. They picked up a 10 foot U-Haul on Wednesday, loaded it with her stuff, cleaned her apartment and got a bit of sleep. Then he drove out to NY today. My ex-wife, Nancy, her boyfriend, Tom, and I met up with them at an AirBNB on the east side of Canandaigua Lake around 7:30 PM to share a takeout meal from Dennys and talk a bit. I only saw them for a bit under 2 hours. I can only hope that he treats her well. Springfield IL is 770 miles away from Rochester NY. I didn't get home until 10:30 PM.

Friday, 3/29/2024

3842 steps, 44/96 avg/max HR, 165.8 pounds, 6 floors climbed

Walk: 1.65 miles, 20:50, 12:37 pace, 9 feet total ascent, 92/102 avg/max HR, 106/143 avg/max cadence, 37F, 56% RH, 18 mph WNW wind, wind chill 28F, cloudy

Shoes: blue Brooks Launch GTS8 - 410.50 miles

I have a severe case of no motivation until a bit after 1 PM. I  couldn't get the motivation to run but I did find it for a brisk walk. My splits were 12:35 and 12:40 over the last 0.65 mile.

Meanwhile ... my daughter, Karen, and her boyfriend, Randy, had a long day of driving 812 miles from Canandaigua NY to Springfield, Illinois. They got there around 2 AM. I hope she and her animals are happy out there.

Saturday, 3/30/2024

7694 steps, 47/149 avg/max HR, 165.9 pounds, 15 floors climbed

Run: 4.55 miles, 38:53, 8:32 pace, 64 feet total ascent, 134/150 avg/max HR, 158/168 avg/max cadence, 39F, 60% RH, 7 mph N wind, wind chill 35F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 149.90 miles

I puttered around a bit but I did get out without too much trouble. It was truly a beautiful morning for a run. I just put it into a nice and easy pace like usual. I think I sped up a bit. My splits were 8:46, 8:29, 8:41, 8:35 and 7:51 over the last 0.55 mile.

Sunday, 3/17/2024 to Saturday, 3/23/2024

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 18.01 miles.

I didn't bike this week.

I took 45,281 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.

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 1362 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/17/2024

3974 steps, 42/86 avg/max HR, 168.9 pounds, 7 floors climbed

Walk: 1.65 miles, 24:45, 15:00 pace, 13 feet total ascent, 80/90 avg/max HR, 114/123 avg/max cadence, 41F, 81% RH, 14 mph W wind, wind chill 34F, partly cloudy

My left calf was achy and I knew that a run was out of the question. I set up an achy walking pace and it hurt a bit but I kept walking. I eventually loosened up ... after a mile. My splits were 15:03 and 14:56 over the last 0.65 mile.

Monday, 3/18/2024

7600 steps, 41/138 avg/max HR, 169.0 pounds, 23 floors climbed

Run: 4.05 miles, 37:54, 9:21 pace, 94 feet total ascent, 122/144 avg/max HR, 156/165 avg/max cadence, 32F, 59% RH, 13 mph W wind, wind chill 23F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 111.58 miles

I am on vacation all week so I started off by sleeping in and getting out in the daylight. It probably wasn't the best idea but I got out for a really slow and easy run. I could definitely feel my left calf but I endured its dull ache and took really short strides. I chose my kind-of-short "Out to Dewey Ave" for 4 miles. I got it done with splits of 9:43, 9:31, 9:05 and 9:07.

Tuesday, 3/19/2024

4891 steps, 38/101 avg/max HR, 168.1 pounds, 14 floors climbed

Walk: 1.65 miles, 22:05, 13:24 pace, 13 feet total ascent, 90/109 avg/max HR, 114/141 avg/max cadence, 30F, 80% RH, 17 mph W wind, wind chill 19F, cloudy with a few snow flakes

Shoes: blue Brooks Launch GTS8- 405.55 miles

I decided to take it easy on my left calf this morning. So ... I just did a brisk walk on my "Out to Ling Ave" route. Some might think that a 13:24 pace in not taking it easy but ... I did start a bit slow ... I think. My splits were 13:35 and 13:07 over the last 0.65 mile.

