Sunday, 4/28/2024 to Saturday, 5/4/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 27.10 miles.

I didn't bike this week.

I took 54,499 steps this week according to my Garmin Venu smartwatch.

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my 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 1404 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/28/2024

1215 steps, 44/93 avg/max HR, 169.1/168.3 pounds, 6 floors climbed

Walk: 2.25 miles, 29:20, 13:02, 87/99 avg/max HR, 66F, 68% RH, 12 mph SW wind, cloudy

My thighs were begging for a bit of rest when I descended the steps this morning so I gave them a walk day. It was warmer so I wore ... gasp ... shorts and a short sleeve tech! I struck a brisk walking pace on my longer "Out to Beach Ave" route. I accidentally hit Bicycle on my Garmin so there was no cadence or pace/mile.

I don't run Half Marathons anymore ... but I would still them. Yellow Jacket Racing put on the Flower City Half Marathon and 5k today ... 1197 finished the Half Marathon, results here and 672 finished the 5K, results here. BTW, I ran all 10 Flower City Half Marathons between 2010 and 2019 and ran 31 other Half Marathons. I do miss running long but I don't miss the pain afterwards.

Monday, 4/29/2024

8839 steps, 44/142 avg/max HR, 170.6/169.4 pounds, 12 floors climbed

Run: 4.45 miles, 38:44, 8:42 pace, 67 feet total ascent, 126/144 avg/max HR, 156/167 avg/max cadence, 55F, 72% RH, 9 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 271.36 miles

The temp was warmer but there was a chilly breeze this morning that made me hike up the pace when I ran into it. It was a run day after a "restful" walk day on Sunday. I got out on my usual "Out by the pier and around" route at my usual nice and easy (to start off) pace. It's lighter now in the morning and there were more people than usual out. My splits were 9:00, 8:57, 8:43, 8:29 and 7:51 over the last 0.45 mile.

Tuesday, 4/30/2024

8300 steps, 46/144 avg/max HR, 170.8/169.4 pounds, 11 floors climbed

Run: 4.65 miles (estimated), 8:45 pace (estimated),

Shoes: blue/yellow Brook Glycerin GTS20 - 276.01 miles

Well ... my mileage and pace are estimated today because I forgot to start my Venu after 1.55 miles when I stopped to transfer my key from my shorts to my Zipster. I heard the key jangling and didn't want to lose it ... like another runner did recently. Oh well ... I did the usual "Out by the pier and around" route at the usual pace and wore the usual running gear ... nothing unusual.

It's the end of April ... so it's stat time!

I walked 7 times in April for 14.05 miles, 2.01 miles/walk and 31 times for 50.91 miles, 1.64 miles/walk so far in 2024.

I ran 25 times for 121.05 miles, 4.84 miles/run in April and 99 times for 458.61 miles, 4.63 miles/run so far in 2024.

I ran 1 race in April:

 04/09 Run Our River 5K - April - 25:01, 8:03 pace, 48th/129, 4th/9 in my M 65-69 age group, 79F, 17% RH, 10 mph S wind, partly cloudy

I took 277,726 steps in April and 1,087,063 steps so far in 2024.

Wednesday, 5/1/2024

10297 steps, 45/138 avg/max HR, 170.2/168.9 pounds, 16 floors climbed

Run: 4.45 miles, 39:09, 8:47 pace, 77 feet total ascent, 123/139 avg/max HR, 156/167 avg/max cadence, 48F, 93% RH, 3 mph NW wind, foggy

Shoes: blue/yellow Brooks Glycerin GTS20 - 280.46 miles

My left hip ached a bit and I did briefly think about a walk this morning but ... I thought I would try a run first just to check it out. Well ... it didn't hurt so I ran my usual "Out by the pier and around" route at a slightly slower nice and easy pace. It was a bit foggy. My splits were 9:18, 8:45, 8:49, 8:38 and 8:01 over the last 0.45 mile.

I stop to smell the lilac blossoms near my townhouse door every morning after my run or walk.

