Sunday, 12/21/2025 to Saturday, 12/27/2025

I walked 1 times this week, 1.75 miles.

I ran x times this week, x 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 that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 2006 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/21/2025

steps, resting/max HR, pounds, floors climbed

Walk: 1.75 miles, 21:38, 12:21 pace, 103/125 avg/max HR, 127/209 avg/max cadence, 27F, 50% RH, 14 mph W wind, wind chill 16F, cloudy

Shoes: white Brooks Glycerin GTS21 - 203.18 miles

I watched the Bills-Brown game on TV. The Bills won 23-20 ... but it's a lot closer than expected. Then I got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. Why very brisk? Well ... that W wind was just very chilly. My splits were 12:12 and 12:33 over the last 0.75 mile.

Sunday, 12/14/2025 to Saturday, 12/20/2025 - Winter Wonderland Run 5K (DNS)

I walked 3 times this week, 4.96 miles.

I ran 4 times this week, 13.90 miles.

I took 55,484 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 that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1999 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/14/2025

5784 steps, 40/134 resting/max HR, 181.0/180.4 pounds, 14 floors climbed

Run: 3.15 miles, 30:44, 9:45 pace, 127/142 avg/max HR, 152/165 avg/max cadence, 16F, 73% RH, 14 mph W wind, wind chill 1F, light snow

Shoes: blue Salomon SpeedCross 4 - 333.89 miles

Yes ... it was cold, windy and snowing ... but I wanted to run. So ... I dressed very warmly ... put on my trail shoes and headed out at a really nice and easy pace on my "Out to Dewey Ave" route. The LOSP Trail was snow covered and icy. My trail shoes helped but I still slipped a bit if I pushed out much. The W wind was enough to take my breath away. I had my sunglasses on during the way out to get the snow out of my eyes but I couldn't see my footing. I took them off on the way back and had my luck with my footing. My splits were 9:48, 9:59, 9:31 and 9:21 over the last 0.15 mile. 

Monday, 12/15/2025

11434 steps, 41/143 resting/max HR, 180.5/179.7 pounds, 23 floors climbed

Run: 3.15 miles, 30:02, 9:32 pace, 132/150 avg/max HR, 157/167 avg/max cadence, 16F, 85% RH, 12 mph W wind, wind chill 4F, light snow

Shoes: blue Salomon SpeedCross 4 - 337.04 miles

I woke up at 5:14 and 5:34 AM, got my butt out of bed at 6:22 AM ... and got my butt dressed and out the door around 6:40 AM to RUN! There was another 1/2 inch of snow on the ground so I chose my "Out to the Stutson St Overlook" route that kept me off the street (for the most part). I took a tiny walk break at the top the River St. My splits were 9:31, 9:27, 9:19 and 9:16 over the last 0.15 mile.

Tuesday, 12/16/2025

5673 steps, 42/100 resting/max HR, 179.0/178.9 pounds, 9 floors climbed

Walk: 1.45 miles, 23:23, 16:07 pace, 81/94 avg/max HR, 114/128 avg/max cadence, 21F, 68% RH, 7 mph SW wind, wind chill 13F, cloudy

Shoes: blue Salomon SpeedCross 4 - 338.49 miles

I woke at 4:19 AM ... and fucking couldn't go back to sleep! I think I need an eye mask to get the light out of my bedroom. The floodlight from the wall of Greenleaf Meadows reflects off the snow and into my north-facing bedroom window. Anyway ... I will be cranky all day. Double anyway ... I got out for a slow walk on my "Out to Latta Rd" route. I dressed warmly so I got by. My splits were 16:08 and 16:03 over the last 0.45 mile.

Wednesday, 12/17/2025

11856 steps, 39/138 resting/max HR, 180.1/179.0 pounds, 27 floors climbed

Run: 3.15 miles, 30:22, 9:38 pace, 126/144 avg/max HR, 152/163 avg/max cadence, 37F, 75% RH, 12 mph SW wind, wind chill 30F, overcast

Shoes: blue Salomon SpeedCross 4 - 341.64 miles

Well ... I went to bed a bit after 8 PM and was asleep by 9 PM. I woke up to my Alexa alarm at 5:30 AM and was out the door around 6:10 AM. It was warmer but I still dressed like it was 20F colder. So ... I overheated a bit on my "Out to the Stutson St Overlook" route. I set up for a really nice and easy pace. The snow on the LOSP Trail had melted a bit but I was still glad that I wore my trail shoes. I took 2 tiny walk breaks. My splits were 9:54, 9:54, 9:16 and 8:38 over the last 0.15 mile. Oh ... when your Noxgear Tracer2 vest is flashing red ... it means "Charge me, charge me"! It kept on flashing during the entire run so it's all good! Note ... it's charging right now.

