Sunday, 10/1/2023 to Saturday, 10/7/2023

I walked once this week, 1.65 miles.

I ran 5 times this week, 22.36 miles.

I biked once this week, 11.53 miles.

I took 52,157 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1194 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/1/2023

7314 steps, 46/144 avg/max HR, 9:31 hours sleep, 171.3 pounds, 19 floors climbed

Run: 4.55 miles, 40:52, 8:59 pace, 59 feet elevation gain, 129/146 avg/max HR, 154/169 avg/max cadence, 64F, 77% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 191.89 miles

I slept in a bit and then was a bit lazy getting out early. I felt a bit sluggish so I started out slow. I took 4 walk breaks in miles 2 and 3. When I did run I ran well. My splits were 8:41, 8:36, 10:26, 8:40 and 8:09 over the last 0.55 mile.

Monday, 10/2/2023

2402 steps, 42/111 avg/max HR, 8:10 hours sleep, 172.5 pounds, 1 floor climbed

Bike: 11.53 miles, 1:00:06, 11.5/19.6 avg/max mph, 55 feet elevation gain, 102/116 avg/max HR, 27/33 avg/max respiration, 59/80 avg/max cadence, 55F, 94% RH, 5 mph SW wind, clear with a bit of fog

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 mile

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 miles

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.

Sunday, 9/24/2023 to Saturday, 9/30/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 21.2 miles.

I biked once this week, 5.18 miles.

I took 48,813 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1187 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/24/2023

7470 steps, 45.148 avg/max HR, 15 floors climbed

Run: 4.55 miles, 39:07, 8:35 pace, 70 feet elevation gain, 136/151 avg/max HR, 158/170 avg/max cadence, 59F, 67% RH 12 mph E wind cloudy

Shoes: blue Brooks Glycerin GTS20 - 170.64 miles

I got out for a nice run on my usual "Out by the pier and around" route. I knew that Prem Kumar had already finished the Berlin Marathon in 3:22:11. I think he is getting faster as he gets older! I also thought of all the Rochester 5K (249 finishers) and Half Marathon (828 finishers) runners. Me ... I am happy to do 5Ks and an occasional 10K now.

Monday, 9/25/2023

1776 steps, 42/94 avg/max HR, 6:27 hours sleep, 174.2 pounds, 2 floors climbed

Bike: 5.18 miles, 31:01, 10.0/14.2 avg/max mph, 52 feet elevation gain, 87/97 avg/max HR, 23/28 avg/max respiration, 53/77 avg/max cadence, 57F, 94% RH, calm, cloudy

It was calm again so I thought a bike ride would be OK. Well ... my Garmin Edge 530, Arclight pedals, taillight, Garmin Varia RVR315 radar and Livall EVO21 helmet were all ready (and charged) but my headlight wasn't. It was dim ... I thought I could see ... it died by the time I got to Greeleaf Rd. I rode carefully. I could see a bit in the dark but the LOSP Trail was shaded so it was really dark. The glare of oncoming headlights sometimes helped and sometimes hindered my vision. I almost turned around at Dewey Ave but continued to Island Cottage before I turned around. It was getting light and I probably could have rode my "Out to Long Pond Rd and around" route. Yes, I had all my other lights working but I was uncomfortable with having no headlight. 

Tuesday, 9/26/2023

5126 steps, 46/102 resting/max HR, 6:30 hours sleep, 174.1 pounds, 3 floors climbed

Run: 4.55 miles, 39:52, 8:45 pace, 54F, 83% RH, 7 mph E wind, mostly cloudy.

Shoes: blue Brooks Glycerin GTS20 shoes - 175.19 miles

Well .. no Garmin data this morning. I forgot to charge my Garmin Venu overnight so it was totally dead this morning. I didn't want to wait around for a brief charge (10 minutes probably would have been enough now that I think about it). I decided to go with Strava off my cell phone for tracking and started up Spotify for music. I got out and got it done. Then ... I couldn't (and still can't) figure out how to upload it from the Strava account on my cell phone to my Strava account at strava.com. Huh? Anyway,  here is the link to it, Out by the pier and around | Run | Strava. My splits were 9:04, 8:47, 8:45, 8:45 and 8:07 over the last 0.55 mile.

I mailed in my last Netflix DVD today. I have been a member of their DVD club since 4/3/2009. My history says that I received 655 DVDs and that my first one was "The Day the Earth Stood Still (1951)". I used an XP program to copy them (and Redbox DVDs) to DVDs and a Windows 10 program to convert them to MP4s so I can play them over our network to a TV. I have read that it is possible to do this. Each MP4 takes a GB or so. I store them on a 4 TB HDD that I also use for my backup. Another project just for fun.

Wednesday, 9/27/2023

7311 steps, 42/100 resting HR, 7:41 hours sleep, 174.3 pounds, 9 floors climbed

Walk: 1.65 miles, 22:31, 13:38 pace, 7 feet elevation gain, 90/110 avg/max HR, 119/130 avg/max cadence, 50F, 87% RH, 5 mph SE wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 328.71 miles

I had a horrible night trying to sleep so I didn't have too much energy. I settled for a brisk walk. My Garmin Venu was charged but my Shokz headphones won't sync with it so I had to listen to Spotify like yesterday. But .. in only the right ear for some reason. Anyway ... my splits were 13:47 and 13:25 over the last 0.65 mile.

Thursday, 9/29/2023

10440 steps, 41/143 avg/max HR, 7:34 hours sleep,174.2 pounds, 14 floors climbed

Run: 4.45, 39:07, 8:47 pace, 76 feet elevation gain, 129/148 avg/max HR, 158/168 avg/max cadence, 52F, 76% RH, 3 mph ESE wind, cloudy.

Shoes: blue Brooks Glycerin GTS20 - 179.64 miles

I slept a lot better last night so I had more energy this morning. I got for a nice run on my usual "Out by the pier and around" route. I did have a weird pain behind my left knee for a bit around mile 1. It mostly went away so I ran onward. My splits were 9;12, 8:57, 8:42, 8:37 and 8:06 over the last 0.45 mile.

