Sunday, 1/25/2026 to Saturday, 1/31/2026

I walked 4 times this week, 7.25 miles.

I took a snowshoe walk of 2.0 miles

I took a treadmill walk of 1.20 miles

I took a treadmill run of 2.05 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 make 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 2041 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/25/2026

3862 steps, 44/110 resting/max HR, 184.9/184.5 pounds, 15 floors climbed

Snowshoe: 1.54 miles (until my Garmin died) so approximately 2.0 miles 38:08, 24:50 pace, 96/120 avg/max HR, 96/188 avg/max cadence, 9F, 78% RH, 14 mph E wind, wind chill -7F, light snow

Shoes: blue Salomon SpeedCross 4 trail - 364.0 miles

It started snowing in the morning and hasn't stopped. So ... I stayed in for a while until I got out for a snowshoe. I dress as warmly as I could. There was about 3 to 6 inches (or more in the drifts) of snow on the Lakeshore Country Club. I slowly walked as well as I could. Yes ... it was cold, windy and snowy for sure. I was more than ready to stop when I got done. I undressed and went straight upstairs to take a shower and then a bath to wam up my somewhat frozen toes. Brr! Then ... I found that my Garmin had died at 1.54 miles. It was 17% when I started ... oh well! My splits were 25:20 and 23:57 over the last 0.54 miles.

Monday, 1/26/2026

6165 steps, 44/96 resting/max HR, 6 floors climbed

Treadmill: 1.20 miles, 18:49, 15:41 pace, 83/92 avg/max HR, 114/122 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 252.61 miles

I slept in again so I tried to get out for a walk around B601 but the snow was quite slippery in the first 100 yards so I went back inside. I had to shop at BJs after work so I was a bit pressed for time. So ... I hit the treadmill at Greenleaf Meadows. I really should go there more often. It does have some good exercise equipment. Anyways, there is a difference between Garmin Inside Walking and the treadmill. My Garmin Inside Walking said 1.05 miles, 16:57 pace while the treadmill said 1.2 miles, 18:49, 15:41 pace. I believe the treadmill.

Tuesday, 1/27/2026

6495 steps, 45/109 resting/max HR, 182.9 pounds, 12 floors climbed

Walk: 1.75 miles, 24:47, 14:11 pace, 95/116 avg/max HR, 108/135 avg/max cadence, 10F, 56% RH, 21 WSW wind, wind chill -8F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail - 365.75 miles

I slept in again. I just can't motivate myself to get outside in the pre-dawn darkness when it's this cold. I did get out before lunch. The Greenleaf Meadow maintenance guy knocked on our door and ask me to move my cars so they could fully plow the parking lot. So I just that as an excuse to get dressed and get out for a walk on my usual "Out to Ling Rd" route ... after I moved the cars, of course. The sidewalk on Greenleaf Rd had been plowed so I was able to get a good pace on it. The sun almost warmed so I almost drew up a sweat under my 4 layers. I must look like Nanook of the North, lol! My splits were 14:06 and 14:16 over the last 0.75 mile.

Wednesday, 1/28/2026

7176 steps, 44/103 resting/max HR, 184.0/183.7 pounds, 9 floors climbed

Walk: 1.7 miles, 25:27, 14:58 pace, 94/103 avg/max HR, 114/138 avg/max cadence, 12F, 66% RH, 18 mph WSW wind, wind chill -4F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 367.45 miles

I got out before lunch on my "Out to Ling Rd". The west wind had narrowed the plowed section of the sidewalk on Greenleaf Rd in sections that were exposed to the wind. This plus the inch of snow that fell overnight slowed me a bit. It was the usual cold and bitter wind ... but whatever. I just put on my usual 4 layers on top and 2 lays on bottom and set forth. My splits were 15:37 and 14:02 over the last 0.7 mile.

Thursday, 1/29/2026

5868 steps, 47/110 resting/max HR, 12 floors climbed

Walk: 1.15 miles, 16:21, 14:14 pace, 104/114 avg/max HR, 122/140 avg/max cadence, 10F, 72% RH, 10 mph WNW wind, wind chill -2F

Shoes: blue Salomon SpeedCross 4 trail - 368.60 miles

I slept in again and I couldn't get out before lunch so I got out when I got a spare 20 minutes on my "Around B601" route. It was cold and windy but I did it. My splits were 14:25 and 13:01 over the last 0.15 mile.

Friday, 1/30/s026

3772 steps, 45/115 resting/max HR, 185.2/185.3 pounds, 12 floors climbed

Walk: 1.65 miles, 22:22, 13:33 pace, 99/122 avg/max HR, 118/145 avg/max cadence, 9F, 66% RH, 14 mph W wind, wind chill -7F, cloudy

Shoes: blue Salomon SpeedCross 4 trail - 370.25 miles

I slept in again like usual ... but I got out after 5 PM on my usual "Out to Ling Rd" route. This time I stayed on the shoulder of Greenleaf Rd inside of the sidewalk so I could walk faster. I did have on my Noxgear Tracer2 lighted vest so drivers could see me. My splits were 13:43 and 13:17 over the last 0.65 mile.

Saturday, 1/31/2026

4796 steps, 47/138 resting/max HR, 1 floor climbed

Treadmill: 2.05 miles, 19:56, 9:43 pace

Shoes: white Brooks Glycerin GTS21 - 254.66 miles

Well ... I retreated to the treadmill today. But ... not for a walk but for a run. I set the treadmill up for a 10:00 pace and then a 9:22 pace for a whopping 2.05 miles. It's a lot warmer inside ... but I got it done. 

It's the end of January ... so it's stat time!

I was on the treadmill twice in January, once for a walk of 1.20 miles at 15:41 pace and once for a run for 2.05 miles at 19:43 pace.

I snowshoed once for 2.0 miles at 24:50 pace.

I took 22 walks for 34.21 miles, 1.56 miles/walk.

I took 7 runs for 20.33 miles, 2.90 miles/run.

I took 182,819 steps. 

Sunday, 1/21/2024 to Saturday, 1/27/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.40 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 70,885 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 and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. 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: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1306 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/21/2024

10:25 hours sleep, 11170 steps, 43/139 avg/max HR, 171.3 pounds, 33 floors climbed

Run: 4.45 miles, 39:03, 8:46 pace, 61 feet total ascent, 129/142 avg/max HR, 158/168 avg/max cadence, 18F, 73% RH, 10 mph WNW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 580.15 miles

I got out for a run and decided to stick to the plowed shoulders on Greenleaf Rd and Beach Ave. I set up the usual nice and easy pace. The sidewalk was plowed in the Ontario Beach Park so I took it all the way to the Genesee River. My splits were 9:05, 8:41, 8:53, 8:43 and 8:11 over the last 0.45 mile.

Snowshoe: 2.05 miles, 33:15, 16:14 pace, 38 feet total ascent, 108/119 avg/max HR, 111 avg cadence, 27F, 54% RH 14 mph W wind, wind chill 16F, cloudy

Shoes: blue Salomon SpeedCross 4 - 270.93 miles

The 4 to 6 inches of snow outside whispered to me ... "snowshoe on me .. " and who was I to argue? So ... I went out and got it done. I decided to push the pace up to a slow trot when I could just to get it done faster (and keep warm). My splits were 16:30 and 15:52. 

