Sunday, 7/5/2026 to Saturday, 7/11/2026 --- IN PROGRESS

I walked 2 times this week, 4.30 miles

I ran 3 times this week, 7.26 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here.

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BTW, I am on a 2202-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/5//2026

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 30:39, 9:43 pace, 134/147 avg/max HR, 149/167 avg/max cadence, 72F, 88% RH, 5 mph SSE wind, cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 155.56 miles

I got out for a simple out and back on my "Out to Dewey Ave". I wanted to run a bit faster than yesterday's Brighton 5K. I set up a nice and easy that I thought that I could hold. Well ... I did on the out and then lapsed into a run/walk on the way back. I could have sworn that I ran faster than yesterday ... and it was ... by a second, lol! I was dripping with sweat when I got back. My splits were 9:06, 9:48, 10:14 and 9:53 over the last 0.15 mile.

An update on being retired ... my wife woke up before I did. I heard her reading her audiobook at 8:46 AM. So ... sleeping in is a thing!

Monday, 7/6/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 28:05, 13:05 pace, 98/111 avg/max HR, 122/134 avg/max cadence, 70F, 83% RH, 6 mph SSE wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 458.25 miles

I slept in until 9 AM and got out for a brisk walk just before 11 AM on my "Out to Latta Rd" route. My thighs felt very tight but I got up to brisk pace once I got up to the LOSP Trail. My splits were 13:27, 12:41 and 13:10 over the last 0.15 mile.

Tuesday, 7/7/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:54, 12:31 pace, 99/108 avg/max HR, 130/205 avg/max cadence, 81F, 62% RH, 9 mph SSE wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 460.40 miles

I got out for a brisk walk on my "Out to Latta Rd" route. Nothing unusual. My splits were 12:40, 12:11 and 13:44 over the last 0.15 mile.

Wednesday, 7/8/2026

steps, resting/max HR, pounds, floors climbed

Run: 2.05 miles, 19:44, 9:39 pace, 133/146 avg/max HR, 151/160 avg/max cadence, 82F, 58% RH, 9 mph W wind, heat index 85F, mostly cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 157.61 miles

I got out in the heat of day for a very nice and run on my "Out to Latta Rd" route. I concentrated on just getting the run done without stopping. I didn't care (OK ... a little bit) about my pace. It was hot and my sweat did try to get into my eyes. My splits were 9:40 and 9:30.

Thursday, 7/9/2026

steps, resting/max HR, pounds, floors climbed

Run: 2.06 miles, 19:05, 9:16 pace, 128/142 avg/max HR, 75F, 74% RH, 8 mph WSW wind, mostly cloudy

Shoes: blue/orange Brook Glycerin GTS22 - 159.67 miles

I got out a bit early (before 10 AM) on my "Out to Latta Rd" route. I am keeping my runs short so that I can do them without stopping for now. I think the heat and humidity is affecting me more than usual this year. My splits were 9:26 and 9:08.

Sunday, 6/28/2026 to Saturday, 7/4/2026 - Brighton 5K

I walked 5 times this week, 9.55 miles

I ran 3 times this week, 5.45 miles.

I took 36,682 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2195-day steak (since 6/24/2020 or 6 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/28/2026

4731 steps, 44/105 resting/max HR, 184.5/183.9 pounds, 6 floors climbed

Walk: 2.15 miles, 27:07, 12:38 pace, 96/107 avg/max HR, 131/248 avg/max cadence, 79F, 54% RH, 12 mph NE wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 452.60 miles

It was a bit too warm to run so I got out for a brisk walk on my "Out to Latta Rd" route. I passed a guyj just before Latta Rd who was walking with a fishing pole. He said that "I was cheating since my legs are so long" ... lol. I wished him luck on his fishing.  My splits were 12:59, 12:18 and 12:26 over the last 0.15 mile.

Monday, 6/29/2026

5585 steps, 44/140 resting/max HR, 183.9/182.7 pounds, 7 floors climbed

Run: 2.05 miles, 19:27, 9:30 pace, 77F, 57% RH, calm, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 145.11 miles

I got for run on my "Out to Latta Rd" route. I had to wait a bit for my Garmin to charge from 6% to 62% but I did get out before 10:30 AM. Why did I run a short 2.05 miles? Well ... I wanted to run WITHOUT stopping so I dialed in a really nice and easy pace. It seemed like I was barely running and yet I wanted to stop with almost every step. But ... I didn't ... so I won today ... I guess. My splits were 9:38 and 9:23.

Tuesday, 6/30/2026

3726 steps, 45/97 resting/max HR, 184.1/183.6 pounds, 5 floors climbed

Walk: 1.75 miles, 24:29, 14:00 pace, 90/101 avg/max HR, 120/127 avg/max cadence, 81F, 74% RH, 12 mph SSW wind, heat index 85F, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 146.86 miles

I thought about a run but the heat and humidity made that idea a "NO". I would have ran anyway years ago but not today. I set a nice but a bit brisk pace and was sweating before I got halfway. My splits were 13:56 and 14:06 over the last 0.75 mile.

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

I took 16 walks in June for 26.15 miles, 1.63 miles/walk and 110 walks so far in 2026 for 189.70 miles, 1.72 miles/walk.

I took 20 runs in June for 53.14 miles, 2.66 miles/run and 86 runs so far in 2025 for 243.49 miles, 2.83 miles/run

I ran 4 races (yes, 4) in June.

 6/05 Charlie McMullen Mile - 8:04, 5th in my M/W 8-10 minute pace race, 84F, 36% RH, 17 mph WNW wind cloudy

 6/06 Fast and Furriest 5K - 28:42, 9:15 pace, 45th out of 232, 3rd out of 7 in my M 60-69 age group, 65F, 935 RH, 8 mph NNE wind, mostly cloudy

 6/09 Run Our River 5K - June - 29:39, 9:34, 72nd out of 103, 4th out of 4 in my M 65-69 age group, 76F, 85% RH, 8 mph NNE wind, mostly cloudy

 6/20 Harborfest 5K - 27:53, 8:58 pace, 62nd out of 229, 3rd out of 7 in my M 65-69 age group, 57F, 72% RH, 7 mph W wind, sunny

I took 176,581 steps in June and 1,181,093 steps so far in 2026.