Friday, 9/29/2023

7375 steps, 41/148 avg/max HR, 8:25 hours sleep, 173.9 pounds, 16 floors climbed

Run: 3.15 miles, 27:15, 8:39 pace, 59 feet elevation gain, 126/140 avg/max HR, 158/172 avg/max cadence, 57F, 88% RH, 3 mph SE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 182.79 miles

I had a choice of two rechargeable headlamps to wear this morning and both needed charging. I picked the brightest one and headed out. Well ... it wasn't that bright so I chose my "Out to Clematis St" route. Why? Well ... it heads down Greenleaf Rd and Beach Ave which both had streetlights. The Secret Sidewalk was a bit dark but I didn't have any issues. I put both headlamps on charging cords when I got back in after my stretches. My splits were 8:50, 8:44, 8:28 and 8:10 over the last 0.15 mile.

Saturday, 9/30/2023

9315 steps, 42/141 avg/max HR, 7:35 hours sleep, 19 floors climbed

Run: 4.55 miles, 39:00, 8:34 pace, 71 feet elevation gain, 133/148 avg/max HR, 158/170 avg/max cadence, 54F, 88% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 187.34 miles

I woke up around 6 AM, got up, dressed and out the door by 7 AM. I needed only a fraction of a mile to get over 70 running miles for the month. I headed out on my familiar "Out by the pier and around" route. I felt good and ran easily. It was a bit of a shame to head back up Greenleaf Rd instead of continuing onward on Beach Ave. My splits were 8:55, 8:38, 8:32, 8:30 and 8:02 over the last 0.55 mile.

It's the end of September so it's stat time! I would say that I am back in good running shape. I make sure that I stretch a bit before and stretch a lot after every walk, run or bike.

I took 8 walks for 13.05 miles, 1.63 miles/walk in September and 118 walks for 181.32 miles, 1.54 miles/walk so far in 2023.

I took 20 runs for 73.81 miles, 3.69 miles/run in September and 144 runs for 502.99 miles, 3.49 miles/run so far in 2023.

I ran 3 races in September:

 9/2 Karknocker 5K, 25:09, 8:06 pace, 47th out of 102, 1st out of 3 in my M 65-69 age group, 64F, 73% RH, 12 mph SW wind, sunny

 9/9 Heritage Hero 10K, 55:14, 8:53 pace, 22nd out of 56, 1st out of 2 in my M 60-69 age group, 65F, 81% RH, 5 mph NNW wind, overcast with light mist

 9/12 Run Our River 5K - September, 25:09, 8:06 (fastest 5K of 2023 so far), 41st out of 100, 4th out of 8 in my M 6069 age group, 75F, 66% RH, 7 mph SW wind, overcast with a slight mist

 I was 2nd in my M 65-69 age group for the Run Our River series and won a $25 gift certificate from Rochester Running Company!

I took 7 bikes for 73.61 miles, 10.52 miles/bike in September and 47 bikes for 607.59 miles, 12.93 miles/bike so far in 2023.

I walked 203,174 steps in September and 1,851,291 steps so far in 2023.

Sunday, 9/17/2023 to Saturday, 9/23/2023

I walked twice this week, 3.1 miles.

I ran 3 times this week, 13.35 miles.

I biked twice this week, 22.94 miles.

I took 36,710 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1180 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/17/2023

7513 steps, 40/145 avg/max HR, 10:00 hours sleep, 171.7 pounds, 21 floors climbed

Run: 4.45 miles, 38:19, 8:36 pace, 64 feet elevation gain, avg/max 132/152 avg/max HR, 158/170 avg/max cadence, 55F, 88% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Glycerin GTS8 - 157.19 miles

I got out for another try at my "Out by the pier and around" route. I set up my usual nice and easy pace. I concentrated on my stride and made sure that I didn't stop for any walk breaks. I did slow a wee bit coming up the slight at the end of Greenleaf Rd. My splits were 8:57, 8:39, 8:33, 8:37 and 7:49 over the last 0.45 mile. 

Monday, 9/18/2023

2452 steps, 41/110 avg/max HR, 6:52 hours sleep, 173.0 pounds, 5 floors climbed

Bike: 11.47 miles, 57:15, 12.0/17.5 avg/max mph, 66 feet elevation gain, avg/max 101/114 HR, 27/31 avg/max respiration, 56/74 avg/max cadence, 55F, 94% RH, 3 mph SW wind, cloudy

It was calm and dark outside when I looked out the window at 5:45 AM. I grabbed the idea of a bike with a calm wind so I dressed for added chill with a long/short sleeve tech combo. I put on all my flashing and reflective gear. I saw a runner with a flashing Noxgear vest (like mine) on Jane Rd. It was a nice ride like usual.

Tuesday, 9/19/2023

3243 steps, 39/88 avg/max HR, 7:56 hours sleep, 5 floors climbed

Walk: 1.65 miles, 22:37, 13:43 pace, 14 feet elevation gain, 83/90 avg/max HR, 54F, 80% RH, 10 mph WNW wind, clear

Shoes: blue Brooks Launch GTS8 - 325.41 miles

I had a restless night of sleep. I think I dreamt that I was either walking or running to meet my daily streak? Anyway ... I got out for a brisk walk in the pre-sunrise darkness. I accidentally pressed Bike instead of Walk so my data may be off. It was a bit windy so I wore a long sleeve tech and light running gloves. My split for mile 1 was 13:43.

Wednesday, 9/20/2023

7401 steps, 39/140 avg/max HR, 7:15 hours sleep, 172.3 pounds, 20 floors climbed

Run: 4.45 miles, 38:48, 8:43 pace, 69 feet elevation gain, 130/145 avg/max HR, 158/165 avg/max cadence, 46F, 93% RH, 5 mph WSW wind, 93% RH, 5 mph WSW wind, clear

Shoes: blue Brooks Glycerin GTS8 - 161.64 miles

I lacked a bit of motivation this morning. It was dark and a bit chilly. I made the coffee and set its timer, weighed myself, got dressed, said goodbye to the cat and got myself outside. The first step is always the hardest. I did it! I was a bit late but I set out on my longer "Out by the pier and around" route at my usual nice and easy pace. I saw a runer and a couple of walkers without headlights. Me ... Noxgear Tracer360 vest and a headlamp. I didn't take a walk break! My splits were 9:01, 8:44, 8:41, 8:40 and 8:11 over the last 0.45 mile. A negative split to start the day!

