Sunday, 1/26/2025 to Saturday, 2/1/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 19.05 miles.

I didn't bike this week.

I took 57,024 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

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

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

BTW, I am on a 1677 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/26/2025

7459 steps, 47/140 avg/max HR, 172.2/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 36:37, 8:49 pace, 131/144 avg/max HR, 160/210 avg cadence, 30F, 64% RH, 18 mph W wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 48.52 miles

I got out for a recovery run on my "Out to Dewey Ave" route. I will be running this route for a while since the LOSP Trail and most sideways are snow covered or icy in spots. It's a bit boring as are all out and backs but it's still 4 miles. My splits were 9:02, 9:10, 8:40, 8:35 and 7:42 over the last 0.15 mile.

Monday, 1/27/2025

9541 steps, 47/147 avg/max HR, 171.5/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 37:52, 9:07 pace, 131/152 avg/max HR, 159/169 avg/max cadence, 25F, 68% RH, 16 mph WSW wind, wind chill 13F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 52.67 miles

I had enough gumption to get out the door but it was a sluggish slog this morning on my "Out to Dewey Ave" route. I took 3 walk breaks. I just felt a bit blah. My splits were 9:12, 9:24, 8:40, 9:19 and 8:35 over the last 0.15 mile.

Tuesday, 1/28/2025

8480 steps, 47/104 avg/max HR, 172.7/172.6 pounds, 11 floors climbed

Walk: 1.65 miles, 23:49, 14:26 pace, 97/107 avg/max HR, 113/196 avg/max cadence, 25F, 74% RH, 25 mph NNW wind, blowing snow

Shoes: blue Salomon SpeedCross 3 trail shoes: 315.70 miles

The winds howled all yesterday and last night. Then it snowed a bit overnight. I wanted to run but I knew it was not a good idea at all. The roads weren't really plowed yet and the cars wouldn't have a good view of me due to the wind. So ... I threw on all clothes and got out for a walk on my "Out to Ling Rd" route. This route kept me on the sidewalk of Greenleaf Rd and just the Greenleaf Meadows roads. It wasn't really that cold either. My splits were 15:03 and 13:28 over the last 0.65 mile.

Wednesday, 1/29/2025

7260 steps, 44/97 avg/max HR, 174.1/174.2 pounds, 9 floors climbed

Walk: 1.65 miles, 24:56, 15:07 pace, 84/91 avg/max HR, 112/126 avg/max cadence, 37F, 70% RH, 21 mph WSW wind, wind chill 28F, cloudy

Shoes: blue Salomon SpeedCross 3 trail shoes: 318.85 miles

Two inches or so of wet snow fell overnight so I opted for a walk on my "Out to Ling Rd" route. It was above freezing so I opted for slightly less clothing. It did feel warmer for sure. I chose the sidewalk on way out to Ling. It was hard work crunching through wet snow so I switched to the road on the way back. It was easier and a lot faster. My splits were 15:28 and 14:35 on the way back.

Thursday, 1/30/2025

8795 steps, 44/137 avg/max HR, 172.4/171.9 pounds, 15 floors climbed

Run: 3.15 miles, 29:30, 9:22 pace, 128/142 avg/max HR, 156/167 avg/max cadence, 18F, 73% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 615.03 miles

Alexa told me that it was 18F when she woke me up at 5:20 AM. I really, REALLY wanted to stay in a warm bed with Christine, my lovely wife, but ... after staying in bed for a bit longer than usual ... I kissed Christine on the cheek and dragged myself out of bed. I planned on going for a walk so I dressed for that. But ... my plans changed when I pressed my Venu up for a walk. Suddenly I cancelled and pressed my Venu for a run ... started up a really easy pace. My knees hurt but I ignored them. I thought about turning around at Beach Ave but turned right and ran my "Out to Clematis St" route (without the Secret Sidewalk). I held my really easy pace and "got it done". I thought out when I got back inside that I had chosen my really old blue/yellow Brooks Glycerin GTS20 shoes that I had worn in months. Oh well! My splits were 52, 22, 02 and 8:15 over the last 0.15 mile.

News of the day: A commercial jet carrying 64 people coming from Wichita Kansas and an Army BlackHawk helicopter carrying 3 people collided and crashed into the Potomac River near Reagon airport in DC. No one survived.

