Sunday, 9/7/2025 to Saturday, 9/13/2025 - Run Our River 5K - September --- IN PROGRESS

I walked 2 times this week, 3.50 miles.

I ran 5 times this week, 13.58 miles.

I took x 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. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1901 day steak (since 6/24/2020 or 5 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/7/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:03, 8:54 pace, 127/143 avg/max HR, 157/165 avg/max cadence, 55F, 77% RH, 12 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 485.90 miles

I dragged myself out for an out and back run on my "Out to Dewey Ave" route. I fought the urge to stop for a walk ... and won! My splits were 9:05, 8:57, 8:42 and 8:44 over the last 0.15 mile.

Later ... I watched the Ravens-Bills games held at Highmark Stadium on SNF. It was epic ... I decided to go upstairs to bed when the Bills were down 40-25 with 5 minutes to go. The odds of a Ravens win was 99.1%. Well ... I got a ping on my phone about the Bills being close. I turned on the TV and the Bills just missed a 2 point try to tie at 40! They scored 2 TDs! The Ravens got the ball back and the Bills forced a 3 and out. The Bills drove the field, forced the Ravens to use their TOs and then kicked the winning FG to win 40-41. Josh Allen passed for 251 yards in the 4th quarter! Sports articles here and here.

Monday, 9/8/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 25:26, 14:32 pace, 88/98 avg/max HR, 115/124 avg/max cadence, 66F, 46% RH, 6 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 624.09 miles

I didn't get to sleep until around 1 AM so I didn't want to get out early. I got out during work for a walk on my "Around B601" route. My splits were 14:44 and 14:15 over the last 0.75 mile.

Tuesday, 9/9/2025

steps, resting/max HR, pounds, floors climbed

Tonight's race was the Run Our River 5K - September. I did what I usually do ... get changed at work and drive to the race venue by 5:30 PM. No worries. I felt a bit off but a race beckoned so I heeded its call. The KROC weather condition were 72F, 40% RH, 9 mph SE wind, partly cloudy.

Run: 1.00 miles, 9:21, 9:20 pace, 124/135 avg/max HR, 151/158 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 486.90 miles

Run: 3.13 miles, 26:57, 8:36 pace, 140/153 avg/max HR, 158/167 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 490.03 miles

I got out a mile warm up run ... I felt OK. And ... we were off! I got up to my usual "just a bit too fast" pace for the first mile. I slowed down a bit for mile 2 and then picked it up for mile 3. I was happy that I didn't stop for a tiny walk on the Ford St Bridge. I pushed it and tried to get the guy in front of me ... but he heard me ... and picked up his pace too. We both finished under 27 minutes! Nice!

I did OK. I stayed for a piece of pizza and a couple chicken tenders. I was pleasantly surprised to receive 3rd place in my M 65-69 age group ... and a $25 gift certificate to Rochester Running Company. I was 69th out of 112, 3rd out of 6 in my M 65-69 age group, overall results here and my results here. My splits were 8:25, 8:55, 8:34 and 7:53 over the last 0.13 mile.

Wednesday, 9/10/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 23:52, 13:38 pace, 86/103 avg/max HR, 117 avg cadence, 73F, 47% RH, 14 mph ENE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 625.84 miles

I felt off in the morning so I bagged my run or walk in the morning. I got out for a walk after work on my "Out to Ling Rd" route. My splits were 13:30 and 13:47 over the last 0.75 mile.

Thursday, 9/11/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:42, 9:06 pace, 127/144 avg/max HR, 153/164 avg/max cadence, 50F, 100% RH, 3 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 493.18 miles

My darling wife, Christine, woke me around 5 AM to give me back my Venu which I had left on charge in her bedroom last night. Yes ... we sleep in separate bedrooms. She claims that it's to give me the rest that I need. Anyway ... I couldn't go back to sleep so ... after a bit of watching for it to get light ... I headed out for a 5K on my "Out to the Secret Sidewalk" route. I had a bit of trouble keeping my pace and had to take a tiny walk break on way back at the end of Greenleaf Rd. My splits were 9:15, 9:06, 9:03 and 8:14 over the last 0.15 mile.

Friday, 9/12/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 28:02, 8:53 pace, 124/142 avg/max HR, 157/165 avg/max cadence, 52F, 94% RH, calm, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 496.33 miles

I needed to get up and out because I needed to get to the Irondequoit DMV office at 8:30 AM. So ... I did. I got out for a nice out and back on my "Out to Dewey Ave" route. My splits were 9:07, 8:53, 8:41 and 8:55 over the last 0.15 mile.

Sunday, 8/31/2025 to Saturday, 9/6/2025

I walked twice this week, 3.50 miles.

I ran 5 times this week, 17.07 miles.

I took 51,217 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. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1894 day steak (since 6/24/2020 or 5 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/31/2025

7630 steps, 44/146 resting/max HR, 174.7/173.7 pounds, 26 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 131/148 avg/max HR, 155/165 avg/max cadence, 50F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 467.08 miles

I needed a bit over 2 miles to get to over 60 running miles for the month of August. I knew I was going to run but my only worry was of running 3 days in a row. I was running 5 or 6 days in a row in 2024 and early in 2025 but that was then. So ... I went out for a run anyway. It was all good on my "Out to the Secret Sidewalk" route with a little walk in mile 2. My splits were 9:07, 8:51, 8:58 and 8:01 over the last 0.15 mile.

Today is the last day of August so it's stat time!

I took 15 walks in August for 25.05 miles, 1.67 miles/walk and 124 walks so far in 2025 for 201.95 miles, 1.63 miles/walk.

I took 19 runs in August for 60.81, 3.2 miles/run and 133 runs so far in 2025 for 453.34 miles, 3.42 miles/run. 

I ran one race in August:

08/12 Run Our River 5K - August, 28:46, 9:16 pace, 59th out of 89, 3rd out of 3 in my M 65-69 age group, 90F, 52% RH, 12 mph N wind, mostly cloudy

I took 220,742 steps in August and x steps so far in 2025.

Monday, 9/1/2025

4164 steps, 45/101 resting/max HR, 174.7/174.1 pounds, 6 floors climbed

Walk: 1.75 miles, 22:00, 12:34 pace, 90/104 avg/max HR, 127 avg cadence, 55F, 82% RH, 5 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 622.34 miles

I got out for a very brisk walk on my usual "Out to Ling Rd" route. It was a needed walk after 3 5K run days in a row. My splits were 12:36 and 12:31 over the last 0.75 mile.