Thursday, 9/21/2023

9971 steps, 44/139 avg/max HR, 173.4 pounds, 31 floors climbed

Run: 4.45 miles, 38:57, 8:45 pace, 65 feet elevation gain, 127/142 avg/max HR, 157/170 avg/max cadence, 45F, 93% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS8 - 166.09 miles

The EPA ship, Lake Guardian, was docked by Bill Gray's

Sunrise was in 15 minutes or so

I got out for a run on my "Out by the pier and around" route. It was dark and a bit chilly. I was out there running with my Noxgear Tracer360 vest and headlamp.until 2 other runners with no lights or reflective gear. Whatever floats your boat, I guess. I stopped to take a few pictures at the pier. My splits were 9:20, 8:48, 8:34, 8:33 and 8:12 over the last 0.45 mile.

Friday, 9/22/2023

3875 steps, 41/136 avg/max HR, 9:15 hours sleep, 173.3 pounds, 8 floors climbed

Walk: 1.65 miles, 23:04, 13:58 pace, 13 feet elevation gain, 114/127 avg/max HR, 117/125 avg/max cadence, 45F, 87% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 327.06 miles

It was dark, a bit chilly and clear again with just Venus in the eastern sky to keep me company this morning. I had slept in a bit until 5:44 AM. I got up, got dressed, weighed myself, made the coffee and got out there. I set up a brisk pace to keep warm in shorts and a long sleeve tech for a walk on my usual "Out to Ling Rd" route. My splits were 13:59 and 13:58 over the last 0.65 mile.

A Facebook screen grab from a Barry Cherney post about his sunset ride. The sunset reflected off his sunglasses ... so cool!

Saturday, 9/23/2023

2255 steps, 40/115 avg/max HR, 8:58 hours sleep, 171.9 pounds, 5 floors climbed

Bike: 11.57 miles, 58:40, 11.7/16.8 avg/max mph, 70 feet elevation gain, 100/117 avg/max HR, 26/32 avg/max respiration, 57/76 avg/max cadence, 55F, 82% RH, calm, cloudy

I was thinking about a run today ... but I looked outside and saw it was calm. So I changed my mind, changed my clothes and got out on my bicycle. I added more layers for sure. I had on shorts, a long/short sleeve combo and my Brooks beanie. I was a bit chilly but I warmed up on top eventually. I saw Barry Cherney and another bicyclist as I was turning from the north on Island Cottage onto the LOSP Trail. They were coming down the hill from the south. He recognized me and said "Is that Doug DeWeaver?" We talked for a few seconds before they rode onward since they were riding faster. A totally coincidental meeting.

Sunday, 9/10/2023 to Saturday, 9/16/2023 - Run Our River 5K - September

I walked twice this week, 3.1 miles.

I ran 5 times this week, 14.89 miles.

I biked once this week, 13.29 miles.

I took 51,824 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1173 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/10/2023

5691 steps, 43/143 avg/max HR, 7:15 hours sleep, 173.8 pounds, 13 floors climbed

Run: 3.15 miles, 26:52, 8:31 pace, 59 feet elevation gain, 131/148 avg/max HR, 150/174 avg/max cadence, 70F, 78% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 140.90 miles

I slept in until after 10 AM (a definite shock). I got out for my usual run on my usual "Out to Clematis St" route. It was a itty bitty bit cooler but just as humid. I ran my usual nice and easy pace with no stops. My splits were 8:34, 8:34, 8:28 and 8:21 over the last 0.15 mile. I think it's a negative split?

Monday, 9/11/2023

6808 steps, 45/102 avg/max HR, 6:12 hours sleep, 174.3 pounds, 6 floors climbed

Bike: 13.29 miles, 1:07:44, 11.8/17.3 avg/max mph, 45 feet elevation gain, 94/102 avg/max HR, 25/30 avg/max respiration, 56/93 avg/max cadence, 63F, 94% RH, 3 mph NNW wind, mostly cloudy

I didn't sleep well but I got up, got dressed and got out on my bike on my "Out to East Manitou Rd" route. There was a nice crescent moon and Venus in the eastern sky. I was 9 miles out before sunrise at 6:45 AM. I ran out of energy and slowed down on the way back. It was a nice ride though.

The Bills ... AARRGGHH! They led 13-3, 13-6, got tied at 13-13, got behind 13-16, tied it up with a Doink! FG 16-16 to force overtime and lost on a f***ing punt return for TD. Josh was stupid Josh who threw 3 INTs and lost a fumble. The Bills could't tackle worth a tinkers damn. The ESPN link here ... if anyone wants to read about a Bills loss.

Tuesday, 9/12/2023

12522 steps, 42/159 avg/max HR, 6:15 hours sleep, 174.9 pounds, 18 floors climbed

Walk: 1.65 miles, 22:21, 13:55 pace, 10 feet elevation gain, 83/95 avg/max HR, 118/132 avg/max cadence, 57F, 88% RH, 3 mph S wind, clear

Shoes: blue Brooks Launch GTS8 - 322.11 miles

I got up after 5.5 hours sleep (thanks, Bills ... for nothing), got dressed and got out for a brisk walk on my usual "Out to Ling Rd" route. The crescent moon and Venus in the eastern sky was as pretty as yesterday. I wore my Noxgear Tracer360 lighted vest (and will for the coming months).

Tonight's race was the 6th and last Run Our River 5K. I was tired but I got dressed, got out and drove down to the Corn Hill Landing about a hour before the 6:15 PM race start.

Run: 1.0 mile, 9:02, 9:00 pace, 0 feet elevation gain, 119/131 avg/max HR, 153/160 avg/max cadence, 75F, 66% RH, 7 mph SW wind, overcast with slight mist

Shoes: blue Brooks Glycerin GTS20 - 141.90 miles

Run: 3.14 miles, 25:14, 8:02 pace, 2 feet elevation gain, 141/155 avg/max HR, 160/172 avg/max cadence, 75F, 66% RH, 7 mph SW wind, overcast with a slight mist

Shoes: blue Brooks Glycerin GTS20 - 145.04 miles

I got out for a warm up run to wake up my legs. I was also a bit tired but I was at a race so I raced. And .... we were off. There was a little sprinkle when we started off. I got up to a nice race pace and just ran. I knew I slowed a bit in mile 2 but pushed a bit in mile 3. Then I just sprinted the best I could to the finish. I saw the timer tick past 25:00 but not by much. And ... done in 25:14! 

