Sunday, 10/26/2025 to Saturday, 11/1/2025 --- IN PROGRESS

I walked x times this week, x miles.

I ran 4 times this week, 13.91 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 that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it.

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 1950 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/26/2025

steps, resting/max HR, pounds, floors climbed

Run: 4.46 miles, 38:43, 8:41 pace, 133/146 avg/max HR, 156/165 avg/max cadence, 43F, 87% RH, 6 mph NW wind, wind chill 40F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 77.16 miles

I got out for a bit longer run on my "Out by the pier and around" route. I made it without stopping ... yay! My splits were 8:45, 8:39, 8:49, 8:45 and 8:11 over the last 0.46 mile.

Monday, 10/27/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 26:53, 8:31 pace, 134/146 avg/max HR, 156/163 avg/max cadence, 45F, 70% RH, 10 mph ENE wind, wind chill 40F, clear

Shoes: white Brooks Glycerin GTS21 - 80.31 miles

I slept in a bit too much so I couldn't get out before work. Then work ... was work. I couldn't get out until 6 PM which is just before sunset. So ... I pushed it a bit on my "Out to Dewey Ave" route to get back before it got a bit too dark for running without my Noxgear Tracer2 vest. My splits were 8:27, 8:37, 8:38 and 8:10 over the last 0.15 mile.

Tuesday, 10/28/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 132/148 avg/max HR, 158/166 avg/max cadence, 28F, 93% RH, calm, clear

Shoes: white Brooks Glycerin GTS21 - 83.46 miles

I got my ass out of bed and got out a nice run on my usual "Out to Dewey Ave" route. Yes ... it was dark. Yes ... I was the only one out there. My splits were 8:44, 8:48, 8:40 and 8:34 over the last 0.15 mile.

Wednesday, 10/29/2025

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 26:57, 8:33 pace, 136/148 avg/max HR, 155/163 avg/max cadence, 48F, 66% RH, 7 mph SE wind, wind chill 46F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 86.61 miles

I slept in so I didn't get out until just before lunch. I ran my usual "Out to Dewey Ave" at a nice and easy pace that turned out to be on the quick side. My splits were 8:34, 8:25, 8:42 and 8:12 over the last 0.15 mile.

Sunday, 10/19/2025 to Saturday, 10/25/2025 - Scare Brain Cancer Away 5K (DNS)

I walked 3 times this week, 5.25 miles.

I ran 4 times this week, 12.61 miles.

I took 49,430 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 68-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 1943 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/19/2025

6744 steps, 42/142 resting/max HR, 176.4/175.3 pounds, 18 floors climbed

Run: 3.15 miles, 28:39, 9:05 pace, 129/144 avg/max HR, 151/163 avg/max cadence, 70F, 53% RH, 20 mph S wind, cloudy

Shoes: white Brooks Glycerin GTS21 63.24 - miles

I got out at 11:30 AM run after I watched a bit of TV. I thought about heading out on my "Out by the pier and around" route but my thighs felt like a knife was stabbing both of them. So ... I turned right onto River St and cut my run short to a "Out to Stutson St Overlook" route. I just felt a bit sluggish ... maybe it was the heat. 70F was about 20F warmer than the past several days. Anyway ... my splits were 9:09, 9:27, 8:46 and 8:32 over the last 0.15 mile.

Monday, 10/20/2025

8787 steps, 44/108 resting/max HR, 176.5/176.2 pounds, 15 floors climbed

Walk: 1.75 miles, 22:10, 12:40 pace, 94/107 avg/max HR, 132/201 avg/max cadence, 55F, 94F, 8 mph SW wind, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 647.84 miles.

I got early for a very brisk walk on my usual "Out to Ling Rd" route. Why a very brisk pace? Well ... it was dark with a fine mist falling so I put on shorts, a long sleeve tech, lit up my Noxgear Tracer2 and set forth into the darkness. I had to get out, get it done and get to work at Ricoh since there was a jam in a printer at B601. Yes ... I'm 68 and still working for a living.