Tuesday, 9/2/2025

9067 steps, 46/140 resting/max HR, 175.8/175.1 pounds, 12 floors climbed

Run: 3.16 miles, 28:31, 9:01 pace. 128/144 avg/max HR, 153/165 avg/max cadence, 54F, 94% RH, 6 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 470.24 miles

My right knee twinged a bit when I walked down the stairs but it was a run day so I did what I do: weighed myself, set up the coffee timer, got dressed and got outside. I set up a nice and easy pace on my "Out to the Secret Sidewalk" route. I had to stop for traffic (4 cars) at the turnaround. I also had to stop to avoid getting hit by a red car that was creeping out onto Greenleaf Meadows as I was running back about 1/4 mile from being done. I could have sworn he saw me! I got to within 3 feet and he kept creeping onward so I stopped running. He just crept right on out and drove away! WTF! It was light out but I guess I will have to start wearing my Noxgear lighted vest again.

Wednesday, 9/3/2025

9708 steps, 46/147 resting/max HR, 176.9/176.4 pounds, 7 floors climbed

Run: 3.15 miles, 27:36, 8:45 pace, 130/153 avg/max HR, 156/165 avg/max cadence, 57F, 88% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 473.39 miles

I slept horribly and slept in a bit late but I got up and did my usual ... weighed myself, set up the coffee timer, got dressed and got outside before I could change my mind. I thought about a walk but I had on my running shoes so I ran. I chose my out and back "Out to Dewey Ave" route because it was simple and mindless ... just out, turn around and come back. I did OK with negative splits. My fastest 5K in a while. My splits were 8:58, 8:44, 8:39 and 8:10 over the last 0.15 mile.

Thursday, 9/4/2025

6437 steps, 45/129 resting/max HR, 177.0/176.7 pounds, 9 floors climbed

Walk: 1.75 miles, 21:52, 12:30 pace, 112/134 avg/max HR, 133/249 avg/max cadence, 66F, 64% RH, 12 mph S wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 475.14 miles

I got out for a very brisk walk on my usual "Out to Ling Rd" route. It was warm, breezy and a bit humid. My splits were 12:17 and 12:47 over the last 0.75 mile.

Friday, 9/5/2025

5819 steps, 44/141 resting/max HR, 177.8/176.9 pounds, 12 floors climbed

Run: 3.15 miles, 28:15, 8:58 pace, 132/145 avg/max HR, 155/167 avg/max cadence, 50F, 100% RH, 5 mph SSW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 478.29 miles

I woke up around 5 AM so I was "raring" (OK, ready) to go out for a run on my "Out to the Secret Sidewalk" route. It was a bit early so I wore my Noxgear Tracer2 LED safety vest. I got a bit winded as I headed up Greenleaf Rd on the way back so I took a tiny walk break. My splits were 9:09, 8:52, 8:58 and 8:18 over the last 0.15 mile.

Saturday, 9/6/2025

8482 steps, 42/142 resting/max HR, 176.2/174.9 pounds, 17 floors climbed

Run: 4.46 mile, 39:41, 8:53 pace, 134/150 avg/max HR, 156/168 avg/max cadence, 55F, 88% RH, 6 mph S wind, a fine mist

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 482.75 miles

I slept in until around 7:30 AM and it felt nice! I got out for a run around 9 AM. It was cool and a real fine mist was falling ... but no matter ... no need for a hat or gloves or even long sleeves. I set up a really nice and easy pace as I headed to either my "Out to the Stutson St Overlook" or the longer "Out by the pier and around" route. I wanted to go longer so I turned left onto River St and headed to the pier. There were a lot of motorcycles setting up for a group ride at the Ontario Beach Park. I tried not to stop but I did stop for a tiny walk at the end of Greenleaf Rd on the way back. My splits were 9:04, 8:45, 8:48, 9:13 and 8:17 on the last 0.46 mile.

Sunday, 8/24/2025 to Saturday, 8/30/2025

I walked 4 times this week, 6.20 miles.

I ran 5 times this week, 14.95 miles.

I took 53,054 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. All weather conditions are from the Greater Rochester International Airport (KROC) (13.3 miles away)

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1887 day steak (since 6/24/2020 or 5 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/24/2025

7651 steps, 47/135 resting/max HR, 173.3/171.7 pounds, 23 floors climbed

Run: 4.45 miles, 44:37, 10:01 pace, 124/137 avg/max HR, 145/161 avg/max cadence, 72F, 73% RH, 9 mph W wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 452.53 miles

I was a bit hungry so I ate an energy bar before I headed out on my longer "Out by the pier and around" route. Well ... I did OK for the first 2.5 miles and then lapsed into a run/walk. I walked for a long while in mile 4. I guess I should have had 2 energy bars. My splits were 9:17, 8:52, 9:52, 12:33 and 8:58 over the last 0.45 mile.

Monday, 8/25/2025

8640 steps, 45/95 resting/max HR, 173.5/173.4 pounds, 7 floors climbed

Walk: 1.75 miles, 23:32, 13:27 pace, 87/98 avg/max HR, 116/190 avg/max cadence, 55F, 100% RH, 9 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 617.04 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My left hip and both knees were slightly cranky for the first 1/2 mile but sorted themselves out. My splits were 13:48 and 12:59 over the last 0.75 mile.

Tuesday, 8/26/2025

7000 steps, 47/138 resting/max HR, 176.0/175.0 pounds, 12 floors climbed

Run: 3.15 miles, 28:23, 9:00 pace, 126/141 avg/max HR, 155/165 avg/max cadence, 55F, 94% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 455.68 miles

My left knee twinged a bit coming the stairs this morning so I didn't know if I could run. But ... I did the usual ... weighed myself, set up the coffee timer, dressed and got outside. I decided to try a run ... no pain ... so I ran onward. I ran my "Out to Stutson St Overlook" so I could bail after a mile if I had to ... but there was no pain ... so I ran onward. It ended up to be an OK run with no stops except to check for traffic as I crossed Lake Ave twice. My splits were 9:23, 8:54, 8:46 and 8:52 over the last 0.15 mile.

A thunderstorm over a field of sunflowers in Pittsford NY

A lightning bolt over Lake Ontario

Lightning bolt over Lake Ontario from Webster NY

A thunderstorm was very active over Lake Ontario so lots of people posted pictures of it on social media the next morning.