I was out of breath and gulped most of a pint of water. I did OK. My chip time was 25:09 which tied my fastest 5K of 2023. My splits were 8:01, 8:14, 7:57 and 7:06 over the last 0.14 mile. I was 2nd in my M 65-59 age group and received a $25 Rochester Running Company gift card. My runsignup race 6 results here and series results here.

Wednesday, 9/13/2023

6828 steps, 41/138 avg/max HR, 7:49 hours sleep, 172.2 pounds, 17 floors climbed

Run: 3.15 miles, 27:44, 8:48 pace, 55 feet elevation gain, 127/142 avg/max HR, 158/167 avg/max cadence, 63F, 88% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 148.19 miles

I went to bed early last night so I had a better night of rest. But ... I hemmed and hawed about what to do this morning. I settled on a nice and easy run even though I had raced a 5K last night. I just went out and got it done with no walk breaks. My splits were 8:59, 8:52, 8:37 and 8:30 over the last 0.15 mile. A negative split to start the day!

Thursday, 9/14/2023

8147 steps, 44/107 avg/max HR, 173.5 pounds, 11 floors climbed

Walk: 1.65 miles, 21:50, 13:15 pace, 13 feet elevation gain, 80/94 avg/max HR, 121 avg cadence, 52F, 82% RH, 6 mph W wind, clear

Shoes: blue Brooks Launch GTS8 - 323.76 miles

It was cooler this morning and I almost wore long pants. But ... there will be plenty of time to that in the coming months so I wore shorts. I struck up a brisk pace and got it done. My splits were 13:09 and 13:23 over the last 0.65 mile.

Friday, 9/15/2023

3359 steps, 40/110 avg/max HR, 7:44 hours sleep, 173.2 pounds, 5 floors climbed

Bike: 11.49 miles, 58:55, 11.7/16.6 avg/max mph, 66 feet elevation gain, 25/31 avg/max respiration, 54/78 avg/max cadence, 46F, 87% RH, 3 mpg SW wind, clear

It was either a walk or a run but my bike cried out "Pick me!". Ok, maybe it didn't but I did pick it for a nice ride in the pre-sunrise darkness. I had 8.25 miles before sunrise at 6:49 AM. A nice ride.

Saturday, 9/16/2023

9369 steps, 8:28 hours sleep, 40/144 avg/max HR, 172.8 pounds 33 floors climbed

Run: 4.55 miles, 39:52, 8:45 pace, 77 feet elevation gain, 133/147 avg/max HR, 156/165 avg/max cadence, 54F, 77% RH, 7 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 152.74 miles

I got out for a little longer run this morning. I looked around before I started and didn't see a cloud in the sky! I set up a nice and easy pace. I held it until mile 3.36 at the end of the Secret Sidewalk when I just had to have a walk break. I ran the rest of the way in. My splits were 8:55, 8:31, 8:39, 9:13 and 8:16 over the last 0.55 mile.

Oh, today was my 66th birthday! My darling wife, Christine, made my favorite supper ... ribs! She had her ribs recipe down to a science. She rubbed them and then sauced them halfway through. She cooks them at 350 for 2 to 3 (usually 3) hours. Then she lets them set out while she baked the potato. Then she made a salad with tomatoes and bacon crumbles. Mmmmmmmmm!

Sunday, 9/3/2023 to Saturday, 9/9/2023 - Heritage Hero 10K

I walked twice this week, 3.15 miles.

I ran 5 times this week, 19.93 miles.

I biked twice this week, 20.71 miles.

I took 47,689 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1166 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/27/2023

7648 steps, 44/140 avg/max HR, 8:31 hours sleep, 172.5 pounds, 12 floors climbed

Run: 4.45 miles, 40:48, 9:10, 95 feet elevation gain, 129/143 avg/max HR, 154/176 avg/max cadence, 66F, 88% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 120.87miles

I got out for a slightly longer run on my "Out by the pier and around" route. It was more humid than yesterday so I struck up a nice and easy pace. I held that pace until mile 2.5 when I just got too hot and lapsed into a run/walk the rest of the way. My splits were 9:00, 8:39, 9:11, 9:50 and 9:05 over the last 0.45 mile. I "lost" 2.2 pounds in sweat.

Monday, 9/4/2023

5800 steps, 45/131 avg/max HR, 172.6 pounds, 9 floors climbed

I wanted to do a multisport R/B/R today but the heat humidity made me chose a R/B/W.

Run: 1.5 miles, 13:25, 8:56 pace, 5 feet elevation gain, 125/135 avg/max HR, 157/167 avg/max cadence, 75F, 78% RH, 9 mph W wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 122.37 miles

I wanted to go 2 miles on the first run but the heat and humidity urged me to turn around at Ling Rd. My splits were 9:03 and 8:41. 

Bike: 9.22 miles, 44:54, 12.3/21.1 avg/max mph, 64 feet elevation gain, 113/124 avg/max HR, 29/37 avg/max respiration, 57/80 avg/max cadence, 79F, 70% RH, 12 mph W wind, mostly sunny

The bike had a stiff headwind heading out Janes Rd but a nice tailwind coming back on Janes Rd. My top speed of 21.1 mph was on flat Janes Rd. 

Walk: 1.5 miles, 21:26, 14:18 pace, 3 feet elevation gain, 96/121 avg/max HR, 117 avg cadence, 81F, 70% RH 13 mph W wind, mostly sunny

Shoes: blue Brooks Glycerin GTS20 - 123.87 miles

I wanted to do another run for the last leg but the heat and humidity told me to go with a walk. My splits were 14:41 and 13:31 over the last 0.5 mile. 

But ... I was out there ... and ... I got it done! I "lost" 1.3 pounds in sweat. My last R/B/W was over a year ago on Memorial Day 2022.

Tuesday, 9/5/2023

7436 steps, 43/146 avg/max HR, 8:39 hours sleep, 171.9 pounds, 15 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 54 feet elevation gain, 134/148 avg/max HR, 155/163 avg/max cadence, 72F, 88% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 127.02 miles

Well ... my 4th day of running in a row (3.15, 4.45, 1.5 and 3.15). I went out nice and easy. I held it until a bit after mile 2 and walked a bit up the Greenleaf Rd hill. My splits were 8:52, 8:50, 9:06 and 8:30 over the last 0.15 mile.

I will be off this whole week again on vacation from Ricoh ... I could get used to it!!!