Wednesday, 3/20/2024

10923 steps, 44/142 avg/max HR, 165.9 pounds, 17 floors climbed

Run: 6.36 miles, 56:27, 8:53 pace, 105 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 75% RH, 9 mph SW wind, wind chill 29F, light snow

Shoes: blue/yellow Brooks Glycerin GTS20 - 117.94 miles

I thought I would get in a nice longer run this morning. I set out on what ended up to be my "Out on the pier and to Mann Rd" route. I set up my usual nice and easy pace. I could feel a slight ache in my left calf but it didn't get any worse so I thought I was OK. Well ... it was the last 1/2 mile that my left calf up and told me ... this is too far and started to really hurt. I guess if I hadn't added the extra 1/2 mile out to Mann Rd that I would have been OK. Anyway ... my splits were 9:11, 8;43 8:56, 9:00, 8:49:8:41 and 8:46 over the last 0.36 mile.

Thursday, 3/21/2024

5539 steps, 41/130 avg/max HR, 166.0 pounds, 12 floors climbed

Run: 3.15 miles, 29:28, 9:21 pace, 47 feet total ascent, 122/134 avg/max HR, 157/166 avg/max cadence, 25F, 54% RH, 15 mph NW wind, wind chill 13F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 121.09 miles

I slept in and puttered around for a long while before I got out before 11 AM. It was cold and windy so I chose a run instead of a walk. My left calf was achy and didn't want me to run but I ran anyway at a very, very nice and easy pace. My splits were 9:41, 9:15, 9:16 and 8:31 over the last 0.15 mile.

Friday, 3/22/2024

7517 steps, 45/135 avg/max HR, 166.1 pounds, 17 floors climbed

Run: 4.45 miles, 40:15, 9:03 pace, 63 feet total ascent, 125/137 avg/max HR, 157/167 avg/max cadence, 23F, 68% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 125.54 miles

It was cold again and the forecast for tonight was 2 to 5 inches of wet snow but ... it was just cold and calm when I got out for my run on my usual "Out by the pier and around" route. My left calf ached a bit so I set up a really nice and easy pace. I probably just have rested it ... but I got it done. My splits were 9:23, 9:15, 8:54, 8:43 and 8:45 over the last 0.45 mile. 

Saturday, 3/23/2024

4837 steps, 40/100 avg/max HR, 166.5 pounds, 9 floors climbed

Walk: 1.65 miles, 20:35, 12:35 pace, 11 feet total ascent, 92/106 avg/max HR, 125/147 avg/max cadence, 27F, 86% RH, 12 NNE wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 407.20 miles

Well ... winter is not done with upstate NY. About 3 inches of wet snow fell overnight up near Lake Ontario. I felt that my left calf needed a rest so I opted for a very brisk walk. I kept to Greenleaf Rd since the sidewalk was still snow covered and probably slippery. The road was bare so I really dialed up the pace. My splits were 12:31 and 12:42 over the last 0.65 mile.

Sunday, 3/10/2024 to Saturday, 3/16/2024 - Runnin' of the Green 5 Mile Race

I walked 3 times this week, 2.15 miles.

I ran 6 times this week, 26.31 miles.

I walked once on the treadmill, 1.0 mile

I didn't bike this week.

I took 70,261 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.

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 1355 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/10//2024

9992 steps, 40/142 avg/max HR, 166.5 pounds, 18 floors climbed

Run: 6.55 miles, 55:45, 8:38 pace, 108 feet total ascent, 132/148 avg/max HR, 158/168 avg/max cadence, 39F, 81% RH, 7 mph W wind, wind chill 35F, overcast

The DST time change was last night so I woke up around 7 AM instead of 6 AM. I did the usual stuff ... got up, weighed myself, set the coffee up, got dressed and got out there. I set up for my usual 6.55 mile run but on a slightly different route: "Out on the pier and out to Mann Rd". The pier was dry so I ran out to the end. The wind had kicked up a bit so I was a bit slower for a while. The run was nice as usual. My splits were 8:43, 8:28, 8:39, 8:53, 8:48, 8:37 and 7:59 over the last 0.55 mile.

