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

I walked twice times this week, 4.70 miles.

I ran 5 times this week, 23.46 miles.

I didn't bike this week.

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

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1558 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/29/2024

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

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

Shoes: blue Brooks Launch GTS8 - 498.86 miles

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

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

Monday, 9/30/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 228.94 miles

A handheld zoom to 4.7x

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

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

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

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

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

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

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

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

Tuesday, 10/1/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 233.50 miles

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

Wednesday, 10/2/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 238.75 miles

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

Thursday, 10/3/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 243.40 miles

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

Friday, 10/4/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 247.95 miles

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

Saturday, 10/5/2024

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

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

Shoes: blue Brooks Launch GTS8 - 501.21 miles

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

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

I walked once this week, 2.25 miles.

I ran 6 times this week, 29.51 miles.

I didn't bike this week.

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

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1551 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/22/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 200.33 miles

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

Monday, 9/23/2024

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

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 608.73 miles

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

Tuesday, 9/24/2024

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

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

Run: blue/yellow Brooks Glycerin GTS20 - 204.78 miles

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

Wednesday, 9/25/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 210.84 miles

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

Thursday, 9/26/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 215.39 pace

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

Friday, 9/27/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 219.94 miles

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

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

Saturday, 9/28/2024

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 224.49 miles

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

Sunday, 9/15/2024 to Saturday, 9/21/2024

I walked twice this week, 3.91 miles.

I ran 6 times this week, 26.41 miles.

I didn't bike this week.

I took 71,655 steps this week according to my Garmin Venu smartwatch.

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1544 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/15/2024

8784 steps, 41/137 avg/max HR, 173.1/170.8 pounds, 15 floors climbed

Run: 4.45 miles, 38:42, 8:41 pace, 65 feet total ascent, 124/140 avg/max HR, 156 avg cadence, 66F, 88% RH, 6 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 170.01 miles

Today was the last day of my 66 years on this earth ... that's an interesting thought. Anyway ... I did what I usually do ... I got out for a run. It was warm and sunny so I broke out a tech tank top. I set up a nice and easy pace on my usual "Out by the pier and around" route. I was a bit hot so I took a couple walk breaks in mile 3. My splits were 8:47, 8:29, 8:56, 8:43 and 8:23 over the last 0.45 mile.

Monday, 9/16/2024

10766 steps, 41/139 avg/max HR, 171.8/170.6 pounds, 15 floors climbed

Run: 4.45 miles, 39:09, 8:48 pace, 67 feet total ascent, 126/145 avg/max HR, 157/166 avg/max cadence, 61F, 88% RH, 7 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 174.46 miles

Well .. today was my 67th birthday! I celebrated a bit early with my usual run at my usual pace on my usual "Out to Dewey Ave and around" route. I did run at least 6.7K (for 67 years) since 6.7K is 4.15 miles. My splits were 9:18, 8:46, 8:34, 8:48 and 8:13 over the last 0.45 mile.

Tuesday, 9/17/2024

9491 steps, 41/103 avg/max HR, 171.3/171.1 pounds, 13 floors climbed

Walk: 2.36 miles, 34:16, 14:33 pace, 56 feet total ascent, 76/105 avg/max HR, 115/126 avg/max cadence, 61F, 82% RH, 3 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 176.82 miles

I tried a run this morning but my right heel felt a bit wonky so I opted for a walk on my usual "Out to Beach Ave" route. Then ... my right heel acted up when I stretched my right Achilles heel. Whatever! My splits were 15:10, 13:49 and 14:49 over the last 0.36 mile.

Wednesday, 9/18/2024

8391 steps, 43/137 avg/max HR, 171.2 pounds, 12 floors climbed

Run: 3.16 miles, 28:38, 9:03 pace, 41 feet total ascent, 123/150 avg/max HR, 155/167 avg/max cadence, 57F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 179.98 miles

I needed and found a bit of motivation to get up out of a warm bed, weigh myself, get dressed, make the coffee and get outside. I was uncertain about my right heel so I set up a really easy pace. The full harvest moon hung low in the western sky. My right heel was OK but I still cut my run short with my "Out to Stutson St Overlook" route. My splits were negative(!): 9:37, 9:04, 8:38 and 8:10 over the last 0.16 mile.