Wednesday, 7/1/2026

6215 steps, 48/98 resting/max HR, 184.2/183.0 pounds, 7 floors climbed

Walk: 2.15 miles, 30:43, 14:17 pace, 91/102 avg/max HR, 119/237 avg/max cadence, 86F, 75% RH, 9 mph SW wind, heat index 97F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 149.01 miles

I got out for a sweaty walk on my "Out to Latta Rd" route. This route has the most shade of my walking routes which was a concern since it was hot and muggy already (or still?) at 10 AM. I was dripping when I got back inside. The AC felt real nice! My splits were 14:48, 13:48 and 14:10 over the last 0.15 mile.

Thursday, 7/2/2026

3789 steps, 50/92 resting/max HR, 184.7/184.8 pounds, 8 floors climbed

Shoes: white Brooks Glycerin GTS21 - 454.05 miles

Walk: 1.45 miles, 24:32, 16:55 pace, 88F, 66% RH, 13 mph WSW wind, heat index 98F, sunny

I got out in the heat of 11 AM for a slow 16:55 pace walk on my "Another mile" route. I just cut it short since it just so hot and muggy. My splits were 16:50 and 17:06 over the last 0.45 mile.

Friday, 7/3/2026

5882 steps, 49/93 resting/max HR, 183.8/183.5 pounds, 3 floors climbed

Shoes: white Brooks Glycerin GTS21 - 456.10 miles

Walk: 2.05 miles, 30:32, 14:54 pace, 87/99 avg/max HR, 114/121 avg/max cadence, 84F, 62% RH, 8 mph W wind, heat index 88F, sunny

I got out for a sweaty walk on my "Out to Ling Rd" route. I added 0.3 mile to it at the end walking around the parking lot to get to 2.05 miles. My splits were 14:52 and 14:54.

Saturday, 7/4/2026

6754 steps, 44/142 resting/max HR, 185.0/184.4 pounds, 16 floors climbed

Today's race was my third Brighton 5K (2011 and 2016). I hadn't run this race in 10 years so I didn't really know the route. I just that it was flat and I had signed up on a whim about 10 minutes before the price went up on May 30th. I sort of knew that it started at Brighton High School. I got close and just happened to be a car driven by a runner right into the parking lot. Easy-peasy. The weather conditons were 74F, 87% RH, 9 mph W wind, mostly cloudy to overcast with a light rain

Run: 0.25 mile, 2:39, 10:35 pace, 108/118 avg/max HR, 147/158 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 149.26 miles

Run: 3.15 miles, 30:40, 9:44 pace, 134/148 avg/max HR, 149/165 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 152.41 miles

I got for a very slow warm up run. I sort of knew that it would be a sucky 5K. And ... we were off! I slowly got up to a really slow race pace. I made it a whole mile before I lapsed into the usual run/walk. I just had no inclination to maintain any pace. I had a coughing spell for a bit ... maybe I swallowed a bug? A light rain started to fall about halfway which felt refreshing. I just kept at the run/walk until I got done. 

But ... I got it done. My official time was 30:39, 9:53 pace, 313rd out of 647, 14th out of 21 in my 65-69 age group, overall results here and my results here. My splits were 8:59, 10:13, 10:10 and 8:34 over the last 0.15 mile.

A downpour started very shortly after I got in the Trax. Then ... everyone started to leave at the same time. Me ... I just waited for about 10 minutes for the downpour to stop and everyone else to have left before I headed out. Easy-peasy. There wasn't any need to rush.

There were other races held too. Fleet Feet also put on the Firecracker 4 Mile with 709 finishers, results here. The Rochester Running Company held the Irondequoit 4th of July 10K and 2 mile with 444 finishers in the 2 mile, results here and 366 finishers in the 10K, results here. The Sodus Point Lighthouse Museum 5K was held with 394 finishers, results here.

Sunday, 6/21/2026 to Saturday, 6/27/2026

I walked 4 times this week, 7.80 miles

I ran 3 times this week, 9.47 miles.

I took 37,809 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2188-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/21/2026

5053 steps, resting/max HR, pounds, floors climbed

Walk: 2.05 miles, 26:45, 13:03 pace, 94/105 avg/max HR, 122 avg cadence, 73F, 41% RH, 3 mph N wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 444.70 miles

I got out around 3:30 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 13:14 and 12:50.

I guess I celebrated Father's Day by doing 2 loads of laundry while my darling wife, Christine, had to be reminded to get up and make some supper. Silly me! 

Monday, 6/22/2026

5976 steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 29:13, 9:16 pace, 132/143 avg/max HR, 153/167 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast with a few sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 136.74 miles

I got out for a run at 11 AM (yes ... I am retired, lol!) on my "Out to Dewey Ave" route. I had wanted to run without any tiny walk breaks but had to stop 4 times. Twice were for a couple of tress across the LOSP Trail, once at the turn and once at the end of the LOSP Trail on the way back. No worries ... just catching my breath. My splits were 9:04, 9:30, 9:17 and 9:10.

Tuesday, 6/23/2026

4534 steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:32, 12:21 pace, 100/116 avg/max HR, 126/242 avg/max cadence, 61F, 82% RH, 8 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 446.85 miles

I got for a brisk walk on my "Out to Latta Rd". I really pushed the pace on mile 2. My splits were 12:57, 11:44 and 12:20 over the last 0.15 mile.

Wednesday, 6/24/2026

6341 steps, resting/max HR, pounds, floors climbed

Run: 3.16 miles, 31:06, 9:51 pace, 126/139 avg/max HR, 147/223 avg/max cadence, 70F, 56% RH, 6 mph WNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 139.90 miles

I got out for a run on my "Out to the Secret Sidewalk" route. I set up a really, really nice and easy pace but ...well ... I guess I can run 1.5 miles before I have to do multiple walk breaks ... because that was what I did. I was out ... I was running (mostly) ... and I got it done. My splits were 9:09, 9:44, 10:35 and 10:26 over the last 0.16 mile. 

