Sunday, 2/23/2025 to Saturday, 3/1/2025 --- IN PROGRESS

I walked 2 times this week, 3.30 miles.

I ran 2 times this week, 7.30 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1705 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/23/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.15 miles, 36:24, 8:46 pace, 30F, 64% RH, 14 mph W wind, wind chill 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 109.23 miles

I got for a nice recovery run the day after Freezeroo #6. My right Achilles heel was a bit tight for 1/2 mile or so but it loosened up. I just kept a nice pace for an out and back on my new "Out to Lake Ave" route. My splits were 9:04, 8:40, 8:46, 8:39 and 8:13 over the last 0.15 mile.

Monday, 2/24/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 22:11, 13:27 pace, 101/118 avg/max HR, 125/136 avg/max cadence, 48F, 43% RH, 16 mph SW wind, wind chill 43F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 616.68 miles

I woke up at 5:20 AM with a really bad sore throat so I went back to sleep and bagged my run or walk. My darling wife, Christine, told me that I snored and peeled a lot of paint last night. It really warmed up durng the day. I could have worn shorts on my walk on my "Out to Ling Rd" route. My splits were 13:23 and 13:35 over the last 0.65 mile.

Tuesday, 2/25/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 21:18, 12:54 pace, 91/104 avg/max HR, 122 avg cadence, 43F, 70% RH, 18 mph W wind, wind chill 35F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 618.33 miles

I couldn't sleep right away due to phlegm running down the back of my throat so ... I didn't get to sleep until after midnight. I bagged my walk in the morning and got out for a brisk walk after work on my usual "Out to Ling Rd" route. My splits were 13:07 and 12:35 over the last 0.65 mile.

Wednesday, 2/26/2025

steps, avg/max HR, pounds, floors climbed

Run: 3.15 miles, 27:52, 8:51, 127/145 avg/max HR, 155/165 avg/max cadence, 41F, 52% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 112.38 miles

I slept better but I was still coughing when I woke up at 5 AM so I bagged my walk. I felt better in the afternoon so I got out for ... a ... run. It was around 40F so I just put on my tights, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I started out slow and easy. I sped up bit by bit as I loosened up. It turned out to be a good run! My splits were 9:11. 8:59, 8:31 and 7:46 over the last 0.15 mile.

Sunday, 2/16/2025 to Saturday, 2/22/2025 - Freezeroo #6

I walked 4 times this week, 2.39 miles.

I snowshoed 2 times this week, 3.78 miles.

I ran on the treadmill for 3.15 miles.

I ran 4 times this week, 11.59 miles.

I took 55,393 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1698 day steak (4 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/16/2025

5496 steps, 49/106 avg/max HR, 172.9 pounds, 12 floors climbed

Snowshoe: 2.15 miles, 53:06, 24:45 pace, 94/112 avg/max HR, 101/159 avg/max cadence, 25°F, 86% RH, 14 mph NNE wind, light snow

Shoes: blue Salamon SpeedCross 4 trail shoes - 329.11 miles

It has snowed or a freezing rain fell off and on all yesterday afternoon, night and this morning as I lazed around and watched TV. I figured the roads were crappy so I strapped on my snowshoes and took a walk around the Lake Shoe Country Club. 

The snow was crunchy and a bit hard to walk in. Most of the branches had an 1/8 inch of ice on them. I was glad to stop when I got done. My splits were 25:05, 24:16 and 25:20 over the last 0.15 mile.

Monday, 2/17/2025

7037 steps, 44/118 avg/max HR, 172.6/172.5 pounds, 14 floors climbed

Walk: 1.15 miles, 24:22, 21:12 pace, 101/123 avg/max HR, 97/159 avg/max cadence, 18F, 79% RH, 15 mph WNW wind, wind chill 4F, light snow

Shoes: black Brooks Crossmax trail shoes with screws - 801.86 miles

Well ... it was still snowing when I woke up. I didn't sleep well ... I woke up at 3:51 AM and I doubt I went back to sleep. So ... I did what I do ... I got up and got out. There was about a foot of drifted snow in front of our door and about 6 inches of snow in the parking lot. I stayed off the road and trudged on my "Another mile" that put me on the LOSP Trail where I trudged through about 6 to 12 inches of snow.