Thursday, 9/19/2024

9860 steps, 39/136 avg/max HR, 172.7 pounds, 13 floors climbed

Run: 4.65 miles, 41:18, 8:53 pace, 64 feet total ascent, 124/143 avg/max HR, 158/167 avg/max cadence, 63F, 88% RH, calm cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 184.63 miles

I woke up at 4:53 AM and knew I couldn't go back to sleep. I thought about getting out earlier but I got out at the usual time. I set up the usual nice and easy pace as I got out on my usual "Out by the pier and around" route. I probably could have used a headlamp but I knew my route. There were a few other walkers that enjoyed the pre-dawn twilight. My splits were 9:18, 8:51, 8:52, 8:47 and 8:25 over the last 0.65 mile.

Friday, 9/20/2024

11936 steps, 40/135 avg/max HR, 171.1 pounds, 14 floors climbed

Run: 4.55 miles, 40:14, 8:50 pace, 81 feet total ascent, 122/139 avg/max HR, 157/168 avg/max cadence, 54F, 94% RH, 7 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 189.18 miles

I had a bit of trouble sleeping past 3 AM but I managed to get back to sleep OK. I was up about 1/2 hour before 5:20 AM and out like usual at 6 AM. It was dark so I turned on the add-on headlamp on my Noxgear Tracer2 when I was on the LOSP Trail. I set up my usual nice and easy pace. My right heel felt a bit uneasy but it loosened up. My splits were 9:19, 8:57, 8:38, 8:49 and 8:11 over the last 0.55 mile.

Saturday, 9/21/2024

12427 steps, 40/143 avg/max HR, 169.8 pounds, 26 floors climbed

Run: 5.15 miles, 45:10, 8:46 pace, 42 feet total ascent, 129/145 avg/max HR, 155/168 avg/max cadence, 66F, 83% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 194.33 miles

I got out a bit late so the sun was a bit hotter than what I am used to ... i.e. none. I wanted a bit longer so I chose my "Out to Island Cottage Rd" route. I set up my usual nice and easy pace. I was OK until mile 5 when I chose to take a few walk breaks. No worries. My splits were 8:47, 8:39, 8:43, 8:41, 9:07 and 7:58 over the last 0.15 mile.

Walk: 1.55 miles, 25:39, 16:33 pace, 21 feet total ascent, 84/114 avg/max HR, 109 avg cadence, 75F, 65% RH, 6 mph ENE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 195.88 miles

My stomach felt like crap after a late lunch. I got all the laundry done, rested a bit and then thought that a walk before it got dark would make me feel better. I took a leisurely walk ... and it did I guess. My splits were 

Sunday, 9/8/2024 to Saturday, 9/14/2024 - Run Our River 5K - September

I walked twice this week, 4.70 miles.

I ran 6 times this week, 22.45 miles.

I didn't bike this week.

I took 66,442 steps this week according to my Garmin Venu smartwatch.

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1537 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/8/2024

9498 steps, 43/135 avg/max HR, 172.9/171.4 pounds, 21 floors climbed

Run: 4.45 miles, 38:36, 8:40 pace, 66 feet total ascent, 124/137 avg/max HR, 158/168 avg/max cadence, 54F, 77% RH, 16 mph W wind, partly sunny

Shoes: blue/green Brooks Glycerin GTS20 - 144.32 miles

I got out at my usual pace on my usual "Out by the pier and around" route. I saw a group of people on the pier just by the boardwalk with cameras and binoculars. I stopped, asked and found that they were a group of bird watchers from the Rochester Birding Association. They were watching a bald eagle and an osprey dueling over the Genesee River. They were too far away for a cell camera picture, :-(. I continued onward. My thighs were a bit tight from yesterday's Heritage Hero 10K. I took a walk break when I turned up onto Greenleaf Rd. My splits were 8:57, 8:34, 8:37, 8:47 and 8:07 over the last 0.45 mile.

