Sunday, 4/9/2023 to Saturday, 4/15/2023 - Run Our River 5K - April

I walked 5 times this week, 7.2 miles.

I ran twice this week, 4.13 miles.

I biked once this week, 13.33 miles.

I took 43,609 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.

BTW, I am on a 1019 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/9/2023

4427 steps, 42/94 avg/max HR, 8:43 hours sleep, 176.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:10, 15:28 pace, 10 feet elevation gain, 79/92 avg/max HR, 110 avg cadence, 30F, 86% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 565.82 miles

It was still cold so I wore my tights and usual running attire. I wanted to run but my left hip/hamstring didn't feel like it so I struck up a normal walking pace. I just didn't have the mojo for my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 15:28 and 15:28 over the last 0.5 mile.

Monday, 4/10/2023

8317 steps, 43/104 avg/max HR, 6:43 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:07, 14:03 pace, 10 feet elevation gain, 90/109 avg/max HR, 114/126 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Launch GTS8 - 250.58 miles

It was still cold at 6AM so I put on my usual tights and cold weather attire. I didn't try to run and did a somewhat brisk walk on my usual "Out to Ling Rd" route. The birds were chirping and the daffodils were already in bloom alongside the condos on Greenleaf Rd. My splits were 14:13 and 13:44 over the last 0.5 mile.

I hemmed and hawed about signing up for the 2023 Run Our River 5K series again ... I signed up. I hope that my left hip/hamstring likes it. I hope running a monthly 5K for the next 6 months will give me the impetus to find a way to get past this.

Tuesday, 4/11/2023

11163 steps, 46/154 avg/max HR, 176.6 pounds, 18 floors climbed

Walk: 1.5 miles, 23:48, 15:52 pace, 10 feet elevation gain, 77/87 avg/max HR, 110 avg cadence, 45F, 53% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 252.08 miles

It was a bit warmer but it was still tights and a couple of tech shirts for me on my usual "Out to Ling Rd" walk. I stuck up a normal pace and enjoyed hearing the birds chirping. My splits were 15:55 and 15:47 over the last 0.5 mile.

I tried to stay quiet but I could only think of my Run Our River 5K in the evening. I could feel a slight twinge of left hamstring when I moved. But ... a race was to be run. So I changed, got dressed and got down to the Corn Hill Landing Plaza around 5:20 PM. The race didn't start until 6:15 PM so I had plenty of time to stretch a bit. The weather conditions were 70F, 26% RH, 25 mph W wind and cloudy. 

Run: 1.0 mile, 10:02, 9:59 pace, 16 feet elevation gain, 123/135 avg/max HR, 145/153 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 566.82 miles

I got out for a really nice and easy run to see how my left hip/hamstring would react to running since I hadn't run in 4 days. I found that I could run but it would be a bit painful or achy.

Run: 3.13 miles, 27:39, 8:40 pace, 43 feet elevation gain, 144/157 avg/max HR, 155/165 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 569.95 miles

Well ... we were off! I slowly built up a slow race pace. I held myself and largely resisted the urge to pass slower runner (or at least slower that I could have). The miles passed. The ache in my left hip/hamstring prevented me from enjoying the race. I simply endured and hoped the race would end ... some day. I did hike up the pace a little bit by the end. 

And ... done! I stretched after the race more than I usually do. I didn't stick around long and just headed home.

I did better than I thought I would. I officially finished in 28:32, 60th out of 118 and 3rd out of 10 in my M 60-69 age group, link here. My splits were 9:00, 8:59, 8:35 and 8:11 over the last 0.11 mile. So ... a somewhat cautious negative split.

Wednesday, 4/12/2023

5495 steps, 43/99 avg/max HR, 9:58 hours sleep, 174.8 pounds, 3 floors climbed

Walk: 1.2 miles, 18:25, 15:27 pace, 7 feet elevation gain, 81/90 avg/max HR, 112/118 avg/max cadence, 72F, 41% RH, 13 mph W wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 571.15 miles

My body needed to sleep in yesterday and it felt weird not getting out before sunrise. I knew that life would get in the way after work so I got out during lunch and walked my "Around B601" route at L3Harris B601. It was a beautiful day! My splits were 15:23 and 14:56 over the last 0.2 mile.