Thursday, 6/25/2026

5476 steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:58, 12:33 pace, 95/108 avg/max HR, 129/142 avg/max cadence, 63F, 88% RH, 3 mph WSW wind, light rain

Shoes: white Brooks Glycerin GTS21 - 449.00 miles

Ah ... retired life ... awake until 1 AM, slept until 8:45 AM! It was raining at 12:30 PM and Alexa said that it wouldn't quit until 2 PM. What did I do? I put on my yellow Running Warehouse rain jacket, a tank top, shorts and hat and went out for a brisk walk on my "Out to Latta Rd" hat. I still got wet under the jacket since it was only a shell. I saw two young guys (high school age) running on the LOSP Trail. It was a nice walk with the quiet patter of the light rain that fell. My splits were 12:31, 12:31 and 13:04 over the last 0.15 mile.

Friday, 6/26/2026

5659 steps, resting/max HR, pounds, floors climbed

Run: 3.16 miles, 30:22, 9:37 pace, 70F, 69% RH, 14 mph WNW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 143.06 miles

I got out for a run on my "Out to Dewey Ave" route. It was my new usual ... nice and easy run on the out and then a run/walk of 100/10 on the way back. I try to hold a run on the way back but just can't right now. It is mental or is it physical? I don't know. Anyway ... my splits were 8:59, 9:37, 10:17 and 9:33 over the last 0.16 mile.

Saturday, 6/27/2026

4770 steps, resting/max HR, pounds, floors climbed

Walk: 1.45 mile, 20:03, 13:50 pace, 117/143 avg/max HR, 118/139 avg/max cadence, 73F, 61% RH, 3 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 450.45 miles

I got out for a short walk on my "Another mile" route. My splits were 13:56 and 13;36 over the last 0.45 mile.

I had to get and get it done since I had to get out to Macedon to take my oldest son, Michael, out to Walmart for him to pick up his groceries, to the ATM and McDonald's for a bit of MickeyD's. He thinks it's a burden to me but I do enjoy seeing and talking to him. I don't see my other two kids. I talk to Karen, out in Wisconsin, pretty much weekly. I just rarely text to David, my youngest son, out in Denver. I haven't seen Karen for 3ish (?) years and David for 10ish (?) years.

Sunday, 6/14/2026 to Saturday, 6/20/2026 - Harborfest 5K

I walked 4 times this week, 8.10 miles

I ran 4 times this week, 10.01 miles.

I took 40,572 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2181-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/14/2026

3780 steps, 45/94 resting/max HR, 182.2 pounds, 5 floors climbed

Walk: 1.75 miles, 23:02, 13:10 pace, 90/100 avg/max HR, 118/189 avg/max cadence, 70F, 78% RH, 10 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 440.50 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual. My splits were 13:10 and 13:10 over the last 0.75 mile.

Monday, 6/15/2026

4582 steps, 47/116 resting/max HR, 182.4/181.7 pounds, 8 floors climbed

Walk: 2.05 miles, 24:33, 11:59 pace, 105/120 avg/max HR, 130/203 avg/max cadence, 59F, 59% RH, 10 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 121.43 miles

I got out for a "petal to the metal" walk on my "Out to Latta Rd" route. I started out a bit brisk but really put the "pedal to the metal" when I got up the LOSP Trail. My splits were 12:01 and 11:55.

Tuesday, 6/16/2026

6080 steps, 43/133 resting/max HR, 5 floors climbed

Run: 3.15 miles, 31:50, 10:06 pace, 125/137 avg/max HR, 145/162 avg/max cadence, 72F, 50% RH, 13 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 124.58 miles

Wednesday, 6/17/2026

4252 steps, 42/97 resting/max HR, 183.5/182.3 pounds, 6 floors climbed

Walk: 2.15 miles, 12:57 pace, 91/102 avg/max HR, 126/248 avg/max cadence, 72F, 53% RH, 7 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 442.65 miles

I slept horribly. I think I got to sleep around 4 AM for a measly 4 hours or maybe I dreamed I was awake for a couple of hours. I blew off taking my oldest son, Michael, to Newark to get his Ozempic. His mother, my ex, usually takes him but she was recovering from having her other knee replaced. I lazed around all day, but I did get out around 7 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 12:58, 12:57 and 12:50 over the last 0.15 mile.

Thursday, 6/18/2026

7272 steps, 44/138 resting/max HR, 183.6/183.0 pounds, 23 floors climbed

Run: 3.15 miles, 30:12, 9:35 pace, 129/145 avg/max HR, 151/234(?) avg/max cadence, 68F, 78% RH, 18 mph SSW wind, light rain

Shoes: blue/orange Brooks Glycerin GTS22 - 127.73 miles

I got a good night's sleep (from 11:30PM to 7 AM)! It wasn't enough for a good run though. I got out on my usual sluggish run (full of run/walks after mile 1) on my "Out to the Secret Sidewalk" route. Is this my new normal? Or can I push back the sands of time? I really think that I should hit the gym or the track or something. Something to ponder while I drink my first mug of coffee. Anyways, my splits were 9:06, 9:42, 10:05 and 8:42 over the last 0.15 mile. But ... I did get inside about 5 minutes before it started to downpour for 5 minutes!

Friday, 6/19/2026

4848 steps, 44/103 resting/max HR, 184.1/183.1 pounds, 5 floors climbed

Walk: 2.15 miles, 27:15, 12:40 pace, 105/120 avg/max HR, 130/2013 avg/max cadence, 72F, 46% RH, 15 mph W wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 129.88 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 12:49, 12:30 and 12:49 over the last 0.15 mile. 

Saturday, 6/20/2026

9758 steps, 46/147 resting/max HR, 184.8/193.9 pounds, 8 floors climbed

Today's race was the Harborfest 5K. I felt obligated to sign up for this race since it's only 2 miles away, lol! Today's condition were perfect: 57F, 72% RH, 7 mph W wind, sunny.

Run: 0.6 miles, 5:44, 9:30 pace, 114/125 avg/max HR, 149/158 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 130.48 miles

I got out for a short 0.6 mile warm up run. It told me to take it easy. So ... I had no expectations of a fast 5K. I just wanted to run it and get it done.

Run: 3.11 miles, 27:57, 8:59 pace, 137/158 avg/max HR, 157/168 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 133.59 miles

And ... we were off! I started easy and did pass about 10 slower runners until we eased into open running. I told myself I wasn't going to stop ... but did take a tiny walk break at the turnaround and another at the closed Pelicans Nest restaurant. And done in chip time of 28:02, 8:58 pace.