Thursday, 5/2/2024

9934 steps, 44/138 avg/max HR, 170.7/169.7 pounds, 14 floors climbed

Run: 4.55 miles, 39:23, 8:39 pace, 66 feet total ascent, 125/140 avg/max HR, 157/168 avg/max cadence, 54F, 77% RH, 7 mph W wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 285.01 miles

It was warm this morning so I wore shorts and a short sleeve tech! It's springtime!!! I started out nice and easy at first and then pushed the pace a bit past mile 2. I took a couple of shadow pictures. One up on Lake Ave and one in the Ontario Beach Park. My splits were 9:03, 8:45, 8:39, 8:33 and 7:56 over the last 0.55 mile.

Friday, 5/3/2024

7674 steps, 42/142 avg/max HR, 169.7, 168.8 pounds, 14 floors climbed

Run: 4.55 miles, 39:09, 8:36 pace, 63 feet total ascent, 129/147 avg/max HR, 158/168 avg/max cadence, 50F, 82% RH, 3 mph SE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 289.56 miles

I was very tired and had a solid 8.5 hours of sleep. So ... I hoped that I would have a great run, right? Well ... I mostly did. I started sluggish on my usual "Out by the pier and around" route and wondered why I was out there. Then ... I picked up the pace on Beach Ave, the Secret Sidewalk and Greenleaf Rd. Maybe seeing the sunrise over the Genesee River perked me up. My splits were 9:10, 8:36, 8:30, 8:25 and 8:05 over the last 0.55 mile.

Saturday, 5/4/2024

8240 steps, 43/140 avg/max HR, 170.2/168.6 pounds, 13 floors climbed

Run: 4.45 miles, 38:31, 8:39 pace, 131/146 avg/max HR, 157/168 avg/max cadence, 57F, 82% RH, 3 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 294.01 miles

I thought about a walk this morning since I was on a 5 day run streak. But ... I wanted a 6 day run streak so ... I ran at my usual pace on my usual "Out by the pier and around" route. Boom ... done! My splits were 9:00, 8:46, 8:35, 8:26 and 8:13 over the last 0.45 mile

Sunday, 4/21/2024 to Saturday, 4/27/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 30.33 miles.

I didn't bike this week.

I took 66,052 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do 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 1397 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/21/2024

8428 steps, 45/144 avg/max HR, 168.7, 168.1 pounds, 18 floors climbed

Run: 5.45 miles, 46:53, 8:36 pace, 71 feet total ascent, 131/150 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 241.03 miles

It was a bit chilly and windy this morning. I thought "it's late April so shorts will be fine". Anyway ...I got out for a slightly longer run on my "Out on the pier and around" route. I was a bit cold and warmed up a bit. Then ... I turned into the west wind ... it was chilly with a capital C! I couldn't do anything about it but complain to every passerby that I saw lol! Brr!!! My splits were 8:48, 8:30, 8:35, 8:48, 8:35 and 8:02 over the last 0.45 mile.

Monday, 4/22/2024

6748 steps, 45/105 avg/max HR, 167.7 pounds, 11 floors climbed

Walk: 2.25 miles, 29:40, 13:10 pace, 58 feet total ascent, 86/113 avg/max HR, 111/197 avg/max cadence, 36F, 75% RH, 5 mph WNW wind, clear

Shoes: blue Brooks Launch GTS8 - 422.30 miles

It was chilly and clear this morning. It was a walk day after 5 run days. So ... since I was walking I wore my Brooks tights on April 22nd! I set up a brisk pace and headed out on my "Out to Beach Ave" route. My splits were 13:19, 12:59 and 13:20 over the last 0.35 mile.

Tuesday, 4/23/2024

9206 steps, 44/134 avg/max HR, 169.5, 168.7 pounds, 20 floors climbed

Run: 4.55 miles, 40:23, 8:52 pace, 71 feet total ascent, 122/137 avg/max HR, 157/165 avg/max cadence, 43F, 52% RH, 7 mph SSW wind, wind chill 39F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 245.58 miles

I had a good 7 hours of uninterrupted sleep so I was well rested. I set out at a nice and easy pace on my usual "Out by the pier and around" route. My knees were a bit cranky so I didn't really enjoy the run. I got it done. My splits were 9:18, 8:49, 8:46, 8:46 and 8:33 over the last 0.55 mile.