Tuesday, 10/21/2025

5663 steps, 42/154 resting/max HR, 177.1 pounds, 13 floors climbed

Run: 3.15 miles, 27:33, 8:44 pace, 132/163 avg/max HR, 155/215 avg/max cadence, 52F, 66% RH, 9 mph S wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 66.39 miles

Lots of work stuff was jumping through my head so I just up and decided that I need to take a break. So ... I got up off the couch, put the 2 laptops aside, got dressed and got outside. I headed out at my usual nice and easy pace on my usual "Out to Dewey Ave" route. This route is good for just the simplicity of an out and back with no traffic to contend with ... just me, the trees, 2 bicyclists and the Lake Ontario State Parkway traffic noise. Boom ... and done. My splits were 8:59, 8:40, 8:39 and 7:58 over the last 0.15 mile.

Wednesday, 10/22/2025

9864 steps, 42/140 resting/max HR, 16 floors climbed

Run: 3.16 miles, 27:43, 8:47 pace, 130/147 avg/max HR, 156/167 avg/max cadence, 46F, 87% RH, 7 mph SW wind, light rain

Shoes: white Brooks Glycerin GTS21 - 69.55 miles

Well ... I woke up at 5:09 AM ... and then at 5:50 AM. So ... I was awake ... I needed to run ... so I got up, set up the coffee, weighed myself, got dressed and got outside. It was chilly, a bit windy and there was a light rain. So ... I stepped back inside and put on a short sleeve tech over my long sleeve tech, a hat and light running gloves. I headed out on my "Out to the Secret Sidewalk" route. I was a bit apprehensive about the traffic but everyone saw me. Lake Ontario was calm. My splits were 8:43, 8:56, 8:46 and 8:10 in the last 0.16 mile.

Thursday, 10/23/2025

5204 steps, 45/152 resting/max HR, 6 floors climbed

Run: 3.15 miles, 27:09, 8:37 pace, 137/154 avg/max HR, 154/167 avg/max cadence, 52F, 76% RH, 13 mph W wind, overcast

Shoes: white Brooks Glycerin GTS21 - 72.70 miles

I was awake at 5:18 AM but didn't get out until during lunch. But ... I did get out for a quick 5K on my "Out to Dewey Ave" route. It felt good. My splits were 8:44, 8:41, 8:32 and 7:54 over the last 0.15 mile.

Friday, 10/24/2025

8226 steps, 42/99 resting/max HR, 6 floors climbed

Walk: 1.75 miles, 22:23, 12:47 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 43F, 87% RH, 8 mph WSW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

I got out with just enough time to get out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:40 and 12:56 over the last 0.75 mile.

Saturday, 10/25/2025

4942 steps, 41/103 resting/max HR, 6 floors climbed

Walk: 1.75 mile, 22:07, 12:39 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 48F, 76% RH, 12 mph NW wind, cloudyShoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

Yes ... today was the Scare Brain Cancer Away 5K ... and I Did Not Start (DNS). Why??? Well ... I had an absolutely horrible night trying to sleep. I must have gotten up to go pee during the night 10 times! The night before was 0! When I tried to go to sleep ... I don't remember going to sleep ... I must have slept but I wasn't sure. I had obligations and just couldn't see getting up ... getting to a race at 8 AM ... racing at 9 AM ... getting home ... showering and getting back out by noon ... out to Victor by 1 PM to rent a U-Haul so I could take the old bedding of my oldest son out to Alpoc. I was tired and I did not want to have a lapse of energy while I was driving that would endanger me or my oldest son, Michael. I felt bad about it ... ten years ago I would have just raced ... but now ... I didn't ... I felt bad. But ... I stayed home from a race that I do like ... the Scare Brain Cancer Away 5K out in East Rochester. But I went and did my obligations with my oldest son, Michael ... and then got out for a brisk walk on my "Out to Ling Rd" walk. My splits were 12:36 and 12:43 over the last 0.75 mile. Life happens ... and you deal with it.

Sunday, 10/12/2025 to Saturday, 10/18/2025

I walked 3 times this week, 5.85 miles.

I ran 4 times this week, 15.01 miles.

I took 47,653 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 68-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 1936 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/12/2025

6633 steps, 42/144 resting/max HR, 177.6 pounds, 13 floors climbed

Run: 3.15 miles, 27:13, 8:38 pace, 131/148 avg/max HR, 157/165 avg/max cadence, 59F, 82% RH, 6 mph ESE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 46.48 miles

I slept in until around 8 AM and lazed around for a while before I got out for a nice run on my "Out to Dewey Ave" route. I set up my usual nice and easy pace ... like usual. It was a nice and sunny day for a nice run. My splits were 8:41, 8:35, 8:44 and 8:11 over the last 0.15 mile.