Josh's first TD

Well ... I watched the Chiefs - Bills game held at Highmark Stadium in Buffalo. It was a hard fought game. Josh had 2 rushing TDs and 1 passing TDs. There were numerous dropped passes and some really dubious coaching decisions in the 4th quarter which cost the Bills. The Chiefs won 27-24 and advanced to their 6th(!!!) consecutive AFC Final game. F$#@!

Monday, 1/22/2024

7:14 hours sleep, 11338 steps, 43/132 avg/max HR, 171.7 pounds, 17 floors climbed

Run: 4.45 miles, 40:07, 9:01 pace, 62 feet total ascent, 122/134 avg/max HR, 159/169 avg/max cadence, 18F, 73% RH, 10 mph SSW wind, wind chill 7F, clear

Shoes: blue Brooks Glycerin GTS20 - 584.60 miles

I thought about a walk instead of a run this morning but I had only ran 2 days in a row so I ran. I struck up a really nice and easy pace on my new "Out to the Genesee River" route ... and got it done. Just a dogleg out and back. It was clear out and I could see some light in the east from sunrise at 7:37 AM. My splits were 9:07, 8:59, 9:08, 8:56 and 8:43 over the last 0.45 mile.

Tuesday, 1/23/2024

7:20 hours sleep, 855 steps, 41/138 avg/max HR, 170.8 pounds, 20 floors climbed

Run: 4.15 miles, 35:59, 8:40 pace, 95 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes; blue Glycerin GTS20 - 588.75 miles

It was 26F at 5:20 AM according to Alexa so I didn't wear as much (no balaclava or shorts and just a short sleeve tech under my Brooks 1/4 zip long sleeve pullover). I struck up a nice and easy pace on my "Out to Dewey Ave" route. I didn't see any ice so I stretched out a bit and pushed my pace. My splits were 8:56, 8:56, 8:26, 8:27 and 7:57 over the last 0.15 mile.

Wednesday, 1/24/2024

7:28 hours sleep, 8515 steps, 41/86 avg/max HR, 170.6 pounds, 6 floors climbed

Walk: 1.65 miles, 27:33, 16:43 pace, 20 feet total ascent, 79/96 avg/max HR, 106 avg cadence, 37F, 93% RH,  mph SW wind, cloudy with a few sprinkles

Shoes: blue Brook Launch GTS8 - 378.20 miles

It looked like it had rained outside overnight ... but there was lots of black ice underneath. I was out a bit late and chose a walk on my "Out to Ling Rd" route. A good thing too ... I would have fallen if I had run. I should have turned around and put on my Salomon SpeedCross 4 trai shoes but I made due with my Brooks Launch GTS8 shoes. There wasn't much traction so I was constantly scanning for ice and felt my feet slip often. I almost bit it once about 1/10 mile away from my door but I stayed upright. My splits were 16:50 and 16:30 over the last 0.65 mile.

Thursday, 1/25/2024

7;50 hours sleep, 9869 steps, avg/max HR, 169.3 pounds, 18 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 65 feet total ascent, 126/140 avg/max HR, 159/168 avg/max cadence, 36F, 93% RH, 5 mph N wind, fine mist

Shoes: blue Brooks Glycerin GTS20 - 593.20 miles

It had rained or misted all yesterday afternoon, evening and all night so 95% of the ice was gone. I got out like usual at my usual nice and easy pace on my usual "Out by the pier and around" route. I saw mist in my headlamp as I ran. There was just a smidge of ice and I easily avoided it. My splits were 9:08, 8:58, 9:00, 8:47 and 8:17 over the last 0.45 mile.

Friday, 1/26/2024

6:49 hours sleep, 8764 steps, 44/141 avg/max HR, 169.2 pounds, 23 floors climbed

Run: 5.45 miles, 46:26, 8:31 pace, 94 feet total ascent, 133/143 avg/max HR, 159/168 avg/max cadence, 37F, 93% RH, 9 mph N wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 598.65 miles

I didn't have to motivation to get out when Alexa woke me at 5:20 AM. So ... I clocked out of Ricoh for lunch and got out for a quick run on my "Out by the pier and to Mann Rd" route. It's a slighter longer route and got me just over 100 miles for the month. That's 4 months in a row with over 100 miles! Woohoo! I pushed the pace a bit since I had to get back in 50 minutes. My splits were 8:36, 8:31, 8:37, 8:31, 8:28 and 8:13 over the last 0.45 mile.

Saturday, 1/27/2024

10:51 hours sleep, 12673 steps, 42/137 avg/max HR, 168.4 pounds, 25 floors climbed

Run: 7.45, 1:04:46, 8:41 pace, 121 feet total ascent, 129/140 avg/max HR, 158/169 avg/max cadence, 37F, 93% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 606.10 miles

Well ... longer runs don't get done by themselves. So ... I went out and got it done! I set up a nice and eaay pace and for the most point held up. I thought my pace was more towards 9:00 so I was surprised when I saw 8:41. It was beautiful day for running .... high 30s, overcast and calm. My splits were 9:09, 8:19, 8:59, 8:37, 8:31, 8:43, 8:39 and 8:24 over the last 0.45 mile.

Sunday, 2/26/2023 to Saturday, 3/4/3023

I walked twice this week, 3.01 miles.

I ran 6 times this week, 26.02 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 67,544 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 am back to short walks (1.5 miles), runs (< 6.2 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.

BTW, I am on a 977 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/26/2023

9889 steps, 43/137 resting/max HR, 176.2 pounds, 42 floors climbed

Run: 4.65 miles, 41:24, 8:54 pace, 71 feet elevation gain, 18/139 avg/max HR, 159/170 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 173.39 miles

I got out for a nice and easy run on my "Out near the pier and around" route. There was still ice on the LOSP Trail and I didn't trust the sidewalks so I kept to the road again. My left hamstring was a bit achy but I managed to keep a good pace. My splits were 9:02, 8:53, 8:51, 9:00 and 8:38 over the last 0.65 mile.

Monday, 2/27/2023

11583 steps, 42/133 resting/max HR, 7:12 hours sleep, 176.2 pounds, 19 floors climbed

Run: 4.06 miles, 36:37, 9:02 pace, 86 feet elevation gain, 122/137 avg/max HR, 158/170 avg/max cadence, 27F, 68% RH, 7 mph ENE wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 177.45 miles

I didn't really want to get out in the cold but I found my motivation and did it. I got out a bit late so I only did my "Out to the end of Beach Ave" route. It was clear so it got chilly overnight ... plus it was a bit windy ... brr! My splits were 9:30, 9:10, 8:45 and 8:44. A negative split!

Tuesday, 2/28/2023

15985 steps, 42/141 resting/max HR, 6:47 hours sleep, 175.2 pounds, 31 floors climbed

Run: 5.56 miles, 51:19, 9:14 pace, 70 feet elevation gain, 127/139 avg/max HR, 158/170 avg/max cadence, 34F, 93% RH, 9 mph SSE wind, wind chill 27F, light mist

Shoes: Salomon SpeedCross 4 trail shoes - 248.06 miles

I was up early at 5:15 AM but had a bit of wardrobe malfunction. I put on another tech long sleeves and slipped on a pair of shorts just in case I went to the treadmill. I thought that maybe the snow overnight had turned to ice so I wore my Salomon SpeedCross 4 trail shoes. So ... I set out at a really nice and easy pace. The traction  was fine so I didn't stop at the exercise center and its treadmill. My left hamstring ached and didn't let me enjoy the run. I kept on thinking that the ache would go away. Oh well. My splits were 9:39, 9:16, 9:05, 9:00, 9:15 and 9:05 over the last 0.56 mile.