Wednesday, 4/24/2024

10769 steps, 41/139 avg/max HR, 169.2, 168.0 pounds, 16 floors climbed

Run: 4.57 miles, 39:09, 8:34 pace, 69 feet total ascent, 128/144 avg/max HR, 157/168 avg/max cadence, 50F, 82% RH, 13 mph W wind, wind chill 46F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 250.15 miles

I got out for my usual run on my usual "Out by the pier and around" route at the usual time. I set up my usual nice and easy pace but I did push it a wee bit after I warmed up. My splits were 8:52, 8:40, 8:35, 8:31 and 7:58 over the last 0.57 mile.

Thursday, 4/25/2024

8602 steps, 40/138 avg/max HR, 169.2, 168.0 pounds, 24 floors climbed

Run: 5.55 miles, 48:04, 8:39 pace, 98 feet total ascent, 124/140 avg/max HR, 159/168 avg/max cadence, 32F, 64% RH, 6 mph ENE wind, wind chill 27F, sunny

Shoes: blue/yellow Brooks Glycering GTS20 - 255.70 miles

I needed a bit under 5 miles to get over 100 running miles for April ... so I got out and got them on my "Out on the pier and around" route. It was 28F when Alexa woke me up at 5:20 AM ... brr!!! So it was back to my trusty CW-X tights. I set up my usual nice and easy pace. It was pretty chilly running into the wind when I ran out onto the pier ... brr!!! My splits were 9:04, 8:45, 8:54, 8:35, 8:21 and 8:00 over the last 0.55 mile.

Friday, 4/26/2024

10456 steps, 41/137 avg/max HR, 169.1, 168.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:40, 8:41 pace, 66 feet total ascent, 125/145 avg/max HR, 157/169 avg/max cadence, 28F, 74% RH, calm, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 260.15 miles

It was a bit colder this morning so I wore my trusty tights with a short sleeve tech/Brooks 1/4 zip long sleeve pullover combo along with my Brooks beanie and heavy running gloves. Yes ... I usually wear the same running gear during the winter. I just know what to wear depending on the temperature and wind. Anyway ... I got out at my usual nice and easy pace on my usual "Out by the pier and around" route. My splits were 9:00, 8:45, 8:44, 8:32 and 8:04 over the last 0:45 pace.

Saturday, 4/27/2024

11843 steps, 40/138 avg/max HR, 168.8, 167.1 pounds, 19 floors climbed

Run: 6.76 miles, 58:43, 8:41 pace, 91 feet total ascent, 129/142 avg/max HR, 157/169 avg/max cadence, 54F, 80% RH, 8 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 266.91 miles

It was 26F warmer (28F to 54F) this morning so I wore shorts and a long sleeve tech along with my Brooks beanie and light runnng gloves. I knew that the Flower City Half was being run so I wanted to run at least a quarter marathon (6.55 miles). My legs were a bit tired when I headed up to Mann Rd so I turned back but ... I decided to go for it and ran onward onto the LOSP Trail out to Latta Rd. It was a new route but I did get me to 6.76 miles. My splits were 9:00, 8:51, 8:47, 8:39, 8:41, 8:32 and 8:14 over the last 0.76 mile.

Sunday, 4/14/2024 to Saturday, 4/20/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 29.20 miles.

I didn't bike this week.

I took 65,691 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do 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 1390 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/14/2024

7894 steps, 43/142 avg/max HR, 17 floors climbed

Run: 4.45 miles, 38:30, 8:39 pace, 127/143 avg/max HR, 156/167 avg/max cadence, 52F, 66% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 210.83 miles

A house on Beach Ave has a magnolia tree

Daffodils on the Secret Sidewalk

I didn't get out until around 11:30 AM. I set up a nice and easy pace on my usual "Out by the pier and around" route. There were more people out but a lot. You do see more things in the daylight LOL! My splits were 9:06, 8:35, 8:32, 8:37 and 8:06 over the last 0.45 mile.