You can see the charring on the charger and cord

Christine and I had a bit of excitement on Sunday morning. She moved to get up off the bed and pulled her charger out of the surge suppressor a bit ... well a metallic charging cord hit the hot lead and started a small flame about an inch high that melted the cord to the hot lead! We were both shocked and started at it for a few seconds. Christine was closer and pulled the charger out which put out the flame.

Monday, 9/9/2024

7879 steps, 41/131 avg/max HR, 172.2/171.1 pounds, 17 floors climbed

Run: 3.15 miles, 28:18, 8:59 pace, 38 feet total ascent, 121/137 avg/max HR, 157/165 avg/max cadence, 54F, 82% RH, 8 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 147.47 miles.

I probably should have walked but I ran anyway. My right heel was a bit achy so I run easy and cut it short on my "Out to Stutson Street Overlook" route. My splits were 9:39, 8:56, 8:28 and 8:15 over the last 0.15 mile.

There was a definite line of thunderstorms that hit our townhouse around 5 PM to 7 PM. The wind was from the NW and it seemed that every one of them was aimed right at us. It poured!!!

 

Tuesday, 9/10/2024

14917 steps, 41/148 avg/max HR, 172.6/172.5 pounds, 21 floors climbed

Walk: 2.35 miles, 32:48, 13:58 pace, 57 feet total ascent, 98/113 avg/max HR, 120/130 avg/max 57F, 94% RH, 5 mph W wind, clear with some fog

Shoes: blue Brooks Launch GTS8 - 494.16 miles

I got out my usual walk on the morning before a race in the evening. There were still some wet spots from the deluge last night. The Lakeshore Country Club had water traps instead of sand traps! My splits were 13:58, 13:52 and 14:15 over the last 0.35 mile.

Run: 0.8 mile, 7:27, 9:15 pace, 0 feet total ascent, 117/127 avg/max HR, 151/159 avg/max cadence, 71F, 41% RH, 6 mph W wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 148.27 miles

Run: 3.14 miles, 25:05, 8:00 pace, 10 feet total ascent, 139/155 avg/max HR, 160/170 avg/max cadence, 73F, 44% RH, 5 mph NE wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 151.41 miles

Tonight's race was the last of the 6 races in the 2024 Run Our River 5K series. I got out for a little 0.8 mile warm up just to loosen up a bit. Tonight's race had about 30 feet of a grassy mound since a gate on the Genesee Riverway Trail was closed. We just ran around it. 

And we were off! I decided to just keep a steady pace for this race. I just kept going ... didn't push ... just kept going ... and done!

I did OK. My chip time was 25:01, 59th out of 118, 5th out of 9 in my M 60-69 age group. My splits were 8:01, 8:07, 7:56 and 7:34 over the last 0.14 mile. I finished first in my series M 65-69 age group and won ... a pair of socks ... whop-de-doo!

I watched the debate between Trump and Harris. I was yelling, cursing and giving him the finger every time he spoke ... almost! He lied his ass off! His "America is in decline" spiel has gotten old ... just like him! Harris won that debate handily! I'm team Harris and BLUE down the ballot in November!

Wednesday, 9/11/2024

10495 steps, 44/137 avg/max HR, 172.5/171.3 pounds, 17 floors climbed

Run: 4.45 miles, 39:06, 8:47 pace, 75 feet total ascent, 125/143 avg/max HR, 157/168 avg/max cadence, 52F, 87% RH, calm, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 155.86 miles

I thought about a walk or a 5K run ... but I ran my usual "Out to Dewey Ave and around" route. Why? Because I'm stubborn, that's why. Yes ... my right heel was a bit tight but it loosened up. My splits were 9:17, 8:53, 8:33, 8:41 and 8:09 over the last 0.45 mile.