Wednesday, 8/27/2025

4861 steps, 43/94 resting/max HR, 176.6 pounds, 6 floors climbed

Walk: 1.75 miles, 23:21, 13:21 pace, 82/99 avg/max HR, 120/194 avg/max cadence, 54F, 94% RH, 3 mph NNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 618.79 miles

It rained a lot overnight so the ground was damp and the air was humid when I stepped outside. My left knee was a bit cranky but it didn't give me any trouble on my brisk walk on my "Out to Ling Rd" route. My splits were 13:41 and 12:54 over the last 0.75 mile.

Thursday, 8/28/2025

5541 steps, 42/130 resting/max HR, 177.3/176.8 pounds, 6 floors climbed

Walk: 0.75 miles, 10:27, 13:53 pace, 88/103 avg/max HR, 118/128 avg/max cadence, 52F, 82% RH, 9 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 619.54 miles

Run: 1.05 miles, 9:37, 9:07 pace, 120/137 avg/max HR, 152/168 avg/max cadence, 54F, 77% RH, 9 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 620.59 miles

I slept horribly again. I woke up at 3:49 AM dreaming about a semi-broken printer FFS! I did manage to get back to sleep though. 

I did think of a plan of attack. I will look at the printer one more time to see if I can find anything to stands out to see if I can fix it myself. If not, my solution is to swap a good and very lightly used printer to get the bad printer (it won't duplex) in the clean room working again. Then adjust the print queue of the bad printer so that it won't duplex by default. It's also easier to move to my office once it's outside the clean room. My reasoning is that my Ricoh tech is fond of taking printers apart and has trouble getting them fixed in one visit. It's already been a week with the clean room printer down for duplex prints. UPDATE: He ended up ordering parts and will be back on Wednesday, 9/3.

Anyway ... my left knee ached a bit all night so I opted for a walk ... then a run this morning. I walked to Ling Rd for 0.75 mile. Then ... I thought to myself ... "Fuck it, I'm running back". So ... I did and my left knee didn't fall off. I even managed a nice 9:07 pace ... for a mile.

Friday, 8/29/2025

9748 steps, 42/139 resting/max HR, 176.5/175.8 pounds, 14 floors climbed

Run: 3.15 miles, 27:58, 8:52 pace, 130/143 avg/max HR, 156/166 avg/max cadence, 55F, 94% RH, 7 mph NNW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 458.83 miles

I went to bed early so I could get up and out for early to get in a run on my "Out to the Secret Sidewalk" route. I kept a good nice and easy pace. My splits were 9:00, 8:55, 8:43 and 8:20 over the last 0.15 mile.

Saturday, 8/30/2025

9613 steps, 44/142 resting/max HR, 175.7/173.4 pounds, 13 floors climbed

Run: 3.15 miles, 27:47, 8:49 pace, 135/154 avg/max HR, 155/161 avg/max cadence, 63F, 68% RH, 9 mph WNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 461.98 miles

Walk: 1.95 miles, 31:22, 16:05 pace, 93/122 avg/max HR, 104/132 avg/max cadence, 64F, 56% RH, 12 mph NNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 463.93 miles

I got out a bit late so I chose my "Out to Dewey Ave" route that kept me off the road as much as possible. I just kept running and ended up with another nice 8:49 pace run. My splits were 8:49, 8:51, 8:50 and 8:29 over the last 0.15 mile. Then ... I couldn't find my house key so I backtracked for a mile. My wife called to tell me that it was still hanging with car key on the key holder. I made that key holder in 8th grade. It's not the prettiest key holder but it does its purpose.

Sunday, 8/17/2025 to Saturday, 8/23/2025

I walked 4 times this week, 6.50 miles.

I ran 3 times this week, 10.76 miles.

I took 42,229 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1880 day steak (since 6/24/2020 or 5 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/17/2025

4090 steps, 41/107 resting/max HR, 173.1/172.9 pounds, 2 floors climbed

Walk: 1.75 miles, 22:15, 12:44 pounds, 95/112 avg/max HR, 119 avg cadence, 70F, 78% RH, 5 mph SW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 437.32 miles

I got out for a very brisk walk on my usual "Out to Ling Rd" route. I worked up a bit of a sweat. My splits were 13:00 and 12:23 over the last 0.75 mile. Why very brisk? Well ... we had run out of cat food and Nebula was meowing and giving me the side eye when I woke up. So ... it was out to Wegmans for more Purina dry cat food.

Monday, 8/18/2025

5202 steps, 41/103 resting/max HR, 174.2 pounds, 4 floors climbed

Walk: 1.25 miles, 16:02, 12:49 pace, 93/116 avg/max HR, 126/138 avg/max cadence, 68F, 46% RH, 13 mph ENE wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 611.79 miles

I slept in a bit longer so I couldn't get out for any exercise before work. A Ricoh IM C4500 printer at L3Harris went down so I was called into work earlier than usual. It had a jam in R1-R2 area that I couldn't find so I swapped it out with my spare printer. 

I got out for a walk on my "Around B601" route during lunch. The wind was a bit chilly for middle of August, lol. My splits were 12:54 and 12:32 over the last 0.25 mile.

Tuesday, 8/19/2025

8752 steps, 42/149 resting/max HR, 175.3/173.8 pounds, 20 floors climbed

Run: 4.46 miles, 40:40, 9:08 pace, 55F, 88% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 441.78 miles

I got up earlier than usual (for the past month or so) for a nice run on my "Out by the pier and around" route. A guy with a dog in the Ontario Beach Park recognized me as I ran by and remarked "Pretty soon you'll have on your neon vest!". I said "I will!"  My splits were 9:28, 9:08, 9:09, 9:03 and 8:32 over the last 0.46 mile.

Wednesday, 8/20/2025

7573 steps, 46/139 resting/max HR, 174.4/173.0 pounds, 15 floors climbed

Run: 3.15 miles, 28:35, 9:04 pace, 128/148 avg/max HR, 154/167 avg/max cadence, 61F, 100% RH, 13 mph SE wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 444.93 miles

It had rained overnight and there was still a very slight mist to the air when I stepped out for another run on my "Out to the Secret Sidewalk" route. I held my nice and easy pace for the entire way and was rewarded with negative splits of 9:15, 9:09, 8:55 and 8:16 over the last 0.15 mile.