Monday, 10/13/2025

8772 steps, 49/144 resting/max HR, 179.5/178.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:38, 8:46 pace, 133/149 avg/max HR, 157/163 avg/max cadence, 55F, 72% RH, 12 mph ESE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 49.63 miles

I woke up at 5:01 AM ... and knew I wouldn't be able to get back to sleep. So ... I just lazed a bit ... got up ... set the coffee up ... got dressed ... and got outside. It was still dark so I lit up my Noxgear and its headlight ... and set out at a nice and easy pace. I ran my "Out to Dewey Ave". I needed the headlight underneath the trees. There was no one out yet ... just me ... and the traffic on the adjacent Lakeshore Parkway. Just out and back ... my splits were 8:45, 8:49, 8:46 and 8:39 over the last 0.15 mile.

Tuesday, 10/14/2025

6553 steps, 48/127 resting/max HR, 179.4/179.1 pounds, 6 floors climbed

Walk: 1.85 mile, 24:52, 13:26 pace, 110/135 avg/max HR, 119 avg cadence, 57F, 88% RH, 8 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 643.84 miles

I didn't feel so well in the morning so I bided my time until I felt better. But ... I did get out for what turned out to be a brisk walk on my "Out to Ling Rd" route. My splits were 13:47 and 13:02 over the last 0.85 mile.

Wednesday, 10/15/2025

6226 steps, 43/95 resting/max HR, 6 floors climbed

Walk: 2.25 miles, 30:04, 13:22 pace, 86/101 avg/max HR, 124 avg cadence, 55F, 47% RH, 12 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 646.19 miles

I slept in so I didn't have any time to get out for either a walk or run before 8 AM. I snuck out (shh ...) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me for Ricoh printer assistance ... I just outside the building! Anyway ... I did 2 loops. My splits were 13:04, 13:38 and 13:31 over the last 0.25 mile.

Thursday, 10/16/2025

7503 steps, 42/133 resting/max HR, 180.5/179.9 pounds, 13 floors climbed

Run: 3.15 miles, 28:40, 9:05 pace, 127/138 avg/max HR, 153/164 avg/max cadence, 34F, 86% RH, 3 mph W wind, clear

Shoes: white Brooks Glycerin GTS21 - 52.78 miles

I woke up around 5:40 AM and got out just before 7 AM for a somewhat OK run on my "Out to the Secret Sidewalk" route. I just felt a bit off ... my throat was dry and I just didn't have as much energy as I expected. I think I need to get more sleep. I took a few walk breaks on way back. My splits were 9:12, 9:22, 8:48 and 8:31 over the last 0.15 mile.

I had my annual physical with Dr Lavender. I showed him my right knee. He thinks that my thigh muscle burst out of its sheath (there are a lot of $10 words but that is kind of what he said). I got my flue and latest COVID-19 shot. Then I went across the hall and got my blood drawn for Lipid, Blood Gas, TSH and Vitamin D.

 

Friday, 10/17/2025

3452 steps, 45/93 resting/max HR, 179.7.179.5 pounds, 8 floors climbed

Walk: 1.75 miles, 23:29, 13:25 pace, 80/94 avg/max HR, 118/129 avg/max cadence, 50F, 71% RH, 6 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 54.53 miles

I went to bed early and slept in until 7:30 AM. I decided that a solid 8 hours of sleep was needed. My shoulders ached a bit from my 2 shots. I felt down and tired all day ... but I managed to drag myself out before lunch for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:23 and 13:28 over the last 0.75 mile.

Saturday, 10/18/2025

8514 steps, 45/153 resting/max HR, 175.9 pounds, 11 floors climbed

Run: 5.56 miles, 48:43, 8:46 pace, 138/160 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 5 mph SSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 60.09 miles

Today's run was out at Kelly's Apples in Hilton. I had a bit of trouble getting my stuff together. My Venu kind of needed a charge and I couldn't find its cable. I thought I had put its cable in my bag but I hadn't. So ... I got to Kelly's about 7:45 AM. Everyone else had started so I headed out alone. No worries ... I knew the 5 mile route. I set out at a nice and easy pace ... determined to keep it without stopping. It was a bit cool so I wore shorts and a long sleeve tech. My splits were 9:06, 8:41, 8:41, 8:38, 8:45 and 8:46 over the last 0.56 mile.