Tuesday, 2/18/2025

9801 steps, 42/134 avg/max HR, 173.1/171.9 pounds, 10 floors climbed

Walk: 0.24 mile, 4:21, 18:11 pace, 92/99 avg/max HR, 117/127 avg/max cadence, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 91.49 miles

Run: 3.15 miles, 30:34, 9:42 pace, 119/141 avg/max HR, 155/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.64 miles

Walk: 0.35 mile, 6:03, 17:19 pace, 84/97 avg/max HR, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.99 miles

Well ... I decided that warmth and safety was more important than wind chill and slippery shoulders on Greenleaf Rd and Beach Ave. I walked down to the Exercise Center and did a Treadmill 5K. The guy that I usually see on my 6 AM runs or walks was there too. So ... I wasn't the only one who wanted warmth this morning. You have to dress differently to run indoors than outdoors. Outdoors I put my shorts over my tights and indoors I put on my shorts first over a pair of sweatpants. I peeled off everything besides my short and a short sleeve tech before I started running on the treadmill. I set the treadmill up at 9:13 pace but the Indoor Track setting on my Venu calculated a 9:42 pace based on my strides. No matter ... I did a 5K indoors ... and sweat instead of froze! Yes ... the treadmill was BORING ... but I was warm.

Wednesday, 2/19/2025

8756 steps, 45/106 avg/max HR, 172.4/172.3 pounds, 11 floors climbed

Walk: 1.65 miles, 26:10, 15:52, 92/104 avg/max HR, 110/161 avg/max cadence, 16F, 73% RH, 10 mph W wind, wind chill 4F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 96.64 miles

Well ... I really didn't want to get out of the nice, warm bed ... but I did. I really wanted to run but it had snowed a bit overnight ... again. I dressed for a walk but put on my running shoes just in case. The footing was dicey so I chose a safer walk. I almost slipped a few time before I even got to Greenleaf Rd so I made the wise choice. I chose the plowed sidewalk instead the dicey shoulders on Greenleaf Rd. It had about 2 inches of snow but that gave me plenty of traction. The dicey part was the transition from snow to slush to road on the Greenleaf Meadows road. I saw one car that had NOT brushed off their side windows that had stopped for another car before they exited from their parking lot. Luckily I noticed and didn't try to walk in front of them. IDIOT! Don't get me started on the drivers that don't know that their headlights are NOT ON when it's dusk, dawn or even dark! Anyways ... my splits were 16:00 and 15:40 over the last 0.65 mile.

Thursday, 2/20/2025

6819 steps, 42/144 avg/max HR, 171.8/172.2 pounds, 16 floors climbed

Run: 3.16 mile, 29:27, 9:20 pace, 128/150 avg/max HR, 154/165 avg/max cadence, 19F, 67% RH, 9 mph NW wind, wind chill 10F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 99.80 miles

Well ... another 4 inches of fluffy snow fell overnight ... what else is new? I had to use a Ricoh vacation day so I slept in until 7:10 AM. I surprised my darling wife, Christine, with the news when I woke her up ;-). The snow was still falling when I got out for a much needed run around 11 AM. The Greenleaf Meadows road was a bit slippery along with the Greenleaf Rd and Beach Ave shoulders on my "Out to Clematis St" route. I ran in the road 90% of the time except when cars were coming. No worries. My splits were 9:34, 9:43, 8:46 and 9:00 over the 0.16 mile.

Friday, 2/21/2025

5055 steps, 48/98 avg/max HR, 172.9/173.9 pounds, 11 floors climbed

Snowshoe: 1.63 miles, 48:27, 29:42 pace, 83/110 avg/max HR, 113/193 avg/max cadence, 18F, 62% RH, 21 mph WNW wind, wind chill 1F, partly cloudy

Shoes: blue Salamon SpeedCross 4 trail shoes - 330.74 miles

I heard on the TV last night that the Rochester airport (KROC) has had detectable snow flakes for 50/51 in 2025. Well ... it snowed in the morning up here at Lake Ontario so I bet it's 51/52 now. So ... there was ample snow for me to get out on my snowshoes for a "A snowshoe walk" in the Lake Shore Country Club. It was quite strenous as I sank between 6 to 12 inches with each step. I didn't do my usual route. I decided to cut it short when I sank up to the knees before I had even gone 100 feet. My splits were 29:30 and 29:58 over the last 0.63 mile.

Saturday, 2/22/2025

12429 steps, 43/161 avg/max HR, 172.7 pounds, 29 floors climbed

Today's race was Freezeroo #6, the last race of 6 in the 2024-2025 Greater Rochester Running Club (GRRC) Freezeroo series. The race venue was the White House on Lake Ontario in Webster. I got to the race venue in time to snag the second to last close parking spot. The weather conditions down at KROC (about 25 miles southwest) were 18F, 73% RH, 7 mph SW wind, wind chill 10F, partly cloudy.