Thursday, 12/18/2025

10152 steps, 42/141 resting/max HR, 178.7/177.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:47, 9:09 pace, 130/145 avg/max HR, 155/176 avg/max cadence, 32F, 80% RH, 6 mph SE wind, wind chill 27F, clear

Shoes: white Brooks Glycerin GTS21 - 199.67 miles

My Alexa alarm went off at 5:30 AM. I spent a bit more time debating whether to get up than I did yesterday ... but I got up around 6:20 AM and did what I do ... weigh myself, set up the coffee, get dressed and get outside. I set up a slow and steady pace. It was around freezing and there was still a few icy patches on the LOSP Trail. I turned left on the end of Latta Rd and went on my "Out by the pier and around" route. The boardwalk in the Ontario Beach Park and the Secret Sidewalk were mostly icy. I slowed a bit and didn't push off when I ran in these sections ... no worries. I took one tiny walk break. My splits were 9:08, 9:02, 9:23, 9:18 and 8:39 over the last 0.45 mile.

Friday, 12/19/2025

6104 steps, 47/97 resting/max HR, 179.2 pounds, 8 floors climbed

Walk: 1.75 miles, 24:00, 13:42 pace, 91/102 avg/max HR, 124/142 avg/max cadence, 54F, 82% RH, 24 mph S wind, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 661.79 miles

It had turned a lot warmer since yesterday morning and a lot windier overnight. The wind kept me up a bit during the night. The wind and rain were rattling the door when I came downstairs. But ... I weighed myself, set up the coffee, got dressed and got out there. It was dark, dreary, wet and windy for sure. I was determined (and maybe certifiably crazy) .... so I headed out for a brisk walk on my "Out to Ling Rd". I splashed through a couple of puddles that I didn't see even with a belt and head light. Well ... I got it done. My splits were 13:56 and 13:24 over the last 0.75 mile.

The wind continued during the day and the temperature dropped like a rock during the day. It was 37F around 10AM and snow fell over night.

Saturday, 12/20/2025

4481 steps, 48/92 resting/max HR, 182.9/182.7 pounds, 19 floors climbed

Walk: 1.76 miles, 24:19, 13:51 pace, 84/96 avg/max HR, 123/137 avg/max cadence, 34F, 47% RH, 9 mph SSE wind, wind chill 27F, cloudy

Shoes: white Brooks Glycerin GTS21 - 201.43 miles

I came down with a full-blown head cold overnight. Joy. So ... I bagged the Winter Wonderland 5K. I had picked up the bib and T-shirt last night from Rochester Running Company. I dragged myself out for a walk on my "Out to Ling Rd" route. My splits were 14:18 and 13:16 over the last 0.76 mile. My nose started to run as soon as I stopped. I needed NiteTIME Cold & Flu Relief so I could sleep. It wore off around 5 AM so I had to teaf off another dose, cut it open and take it so I could go back to sleep.

Sunday, 12/7/2025 to Saturday, 12/13/2025 - Freezeroo #1

I walked 6 times this week, 9.90 miles.

I ran twice this week, 4.17 miles.

I took 43,524 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 that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1992 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/7/2025

3088 steps, 45/97 resting/max HR, 182.9 pounds, 11 floors climbed

Walk: 1.15 miles, 18:00, 15:36 pace, 86/91 avg/max HR, 111 avg cadence, 30F, 80% RH, 16 mph W wind, wind chill 20F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 658.29 miles

I felt super bloated after 3 straight days of eating pasta ... uugghh!!!! But ... I managed to get out for a slow walk after the Bills came from behind to beat the Bengals, 39-34. Josh Allen put on his Superman cape to pull the Bills out more than once! Anyway ... I put in a slow and careful walk on my "Another mile" route. The LOSP Trail had a bit of black ice that I almost didn't see. My splits were 15:43 and 14:46 over the last 0.15 mile.