Wednesday, 9/6/2023

1954 steps, 42/126 avg/max HR, 8:26 hours sleep, 172.1 pounds, 10 floors climbed

Bike: 11.49 miles, 52:43, 13.1/20.1 avg/max mph, 106/121 avg/max mph, 28/37 avg/max respiration, 57/80 avg/max cadence, 79F, 70% RH, 6 mph SSW wind, sunny

I was a bit lazy at getting out this morning so it was so hot and humid already. It was either a walk or a bike. I chose bike because I thought the breeze would cool me down. No ... it really didn't. You can still work up a sweat on the bike.

Thursday, 9/7/2023

7538 steps, 46/144 avg/max HR, 10:49 hours sleep, 171.9 pounds, 23 floors climbed

Run: 4.45 miles, 41:28, 9:19 pace, 75 feet elevation gain, 130/146 avg/max HR, 151/166 avg/max cadence, 73F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 131.47 miles

I had to overcome a bit of laziness but I did get out before noon. It was forecast to get a bit cooler but it really wasn't and was just as humid. I started out really nice and easy on my "Out by the pier and around" route. I did OK until a bit after mile 2 when I just couldn't take the humidity anymore. I lapsed into a run/walk the rest of the way. My splits were 9:01, 8:38, 9:40, 10:17 and 8:33 over the last 0.45 mile. I was dripping with sweat and went straight inside without stretching.

Friday, 9/8/2023

5791 steps, 42/97 avg/max HR, 7:33 hours sleep, 173.9 pounds, 6 floors climbed

Walk: 1.65 miles, 20:58, 12:41 pace, 16 feet elevation gain, 94/101 avg/max HR, 121 avg cadence, 72F, 73% RH, 9 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 320.46 miles

I had to go into work for a couple hours from 8 AM to 10 AM to replace a fuser in a cranky Ricoh SPC830 printer. Why, you ask? It's because that no one else at Ricoh had the proper clearance to get into the B5 SCIF. My boss says "Doug, you can't retire". Well, it's no the first time that I have come in for a few hours when I was on vacation and probably won't be the last I guess. But it was only 2 hours and I was awake, in town and it's wasn't too much trouble. Then life tried to get in the way of my R/W/B streak. But I got out just before 2 PM before I could have lunch. I set up a very brisk walking pace. My splits were 13:00 and 12:12 over the last 0.65 mile.

Saturday, 9/9/2023

11522 steps, 41/141 avg/max HR, 7:13 hours sleep, 175.2 pounds, 32 floors climbed

Run: 6.28 miles, 55:17, 8:48 pace, 201 feet elevation gain, 135/146 avg/max HR, 157/175 avg/max cadence, 65F, 81% RH, 5 mph NNW win, overcast with mist. 

Shoes: blue Brooks Glycerin GTS20 - 137.75 miles

Today's race was a Rochester Runner of the Year (RROY) race, the Heritage Hero 10K, held at Seabreeze Amusement Park. I ran the race last year so I knew the course. It heads out and down to Durand Eastman Park and then back. The back up part sucks after you have run 5 miles. But ... I was there about 30 minutes early, stretched and got ready.

And ... we were off! It was overcast with a real fine mist that felt a bit refreshing. I certainly didn't need my sunglasses. I set up a nice and easy pace and did OK for the first 2.6 miles. Then ... I lapsed into a run/walk. But ... I kept running the best I could the rest of the way. I saw the time click past 55:00 and finished in 55:17. 

I did OK, it was my fastest 10K of 2023. My splits were 8:36, 8:08, 8:29, 8:58, 10:08, 8:42 and 7:56 over the last 0.28 mile. I was 22nd out of 56 and 1st out of 2 in my M 60-69 age group, Runsignup.com results here.

Sunday, 8/27/2023 to Saturday, 9/2/2023 - Karknocker 5K

I walked twice this week, 3.4 miles.

I ran 5 times this week, 13.84 miles.

I biked once last week, 15.32 miles.

I took 52,235 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1159 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/27/2023

6906 steps, 42/144 resting/max HR, 8:19 hours sleep, 172.5 pounds, 15 floors climbed

Run: 3.15 miles, 26:58, 8:33 pace, 57 feet elevation gain, 134/148 resting/max HR, 157/167 avg/max cadence, 61F, 82% RH, 6 mph NNW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 105.73 miles

I got out for what I thought was going to be a walk or a bike. Well ... I stepped on the scale and was up 1.9 pounds! So ... a run was what I did. I knew it was my second run in a row. I hadn't done that in quite a while so I set up a really easy pace. I held it without any breaks ... nice! My splits were 8:44, 8:35, 8:26 and 7:58 over the last 0.15 mile. So ... I lost 1.5 pounds on the run and a negative split to boot! Win, win!

Monday, 8/28/2023

9006 steps, 41/140 resting/max HR, 6:05 hours sleep, 174.7 pounds, 7 floors climbed

Walk: 1.75 miles, 23:39, 13:30 pace, 16 feet elevation gain, 116/131 avg/max HR, 117/126 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 317.16 miles

My week off was over so I didn't want to be out very long this morning. It was cooler and darker so I wore shorts, long sleeve tech and my Noxgear Tracer360 vest. on a walk on my "Out to Ling Rd" route. I set up a brisk pace. I forgot to charge my Shokz headphone so I walked without (yes, without) my  music. It was quiet out with almost no crickets chirping. My splits were 13:28 and 13:34 over the last 0.75 mile.

Tuesday, 8/29/2023

10948 steps, 41/141 resting/max HR, 7:32 hours sleep, 173.4 pounds, 0 floors climbed (?)

Run: 3.15 miles, 27:20 (estimated), 8:40 pace (estimated), 63F, 83% RH, calm, cloudy

I got out for a run on my usual "Out to Clematis St" route. My Garmin Venu locked up so I ran with no timing and Spotify for music. I had no trouble and didn't take any walk breaks. I found that my Venu had rebooted itself, had 19% charge and had recorded 4811 steps when I got done. Whatever!

Wednesday, 8/30/2023

1538 steps, 7:18 hours sleep, 41/107 resting/max HR, 173.1 pounds, 1 floor climbed

Bike: 15.32 miles, 12.1/22.0 avg/max mph, 98 feet elevation gain, 96/115 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 83% RH, 7 mph W wind, clear

It was either a walk or bike day ... I chose a bike since it had been a week since I been out on my bike. It was a bit windy but I put on a long/short sleeve tech combo so I was warm enough. I was out 7 miles before sunrise at 6:32 AM. I had on all my light reflective gear today!