Run: 0.9 mile, 8:20, 9:14 pace, 124/144 avg/max HR, 156/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 100.70 miles

I got for a little warm up run. I found that the shoulders on Lake Rd and Holt Rd were snow covered. I ran in the road as much as possible.

Run: 4.38 miles, 36:25, 8:22 pace, 137/166 avg/max HR, 163/173 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 104.08 miles

And ... we were off! We all turned left onto Holt Rd and immediately played chicken with oncoming cars until we turned left onto Woodhull Rd. The course is a double 2.2 mile loop. I maintained a steady pace on Loop 1. Loop 2 was more of the same. One foot in front of the other and maintain my position with my fellow runners. And ... last turn onto Lake Rd ... 0.4 mile to go ... 0.2 mile to go ... push ... turn onto Hold Rd ... last turn (wide to not fall) ... and done in 36:35 (36:34 official).

I did OK. I was 36th out of 99, results here. I was 2nd out of 7 in my M 65-69 age group, results here. I finished 2nd in the M 65-69 age group for the 6 race series behind the speedy Tim Dwyer. My splits were 8:27, 8:18, 8:38, 8:07 and 8:13 over the last 0.38 mile.

This week was an epic week of exercise ... 4 walks, 1 treadmill run, 2 snowshoe walks and 4 runs!!!

Sunday, 2/9/2025 to Saturday, 2/15/2025

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 14.90 miles.

I took 56,871 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1691 day steak (4 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/9/2025

4912 steps, 45/99 avg/max HR, 176.0 pounds, 18 floors climbed

Walk: 1.65 miles, 22:11, 13:27 pace, 92/103 avg/max HR, 124/140 avg/max cadence, 28F, 80% RH, 7 mph WNW wind, wind chill 22F, cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes: 325.31 miles

My thighs on the way down the stairs so I knew that a run would be very uncomfortable. I opted for a walk but my thighs loosened up after a 1/2 mile so I hiked up the pace on my "Out to Ling Rd" route. My splits were 13:51 and 12:51 over the last 0.65 mile. Then ... my thighs tightened right back up wile I did 6 loads of laundry. Oh, joy! OK ... maybe not.

Monday, 2/10/2025

8613 steps, 48/103 avg/max HR, 175.7/175.6 pounds, 10 floors climbed

Walk: 1.65 miles, 23:52, 14:27 pace, 88/103 avg/max HR, 119/136 avg/max cadence, 21F, 68% RH, 12 mph W wind, wind chill 10F, cloudy

Shoes: blue Brooks Launch GTS8 - 551.36 miles

My thighs were still achy so I opted for another walk on my "Out to Ling Rd" route. I loosened up after a bit like usual. My splits were 14:51 and 13:50 over the last 0.65 mile.

Tuesday, 2/11/2025

8180 steps, 43/134 avg/max HR, 175.5/174.7 pounds, 15 floors climbed

Run: 3.15 miles, 29:06, 9:14 pace, 126/138 avg/max HR, 157/164, 10F, 85% RH, 6 mph WSW wind, wind chill 1F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 79.50 miles

I shivered a bit when Alexa woke me up at 5:20 AM and told me that it was 14F. But ... I did what I do ... get up, go downstairs, weigh myself, set up the coffee, get dressed (lots of layers!) and get outside. It's what I have done for 4.5 years now. My thighs were feeling better so I set up a really nice and easy pace on my "Out to Clematis St" route. A full moon hung low in the western sky as I turned down west towards Greenleaf Rd. I didn't push the pace and got the run done. My splits were 9:35, 9:08, 9:02 and 8:53 over the last 0.15 mile.

Wednesday, 2/12/2025

8186 steps, 49/138 avg/max HR, 174.2/173.4 pounds, 20 floors climbed

Run: 3.15 miles, 27:42, 8:47 pace, 128/144 avg/max HR, 159/171 avg/max cadence, 25F, 74% RH, 12 mph ENE wind, wind chill 15F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 82.65 miles

I really didn't want to get out of bed this morning. But ... 6 AM rolled around ... so I got up and did what I do ... got out the door for a run. I set up a faster pace that yesterday. The wind was out of the north so I could hear the waves from Lake Ontario as I headed onto Greenleaf Rd. I noticed that the wind had blown snow across Beach Ave so the footing would have been tricky if I had turned right to run my "Out to Clematis St" route so I turned left and ran my "Out to Mann Rd" route. Sometimes you have to adapt ... no worries. My splits were 8:51, 9:10, 8:28 and 7:57 over the last 0.15 mile.

