I ran 5 times this week, 15.78 miles.
I took 47,066 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.
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 1915 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, 9/20). There were more than a few days when a mile was all I could walk or limp.
Sunday, 9/21/2025
5292 steps, 42/150 resting/max HR, 175.2/174.3 pounds, 10 floors climbed
Run: 3.15 miles, 27:24, 8:42 pace, 136/156 avg/max HR, 156/165 avg/max cadence, 48F, 87% RH, calm, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 524.03 miles
I decided to just run an out and back on my "Out to Dewey Ave". I seem to run this route a bit quick and ... with a bit of tightness in my thighs ... I did. My splits were 8:46, 8:46, 8:38 and 8:10 over the last 0.15 mile. Both my thighs ached all day like I had raced a half marathon. It hurt to get up. It hurt to go down stairs. Ouch!!!
Monday, 9/22/2025
6531 steps, 43/98 resting/max HR, 175.8/175.5 pounds, 9 floors climbed
Walk: 1.75 miles, 23:59, 13:42 pace, 69/84 avg/max HR, 115/190 avg/max cadence, 63F, 83% RH, 6 mph SSE wind, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 629.34 miles
My thighs were a bit better so I opted a nice and easy walk (to start) on my "Out to Ling Rd" route. They loosened up a bit so I upped my pace a bit at the turnaround. My splits were 14:00 and 13:17 over the last 0.75 mile.
Tuesday, 9/23/2025
7568 steps, 44/140 resting/max HR, 177.2/176.2 pounds, 15 floors climbed
Run: 3.16 miles, 28:39, 9:04 pace, 127/144 avg/max HR, 154/163 avg/max cadence, 64F, 94% RH, calm, overcast
Shoes: white Brooks Glycerin GTS21 - 3.16 miles
Well ... I broke out a new pair of Brooks Glycerin GTS21 shoes today. I probably should have walked one more day but the scale told me that I was up 1.9 pounds (due to pasta) so I opted for a run. My thighs ached a bit but I persisted and got the run in without stopping. My splits were 9:11, 9:14, 8:52 and 8:29 over the last 0.15 mile.
Wednesday, 9/24/2025
8297 steps, 43/143 resting/max HR, 176.7/175.7 pounds, 11 floors climbed
Run: 3.15 miles, 8:46 pace, 128/147 avg/max HR, 155/163 avg/max cadence, 61F, 94% RH, calm, cloudy
Shoes: white Brooks Glycerin GTS21 - 6.31 miles
I got out for a good run on my out and back "Out to Dewey Ave" route. My thighs were a bit tight but quickly loosened up. I saw Phil Alesio again. He lives in the one of the houses on the road opposite the entrance to Greenleaf Meadows. I tried to concentrate on hitting in the midsole of my new shoes. I wasn't entirely successful but I did try. My splits were 8:50, 8:50, 8:45 and 8:12 over the last 0.15 mile.
Thursday, 9/25/2025
8138 steps, 44/151 resting/max HR, 175.9/174.7 pounds, 15 floors climbed
Run: 3.15 miles, 28:01, 8:53 pace. 135/154 avg/max HR, 153/165 avg/max cadence, 66F, 94% RH, calm, overcast
Shoes: white Brooks Glycerin GTS21 - 6.31 miles
I dragged myself out for what turned out to b a nice run on my "Out to Stutson St Overlook" route. It's just dreary and dark looking at 6 AM! I waited until a bit after 7 AM and got this run (after stretching) in just before 8 AM. But ... I got it in ... with negative splits to boot!! My splits were 9:11, 8:55, 8:38 and 8:16 over the last 0.15 mile.
Friday, 9/26/2025
5226 steps, 45/104 resting/max HR, 175.4/174.9 pounds, 13 floors climbed
Walk: 1.75 miles, 22:09, 12:39 pace, 91/110 avg/max HR, 130 avg cadence, 64F, 88% RH, 10 mph NW wind, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 631.09 miles
I went out on my usual brisk walk on my "Out to Ling Rd" on the day before a race. But ... I researched and found that I had not signed up the Heritage Hero 10K. The Heritage Hero 10K didn't exist since they had moved their venue from the Seabreeze Amusement Park down to Ontario Beach Park with just a Heritage Hero 5K (a three loop route according to Bill Murphy). Anyways ... I got a very brisk wall at 12:45 and 12:31 pace over the last 0.75 mile.
Saturday, 9/27/2025
6014 steps, 44/138 resting/max HR, 176.2/174.8 pounds, 6 floors climbed
Run: 3.15 miles, 28:34, 9:04 pace, 132/142 avg/max HR, 150/162 avg/max cadence, 72F, 61% RH, 6 mph SW wind, cloudy
Shoes: white Brooks Glycerin GTS21 - 6.31 miles
I dillied and dallied and finally got out a bit after 12:30 pm for a run on my out and back "Out to Dewey Ave" route. It was a bit warm and humid so I took a couple of tiny walk breaks after the turnaround. My splits were 8:50, 8:50, 9:30 and 9:20 over the last 0.15 mile.