I did OK. I ran under 28, 62nd out of 229, 3rd out of 7 in my M 65-69 age group. RunSignup overall results here and my results here. My splits were 8:53, 9:04, 8:58 and 9:02 over the last 0.11 mile.

Sunday, 6/7/2026 to Saturday, 6/13/2026 - Run Our River 5K - June

I walked 4 times this week, 8.60 miles

I ran 5 times this week, 13.48 miles.

I took 42,480 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 1360.3 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2174-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/7/2026

6076 steps, 42/136 resting/max HR, 183.8/182.4 pounds, 12 floors climbed

Run: 3.16 miles, 31:05, 9:50 pace, 125/142 avg/max HR, 148/200 avg/max cadence, 66F, 73% RH, 12 mph NW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 109.06 miles

I went out for a run on my "Out to the Secret Sidewalk" run ... with the usual (of late) results. I started out at a nice and easy pace and held it until the turn. Then ... I lapsed into the usual ... taking 3 walk breaks. But ... I got out there ... I got to run ... and I got it done. My splits were 9:32, 9:50, 10:16 and 8:58 over the last 0.16 mile.

Monday, 6/8/2026

4170 steps, 42/124 resting/max HR, 182.9/182.2 pounds, 3 floors climbed

Walk: 2.15 miles, 28:08, 13:05 pace, 103/128 avg/max HR, 119/190 avg/max cadence, 63F, 83% RH, 5 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 432.20 miles

I got out for a brisk pace on my "Out to Latta Rd" route. Nothing unusual. My splits were 13:07, 13:09 and 12:36 over the last 0.15 mile.

Tuesday, 6/9/206

12578 steps, 42/145 resting/max HR, 182.5/181.8 pounds, 24 floors climbed

Walk: 2.15 mile, 26:51, 12:29 pace, 93/105 avg/max HR, 132/199 avg/max cadence, 73F, 59% RH, 8 mph SW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 434.35 miles

I got out for a "metal to the pedal" walk on my longer Out to Latta Rd" route. My splits were 12:28, 12:30 and 12:30 over the 0.15 mile. Though ... I got out just be out there.

So ... today's race was the Run Our River 5K - June. It was the 3rd of 6 in the Run Our River 5K series. Today's weather conditions were 76F, 85 % RH, 8 mph NNE wind, mostly cloudy.

Run: 0.90 miles, 8:34, 9:31 pace, 122/131 avg/max HR, 149/156 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 109.96 miles

I got out for a slow out and back 0.9 mile warm up run.

Run: 3.11 miles, 29:39, 9:31 pace, 137/156 avg/max HR, 151/165 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 113.07 miles

And ... we were off! It was a crowded start, so I eased into a slow race pace. I did what I usually do now on a 5K. I ran nice for about half of it and then went into a run/walk until I got done. It was humid so that didn't help either. And ... done in 29:39. My splits were 8:52, 10:17, 9:35 and 8:13 over the last 0.11 mile.

I did what I did. My official results were 72 out of 103, 4th out of 4 in my M 65-69 age group, link here. I did have a bit of difficulty afterwards. I was standing and talking to Dan Sillick when I suddenly felt a bit off and had to quickly sit down on the concrete. Dan went and got a pint of water and suggested that I pour it on my head. I did (man, was it cold!) and quickly felt better. Another guy saw me and said that he had felt light-headed too. It was certainly muggy.

Wednesday, 6/10/2026

4079 steps, 46/96 resting/max HR, 182.6/181.7 pounds, 5 floors climbed

Walk: 2.05 miles, 27:09, 13:15 pace, 90/99 avg/max HR, 124/136 avg/max cadence, 79F, 79% RH, 7 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 436.40 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:30 and 13:03.

Thursday, 6/11/2026

5910 steps, 47/95 resting/max HR, 182.1/181.2 pounds, 6 floors climbed

Walk: 2.35 miles, 31:41, 13:30 pace, 91/100 avg/max HR, 121/245 avg/max cadence, 81F, 70% RH, 12 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 438.75 miles

I got out for a brisk walk on a "Out to Ling Rd & Latta Rd" route. I shortened it by cutting through the LOSP Trail fence on the way back from Latta Rd. My splits were 13:24, 13:27 and 13:54 over the last 0.35 mile.

Friday, 6/12/2026

6469 steps, 44/131 resting/max HR, 184.1/182.0 pounds, 9 floors climbed

Run: 3.16 miles, 33:50, 10:43 pace, 122/134 avg/max HR, 144/157 avg/max cadence, 79F, 74% RH, 10 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 116.23 miles

I got out for a run on my "Out to the Secret Sidewalk" route. I ran because I hadn't run since Tuesday. It was a crappy run. I set a super easy pace and just had no fucking energy past the turnaround. It fucking sucked. My heat tolerance is not there at all. My splits were 9:51, 11:01, 11:13 and 11:21 over the last 0.16 mile.

Saturday, 6/13/2026

3198 steps, 48/138 resting/max HR, 183.0/181.5 pounds, 7 floors climbed

Run: 3.15 miles, 30:40, 9:44 pace, 129/140 avg/max HR, 148/162 avg/max cadence, 72F, 69% RH, 9 mph W wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 119.38 miles

I got for a sluggish run on my "Out to Dewey Ave" route. I just can't keep a running pace for more than a mile now. I ran hard for one mile at got a 8:52 pace then I had to do run/walk breaks. It sucks. My splits were 8:52, 9:56, 10:25 and 9:33 over the last 0.15 mile.

Sunday, 5/31/2026 to Saturday, 6/6/2026 - Charlie McMullen Mile and Fast & Furriest 5K

I walked 3 times this week, 5.05 miles

I ran 7 times this week, 14.29 miles.

I took 47,389 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 makes it puffy looking).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

.

BTW, I am on a 2167-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/31/2026

5711 steps, 46/138 resting/max HR, 184.0/182.6 pounds, 11 floors climbed

Run: 3.16 miles, 29:45, 9:25 pace, 129/144 avg/max HR, 151/221(?) avg/max cadence, 61F, 55% RH, 9 mph WNW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 94.77 miles

I got for a run on my "Out to the Secret Sidewalk" route. I wanted to go with no walk breaks like yesterday, but the fitness wasn't up to it. I ended up taking 3 walk breaks after the turn. I said "Hi" to the four walkers I saw on the Secret Sidewalk. My splits were 9:05, 9:27, 9:49 and 8:43 over the last 0.16 mile.