Thursday, 8/21/2025

6751 steps, 43/97 resting/max HR, 174.3/173.9 pounds, 10 floors climbed

Walk: 1.75 miles, 23:00, 13:08 pace, 89/104 avg/max HR, 122 avg cadence, 57F, 100% RH, 5 mph ENE wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 613.54 miles

Well ... I think the ROC weather has definitely turned. The past 3 days have been a bit chilly in the morning. I almost wanted a long sleeve tech this morning. The air was very damp this morning. The ground was dry but it felt like I was walking through tiny droplets of water on my "Out to Ling Rd" route. My splits were 13:20 and 12:51 over the last 0.75 mile.

Friday, 8/22/2025

5552 steps, 44/142 resting/max HR, 174.7/174.4 pounds, 9 floors climbed

Run: 3.15 miles, 27:58, 8:52 pace, 131/146 avg/max HR, 155/163 avg/max cadence, 54F, 100% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 448.08 miles

I woke up at 5:34 AM but it was too dark ... I lazed around in bed until almost 7 AM. Then I got up, kissed my darling wife, weighed myself, set the coffee timer up, dressed (shorts and a short sleeve tech) and got out there. I set up a nice and easy pace on my usual "Out to the Secret Sidewalk" route. I didn't stop today except for a few steps to touch the stop sign at Clematis St. My splits were 9:04, 8:54, 8:45 and 8:18 over the last 0.15 mile.

Saturday, 8/23/2025

4309 steps, 42/104 resting/max HR, 173.1 pounds, 4 floors climbed

Walk: 1.75 miles, 22:43, 12:59 pace, 93/111 avg/max HR, 126 avg cadence, 73F, 65% RH, 9 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 615.29 miles

I got a bit late for a walk on my usual "Out to Ling Rd" route. I thought about a run but I guess I will go a bit longer tomorrow on my run. My splits were 13:19 and 12:33 over the last 0.75 mile.

Sunday, 8/10/2025 to Saturday, 8/16/2025 - Run Our River 5K - August

I walked 3 times this week, 5.25 miles.

I ran 5 times this week, 13.40 miles.

I took 51,285 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1873 day steak (since 6/24/2020 or 5 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/10/2025

5632 steps, 45/136 resting/max HR, 4 floors climbed

Run: 2.05 miles, 18:46, 9:08 pace, 126/140 avg/max HR, 153/163 avg/max cadence, 72F, 82% RH, 9 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 605.29 miles

Well ... I was in Avon OH and it was either a walk or run day ... so I chose a run to get it done quicker. I ended just going down the road a bit and weaving in and out of the parking lots in an industrial park. It added up to 2 miles. My splits were 9:25 and 8:54. I saw my darling wife, Christine, eating breakfast so I dripped a bit as I joined her for first breakfast. I ended up needing it after "hotel sex" broke out. I may have grey hair (Christine dyes hers blonde) but we still have fire down below, lol! It even led to "second" breakfast since I worked up another appetite! 

The drive home to Rochester NY was uneventful. We did have a bit of trouble getting to the Cracker Barrel in Erie. Key point is to exit from the left lane at State St when you exit to the right so you can take a left turn at the next light. State St here is a busy 3 lanes in each direction.

Our cat, Nebula, was happy to see us ... and then curled up to go back to sleep within 10 minutes.

Monday, 8/11/2025

6328 steps, 46/100 resting/max HR, 175.1/174.6 pounds, 5 floors climbed

Walk: 1.75 miles, 22:22, 12:47 pace, 95/105 avg/max HR, 126/200 avg/max cadence, 66F, 68% RH, 7 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 607.04 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. I must have overindulged a bit over the weekend since I was up 3 pounds between Saturday and today! Uugghh! Anyway ... my splits were 12:53 and 12:38 over the last 0.75 mile.

Tuesday 8/12/2025

7763 steps, 47/149 resting/max HR, 176.4/177.6 pounds, 25 floors climbed

Tonight's run was the Run Our River 5K - August. It was hot and humid (90F, 52% RH, 8 mph N wind, mostly cloudy) so I wore my shortest shorts and my orange Shoreline Half tank top.

Run: 0.6 mile, 5:36, 9:17 pace, 117/128 avg/max HR, 144/158 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 424.72 miles

Run: 3.13 miles, 28:52, 9:13 pace, 138/152 avg/max HR, 150/162 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 427.85 miles

I got in an easy warm up run so I knew to expect ... hot and humid. And ... we were off! I tried to run easy and ... almost succeeded. I ran well the first half until I stopped to drink 2 cups of water. Then ... I lapsed into a series of run/walk until I ran it in from about 1/2 mile to go. I survived. My splits were 8:36, 9:51, 9:20 and 8:06 over the last 0.13 mile. I was 59th out of 89, 3rd out of 3 in my M 65-69 age group. The runsignup.com results are here and my results are here. 

Wednesday, 8/13/2025

5915 steps, 44/93 resting/max HR, 175.2/175.3 pounds, 9 floors climbed

Walk: 1.75 miles, 23:22, 13:22 pace, 88/100 avg/max HR, 119/134 avg/max cadence, 72F, 94% RH, calm, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 607.04 miles

There was at least one thunderstorm overnight so it was humid and still a sprinkle in the air when I stepped outside this morning. I set up my usual brisk pace on my usual "Out to Ling Rd" route. No worries. My splits were 13:28 and 13:14 over the last 0.75 mile.

Thursday, 8/14/2025

9096 steps, 43/141 resting/max HR, 176.6/175.1 pounds, 12 floors climbed 

Run: 3.15 miles, 29:04, 9:11 pace, 128/145 avg/max HR, 152/165 avg/max cadence, 66F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 430.02 miles

It was 66F and humid so I wore my shortest shorts (it does excite Christine a bit when she sees them, lol) and my yellow Shoreline Half tank top. I headed out at a nice and easy pace on my usual "Out to the Secret Sidewalk". I had a bit of motivation problem but I kept running. I did stop for a few seconds at the turnaround to get my music running again. I did OK with splits of 9:11, 9:36, 8:53 and 8:28 over the last 0.17 mile.

Friday, 8/15/2025

7810 steps, 43/116 resting/max HR, 175.9/175.5 pounds, 5 floors climbed

Walk: 1.75 miles, 22:35, 12:53 pace, 99/126 avg/max HR, 123 avg cadence, 59F, 94% RH, 5 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 608.79 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. What a beautiful morning! My splits were 12:49 and 12:58 over the last 0.75 mile.

