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

I walked 2 times this week, 3.50 miles.

I ran 5 times this week, 13.58 miles.

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

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

WALKING/RUNNING: I have a swollen right knee. 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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.