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

I walked 14 times in May for 23.15 miles, 1.65 miles/walk and 94 walks so far in 2026 for 155.45 miles, 1.65 miles/walk.

I ran 19 times in May for 71.71 miles, 3.77 miles/run and 70 runs so far in 2026 for 202.93 miles, 2.90 miles/run.

I ran 2 races in May

 05/12 - Run Our River 5K, 27:29, 8:51 pace, 92nd out of 167, 4th out of 5 in my M 65-69 age group, 52F, 41% RH, 15 mph NE wind, cloudy

 05/23 - Sunset House 5K, 27:40, 8:55 pace, 61st out of 194, 2nd out of 7 in my M 65-69 age group, 54F, 71% RH, 21 mph SSE wind, light sprinkles

I took 242.750 in May and 1,004,512 steps so far in 2026.

Monday, 6/1/2026

5717 steps, 44/108 resting/max HR, 184.7/184.0 pounds, 7 floors climbed

Walk: 2.15 miles, 27:18, 12:43 pace, 98/118 avg/max HR, 124/257 avg/max cadence, 54F, 71% RH, 5 mph NNE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 427.15 miles

I got out for my first "official" exercise activity on my first day of retirement. I set up a "metal to the metal" pace. My splits were 13:02, 12:21 and 12:58 over the last 0.15 mile. 

Tuesday, 6/2/2026

6337 steps, 42/141 resting/max HR, 184.9/183.2 pounds, 12 floors climbed

Run: 3.17 miles, 29:59, 9:27 pace, 132/142 avg/max HR, 151/158 avg/max cadence, 72F, 33% RH, 13 mph WNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 97.94 miles

Well ... I slept in on day 2 of retirement. I discovered that if I put on an eye shade that I could sleep past 5:30 AM. So ... I slept until almost 8 AM! I didn't get out until just a smidge past noon. The sun was high so I didn't have much shade on my "Out to Dewey Ave". I held a nice and easy pace and took one tiny walk break. My splits were 9:18, 9:29, 9:32 and 9:31 over the last 0.17 mile.

Wednesday, 6/3/2026

8473 steps, 41/139 resting/max HR, 184.4/182.7 pounds, 9 floors climbed

Run: 3.15 miles, 31:02, 9:52 pace, 122/141 avg/max HR, 146/163 avg/max cadence, 70F, 43% RH, 7 mph WNW wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 101.09 miles

I slept in ... again. My "Punch In" alarm at 7:58 AM has morphed into a "Wake Up" alarm. I got out around 9:30 AM for a run on my "Out to the Secret Sidewalk". It was OK until the turn. It then turned into a bunch of runs with big walk breaks. I guess I am having trouble getting used to the warmth. My splits were 9:18, 10:03, 10:24 and 8:48 over the 0.15 mile.

My darling wife, Christine, and I got out for a bit. We went to pick up her new eyeglasses from Flaum Eye Center on South Clinton Ave Then Christine told me that she felt lucky so we headed out to Del Lago Casino. We were up for a while on her $80 but we left with about $40 because we didn't leave right away. Oh, well!

Thursday, 6/4/2026

4253 steps, 42/103 resting/max HR, 184.5/184.4 pounds, 8 floors climbed

Walk: 1.45 miles, 19:40, 13:31 pace, 93/113 avg/max HR, 124/134 avg/max cadence, 54F, 77% RH, 5 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 428.60 miles

I got out a bit before 7 AM for a brisk walk on my "Another Mile" route. My splits were 13:31 and 13:31 over the last 0.45 mile.

I had to get my walk in before I went to Flaum Eye Center at Collegetown for an 8:20 AM eye appointment. My eye prescription changed a bit but not much.

Friday, 6/5/2026

8870 steps, 41/137 resting/max HR, 185.0/184.4 pounds, 16 floors climbed

Walk: 1.45 miles, 21:29, 14:50 pace, 81/92 avg/max HR, 111/122 avg/max cadence, 70F, 53% RH, 8 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 430.05 miles

I got an OK walk on my "Another mile" route. My splits were 14:54 and 14:41 over the last 0.45 mile.

Tonight's race was my 12th Charlie McMullen Mile. I headed out to Saint John Fisher University like usual ... and no one was there. I whipped out my phone and found out that the race was being held at East Rochester High School. Oops! I headed over there and waited for the Men/Women 8-10 min pace race.

Run: 0.25 mile, 2:31, 10:00 pace, 113/120 avg/max HR, 143/152 avg/max cadence, 84, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 101.34 miles

I got out for a very east run on the artificial turf football field while the Men/Women 10+ pace race was going on.

Run: 1.01 mile, 8:05 pace, 8:00 pace, 142/149 avg/max HR, 159/174 avg/max cadence, 84F, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.35 miles

I was a bit nervous because I knew my fitness was a bit off. But ... I was lined up ... and we were off! I settled into fifth ... and held it for almost the entire race. I desperately wanted to stop for a breath on every lap, but I didn't. I moved into fourth for about 10 seconds on the backstretch on the 4th lap before someone passed me and I was fifth again. I tried to sprint on the last 100 yards, but it was too little too late. I saw the time was approaching 8:00 and I was done around 8:05! My lap estimates were 1:57, 3:58, 6:01 and 8:05.

My official time was 8:04.44, per Leone Timing link here. I was quite surprised by my time. I thought I was running 8:30. I guess I was quicker than I thought.

Saturday, 6/6/2026

8028 steps, 42/144 resting/max HR, 183.3/182.7 pounds, 13 floors climbed

Today's race was the Fast and Furriest 5K. I have never run this race. I signed up for it when I saw a 5OFF coupon in my email about a month ago. I did run the 10K way back in 2012 (lifetime PR of 42:49) and 2013. A light rain was falling but I was signed up so I went. The race venue was the Verona Street Animal Society at 184 Verona St. I parked in the Kodak parking lot around 7:30 AM. It poured for about 10 minutes shortly afterward I picked up my bib so I stayed in my Trax until the 10K started at 8 AM. The rain had almost stopped by then.