Trump immediately blamed ... the helicopter pilot and ATC almost before bodies were pulled out of the water and expressed no remorse for the victims. Trump blamed Obama, Biden, Buttigieg, DEI, the 2020 election and people with "low intelligence" (among other things) during a press conference later today. Nothing is ever HIS fault.

Wow .... only day 10 of Trump 2.0. My "I told you so" screams are so ready. I think anyone reading this blog can guess that I am NOT on the "Trump Train". Some might say "keep politics out of your blog" ... well ... I say "I can post what I want". I am 67 years old and I want to leave this world better than I found it. Trump is trashing this world and I don't like it. Ranting about Trump gives me a small amount of satisfaction.

Friday, 1/31/2025

9716 steps, 44/134 avg/max HR, 173.0/171.7 pounds, 16 floors climbed

Run: 4.45 miles, 39:38, 8:54 pace, 123/139 avg/max HR, 159/170 avg/max cadence, 39F, 56% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 57.12 miles

It was warmer this morning so I didn't have as much trouble getting out. Well ... less than yesterday. I wanted to keep on the road so I ran my "Out to the Genesee River" route. My splits were 9:13, 8:57, 9:03, 8:45 and 8:05 over the last 0.45 mile.

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

I took 266,892 steps in January.

I took 1 snowshoe walk in January for 2.1 miles.

I took 8 walks in January for 13.80 miles, 1.73 miles/walk

I took 24 runs in January for 88.52 miles, 3.69 miles/run

I ran 3 races in January:

 1/1 Freezeroo #2 7.5 miles, 1:04:21, 8:30 pace, 61st/172, 3rd/5 in my M 65-69 age group, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light snow/rain

 1/18 Freezeroo #3 5.0 miles, 41:30, 8:18 pace, 49th/130, 2nd/5 in my M 65-69 age group, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

 1/25 Freezeroo #4 4.85 miles, 39:55, 8:14 pace, 36th/122, 2nd/5 in my M 65-69 age group, 17F, 58% RH, 9 mph SW wind, wind chill 7F, cloudy

Saturday, 2/1/2025

5773 steps, 44/134 avg/max HR, 170.7/170.5 pounds, 17 floors climbed

Run: 3.15 miles, 30:24, 9:38 pace, 127/138 avg/max HR, 153/166 avg/max cadence, 14F, 72% RH, 10 mph N wind, wind chill 1F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes - 320.50 miles

Well ... back down to 14F! So ... back to throwing on ALL my winter running gear ... no worries! It had snow about an inch overnight so I put on my trail shoes. I set up a "get it done" pace and "got it done". My splits were 10:17, 9:29, 9:13 and 9:14 over the last 0.15 mile.

Sunday, 1/19/2025 to Saturday, 1/25/2025 - Freezeroo #4

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.55 miles.

I snowshoed once this week, 2.1 miles

I didn't bike this week.

I took 52,401 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

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

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

BTW, I am on a 1670 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/19/2025

6561 steps, 44/137 avg/max HR, 170.8/170.4 pounds, 19 floors climbed

Run: 4.25 miles, 36:57, 8:41 pace, 132/144 avg/max HR, 158/169 avg/max cadence 21F, 68% RH, 12 mph ENE wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 36.37 miles

I got out around noon for a run on my out and back "Out to Dewey Ave" route. I set up a recovery pace of around 9:00 but ... as always ... I sped up a bit. It's what I do. My splits were 9:02, 8:54, 8:31, 8:28 and 8:00 over the last 0.25 mile.

Monday, 1/20/2025

4694 steps, 46/108 avg/max HR, 171.2/171.0 pounds, 13 floors climbed

Snowshoe: 2.1 miles, 44:22, 21:09, 92/119 avg/max HR, 87/159 avg/max cadence, 14F, 72% RH, 16 mph W wind, wind chill -1F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 307.75 miles

It snowed 4 to 6 inches last night so I got out for a snowshoe on my "Snowshoe walk around Lake Shore Country Club" route. It was 14F and windy but I dressed well so I was quite warm on my walk. My splits were 21:03, 21:07 and 22:01 over the last 0.1 mile. 

Well ... just dropping these memes here ... since Felon47 was installed at noon down in Washington DC. 

You can probably figure out who I voted for in November 2024. The people in those 7 battleground states who voted for Felon47 will rue that day. President Biden wasn't the greatest president and I did disagree with his policy with Israel but he was and Harris would have been a damn better president than Trump45 was and Felon47 will be.