Sunday, 10/5/2025 to Saturday, 11/11/2025

I walked 4 times this week, 7.0 miles.

I ran 3 times this week, 12.06 miles.

I took 48,340 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 1929 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/3/2025

7845 steps, 43/136 resting/max HR, 176.9/175.2 pounds, 11 floors climbed

Run: 4.46 miles, 42:48, 9:36 pace, 123/139 avg/max HR, 147 avg cadence, 64F, 60% RH, 7 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 35.73 miles

I got out for a run on my "Out by the pier and around" route. My thighs were achy and I sort of ran out of energy after mile 2 so ... I took a lot of tiny or not so tiny walk breaks. But ... I got out ... and I ran ... mostly. My splits were 9:06, 9:06, 9:47, 10:45 and 8:58 over the last 0.46 mile.

Monday, 10/6/2025

8153 steps, 46/103 resting/max HR, 176.0/175.9 pounds, 7 floors climbed

Walk: 1.75 miles, 22:46, 13:01 pace, 64F, 56% RH, 14 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 636.74 miles

I slept in since I stayed up late to watch the Pats-Bills game .... :-(. So ... I slept in until around 7:30 AM. I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:56 and 13:07 over the last 0.75 mile.

Tuesday, 10/7/2025

4980 steps, 46/103 resting/max HR, 175.7/175.4 pounds, 7 floors climbed

Walk: 1.75 miles, 22:43, 12:58 pace, 96/109 avg/max HR, 124 avg cadence, 70F, 56% RH, 8 mph SW wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 638.49 miles

I slept in again ... I could get used to it! I got out again for a brisk walk on my usual "Out to Ling Rd" route. There was a light sprinkle but I didn't let it stop me. My splits were 13:01 and 12:54 over the last 0.75 mile.

Wednesday, 10/8/2025

7198 steps, 44/100 resting/max HR, 3 floors climbed

Walk: 2.05 miles, 26:52, 13:07 pace, 87/109 avg/max HR, 123/193 avg/max cadence, 59F, 55% RH, 12 mph NW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 640.54 miles

I had a lack of motivation and time to get out in the morning and I knew I wouldn't have time after work so I got out during my Ricoh day (shh ....) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me ... I was right there! The NW wind was a bit brisk and chilly. My splits were 13:05 and 13:10.

Thursday, 10/9/2025

7453 steps, 44/139 resting/max HR, 179.5/179.5 pounds, 9 floors climbed

Run: 3.15 miles, 28:07, 8:55 pace, 130/144 avg/max HR, 154/165 avg/max cadence, 39F, 81% RH, 3 mph N wind, clear

Shoes: white Brooks Glycerin GTS21 - 38.88 miles

I woke up at 5 AM or so ... looked at the clock at 5:19 AM ... knew I wouldn't be able to get back to sleep ... laid in bed for more than an hour ... knew I gotta get up and run!!! So ... I did ... it was a bit chilly so I wore a long/short sleeve tech combo and broke out my light running gloves. I got up to a nice pace on my "Out to Dewey Ave" route after 3 brisk walk days. My splits were 9:02, 8:58, 8:47 and 8:46 over the last 0.15 mile.

Friday, 10/10/2025

5824 steps, 47/106 resting/max HR, 179.1/179.0 pounds, 9 floors climbed

Walk: 1.45 miles, 22:08, 12:31 pace, 98/120 avg/max HR, 126/202 avg/max cadence, 34F, 86% RH, 3 mph SSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 640.99 miles

I wanted to get out for a run ... but the thermometer said 34F so I had to look for my cold weather gear. It took long enough so that I only had time for a brisk walk. So ... I went for a walk on my "Out to Latta Rd" route (cut short by the hole in the fence). My splits were 12:32 and 12:29 over the last 0.45 mile.

Saturday, 10/11/2025

6887 steps, 47/142 resting/max HR, 178.6/177.5 pounds, 13 floors climbed

Run: 4.45 miles, 39:05, 8:47 pace, 133/149 avg/max HR, 154/163 avg/max cadence, 52F, 82% RH, 12 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 43.33 miles

I saw this "guy" who was "I'm just here for the boos" on the Secret Sidewalk

I slept in and then lazed around a while before I got out for a run. It was cool and a bit windy but I still wore shorts and a short sleeve tech. I thought about a 5K but I thought to myself ... "It's Saturday so I should run a bit longer". So ... I ran my "Out by the pier and around" route.