I watched the Bengals play the Bills in Buffalo on TV. The Bills were down 10 at halftime and down 10 with 8:44 to go in the 4th quarter. Then ... Josh put on his Superman cape. He ran for a 40 yard TD to pull the Bills to 28-25. Then Christian Bedford jumped high and intercepted a Burrows pass. He ran it in for a 63 yard pick six to give the Bills the lead 28-32. Then Josh passed to Jackson Hawes for a 3 yard TD to extend the lead to 28-39. The Bengals scored to cut the lead to 34-39 (2 pt conversion failed). Then the Bills had a 3rd and 15 ... if the Bills didn't make it ... the Bengals get the ball back ... Josh ran for 17 to ice the game. The Bills win!!!!

 

Monday, 12/8/2025

9815 steps, 44/103 resting/max HR, 5 floors climbed

Walk: 2.30 miles, 31:50, 13:51 pace, 21F, 41% RH, 10 mph NNW wind, wind chill 11F, cloudy

Shoes: white Brooks Glycerin GTS21 - 186.20 miles

I didn't feel like leaving a warm bed after a week off from Ricoh so I grabbed a walk (actually two) on my "Around B601" route while I was clocked out for lunch. I thought that I had pressed Start on my first loop so I was a bit pissed when I got done with loop 1, swore a bit and then headed out on loop 2. I kept the same pace ... more or less.

Tuesday, 12/9/2025

7315 steps, 47/102 resting/max HR, 5 floors climbed

Walk: 1.35 miles, 18:05, 13:22 pace, 90/103 avg/max HR, 126/137 avg/max cadence, 27F, 54% RH, 13 mph S wind, wind chill 16F, cloudy

Shoes: white Brooks Glycerin GTS21 - 187.55 miles

I couldn't get my ass out of bed at 6 AM so I played hookie from B601 around 4 PM to get in a walk on my "Around B601" route. It was cold so I set up a brisk pace ... like usual.

Wednesday, 12/10/2025

6761 steps, 41/105 resting/max HR, 180.2/179.8 pounds, 10 floors climbed

Walk: 1.75 miles, 22:35, 12:53 pace, 97/017 avg/max HR, 36F, 93% RH, 12 mph SSW wind, wind chill 28F, overcast

Shoes: white Brooks Glycerin GTS21 - 189.30 miles

I was awake at 6 AM but couldn't get my ass out of bed ... again. I got close ... maybe tomorrow. I got out before lunch for a brisk walk on my usual "Out to Ling Rd" route. There was an inch of wet snow on the sidewalk on Greenleaf Rd. There was no ice so I had no issue with my brisk pace. My splits were 12:56 and 12:43 over the last 0.75 mile.

Thursday, 12/11/2025

4464 steps, 42/110 resting/max HR, 14 floors climbed

Walk: 1.75 miles, 25:54, 14:48 pace, 94/113 avg/max HR, 120/140 avg/max cadence, 21F, 68% RH, 13 mph W wind, wind chill 10F, light snow

Shoes: white Brooks Glycerin GTS21 - 191.05 miles

I was awake at 5:34 AM and then fell back asleep until 7 AM so ... no morning exercise. I got out around 4 PM for a walk on my usual "Out to Ling Rd" route. I walked the same route but the conditions were very different. The snow from yesterday had frozen and the light snow that had been fallen during the day hid any ice. There was ice so I had to walk slower though I did speed up once I shortened my stride. My splits were 15:21 and 14:05 over the last 0.75 mile.

Friday, 12/12/2025

3490 steps, 43/93 resting/max HR, 8 floors climbed

Walk: 1.75 miles, 24:33, 14:01 pace, 82/98 avg/max HR, 122/138 avg/max cadence, 28F, 63% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 660.04 miles

Another day ... another day of no motivation to get out there and run. I got out later for a walk on my usual "Out to Ling Rd" route. The sidewalk were a bit more slippery than yesterday so I crossed over to walk on the east side of Greenleaf Rd on the way back. My splits were 14:23 and 13:31 over the last 0.75 mile.

Saturday, 12/13/2025

8591 steps, 43/152 resting/max HR, pounds, 15 floors climbed

Run: 1.05 miles, 9:13, 8:45 pace, 122/134 avg/max HR, 155/163 avg/max cadence, 28F, 74% RH, 12 mph SW wind, wind chill 19F, overcast

Shoes: white Brooks Glycerin GTS21 - 191.20 miles

Run: 3.12 miles, 27:10, 8:42 pace, 143/158 avg/max HR, 159/177 avg/max cadence, 28F, 74% RH, 14 mph SW wind, wind chill 18F, overcast

Shoes: white Brooks Glycerin GTS21 - 195.22 miles

Today's race was the Freezeroo #1 at North Star Christian Academy on Lyell Ave. It was my 11th at NCA so I knew the race venue and course well. I met up Andy Ciaio who told me that Lion Park had snow on its trail with no path visible. So ... about 1/2 of our race was going to be essentially a trail race.