Thursday, 8/31/2023

5699 steps, 41/143 resting/max HR, 6:33 hours sleep, 174.0 pounds, 12 floors climbed

Run: 2.15 miles, 26:51, 8:31 pace, 62 feet elevation gain, 130/149 avg/max HR, 158/168 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 112.03 miles

A shot from the parking lot before my run. I tried to zoom in but the moon just got blurry

I got for a run on my usual "Out to Clematis St" route. The "blue" (second full moon of August) hung low in the western sky as I set out on. I tried to get a few pictures but my Samsung A51 didn't focus too well. I got a better picture at mile 1.63 of the pending sunrise. My splits were 8:52, 8:35, 8:12 and 7:46 over the last 0.15 mile. A negative split is a great day to start the day!

Today was the end of August so it's stat time!!!

I walked 9 times for 14.95 miles, 1.66 miles/walk in August and 110 walks for 168.27 miles, 1.53 miles/walk so far in 2023.

I ran 15 times for 52.73 miles. 3.52 miles/run in August and 124 runs for 429.18 miles/run so far in 2023.

I ran one race in August

 08/08 - Run Our River 5K - August, 25:54, 8:17 pace, 51st/111, 3rd/10 in my M 60-69 age group

I biked 8 times for 111.25 miles, 13.91 miles/bike in August and 40 times for 533.98 miles, 13.35 miles/bike so far in 2023.

I took 185,661 steps in August and 1,648,117 steps so far in 2023.

Friday 9/1/2023

7943 steps, 40/105 resting/max HR, 8:09 hours sleep, 175.3 pounds, 7 floors climbed

Walk: 1.65 miles, 22:21, 13:33 pace, 26 feet elevation gain, 94/110 avg/max HR, 116/132 avg/max cadence, 50F, 87% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 318.81 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. The full moon was higher in the sky this morning as just as pretty. My splits were 13:51 and 13:05 over the last 0.65 mile.

Saturday, 9/2/2023

10195 steps, 40/150 avg/max HR, 7:20 hours sleep, 174.6 pounds, 13 floors climbed

I got an email from Rochester Running Company last week with upcoming races. I noticed the Karknocker was coming up on Labor Day weekend. It's run on one of my favorite 5K courses so I had signed up. So ... it was up early and out to East Rochester. I got there about 50 minutes early so I had plenty of time to get my bib and new favorite race T-shirt. The weather was 64F, 74% RH, 12 mph SW wind, sunny.

Run: 1.25 miles, 11:29, 9:11 pace, 16 feet elevation gain, 119/128 avg/max HR, 151/158 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 113.28 miles

Run: 3.14 miles, 25:09, 8:01 pace, 37 feet elevation gain, 144/153 avg/max HR, 163/170 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 116.42 miles

I got out for a slow warm up run at 9:11 pace. I talked for a bit to Tom Hawkins before the race. It was a small turnout for this race. I remember when there was 600 or more runners lining up for this race. Times change. I have raced this course 12 times now: 6 Karknocker 5Ks (2012, 2014, 2015, 2017, 2022 and 2023) and 6 Scare Brain Cancer Away 5Ks (2014, 2015, 2016, 2018, 2019 and 2022).

And ... we were off! I got up to my usual race pace quickly. I passed a few runners. I was surprised when the mile 1 clock read 7:56. I slowed a bit so the mile 2 clock read 16:12. I felt that I slowed a bit more on mile 3. I turned the last corner and could see the finish. I almost slowed to a stop ... but I didn't. I held on and kicked it up a gear. I saw the clock tick past 25:00. I passed a runner at the finish. And ... done in 25:09! I was exhausted. I grabbed a pint of water and caught my breath.

This was my fastest 5K of 2023 ... so far. I was 46th out of 102 and 1st out of 3 in my M 65-69 age group. My splits were 7:51 8:13, 8:03 (I sped up) and 7:39 over the last 0.14 mile. The runsignup.com results link.

My latest favorite race T-shirt and medals

My darling wife, Christine, cooked up spare ribs for an early supper ...mmm!!!

Sunday, 8/20/2023 to Saturday, 8/26/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

I took 40,999 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1152 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/20/2023

8967 steps, 44/148 resting/max HR, 172.4 pounds, 17 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 68 feet elevation gain, 134/152 avg/max HR, 157/172 avg/max cadence, 57F, 88% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

I got out for another go at my "Out by the pier and around" route. It went better this time. I was able to run all the way. I didn't have any trouble with my breathing. My splits were 8:57, 8:38, 8:36, 8:44 and 8:12 over the last 0.55 mile.

3564 steps, 44/95 resting/max HR, 10:46 hours sleep, 172.2 pounds, 5 floors climbed

Walk: 1.65 miles, 22:07, 13:24, 5 feet elevation gain, 88/98 avg/max HR, 118/128 avg/max cadence, 72F, 83% RH, 8 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 313.86 miles

I was on vacation so I got out a bit late for a brisk walk. My splits were 13:19 and 13:32 over the last 0.65 mile.

5316 steps, 40/148 resting/max HR, 15:20 hours sleep (yeah ... sure!!!), 173.2 pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:32 pace, 55 feet elevation gain, 134/152 avg/max HR, 156/168 avg/max cadence, 55F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

I got out a bit early than yesterday for a nice run on my "Out to Clematis St" route. I thought about my running and how it has gotten better over the past couple of months. It's all because I have streteched religiously after every activity ... be it a walk, run or bike. My flexibility has increased slowly but surely. Stretching is necessary!!! My splits were 8:46, 8:30, 8:24 and 8:06 over the last 0.15 mile. A negative split!

Wednesday, 8/23/2023

908 steps, 43/107 resting/max HR, 8:24 hours sleep, 174.8 pounds, 1 floor climbed

Bike: 15.35 miles, 1:13:24, 12.5/21.0 avg/max mph, 66 feet elevation gain, 95/110 avg/max HR, 25/31 avg/max respiration, 56/94 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, cloudy

I went to bed early last night so I was up early this morning even though I was on vacation. I hadn't been out on my bike for a week so a bike ride it was! I was 3 miles out before sunrise at 6:24 AM. It was a nice ride like usual!