Just some of Biden's accomplishments ... Felon47 will try to undo all of them and then spew more misery to everyone (yes, even those who voted for him)

I will believe until the end of time that the 2024 election was rigged by Musk. He invested about 277 million and has gained 180 Billion in the month after the election so he had a great incentive. I hope it will come out eventually but it's probably hidden by NDAs. Trump seemingly admitted to it at his pre-inauguration rally on Sunday ... “He journeyed to Pennsylvania, where he spent a month and a half campaigning for me in Pennsylvania, and he’s a popular guy. He was very effective,” Trump said. “And he knows those computers better than anybody. All those computers. Those vote-counting computers. And we ended up winning Pennsylvania like in a landslide. So it was pretty good, pretty good. So thank you to Elon.” Aside ... Trump won 50.4% of the vote in PA ... not a landslide or a mandate.

My political rant doesn't mean two hoots, not will it be remembered, but there are a lot of people that I know that think the same way. I will never vote for any Republican ever!

Tuesday, 1/21/2025

9534 steps, 48/131 avg/max HR, 173.3/172.8 pounds, 21 floors climbed

Run: 3.15, 29:30, 9:22 pace, 123/133 avg/max HR, 158/168 avg/max cadence, 3F, 78% RH, 9 mph SW wind, wind chill -10F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 310.90 miles

Hell arrived in Washington DC yesterday and it seemed that hell froze over in Rochester. I put on all my layers again and got out for a slow run on my "Out to Mann Rd" route. No worries. I even sweat a bit under all those layers. A day may come when I can't run but today was not that day. My splits were 9:24, 9:21, 9:25 and 8:50 over the last 0.15 mile.

Wednesday, 1/22/2025

7790 steps, 44/143 avg/max HR, 173.7/173.0 pounds, 20 floors climbed

Run: 3.15, 28:59, 9:11 pace, 132/153 avg/max HR, 157/170 avg/max cadence, 0F, 65% RH, 8 mph SW wind, wind chill -14F, clear

Shoes: blue Salomon Speedcross 4 trail shoes: 314.05 miles

Well ... it was even colder than yesterday but a run was needed so I put on all my layers again and got out for another slow run on my "Out to Mann Rd" route. It wasn't so bad if you dress properly. My splits were 9:23, 9:11, 9:06 and 8:25 over the last 0.15 mile.

Thursday, 1/23/2025

8097 steps, 44/140 avg/max HR, 173.6/172.8 pounds, 19 floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 135/149 avg/max HR, 160/169 avg/max cadence, 18F, 41% RH, 10 mph SW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 39.52 miles

 I had a somewhat upset stomach but I got up, did the usual stuff and got out. A habit is a habit. It was warmer ... I only wore 2 layers on top! I wore my regular road shoes since the roads were clear. I pushed the pace (compared to the last 2 mornings) on my "Out to Mann Rd" route. My splits were 8:34, 8:57, 8:45 and 8:14 over the last 0.15 mile.

Friday, 1/24/2025

5376 steps, 42/101 avg/max HR, 173.0/172.8 pounds, 9 floors climbed

Walk: 1.65 miles, 23:48, 14:26 pace, 83/100 avg/max HR, 115/133 avg/max cadence, 19F, 79% RH, 13 mph W wind, wind chill 8F, light snow

Shoes: black Brooks Crossmax trail shoes w/ screws - 800.71 miles

There was light snow falling and a smidgen of snow on the road when I stepped outside for my usual walk the day before a Freezeroo race on Saturday. I got about 100 yards on my Brooks Launch GTS8 shoes when I started slipping. So ... I went back to put on my trusty Brooks Crossmax trail shoes with screws. More traction ... no slipping. My running spreadsheet says I haven't worn these since 2/23/23. I keep around for special occasions that need traction! My splits were 14:38 and 14:07 over the last 0.65 mile.

Saturday, 1/25/2025

10349 steps, 47/148 avg/max HR, 172.5/172.3 pounds, 32 floors climbed

Run: 4.85 miles, 39:55, 8:14 pace, 140/151 avg/max HR, 162/175 avg/max cadence, 17F, 58% RH, 9 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 44.37 miles

Today's race was my 14th Freezeroo #4 and the 8th on the current course at the Victor Town Park. I had a tough time getting all my stuff together. The corker was having to turn around after 2 miles to get my cell phone! But I got finally got underway 8:57 for the 35 minute drive. I saw the 9:30 AM early start runners set off as I drove in. I took my gear into the lodge and met up with Andy and Laura Ciaio. We talked about how many layers we wore ... lol! I regretted that I didn't take a warm up run but I didn't. 