Monday, 4/15/2024

9924 steps, 44/135 avg/max HR, 14 floors climbed

Run: 4.65 miles, 40:48, 8:46 pace, 74 feet total ascent, 127/143 avg/max HR, 158 avg cadence, 45F, 81% RH, 5 mph W wind, clear with a nice sunrise

Shoes: blue/yellow Brooks Glycerin GTS20 - 215.48 miles

I got out a bit late but I did get out for a nice and easy run on my usual "Out by the pier and around" route. It's getting lighter in the morning. I wore my Noxgear Tracer2 but not my headlamp. There were more people out walking too. The sun rose about halfway into the run. My splits were 9:06, 8:41, 9:00, 8:44 and 8:08 over the last 0.65 mile.

Tuesday, 4/16/2024

6936 steps, 41/93 avg/max HR, 7 floors climbed

Walk: 2.25 miles, 29:22, 13:03 pace, 49 feet total ascent, 83/100 avg/max HR, 113 avg cadence, 39F, 81% RH, 5 mph W wind, clear

Shoes: blue Brooks Launch GTS8 - 420.05 miles

I got for a walk after 5 consecutive run days on my longer "Out to Beach Ave" route. I hope my knees appreciated a brisk walk, lol! My splits were 13:07, 12:55 and 13:18 over the last 0.25 mile.

Wednesday, 4/17/2024

11528 steps, 44/131 avg/max HR, 168.6 pounds, 16 floors climbed

Run: 4.45 miles, 38:44, 8:42 pace, 66 feet total ascent, 122/133 avg/max HR, 158/168 avg/max cadence, 45F, 57% RH, 10 mph E wind, wind chill 40F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 219.93 miles

I got out for a run on my usual "Out by the pier and around" route at my usual nice and easy pace. I was out a mile out when I realized that I had forgotten my Brooks beanie. I was all set with my clothing but my ears were cold on the whole run. I survived but it did bother me. I reached inside to put it on when I stretched after my run which warmed up my ears. My splits were 9:05, 8:55, 8:36, 8:26 and 8:15 over the last 0.45 mile.

Thursday, 4/18/2024

10414 steps, 40/137 avg/max HR, 167.5 pounds, 13 floors climbed

Run: 4.55 miles, 39:31, 8:41 pace, 65 feet total ascent, 126/142 avg/max HR, 159/170 avg/max cadence, 55F, 88% RH, 8 mph W wind, cloudy

Shoes: blue/yellow Brooks Launch GTS20 - 224.48 miles

It was warmer today. I think I was just thinking about how cold it was yesterday so I overdressed a bit. I had to take off my Brooks beanie after a mile. I set up a "get it done" pace until I felt warm and then pushed the pace at bit. My splits were 9:03, 8:38, 8:44, 8:41 and 7:58 over the last 0.55 mile.

Friday, 4/19/2024

8814 steps, 45/132 avg/max HR, 14 floors climbed

Run: 4.55 miles, 40:22, 8:52 pace, 65 feet total ascent, 119/136 avg/max HR, 156/167 avg/max cadence, 46F, 93% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 229.03 miles

I felt a bit bloated and wanted to just roll over and go back to sleep ... but I didn't. I got out on my usual "Out by the pier and around" route at a "get it done" pace. My splits were 9:19, 8:49, 9:08, 8:40 and 8:04 over the last 0.55 mile.

Saturday, 4/20/2024

10181 steps, 47/137 avg/max HR, 167.0 pounds, 29 floors climbed

Run: 6.55 miles, 58:37, 8:57 pace, 101 feet total ascent, 125/139 avg/max HR, 153/168 avg/max cadence, 48F, 57% RH, 12 mph SW wind, wind chill 44F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 235.58 miles

I got out for a longer run today on my "Out by the pier and to Dewey Ave" route. I set up a nice and easy pace. I even stopped to take some pictures and looked around. It was such a beautiful day to run! My splits were 9:06, 8:44, 8:49, 10:15 (I took a few pictures on the Secret Sidewalk), 8:30, 8:39 and 8:15 over the last 0.55 mile.