Thursday, 8/24/2023

7683 steps, 45/143 resting/max HR, 172.9 pounds, 16 floors climbed

Run: 4.45 miles, 40:04, 9:00 pace, 66 feet elevation gain, 133/148 avg/max HR, 154/165 avg/max cadence, 66F, 83% RH, 9 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

I got out for a run on my "Out by the pier and around" route. I had a bit of trouble with my breathing so I took a walk break at mile 2.53 and 3.57. My splits were 9:11, 8:38, 8:56, 9:28 and 8:28 over the last 0.45 mile.

Friday, 8/26/2023

5317 steps, 41/89 resting/max HR, 5:45 hours sleep, 172.8 pounds, 8 floors climbed

Walk: 1.65 miles, 23:11, 14:03 pace, 18 feet elevation gain, 83/99 avg/max HR, 115/157 avg/max cadence, 72F, 94% RH, 3 mph SSW wind, overcast with light mist

Shoes: blue Brooks Launch GTS8 - 315.51 miles

These two pictures are along the fence opposite the entrance of Greenleaf Meadows

This sunflower was planted about a foot above where I stood and was a bit over a foot above my head

A wild rose at the end of our townhouse

There was a thunderstorm around midnight along with rain most of the night so it was definitely a walk day. There was still a fine mist so it was like walking inside a cloud. My splits were 14:15 and 13:57 over the last 0.65 mile.

Saturday, 8/26/2023

9244 steps, 45/143 resting/max HR, 8:23 hours sleep, 172.0 pounds, 16 floors climbed

Run: 4.55 miles, 40:51, 8:58 pace, 64 feet elevation gain, 131/149 avg/max HR, 155/167 avg/max cadence, 68F, 83% RH, 6 mph NW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

There was a Rochester Half preview run down at the Ontario Beach Park but it began a bit too early for me. I got out for a run on my "Out by the pier and around" route. I did see lots of cars where they started out and then I saw their pace groups on Beach Ave. I said "Hi, Ellen" after she yelled out to me as I met her pace group. I had the same trouble with my breathing so I took a couple walk breaks again. My splits were 9:08, 8:42, 9:06, 9:16 and 8:25 over the last 0.55 mile

Sunday, 8/13/2023 to Saturday, 8/19/2023

I walked 3 times this week, 5.05 miles.

I ran twice this week, 6.3 miles.

I biked twice this week, 31.18 miles

I took 38,992 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1145 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/13/2023

1124 steps, 42/113 resting/max HR, 9:45 hours sleep, 173.3 pounds, 3 floors climbed

Bike: 15.85 miles, 1:13:07, 13.0/22.2 avg/max mph, 100 feet elevation gain, 98/113 avg/max HR, 27/31 avg/max respiration, 57/84 avg/max cadence, 70F, 78% RH, 7 mph NW wind, cloudy

I was (key word was) the Strava Local Legend (bicycle) on the Janes Rd (390 to 136) segment until Friday that someone had "stolen" it. So today I set out on my bicycle to reclaim it. I went out to Janes Rd and rode back and forth on it 3 times to make sure, lol! It was a bit boring with a head wind going west but a nice tail wind heading east. I got it done though and had the email saying "Nice one! You're the Local Legend" to prove it. I am the Local Legend (running) on the Secret Sidewalk Westbound too.

Monday 8/14/2023

7878 steps, 41/100 resting/max HR, 7:39 hours sleep, 173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:43, 13:46, 16 feet elevation gain, 82/94 avg/max HR, 119 avg cadence, 63F, 94% RH, 5 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 308.81 miles

I got out for a brisk on my usual "Out to Ling Rd" route. Nothing unusual ... just a walk.

Tuesday, 8/15/2023

7900 steps, 39/147 resting/max HR, 7:47 hours sleep, 172.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:36, 8:46, 54 feet elevation gain, 131/152 avg/max HR, 155/167 avg/max cadence, 66F, 88% RH, 6 mph ENE wind, cloudy with a sprinkle at the end

Shoes: blue Brooks Glycerin GTS20 - 82.73 miles

I got out for a run on my usual "Out to Clematis St" route. I had a slight (and unusual) ache behind my left knee that bothered me for a while. I stopped for a few seconds at the turn ... and then it went away (and I didn't miss it). I got done just before it started to sprinkle. My splits were 8:44, 8:57, 8:42 and 8:11 over the last 0.15 mile.

Wednesday 8/16/2023

6487 steps, 39/96 resting/max HR, 6:57 hours sleep, 171.2 pounds, 15 floors climbed

Walk: 1.75 miles, 24:40, 14:04 pace, 19 feet elevation gain, 79/92 avg/max HR, 118/132 avg/max cadence, 66F, 100% RH, 8 mph NNW wind, overcast

Shoes: blue Brooks Launch GTS8 - 310.56 miles

It rained cats and dogs of the night along with a couple of thunderstorms. There was a couple of thunderclaps around 3 AM that sounded like they were inside our townhouse. BOOM!!!!!! I got out for a walk around 6 AM (like usual) on my "Out to Ling Rd" route (like usual). The sidewalks on Greenleaf Rd were a bit swamped. The Lake Shore Country Club had new water hazards where the sand traps were yesterday. I heard various weather reports that said that the ROC airport got 3.13 inches of rain and Greece got 4.4 inches of rain. My oldest son, Michael, is a night owl and saw a line of thunderstorms on Lake Ontario last night. He told me that it barely rained down in Macedon. Anyway ... I got out for a brisk walk. My spits were 14:07 and 14:01 over the last 0.75 mile.

Thursday, 8/17/2023

2970 steps, 39/110 resting/max HR, 8:22 hours sleep, 172.0 pounds, 3 floors climbed

Bike: 15.33 miles, 1:13:09, 12.6/21.8 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, partly cloudy

I got out for a longer bike ride today on my very rarely used "Out to Long Pond Rd & East Manitou Rd" route. I was off today so I had more time. A nice ride ensued!

Friday, 8/18/2023

9199 steps, 40/149 resting/max HR, 7:51 hours sleep, 171.2 pounds, 14 floors climbed

Run: 3.15 miles, 26:35, 8:26 pace, 58 feet elevation gain, 137/154 avg/max HR, 157/167 avg/max cadence, 63F, 94% RH, 8 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 85.88 miles

I got out for a run on my usual "Out to Clematis St" route. My muscles (and I) felt good so I decided to stretch out a bit instead of plodding while I ran and move my arms to help run faster. I had a bit of trouble with my breath but kept at it. The result was a brisk 8:26 pace with almost a negative split: 8:27, 8:28, 8:27 and 8:06 pace over the last 0.15 mile. Nice!!!