Run: 2.05 miles, 18:15 miles, 8:54 pace, 49 feet elevation gain, 133/145 avg/max HR, 153/160 avg/max cadence, 36F, 75% RH, 22 mph W wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 179.50 miles

My running spreadsheet told me that I had 99.3 miles for February. I had told Christine that getting to 100 miles wasn't important a couple days ago. Well ... I only had 0.7 miles to go so I got out there again. It was a bit chilly and windy. My left hamstring was a bit cranky but it warmed up and I got it done. My splits were 9:07 and 8:41.

It's the end of February so it's stat time!

I took 6 walks in February for 8.71 miles, 1.45 miles/walk.

I took 24 runs in February for 101.35 miles, 4.22 miles/run.

I ran 2 races in February:

 1) Freezeroo #5 - 8 miles, 1:07:58, 8:30 pace, 27th out of 63, 1st out of 3 in my M 65-69 age group, 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy

 2) Freezeroo #6 - 4.4 miles, 36:00, 8:18 pace, 48th out of 120, 1st out of 8 in my M 65-69 age group, 1st out of 7 in my series M 65-69 age group, 29F, 63% RH, 18 mph SW wind, wind chill 18F, partly cloudy

I took 1 treadmill walk in February for 1.5 miles .

I took 1 snowshoe walk in February for 1.05 miles.

I took 247,563 steps in February.

Wednesday, 3/1/2023

7352 steps, 42/116 resting/max HR, 7:10 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 19 feet elevation gain, 108/125 avg/max HR, 120/128 avg/max cadence, 30F, 745 RH, 6 mph SE wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 181.0 miles

I knew that my body needed to "rest" after 6 runs in 5 days so I got out for a brisk walk. It was a bit chilly so I wore a bit more clothing since I don't warm up very much on a walk. So ... a brisk pace ensued. The sidewalk on Greenleaf Rd was still snow covered and looked to be icy so I walked on the road. My splits were 13:30 and 13:43 over the last 0.5 mile.

Thursday, 3/2/2023

7863 steps, 41/139 resting/max HR, 7:59 hours sleep, 175.3 pounds, 22 floors climbed

Run: 4.65 miles, 41:35, 8:56 pace, 57 feet elevation gain, avg/max 128/142 avg/max HR, 158/170 avg/max cadence, 34F, 86% RH, 13 mph NW wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 185.65 miles

I could think of a thousand reasons not to run but I didn't use any of them. I got up, got dressed and got out there. I set up a nice and easy pace. Where to go? I decided to turn right down Greenleaf Rd and thought of turning left for my "Out to the end of Beach Ave" route (4 miles) but decided to turn right and do my "Out near the pier and around" route backwards for 4.65 miles. My left hamstring felt sort of OK and I was OK with that. My splits were 9:11, 8:50, 9:02, 9:03 and 8:56 over the last 0.65 mile.

Friday, 3/3/2023

11913 steps, 41/133 resting/max HR, 7:34 hours sleep, 175.1 pounds, 19 floors climbed

Run: 5.05 miles, 46:15, 9:09 pace, 77 feet elevation gain, 125/137 avg/max HR, 157/168 avg/max cadence, 27F, 93% RH, 8 mph E wind, wind chill 19F cloudy

Shoes: Brooks Launch GTS8 blue - 190.7 miles

A pre sunrise picture from the Secret Sidewalk

I got out on my run about 10 minutes late. I struck up a nice and easy pace with my left hamstring giving a mild ache. I saw that there wasn't too much ice on the sidewalks so I went on my "Out by the pier and around" route which included on the Ontario Beach Park boardwalk and the Secret Sidewalk. There were a few spots of ice but I was careful when I ran across them so I had no issues. It got quite light with the pending dawn so I really didn't need my headlamp after about 20 minutes. My splits were 9:27, 9:13, 9:11, 9:05 and 8:51, a negative split.

It snowed pretty hard for a couple hours in the early evening. There was a sharp burst of light and thunder about 3 seconds later twice .... thundersnow!!! I have read and seen telecasts about it but not heard in person ... wow!!!

Saturday, 3/4/2023

2959 steps, 42/105 resting/max HR, 8:12 hours sleep, 175.5 pounds, 5 floors climbed

Walk: 1.51 miles, 19:54 miles, 13:14 pace, 13 feet elevation gain, 92/114 avg/max HR, 121 avgg cadence, 34F, 93% RH, 7 mph ENE wind, wind chill 28F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 249.57 miles

There was a couple of inches of wet snow on the ground plus it had rained overnight. I thought it would be best to do a walk instead of a walk on my "Out to Ling Rd" route. The sidewalk along Greenleaf Rd was waterlogged so I stuck to the road on the out and back. I think my left hamstring thanked me for not running but I still did a very brisk walk. My splits were 13:39 and 12:23 over the last 0.51 mile.

Sunday, 11/13/2022 to Saturday, 11/19/2022

I walked 2 times this week, 3.0 miles.

I ran 5 times this week, 19.56 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 55.969 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 am back to short walks (1.5 miles), runs (< 6.2 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.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 872 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/13/2022

7814 steps, 45/140 resting/max HR, 8:58 hours sleep, 17 floors climbed, 178.3 pounds

Run: 4.65 miles, 41:22, 8:53 pace, 66 feet elevation gain, 130/142 avg/max HR, 160/170 avg/max cadence, 37F, 87% RH, 8 mph W wind, wind chill 32F, overcast with a bit of drizzle

Shoes: Brooks Adrenaline GTS20 grey - 558.25 miles

I tried to wait for the drizzle to stop but I went out anyways. It was colder so I wore my Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a really easy pace and held it without any tiny walk breaks. The drizzle came and went but wasn't really enough to trouble me. My splits were 9:02, 8:47, 8:59, 8:50 and 8:46 over the last 0.65 mile.

Well ... the Bills managed to snatch defeat from the jaws of victory in their home game against the Vikings. They were up 27-10 late in the 3rd quarter and lost 33-30 in OT (Josh Allen with 2 INTs and a fumble), link here. The final minute of regulation was quite interesting to say the least. The Bills were clinging to a 27-23 lead when they stopped the Vikings at the goal line with 42 seconds. Josh muffed the next stop while trying a QB sneak, the Vikings fell on the ball in the endzone and went ahead 30-27. The Bills went down the field on 5 plays and 69 yards and kicked a FG to send the game into OT at 30-30. The Viking went ahead in OT 33-30. Then Josh forced a throw on a 3rd and 20, got intercepted in the endzone, game over. 

 

Monday, 11/14/2022

5716 steps, 42/142 resting/max HR, 8:12 hours sleep, 12 floors climbed, 176.7 pounds

Run: 3.16 miles, 27:09, 8:36 pace, 32 feet elevation gain, 134/148 avg/max HR, 158/168 avg/max cadence, 36F, 64% RH, 7 mph NW wind, wind chill 31F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 561.41 miles

I slept in until after 7 AM and I didn't want to run after work so a rare lunch run hit the spot. It was chilly and a bit windy so I donned my usual winter running gear and set out at my usual easy pace. I sped up a bit on each mile and had a negative split ... sweet! My splits were 8:51, 8:37, 8:28 and 7:45 over the last 0.16 mile.

