Sunday, 10/26/2025 to Saturday, 11/1/2025 --- IN PROGRESS

I walked x times this week, x miles.

I ran 1 times this week, 4.46 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 that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be the leg muscle is outside of the ligaments that should surround it.

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 1950 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/19/2025

steps, resting/max HR, pounds, floors climbed

Sunday, 10/19/2025 to Saturday, 10/25/2025 - Scare Brain Cancer Away 5K (DNS)

I walked 3 times this week, 5.25 miles.

I ran 4 times this week, 12.61 miles.

I took 49,430 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 68-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 1943 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, 10/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/19/2025

6744 steps, 42/142 resting/max HR, 176.4/175.3 pounds, 18 floors climbed

Run: 3.15 miles, 28:39, 9:05 pace, 129/144 avg/max HR, 151/163 avg/max cadence, 70F, 53% RH, 20 mph S wind, cloudy

Shoes: white Brooks Glycerin GTS21 63.24 - miles

I got out at 11:30 AM run after I watched a bit of TV. I thought about heading out on my "Out by the pier and around" route but my thighs felt like a knife was stabbing both of them. So ... I turned right onto River St and cut my run short to a "Out to Stutson St Overlook" route. I just felt a bit sluggish ... maybe it was the heat. 70F was about 20F warmer than the past several days. Anyway ... my splits were 9:09, 9:27, 8:46 and 8:32 over the last 0.15 mile.

Monday, 10/20/2025

8787 steps, 44/108 resting/max HR, 176.5/176.2 pounds, 15 floors climbed

Walk: 1.75 miles, 22:10, 12:40 pace, 94/107 avg/max HR, 132/201 avg/max cadence, 55F, 94F, 8 mph SW wind, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 647.84 miles.

I got early for a very brisk walk on my usual "Out to Ling Rd" route. Why a very brisk pace? Well ... it was dark with a fine mist falling so I put on shorts, a long sleeve tech, lit up my Noxgear Tracer2 and set forth into the darkness. I had to get out, get it done and get to work at Ricoh since there was a jam in a printer at B601. Yes ... I'm 68 and still working for a living.

Tuesday, 10/21/2025

5663 steps, 42/154 resting/max HR, 177.1 pounds, 13 floors climbed

Run: 3.15 miles, 27:33, 8:44 pace, 132/163 avg/max HR, 155/215 avg/max cadence, 52F, 66% RH, 9 mph S wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 66.39 miles

Lots of work stuff was jumping through my head so I just up and decided that I need to take a break. So ... I got up off the couch, put the 2 laptops aside, got dressed and got outside. I headed out at my usual nice and easy pace on my usual "Out to Dewey Ave" route. This route is good for just the simplicity of an out and back with no traffic to contend with ... just me, the trees, 2 bicyclists and the Lake Ontario State Parkway traffic noise. Boom ... and done. My splits were 8:59, 8:40, 8:39 and 7:58 over the last 0.15 mile.

Wednesday, 10/22/2025

9864 steps, 42/140 resting/max HR, 16 floors climbed

Run: 3.16 miles, 27:43, 8:47 pace, 130/147 avg/max HR, 156/167 avg/max cadence, 46F, 87% RH, 7 mph SW wind, light rain

Shoes: white Brooks Glycerin GTS21 - 69.55 miles

Well ... I woke up at 5:09 AM ... and then at 5:50 AM. So ... I was awake ... I needed to run ... so I got up, set up the coffee, weighed myself, got dressed and got outside. It was chilly, a bit windy and there was a light rain. So ... I stepped back inside and put on a short sleeve tech over my long sleeve tech, a hat and light running gloves. I headed out on my "Out to the Secret Sidewalk" route. I was a bit apprehensive about the traffic but everyone saw me. Lake Ontario was calm. My splits were 8:43, 8:56, 8:46 and 8:10 in the last 0.16 mile.