I got out for a nice 1 mile warm up run about 10 minutes before the race start time of 10 AM. But ... we were delayed for 15 minutes because the Gates Police had not put cones on Lyell Ave yet.

And ... we were off! I hadn't run in about a week so I had a bit of trouble at first holding my pace. I settled into a "get it done" race pace. The "trail run" on the way out in Lion Park was a bit tiring. I held my pace behind a guy who was going a bit slow but I didn't want to expend the energy to pass him. I sped up a bit on Lyell Ave to Trolley Ave and back to Lion Park. The plod through Lion Park was a bit slow. I took a tiny walk break to catch my breath. Then ... a half mile to go ... around the buildings ... and done in 27:18.

I was a bit tired but I did OK. My gun time was 27:18, 8:48 pace. I was 52nd out of 118, 3rd out of 10 in my M 65-69 age group, results link here and my results link here. My splits were 8:47, 8:29, 8:58 and 7:41 over the last 0.12 mile. BTW, this was my 600th in-person race according to my running spreadsheet.

There were other races in the Rochester area. TrailsROC held their WTF trail race in Powder Mills Park. The It's a Wonderful Run 5K was held out in Seneca Falls with 4406 finishers!

Sunday, 11/30/2025 to Saturday, 12/6/2025

I walked 3 times this week, 4.85 miles.

I ran 4 times this week, 13.31 miles.

I took  43,377 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 that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).

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 1985 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/30/2025

7439 steps, 48/131 resting/max HR, floors climbed

Run: 2.25 miles, 21:21, 9:28 pace, 126/134 avg/max HR, 150/165 avg/max cadence, 32F, 69% RH, 12 mph SSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 169.14 miles

My lovely wife, Christine, and I woke up at Rich and Jill's (her younger brother (74 years old) and his wife) house in State College PA this morning. I had all running gear with me so I headed out for either a walk or run. I chose a run because it was chilly and a bit windy. I set up a nice and easy pace like usual. I was a bit sluggish as I headed down Walnut Springs Lane. I got to the bottom and took a trailhead out to the left as I headed back. The trail was runnable and had very little mud. I didn't want to get lost so I made sure to backtrack back out of the trail and then ran back up Walnut Springs Lane. My splits were 8:45, 10:25 and 8:36 over the last 0.25 mile.

Then it was shower time, packing time, a bit more visiting and hit the road time. We found the I80 west to the OH border was fast and extremely twisty for a 70 mph interstate! We were both wearing Bills shirts and found that there were other Bills fans when we stopped at the Wendy's off of I-80. It was onward to Ravenna OH to see Christine's older brother, Bill (age 78 years) and his wife, Pattie. We had a couple pieces of pizza and did a bit of visiting. Then onward to Grafton OH to see Christine's daughter, Beth and her husband, Nick ... or so we thought. I really, really, really didn't want to spend the night in Beth and Nick's barndominium (link about barndominium here). It got dark ... we started to argue and snip at each other. Then ... just as I thought that I would really want to stay in a hotel ... Christine was busy on her phone making reservations for a Wingate in Independence OH for a total price of $56.25!!! Android Auto guided us there and we got the tail end of the Bills win, 26-7, over the Steelers. We would have not been pleasant company if we had continued onward to see Beth and Nick. We got a great night's sleep instead!!!

It's the end of November so it's stat time!

I took 13 walks in November for 23.91 miles, 1.84 miles/walk and 160 walks in 2026 for 266.71 miles, 1.67 miles/walk.

I took 17 runs in November for 64.07 miles, 3.77 miles/run and 195 runs in 2026 for 672.68 miles, 3.45 miles/run.

I ran 1 race in November and 16 races so far in 2025.

 11/27 Race with Grace 10K - 56:46, 9:05 pace, 151st out of 314, 15th out of 25 in my M 60-69 age group, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy.

I took 220,514 steps in November and 2,458,867 steps so far in 2025.