Saturday, 8/16/2025

8741 steps, 42/142 resting/max HR, 175.4/172.7 pounds, 22 floors climbed

Run: 4.55 miles, 41:39, 9:21 pace, 132/146 avg/max HR, 152/163 avg/max cadence, 64F, 88% RH, 5 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 434.57 miles

I got out for a longer run on my "Out by the pier and around" route. I really didn't have to stop but ... I did stop to take a picture on the Secret Sidewalk and take a tiny walk at the end of Greenleaf Rd. My splits were 9:23, 9:00, 9:10, 9:57 and 9:10 over the last 0.45 mile.

Sunday, 8/3/2025 to Saturday, 8/9/2025

I walked 3 times this week, 5.35 miles.

I ran 4 times this week, 15.30 miles.

I took 52,897 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1866 day steak (since 6/24/2020 or 5 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/4/2025

7748 steps, 43/141 resting/max HR, 173.9/172.0 pounds, 16 floors climbed

Run: 4.55 miles, 43:18, 9:31 pace, 128/146 avg/max HR, 149 avg cadence, 64F, 77% RH, 7 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 413.37 miles

I tried to push up my mileage from 3.10 to 4.55 by heading out on my "Out by the pier and around" route. I had told my fellow Class of 1975 classmates at the 50th reunion last night that I would. Well ... I did OK for a while but ... I lapsed into a run/walk past mile 2.5. I did enjoy running on the Ontario Beach Park boardwalk though. I just didn't have it in me today. My splits were 9:01, 8:45, 9:34, 11:06 and 8:52 over the last 0.55 mile. 

Monday, 8/4/2025

6696 steps, 43/113 resting/max HR, 173.6/173.1 pounds, 5 floors climbed

Walk: 1.75 miles, 23:19, 13:19 pace, 101/120 avg/max HR, 115/179 avg/max cadence, 57F, 94% RH, 5 mph WSW wind, sunny

Shoes: blue/green Brooks Adrenaline GTS20 - 603.24 miles

I got out for brisk walk on my usual "Out to Ling Rd" route. The sun was a bit hazy due to the air quality of 152 (unhealthy) according to airnow.gov at zip code 14612. My splits were 13:36 and 12:58 over the last 0.75 mile.

Tuesday, 8/5/2025

7448 steps, 43/142 resting/max HR, 173.9/173.0 pounds, 24 floors climbed

Run: 3.15 miles, 28:12, 131/150 avg/max HR, 154/163 avg/max cadence, 8:57 pace, 59F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 416.52 miles

I got out for a run on my usual "Out to the Secret Sidewalk" route. I had the usual trouble with maintaining a run past the halfway point. My splits were 8:55, 8:58, 9:02 and 8:29 over the last 0.15 mile.

Wednesday, 8/6/2025 

6483 steps, 42/101 resting/max HR, 172.8/172.5 pounds, 4 floors climbed

Walk: 1.75 miles, 22:31, 12:53 pace, 93/105 avg/max HR, 121 avg cadence, 66F, 88% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Adrenaline GTS20 - 620.08 miles

I got for a very brisk walk on my usual "Out to Ling Ave" route. My splits were 13:03 and 12:38 over the last 0.75 mile.

Thursday, 8/7/2025

9227 steps, 43/143 resting/max HR, 173.8/172.2 pounds, 22 floors climbed

Run: 4.45 miles, 41:20, 9:17 pace, 131/146 avg/max HR, 152/180 avg/max cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 420.97 miles

I just decided that I would up my mileage with another attempt at my "Out by the pier and around" route. This route was my "bread and butter" last year. I ran it A LOT! I haven't been able to do it with any degree of success since my right knee swelled up a few months ago. Well ... I started out OK but had the same trouble with needing run/walks past mile 2.5. A bit frustrating but ... at least I was still out there running ... so ... OK, I guess? My splits were 9:06, 8:53, 9:26, 9:55 and 8:47 over the last 0.45 mile.

Friday, 8/8/2025

6112 steps, 42/104 resting/max HR, 173.0/172.4 pounds, 9 floors climbed

Walk: 1.85 miles, 23:59, 12:57 pace, 94/112 avg/max HR, 120 avg cadence, 63F, 88% RH, 3 mph WSW wind, cloudy

Shoes: blue Kuru Atom - 67.11 miles

I got out for a brisk on my usual "Out to Ling Rd" route. What was unusual was the choice of my Kuru Atom shoes. I haven't worn these in a while since I decided that I absolutely hated them for running shoes. So ... I decided to see if I like them for walking shoes. The jury is still out. Anyway ... the walk was OK. My splits were 12:47 and 13:07 over the last 0.85 mile. I added another 0.1 miles since I was lost in thought about how the US would be different if we had elected Joe AND the women in the last 3 presidential elections. I daresay that it would be a LOT different. I am sure that the MAGA would say a lot worse but I believe that they are on the wrong side of history.

Saturday, 8/9/2025

8833 steps, 43/142 resting/max HR, 173.2/171.9 pounds, 14 floors climbed

Run: 3.15 miles, 28:43, 9:07, 130/146 avg/max HR, 153/160 avg/max cadence, 68F, 68% RH, 9 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 424.12 miles

I got out for a nice 5K on my usual "Out to the Secret Sidewalk" route. I concentrated on a nice and easy with no stops ... and ... I did it! Lake Ontario was like a sheet of glass and quite pretty with the sun shimmering on it. I saw Barry Cherney and a crew of 2 on their bicycles as I came back on Beach Ave. He recognized me and said "Hi Doug". My splits were 9:13, 9:07, 9:04 and 8:43 over the last 0.15 mile. A great way to start a Saturday with a negative split to boot!

Then my darling wife, Christine, and I headed out to OH to the 4th Barn party of her daughter, Beth, and her husband, Nick. Well ... the drive sucked. We ran into 2 traffic slowdowns before we got to Buffalo plus the Bills were having a pre-season game at 1 PM. We started at 10:30 AM, stopped to checked at the hotel in Avon and on to Grafton OH. We had a bit of navigation errors due to Christine's directions being on silent, almost running out of gas and having trouble finding 90 again. We didn't get there until a bit past 5 PM. Still ... the party was OK. I could see some progress from last year. Though I wouldn't want to live there in the dead of winter with 20-foot ceilings and not all of the roof being insulated yet. Christine brought a three-bean salad (that I made sure I had a lot of) that I ate besides the usual picnic fare of hamburgers, salads and some chocolate cake. Mmm!

