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.