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

I walked 3 times this week, 5.25 miles

I ran 5 times this week, 14.90 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 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pound, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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

steps, resting/max HR, pounds, 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 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 - June

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 39, 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.

Sunday, 5/3/2026 to Saturday, 5/9/2026

I walked 3 times this week, 6.05 miles

I ran 4 times this week, 13.90 miles.

I took 53,770 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 2139-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, 5/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/3/2026

6652 steps, 41/138 resting/max HR, 184.8/184.1 pounds, 12 floors climbed

Run: 3.15 miles, 29:11, 9:15 pace, 128/147 avg/max HR, 153/166 avg/max cadence, 34F, 86% RH, 6 mph W wind, wind chill 29F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 38.34 miles

I got out for a nice and easy 5K on my "Out to Stutson St Overlook" route. I took a walk break on the hill up to the Overlook. My splits were 9:18, 9:38, 8:58 and 8:19 over the last 0.15 mile.

I took a quick shower and then Christine and I were out the door by 8:30 AM. Where ... you ask? We headed to a Bob Evans in Jamestown NY to meet up with Christine's two brothers: Bill and Rich, and their respective wifes: Patty and Jill. We got there exactly at 11 AM and were the first ones there. We talked and ate and then talked some more.

Then it was onward to Penzey's in Buffalo. This store was way into Buffalo and not at some stripmall. I had to parallel park (OK on the second try) on a side street!

Then it was home, sweet, home at our townhouse in Greenleaf Meadows in the ROC. 

Monday, 5/4/2026

6957 steps, 43/102 resting/max HR, 185.1/184.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 91/98 avg/max HR, 119/136 avg/max cadence, 54% RH, 12 mph SSW wind, wind chill 46F, cloudy

Shoes: white Brooks Glycerin GTS21 - 405.35 miles

I got out just a smidge before 7 AM for a brisk walk on my "Out to Ling Rd" route. Nothing unusual. I picked up 2 cans to recycle so I made a dime on my walk. My splits were 13:20 and 13:22 over the last 0.75 mile.

Tuesday, 5/5/2026

8758 steps, 43/134 resting/max HR, 185.7/184.2 pounds, 17 floors climbed

Run: 3.15, 30:09, 9:34 pace, 125/139 avg/max HR, 149/165 avg/max cadence, 63F, 68% RH, 15 mph SW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 41.49 miles

My darling wife, Christine, had a pre-run idea that I delayed me for a bit of "morning delight". I got out for a rather sluggish run on my "Out to the Secret Sidewalk" route. My splits were 9:13, 9:30, 10:07 and 8:37 over the last 0.15 mile.

Wednesday, 5/6/2026

8352 steps, 42/114 resting/max HR, 185.5/185.2 pounds, 13 floors climbed

Walk: 2.25, 31:09, 13:51 pace, 102/118 avg/max HR, 121 avg cadence, 45F, 93% RH, 7 mph E wind, wind chill 41F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 43.74 miles

It had rained overnight so the sidewalk on Greenleaf Rd was waterlogged. I ended up on the shoulder of Greenleaf Rd on my "Out to Beach Ave" route. My splits were 14:01, 13:34 and 14:18 over the last 0.25 mile. 

Thursday, 5/7/2026

7166 steps, 41/139 resting/max HR, 186.7/185.8 pounds, 15 floors climbed

Run: 3.15 miles, 28:52, 9:09 pace, 129/143 avg/max HR, 152/164 avg/max cadence, 39F, 93% RH, calm, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 46.89 miles

I got my butt up and out in the warm ... who am I kidding ... it was chilly ... air around 7 AM for a 5K on my "Out to the Secret Sidewalk" route. I wore shorts (it's May ... it's Spring ... somewhere), my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I did take one tiny walk break at the bottom of the Greenleaf Rd hill. I did run a bit better. My splits were 9:09, 9:19, 9:07 and 8:22 over the last 0.15 mile.

Friday, 5/8/2026

7294 steps, 40/95 resting/max HR, 186.9/186.8 pounds, 9 floors climbed

Walk: 2.05 miles, 27:37, 13:38 pace, 39F, 100% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 407.40 miles

I got out for a brisk walk on my "Out to Latta Rd". I counted the number of trees that had been cut down on the section of LOSP Trail between Latta Rd and Greenleaf Rd. My tally was 28 on the south side and 40 on the north side. Wow! My splits were 13:26 and 13:32.

Saturday, 5/9/2026

8591 steps, 40/139 resting/max HR, 185.4/183.7 pounds, 13 floors climbed

Run: 4.45 miles, 41:52, 9:24 pace, 130/145 avg/max HR, 151/167 avg/max cadence, 45F, 81% RH, calm, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 51.34 miles

It was a trifle warmer, calm and partly cloudy this morning. I wanted to go a bit longer on my run this morning, so I chose my "Out by the pier and around" route. I stopped to take a picture at mile 1.32 and a couple more time for tiny walk breaks. 

I am still feeling a bit tired and unable to hold the pace I had last year. It could be that I am out of shape ... or ... maybe I'm a bit older. My splits were 9:16, 9:13, 9:23, 9:57 and 8:58 over the last 0.45 mile.