Tuesday, 11/15/2022

7045 steps, 43/112 resting/max HR, 7:19 hours sleep, 15 floors climbed, 178.4 pounds

Walk: 1.5 miles, 19:53, 13:15 pace, 12 feet elevation gain, 92/115 avg/max HR, 123/136 avg/max cadence, 34F, 75% RH, 6 mph SW wind, cloudy.

Shoes: Brooks Adrenaline GTS20 grey - 562.91 miles

I slept horribly. I woke up at 2:55 AM and couldn't get back to sleep (I think). I can usually go right back to sleep but not this morning. So ... coffee will be required today! Anyway ... I got out for a brisk walk. My splits were 13:12 and 13:22 over the last 0.5 mile.

Wednesday, 11/16/2022

8248 steps, 44/136 resting/max HR, 6:51 hours sleep, 179.5 pounds, 24 floors clmibed, 179.5 pounds

Run: 3.15 miles, 27:42, 8:47 pace, 36 feet elevation gain, 126/137 avg/max HR, 159/170 avg/max cadence, 34F, 100% RH, 3 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 566.06 miles

It was dark, cold and I could hear rain outside but ... I had a 5K to run. So I got up, got dressed for the weather and got out there. I set up an easy pace and got it done. My splits were 9:01, 8:53, 8:29, 8:33 over the last 0.15 mile.

Thursday, 11/17/2022

8088 steps, 42/132 resting/max HR, 7:00 hours sleep, 14 floors climbed, 180.5 pounds

Run: 3.15 miles, 28:05, 8:54 pace, 32 feet elevation gain, 124/136 avg/max HR, 158/168 avg/max cadence, 32F, 93% RH, 7 mph W wind, wind chill 26F, overcast with a bit of snow

Shoes: Brooks Adrenaline GTS20 grey - 569.21 miles

It was a bit colder and windy this morning ... and there was a hint of snow. I set up an easy pace and ... then I hit the wind ... wow! It was a bit chilly. Then ... then there was a burst of light snow pellets on the way back. My headlight reflected the snow in my eyes so I almost couldn't see the ground. The snow stopped while I stretched after my run. My splits were 9:08, 9:08, 8:31 and 8:43 over the last 0.15 mile.

The Bills had a home game against the Browns on Sunday ... but the forecast was for a lake effect snowstorm on Friday and Saturday. The NFL moved the game to Detroit on Thursday afternoon.

Friday, 11/18/2022

3970 steps, 46/88 resting/max HR, 12 floors climbed, 179.0 pounds

Walk: 1.5 miles, 21:13, 14:08 pace, 3 feet elevation gain, 81/92 avg/max HR, 120/128 avg/max cadence, 28F, 93% RH, 9 mph SW wind, wind chill 20F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 570.71 miles

I needed a rest day after two days of running so I took a brisk walk.

The predicted lake effect snowstorm did indeed hit Buttalo and Orchard Park where the Buffalo Bills stadium is located got over 50" of snow.

Saturday, 11/19/2022

15078 steps, 40/138 resting/max HR, 8:36 hours sleep, 177.4 pounds, 29 floors climbed

Run: 8.45 miles, 1:15:10, 8:54 pace, 140 feet elevation gain, 131/140 resting/max HR, 162/170 avg/max cadence, 27F, 58% RH, 17 mph SW wind, wind chill 15F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 579.16 miles

I got out a bit late. It was chilly and windy so I dressed in my Brooks tights, Craft shorts, a short sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and heavy running gloves (it took a bit). I had thought about running the 6 hour ultra Bounds for the Hounds, link here, in Shortsville but I didn't sign up because I knew I wasn't trained for it. So ... I went a bit long on my "Out by the pier and about" route at a really easy "I can do this all day" pace. It was chilly when I ran into the wind but not so bad when I didn't. My splits were 8:59, 8:43, 8:46, 8:42, 8:46, 9:02, 9:03, 9:07 and 8:55 over the last 0.45 mile.

Sunday, 5/2/2021 to Saturday, 5/8/2021 - Medved Madness Trail Race

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 4 times this week, 8.01 miles

I ran 3 times this week for 21.43 miles.

I didn't bike this week.
I took 42.719 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.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 312 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/1). There were a few days when a mile was all I could walk or limp.

COVID-19: Well ... 14 months without an in-person race. My first one post-COVID-19 was the Medved Madness on 5/2. I almost exclusively just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/2/2021

25906 steps, 44/132 resting/max HR, 8:42 hrs sleep, 176.0 lbs, 142 floors climbed

run: 13.73 miles, 3:10:09, 13:51 pace, 1365 feet elevation gain, 114/137 avg/max HR, 126 avg cadence, 60F,  80% RH, mild winds, cloudy

shoes: blue Salomon SpeedCross 4 trail shoes, 152.07 miles

A picture from the Medved Madness socially distant start

The time to wear the tech shirt is after you earned it

The blister on my right heel that I found on Monday morning ... Ouch!

Well ... today's running (mis)adventure was the Medved Madness Trail Race. I started to get my gear together around 9:35 AM ... a bit late. I filled my Orange Mud hydration vest with water, stashed 4 old Gus or HammerGels, took my wallet, 2 towels, socks and a complete change of clothes. The forecast was for rain in the afternoon but it about 60F so I wore shorts and an old Medved Madness tech shirt. I put my new heel cushions in my Salomon SpeedCross 4 trail shoes. I got down to the race start in Mendon Ponds Park around 10:35 AM in plenty of time for my start in wave 5 at 11:04 AM. I saw some old running friends: Prem, Andy, Steve and Wilt. The start was masks required, socially distant with 6 feet between all runners and a wave of maybe 10 runners heading out every minute.

And ... I was off! I settled into a nice and easy trail pace. I went through a few mud pits and felt the heel of my shoes almost come out and thought to myself "I really should stop and tighten up my shoes". Well ... my left shoe came off and my right shoe almost did in the very next mud pit! So ... I had to put them back on while some runners chuckled as I put them back on. My hands were muddy when I got done for sure! Well ... onward! I was around mile 3 or 4 when my right heel started hurting. I thought to myself "I will drop when I get done with loop 1". So I started to run when I could and walk the hills and rooty sections. It hurt less to run than it did to walk. I asked another runner about when will this loop be over and was told that this was a single loop race. I complained of my right heel pain to a few of the road crossing guards but never decided to wait for a car to take me back to the start/finish. I just decided to suck it up and get the race done. So ... I ambled onward ... running the flats and downs ... walking the hills. The course did take me into some sections of Mendon Ponds Park that I had never run before. Yes ... the course did lead me into the water just before the finish ... the tradition was observed!

I achieved my race goal ... I survived. I had NO training on trail or over 5 miles so I was severely undertrained. The race results were up the next morning, link here. I was 120th out of 141, 4th out of 6 in my M 60-69 age group. My splits were: 10:47, 11:08, 12:34, 14:11, 13:49, 17:01, 11:15, 11:47, 14:30, 17:37, 14:15, 15:22, 14:28 and 12:07 over the last 0.73 mile. The Medved Madness Race - Short Course held at 8 AM had 102 finishers, link here.

I was pretty beat when I got done. Everything hurt but especially my right heel. The rain held off until after I got done. I got home and limped inside. My darling wife, Christine, was cooking ribs. Somehow she had sensed that I needed ribs after a long trail race. Mmm ... rib goodness!

Update: I found out the next morning that I had a dime sized blister on the back of right hell. Ouch!!!