I was less than impressed initially with the hotel. We had a ground floor room that looked out onto a LIT ALL-NIGHT flagpole with a blackout curtain that wouldn't close. I ended up lying a towel over my head so I could sleep. 

Sunday, 7/27/2025 to Saturday, 8/2/2025

I walked 4 times this week, 7.10 miles.

I ran 3 times this week, 9.46 miles.

I took x 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1859 day steak (since 6/24/2020 or 5 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/27/2025

5266 steps, 42/94 resting/max HR, 174.1/173.1 pounds, 22 floors climbed

Walk: 1.85 miles, 25:03, 13:32 pace, 87/108 avg/max HR, 118/125 avg/max cadence, 73F, 94% RH, 8 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 596.24 miles

It was just as warm and a bit more humid than yesterday so I was a bit glad that today was a walk rather than a run day. I set up my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 13:20 and 13:46 over the last 0.85 mile.

Monday, 7/28/2025

8622 steps, 43/142 resting/max HR, 173.9/172.6 pounds, 20 floors climbed

Run: 3.15 miles, 29:14, 9:16 pace, 129/145 avg/max HR, 152/161 avg/max cadence, 70F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 399.36 miles

It was warm and humid so I wore my usual shortest shorts and my yellow Shoreline Half tank top. I was a bit bored with my usual "Out to the Secret Sidewalk" route so I went to my shaded "Out to Stutson St Overlook" route. I wanted to keep out of the sun even before 8 AM, lol! I stopped for a walk at the turnaround and twice for traffic. My splits were 9:25, 9:29, 9:00 and 8:42 over the last 0.15 mile.

Tuesday, 7/29/2025

7105 steps, 46/124 resting/max HR, 173.0/172.5 pounds, 5 floors climbed

Walk: 1.75 miles, 23:05, 13:11 pace, 108/129 avg/max HR, 119/130 avg/max cadence, 70F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 597.99 miles

I got out for a brisk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:01 over the last 0.75 mile.

Wednesday, 7/30/2025

9314 steps, 43/143 resting/max HR, 174.7/173.5 pounds, 13 floors climbed

Run: 3.16, 28:24, 9:03 pace, 131/149 avg/max HR, 152/161 avg/max cadence, 66F, 94% RH, 5 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 402.52 miles

It was a trifle cooler but just as humid this morning when I got out on my usual "Out to the Secret Sidewalk" route. Lake Ontario was very scenic ... with the sunrise reflecting on the calm water. My splits were 9:04, 9:09, 8:59 and 8:38 over the last 0.16 mile.

Thursday, 7/31/2025

7353 steps, 42/98 resting/max HR, 174.4/174.3 pounds, 6 floors climbed

Walk: 1.75 miles, 23:40, 13:31 pace, 63F, 83% RH, calm, sprinkles

Shoes: blue/green Brooks Glycerin GTS20 - 599.74 miles

Well ... the weather has changed. It was a bit cooler and sprinkles fell as a cold front came through. I got out for my usual brisk walk on my usual "Out to Ling Rd" route. My splits were 13:37 and 13:22 over the last 0.75 mile.

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

I walked 18 times in July for 31.10 miles, 1.73 miles/walk and 110 times so far in 2025 for 178.65 miles, 1.62 miles/walk.

I ran 15 times in July for 38.04 miles, 2.54 miles/run and 116 times so far in 2025 for 398.08 miles, 3.43 miles/run.

I ran 2 races in July and 13 so far in 2025.

 07/04 Irondequoit 2 Mile, 17:14, 8:37 pace, 55th/398, 2nd/8 in my M 65-69 age group, 60F, 84% RH, calm, sunny

 07/08 Run Our River 5K - July, 27:38, 8:54 pace, 63rd/90, 4th/5 in my M 65-69 age group, 74F, 71% RH, 12 mph N wind, cloudy

I took 222,220 steps in July and 1,596,551 steps so far in 2025.

Friday, 8/1/2025

8407 steps, 43/142 resting/max HR, 175.2/173.9 pounds, 11 floors climbed

Run: 3.15 miles, 27:30, 8:44 pace, 131/148 avg/max HR, 156/165 avg/max cadence, 50F, 94% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 405.67 miles

It was a bit cooler so I wore my regular shorts and a short sleeve tech shirt. I pushed a itty-bitty bit on this run on my usual "Out to the Secret Sidewalk" route. My splits were 8:58, 8:45, 8:34 and 8:11 over the last 0.15 mile.

Tonight was first night of my Newark High School 50th reunion. Tonight's venue was the Newark Elk's Club on South Main St for a pizza party ($10/person). My darling wife, Christine, and I got there around 6 PM. It was a nice evening seeing everyone in the Class of 1975. We were the first NHS to graduate outside on the football field, a class of 226. I was pressed into service to help hang the NHS banner on the stage for the class picture. I had a nice time talking with people that I hadn't seen in 50 years. 

Saturday, 8/2/2025

5240 steps, 44/104 resting/max HR, 173.8/173.4 pounds, 7 floors climbed

Walk: 1.75 miles, 21:29, 12:17 pace, 99/111 avg/max HR, 128 avg cadence, 70F, 56% RH, calm, sunny

I got for a walk on my usual "Out to Ling Rd" route. I decided to put the pedal to the metal for some odd reason. My splits were 12:17 and 12:17 on the last 0.75 mile.

I hadn't intended to attend the second night of the NHS 50th reunion since it was $50/person for dinner/DJ at the Doug Kent Bowling Alley. I was told over IM that there would more to see so I left Christine at home and ventured forth out to Newark again. There were more people there to renew an passing acquaintance with. I felt a bit sad after a bit when it seemed that everyone was talking with everyone else ... so I just left.

Sunday, 7/20/2025 to Saturday, 7/26/2025

I walked 4 times this week, 7.00 miles.

I ran 3 times this week, 9.46 miles.

I took 48,179 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1852 day steak (since 6/24/2020 or 5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/20/2025

3804 steps, 42/93 resting/max HR, 173.0/172.7 pounds, 5 floors climbed

Walk: 1.75 miles, 23:53, 13:34 pace, 85/98 avg/max HR, 116 avg cadence, 70F, 88% RH, 3 mph W wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 589.14 miles

I put on my eyeshade just before it got light last night so I slept in until a bit after 8 AM. I felt like such a slacker. It had just rained about an hour before I got out so it was very humid. I thought about a run and even pushing past a 5K but ... common sense (and kindness to my swollen right knee) kicked in so I settled for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:47 and 13:29 over the last 0.75 mile.