And ... we were off! I slowly got up to something resembling a race pace on the 1/2 mile run out to Brace Rd. Then ... there were rolling hills almost all the way to Boughton Hill Rd. I wanted to slow to a walk but I dug deep and told my body ... "not today". I sped up once I got to level road and didn't have any more trouble. Sure ... I was running hard but it was what I was used to ... so no issue. This course is downhill after mile 3 ... nice! Soon ... I could see the finish ... and done in 39:55 (39:54 chip time). I had a couple pieces of pizza and 1/4 bagel before I headed home.

The finish by Vicky Beaver

The selfie by Vicky Beaver

I did OK. I was 36th out of 122 and 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:45, 8:40, 8:04, 7:52 and 7:41 over the last 0.85 mile.

Sunday, 1/12/2025 to Saturday, 1/18/2025 - Freezeroo #3

I walked twice this week, 3.30 miles.

I ran 6 times this week, 22.03 miles.

I didn't bike this week.

I took 68,870 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

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

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

BTW, I am on a 1663 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/12/2025

7310 steps, 46/136 avg/max HR, 19 floors climbed

Run: 4.05 miles, 35:41, 8:49 pace, 127/139 avg/max HR, 159/167 avg/max cadence, 28F, 80% RH, 7 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 17.29 miles

I got out for a cobbled together route that I will never run again. It's a "Out to Mann Rd" route with a turn onto Mann Rd which took onto me onto a unplowed road for a 1/2 mile out and back. I had to run a extra to get to 4.05 miles. Anyways ... my splits were 8:54, 9:00, 8:48 and 8:30.

Monday, 1/13/2025

8110 steps, 43/98 avg/max HR, 174.8/174.8 pounds, 14 floors climbed

Walk: 1.65 miles, 20:46, 12:35 pace, 85/101 avg/max HR, 110/141 avg/max cadence, 28F, 74% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 546.41 miles

I didn't sleep well at all on Sunday night so I bagged my alarm at 5:20 AM rather than run on 5 hours of sleep. So ... I slept until 7:36 AM. I did get out for a very brisk walk after work on my "Out to Lake Ave" route. My splits were 12:38 and 12:30 over the last 0.65 mile.

Tuesday, 1/14/2025

11747 steps, 50/142 avg/max HR, 174.3/173.4 pounds, 22 floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 132/146 avg/max HR, 157/168 avg/max cadence, 19F, 62% RH, 17 mph W wind, wind chill 5F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 21.84 miles

I had a bit of trouble sleeping but I got up with my Alexa alarm at 5:20 AM. I wanted to stay cuddled up with Christine when Alexa told me that it was 19F outside but ... I got up, set up the coffee, weighed me, put on ALL my cold weather gear and got outside before I could change my mind. I needed to run so I did. I set up a slow pace and headed into the west wind ... brr!!! I had on enough clothing so I was OK as long as I kept moving. It wasn't the best run ... but nothing hurt so ... it wasn't the worst run either. I got it done. My splits were 9:33, 9:03, 9:17, 9:05 and 8:36 over the last 0.55 mile.

Wednesday, 1/15/2025

10509 steps, 43/132 avg/max HR, 173.1/172.3 pounds, 11 floors climbed

Run: 3.15 miles, 30:39, 9:43, 124/137 avg/max HR, 157/166 avg/max cadence, 16F, 79% RH, 9 mph W wind, wind chill 5F, light snow

Shoes: blue Salomon SpeedCross 4 trail shoes - 304.00 miles

It was just as cold with less wind than yesterday but with an inch of fresh powdery snow. I went about 100 feet with regular shoes but went back to put on my Salomon SpeedCross 4 trail shoes for traction. I stayed off road to let the plows have their fun and went out my "Out to Dewey Ave" route on the LOSP Trail. The LOSP Trail had bare spots with some ice in shady spots yesterday but it was all covered with snow today. So ... I slipped when I pushed off about 10% of the time. I ran carefully and stayed upright on this out and back run. My splits were 10:00, 9:45, 9:31 and 9:00 over the last 0.15 mile.