My splits were 8:56, 8:53, 8:48, 8:43, and 8:15 over the last 0.45 mile.

Sunday, 9/28/2025 to Saturday, 10/4/2025

I walked twice this week, 2.90 miles.

I ran 5 times this week, 18.66 miles.

I took 48,126 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 1922 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/28/2025

8111 steps, 42/128 resting/max HR, 174.7/173.2 pounds, 15 floors climbed

Run: 4.76 miles, 48:00, 10:05 pace, 118/132 avg/max HR, 114 avg cadence, 64F, 77% RH, 7 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 17.37 miles

I got out for what turned out to be a crappy run on my "Out to the Genesee River" with absolutely "no energy" past 2 miles. I just didn't have any piss nor vinegar. I walked a LOT. My splits were 9:05, 9:13, 11:10, 11:19 and 9:29 over the last 0.76 mile. I should have just done my "Out to the Secret Sidewalk" route.

I did stop to take a couple of pictures on the way back on the Secret Sidewalk.

Monday, 9/29/2025

6064 steps, 43/96 resting/max HR, 177.2/176.9 pounds, 5 floors climbed

Walk: 1.75 miles, 22:37, 12:55 pace, 90/108 avg/max HR, 123 avg cadence, 72F, 43% RH, 7 mph NE wind, cloudy

Shoe: blue/green Brooks Glycerin GTS20 - 632.84 miles

I stayed up late last night and watched the Packers - Cowboys game. It ended up as a 40-40 tie. I was hyped up and couldn't sleep until after 1 AM so I bagged my run in the morning. I got out after work ... and after Christine and I got something straight between us, ;-). I settled for a brisk walk on my "Out to Ling Rd" route. My splits were 12:59 and 12:50 over the last 0.75 mile.

Tuesday, 9/30/2025

6769 steps, 43/140 resting/max HR, 176.9/176.5 pounds, 8 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 127/148 avg/max HR, 155/167 avg/max cadence, 48F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 20.52 miles

I got out a bit after work started (shh ...) for a nice run on my out and back "Out to Dewey Ave" route. My splits were 8:37, 8:52, 8:38 and 8:30 over the last 0.15 mile.

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

I took 9 walks in September for 15.75 miles, 1.75 miles/walk and 134 walks so far in 2025 for 219.85 miles, 1.64 miles/walk.

I took 22 runs in September for 73.97 miles, 3.36 mile/run and 159 runs so far in 2025 for 543.52 miles, 3.42 miles/run.

I ran 1 race in September and 15 races so far in 2025.

09/09 Run Our River 5K - 26:50, 8:38 pace, 69th out of 112, 3rd out of 6 in my M 65-69 age group (I won $25 for placing 3rd in my M 65-69 age group for the series), 72F, 40% RH, 9 mph SE wind, partly cloudy

I took 212,131 steps in September and 2,042,959 steps so far in 2025.

Wednesday, 10/1/2025

9076 steps, 43/142 resting/max HR, 180.2/179.4 pounds, 15 floors climbed

Run: 4.45 miles, 40:34, 9:07 pace, 132/147 avg/max HR, 151/163 avg/max cadence, 57F, 55% RH, 10 ENE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 24.97 miles

I woke up late and then had to go in early to cure a printer of its ills (it was weird ... it just started work after I fussed with it). So ... I was a bit cranky when I got home and hadn't got out yet. So ... my Venu needed to charge a bit ... but ... I weighed myself and it was up 3.8 pounds!!!! So ... I ran a bit long on my "Out by the pier and around" route. My right thigh nagged at me ... but I didn't stop ... I kept on running ... and done. I thought I had run a 8:37 but my Venu said 9:07 pace ... huh? Anyways ... my splits were 9:24, 9:08, 9:13, 9:01 and 8:21 over the last 0.45 mile.