I tried to get my bicycle ready for riding but I came up short I charged all the electronics (headlight, taillight, Edge 530, pedals, radar and helmet) but the front derailleur wouldn't move the chain up to the biggest gear. I tried to adjust with the two screws near it but I made it worse instead. So .. I will have to take it somewhere to get it fixed. Insert unhappy face!

Thursday, 4/13/2023

4483 steps, 46/95 avg/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 21:35, 14:23 pace, 8 feet elevation gain, 86/97 avg/max HR, 115/125 avg/max cadence, 63F, 48% RH, 13 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 253.58 miles

I got up just before Alexa's 5:30 AM alarm, got dressed and got out for my usual walk on my "Out to Ling Rd" route. The half moon hanging in the southeastern sky was pretty. I just put my Noxgear Tracer360 vest and didn't use any headlamps! My splits were 14:32 and 14:06 over the last 0.5 mile. 

Friday, 4/14/2023

7016 steps, 47/114 avg/max HR, 7:35 hours sleep, 176.1 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10, 22 feet elevation gain, 93/107 avg/max HR, 112 avg cadence, 54F, 67% RH, 8 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 572.65 miles

I tried to run again this morning but I had aches and pains in both hips so I walked my usual "Out to Ling Rd" route. I did enjoy the birds chirping and the colorful sunrise in the eastern sky though. My splits were 15:21 and 14:47 over the last 0.5 mile.

I had takeny my bicycle back from Bert's Bike during the afternoon. I had taken it in yesterday to get its front derailleur fixed. They replaced a cable and adjusted it. It worked a lot better.

Saturday, 4/15/2023

2708 steps, 44/119 resting/max HR, 7:47 hours sleep, 176.2 pounds, 2 floors climbed

Bike: 13.33 miles, 56:52, 40 feet elevation gain, 14.1/21.4 avg/max mph, 110/125 avg/max HR, 27/36 avg/max respiration, 58/77 avg/max cadence, 66F, 46% RH, calm, partly cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was 66F at the KROC airport but 56F up on Lake Ontario. I wore more clothes since I don't warm up during a ride: Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I was a bit cold even so for a while.

Sunday, 9/11/2022 to Saturday, 9/17/2022

I walked 1 this week, 1.5 miles.

I ran 4 times this week, 14.81 miles.

I didn't bike indoors this week.

I biked 2 times this week, 24.85 miles.

I took 41,235 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-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 809 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/10). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I am fully vaccinated with 2 boosters.

 

Sunday, 9/11/2022

9469 steps, 41/146 resting/max HR, 7:07 hours sleep, 177.5 pounds, 13 floors climbed

Run: 4.45 miles, 38:41, 8:41 pace, 64 feet elevation gain, 132/147 avg/max HR, 159/167 avg/max cadence, 66F, 78% RH, 6 mph SW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 371.18 miles

I got a bit after sunrise for a run on my slightly longer "Out by the pier and around" route. I saw a woman on the pier who was wearing a Heritage Hero T-shirt that I got from my Heritage Hero 10K race yesterday. I remarked about that I had that shirt too but I don't know if she responded or not. I took 2 tiny walk breaks. My splits were 8:54, 8:34, 8:34, 8:55 and 8:11 over the last 0.45 mile.

Monday, 9/12/2022

3858 steps, 43/96 resting/max HR, 7:02 hours sleep, 177.9 pounds, 11 floors climbed

Walk: 1.5 miles, 21:31, 14:22 pace, 7 feet elevation gain, 80/90 avg/max HR, 118/125 avg/max cadence, 66F, 94% RH, 5 mph ESE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 372.68 miles

It had sprinkled overnight so I opted for a brisk walk on my usual "Out to Ling Rd". I started a bit slow and then sped up a bit. My splits were 14:17 and 14:31 over the last 0.5 mile (OK .... maybe not).