Monday, 3/11/2024

7946 steps, 44/95 avg/max HR, 166.8 pounds, 9 floors climbed

Walk: 0.29 mile, 5:13, 18:15 pace, 20 feet total ascent, 80/99 avg/max HR, 110 avg cadence, 34F, 55% RH, 18 mph WNW wind, wind chill 24F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 400.29 miles

Treadmill: 1.0 mile, 18:38, 18:38 pace, 67/75 avg/max HR, 109/115 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 401.29 miles

Walk: 0.31 mile, 5:11, 16:29 pace, 20 feet total ascent, 82/99 avg/max HR, 112/134 avg/max cadence, 34F, 55% RH, 22 mph NW wind, wind chill 23F, clear

Shoes: blue Brooks Launch GTS8 - 401.60 miles

I thought about a run but I was glad that I opted for a walk before I stepped outside. I had snowed overnight but before that it had the rain had frozen into ice. The sidewalks and road weren't solid ice but there was enough where I could just walk at a normal pace while I concentrated on not falling or not getting blown over. I passed the Fitness Center and thought ... it's nice, warm and not slippery in there. So ... I did a mile on the treadmill. Another guy that I see walking came in too. We both thought it was a lot safer inside than outside. The wind helped blow me home.

Tuesday, 3/12/2024

11367 steps, 41/135 avg/max HR, 167.1 pounds, 18 floors climbed

Run: 4.57 miles, 42:05, 9:13 pace, 63 feet total ascent, 123/138 avg/max HR, 154/165 avg/max cadence, 43F, 61% RH, 9 mph WNW wind, wind chill 38F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 91.44 miles

I did the usual ... and then the unusual happened. I started out with the usual nice and easy pace but had a pain right behind my left knee right from the start. I soldiered onward until I got to Greenleaf Rd and then stopped to massage it for a moment. I continued onward at a slower pace with shorter strides. I thought about turning around after a mile. The pain slowly lessened until it almost was a vague memory by the time I got done. Weird. My splits were 9:38, 9:14, 9:10, 9:01 and 8:52 over the last 0.57 mile. So .. a pain turned into a negative split!

Wednesday, 3/13/2024

10605 steps, 40/138 avg/max HR, 168.3 pounds, 18 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 80 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 70% RH 8 mph SW wind, wind chill 41F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 95.99 miles

I got out for my usual run on my usual "Out by the pier and around" route. I had no pain behind my left knee this morning so yesterday's pain appeared to be just a random one. I was running up Greenleaf Rd just past the Lake Shore Country Club when I saw something in the road that oncoming cars were avoiding. I thought it was a bag that I could move out of the road. Well .... I got within 3 feet of it before I saw that it was a raccoon! I saw its eyes and it was alive! I veered away and it didn't move! The things I see sometimes! My splits were 8:51, 8:39, 8:39, 8:35 and 8:12 over the last 0.55 mile.

Thursday, 3/14/2024

7885 steps, 40/135 avg/max HR, 167.8 pounds, 17 floors climbed

Run: 4.55 miles, 43:32, 9:34 pace, 63 feet total ascent, 122/145 avg/max HR, 151 avg cadence, 39F, 81% RH, calm, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 100.54 miles

Another usual run that turned into something not usual. I headed out on my usual "Out by the pier and around" route and felt OK. But .. my left calf about 4 inches below my left knee developed what became a pain that caused me to slow and eventually walk/limp the last mile. It pretty much sucked. My splits were 8:46, 8;32, 8:46, 10:07 and 13:16 over the last 0.55 mile.