Monday, 5/3/2021

6968 steps, 47/92 resting/max HR, 6:18 hrs sleep, 175.0 lbs, 6 floors climbed

walk: 1.61 miles, 23:51, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy

shoes: black Brooks Adrenaline GTS20, 85.86 miles

I found that I had a blister on my right heel. I washed it off and my darling wife, Christine, put a big bandage on it. My body definitely needed some rest so I waiting until evening for any exercise. My thighs hurt but I got out for a walk on my "Out to Lake Ave" route. My splits were: 14:56 and 14:42 over the last 0.61 mile.

Tuesday, 5/4/2021

4912 steps, 41/105 resting/max HR, 7:14 hrs sleep, 177.2 lbs, 10 floors climbed

walk: 1.6 miles, 23:53, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy 

shoes: black Brooks Adrenaline GTS20, 87.46 miles

My thighs still hurt when I headed down the stairs at 6:20 AM so it was another walk on my "Out to Ling Rd" route. They loosened up but tighten up when I sit for any length of time. My splits were: 14:55, 14:49 over the last 0.6 mile.

Wednesday, 5/5/2021

5907 steps, 46/97 avg.max HR, 7:43 hrs sleep, 177.2 lbs, 7 floors climbed

walk: 1.8 miles, 27:04, 15:00 pace, 36 feet elevation gain, 83/106 avg/max HR, 113 avg cadence, 49F, 97% RH, 6 to 21 W wind, wind chill 46F, cloudy

shoes: black Brooks Adrenaline GTS20, 89.26 miles

My thighs still hurt so I took a walk on my "Out to Ling Rd" route. I threw in a couple of 100 yard runs but my thighs quickly convinced me to walk. My splits were: 14:20 and 14:49 over the last 0.8 mile. It still hurt to go down stairs too. Joy.

Thursday, 5/6/2021

8482 steps, 44/115 resting/max HR, 6:47 hrs sleep, 8 floors climbed

walk: 2.0 miles, 30:27, 15:14 pace, 30 feet, 83/118 avg/max HR, 115 avg cadence, 42F, 92% RH, 3 mph NW wind, wind chill 41F, sunny

shoes: black Brooks Adrenaline GTS20, 91.26 miles

Brooks from head to toe. The Brooks Adrenaline GTS20, Brooks Run Merry long sleeve tech and Brooks light running gloves that Christine got me for Christmas 2020. Also the Brooks tights that I bought.

And my ten year old (at least) Brooks beanie!

My thighs were a bit tight and my right heel hurt a bit so I took a walk on my "Out to Ling Rd" route. I did kick in a slow run on LOSP Trail. It felt OK so ... progress! My splits were: 16:55 and 14:02.

Friday, 5/7/2021

6440 steps, 44/148 resting/max HR, 7:38 hrs sleep, 177.1 lbs, 13 floors climbed

run: 3.1 miles, 26:16, 8:28 pace, 49 feet elevation gain, 129/149 avg/max HR, 158 avg cadence, 43F, 92% RH, 5 to 11 mph W wind, wind chill 39F, cloudy with a light mist

shoes: black Brooks Adrenaline GTS20, 94.36 miles

I didn't feel much pain in my thighs when I went down stairs ... a good sign! I got dressed in shorts, Brooks 1/4 zip long sleeve pullover and light running gloves. I put my Garmin Venu in run mode and set up an easy running pace. I felt good so I kept running on my "Out to Dewey Ave" route. I eased up my pace and soon I was running at a good clip. My splits were: 8:37, 8:24, 8:08 and 7:36 over the last 0.1 mile.

Saturday, 5/8/2021

10009 steps, 47/145 resting/max HR, 9:21 hrs sleep, 177.3 lbs, 26 floors climbed

run: 4.6 miles, 39:21, 8;33 pace, 128 feet elevation gain, 133/148 avg/max HR, 156 avg cadence, 44F, 95% RH, 1 to 8 mph W wind, cloudy

shoes: black Brooks Adrenaline GTS20, 98.96 miles

I got out for a longer Saturday run on  my "Out by the pier and around" route. 8:24, 8:16, 8:35, 8:23 and 8:03 over the last 0.6 mile.

I headed out to see my daughter, Karen, in Palmyra shortly after noon. I put together a desk chair and did a load of laundry (16 shirts - wash only, hanger dry). We were both COVID-19 vaccinated so no masks were necessary.

Sunday, 2/21/2021 to Saturday, 2/27/2021

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I snowshoed once this week for 2.22 miles (actually 1.2 miles since I bailed when I near Greenleaf Rd).

I didn't walk this week.

I ran 6 times this week for 17.51 miles.

I didn't bike this week. 
I took 43,550 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.

RUNNING/BIKING: I am running shorter now (about 2 to 4 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 242 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/20). There were a few days when a mile was all I could walk or limp.

COVID-19: I work for Ricoh as a Site Leader. I work mostly from home now. I support the 169 Ricoh printers in the four L3Harris SAS buildings. I can remotely monitor them. I am required to wear a cloth mask when I enter any L3Harris building (actually when I exit my car in the parking lot) and also pass an automated temperature test before I can enter a turnstile. I also wear a cloth mask whenever I enter any public building ... like Wegmans or BJs. I realize that a cloth mask isn't a N95 mask but it's better than nothing. I don't have disposable gloves so I wear light running gloves. News links about gloves and clothing here, here and here. I don't want to spread COVID-19 if I am asymptotic (heaven forbid) nor do I want to catch it because someone isn't wearing a mask of their own. Remember ... wear your mask! It isn't a political statement! We are NY Tough!

Sunday, 2/21/2021

8988 steps, 43/147 resting/peak HR, 9:31 hrs sleep, 16 floors climbed

run: 4.0 miles, 38:19, 9:34 pace, 98 feet elevation gain, 136/151 avg/max HR, 154 avg cadence, 19F, 77% RH, 3 to 11 mph WSW wind, wind chill 15F, sunny

I got out for a long run just after 9 AM. There was a path on the LOSP Trail thanks to a few ATVs, the sidewalk on Latta had 1 to 2 inches of snow, the roads around the pier was plowed but snow covered and the boardwalk along the Lake Ontario beach had 2 to 4 inches of snow. All were runnable. So I ran. The only place where I couldn't run was a little bit of sidewalk on Beach Ave before I could get out on the road to run home. My splits were: 10:00, 9:38, 9:51 and 8:38.

Monday, 2/22/2021

5352 steps, 49/138 resting/max HR, 9:57 hrs sleep, 15 floors climbed

run: 2.2 miles, 22:14, 10:05 pace, 79 feet elevation gain, 128/141 avg/max HR, 147 avg cadence, 34F, 96% RH,  8 to 24 mph SW wind, wind chill 28F, cloudy

I just couldn't wake up in the morning so I got out in the evening to keep my streak alive. It was above freezing ... wow ... it felt warm! I overdressed so I was sweating when I got done ... but I got it done. The LOSP Trail was a bit rutty so I had trouble finding a running path sometimes ... but I ran anyways. My splits were: 9:47, 10:11 and 8:47 over the last 0.2 mile.