Some flowers on the Secret Sidewalk

The magnolia tree on Beach Ave is in full bloom

A out of focus magnolia bloom

One of 5 or 6 magnolia trees near the Pelican's Nest on River St

A beautiful day deserves some pictures!

Sunday, 4/7/2024 to Saturday, 4/13/2024 - Run Our River 5K - April

I walked 3 times this week, 5.65 miles.

I ran 6 times this week, 25.84 miles.

I didn't bike this week.

I took 69,885 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do 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 1383 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/7/2024

10549 steps, 43/135 avg/max HR, 12 floors climbed

Run: 5.05 miles, 44:25, 8:47 pace, 72 feet total ascent, 124/139 avg/max HR, 156/167 avg/max cadence, 46F, 57% RH, 7 mph NE wind, wind chill 43F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 185.59 miles

I got a bit extra on my run when I didn't press the start on my Venu. I pressed Start after 1/2 mile and headed back to start over on my usual "Out by the pier and around" route. I set up a slow and steady pace until my legs got warm. Then I picked it up a bit. My splits were 9:15, 8:44, 8:56, 8:44 and 8:22.

I received my Hestia and a solar filter a couple weeks ago. What is a Hestia you ask, link here? A Hestia is a 25X telescope that looks sort of like a book that can be somewhat hooked up to a cell phone camera. I bought it off of Kickstarter several months ago and it finally got it. I probably paid too much and it will probably end up as a expensive paperweight but whatever. Anyway ... I got it out on Sunday on a clear day to get it ready. I had found a Facebook post from a guy in OH that explained some of his tricks and tips. They did prove useful.

I took a picture of a nearby roof to get used to focusing it. Then I put on the solar filter and took a picture of the sun. I don't know if it was entirely in focus but it seemed OK.

Monday, 4/8/2024

5980 steps, 42/86 avg/max HR, 169.7 pounds, 9 floors climbed

Walk: 1.65 miles, 22:33, 13:39 pace, 13 feet total ascent, 82/90 avg/max HR, 120/130 avg/max cadence, 34F, 75% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 413.80 miles

I opted for a brisk walk this morning after 5 consecutive run days. I know that I can't run every day but I wish I could! My splits were 13:44 and 13:32 over the last 0.65 mile.

Well ... today was the day ... a full solar eclipse going right overhead in Rochester NY for the first time since January 1925 ... and it was fully overcast!!! There were clouds all the way from Erie PA to Syracuse NY. 

What I saw at 3:20 PM

What Bill Wisniewski, Christine's oldest brother, saw in Ravenna OH. It's all about location, location and location!

I stood outside and yes ... it got quickly (within 15 seconds) dark at 3:20 PM and just as quickly light at 3:23 PM. I did see light to the north over Lake Ontario during the eclipse. Oh well!!!

Gray, Darker Gray, Gray

Perhaps it was the Death Star?

A Buffalo themed meme (it should add 13 seconds too)

The meme reaction to our "spectacular", "once in a lifetime" solar eclipse was swift, lol! Maybe I should travel to either western Iceland or northern Spain for the 2026 solar eclipse?

Tuesday, 4/9/2024

14727 steps, 42/151 avg/max HR, 169.6 pounds, 6 floors climbed

Walk: 1.65 miles, 21:49, 13:14 pace, 13 feet total ascent, 86/97 avg/max HR, 117 avg cadence, 45F, 70% RH, 5 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 415.45 miles

I got out for another brisk walk on my usual "Out to Ling Rd" route to save my legs (a bit) for a race tonight. My splits were 13:19 and 13:05 over the last 0.65 mile.

Yes ... it was sunny today ... the day after a once in a lifetime solar eclipse here in Rochester NY!!!!

Tonight was the April edition of the 6 race Run Our River 5K series. I headed down to the venue in plenty of time for the 6:15 PM start. I got my series bib and settled in for a warm 5K. The usual temp in April was high 40s so it was 30F warmer.