Saturday, 8/19/2023

3434 steps, 40/102 resting/max HR, 8:05 hours sleep, 172.5 hours sleep, 8 floors climbed

Walk: 1.65 miles, 22:39, 13:44 pace, 20 feet elevation gain, 84/96 avg/max HR, 118/126 avg/max cadence, 55F, 88% RH, 9 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 312.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. I'm glad that I didn't choose a bike since there was a cool wind out of the west. I struck up a very brisk pace with splits of 13:48 and 13:37 over the last 0.65 mile.

Sunday, 8/7/2023 to Saturday, 8/13/2023 - Run Our River 5K - August

I walked 3 times this week, 4.05 miles.

I ran 3 times this week, 10.83 miles.

I biked twice this week, 22.80 miles

I took 43,017 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1138 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/6/2023

3650 steps, 41/99 resting/max HR, 7:29 hours sleep, 173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 22:06, 13:24 pace, 13 feet elevation gain, 87/99 avg/max HR, 116 avg cadence, 59F, 88% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX - 649.53 miles

I really thought about another run today but my common sense (believe it or not) kicked in and told me to either walk or bike. I hadn't walked in a while so I chose a walk on my usual "Out to Ling Rd" route. I kicked up a very brisk pace. My splits were 13:31 and 13:13 over the last 0.65 mile. Wow!

Monday, 8/7/2023

7374 steps, 41/103 resting/max HR, 8:27 hours sleep, 173.9 pounds, 8 floors climbed

Walk: 1.65 miles, 24:09, 14:38 pace, 10 feet elevation gain, 78/86 avg/max HR, 114/123 avg/max cadence, 70F, 94% RH, 3 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 307.16 miles

It was either a walk or bike day. I chose a walk. I got out on my usual "Out to Ling Rd" route at a slightly slower pace. My splits were 14:53 and 14:16 over the last 0.65 mile.

Tuesday, 8/8/2023

6661 steps, 41/153 resting/max HR, 8:19 hours sleep, 173.0 pounds, 14 floors climbed

Bike: 9.44 miles, 46:26, 12.2/28.6 avg/max mph, 91 feet elevation gain, 92/124 avg/max HR, 23/30 avg/max respiration, 58/104 avg/max cadence, 66F, 88% RH, 7 mph WSW wind, overcast with a bit of drizzle

I didn't want to walk again or run since I have a race tonight so that left a bike this morning. I wanted a change of scenery so I chose my "Out on the pier and around" route. It was different and fit the bill. I even got a little bit of drizzle to cool me off a bit.

Run: 3.13 miles, 25:54, 8:17 pace, 9 feet elevation gain, 145/158 avg/max HR, 158/167 avg/max cadence, 71F, 71% RH, 12 mph NW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 71.88 miles

Tonight was the second Tuesday of the month so it was a Run Our River 5K - August night. I got down to Corn Hill Landing in plenty of time for the race like usual. I stretched a bit but didn't take a warm up run.

And ... we were off! My left hamstring was a bit sore so I thought it would be a bad 5K. But ... I settled in and fought the urge to run fast. I had a water bottle and took a sip at halfway .... and choked it back out! I kept on running back up the other side of the Genesee River and took a little walk break before the Ford St Bridge. I caught back up so no harm. I pushed a bit in the last 1/4 mile and was happy to see the timer below 26 minutes! 

So ... fastest 5K of 2023! The chip time was 25:50. I was 51st out of 111, 3rd out of 10 in my M 6069 age group, link here. My splits were 8:19, 8:23, 8:16 and 7:14 over the last 0.13 mile.

Wednesday, 8/9/2023

8667 steps, 41/117 resting/max HR, 6:48 hours sleep, 173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 23:39, 14:20 pace, 17 feet elevation gain, 90/123 avg/max HR, 115/125 avg/max cadence, 57F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 651.18 miles

I was up around 4:30 AM so I just stayed awake. It was either a bike or walk day after a hard 5K last night. I went out for a walk on my usual "Out to Ling Rd" route. My splits were 14:28 and 14:07 over the last 0.65 mile.

Thursday, 8/10/2023

7924 steps, 40/144 resting/max HR, 8:20 hours sleep, 173.2 pounds, 12 floors climbed

Run: 3.15 miles, 27:21, 8:41 pace, 56 feet elevation gain, 131/149 avg/max HR, 156/165 avg/max cadence, 66F, 83% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 75.03 miles

It was either a bike or run day. My Withings scale said up 1.3 pounds so it was a run day. I got out on my usual "Out to Clematis St" route. I had the usual ache when I started out but it went away quickly. The waves on Lake Ontario were practically non-existent. My splits were 8:52, 8:43, 8:34 and 7:56 over the last 0.15 mile. A nice negative split!

Friday, 8/11/2023

1240 steps, 43/111 resting/max HR, 7:47 hours sleep, 175.1 pounds, 4 floors climbed

Bike: 13.36 miles, 1:01:45, 13.0/19.6 avg/max mph, 50 feet elevation gain, 93/111 avg/max HR, 25/34 avg/max respiration, 57/83 avg/max cadence, 64F, 88% RH, 6 mph W wind, partly cloudy

I got out a bit later but I still did my usual "Out to East Manitou Rd" route. I rode at an easy pace and made sure to look around a bit. There were a bit more bicyclists and a couple runners out today.

I took a couple pictures during the ride and one afterwards.

Saturday, 8/12/2023

7511 steps, 42/145 resting/max HR, 7:42 hours sleep, 173.3 pounds, 19 floors climbed

Run: 4.55 miles, 41:11, 9:03 pace, 87 feet elevation gain, 133/149 avg/max HR, 152/165 avg/max cadence, 68F, 78% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 79.58 miles

I got out for a longer run than usual ... and it didn't go as well as I hoped. I tried my "Out by the pier and around" route. It started out OK and then fell apart after mile 2 with 6 (yes 6) walking breaks. I just lost all energy. It wasn't pain or aches or anything else. My splits were 8:50, 8:29, 8:54, 10:19 and 8:24 over the last 0.55 mile.