Monday, 12/1/2025

4208 steps, 46/110 resting/max HR, floors climbed

Walk: 1.55 miles, 24:36, 15:51 pace, 89/122 avg/max HR, 116/145 avg/max cadence, 30F, 59% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 170.69 miles

I chose not to get out and exercise after I woke up at the Wingate in Independence OH. We didn't have any towels so we couldn't take shower. We checked out and drove a hour to Grafton OH to see Beth and Nick. Nick went to work shortly after we arrived. I got out for a slow walk with Beth to see her property and then I went for a brisk walk. My splits were 17:32 and 12:49 over the last 0.55 mile.

Christine, Beth and I ate a British lunch at the Bulldog Pub & Grille, Facebook link here. We said goodbye to Beth and then drove non-stop 4.5 hours home with an arrival time of just before 8 PM. Our cat, Nebula, was very happy to see us! We were very happy to be home!

Tuesday, 12/2/2025

5641 steps, 45/101 resting/max HR, 179.6 pounds, floors climbed

Walk: 2.15 miles, 27:13, 12:40 pace, 96/105 avg/max HR, 109/205 avg/max cadence, 28F, 93% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 172.84 miles

It did feel nice to sleep to sleep in our own beds. I got out a bit after lunch for a brisk walk on my "Out to Latta Rd" route. The LOSP Trail had a 1/2 inch of wet snow on it. The footing was quite good so I could keep my pace. My splits were 12:53, 12:35 and 11:51 over the last 0.15 mile.

Wednesday, 12/3/2025

4842 steps, 45/138 resting/max HR, 178.7/178.4 pounds, floors climbed

Run: 3.15 miles, 28:22, 9:00 pace, 131/144 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: white Brooks Glycerin GTS21 - 175.99 miles

I was a bit cranky before I got out today ... don't ask. But I got out there ... and I got it done. I chose my "Out to Mann Rd" to get me off the LOSP Trail. I found that the bit of sidewalk on Beach Ave was icy so I ran on Beach Ave instead (almost no traffic). My splits were 8:53, 9:01, 9:10 and 8:36 over the last 0.15 mile.

Thursday, 12/4/2025

4842 steps, 42/109 resting/max HR, floors climbed

Walk: 1.05 mile, 15:20, 14:38 pace, 85/100 avg/max HR, 122/143 avg/max cadence, 25F, 49% RH, 28 mph WNW wind, wind chill 9F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 657.14 miles

Today was spent driving my darling wife, Christine to her appointments. Let's see ... Dr Lavender to look at her knees, an Urgent Care to take X-rays of her knees, Denny's for lunch and then to Dream Salon & Spa. I got out for a walk on an "Around Ridgemont Plaza" route while she was getting glammed up at the last stop. Brr!!!

Friday, 12/5/2025

9067 steps, 42/141 resting/max HR, 179.8/178.8 pounds, floors climbed

Run: 4.76 miles, 43:56, 9:14 pace, 132/144 avg/max HR, 154/165 avg/max cadence, 25F, 49% RH, 9 mph SW wind, wind chill 16F, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 180.75 miles

It was a frosty 12F when I woke up around 7:30 AM so I stayed in until the afternoon. The temp had doubled to 24F before I stepped out. I wanted a bit more than a 5K so I headed past Clematis St onto my "Out to the Genesee River" route. The Secret Sidewalk and the boardwalk in Ontario Beach Park had about 1/2 inch of snow and a bit of ice in spots but were runnable. I held a nice and easy pace for the most part but stopped twice for tiny walk breaks. My splits were 9:03, 9:32, 9:36, 9:11 and 8:37 over the last 0.76 mile.

Saturday, 12/6/2025

6482 steps, 49/143 resting/max HR, 180.8/180.2 pounds, floors climbed

Run: 3.15 miles, 29:13, 9:16 pace, 135/145 avg/max HR, 153/163 avg/max cadence, 32F, 86% RH, 8 mph WSW wind, wind chill 25F, cloudy

Shoes: white Brooks Glycerin GTS21 - 183.90 miles

I was incredibly lax at getting out but ... I got out a bit after 5 PM for a nice, easy but careful run on my "Out to Dewey Ave" route. The LOSP Trail had a bit of ice and about 1/2 inch of snow in spots. I had to be careful since I'm pretty sure that there was black ice forming after it cooled down after sunset. But ... I kept upright. My splits were 9:01, 9:38, 9:15 and 8:46 over the last 0.15 mile.