Thursday, 10/23/2025

5204 steps, 45/152 resting/max HR, 6 floors climbed

Run: 3.15 miles, 27:09, 8:37 pace, 137/154 avg/max HR, 154/167 avg/max cadence, 52F, 76% RH, 13 mph W wind, overcast

Shoes: white Brooks Glycerin GTS21 - 72.70 miles

I was awake at 5:18 AM but didn't get out until during lunch. But ... I did get out for a quick 5K on my "Out to Dewey Ave" route. It felt good. My splits were 8:44, 8:41, 8:32 and 7:54 over the last 0.15 mile.

Friday, 10/24/2025

8226 steps, 42/99 resting/max HR, 6 floors climbed

Walk: 1.75 miles, 22:23, 12:47 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 43F, 87% RH, 8 mph WSW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

I got out with just enough time to get out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:40 and 12:56 over the last 0.75 mile.

Saturday, 10/25/2025

4942 steps, 41/103 resting/max HR, 6 floors climbed

Walk: 1.75 mile, 22:07, 12:39 pace, 96/108 avg/max HR, 124/195 avg/max cadence, 48F, 76% RH, 12 mph NW wind, cloudyShoes: blue/green Brooks Glycerin GTS20 - 649.59 miles

Yes ... today was the Scare Brain Cancer Away 5K ... and I Did Not Start (DNS). Why??? Well ... I had an absolutely horrible night trying to sleep. I must have gotten up to go pee during the night 10 times! The night before was 0! When I tried to go to sleep ... I don't remember going to sleep ... I must have slept but I wasn't sure. I had obligations and just couldn't see getting up ... getting to a race at 8 AM ... racing at 9 AM ... getting home ... showering and getting back out by noon ... out to Victor by 1 PM to rent a U-Haul so I could take the old bedding of my oldest son out to Alpoc. I was tired and I did not want to have a lapse of energy while I was driving that would endanger me or my oldest son, Michael. I felt bad about it ... ten years ago I would have just raced ... but now ... I didn't ... I felt bad. But ... I stayed home from a race that I do like ... the Scare Brain Cancer Away 5K out in East Rochester. But I went and did my obligations with my oldest son, Michael ... and then got out for a brisk walk on my "Out to Ling Rd" walk. My splits were 12:36 and 12:43 over the last 0.75 mile. Life happens ... and you deal with it.

Sunday, 10/12/2025 to Saturday, 10/18/2025

I walked 3 times this week, 5.85 miles.

I ran 4 times this week, 15.01 miles.

I took 47,653 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 68-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 1936 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, 10/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/12/2025

6633 steps, 42/144 resting/max HR, 177.6 pounds, 13 floors climbed

Run: 3.15 miles, 27:13, 8:38 pace, 131/148 avg/max HR, 157/165 avg/max cadence, 59F, 82% RH, 6 mph ESE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 46.48 miles

I slept in until around 8 AM and lazed around for a while before I got out for a nice run on my "Out to Dewey Ave" route. I set up my usual nice and easy pace ... like usual. It was a nice and sunny day for a nice run. My splits were 8:41, 8:35, 8:44 and 8:11 over the last 0.15 mile.

Monday, 10/13/2025

8772 steps, 49/144 resting/max HR, 179.5/178.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:38, 8:46 pace, 133/149 avg/max HR, 157/163 avg/max cadence, 55F, 72% RH, 12 mph ESE wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 49.63 miles

I woke up at 5:01 AM ... and knew I wouldn't be able to get back to sleep. So ... I just lazed a bit ... got up ... set the coffee up ... got dressed ... and got outside. It was still dark so I lit up my Noxgear and its headlight ... and set out at a nice and easy pace. I ran my "Out to Dewey Ave". I needed the headlight underneath the trees. There was no one out yet ... just me ... and the traffic on the adjacent Lakeshore Parkway. Just out and back ... my splits were 8:45, 8:49, 8:46 and 8:39 over the last 0.15 mile.