Monday, 7/21/2025

7656 steps, 43/98 resting/max HR, 172.9/172.6 pounds, 5 floors climbed

Walk: 1.75 miles, 24:59, 14:16 pace, 86/106 avg/max HR, 118/175 avg/max cadence, 64F, 68% RH, 15 mph NE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 590.89 miles

The bed and couch almost won this morning. Both wanted to suck me down into bagging any form of activity resembling exercise. But ... I managed to get outside. My joints seemed to be incapible of movement but I managed and slowly loosened as seen by my splits of 14:55 and 13:26 over the last 0.75 mile.

Tuesday, 7/22/2025

8826 steps, 45/148 resting/max HR, 173.4/172.5 pounds, 11 floors climbed

Run: 3.16 miles, 28:08, 8:54 pace, 134/154 avg/max HR, 153/163 avg/max cadence, 52F, 94% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.91 miles

It was back to running after 2 walking days. It was comfortably cool this morning, so it was a great day for running. I set up a nice and easy pace to start out and held it. I took a tiny walk at the bottom of Greenleaf Rd. My splits were 8:58, 8:50, 8:59 and 8:17 over the last 0.16 mile.

Wednesday, 7/23/2025

5860 steps, 42/102 resting/max HR, 172.7/172.5 pounds, 9 floors climbed

Walk: 1.75 miles, 23:01, 13:10 pace, 92/110 avg/max HR, 117 avg cadence, 55F, 94% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 592.64 miles

It was a beautiful sunny morning for a brisk walk on my usual "Out to Ling Rd" route. There were 2 walkers on the sidewalk next to Greenleaf Rd ... a bit unusual. My splits were 13:10 and 13:09 over the last 0.75 mile.

Thursday, 7/24/2025

8180 steps, 44/144 resting/max HR, 173.6/172.2 pounds, 15 floors climbed

Run: 3.15 miles, 9:30 pace estimated, 124/146 avg/max HR, 150/158 avg/max cadence, 72F, 83% RH, 12 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 393.06 miles

I dragged myself out into a run on my usual "Out to the Secret Sidewalk" route. I did an untimed walk at the turnaround and then another as I exited the Secret Sidewalk on the way back. But ... I forgot to press Start on my Venu the second time. So ... that's it appears that I ran straight as an arrow across the Lake Shore Country Club. My splits were 9:08 and 9:38 over the 0.67 mile that I did record.

I have been having problems keeping a steady running pace on my runs recently and I am a bit concerned. It could be the heat and humidity though or a lack of conditioning since I have running less.

It turned hot and humid again for ROC's 6th day over 90F with a high of 93F. It was my ex-wife, Nancy's 66th birthday ... she "celebrated" with a knee replacement. Nancy were married for 28 years, most of them were happy ones with three children ... until they weren't.

Friday, 7/25/2025

7294 steps, 43/124 resting/max HR, 172.9/172.7 pounds, 4 floors climbed

Walk: 1.75 miles, 23:21, 13:19 pace, 108/130 avg/max HR, 119/132 avg/max cadence, 75F, 83% RH, 8 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 594.39 miles

I got for a sweaty walk on my usual "Out to Ling Rd" route. My splits were 13:18 and 13:19 over the last 0.75 mile.

Saturday, 7/26/2025

6659 steps, 43/138 resting/max HR, 174.4/173.2 pounds, 10 floors climbed

Run: 3.15 miles, 30:13, 9:35 pace, 130/145 avg/max HR, 149/160 avg/max cadence, 73F, 83% RH, calm, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 396.21 miles

I got out a sweaty run on my usual "Out to the Secret Sidewalk" route. It was warm, humid and sunny. I dragged myself along. It was OK until the turnaround .... then ... I lost all motivation. But ... I got it done. My splits were 9:00, 9:20, 10:21 and 10:05 over the last 0.15 mile.

Sunday, 7/13/2025 to Saturday, 7/19/2025

I walked 4 times this week, 6.90 miles.

I ran 3 times this week, 9.48 miles.

I took 47,344 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1845 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2025

5875 steps, 45/140 resting/max HR, 173.2/171.6 pounds, 10 floors climbed

Run: 3.17 miles, 33:34, 10:34 pace, 127/142 avg/max HR, 139/161 avg/max cadence, 79F, 79% RH, 9 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 383.59 miles

I dragged myself out for a sweaty run on my usual "Out to the Secret Sidewalk" route. I melted in the heat and humidity after a mile. My splits were 10:05, 10:30, 11:10 and 10:14 over the last 0.18 mile.

Monday, 7/14/2025

5904 steps, 47/121 resting/max HR, 172.5/171.9 pounds, 5 floors climbed

Walk: 1.65 miles: 24:19, 14:44 pace, 112/124 avg/max HR, 114/124 avg/max cadence, 72F, 94% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 582.14 miles

I slept in but still got out before 8 AM for a walk on my usual "Out to Ling Rd" route. My splits were 14:57 and 14:23 over the last 0.65 mile.

Tuesday, 7/15/2025

6789 steps, 44/132 resting/max HR, 173.8/173.4 pounds, 8 floors climbed

Walk: 1.75 miles, 22:36, 12:56 pace, 124/137 avg/max HR, 122/193 avg/max cadence, 66F, 100% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 583.89 miles

Well ... up 1.7 pounds from yesterday because I ate my darling wife's pasta ... uugghh! I should have rand but I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:45 and 13:09 over the last 0.75 mile.

Wednesday, 7/16/2025

10140 steps, 43/146 resting/max HR, 174.5/173.4 pounds, 11 floors climbed

Run: 3.16 miles, 29:07, 9:13 pace, 131/150 avg/max HR, 152/162 avg/max cadence, 72F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 386.75 miles

Well ... up another 1.1 pounds because of pasta. So ... out for a run on my usual "Out to the Secret Sidewalk" route. It was warm and muggy ... yet again ... so I wore my shortest shorts and a Shoreline Half tank top. I took a untimed stop at the turnaround and a couple of tiny walks on the way back. My splits were 9:18, 9:03, 9:22 and 8:48 over the last 0.16 mile. BTW, my swollen right knee doesn't give me pain ... it's just a nag when I look at it and when I think about it. 