Run: 0.40 mile, 4:06, 10:15 pace, 120/133 avg/max HR, 146/155 avg/max cadence, 69F, 73% RH, 9 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.75 miles

I got out for a little warm up run. Nothing earthshaking. 

Run: 3.15 miles, 28:58, 9:12 pace, 133/149 avg/max HR, 151/168 avg/max cadence, 65F, 93% RH, 10 mph SSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 105.90 miles

Boots yelled "Goooooooooooooooooo" ... and off we went ran! I set off at a nice and easy pace but I started to walk at under 1 mile when I got to the first slight rise. I just didn't have the gumption to keep running so I lapsed into a run/walk and got it done. I think I was allowing negative thoughts to affect my running. My splits were 8:44, 9:22, 9:36 and 8:38 over the last 0.15 mile.

I sort of did OK. I was 45th out of 232, 3rd out of 7 in my M 60-69 age group, results here, my results here, race certificate here.

Sunday, 5/24/2026 to Saturday, 5/30/2026

I walked 4 times this week, 7.10 miles

I ran 3 times this week, 8.91 miles.

I took 71,179 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 makes 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 2160-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/24/2026

7999 steps, 45/128 resting/max HR, 181.1 pounds, 20 floors climbed

Run: 4.45 miles, 43:47, 9:52 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 55F, 77% RH, 13 mph SSE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 84.0 miles

I got out around 9 AM for a try at my "Out by the pier and around" route. It was the usual OK run for 2.4 miles. Then ... a lot of walk breaks ensued. I just didn't have much energy. My splits were 9:22, 9:14, 10:19, 10:32 and 9:56 over the last 0.45 mile.

Monday, 5/25/2026

7881 steps, 42/136 resting/max HR, 182.5/181.1 pounds, 12 floors climbed

Run: 4.46 miles, 42:45, 9:36 pace, 125/141 avg/max HR, 151/163 avg/max cadence, 61F, 88% RH, 7 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 88.46 miles

I got for around 8:30 AM for another try at my "Out by the pier and around" route. I made it to mile 2.5 before I had to stop and walk a bit. Progress ... I guess. My splits were 9:27, 9:26, 9:47, 10:01 and 8:53 over the last 0.46 mile.

Tuesday, 5/26/2026

11047 steps, 42/95 resting/max HR, 1835/183.2 pounds, 10 floors climbed

Walk: 1.75 miles, 23:01, 13:09 pace, 92/106 avg/max HR, 122/189 avg/max cadence, 54F, 94% RH, 8 mph SW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 419.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping, the grass was green, the trees had leaves, the grass on the Lake Shore Country Club was being cut and the sun was up. My splits were 12:50 and 13:34 over the last 0.75 mile.

Wednesday, 5/27/2026

10641 steps, 46/127 resting/max HR, 184.7/184.4 pounds, 12 floors climbed

Walk: 1.75 miles, 23:21, 13:21 pace, 122/133 avg/max HR, 120/141 avg/max cadence, 61F, 63% RH, 8 mph WSW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 421.40 miles

I got out for a brisk walk on my very usual "Out to Ling Rd" route. I have decided to do walks for the rest of the week since I did to get up and out to my last week at Ricoh at some semblance of on-time. My splits were 13:14 and 13:29 over the last 0.75 mile.

Thursday, 5/28/2026

13326 steps, 42/106 resting/max HR, 184.1/183.7 pounds, 11 floors climbed

Walk: 1.85 miles, 24:29, 13:14 pace, 98/112 avg/max HR, 121/134 avg/max cadence, 54F, 77% RH, 5 mph NNW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 423.25 miles

I got out for a brisk walk on my "Out to Ling Rd" route. I was out early since I only got 4.5 hours of sleep. I woke up around 4 AM, heard the heat go on at 4:17 AM, went downstairs to close a window ... and then gave up going back to sleep at 4:30 AM.

Friday, 5/29/2026

12317 steps, 40/120 resting/max HR, 184.4/184.0 pounds, 15 floors climbed

Walk: 1.75 miles, 23:27, 13:24 pace, 101/126 avg/max HR, 122/192 avg/max cadence, 48F, 87% RH, 6 mph WSW wind, wind chill 46F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 425.0 miles

I got out for yet another walk on my usual "Out to Ling Rd" route. My splits were 13:22 and 13:28 over the last 0.75 mile.

Well ... today was my last day working for Ricoh taking care of the Ricoh printers at L3Harris SAS. I tried to get as much as I could done. My position will be filled by Ricky Kendrick who now cover both L3Harris CS (4 buildings with 120 printers) and L3Harris (4 buildings with 88 printers). I escorted a Ricoh tech, Aaron Stornelli, to my B601 office so he could work on a IMC4500 that had an internal finisher issue. The plan was to fix it so it could be shipped from B601 to the RTP-B5 lobby to replace a MPC307 that couldn't be fixed without lots of disassembly. He gave up on that and said he was going to order a control board and LCD to fix a MPC307 with a SC672 error. However, shipping the MPC307 (once fixed ... hopefully) from B601 to RTP-B5 is complicated that this MPC307 has no base with wheels. Ricky came over at 10 AM for 2 hours and I tried to show what he needed to know about ordering ink, plotter paper, etc. I filled out hard drive surrender sheets for 16 hard drives, e-wasted 2 Ricoh printers, e-wasted several laptops (don't ask) and looked at all the SAS & CS printers remotely so I could give Ricky a good start at what had toner, needed toner and any service issues. I logged out at 5 PM ... but didn't leave B601 until 6 PM.

It's really something ... retirement. I have worked since I was 16. My first job was at Carroll's in Newark. I have worked at the same 4 to 5 buildings for the pas 25 years for the company known by 5 different names: Kodak CG&S, ITT, Exelis, Harris and L3Harris ... but never ever worked for them. I worked 7 years for TCN as a contractor in Desktop Delivery deploying Windows NT, Windows 2000 desktops and laptops (I remember wrestling 21" monitors around). Then I worked 7 years for Synergy when Exelis outsourced their printer support. I worked on replacing all their HP printers with Lexmark printers. I was grandfathered into my position with Ricoh when Harris changed over to Ricoh for their printers. I was there for 2 refreshes of Ricoh printers. The first one replaced all the Lexmark printers with Ricoh printers. The second one replaced the 5 year old Ricoh printers with new Ricoh printers. It was completed just before COVID-19 in 2020. I guess I will shut off my 7:58 AM Punch In M/Tu/W/Th/F alarm.