Tuesday, 10/14/2025

6553 steps, 48/127 resting/max HR, 179.4/179.1 pounds, 6 floors climbed

Walk: 1.85 mile, 24:52, 13:26 pace, 110/135 avg/max HR, 119 avg cadence, 57F, 88% RH, 8 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 643.84 miles

I didn't feel so well in the morning so I bided my time until I felt better. But ... I did get out for what turned out to be a brisk walk on my "Out to Ling Rd" route. My splits were 13:47 and 13:02 over the last 0.85 mile.

Wednesday, 10/15/2025

6226 steps, 43/95 resting/max HR, 6 floors climbed

Walk: 2.25 miles, 30:04, 13:22 pace, 86/101 avg/max HR, 124 avg cadence, 55F, 47% RH, 12 mph N wind, partly cloudy

Shoes: blue/green Glycerin Glycerin GTS20 - 646.19 miles

I slept in so I didn't have any time to get out for either a walk or run before 8 AM. I snuck out (shh ...) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me for Ricoh printer assistance ... I just outside the building! Anyway ... I did 2 loops. My splits were 13:04, 13:38 and 13:31 over the last 0.25 mile.

Thursday, 10/16/2025

7503 steps, 42/133 resting/max HR, 180.5/179.9 pounds, 13 floors climbed

Run: 3.15 miles, 28:40, 9:05 pace, 127/138 avg/max HR, 153/164 avg/max cadence, 34F, 86% RH, 3 mph W wind, clear

Shoes: white Brooks Glycerin GTS21 - 52.78 miles

I woke up around 5:40 AM and got out just before 7 AM for a somewhat OK run on my "Out to the Secret Sidewalk" route. I just felt a bit off ... my throat was dry and I just didn't have as much energy as I expected. I think I need to get more sleep. I took a few walk breaks on way back. My splits were 9:12, 9:22, 8:48 and 8:31 over the last 0.15 mile.

I had my annual physical with Dr Lavender. I showed him my right knee. He thinks that my thigh muscle burst out of its sheath (there are a lot of $10 words but that is kind of what he said). I got my flue and latest COVID-19 shot. Then I went across the hall and got my blood drawn for Lipid, Blood Gas, TSH and Vitamin D.

 

Friday, 10/17/2025

3452 steps, 45/93 resting/max HR, 179.7.179.5 pounds, 8 floors climbed

Walk: 1.75 miles, 23:29, 13:25 pace, 80/94 avg/max HR, 118/129 avg/max cadence, 50F, 71% RH, 6 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 54.53 miles

I went to bed early and slept in until 7:30 AM. I decided that a solid 8 hours of sleep was needed. My shoulders ached a bit from my 2 shots. I felt down and tired all day ... but I managed to drag myself out before lunch for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:23 and 13:28 over the last 0.75 mile.

Saturday, 10/18/2025

8514 steps, 45/153 resting/max HR, 175.9 pounds, 11 floors climbed

Run: 5.56 miles, 48:43, 8:46 pace, 138/160 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 5 mph SSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 60.09 miles

Today's run was out at Kelly's Apples in Hilton. I had a bit of trouble getting my stuff together. My Venu kind of needed a charge and I couldn't find its cable. I thought I had put its cable in my bag but I hadn't. So ... I got to Kelly's about 7:45 AM. Everyone else had started so I headed out alone. No worries ... I knew the 5 mile route. I set out at a nice and easy pace ... determined to keep it without stopping. It was a bit cool so I wore shorts and a long sleeve tech. My splits were 9:06, 8:41, 8:41, 8:38, 8:45 and 8:46 over the last 0.56 mile.

Sunday, 10/5/2025 to Saturday, 11/11/2025

I walked 4 times this week, 7.0 miles.

I ran 3 times this week, 12.06 miles.

I took 48,340 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 1929 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, 10/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/3/2025

7845 steps, 43/136 resting/max HR, 176.9/175.2 pounds, 11 floors climbed

Run: 4.46 miles, 42:48, 9:36 pace, 123/139 avg/max HR, 147 avg cadence, 64F, 60% RH, 7 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 35.73 miles

I got out for a run on my "Out by the pier and around" route. My thighs were achy and I sort of ran out of energy after mile 2 so ... I took a lot of tiny or not so tiny walk breaks. But ... I got out ... and I ran ... mostly. My splits were 9:06, 9:06, 9:47, 10:45 and 8:58 over the last 0.46 mile.

