I ran 3 times this week, 8.46 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).
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 2216-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, 7/18). There were more than a few days when a mile was all I could walk or limp.
Sunday, 7/19//2026
steps, resting/max HR, pounds, floors climbed
Run: 3.16 miles, 28:48, 9:06 pace, 135/150 avg/max HR, 155/239 avg/max cadence, 64F, 73% RH, 7 mph NNW wind, partly cloudy
Shoes: blue/orange Brooks Glycerin GTS22 - 173.78 miles
Today's race was the Jungle Jog 5K held at the Seneca Park Zoo. I raced it back in 2024 so I knew the course. It was the 6th of 12 2026 Rochester Runner of the Year races. I have run the last 3.
The Jungle Jog 5K was only a 10 minute car ride and I got there at 7:01 AM for the 8 AM start. Why so early? Well ... you have to park about a mile away and then walk to the start. I had plenty of time, but I still walked at a good clip. I didn't take a warmup run and opted for a bit of stretching and bouncing at the start.
And ... we were off! I got slowly up to an OK race pace when I got to open road. I just let people by and concentrated on my race. The first mile was rolling at first and then a climb out of Trout Lake. I took a fast walk break there at mile 0.6 and another at mile 2.4. I was OK with that. I had shortened my stride and made it one long run on the out to St Paul St and back and then into the Zoo before I took another walk break on the climb inside the Zoo. Then I ran it on in. I didn't like seeing the clock go almost to 29 minutes ... but it was what it was. I'm still running ... so it was a good day.
Monday, 7/20/2026
steps, resting/max HR, pounds, floors climbed
Walk: 2.15 miles, 28:23, 13:13 pace, 89/100 avg/max HR, 123/137 avg/max cadence, 64F, 64% RH, 7 mph SSW wind, sunny
Shoes: blue/orange Brooks Glycerin GTS22 - 175.93 miles
I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:14, 13:05 and 14:06 over the last 0.15 mile.
Tuesday, 7/21/2026
steps, resting/max HR, pounds, floors climbed
Walk: 1.05, 15:29, 14:50 pace, 66F, 88% RH, 9 mph SW wind, overcast
Shoes: white Brooks Glycerin GTS21 - 469.75 miles
Wait! What? I didn't run the Run Our River 5K - July that had 57 finishers? Yes ... that's what happened. Let back up. I got an email from Rochester Running Company around 3 PM saying that a thunderstorm was forecast right during the race at 6:15 PM. I looked at my weather apps and sure enough a front was supposed to slam through. The email suggested what they might do ... run, delay or cancel. Well ... the sky up at my Greenleaf Meadows townhouse started to get dark at 5 PM and was really dark by 5:30 PM when I could have gotten ready and got down to Rochester to run. Well ... I opted for safety because it looked like the thunderstorm was headed south right through Rochester. I looked online at runsignup.com and saw that the race was held. I bet they delayed it by 30 minutes and ran the race. Meanwhile ... I had a supper of leftover pasta and got out for a slow walk on my "Another mile" route. I made the call, bagged the run and got a walk in the spreadsheet instead of a race.
Wednesday, 7/22/2026
steps, resting/max HR, pounds, floors climbed
Run: 3.15 miles, 28:47, 9:08 pace, 132/148 avg/max HR, 155/165 avg/max cadence, 63F, 72% RH, 18 mph W wind, mostly cloudy
Shoes: blue/orange Brooks Glycerin GTS22 - 179.08 miles
I got out a bit after 10 AM to prove that I could still run a 5K, so I got out and ran my "Out to Dewey Ave" route. I set up the usual nice and easy pace. I only stopped to wipe my face at the turnaround and when I walked across Greenleaf Rd on the way back (gotta be careful crossing the road, you know). I was pleased at my 9:08 pace.
Then it was a quick shower and out to take my darling wife, Christine, to her doctor's appointment, to the Greece Public Library (so big!) and the Northwest YMCA on Long Pond so Christine could sign me up. I see Water Aerobics in my future (for her, weights for me). I also called my youngest son, David, on his 37th birthday. I couldn't reach him but he called me after he got out of the mountains west of Denver. We had a long (and overdue) 40 minute call. I really wish he would call her estranged mother (whose birthday is in 2 days). He has spoken to her in a decade. I resolve to call him every month from now on.
Thursday, 7/23/2026
steps, resting/max HR, pounds, floors climbed
Walk: 2.05 miles, 27:05, 13:13 pace, 87/96 avg/max HR, 125/197 avg/max cadence, 70F, 49% RH, 6 mph WSW wind, sunny
Shoes: white Brooks Glycerin GTS21 - 471.80 miles
I got out late, so I opted for a walk instead of a run. I started out a bit slow and then picked up after I got up to the LOSP Trail. I met a group of about 10 bicyclists out for a leisurely ride. My splits were 13:25, 13:04 and 12:10 over the last 0.05 mile.
Friday, 7/24/2026
steps, resting/max HR, pounds, floors climbed
Run: 2.15 miles, 19:47, 9:11 pace, 131/147 avg/max HR, 152/163 avg/max cadence, 73F, 53% RH, 7 mph SE wind, partly cloudy
Shoes: blue/orange Brooks Glycerin GTS22 - 181.23 miles
I got out rather late but I did get out before noon for a nice run on my "Out to Latta Rd" route. My splits were 9:11, 9:14 and 8:54 over the last 0.15 mile.