Tuesday, 9/13/2022

2936 steps, 43/103 resting/max HR, 7:54 hours sleep, 9 floors climbed

Bike: 13.35 miles, 57:18, 14.0/18.6 avg/max mph, 53 feet elevation gain, 97/111 avg/max HR, 27/32 avg/max respiration, 59/88 avg/max cadence, 59F, 94% RH, 6 mph SW wind, cloudy

I got out in the pre-dawn darkness for a bike on my usual "Out to East Manitou Rd" route. It had rained overnight so the roads were a bit damp in spots. It was about 60F so I wore shorts and a long/short sleeve tech combo. The road over the bridge under construction on Edgemere Drive between Long Pond and Lowden Point had changed to bumpy gravel so I avoided it on the way back. I really didn't take a chance of a spill there on a one-lane road with possibly a car behind me. It's better to be safe than sorry. It's probably why I make sure that I light up like a Christmas tree when I ride my bicycle (Arclight pedals, Noxgear Tracer360 vest, Lixall helmet, headlamp and taillamp).

Wednesday, 9/14/2022

8832 steps, 42/140 resting/max HR, 8:21 hours sleep, 179.9 pounds, 13 floors climbed

Run: 3.15 miles, 27:10, 8:37 pace, 61 feet elevation gain, 130/142 avg/max HR, 159/169 avg/max cadence, 55F, 94% RH, 5 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 375.83 miles

I got out for a nice run on my "Out to Clematis St" route. It's getting tougher to get out there in the before dawn darkness but I just get up, get dressed and get out there. My splits were 8:37, 8:38, 8:41 and 8:01 over the last 0.15 mile.

Thursday, 9/15/2022

2092 steps, 43/101 resting/max HR, 180.0 pounds 4 floors climbed

Bike: 11.50 miles, 52:09, 13.2/21.0 avg/max mph, 57 feet elevation gain, 92/104 avg/max HR, 25/31 avg/max respiration, 57/77 avg/max cadence, 48F, 87% RH, 5 mph ENE wind, clear

It was a bit cooler so I wore my Brooks pants and jacket this morning. It was a nice ride on my slightly shorter "Out to Long Pond Rd and around" route.

Friday, 9/16/2022

8828 steps, 42/138 resting/max HR, 8:15 hours sleep, 179.9 pounds, 16 floors climbed

Run: 4.05 miles, 35:23, 8:44 pace, 51 feet elevation gain, 128/141 avg/max HR, 159/171 avg/max cadence, 46F, 95% RH, calm, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 379.88 miles

A 65th birthday picture to boot!

I got out for a 6.5K run to celebrate my 65th birthday. I made up a 4.04 mile "Out to Beach Ave" route by chopping off going out by the pier on the Ontario Beach Park. I take it easy and steady. My splits were 8:54, 8:41, 8:44 and 8:38.

I checked all my "Happy Birthday" emails and chose the one from Salvatore's for their free medium with 1 topping pizza just like last year. A $20 free pizza! It was tasty just like last year!

Saturday, 9/17/2022

5220 steps, 44/140 resting/max HR, 9:43 hours sleep, 10 floors climbed

Run: 3.16 miles, 27:59, 8:59 pace, 62 feet elevation gain, 130/142 avg/max HR, 157/163 avg/max cadence, 73F, 69% RH, 7 mph S wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 383.04 miles

I had a serious case of "no motivation" when I finally woke up just before 9 AM. I had to drag myself out to do my "Out to Clematis St" run. I thought about a longer "Out by the pier and around" route but I knew my heart wasn't in it. I knew I could do 5K so I did. My pace was slow but I got it done. My splits were 8:42, 9:04, 8:47 and 9:06 over the last 0.16 miles.

Sunday, 12/13/2020 to Saturday, 12/19/2020

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 once this week for 2.45 miles.

I ran 5 times this week for 22.08 miles
I biked 1 times this week for 13.34 miles.
I took 58,351 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: My left knee has had issues with running. I can walk, bike ... and run. Let's say that I run ... carefully. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 172 day streak of either a walk, run or bike (as of Saturday night, 12/12).