Thursday, 9/12/2024

7811 steps, 42/136 avg/max HR, 173.5 pounds, 14 floors climbed

Run: 4.45 miles, 39:49, 8:56 pace, 64 feet total ascent, 124/142 avg/max HR, 157/194 avg/max cadence, 57F, 94% RH, 6 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 160.31 miles

I saw this garden flag on the Secret Sidewalk

I got up, got dressed and got out for a run at a slightly slower pace on my usual "Out by the pier and around" route. I swear I could run this route with my eyes shut, lol. My splits were 9:26, 9:04, 8:54, 8:42 and 8:07 over the last 0.45 mile. A negative split to start the day!

Friday, 9/13/2024

7612 steps, 42/133 avg/max HR, 173.5 pounds, 12 floors climbed

Walk: 2.35 miles, 32:33, 13:50 pace, 50 feet total ascent, 116/134 avg/max HR, 119/184 avg/max cadence, 61F, 88% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 496.51 miles

I got out for a brisk walk after 5 running days on my usual "Out to Beach Ave" route. My splits were 13:59, 13:41 and 13:53 over the last 0.35 miles.

Saturday, 9/14/2024

8230 steps, 41/138 avg/max HR, 174.1 pounds, 9 floors climbed

Run: 5.25 miles, 45:35, 8:41 pace, 43 feet total ascent, 127/145 avg/max HR, 157/172 avg/max cadence, 59F, 94% RH, 3 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 165.56 miles

It was a bit cool, clear and sunny when I stepped outside and totally unlike the fog that descended last night even before sunset. I got for a bit longer run on my "Out to Island Cottage" route. It felt like I was pulling teeth a bit to keep my legs running but it got easier once I made the turn at Island Cottage Rd. My splits were 9:02, 8:54, 8:42, 8:29, 8:29 and 7:53 over the last 0.25 mile.

Sunday, 9/1/2024 to Saturday, 9/7/2024 - Heritage Hero 10K

I walked twice this week, 4.70 miles.

I ran 5 times this week, 19.62 miles.

I didn't bike this week.

I took 62,950 steps this week according to my Garmin Venu smartwatch.

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

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

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1530 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/1/2024

7355 steps, 43/139 avg/max HR, 172.4/170.5 pounds, 13 floors climbed

Run: 4.45 miles, 40:47 9:10 pace, 81 feet total ascent, 126/143 avg/max HR, 151/168 avg/max cadence, 77F, 69% RH, 13 mph W wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 119.55 miles

I got out a bit late on my "Out to Dewey Ave and around" route. Several things contributed to a "bonked" (IMO) run: a bit too hot, a bit too humid and not enough food in my belly. I lasted 3 miles before I had to walk several times in mile 4. My splits were 8:48, 8:26, 8:51, 10:55 and 8:22 over the last 0.45 mile.

Monday, 9/2/2024

9916 steps, 42/141 avg/max HR, 174.1/172.8 pounds, 27 floors climbed

Run: 4.45 miles, 38:37, 8:40 pace, 69 feet total ascent, 127/145 avg/max HR, 160/170 avg/max cadence, 59F, 77% RH, 6 mph NW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 124.00 miles

I got out a bit after 8 AM for my usual "Out by the pier and around" route. It was cooler and windier than yesterday so I ran a bit better. The gusty NW wind slowed me down a bit when I ran along the boardwalk at the Ontario Beach Park. There were a couple of volleyball courts being set up on the beach. I wouldn't want to be on the other end of any wind-aided spikes! I saw the same two walkers that I sometimes see on the weekend. These two guys loop the other way so I saw them twice. My splits were 8:59, 8:46, 8:50, 8:31 and 7:46 over the last 0.45 mile.