Tuesday, 2/23/2021

7286 steps, 49/143 resting/max HR, 9:05 hrs sleep, 178.7 lbs, 9 floors climbed

snowshoe walk: 2.22 miles, 39:49, 17:58 pace, 43 feet elevation gain, 111/150 avg/max HR, 98 avg cadence, 33F, 82% RH, 4 to 22 mph SW  wind, wind chill 29F, cloudy

I decided to do a snowshoe walk since the forecast was for warmer temperatures later in the week. Well ... the snow was crusty and tough to walk in. The snow that I kicked up behind me as I clumped around pelted my legs, back and sometimes my head. I was cold and tired. So ... I bailed when I got to Greenleaf Rd after 1.2 miles. I got on the shoulder, took off my snowshoes and ran back. My splits were: 21:17, 15:58 and 9:33 over the last 0.22 mile.

Wednesday,  2/24/2021

4101 steps, 47/143 resting/max HR, 8:05 hrs sleep, 181.2 lbs (a bit heavy for me :-( ), 10 floors climbed

run: 1.9 miles, 20:03, 10:32 pace, 62 feet elevation gain, 130/153 avg/max HR, 145 avg cadence, 30F, 95% RH, 4 to 12 mph S wind, wind chill 27F, cloudy

It was below freezing when I got out for my run. I could see that the parking lot had black ice so I knew that I would have to be careful. The snow on the LOSP Trail was crusty and icy, the sidewalk on Latta was icy in spots and the roads had a bit of black ice. I usually run around the parking lot when I get back to get to 2.0 miles but today I stopped at 1.9 miles due to the black ice. I almost fell more than once anyways but managed to get upright. My splits were: 10:46 and 10:08 over the last 0.9 mile.

Aarrggh! It got to 55F during the afternoon but it is forecast to be 29F but the time I get up tomorrow morning.

Thursday, 2/25/2021

5109 steps, 45/138 resting/max HR, 7:54 hrs sleep, 179.5 lbs, 11 floors climbed

run: 2.31 miles, 19:23, 8:24 pace, 75 feet elevation gain, 130/143 avg/max HR, 161 avg cadence, 32F, 80% RH, 10 to32 mph W wind, wind chill 23F, partly cloudy

I got out for a "Out to Beach Ave" run. It's back out the Greenleaf Meadows complex, turn right onto Greenleaf Rd, head out to Beach Ave and turn around. It's simple, lets me see Lake Ontario and it's quick. My splits were: 8:28, 8:24 and 7:55 over the last 0.31 mile.

Friday, 2/26/2021

5578 steps, 44/139 resting/max HR, 7:25 hrs sleep, 178.1 lbs, 10 floors climbed

run: 3.0 miles, 25;12, 8:23 pace, 75 feet elevation gain, 132/144 avg/max HR, 162 avg cadence, 27F, 91% RH, calm, partly cloudy

Today's run was another out and back. It was a bit farther to the intersection of Beach Ave and the beginning of Edgemere Drive. It was one of those cold, crisp and calm morning. I felt good and ran well. The roads were clear. I was surprised when I stopped and my Garmin Venu told me that I had run my fastest mile of 8:06. Well ... I have run faster miles but not with this new-to-me Garmin Venu on my left wrist. My splits were: 8:31, 8:32 and 8:06 (up a slight incline during the last mile to boot). Nice!

Saturday, 2/27/2021

7136 steps, 45/137 resting/max HR, 8:40 hrs sleep, 178.7 lbs, 14 floors climbed

run: 4.1 miles, 37:42, 9:11 mile, 125 feet elevation gain, 130/144 avg/max HR, 152 avg cadence, 40F, 95% RH, 5 to29 mph SSW wind, wind chill 36F, cloudy with light rain

Today's run was a backwards "Out by the pier and around" route. I dropped off a NetFlix DVD on the way to  Greenleaf Rd and then continued onward. The Secret Sidewalk, the boardwalk at the Ontario Beach Park and the LOSP Trail had a few patches of slippery ice that forced me to walk. Walking puts me off my rhythm so I felt sluggish during the rest of the run. My splits were: 8:15, 9:06, 9:15, 10:06 and 7:37 over the last 0.1 mile.

Sunday, 7/19/2020 to Saturday, 7/25/2020

I walked 1 times for 1.05 miles this week.
I ran 3 times for 11.85 miles this week.
I biked 3 times for 34.59 miles this week.
I took 30,194 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR 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.

Sunday, 7/19/2020

6691 steps, 52/144 resting/peak HR, 7:03 hr sleep, 176.5 lbs, 5 floors climbed
run: 3.85 miles, 35:36, 9:14 pace, 69 feet elevation gain, 133 avg HR, 168 avg cadence, 80F, 65% RH, 2 mph SW wind gusting to 16 mph, sunny

I got out early for a slightly longer run on my "Out by the pier" route. I walked a bit on the slight uphill on Greenleaf Rd. My splits were: :16, 8:4, 10:06 and 8:41 over the last 0.85 mile.

Monday, 7/20/2020

4163 steps, 52/119 resting/peak HR, 7:50 hr sleep, 176.2 lbs, 1 floor climbed
bike: 13.4 miles, 1:08:16, 11.8 avg mph, 17. max mph, 69 feet elevation gain, 94 avg HR, 75F, 58% RH, 2 mph W wind gusting to 16 mph, mostly sunny

I got out for an early morning ride on my "Out to East Manitou Rd". I barely got home in time to punch in to start my work-from-home Monday at Ricoh.

Tuesday, 7/21/2020

7965 steps, 51/141 resting/peak HR, 8:33 hr sleep, 177.4 lbs, 4 floors climbed
run: 4.75 miles, 43:07, 9:04 pace, 85 feet elevation gain, 131 avg HR, 71F, 72% RH,  9 mph W wind, mostly cloudy

I upped the distance on my "Out on the pier" route. I took it nice and easy. My left knee ached a bit but I kept it going. My splits were: 9:24, 8:58, 9:05, 9:06 and 8:44 over the last 0.85 mile.

Wednesday, 7/22/2020

7213 steps, 49/141 resting/peak HR, 7:06 hr sleep, 177.6 lbs, 4 floors climbs
run: 3.25 miles, 29:10, 8:58 pace, 69 feet elevation gain, 132 avg HR, 70F, 95% RH, calm, overcast with a light sprinkle

There was a real light sprinkle when I stepped outside so I thought twice about doing my usual bike today. The forecast from Dark Sky Weather on Alexa was for 30 minutes of light rain. So ... I changed it up and did a slow Around the Block run instead of a ride on potentially slick pavement. . My splits were: 9:23, 8:48, 8:51 and 8:23 over the last 0.25 mile.

Thursday, 7/23/2020

No Garmin step, HR, hr sleep, lbs or floors climbed recorded due to the Garmin outage.
bike: 9.32 miles, 45:49, 12.2 avg mph, 20.8 max mph, 144 feet elevation gain, 101 avg HR, 121 max HR, 72F, 94% RH, 5 mph SW wind, overcas

The reader might notice that this is a Strava map instead of a Garmin map. Well ... Garmin got hit with a WastedLocker ransomware attack and is down.. There is a Bleeping Compute link here about it. Hopefully Garmin had good backups if they don't pay the ransom of $10 million USD.

I got out for a short bike ride before my work-from-home day at Ricoh began. I thought that I had completed my Summer Around the Finger Lakes challenge of 408.2 but I really wasn't because I had duplicate entry on 7/9.

Friday, 7/24/2020

1881 steps, 45/93 resting/peak HR, no hr sleep data, 3 floors climbed
bike: 11.87 miles, 59:55, 11.9 avg mph, 31.3 max mph, 236 feet elevation gain, 106 avg HR, 134 max HR,  72F, 89% RH, calm, mostly cloudy

I got out for a quick bike before my work-from-home day at Ricoh. This time the first 7.83 miles of my ride completed my Summer Around the Finger Lakes 11 Lake virtual tour of 408.2 miles, link here. I have been entering my walks, runs and rides since June 1st.

