Sunday, 1/12/2025 to Saturday, 1/18/2025 - Freezeroo #3

I walked twice this week, 3.30 miles.

I ran 6 times this week, 22.03 miles.

I didn't bike this week.

I took 68,870 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1663 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/12/2025

7310 steps, 46/136 avg/max HR, 19 floors climbed

Run: 4.05 miles, 35:41, 8:49 pace, 127/139 avg/max HR, 159/167 avg/max cadence, 28F, 80% RH, 7 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 17.29 miles

I got out for a cobbled together route that I will never run again. It's a "Out to Mann Rd" route with a turn onto Mann Rd which took onto me onto a unplowed road for a 1/2 mile out and back. I had to run a extra to get to 4.05 miles. Anyways ... my splits were 8:54, 9:00, 8:48 and 8:30.

Monday, 1/13/2025

8110 steps, 43/98 avg/max HR, 174.8/174.8 pounds, 14 floors climbed

Walk: 1.65 miles, 20:46, 12:35 pace, 85/101 avg/max HR, 110/141 avg/max cadence, 28F, 74% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 546.41 miles

I didn't sleep well at all on Sunday night so I bagged my alarm at 5:20 AM rather than run on 5 hours of sleep. So ... I slept until 7:36 AM. I did get out for a very brisk walk after work on my "Out to Lake Ave" route. My splits were 12:38 and 12:30 over the last 0.65 mile.

Tuesday, 1/14/2025

11747 steps, 50/142 avg/max HR, 174.3/173.4 pounds, 22 floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 132/146 avg/max HR, 157/168 avg/max cadence, 19F, 62% RH, 17 mph W wind, wind chill 5F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 21.84 miles

I had a bit of trouble sleeping but I got up with my Alexa alarm at 5:20 AM. I wanted to stay cuddled up with Christine when Alexa told me that it was 19F outside but ... I got up, set up the coffee, weighed me, put on ALL my cold weather gear and got outside before I could change my mind. I needed to run so I did. I set up a slow pace and headed into the west wind ... brr!!! I had on enough clothing so I was OK as long as I kept moving. It wasn't the best run ... but nothing hurt so ... it wasn't the worst run either. I got it done. My splits were 9:33, 9:03, 9:17, 9:05 and 8:36 over the last 0.55 mile.

Wednesday, 1/15/2025

10509 steps, 43/132 avg/max HR, 173.1/172.3 pounds, 11 floors climbed

Run: 3.15 miles, 30:39, 9:43, 124/137 avg/max HR, 157/166 avg/max cadence, 16F, 79% RH, 9 mph W wind, wind chill 5F, light snow

Shoes: blue Salomon SpeedCross 4 trail shoes - 304.00 miles

It was just as cold with less wind than yesterday but with an inch of fresh powdery snow. I went about 100 feet with regular shoes but went back to put on my Salomon SpeedCross 4 trail shoes for traction. I stayed off road to let the plows have their fun and went out my "Out to Dewey Ave" route on the LOSP Trail. The LOSP Trail had bare spots with some ice in shady spots yesterday but it was all covered with snow today. So ... I slipped when I pushed off about 10% of the time. I ran carefully and stayed upright on this out and back run. My splits were 10:00, 9:45, 9:31 and 9:00 over the last 0.15 mile.

Thursday, 1/16/2025

10326 steps, 45/157 avg/max HR, 170.9/170.1 pounds, 26 floors climbed

Run: 4.15 miles, 35:58, 8:40 pace, 144/164 avg/max HR, 160/171 avg/max cadence, 19F, 62% RH, 9 mph SSW wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 25.99 miles

It just as cold but almost calm this morning so I was quite comfortable. I chose my longer "Out to Dewey Ave" route. The road was bare and the 1/4 mile sidewalk section was a wee bit slippery. My splits were quicker than I thought: 8:51, 8:40, 8:30, 8:44 and 7:56 over the last 0.15 mile.

Friday, 1/17/2025

10140 steps, 45/103 avg/max HR, 170.8/170.6 pounds, 22 floors climbed

Walk: 1.65 miles, 24:01, 14:32 pace, A nice 14:32 pace. Weather: 30F, 86% RH, 9 mph W wind, wind chill 23F, light snow

I got out for my usual walk on the day before a race. A light dusting of snow had fallen overnight so I wore my trail shoes. The sidewalk out to Ling Rd was a bit icy in spots so I was glad that I did! My splits were 14:41 and 14:18 over the last 0.65 mile.

Saturday, 1/18/2025

10728 steps, 46/161 avg/max HR, 170.8/171.0 pounds, 18 floors climbed

Today's race was the 3rd Freezeroo of 6 in the GRRC 2024-2025 Freezeroo series. It was my 13th Freezeroo #3 and 10th at the Pinewood Ponds Park (PPP) venue in Spencerport. It was a 22 minute drive according to Google Maps. It was warm for January so I just wore my oldest CW-X tight, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I met up with Andy and Laura Ciaio and talked shop while we waited for the race to start at 10 AM.

Run: 1.05 miles, 10:03, 9:33 pace, 127/152 avg/max HR, 153/161 avg/max cadence, 39F, 48% RH, 16 mph SW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 27.04 miles

I got out for a warm up run at a slow 9:33 pace. The road conditions were bare pavement with a really light wet snow. I met up with Prem Kumar who unexpectedly showed up. His trip to South America and Antartica for a double marathon had been postponed until December.

Run: 5.08 miles, 41:32, 8:10 pace, 141/164 avg/max HR, 162/17 avg/max cadence, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 32.12 miles

And ... we were off! I got up to quick race pace. It felt good so I decided to stick with it. Still ... I was surprised that I heard 8:00 at mile 1. But ... I have run this course 10 times and it was only 5 miles. I just concentrated on proper form and kept running. The headwind just after we hit mile 3 discouraged me a bit but it was only for about 1/2 mile. I hiked up the pace past mile 4. And ... finished in 41:30 chip time! 

I was quite winded and walked slowly to the lodge. I changed into my dry long sleeve tech and ate a bowl of delicious corn and chowder soup. I sat with Prem Kumar and a group of fast runners. He told his story of how we met back in 2013 and how he found this blog when he moved to Rochester when he was getting into the Rochester running scene. We met at Stewart Lodge in Mendon Ponds Park and I told him that I had run 49 races that year. He said that I inspired him to run lots of races just like I did. An aside ... he kicked his running up to include lots of marathons (including the 6 major world marathons). He told me that he wants to run 100 marathons by the time he turns 51 (he's 49 now). Then ... he told that story twice before I left and I think he told it again as I left. He is definitely the only one (that I know of) that I inspired to run. I am so proud of him ... in a runner to runner way.

Anyway ... I did OK. I was 49th out of 130, 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:04, 8:12, 8:17, 826, 7:58 and 7:04 over the last 0.08 mile.