Tuesday, 9/3/2024

8625 steps, 41/113 avg/max HR, 173.4/173.2 pounds, 12 floors climbed

Walk: 2.35 miles, 30:32, 12:58 pace, 58 feet total ascent, 102/119 avg/max HR, 124/198 avg/max cadence, 46F, 87% RH, 6 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 489.46 miles

It turned chilly overnight! Alexa told me that it was 47F after it woke me up at 5:20 AM. So ... I found my long sweatpants and a long sleeve tech before I headed out. I chose a walk on my usual "Otu to Beach Ave" route after 5 running days in a row. I put on my Noxgear Tracer2 lighted vest since it was a bit dark. My splits were 12:39, 12:59 and 13:47 over the last 0.35 mile.

Wednesday, 9/4/2024

7231 steps, 43/143 avg/max HR, 174.4/173.1 pounds, 13 floors climbed

Run: 4.45 miles, 38:10, 8:34 pace, 66 feet total ascent, 130/155 avg/max HR, 158/168 avg/max cadence, 52F, 82% RH, 3 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 128.45 miles

I got out on my "Out to Dewey Ave and around" route. Why? It's what I do so I just get up and do it. I set up a nice and easy pace ... and held it even though I wanted to walk a bit. My splits were 9:00, 8:41, 8:20, 8:30 and 8:05 over the last 0.45 mile.

Thursday, 9/5/2024

11862 steps, 41/140 avg/max HR, 173.8/172.1 pounds, 11 floors climbed

Run: 5.15 miles, 43:43, 8:29 pace, 46 feet total ascent, 129/144 avg/max HR, 159/171 avg/max cadence, 54F, 88% RH, 3 mph S wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 133.60 miles

I got out on my longer "Out to Island Cottage Rd" route. I pushed the pace a bit since I was pretty sure (after a half mile) that I had forgot to lock the front door. No worries ... Greenleaf Meadows is a very quiet apartment complex. My splits were 8:56, 8:35, 8:27, 8:18, 8:18 and 7:39 over the last 0.15 mile.

Friday, 9/6/2024

5049 steps, 41/97 avg/max HR, 172.9 pounds, 12 floors climbed

Walk: 2.35 miles, 31:18, 13:19 pace, 59 feet total ascent, 87/106 avg/max HR, 121/190 avg/max cadence, 59F, 72% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 491.81 miles

I got for my usual walk on the day before a race. I really thought about just running a 5K but I wanted to do what I usually do so I wouldn't think about it while I raced the Heritage Hero 5K tomorrow. So ... I walked my usual "Out to Beach Ave" route. My splits were 13:37, 13:07 and 13:01 over the last 0.35 mile.

Saturday, 9/7/2024

12912 steps, 41/151 avg/max HR, 173.6 pounds, 28 floors climbed

Run: 6.27 miles, 52:24, 8:22 pace, 217 feet total ascent, 136/159 avg/max HR, 161/175 avg/max cadence, 57F, 89% RH, 10 mph WSW wind, drizzle

Shoes: blue/green Brooks Glycerin GTS20 - 139.87 miles

Today's was the 9th of the 12 races in the 2024 Greater Rochester Running Club (GRRC) Rochester Runner of the Year (RROY) series. I raced the first 6 and missed the last 2 (the Black Diamond Express Half Marathon on 8/25 and the Oaktree 5K on 9/1). My reasons were too long (the half marathon) and too far (all the way to Geneseo). Today was the Heritage Hero 10K. It's held over at Sunbreeze so it was a short 10 minute drive. It had rained all night and there was a slight drizzle at race start. 

And ... we were off! I didn't run a warm up so I started a bit slow. The race route (an out and back) took us out down into the Durand Eastman Park so I enjoyed the downhill and picked up my pace. I saw that I was 13th at the turn. I slowed a bit on the uphill back up to Seabreeze but I didn't break into a walk. I just kept on running ... and done in 52:24!

I did well. I was 14th out of 50 and 2nd out of 3 in my M 60-69 age group. My splits were 8:42, 8:01, 8:15, 8:21, 8:54, 8:19 and 7:08 over the last 0.27 mile.