Thursday, 1/16/2025

10326 steps, 45/157 avg/max HR, 170.9/170.1 pounds, 26 floors climbed

Run: 4.15 miles, 35:58, 8:40 pace, 144/164 avg/max HR, 160/171 avg/max cadence, 19F, 62% RH, 9 mph SSW wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 25.99 miles

It just as cold but almost calm this morning so I was quite comfortable. I chose my longer "Out to Dewey Ave" route. The road was bare and the 1/4 mile sidewalk section was a wee bit slippery. My splits were quicker than I thought: 8:51, 8:40, 8:30, 8:44 and 7:56 over the last 0.15 mile.

Friday, 1/17/2025

10140 steps, 45/103 avg/max HR, 170.8/170.6 pounds, 22 floors climbed

Walk: 1.65 miles, 24:01, 14:32 pace, A nice 14:32 pace. Weather: 30F, 86% RH, 9 mph W wind, wind chill 23F, light snow

I got out for my usual walk on the day before a race. A light dusting of snow had fallen overnight so I wore my trail shoes. The sidewalk out to Ling Rd was a bit icy in spots so I was glad that I did! My splits were 14:41 and 14:18 over the last 0.65 mile.

Saturday, 1/18/2025

10728 steps, 46/161 avg/max HR, 170.8/171.0 pounds, 18 floors climbed

Today's race was the 3rd Freezeroo of 6 in the GRRC 2024-2025 Freezeroo series. It was my 13th Freezeroo #3 and 10th at the Pinewood Ponds Park (PPP) venue in Spencerport. It was a 22 minute drive according to Google Maps. It was warm for January so I just wore my oldest CW-X tight, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I met up with Andy and Laura Ciaio and talked shop while we waited for the race to start at 10 AM.

Run: 1.05 miles, 10:03, 9:33 pace, 127/152 avg/max HR, 153/161 avg/max cadence, 39F, 48% RH, 16 mph SW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 27.04 miles

I got out for a warm up run at a slow 9:33 pace. The road conditions were bare pavement with a really light wet snow. I met up with Prem Kumar who unexpectedly showed up. His trip to South America and Antartica for a double marathon had been postponed until December.

Run: 5.08 miles, 41:32, 8:10 pace, 141/164 avg/max HR, 162/17 avg/max cadence, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 32.12 miles

And ... we were off! I got up to quick race pace. It felt good so I decided to stick with it. Still ... I was surprised that I heard 8:00 at mile 1. But ... I have run this course 10 times and it was only 5 miles. I just concentrated on proper form and kept running. The headwind just after we hit mile 3 discouraged me a bit but it was only for about 1/2 mile. I hiked up the pace past mile 4. And ... finished in 41:30 chip time! 

I was quite winded and walked slowly to the lodge. I changed into my dry long sleeve tech and ate a bowl of delicious corn and chowder soup. I sat with Prem Kumar and a group of fast runners. He told his story of how we met back in 2013 and how he found this blog when he moved to Rochester when he was getting into the Rochester running scene. We met at Stewart Lodge in Mendon Ponds Park and I told him that I had run 49 races that year. He said that I inspired him to run lots of races just like I did. An aside ... he kicked his running up to include lots of marathons (including the 6 major world marathons). He told me that he wants to run 100 marathons by the time he turns 51 (he's 49 now). Then ... he told that story twice before I left and I think he told it again as I left. He is definitely the only one (that I know of) that I inspired to run. I am so proud of him ... in a runner to runner way.

Anyway ... I did OK. I was 49th out of 130, 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:04, 8:12, 8:17, 826, 7:58 and 7:04 over the last 0.08 mile.

Sunday, 1/5/2025 to Saturday, 1/11/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 17.15 miles.

I didn't bike this week.

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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

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

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

BTW, I am on a 1656 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/5/2025

8433 steps, 43/141 avg/max HR, 170.7/170.6 pounds, 17 floors climbed

Run: 4.55 miles, 39:04, 8:35 pace, 133/147 avg/max HR, 159/171 avg/max cadence, 28F, 59% RH, 13 mph W wind, wind chill 19F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 546.29 miles

I slept in until 8:30 AM ... wow! Christine did wake me up during the night though, ;-). Then I was a bit lazy and watched not 1 but 2 Premier League games ... both ended with a 2-2 tie. Then ... I just got up, got dressed and then got out there. I wore my Brooks Glycerin GTS20 shoes so I stayed on the road. I got it done. My splits were 9:00, 8:33, 8:32, 8:34 and 7:59 over the last 0.55 mile.