Run: 1.05 miles, 9:28, 9:01 pace, 7 feet total ascent, 124/134 avg/max HR, 154/161 avg/max cadence]

Shoes: blue/yellow Brooks Glycerin GTS20 - 186.64 miles

Run: 3.14 miles, 25:06, 7:59 pace, 9 feet total ascent, 144/153 avg/max HR, 161/172 avg/max cadence, 79F, 17% RH, 10 mph S wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 189.78 miles

I got out a slow 1 mile warm up and had 10 minutes before the race started. And ... we were off! I went out too fast in mile 1. When I passed Wendy "Flash" Abbot just before mile 1 I knew that I had started out a bit too fast. She passed me back before mile 2. I was a bit gassed but I hung on. And ... the time was just past 25 minutes when I crossed the line. I walked a bit and drank some water. Done!!!

I did OK. My official chip time was 25:01, gun time 25:09. I was 48th out of 129, 4th out of 9 in my M 65-69 age group, results here. My splits were 7:55, 8:09, 8:02 and 7:06 over the last 0.14 mile.

Wednesday, 4/10/2024

7083 steps, 42/98 avg/max HR, 9 floors climbed

Walk: 2.35 miles, 30:48, 13:07 pace, 66 feet total ascent, 86/103 avg/max HR, 120/194 avg/max cadence, 61F, 63% RH, 9 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 417.80 miles

I felt a bit tired this morning so I opted for a slight longer but still brisk walk on my "Out to Dewey Ave" route. It was warm, windy and cloudy. I still wore my Noxgear Tracer2 lighted vest and listened to the bird chirp up a storm. My splits were 12:54, 12:57 and 14:08 over the last 0.35 mile.

Thursday, 4/11/2024

9586 steps, 42/139 avg/max HR, 19 floors climbed

Run: 5.05 miles, 44:03, 8:43 pace, 43 feet total ascent, 128/141 avg/max HR, 160/171 avg/max cadence, 50F, 87% RH, 6 mph E wind, rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 194.83 miles.

Yes ... it was dark, rainy and windy. Most people would have heard the rain at 5:20 AM, rolled over and went back to sleep. But ... I am a runner and a run was to done. So ... I got up, got dressed, grumbled a bit and got out there. I headed out at my usual pace on my "Out to Island Cottage" route which keeps me on the LOSP Trail and off the road. Just an out and back ... boom ... done. My splits were 57, 53, 37, 38 and 31. I was drenched when I came in. My Brooks 1/4 zip long sleeve pullover weighed a couple pounds more and my shorts were dripping. I was a bit cold so I went straight upstairs to take a warm shower.

Friday, 4/12/2024

10063 steps, 42/144 avg/max HR, 9 floors climbed

Run: 5.05 miles, 44:18, 8:46 pace, 36 feet total ascent, 130/148 avg/max HR, 160/165 avg/max cadence, 63F, 88 % RH, 10 mph SSW wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 199.88 miles

It was warmer, a bit more windy and wasn't raining as hard as yesterday when I stepped outside for my run. So ... it was a bit of progress I guess. I kept to the "Out to Island Cottage" route to keep off the road again. My splits were 8:59, 9:04, 8:43, 8:34 and 8:32. It was as raining as hard but I think I was just as wet as yesterday though.

Saturday, 4/13/2024

11897 steps, 44/140 avg/max HR, 9 floors climbed

Run: 6.5 miles, 57:20, 8:41 pace, 39 feet total ascent, 129/143 avg/max HR, 159/169 avg/max cadence, 39F, 87% RH, 21 WNW wind, wind chill 30F, sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 206.38 miles

It was a colder, windier and yes ... still sprinkling a bit when I headed out for a run this morning. I wanted to avoid the cars like the 2 days so I headed out on the LOSP Trail. I wanted a longer run so I headed out on Island Cottage to the Char. It was a stiff run heading out for sure but I had a nice tailwind on the way back. My splits were 8:58, 8:57, 8:51, 8:39, 8:28, 8:29 and 8:14 over the last 0.5 mile.