Thursday, 2/13/2025

6061 steps, 44/104 avg/max HR, 173.9 pounds, 9 floors climbed

Walk: 1.65 miles, 24:08, 13:47 pace, 95/112 avg/max HR, 120/147 avg/max cadence, 39F, 75% RH, 10 mph SSW wind, wind chill 33F, light rain

Shoes: blue Salamon SpeedCross 4 trail shoes - 326.96 miles

It looked like it was a bit icy so I opted for a walk instead of a run on my trail shoes. The complex road was icy but the shoulder were OK when I got to Greenleaf Rd. I picked up the pace and "got 'er done". My splits were 13:38 and 14:13 over the last 0.65 mile.

Friday, 2/14/2025

14148 steps, 45/136 avg/max HR, 176.1/175.1 pounds, 23 floors climbed

Run: 4.45 miles, 40:59, 9:12 pace, 127/140 avg/max HR, 157/171 avg/max cadence, 21F, 62% RH, 18 mph W wind, wind chill 7F, cloudy with a few flakes of snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 87.10 miles

I struggled to get out of bed yet again but ... 6 AM rolled around ... so I did what I do. I got out the door for a run. I wanted to go long so I ran my "Out to the Genesee River" route. A smidgen of snow had fallen overnight so I started out carefully on the road in Greenleaf Meadows. The shoulders on Greenleaf Rd and Beach Ave were OK but I still ran in the road when I could. Well ... the sidewalk in the Ontario Beach Park was a sheet of ice. I ran really slow until I had to duck walk so I could touch the fence at the Genesse River and turn around. I ran in the parking lot back to Beach Ave ... it was a bit less icy. Anyway ... I stayed upright. My splits were 9:12, 8:39, 10:25, 8:53 and 8:26 over the last 0.45 mile.

Saturday, 2/15/2025

6771 steps, 46/141 avg/max HR, 173.5/172.6 pounds, 17 floors climbed

Run: 4.15 miles, 36:45, 8:51 pace, 129/147 avg/max HR, 157/168 avg/max cadence, 27F, 54% RH, 9 mph SE wind, wind chill 18F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 91.25 miles

I got out for a run around noon on my "Out to Dewey Ave" route. The sidewalk that I take for about 1/4 mile along Beach Ave was a bit icy so I took the road on the way back. No worries. My splits were 8:58, 9:01, 8:48, 8:44 and 8:02 pace over the last 0.15 mile.

Sunday, 2/2/2025 to Saturday, 2/8/2025 - Freezeroo #5

I walked 2 times this week, 3.30 miles.

I ran 6 times this week, 18.24 miles.

I didn't bike this week.

I took 56,951 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 1684 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/2/2025

7255 steps, 44/141 avg/max HR, 172.2/171.0 pounds, 22 floors climbed

Run: 4.45 miles, 39:33, 134/146 avg/max HR, 158/168 avg/max cadence, 8:53 pace, 16F, 67% RH, 10 mph ESE wind, wind chill 4F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 61.57 miles

I heard a loudspeaker coming from the east so I ran my "Out to Genesee River" route. I found that the Polar Plunge was going on at the Ontario Beach Park, 13WHAM link here. Lots of people were down there! I slowly made my way around them without issue. I had no desire (or change of clothes) to join them! My splits were 9:14, 8:51, 8:51, 8:40 and 8:44 over the last 0.45 mile.

Monday, 2/3/2025

9356 steps, 43/135 avg/max HR, 172.8/171.1 pounds, 16 floors climbed

Run: 3.16 miles, 29:41, 9:24 pace, 123/139 avg/max HR, 155/168 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes: 323.66 miles

It had warmed up overnight so I only wore 2 layers on top. But ... it had snowed a smidgen also so I switched to my trail shoes after I had looked out the door. It's better to safe than sorrry! I just ran a really nice and easy pace on my "Out to Mann Rd" route. My splits were 9:58, 9:35, 8:47 and 8:37 over the last 0.16 mile.

Tuesday, 2/4/2025

5614 steps, 42/105 avg/max HR, 173.4 pounds, 11 floors climbed

Walk: 1.65 miles, 22:34, 13:41 pace, 95/110 avg/max HR, 119/190 avg/max cadence, 30F, 80% RH, 8 mph WNW wind, wind chill 23F, cloudy

Shoes: blue Brooks Launch GTS8 - 548.06 miles

I got out for a brisk walk after 5 running days. It was around freezing so the surface was either crunchy snow/slush in the complex or bare pavement on Greenleaf Rd. I slowed down a bit on the crunchy snow/slush. No worries. My splits were 13:23 and 14:07 over the last 0.65 mile.