Thursday, 10/2/205

4222 steps, 47/100 resting/max HR, 178.6/180.8 pounds, 5 floors climbed

Walk: 2.15 miles, 28:53 pace, 13:26 pace, 92/109 avg/max HR, 120 avg cadence, 70F, 46% RH, 9 mph NE wind, cloudy

Shoe: blue/green Brooks Glycerin GTS20 - 634.99 miles

I felt very blah this morning and all during the day. I dragged myself out after work for what I thought was going to be a blah walk ... but it turned to out to be a nice walk on a new "Out to Latta Rd" route. I made up the route on the fly since I didn't want to cross Greenleaf Rd around 5 PM. My splits were 13:53, 13:00 and 13:20 over the last 0.15 mile.

Friday, 10/3/2025

8194 steps, 44/142 resting/max HR, 179.6/178.4 pounds, 7 floors climbed

Run: 3.15 miles, 28:04, 8:54 pace, 130/144 avg/max HR, 153/162 avg/max cadence, 72F, 43% RH, 7 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 28.12 miles

My Ricoh job required me to get into L3Harris SAS early to escort a Ricoh tech who squeezed me into his schedule. He came to look at 2 Ricoh printers. He fixed the jam on one and found no trouble on the other. So ... I got out during lunch for a 5K on my "Out to Dewey Ave" route. It was a bit warm but I didn't stop. My splits were 8:58, 8:56, 8:54 and 8:18 over the last 0.15 mile.

Saturday, 10/4/2025

5690 steps, 44/135 resting/max HR, 179.1/177.6 pounds, 11 floors climbed

Run: 3.15 miles, 29:07, 9:15 pace, 125/137 avg/max HR, 150 avg cadence, 70F, 53% RH, 6 mph SSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 31.27 miles

I got out a bit later than usual for a nice 5K on my "Out to the Secret Sidewalk" route. My right thigh nagged me for a while so I broke to a walk for a bit on the way back up Greenleaf Rd. My splits were 8:57, 9:18, 9:32 and 8:58 over the last 0.15 mile.

Sunday, 9/21/2025 to Saturday, 9/27/2025

I walked twice this week, 3.5 miles.

I ran 5 times this week, 15.78 miles.

I took 47,066 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 1915 day steak (since 6/24/2020 or 5 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/21/2025

5292 steps, 42/150 resting/max HR, 175.2/174.3 pounds, 10 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 136/156 avg/max HR, 156/165 avg/max cadence, 48F, 87% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 524.03 miles

I decided to just run an out and back on my "Out to Dewey Ave". I seem to run this route a bit quick and ... with a bit of tightness in my thighs ... I did. My splits were 8:46, 8:46, 8:38 and 8:10 over the last 0.15 mile. Both my thighs ached all day like I had raced a half marathon. It hurt to get up. It hurt to go down stairs. Ouch!!!

Monday, 9/22/2025

6531 steps, 43/98 resting/max HR, 175.8/175.5 pounds, 9 floors climbed

Walk: 1.75 miles, 23:59, 13:42 pace, 69/84 avg/max HR, 115/190 avg/max cadence, 63F, 83% RH, 6 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 629.34 miles

My thighs were a bit better so I opted a nice and easy walk (to start) on my "Out to Ling Rd" route. They loosened up a bit so I upped my pace a bit at the turnaround. My splits were 14:00 and 13:17 over the last 0.75 mile.

Tuesday, 9/23/2025

7568 steps, 44/140 resting/max HR, 177.2/176.2 pounds, 15 floors climbed

Run: 3.16 miles, 28:39, 9:04 pace, 127/144 avg/max HR, 154/163 avg/max cadence, 64F, 94% RH, calm, overcast

Shoes: white Brooks Glycerin GTS21 - 3.16 miles

Well ... I broke out a new pair of Brooks Glycerin GTS21 shoes today. I probably should have walked one more day but the scale told me that I was up 1.9 pounds (due to pasta) so I opted for a run. My thighs ached a bit but I persisted and got the run in without stopping. My splits were 9:11, 9:14, 8:52 and 8:29 over the last 0.15 mile.

Wednesday, 9/24/2025

8297 steps, 43/143 resting/max HR, 176.7/175.7 pounds, 11 floors climbed

Run: 3.15 miles, 8:46 pace, 128/147 avg/max HR, 155/163 avg/max cadence, 61F, 94% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I got out for a good run on my out and back "Out to Dewey Ave" route. My thighs were a bit tight but quickly loosened up. I saw Phil Alesio again. He lives in the one of the houses on the road opposite the entrance to Greenleaf Meadows. I tried to concentrate on hitting in the midsole of my new shoes. I wasn't entirely successful but I did try. My splits were 8:50, 8:50, 8:45 and 8:12 over the last 0.15 mile.