 

Saturday, 5/30/2026

7968 steps, 47/137 resting/max HR, 184.5/183.6 pounds, 16 floors climbed

Run: 3.15 miles, 29:05, 9:14 pace, 127/140 avg/max HR, 154/163 avg/max cadence, 52F, 62% RH, 14 mph N wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 91.61 miles

I got for my first retirement run this morning. My body and legs really didn't want to run after 4 days of walking. I told myself that I would NOT take any walk breaks ... and ... I didn't. I wanted to ... but I didn't. My pace felt really sluggish and slow ... but I didn't take any walk breaks. My splits were 9:12, 9:25, 9:07 and 8:56 over the last 0.15 mile.

I changed to my fifth (yes, 5th) bone conduction earphones. First was a Air Shokz OpenMove (stopped charging), second was another Shokz OpenMove (sound died in left ear), a CelsusSound S800C (broke apart when I dropped a few too many times), another CelsusSound S880C (sound died in right ear). My fifth is a TechNet, link here. I got it on sale for $23. The CelsusSounds were around $30. The OpenMoves were around $80 to $100. So ... I have from name brand down to generic. Hey ... generic brands need some love too, :-)!

Sunday, 5/17/2026 to Saturday, 5/23/2026 - Sunset House 5K

I walked 3 times this week, 5.25 miles

I ran 5 times this week, 14.90 miles.

I took 50,174 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 makes 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 2153-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/17/2026

7594 steps, 41/131 resting/max HR, 184.0/182,4 pounds, 77 floors climbed

Run: 4.45 miles, 46:36, 10:35 pace, 123/134 avg/max HR, 143/160 avg/max cadnce,  72F, 73% RH, 15 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 69.10 miles

Well ... I've run 13 in-person Lilac 10Ks ... on this Sunday in May ... but not this Sunday. I got up, set up the coffee, got dressed and dragged myself outside just before 9 AM to see if I could run a bit longer than 5K. Well ... I couldn't and was glad that I didn't waste $50 on trying to run the 2026 Lilac 10K. I just couldn't hold any semblance of a running pace mile 2 and took numerous walk breaks (and some weren't tiny). So ... I guess I shouldn't sign up for any 10Ks. My splits were abysmal ... 9:21, 9:35, 10:48, 12:05 and 10:32 over the last 0.45 mile.

Monday, 5/18/2026

7112 steps, 42/102 resting/max HR, 182.5/181.8 pounds, 4 floors climbed

Walk: 1.75 miles, 24:49, 14:11 pace, 83/93 avg/max HR, 117/137 avg/max cadence, 70F, 73% RH, 13 mph SW wind, partly sunny

Shoes: white Brooks Glycerin GTS21 - 414.40 miles

It was a Monday, so it was a walk day. I got out on my usual "Out to Ling Rd" route. What was unusual was walking for a bit with Phil Alesio who lives in a house somewhere across Greenleaf Rd. I have seen him occasionally but never for more than a few seconds as our paths crossed. He's 66 and not retired yet. My splits were 14:30 and 13:46 over the last 0.75 mile.

Tuesday, 5/19/2026

8925 steps, 41/141 resting/max HR, 183.3/181.8 pounds, 16 floors climbed

Run: 3.15 miles, 29:48, 9;28 pace, 129/144 avg/max HR, 153/161 avg/max cadence, 72F, 78% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 72.25 miles

I got out around 8:30 AM for a out and back on my "Out to Dewey Ave" route. I really tried to not stop for a walk break but ended up stopping at the turn and again on the way back. My splits were 9:25, 9:26, 9:33 and 9:23 over the last 0.15 mile.

Wednesday, 5/20/2026

5814 steps, 41/133 resting/max HR, 184.0/183.5 pounds, 13 floors climbed

Walk: 1.75 miles, 23:07, 13:11 pace, 109/133 avg/max HR, 126/198 avg/max cadence, 59F, 88% RH, 15 mph NNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 416.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. I pushed the past since it was a bit nippy and windy. My splits were 13:07 and 13:16 over the last 0.75 mile.

Thursday, 5/21/2026

6765 steps, 41/139 resting/max HR, 184.6/184.0 pounds, 9 floors climbed

Run: 3.15 miles, 28:55, 9:11 pace, 129/142 avg/max HR, 154/165 avg/max cadence, 48F, 66% RH, 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 75.40 miles

I got out around 7 AM for a simple out and back on my "Out to Dewey Ave". I only took a teeny-tiny walk break at the turn and when I crossed back over Greenleaf Rd on the way back. It's progress. My splits were 9:18, 9:12, 9:05 and 8:46 over the last 0.15 mile. Wow... I haven't seen a negative split on any run in a while!!!

Friday, 5/22/2026

5804 steps, 41/103 resting/max HR, 183.7/183.2 pounds, 7 floors climbed

Walk: 1.75 miles, 23:19, 13:19 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 45F, 81% RH, 3 mph E wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 417.90 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping and the world around me was just the same as usual. My splits were 13:14 and 13:25 over the last 0.75 mile.

Saturday, 5/23/2026

8160 steps, 41/142 resting/max HR, 182.9/183.2 pounds, 12 floors climbed

Today's race was the Sunset House 5K. It was the 4th out of 12 in the 2026 Rochester Runner of the Year series. It was also the first of the 12 that I have raced this year. The race venue, the Irondequoit Church of Christ is at the corner of Titus Ave and Cooper Rd, which was a 10 minute drive.

Run: 1.0 mile, 9:30, 9:30 pace, 116/128 avg/max HR, 152/157 avg/max cadence, 57F, 59% RH, 12 mph S wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 76.40 miles

I got out for a little 1 mile warm up run.

Run: 3.15 miles, 27:40, 8:46 pace, 134/146 avg/max HR, 157/167 avg/max cadence, 54F, 71% RH, 21 mph SSE wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 79.55 miles

And ... after some unheard pre-race instructions, prayer and the Star Spangled Banner ... we were off! I set up a nice and easy race pace. I held it except for a tiny walk break at the water stop at mile 2.2. Then it back up to race pace ... and done in 27:38. 

