Sunday, 1/19/2025 to Saturday, 1/25/2025 - Freezeroo #4

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.55 miles.

I snowshoed once this week, 2.1 miles

I didn't bike this week.

I took 52,401 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 1670 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/19/2025

6561 steps, 44/137 avg/max HR, 170.8/170.4 pounds, 19 floors climbed

Run: 4.25 miles, 36:57, 8:41 pace, 132/144 avg/max HR, 158/169 avg/max cadence 21F, 68% RH, 12 mph ENE wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 36.37 miles

I got out around noon for a run on my out and back "Out to Dewey Ave" route. I set up a recovery pace of around 9:00 but ... as always ... I sped up a bit. It's what I do. My splits were 9:02, 8:54, 8:31, 8:28 and 8:00 over the last 0.25 mile.

Monday, 1/20/2025

4694 steps, 46/108 avg/max HR, 171.2/171.0 pounds, 13 floors climbed

Snowshoe: 2.1 miles, 44:22, 21:09, 92/119 avg/max HR, 87/159 avg/max cadence, 14F, 72% RH, 16 mph W wind, wind chill -1F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 307.75 miles

It snowed 4 to 6 inches last night so I got out for a snowshoe on my "Snowshoe walk around Lake Shore Country Club" route. It was 14F and windy but I dressed well so I was quite warm on my walk. My splits were 21:03, 21:07 and 22:01 over the last 0.1 mile. 

Well ... just dropping these memes here ... since Felon47 was installed at noon down in Washington DC. 

You can probably figure out who I voted for in November 2024. The people in those 7 battleground states who voted for Felon47 will rue that day. President Biden wasn't the greatest president and I did disagree with his policy with Israel but he was and Harris would have been a damn better president than Trump45 was and Felon47 will be.

Just some of Biden's accomplishments ... Felon47 will try to undo all of them and then spew more misery to everyone (yes, even those who voted for him)

I will believe until the end of time that the 2024 election was rigged by Musk. He invested about 277 million and has gained 180 Billion in the month after the election so he had a great incentive. I hope it will come out eventually but it's probably hidden by NDAs. Trump seemingly admitted to it at his pre-inauguration rally on Sunday ... “He journeyed to Pennsylvania, where he spent a month and a half campaigning for me in Pennsylvania, and he’s a popular guy. He was very effective,” Trump said. “And he knows those computers better than anybody. All those computers. Those vote-counting computers. And we ended up winning Pennsylvania like in a landslide. So it was pretty good, pretty good. So thank you to Elon.” Aside ... Trump won 50.4% of the vote in PA ... not a landslide or a mandate.

My political rant doesn't mean two hoots, not will it be remembered, but there are a lot of people that I know that think the same way. I will never vote for any Republican ever!

Tuesday, 1/21/2025

9534 steps, 48/131 avg/max HR, 173.3/172.8 pounds, 21 floors climbed

Run: 3.15, 29:30, 9:22 pace, 123/133 avg/max HR, 158/168 avg/max cadence, 3F, 78% RH, 9 mph SW wind, wind chill -10F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 310.90 miles

Hell arrived in Washington DC yesterday and it seemed that hell froze over in Rochester. I put on all my layers again and got out for a slow run on my "Out to Mann Rd" route. No worries. I even sweat a bit under all those layers. A day may come when I can't run but today was not that day. My splits were 9:24, 9:21, 9:25 and 8:50 over the last 0.15 mile.

Wednesday, 1/22/2025

7790 steps, 44/143 avg/max HR, 173.7/173.0 pounds, 20 floors climbed

Run: 3.15, 28:59, 9:11 pace, 132/153 avg/max HR, 157/170 avg/max cadence, 0F, 65% RH, 8 mph SW wind, wind chill -14F, clear

Shoes: blue Salomon Speedcross 4 trail shoes: 314.05 miles

Well ... it was even colder than yesterday but a run was needed so I put on all my layers again and got out for another slow run on my "Out to Mann Rd" route. It wasn't so bad if you dress properly. My splits were 9:23, 9:11, 9:06 and 8:25 over the last 0.15 mile.

Thursday, 1/23/2025

8097 steps, 44/140 avg/max HR, 173.6/172.8 pounds, 19 floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 135/149 avg/max HR, 160/169 avg/max cadence, 18F, 41% RH, 10 mph SW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 39.52 miles

 I had a somewhat upset stomach but I got up, did the usual stuff and got out. A habit is a habit. It was warmer ... I only wore 2 layers on top! I wore my regular road shoes since the roads were clear. I pushed the pace (compared to the last 2 mornings) on my "Out to Mann Rd" route. My splits were 8:34, 8:57, 8:45 and 8:14 over the last 0.15 mile.

Friday, 1/24/2025

5376 steps, 42/101 avg/max HR, 173.0/172.8 pounds, 9 floors climbed

Walk: 1.65 miles, 23:48, 14:26 pace, 83/100 avg/max HR, 115/133 avg/max cadence, 19F, 79% RH, 13 mph W wind, wind chill 8F, light snow

Shoes: black Brooks Crossmax trail shoes w/ screws - 800.71 miles

There was light snow falling and a smidgen of snow on the road when I stepped outside for my usual walk the day before a Freezeroo race on Saturday. I got about 100 yards on my Brooks Launch GTS8 shoes when I started slipping. So ... I went back to put on my trusty Brooks Crossmax trail shoes with screws. More traction ... no slipping. My running spreadsheet says I haven't worn these since 2/23/23. I keep around for special occasions that need traction! My splits were 14:38 and 14:07 over the last 0.65 mile.

Saturday, 1/25/2025

10349 steps, 47/148 avg/max HR, 172.5/172.3 pounds, 32 floors climbed

Run: 4.85 miles, 39:55, 8:14 pace, 140/151 avg/max HR, 162/175 avg/max cadence, 17F, 58% RH, 9 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 44.37 miles

Today's race was my 14th Freezeroo #4 and the 8th on the current course at the Victor Town Park. I had a tough time getting all my stuff together. The corker was having to turn around after 2 miles to get my cell phone! But I got finally got underway 8:57 for the 35 minute drive. I saw the 9:30 AM early start runners set off as I drove in. I took my gear into the lodge and met up with Andy and Laura Ciaio. We talked about how many layers we wore ... lol! I regretted that I didn't take a warm up run but I didn't. 

And ... we were off! I slowly got up to something resembling a race pace on the 1/2 mile run out to Brace Rd. Then ... there were rolling hills almost all the way to Boughton Hill Rd. I wanted to slow to a walk but I dug deep and told my body ... "not today". I sped up once I got to level road and didn't have any more trouble. Sure ... I was running hard but it was what I was used to ... so no issue. This course is downhill after mile 3 ... nice! Soon ... I could see the finish ... and done in 39:55 (39:54 chip time). I had a couple pieces of pizza and 1/4 bagel before I headed home.

The finish by Vicky Beaver

The selfie by Vicky Beaver

I did OK. I was 36th out of 122 and 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:45, 8:40, 8:04, 7:52 and 7:41 over the last 0.85 mile.