I walked 5 times this week, 8.35 miles.
I ran 3 times this week, 7.75 miles.
I took 50,270 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).
BTW, I am on a 2020 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, 1/3). There
were more than a few days when a mile was all I could walk or limp.
Sunday, 1/4/2026
4289 steps, 47/109 resting/max HR, 178.8/178.7 pounds, 9 floors climbed
Walk: 1.80 miles, 27:39, 15:22 pace, 97/118 avg/max HR, 112/123 avg/max
cadence, 27F, 80% RH, 5 mph N wind, cloudy
Shoes: blue Brooks Salomon SpeedCross 4 trail - 352.35 miles
It seems like the dead of winter is upon us. A smidge of snow had fallen all
day. I got out for a walk on my usual "Out to Ling Rd" route during the Bills
game. I listened to it on my Spectrum app as I walked. The sidewalk on
Greenleaf Rd had 3 to 4 inches of snow. The smidge of snow made any road that
I walked on a bit slippery. My splits were 15:17 and 15:30 over the last 0.80
mile.
Monday, 1/5/2026
6831 steps, 50/106 resting/max HR, 10 floors climbed
Walk: 1.80 miles, 28:27, 15:48 pace, 92/104 avg/max HR, 112/223 avg/max cadence, 32F, 74% RH, calm, cloudy
Shoes: blue Brooks Salomon SpeedCross 4 trail - 354.15 miles
I didn't feel like getting out early and Christine started supper early so I couldn't get out before supper. Christine made burgers and homemade french fries that were very filling. The weight scale said that I had gained 4 pounds??? I quickly (so it wouldn't record it) stepped on and off several times to the same depressing figure (more or less) ... so no weight today. Anyway ... I got out for a bloated walk in the dar on my usual "Out to Ling Rd" route. It was just above freezing and as calm as a bell. The sidewalk still had about 4 inches of slippery snow from lake effect snow that had fallen during the morning. My splits were 15:51 and 15:44 over the last 0.80 mile.
Tuesday, 1/6/2026
5874 steps, 48/106 resting/max HR, 8 floors climbed
Walk: 1.15 miles, 15:17, 13:18 pace, 90/101 avg/max HR, 132/143 avg/max cadence, 36F, 75% RH, 6 mph E wind, wind chill31F, light rain
Shoes: white Brooks Glycerin GTS21 - 223.76 miles
I slept horribly plus I had to get to L3Harris SAS B101 to escort a Ricoh tech at 8:30 AM. The new control board for the Ricoh MPC306 (10 years old) didn't fix it. He has ordered a new LCD ... I hope that fixes it. The weather forecast was for rain so I got out at B601 when it was only light rain on my "Around B601" route. I got it done.
Wednesday, 1/7/2026
8501 steps, 48/105 resting/max HR, 10 floors climbed
Walk: 1.65 miles, 21:56, 13:18 pace, 99/110 avg/max HR, 130/240 avg/max cadence, 36F, 87% RH, 10 mph WNW wind, wind chill 29F, cloudy
Shoes: white Brooks Glycerin GTS21 - 225.41 miles
I slept in again but I got for a brisk walk before lunch on my "Around B601" route. My splits were 13:22 and 13:11 over the last 0.65 mile.
Thursday, 1/8/2026
8778 steps, 44/94 resting/max HR, 185.8 (up 7!!!) pounds, 11 floors climbed
Walk: 1.80 miles, 25:32, 14:12 pace, 80/104 avg/max HR, 120/134 avg/max cadence, 46F, 61% RH, 3 mph SE wind, cloudy
Shoes: white Brooks Glycerin GTS21 - 227.21 miles
I got out for an OK walk after work on my usual "Out to Ling Rd" route. Why ... so many walks? I just don't have any extra energy for a run right now. I just feel "blah" and my cold, flu, covid(?), whatever(!) is just dragging on. Anyway ... it was just a normal in the midst of a short-lived (I'm sure) January thaw. Whoppee! My splits were 14:22 and 13:59 over the last 0.8 mile.
Friday, 1/9/2026
6890 steps, 42/140 resting/max HR, 184.3/182.9 pounds, 22 floors climbed
Run: 2.05 miles, 19:09, 9:19 pace, 133/145 avg/max HR, 155/163 avg/max cadence, 52F, 47% RH, 16 mph S wind, cloudy
Shoes: white Brooks Glycerin GTS21 - 229.26 miles
I went to bed early and fell asleep by 9:30 PM but ... did I sleep well? The answer would be no. But ... I dragged myself outside into the unusually warm and windy darkness of a January morning. I set off at a "just get it done" shuffle/run on a short "Out to Beach Ave" route. I held the pace and definitely wanted to stop on every other step. But ... I got it done ... just to prove that I could still run. My splits were 9:11 and 9:29 (into the wind).
Saturday, 1/10/2026
10067 steps, 40/146 resting/max HR, 182.8/183.1 pounds, 20 floors climbed
Today's race was Freezeroo #3 out at Pineway Ponds Park in Spencerport. I was still getting over the "crud" that my darling wife, Christine, and I have had since before Christmas. It was my 14th Freezeroo #3 and the 11th on this course. I got out to the race venue around 9:10 AM in plenty of time for the 10 AM start. The race conditions were 37F, 75% RH, 9 mph SE wind, wind chill 31F, overcast.
Run: 0.61 miles, 5:28, 9:02 pace, 116/133 avg/max HR, 153/159 avg/max cadence
Shoes: white Brooks Glycerin GTS21 - 229.87 miles
Run: 5.09 miles, 45:35, 8:57 pace, 146/148 avg/max HR, 157/167 avg/max cadence
Shoes: white Brooks Glycerin GTS21 - 234.96 miles
I got out for a little warm up run to get my legs warm. And ... we were off! I adjusted my race pace to "get it done" and just let other runners by me. I started to take my 3 walk breaks after mile 3. I didn't like seeing the clock past 45:00 when I got there. But ... it's what I could do today. And ... done with a chip time of 45:36.
I was tired after the race. I slowly walked up to the lodge and plopped myself down. I got up for a bit of nourishment. I was pooped. But ... I got it done. I was 73rd out of 133, 7th out of 8 in my M 65-69 age group. The Runsignup results
here, my results
here. I did notice that if I had run just 30 seconds faster that I would have jumped up to 4th in my age group. My splits were 8:37, 8:54, 8:57, 9:29, 8:56 and 7:48 over the last 0.09 mile.
I was just sitting and collecting the energy to move when a woman from GRRC (Greater Rochester Running Club) came up and asked me my name.
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| 2023 RROY M 65-69 age group 3rd place |
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| 2024 RROY M 65-69 age group 2nd place |
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| 2024 RROY overall 7th place (I ran 10 out of 12 races) |
I told her and she told me that she had stuff for me. Well ... she had quite a lot. It was all the plaques that I hadn't picked up because I hadn't gone to the GRRC banquets for the past 2 years.