Monday, 1/6/2025

7193 steps, 47/110 avg/max HR, 9 floors climbed

Walk: 1.65 miles, 23:29, 14:13 pace, 102/116 avg/max HR, 116/136 avg/max cadence, 21F, 86% RH, 12 mph E wind, wind chill 10F, cloudy

Shoes: blue Brooks Launch GTS8 - 544.76 miles

I really didn't want to get out of bed but I did. My left hip and knee ached plus I felt stiff all over so I opted for a walk instead of a run this morning. It was cold and a bit windy so I just put on ALL my cold weather gear. An itty bit of snow had fallen overnight so my steps provided a "crunch crunch" to my ears. I didn't have any traction problems. I loosened up pretty quick so I could try to stay warm with a brisk pace. My splits were 14:24 and 13:56 over the last 0.65 mile.

Tuesday, 1/7/2025

8520 steps, 46/134 avg/max HR, 170.9 pounds, 24 floors climbed

Run: 3.35 miles, 30:52, 9:13 pace, 125/139 avg/max HR, 158/176 avg/max cadence, 19F, 73% RH, 9 mph WNW wind, wind chill 10F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 549.64 miles

It was cold and windy ... since it'ss January ... but I got out and got my run in. The LOSP Trail was snow covered so I got a road version of my "Out to Stutson St Overlook" route. The wind really bit into me whenever I headed into it ... brrr! I stuck up an easy, cautious and careful pace. My splits were 9:44, 9:14, 8:53 and 8:34 over the last 0.35 mile.

Wednesday, 1/8/2025

9479 steps, 43/169 avg/max HR, 172.1 pounds, 24 floors climbed

Run: 4.05 miles, 37:15, 9:11 pace, 149/175 avg/max HR, 159/171 avg/max cadence, 18F, 73% RH, 15 mph NW wind, wind chill 4F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 553.69 miles

Well ... It was just as cold but windier so I broke out my GTRC neck gaiter for this run. I just have worn my Salamon SpeedCross 4 trail shoes since there had about 1/2 inch of wind-blown snow overnight. It wasn't everywhere but where the wind could blow it was on the road so it was kind of slippery there and then not slippery where it was bare pavement. I adapted and learned where to be careful. It was cold but I was comfortable given all the layers I had on. I got it done. My splits were 9:31, 9:30, 8:45 and 8:59. You can see from the splits which miles were into and which weren't, lol.

Thursday, 1/9/2025

9425 steps, 43/131 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 2.05 miles, 22:01, 10:44 pace, 122/137 avg/max HR, 143 avg cadence, 18F, 48% RH, 14 mph WNW wind, wind chill 5F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 555.74 miles

Yes, it was dark, cold, windy and I overslept a bit. But ... I knew what to wear so I got dressed and got out there. I found that I had an ache behind and below my left knee. I headed down Greenleaf Rd towards Beach Ave. It slowly got worse so ... rather than risk injury ... I turned around after a mile and shuffled home. Maybe it's time for new shoes? I had wanted to get them to 600 miles. My splits were 9:49 and 11:43.

Friday, 1/10/2025

4091 steps, 48/101 avg/max HR, 172.3/172.8 pounds, 14 floors climbed

Walk 1.65 miles, 23:29, 14:13 pace, 90/99 avg/max HR, 118/124 avg/max cadence, 10F, 85% RH, 5 mph SW wind, clear

Shoes: blue Salomon SpeedCross 4 trail shoes - 300.85 miles

I decided to rest my left knee ache with a brisk walk on my "Out to Ling Rd" route. It was cold but not windy with good traction. My splits were 14:31 and 13:37 over the last 0.65 mile.

Saturday, 1/11/2025

9584 steps, 47/141 avg/max HR, 15 floors climbed

Run: 3.15 miles, 28:07, 8:56 pace, 127/143 avg/max HR, 154/170 avg/max cadence, 21F, 93% RH, 5 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 13.24 miles

I shifted to my almost new Brooks Glycerin Stealthfit GTS20 shoes this morning. I started out slowly and had a few pains in my right foot very early. I pushed the pace a bit once everything sorted itself out. I thought about going longer but turned around at Mann Rd ... so it was the "Out to Mann Rd" route today. My splits were 9:27, 8:46, 8:47 and 7:24 over the last 0.15 mile.