I went inside for a couple pieces of breakfast pizza. I got a bit chilled so I went out to the Trax. I changed to a dry long sleeve tech and went home.

I did OK, I was 61st out of 194, overall results here and my official 27:38, 8:55 pace results here. I finished 2nd out of 7 in my M 65-69 age group. My splits were 8:35, 8:45, 9:01 and 8:33 over the last 0.15 mile. 

I didn't stick around for the awards ... so ... I wonder what I would have gotten? Update ... nothing since only age group winners got awards.

Sunday, 5/10/2026 to Saturday, 5/16/2026 - Run Our River 5K - May

I walked 3 times this week, 5.25 miles

I ran 3 times this week, 6.90 miles.

I took 51,676  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 makes 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 2146-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/10/2026

5490 steps, 42/140 resting/max HR, 183.9/182.4 pounds, 12 floors climbed

Run: 3.15 miles, 29:26, 9:20 pace, 129/146 avg/max HR, 152/164 avg/max cadence, 48F, 66% RH, 9 mph WNW wind, wind chill 45F, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 54.49 miles

My legs were a bit cranky, but I did get out on my "Out to the Secret Sidewalk" route. It was warmer so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I still took a couple tiny walking breaks. I don't know if it's physical or mental, but I can't seem to hold my pace for a 5K no matter how slow I start out. My splits were 9:09, 9:22, 9:36 and 8:38 over the last 0.15 mile.

Monday, 5/11/2026

7355 steps, 42/106 resting/max HR, 182.8/182.4 pounds, 17 floors climbed

Walk: 1.75 miles, 23:52, 13:39 pace, 93/116 avg/max HR, 121/133 avg/max cadence, 39F, 93% RH, 5 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 409.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My run/walk schedule is Sunday through Saturday: Run/Walk/Run/Walk/Run/Walk/Run. I run every Saturday and Sunday and then alternate Walk/Run. It works. Anyways, my splits were 13:30 and 13:50 over the last 0.75 mile.

Tuesday, 5/12/2026

8587 steps, 40/144 resting/ax HR, 184.0 pounds, 11 floors climbed

Today was the 2nd of 6 races in the Run Our River 5K series. I headed after work for Ricoh at L3Harris SAS and got there in 10 minutes like usual. No worries. It occurred to me as I was leaving that this will be the last time that I will be doing that. I will be retiring from Ricoh at the end of May.

Run: 0.65 miles, 6:09, 9:26 pace, 117/131 avg/max HR, 149/157 avg/max cadence, 57F, 44% RH, 13 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 55.14 miles

I got out for a nice warm up from the race start to the Dinosaur Barbeque and back. 

Run: 3.10 miles, 27:32, 8:52 pace, 137/146 avg/max HR, 155/1171 avg/max cadence, 52F, 41% RH, 15 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 58.24 miles

There seemed to be more "new" people at this race, so the start was a bit tightly packed. And ... we were off! I managed to not run into anyone as I slowly brought myself up to a semblance of a race pace. I did manage to hold it until mile 1.35 for a tiny walk break. I took another at mile 2.25 and mile 2.73. I did manage a good pace between the breaks though. It was what it was. I ran another 5K. It was my 143rd ... believe it or not. 

I finished in 27:29 chip time, complete results here, my results here. I did OK. I was 92nd out of 167, 4th out of 5 in my M 65-69 age group. My splits were 8:39, 8:58, 9:09 and 7:43 over the last 0.15 mile.

Wednesday, 5/13/2026

7167 steps, 41/94 resting/max HR, 182.9/182.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 89/101 avg/max HR, 124/194 avg/max cadence, 48F, 93% RH, 8 mph SE wind, wind chill 45F, light rain

Shoes: white Brooks Glycerin GTS21 - 410.90 miles

It was a bit cooler. It was raining. But ... it was a walk day, so I got up, set up the coffee, got dressed in my usual winter/spring(?) walking gear and got out there. I ended up getting a bit wet but my walk on my usual "Out to Ling Rd" route got done. My splits were 13:23 and 13:30 over the last 0.75 mile.

Thursday, 5/14/2026

7818 steps, 41/136 resting/max HR, 183.2/182.2 pounds, 13 floors climbed

Run: 3.15 miles, 29:20, 9:20, 131/145 avg/max HR, 153/13 avg/max cadence, 46F, 76% RH, 7 mph WSW wind, wind chill 43F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 61.39 miles

I got out around 7 AM for a nice run on my "Out to the Secret Sidewalk" route. It was a bit chilly but I wore shorts anyways ... along with my usual Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I was happy that I had only to take one tiny walk break at the bottom of the Greenleaf Rd hill on the way back. Baby steps! My splits were 9:13, 9:23, 9:22 and 8:49 over the last 0.15 mile.

Friday, 5/15/2026

8496 steps, 40/102 resting/max HR, 184.1/183.8 pounds, 8 floors climbed

Walk: 1.75 miles, 22:43, 13:00 pace, 85/102 avg/max HR, 129/196 avg/max cadence, 51F, 87% RH, 1.3 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 412.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Yada, yada, yada ... but it's what I do. My splits were 12:55 and 13:05 over the last 0.75 mile.

Saturday, 5/16/2026

6793 steps, 42/138 resting/max HR, 184.6/183.9 pounds, 16 floors climbed

Run: 3.26 miles, 31:17, 9:35 pace, 149/161 avg/max HR, 148/165 avg/max cadence, 64F, 49% RH, 10 mph SW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 64.65 miles

My aches, pains and a lack of motivation plagued me for a while ... but I got up off the couch, got dressed and got out there. It took a bit of will and stubbornness. I set up the usual nice and easy pace on the "Out to the Secret Sidewalk" route. I didn't hold it on the way back as I took 3 not-so-tiny walk breaks (one due to traffic). Oh well ... I am not in any semblance of shape past a 5K. Hence ... I am not signed up for tomorrow's Lilac 10K. I limped the last 0.75 mile last year due to left knee pain. My splits were 9:19, 9:29, 10:02 and 9:12 over the last 0.26 mile.