Sunday, 7/27/2025 to Saturday, 8/2/2025 --- IN PROGRESS

I walked 1 times this week, 1.85 miles.

I ran 1 times this week, 3.15 miles.

I took x steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

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

Sunday, 7/27/2025

steps, resting/max HR, pounds, floors climbed

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

Shoe: blue/green Brooks Glycerin GTS20 - 596.24 miles

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

Monday, 7/28/2025

steps, resting/max HR, pounds, floors climbed

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

Shoe: blue Brooks Glycerin Stealthfit GTS20 - 399.36 miles

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

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

I walked 4 times this week, 7.00 miles.

I ran 3 times this week, 9.46 miles.

I took 48,179 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

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

Sunday, 7/20/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 589.14 miles

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

Monday, 7/21/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 590.89 miles

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

Tuesday, 7/22/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.91 miles

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

Wednesday, 7/23/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 592.64 miles

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

Thursday, 7/24/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 393.06 miles

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

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

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

Friday, 7/25/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 594.39 miles

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

Saturday, 7/26/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 396.21 miles

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

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

I walked 4 times this week, 6.90 miles.

I ran 3 times this week, 9.48 miles.

I took 47,344 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

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

Sunday, 7/13/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 383.59 miles

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

Monday, 7/14/2025

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

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

Shoes: blue/yellow Brook Glycerin GTS20 - 582.14 miles

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

Tuesday, 7/15/2025

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

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

Shoes: blue/yellow Brook Glycerin GTS20 - 583.89 miles

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

Wednesday, 7/16/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 386.75 miles

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

Thursday, 7/17/2025

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

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

Shoes: blue/yellow Brook Glycerin GTS20 - 585.64 miles

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

Friday, 7/18/2025

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

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

Shoes: blue/yellow Brook Glycerin GTS20 - 587.39 miles

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

Saturday, 7/19/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.90 miles

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

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

I walked 5 times this week, 8.35 miles.

I ran 3 times this week, 6.78 miles.

I took 45,799 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

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

Sunday, 7/6/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 573.79 miles

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

Monday, 7/7/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 575.44 miles

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

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

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

A couple of memes from 'Twister' 1996.

Tuesday, 7/8/2025

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

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 374.14 miles

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 377.26 miles

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

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

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

Wednesday, 7/9/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 577.09 miles

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

Thursday, 7/10/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 578.84 miles

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

Friday, 7/11/2025

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

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

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 380.41 miles

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

Saturday, 7/12/2025

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

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

Shoes: blue/green Brooks Glycerin GTS20 - 580.49 miles

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