Summer Around The Finger Lakes 11 Lake Virtual Tour Stats - Walk: 16 for 30.7 miles, 1.92 miles/walk; Run: 13 for 32.87 miles, 2.53 miles/run; Bike: 26 for 344.63 miles, 13.25 miles/bike.

This sign changes from time to time to other COVID-19 messages

A minor scrape

I found out that you can scrape your leg if you aren't careful when going out all the way to the end of pier. The light stands on top of a concrete footing about knee high. I brushed against it and got a few minor scrapes. It could have been worse.

Saturday, 7/25/2020

2281 steps, 48/94 resting/peak HR, 6:38 hr sleep, 1 floor climbed
walk: 1.05 miles, 15:18, 14:36 pace, 20 feet elevation gain, 89 avg HR, 117 max HR, 83F, 45% RH, 2 mph NW wind.


I felt like a slug all day so I went for a quick walk. Maybe I will feel better tomorrow. Life can sometimes get the better of me.

Sunday, 2/23/2020 to Saturday, 2/29/2020

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 3 times for 25.49 miles this week.
I took 66,748 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR 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.

Sunday, 2/23/2020

23302 steps, 48/136 resting/peak HR, 7:16 hrs sleep, 171.1 lbs, 51 floors climbed
run: 14.39 miles, 2:16;16, 9:28 pace, 129 avg HR, 153 avg cadence, 33F, 49% RH, 10 mph SW wind, wind chill 25F, mostly cloudy

Today's run was my 16th Round the Bay run. I had talked with Prem Kumar about running with him last week at Freezeroo #6. Now ... in hindsight I will admit that it was a stretch for such a long run.

The plan was to meet down in the public parking opposite the Bay Front restaurant at the bottom of Irondequoit Bay at 8 AM. It was around freezing with a forecast in the 40s later in the day. So I wore my winter usual: CW-X tights, Darn Tough socks, short sleeve tech, Brooks 1/4 zip long sleeve tech, Brooks beanie and heavy running gloves. I got there around 7:50 AM.

It turned out that 5 of us were there. Andy Ciaio, Prem, and 2 other guys whose names escape me. We set an easy pace up the 1.25 mile long Empire Blvd hill. I began to lead. I did set a faster pace when the shoulders began to get narrow on Bay Rd since I was nervous about the traffic. I was running well. The miles began to click off. I stopped for a couple of gulps of Hammer Gel at the swing bridge at mile 6.5. Then ... the wheels began to fall off. I was tired. I couldn't hold a good run pace all the way down Culver Ave and Titus Ave. Then it was down and up the hills on the west side of Irondequoit Bay. I walked up the 2 major hills. Then a slow run down Empire Blvd back to the 2019 Trax. Everyone was waiting for me. It seems that they had taken the shortcut of running up the I590 path. I was beat!

I didn't take a post run selfie since I didn't want to scare my kids. I felt like death warmed over and I am sure that I looked it too. My splits were: 10:33, 9:10, 8:45, 8:20, 8:23, 8:11, 10:19, 9:37, 9:38, 9:30, 9:15, 10:38, 9:47, 10:58 and 8:07 over the last 0.39 mile.

What should I have done differently? I don't run easy well. Maybe I didn't have my mind set on running more than just to the swing bridge and the thought of the hills to come just bothered me. I do like the "official" Round the Bay where you start at the swing bridge and get the hills out of the way first. Who knows? I got it done ... but felt like crap the rest of the day.

Monday, 2/24/2019: 3269 steps, 57/98 resting/peak HR, 5:47 hrs sleep, 168.9 lbs, 1 floor climbed

The number 2 and 24 ... 2 for Gigi Bryant and 24 for Kobe Bryant. The Staples Center held a Celebration of Life in LA, Staples Center link here. I looked at the CNN live link here during the ceremony. Lots more here, here, here, here, here and here. I must admit that I sobbed a bit in private ... so sad that Kobe, Gigi and the other 7 people were taken from this earth. The Mambamambacita Sports Foundation plans on furthering their legacy through charitable endeavors in sports, link here.

I was more than a bit tired today. I think yesterday's 14.39 mile run and not getting enough sleep caught up to me. My darling wife, Christine, wasn't feeling 100% and left me to put in 2 baked potatoes and Lloyd's Ribs in the oven. I fixed her tomato soup when they were done. She came down to the kitchen to make sure that they were done. Mmm ... so delicious along a glass of milk. I was in bed by 9 PM and asleep by 9:30 PM.

Tuesday, 2/25/2020

12920 steps, 54/145 resting/peak HR, 7:42 hrs sleep, 3 floors climbed
run: 5.05 miles, 43:56, 8:42 pace, 136 avg HR, 157 avg cadence, 36F, 79% RH, 10 mph NE wind, wind chill 29F, overcast

I needed to get out tonight since I had a Ricoh event at Dave and Buster's after work on Wednesday. I clocked in and out 15 minutes early so I could get up to Greece Arcadia High School and out on my run by 5 PM. I set up a nice and easy pace. My legs told me in no uncertain terms that they hadn't forgiven or forgotten my 14.39 miles on Sunday so I held the pace easy and the run short. My splits were: 8:36, 8:50, 8:45, 8:42 and 8:39.

Wednesday, 2/26/2020: 5723 steps, 50/95 resting/peak HR, 6:48 hrs sleep, 163.7 lbs, 7 floors climbed

I had to change the 4 AAA batteries in my Withings WS-50 Smart Body Analyzer scale. I lost about 6 pounds instantly ... who knew that was the secret to weight loss!

Thursday, 2/27/2020: 4583 steps, 49/125 resting/peak HR, 7:19 hrs sleep, 0 (??) floors climbed

OK ... not so funny, lol! My Withings WS-50 Smart Body Analyzer scale with the day old batteries told me I weighed about 173 pounds (back to normal) but refused to recognize me as Doug. I think it thinks that no one can gain almost 10 pounds in a day so ... who is this person stepping on me! The LED lit up FAT, HR X. I hope it was saying that it didn't recognize my fat % or heart rate.

Friday, 2/28/2020: 5442 steps,  52/93 resting/peak HR, 7:00 hrs sleep, 8 floors climbed

I thought about running but it was cold so I bagged it.

Saturday, 2/29/2020:

11509 steps, 54/134 resting/peak HR, 5:58 hrs sleep, 24 floors climbed
run: 6.05 miles, 59:11, 9:47 pace, 129 avg HR, 157 avg cadence, 16F, 71% RH, 12 mph NW wind, wind chill 3F, partly cloudy

It was cold, breezy and 2 to 3 inches of snow had fallen overnight ... but I knew I was going out for a run ... but where? I decided on staying off the road and on the LOSP trail instead. It was in the teens and the wind chill was in the single digits so I wore a lot: CW-X tights, shorts, Craft long sleeve, Brooks 1/4 zip long sleeve, balaclava, Brooks beanie, sunglasses and ski mittens. I wore my Salomon SpeedCross 4 trail shoes also. I took it real nice and easy. The snow was unbroken (except by animal tracks) between the hole in the fence by our Greenleaf Meadows townhouse and Island Cottage. I didn't use any music so it was just me and my footsteps crunching in the snow. My splits were: 9:57, 9:19, 9:50, 9:41, 9:57 and 10:01.