Monday, 10/6/2025

8153 steps, 46/103 resting/max HR, 176.0/175.9 pounds, 7 floors climbed

Walk: 1.75 miles, 22:46, 13:01 pace, 64F, 56% RH, 14 mph SW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 636.74 miles

I slept in since I stayed up late to watch the Pats-Bills game .... :-(. So ... I slept in until around 7:30 AM. I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:56 and 13:07 over the last 0.75 mile.

Tuesday, 10/7/2025

4980 steps, 46/103 resting/max HR, 175.7/175.4 pounds, 7 floors climbed

Walk: 1.75 miles, 22:43, 12:58 pace, 96/109 avg/max HR, 124 avg cadence, 70F, 56% RH, 8 mph SW wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 638.49 miles

I slept in again ... I could get used to it! I got out again for a brisk walk on my usual "Out to Ling Rd" route. There was a light sprinkle but I didn't let it stop me. My splits were 13:01 and 12:54 over the last 0.75 mile.

Wednesday, 10/8/2025

7198 steps, 44/100 resting/max HR, 3 floors climbed

Walk: 2.05 miles, 26:52, 13:07 pace, 87/109 avg/max HR, 123/193 avg/max cadence, 59F, 55% RH, 12 mph NW wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 640.54 miles

I had a lack of motivation and time to get out in the morning and I knew I wouldn't have time after work so I got out during my Ricoh day (shh ....) for a brisk walk on my "Around B601" route. Hey ... if L3Harris SAS needed me ... I was right there! The NW wind was a bit brisk and chilly. My splits were 13:05 and 13:10.

Thursday, 10/9/2025

7453 steps, 44/139 resting/max HR, 179.5/179.5 pounds, 9 floors climbed

Run: 3.15 miles, 28:07, 8:55 pace, 130/144 avg/max HR, 154/165 avg/max cadence, 39F, 81% RH, 3 mph N wind, clear

Shoes: white Brooks Glycerin GTS21 - 38.88 miles

I woke up at 5 AM or so ... looked at the clock at 5:19 AM ... knew I wouldn't be able to get back to sleep ... laid in bed for more than an hour ... knew I gotta get up and run!!! So ... I did ... it was a bit chilly so I wore a long/short sleeve tech combo and broke out my light running gloves. I got up to a nice pace on my "Out to Dewey Ave" route after 3 brisk walk days. My splits were 9:02, 8:58, 8:47 and 8:46 over the last 0.15 mile.

Friday, 10/10/2025

5824 steps, 47/106 resting/max HR, 179.1/179.0 pounds, 9 floors climbed

Walk: 1.45 miles, 22:08, 12:31 pace, 98/120 avg/max HR, 126/202 avg/max cadence, 34F, 86% RH, 3 mph SSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 640.99 miles

I wanted to get out for a run ... but the thermometer said 34F so I had to look for my cold weather gear. It took long enough so that I only had time for a brisk walk. So ... I went for a walk on my "Out to Latta Rd" route (cut short by the hole in the fence). My splits were 12:32 and 12:29 over the last 0.45 mile.

Saturday, 10/11/2025

6887 steps, 47/142 resting/max HR, 178.6/177.5 pounds, 13 floors climbed

Run: 4.45 miles, 39:05, 8:47 pace, 133/149 avg/max HR, 154/163 avg/max cadence, 52F, 82% RH, 12 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 43.33 miles

I saw this "guy" who was "I'm just here for the boos" on the Secret Sidewalk

I slept in and then lazed around a while before I got out for a run. It was cool and a bit windy but I still wore shorts and a short sleeve tech. I thought about a 5K but I thought to myself ... "It's Saturday so I should run a bit longer". So ... I ran my "Out by the pier and around" route.

My splits were 8:56, 8:53, 8:48, 8:43, and 8:15 over the last 0.45 mile.