Sunday, 6/21/2026 to Saturday, 6/27/2026 --- IN PROGRESS

I walked 3 times this week, 6.35 miles

I ran 3 times this week, 9.47 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

.

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

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

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

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

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

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

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.

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.