It's the end of February so it's stat time!
.
I ran 18 times (4 were warm up runs before races) for 88.3 miles, 4.91 miles/run
I ran 3 races in February:
 02/08 Freezeroo #5, 7.98 miles, 1:06:05, 8:17 pace
 02/16 Polar Cat #2, 3.07 miles, 23:27, 7:33 pace
 02/22 Freezeroo #6, 3.12 miles, 23:55, 7:40 pace
I took 271,782 steps in February and 518,520 steps so far in 2020.

Sunday, 12/22/2019 to Saturday, 12/28/2019

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 5 times for 35.46 miles this week.
I took 71,546 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR 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.

Sunday, 12/22/2019

12519 steps, 46/146 resting/peak HR, 1:59 hr sleep (sure ... more like 7), 170.7 lbs, 11 floors climbed
run: 6.35 miles, 54:03, 8:31 pace, 136 avg HR, 163 avg cadence, 33F, 68%, calm, sunny

I got out for a nice out and back 10K. I looked to the right as I ran down Greenleaf Rd and saw the sun just above the horizon. My thighs were a bit tight from yesterday's "trail" (up to 3 inches of snow) run on the LOSP trail. They really wanted me to turn around ... I ignored them and continued onward. Nothing special about this run ... just an out and back putting in a 10K for the day. My splits were: 8:16, 8:35, 8:34, 8:36, 8:26, 8:37 and 8:29 over the last 0.35 mile.

I had almost time for a mug of coffee before I showered, got dressed in non-running clothes and headed back out. I saw my daughter, Karen, in Palmyra first. She needed to grocery shop for cheese cake supplies so we headed to the Macedon Walmart and then the Perinton Wegmans. She couldn't find one ingredient: International Delights Reese's Peanut Butter Cup coffee creamer. I didn't know it was so popular, lol! Then it was over to see my oldest son, Micheal, in Macedon. He was in a lot of back pain due he came out and talked to me for a bit. He said that 3 of his scripts were stuck at USPS in Rochester and that he was out of one, had 1 pill on another and would run out soon on the last. UPDATE: He got all his scripts on Monday.

Monday, 12/23/2019

19240 steps, 48/135 resting/peak HR, 7:07 hr sleep, 170.0 lbs, 3 floors climbed
run: 5.05 miles, 44:40, 8:53 pace, 127 avg HR, 157 avg cadence, 45F, 71% RH, 10 mph W wind, wind chill 37F, cloudy

Tonight was a rare Monday run and with other runners to boot. Bagel Runners had put out a Facebook post about their annual Christmas Lights Run from The Retreat on Long Pond Rd. I wanted easy miles so I fought off sitting and vegging on the couch to get back out for a 6 PM run. The temp was mid 40s so I chose shorts, my Brooks 1/4 zip long sleeve pullover and heavy running gloves. Well ... it was cold breeze so I changed to my CW-X tights in the tight confines of the 2019 Trax (in the dark to boot). I wore my Noxgear Tracer360 Visibility Vest. There were about 20 other runners. The only person that I knew was Bill Sandow. He is a 60 year old runner who is a bit faster than I am.

We headed out at an easy pace. I was able to keep with the second group of runners. Bill's pace and conditioning allowed him to talk with the group ahead of me. Me? Not so much. I just didn't have the breath to talk and run at the same time. I just wasn't comfortable during this run. My lighted vest turned itself off. It didn't really matter since there were about 2 runners in my group with ones that were turned on. We all got strung out with different paces so the lead group stopped after 2.5 miles to allow everyone to catch up. I went straight home after we got back since I was hungry and didn't really have any spare money. Anyway ... my split were: 9:51, 8:54, 8:37, 8:25 and 8:36.

Tuesday, 12/24/2019: 247 steps, 54/81 resting/peak HR, 7:50 hrs sleep, 170.9 lbs, 0 (!) floors climbed

Wednesday, 12/25/2019

14689 steps, 49/140 resting/peak HR, 8:32 hrs sleep, 171.6 lbs, 11 floors climbed
run: 9.45 miles, 1:22:59, 8:47 pace, 133 avg HR, 162 avg cadence, 27F, 72% RH, 4 mph WSW wind, sunny.

I got out for a Christmas morning run. It was around freezing so I wore: CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The pier had ice across it about 100 yards out and a one to two feet high ice drift farther out so I didn't go all the way out. I also ventured across the Genesee River for a bit more distance. My splits were: 8:38,  8:47, 8:53, 8:39, 8:37, 9:02, 8:40 and 8:59 over the last 0.45 mile.

Thursday, 12/26/2019

14219 steps, 54/140 resting/peak HR, 7:06 hrs sleep, 170.8 lbs, 3 floors climbed
run: 9.35 miles, 1:20:28, 8:36 pace, 135 avg HR, 160 avg cadence, 38F, 86% RH, 5 mph SSE wind, wind chill 32F, overcast

I didn't get out early but I did get out just before noon. Any run is better than no run. It was the same temperature and conditions as yesterday so I wore exactly the same clothes. I am definitely a creature of habit when I run during the winter. I go with what works. I had looked at my running spreadsheet before the run and found that I needed 6.4 miles to put me over 1000 miles for 2019. I ran 9.35 miles on an out and back route. My splits were: 8:43, 8:37, 8:33, 8:35, 8:32, 8:25, 8:43, 8:41, 8:45 and 8:19 over the last 0.35 mile.

I had an interaction with a motorist as I ran across Dewey Ave on the way out on the LOSP trail. Here is what happened. I looked both ways before I crossed Dewey Ave. I could hear a motorist that didn't stop as he turned right on the Parkway exit onto Dewey Ave. I don't know how fast he ran the stop sign because my back was turned but my hearing told me probably 10 mph. I was in no danger but I stopped, looked back and gave him the universal WTH sign (arms out, palms out). He braked to a stop and yelled out his open window (probably a smoker) and yelled "You were already across, ass!" I yelled back something that he probably couldn't hear ... maybe "Hey, that was a stop sign ... ass!" Now ... I felt that I had to call him out. Motorists that run right turns at stop signs or stop lights need to know that "we" (walkers, runners or bicyclists) are watching. What would have happened if I had started up 2 seconds sooner? Would he have seen me? What about the next walker, runner or bicyclist that this guy encounters?

Oh ... I also got my running mileage for 2019 above 1000. So ... I have run over 1000 miles for the past 12 years and 13 out of the last 14. I had a left IT band injury that hampered my running during the summer.

Friday, 12/27/2019: 1975 steps, 51/82 resting/peak HR, 6:29 hrs sleep, 168.5 lbs, 4 floors climbed

Saturday, 12/28/2019

8657 steps, 49/151 resting/peak HR, 5:44 hrs sleep, 170.3 lbs, 9 floors climbed
run: 5.26 miles, 46:15, 8:48 pace, 134 avg HR, 159 avg cadence, 38F, 65% RH, 8 mph NW wind, wind chill 32, mostly cloudy.

My legs still felt tired from 2 nine mile runs on Wednesday and Thursday so my pace was just an easy one. My splits were: 8:38, 9:03, 9:03, 8:46, 8:36 and 8:14 over the last 0.26 mile. The pier was not as ice covered this run. I was able to get out about 80% of the way before I would have had to climb over the ice. There was also puddles of water and mud to slog through which slowed me down.