Thursday, 9/25/2025

8138 steps, 44/151 resting/max HR, 175.9/174.7 pounds, 15 floors climbed

Run: 3.15 miles, 28:01, 8:53 pace. 135/154 avg/max HR, 153/165 avg/max cadence, 66F, 94% RH, calm, overcast

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I dragged myself out for what turned out to b a nice run on my "Out to Stutson St Overlook" route. It's just dreary and dark looking at 6 AM! I waited until a bit after 7 AM and got this run (after stretching) in just before 8 AM. But ... I got it in ... with negative splits to boot!! My splits were 9:11, 8:55, 8:38 and 8:16 over the last 0.15 mile.

Friday, 9/26/2025

5226 steps, 45/104 resting/max HR, 175.4/174.9 pounds, 13 floors climbed

Walk: 1.75 miles, 22:09, 12:39 pace, 91/110 avg/max HR, 130 avg cadence, 64F, 88% RH, 10 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 631.09 miles

I went out on my usual brisk walk on my "Out to Ling Rd" on the day before a race. But ... I researched and found that I had not signed up the Heritage Hero 10K. The Heritage Hero 10K didn't exist since they had moved their venue from the Seabreeze Amusement Park down to Ontario Beach Park with just a Heritage Hero 5K (a three loop route according to Bill Murphy). Anyways ... I got a very brisk wall at 12:45 and 12:31 pace over the last 0.75 mile.

Saturday, 9/27/2025

6014 steps, 44/138 resting/max HR, 176.2/174.8 pounds, 6 floors climbed

Run: 3.15 miles, 28:34, 9:04 pace, 132/142 avg/max HR, 150/162 avg/max cadence, 72F, 61% RH, 6 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 6.31 miles

I dillied and dallied and finally got out a bit after 12:30 pm for a run on my out and back "Out to Dewey Ave" route. It was a bit warm and humid so I took a couple of tiny walk breaks after the turnaround. My splits were 8:50, 8:50, 9:30 and 9:20 over the last 0.15 mile.

Sunday, 9/14/2025 to Saturday, 9/20/2025

I walked twice this week, 3.50 miles.

I ran 5 times this week, 18.35 miles.

I took 50,416 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 1908 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, 9/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/14/2025

6458 steps, 42/140 resting/max HR, 176.7/175.6 pounds, 14 floors climbed

Run: 3.15 miles, 27:45, 8:48 pace, 127/149 avg/max HR, 156/167 avg/max cadence 57F, 94% RH, 6 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 503.93 miles

I got out for a nice out and back on my "Out to Dewey Ave" route. Nothing complicated. My splits were 8:58, 8:47, 8:44 and 8:19 over the last 0.15 mile.

The Buffalo Bills headed down to play the NY Jets. Well ... the Bills are now 2-0 after beating down the NY Jets 30-10. Josh got hit in the nose in the 2nd quarter, ran off the field, had it reset and ran back to complete the quarter. 

Monday, 9/15/2025

6277 steps, 46/113 resting/max HR, 176.5 pounds, 6 floors climbed

Walk: 1.75 miles, 24:08 13:47 pace, 95/122 avg/max HR, 114/128 avg/max cadence, 73F, 57% RH, 8 mph NNE wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 627.59 miles

I didn't feel like getting out of bed so I bagged this walk (after 4 run days) until lunchtime. There was a cool wind off Lake Ontario, but I managed to work up a bit of a sweat. My splits were 13:32 and 14:07 over the last 0.75 mile.

Tuesday, 9/16/2025

8640 steps, 42/139 resting/max HR, 177.7/176.4 pounds, 14 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 129/144 avg/max HR, 156/167 avg/max cadence, 48F, 100% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 508.38 miles

Well ... I slept like crap last night. I couldn't get to sleep for a long while and then I woke to go to the bathroom at least 4 times! But ... today was my 68th birthday so I had to run ... and run at least 6.8K. So ... I set my alarm for 6 AM (up at 5:42 AM anyways) ... got up, set the coffee timer up, got dressed and got out there. I chose my rarely used "Out to Dewey Ave and around" route. I set up a nice and easy pace ... and held it without stopping for any tiny walk breaks. I did slow down on the hill at the bottom of Greenleaf Rd. My splits were 9:00, 8:52, 8:49, 9:00 and 8:39 over the last 0.45 mile.