Friday, 3/15/2024

10548 steps, 40/116 avg/max HR, 168.5 pounds, 8 floors climbed

Walk: 1.65 miles, 25:41, 15:34 pace, 16 feet total ascent, 87/99 avg/max HR, 110/125 avg/max cadence, 43F, 87% RH, 13 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 403.25 miles

I got for my usual walk on the day before a race. My left calf was tight so I stuck as fast a pace as I could. It was about 90/10 walk/limp for 90% of the walk. My splits were 15:52 and 15:06 over the last 0.65 mile.

Saturday, 3/16/2024

11918 steps, 40/143 avg/max HR, 168.2 pounds, 13 floors climbed

Today's race was the Runnin' of the Green. I have run a 5 mile race in March for a long time ... checks spreadsheet. I ran 9 Johnny's Runnin' of the Green (directed by the late Bill Keyoe) at Blue Cross Arena in 2007, 2011, 2012, 2013, 2015 through 2019. Rochester Running Company has directed the race since  2020. I ran 2 virtual races in 2020 and 2021 during COVID-19. I have run 3 races on the new course (but similar) course from the Mercantile on Main in 2022, 2023 and now 2024. So ... you can say that a 5 mile race around St Patrick's Day is what I do. I park in the same parking garage and walk to the venue. This year I got a sweatshirt because I signed up before 1/1/24 .... sweet!

Run: 1.0 mile, 9:24, 9:23 pace, 16 feet total ascent, 114/129 avg/max HR, 152/161 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 102.44 miles

Run: 5.09 miles, 41:41, 8:12 pace, 58 feet total ascent, 38F, 135/148 avg/max HR, 163/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 107.53 miles

It was 37F when I dressed for this race. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover. I started to doubt my clothing choice when I walked in the wind from the parking garage up S Clinton St to the race venue. I saw a lot of runners in tights and only a few in shorts! But ... there was nothing I could do now! The race conditions were 38F, 76%  RH, 13 mph WSW wind, wind chill 31F, cloudy.

I got out for a nice and easy warm up run to see how my left calf felt. I could tell that it would be a problem. I needed a drink of water so I ducked inside, found a water jug with a stack of paper cups and drank a couple of gulps and quickly got to the front near Wendy Abbot, the 8:30 pacer. And ... we were off! I got up an OK race pace. I could feel an ache in my left calf but I was in a race so I ignored it for the majority of the race. I stayed with the 8:30 pace group until just before the turnaround. I got a side-five from Ellen and Barb of Fleet Feet at mile 3. Then ... my left calf ache became worse ... I slowed a bit but it didn't get worse so I ran the best I could ... the digital time was well under 42 ... and done in 41:35 chip time! 

I headed inside and got my checked bag with my well earned and newest favorite Runnin' of the Green sweatshirt. I had 2 donuts to sate my belly and a small glass of beer to sate my thirst. I hung around and headed home.

I did pretty well. I was 425th out of 1575, 4th out of 38 in my M 65-69 age group. My splits were 8:14, 8:19, 8:12, 8:09, 8:05 and 7:51 over the last 0.09 mile.

I was beat the rest of the day. My left calf was not happy either.

Sunday, 3/3/2024 to Saturday, 3/9/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 25.45 miles.

I didn't bike this week.

I took 67,534 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.

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 1348 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/3//2024

8476 steps, 40/145 avg/max HR, 168.1 pounds, 22 floors climbed

Run: 5.45 miles, 46:28, 8:32 pace, 97 feet total ascent, 128/147 avg/max HR, 158/168 avg/max cadence, 45F, 93% RH, 5 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 60.22 miles

I puttered around for about 2 hours before I got out for my run. I thought about repeating my 10K run of yesterday. But ... I had a slight ache behind and below my left knee that didn't really slow me down but concerned me a bit. It wasn't enough to make cut my run to 4.45 but I did stretch it to 5.45 miles. I was amazed that my pace was so quick. My negative splits (!!!) were 8:54, 8:40, 8:39, 8:27, 8:19 and 7:44 over the last 0.45 mile.