Thursday, 7/17/2025

6809 steps, 42/117 resting/max HR, 174.4/173.5 pounds, 6 floors climbed

Walk: 1.75 miles, 23:22, 13:21 pace, 94/126 avg/max HR, 118/190 avg/max cadence, 73F, 89% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 585.64 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was warm and muggy like usual so I wore my shortest shorts and a Shoreline Half tank like usual. My splits were 13:20 and 13:09 over the last 0.75 mile.

Friday, 7/18/2025

6176 steps, 48/119 resting/max HR, 174.1/173.7 pounds, 6 floors climbed

Walk: 1.75 miles, 22:55, 13:06 pace, 98/120 avg/max HR, 122 avg cadence, 61F, 63% RH, 10 mph NNE wind, sunny

Shoes: blue/yellow Brook Glycerin GTS20 - 587.39 miles

It was cooler and less humid this morning ... a welcome relief. I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:58 and 13:16 pace over the last 0.75 mile.

Saturday, 7/19/2025

5651 steps, 42/152 resting/max HR, 174.3/173.1 pounds, 15 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 135/158 avg/max HR, 151/161 avg/max cadence, 63F, 77% RH, 6 mph SSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.90 miles

I am trying out a run/walk/walk schedule so today was a run day. It was still cooler so it was good weather for a run. I took a few seconds of untimed rest at the turnaround and one tiny walking break at the bottom of Greenleaf Rd. My splits were 9:00, 8:50, 9:01 and 8:54 over the last 0.15 mile.

Sunday, 7/6/2025 to Saturday, 7/12/2025 - Run Our River 5K - July

I walked 5 times this week, 8.35 miles.

I ran 3 times this week, 6.78 miles.

I took 45,799 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1838 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/6/2025

4804 steps, 44/106 resting/max HR, 174.4/173.2 pounds, 14 floors climbed

Walk: 1.65 miles, 22:36, 13:41 pace, 92/106 avg/max HR, 120/129 avg/max cadence, 79F, 74% RH, 9 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 573.79 miles

I got for a brisky and somewhat drippy walk on my usual "Out to Ling Rd" route. My splits were 13:43 and 13:37 over the last 0.65 mile.

Monday, 7/7/2025

6280 steps, 45/126 resting/max HR, 173.1/172.5 pounds, 4 floors climbed

Walk: 1.65 miles, 22:48, 13:49 pace, 97/133 avg/max HR, 116/129 avg/max cadence, 75F, 69% RH, 13 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 575.44 miles

I got out a bit late but still before 8 AM on a "back to work" Monday. Yes ... it was on my usual "Out to Ling Rd" route. My splits were 13:58 and 13:56 over the last 0.65 mile.

Well ... Phelps got a pop-up EF-2 tornado during supper tonight, link here. It has estimated winds of 115 mph and was on the ground for 1.7 miles. 

WROC weatherman Eric Snitil had a Facebook post about how a thunderstorm in that region could produce a tornado without a warning, Facebook link here. It turns out that Phelps about at least 70 miles from the three Doppler radars in the NY region: Buffalo, Binghamton and Montague. A radar beam from those sites is hitting the clouds at 6000 feet and not seeing the lowest areas where tornadoes are formed. That brings the number of tornadoes in NY to 5 so far in 2025.

A couple of memes from 'Twister' 1996.

Tuesday, 7/8/2025

9726 steps, 43/151 resting/max HR, 173.6/174.6 pounds, 16 floors climbed

Today's race was the Run Our River 5K - July. I got down to the Corn Hill Plaza about a half hour before the race started at 6:15 PM. The weather conditions were 74F, 71% RH, 9 mph N wind and cloudy so I wore shorts and a Shoreline Half tank top.

Run: 0.51, 4:33, 9:01 pace, 123/135 avg/max HR, 151/161 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 374.14 miles

Run: 3.12, 27:40, 8:51 pace, 145/156 avg/max HR, 153/167 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 377.26 miles

I was a bit stiff so I went out on a little 0.51 warm up run to loosen up a bit. The start line was back where it usually was so I knew that the course was the old tried and true one. 

And ... we were off! I settled into a nice race pace but ... I really couldn't hold it. I slowed down a bit after I stopped for a couple cups of water at the turn. I had to walk up the turn up onto the Ford St Bridge. I ran it in and got it done in 27:40 (27:38 chip time).

I did OK. I was 63rd out of 90 and 4th out of 5 in my M 65-69 age group, link here. My splits were 8:19, 9:17, 9:01 and 8:23 over the last 0.12 mile.

Wednesday, 7/9/2025

7171 steps, 42/95 resting/max HR, 173.6/173.3 pounds, 5 floors climbed

Walk: 1.65 miles, 22:14, 13:29 pace, 90/98 avg/max HR, 117/183 avg/max cadence, 66F, 94% RH, 3 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 577.09 miles

I slept in a bit but still got out before 8 AM for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:41 and 13:11 over the last 0.65 mile.

Thursday, 7/10/2025

5982 steps, 44/104 resting/max HR, 175.1/174.6 pounds, 4 floors climbed

Walk: 1.75 miles, 22:59, 13:07 pace, 94/111 avg/max HR, 122 avg cadence, 66F, 94% RH, calm, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 578.84 miles

I slept in a bit (until 5:53 AM) but still got out before 8 AM for a brisk walk on my usual "Out to Ling Rd" route. I set up a very fast walking pace. My splits were 13:07 and 13:08 over the last 0.75 mile.

Friday, 7/11/2025

8386 steps, 44/149 resting/max HR, 175.1/173.6 pounds, 14 floors climbed

Run: 3.15 miles, 28:03, 8:54 pace, 135/152 avg/max HR, 153/163 avg/max cadence, 70F, 88% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 380.41 miles

I just decided that I was going to run so I did. I told myself that I would just do a "Out to Beach Ave" route of 2 miles ... but decided to go for a "Out to the Secret Sidewalk" route so I had the time. I did stop for an untimed 15 seconds at the turnaround to catch my breath. I also walked across Beach Ave when I exited the Secret Sidewalk. But ... I got it done ... a run is a run. My splits were 8:43. 8:59, 9:03 and 8:33 over the last 0.15 mile.

Saturday, 7/12/2025

3450 steps, 44/134 resting/max HR, 173.6/173.1 pounds, 2 floors climbed

Walk: 1.65 miles, 21:58, 13:19 pace, 103/141 avg/max HR, 120/190 avg/max cadence, 73F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 580.49 miles

I got for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:27 and 13:06 over the last 0.65 mile.