My darling wife, Christine, met me after I got off work with Ricoh at Texas Roadhouse. I had half a rack of ribs and she had the 6 oz sirloin steak. Mmm! The leftovers were good on the next day, too!

Wednesday, 9/17/2025

8816 steps, 42/138 resting/max HR, 178.4/177.3 pounds, 11 floors climbed

Run: 3.15 miles, 28:23, 9:00 pace, 126/147 avg/max HR, 154/163 avg/max cadence, 54F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 511.53 miles

I slept a bit better last night so I was a bit more able to get up and out of bed for yet another run on my "Out to the Secret Sidewalk". 

I stopped to take a pic (and catch my breath). My splits were 9:07, 9:13, 8:47 and 8:13 over the last 0.15 mile.

Thursday, 9/18/2025

8101 steps, 43/138 resting/max HR, 176.6/176.0 pounds, 11 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 129/145 avg/max HR, 157/167 avg/max cadence, 48F, 100% RH, 6 mph WSW wind, wind chill 46F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 514.68 miles

I slept in until 6:15 AM so I didn't dawdle much before I got out of bed. I set up a nice and easy pace as I headed out on my "Out to Dewey Ave" route. The Buffalo Bills have won the last 2 times I ran this route ... so I threw salt over my shoulder, didn't let any black cats cross my path ... and ran the route (just kidding about the first two). My splits were 8:49, 8:49, 8:34 and 7:55 over the last 0.15 mile.

I watched the Miami - Buffalo game on Prime. It was a home game at Highmark Stadium. The line was the Bills favored by 12.5 points. Well ... it was tight affair and tied at 21-21. But ... Miami roughed the punter and Buffalo scored to go 21-28. Then Buffalo intercepted Tua with 3 minutes to go and kicked a FG to win 21-31. The Bills record goes to 3-0.

Friday, 9/19/2025

4525 steps, 43/100 resting/max HR, 176.8/176.6 pounds, 5 floors climbed

Walk: 1.75 miles, 22:46, 86/104 avg/max HR, 119 avg cadence, 13:01 pace, 63F, 72% RH, 9 mph NE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 516.43 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:00 and 13:01 over the last 0.75 mile.

Saturday, 9/20/2025

7599 steps, 42/141 resting/max HR, 177.9/175.9 pounds, 15 floors climbed

Run: 4.45 miles, 40:30, 9:05 pace, 129/145 avg/max HR, 152/163 avg/max cadence, 59F, 48% RH, 7 mph ESE wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 520.88 miles

I got a bit late so I ran a bit longer, lol. I set up and tried to hold a nice and easy pace on my "Out by the pier and around" route. My right thigh was a bit tight during most of the run. I had to stop for a walk break at the bottom of Greenleaf Rd. My splits were 9:08, 9:04, 8:59, 9:24 and 8:37 over the last 0.45 mile.

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

I walked twice this week, 3.50 miles.

I ran 6 times this week, 18.03 miles.

I took 50,118 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

5188 steps, 45/137 resting/max HR, 177.6/176.2 pounds, 5 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

5405 steps, 43/97 resting/max HR, 5 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

10104 steps, 43/148 resting/max HR, 178.7 pounds, 7 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

7671 steps, 44/103 resting/max HR, 178.2/179.4 pounds, 8 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

7581 steps, 47/136 resting/max HR, 179.5/178.4 pounds, 13 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

6901 steps, 43/136 resting/max HR, 179.3/178.4 pounds, 9 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.

Saturday, 9/13/2025

7268 steps, 41/138 resting/max HR, 177.8/176.2 pounds, 15 floors climbed

Run: 4.45 miles, 39:57, 8:58 pace, 127/144 avg/max HR, 155/167 avg/max cadence, 57F, 94% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 500.78 miles

I got for a bit longer run on my "Out by the pier and around" route. I really wanted not to take a tiny walk break ... but I did ... at the usual spot at the bottom of Greenleaf Rd. I just needed to catch my breath. My splits were 9:05, 8:51, 8:58, 9:15 and 8:26 over the last 0.45 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.