Monday, 3/4/2024

7967 steps, 45/92 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 23:19, 1.65 miles, 10 feet total ascent, 79/88 avg/max HR, 116/130 avg/max cadence, 37F, 93% RH, 3 mph S wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 398.35 miles

My left calf below my knee felt a bit weird all day yesterday and this morning so I opted for a walk this morning. I knew that I could have run but I thought a walk would be wiser. It did loosen up after a half mile or so. My splits were 14:22 and 13:44 over the last 0.65 mile.

Tuesday, 3/5/2024

9012 steps 41/137 avg/max HR, 24 floors climbed

Run: 4.45 miles, 39:22, 8:50 pace, 77 feet total ascent, 125/139 avg/max HR, 157/163 avg/max 

cadence, 54F, 71% RH, 14 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 64.67 miles

It was warmer so I ran in shorts, my Brooks 1/4 zip long sleeve pullover. I set up a careful pace since I didn't know how my left calf felt. It didn't bother me but I spent the entire run waiting for it to bother me. My splits were 9:15, 8:41, 8:39, 8:55 and 8:32 over the last 0.45 mile.

Wednesday, 3/6/2024

11058 steps, 39/143 avg/max HR, 167.2 pounds, 12 floors climbed

Run: 4.55 miles, 39:41, 8:43 pace, 83 feet total ascent, 131/151 avg/max HR, 158/170 avg/max cadence, 48F, 93% RH, 7 mph N wind, wind chill 46F, light mist

Shoes: blue/yellow Brooks Glycerin GTS20 - 69.22 miles

It was still warm so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover again. There was any wind to speak of but a real light mist that didn't bother me. I set up my usual pace and pushed it a bit when everything felt OK. My splits were 9:01, 8:42, 8:47, 8:44 and 8:04 over the last 0.55 mile. 

Thursday, 3/7/2024

13708 steps, 42/138 avg/max HR, 167.3 pounds, 28 floors climbed

Run: 4.55 miles, 39:52, 8:46 pace, 75 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 13 mph NNE wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 73.77 miles

It was colder this morning so it was back to tights and the usual cold weather gear on my usual run on my usual "Out by the pier and around" route. The wind was brisk and chilly. It tried to hold me back at times but "I got it done". My splits were 9:00, 8:52, 8:55, 8:36 and 8:08 over the last 055 mile.

Friday, 3/8/2024

7155 steps, 40/99 avg/max HR, 168.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:37, 12:29 pace, 10 feet total ascent, 88/100 avg/max HR, 122 avg cadence, 30F, 80% RH, calm, clear

Shoes: blue/yellow Brooks Launch GTS8 - 400.0 miles

I really thought about a run this morning but I wanted to run long this weekend so I knew I needed a break with a walk. It was clear, calm and cold with frost on the windshields and ground this morning. I struck up a really brisk pace to try to warm up but never really did. Thank goodness it wasn't windy! My splits were 12:34 and 12:20 over the last 0.65 mile.

Saturday, 3/9/2024

10158 steps, 45/141 avg/max HR, 166.0 pounds, 33 floors climbed

Run: 6.55 miles, 57:13, 8:44 pace, 119 feet total ascent, 131/143 avg/max HR, 158 avg cadence, 45F, 70% RH, 20 mph S wind, wind chill 37F, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 80.32 miles

I was awake a bit after 6 AM and listened to the wind beat against the bedroom screens while I puttered around. But ... it was long run day so I knew what I had to do. I got up, went downstairs, weighed myself, set up the coffee, got dressed and got out there. It was windy and rainy but no matter ... a long run had to be earned. I set up a nice and easy run as I headed out on my "Out by the pier and to Dewey Ave" route. I could have cut it short at Mann Rd but I wanted a 10K. The wind was howling and it tried to push me back but I just slowed when I headed into it. The light rain did get me a bit damp by the time I got done with the run and my post-run stretches. My splits were 9:04, 8:45, 8:37, 8:34, 8:29, 9:02 and 8:31 over the last 0.55 mile.