Wednesday, 2/5/2025

9740 steps, 41/138 avg/max HR, 174.2/173.4 pounds, 16 floors climbed

Run: 3.15 miles, 29:21, 9:19 pace, 125/143 avg/max HR, 157/166 avg/max cadence, 19F, 79% RH, 3 mph NW wind, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 64.72 miles

I wanted to stay under the quilts (yes ... 2) with my darling wife, Christine, when Alexa told me at 5:20 AM that it was 17F. I did get up a bit late but I did what I go. I got out for a run on my "Out to Clematis St" route. There was a light snow falling but it hadn't really accumulated yet. I stayed on the road as much as possible since the shoulders were a bit dodgy in spots. Still ... the fluffy snow was pretty. My splits were 9:30, 9:17, 9:05 and 9:43 over the last 0.15 mile.

Thursday, 2/6/2025

8179 steps, 43/143 avg/max HR, 174.5/173.6 pounds, 14 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 133/148 avg/max HR, 157/167 avg/max cadence, 25F, 80% RH, 13 mph SE wind, wind chill 14F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 67.87 miles

I thought about a walk but I decided to do a run instead. A light snow had just decided to start when I headed out at a nice and easy pace. I almost slipped and fell when I encountered a 2 stride icy patch that was disguised as snow not even a 1/4 mile into my run before I even got to Greenleaf Rd. I whipped my arms and stayed upright. The 2 cars behind me probably felt I was going to fall for sure. I ran carefully on the shoulders and in the road as much as I could. I didn't have any trouble the rest of the way. My splits were 9:37, 9:09, 9:01 and 9:06 over the last 0.15 mile.

Friday, 2/7/2025

3332 steps, 43/90 avg/max HR, 173.5 pounds, 10 floors climbed

Walk: 1.65 miles, 21:34, 13:04 pace, 75/91 avg/max HR, 125/190 avg/max cadence, 25F, 18 mph W wind, wind chill 12F, sunny

Shoes: blue Brooks Launch GTS8 - 549.71 miles

I decided to sleep in this morning but I did get out a bit after noon. It was in the 20s and sunny but pretty windy. The sidewalk on Greenleaf Rd was snow covered so I walked on the shoulders. My splits were 12:55 and 13:19 over the last 0.65 mile.

Saturday, 2/8/2025

13475 steps, 47/140 avg/max HR, 175.6/175.2 pounds, 21 floors climbed

Today's race was the Freezeroo #5 in the GRRC 2024-2025 Freezeroo series. It was my 12th Freezeroo #5 and the 8th on this Braddock Bay course. I didn't have far to go ... only 6 miles and 8 minutes, lol! I met up for Andy and Laura Ciaio before the race. Andy told me I only had one shirt so I quickly put on another since he had 3 on, lol!

Run: 0.5 miles, 4:48, 9:20 pace, 109/117 avg/max HR, 153/161 avg/max cadence, 21F, 73% RH, 8 mph SW wind, wind chill 12F, cloudy

Shoes: blue Brooks Glycerin Steathfit GTS20 - 68.37 miles

I got for a little warm up run before the race to get used to the weather. The weather was about the best one could hope for when you run a Freezeroo #5.

Run: 7.98 miles, 1:08:58, 8:38 pace, 132/143 avg/max HR, 161/173 avg/max cadence, 21F, 73% RH, 7 mph SW wind, wind chill 13F, cloudy

Shoes: blue Brooks Glycerin Steathfit GTS20 - 76.35 miles

And ... we were off! I slowly got up to a nice and easy race pace. Eight miles was a bit long compared to what I was used to. I did get a bit tired after 4 miles and shortened my strides. The jog at the end of Edgemere Drive onto Braddock Rd and 3rd Ave was unplowed and slushy like usual. That 1/4 mile took so much energy! I almost ... almost ... slowed to a walk but I didn't ... not today! I got back up to my race pace and even found a bit of sprint at the end. And ... done in 1:08:59 chip time.

A picture at mile 6.5 by Barry Cherney

I was tired and went to eat several cookies and a couple cups of coffee. I did OK. I was 37th out of 100, 2nd out of 2 in my M 65-69 age group. I was almost 15 minutes behind the speedy Tim Dwyer, hourglassworks.com link here. My splits were 8:32, 8:37, 8:40, 8:33, 8:34, 8:40, 9:03 and 8:28.