Sunday, 12/13/2020

1107 steps, 46/105 resting/peak HR, (no sleep data since the Venu was charging downstairs), 173.9 lbs, 2 floors climbed

bike: 13.34 miles, 1:12:04, 11.1 avg mph, 20.4 max mph, 161 feet elevation gain, 93 avg HR, 113 max HR, 56 avg cadence, 86 max cadence, 37F, 13 to 25 SSW wind, wind chll 28F, overcast

Brr! I went out on another December bike ... and froze! I wore what I usually wear except for another pair of socks but the wind as I headed out seemed to just cut through me. The wind seemingly slowed me down to a crawl on the way out ... and I froze. It was a bit better as I headed back with a tailwind. It took me a couple of hours with my toes until the blankets to warm up. A hot shower might have helped but we got involved in watching "Olympus Has Fallen".

Later I watched most of the Steeler - Bills Sunday Night Football game. The Steelers came in 11-1 (lost last game) and the Bills came in 9-3. The Bills were favored by 2. Well .. the game started slowly with a 0-0 tie after the 1st quarter. The Steelers scored first and led 7-0. Then the Bills scored 23 straight points to lead 7-23. The Bills won 15-26, link here. The Bills QB, Josh Allen, went 24/43 for 238 yards with 2 TDs and 1 INT. Stefon Diggs (quickest to 100 receptions in the NFL) continued his tear with 10 receptions for 130 yards and 1 TD.

Monday, 12/14/2020

14964 steps, 41/139 resting/peak HR, 5:39 hrs sleep, 174.4lbs, 24 floors climbed

run: 6.67 miles, 57:25, 8:37 pace, 184 feet elevation gain, 132 avg HR, 146 max HR, 160 avg cadence, 1.16 meter avg stride, 35F, 83% RH, 7 mph W wind, cloudy

My latest week of Ricoh vacation was over so it was back to my before sunrise runs and bikes (if anymore in December). I ran my "A Dewey Ave loop" route. It was dark and it felt like I was running slower than I was. I remember looking down after mile 1 and thinking "I'm not running 8:32". I kept on running ... a metaphor for life perhaps. My splits were: 8:32,  8:32, 8:27, 8:25, 8:24, 8:36 and 9:32 over the last 0.67 mile. I forgot to turn off my Garmin while I was on my cool-down walk.

Tuesday, 12/15/2020

11681 steps, 42/151 resting/peak HR, 9:43 hrs sleep, 174.5 lbs, 14 floors climbed

run: 4.75 miles, 42:58, 9:02 pace, 115 feet elevation gain, 132 avg HR, 168 max HR, 161 avg cadence, 1.11 meter stride (shorter because of the snow), 27F, 83% RH, 6 to 29 mph W wind, wind chill 20F, overcast with light snow

I went to bed last night at 7 PM and was asleep by 8 PM. Why? Well ... I only got about 5 hours of sleep the night before and was really tired. So .. I got up at 5:30 AM and got out for a run. The temp was in the high 20s so I wore my CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. There was a light snow falling and it was accumulating so I took it nice and easy. The reflection of the snow was pretty in my headlamp. I chose my "Out to Stutson St Overlook" route and added a bit more to it. I tried to keep off the streets as much as I could ... no need to add a runner to the eyes of the before sunrise drivers. I didn't see a single soul out ... what's up with that? LOL! My splits were: 9:01, 8:53, 9:19, 8:56 and 9:01 over the last 0.75 mile.

 Wednesday, 12/16/2020

5769 steps, 43/133 resting/peak HR, 6:47 hrs sleep, 173.8 lbs, 12 floors climbed

run: 3.15 miles, 28:03, 8:54 pace, 102 feet elevation gain, 126 avg HR, 137 max HR, 159 avg cadence, 1.14 meter avg stride, 19F,58% RH, 6 to 20 mph SE wind, wind chill 11F, cloudy

It was cold so I broke out my Craft baselayer long sleeve and long sleeve tech along with my usual CW-X tights, balaclava and heavy running gloves. I set up a nice and steady pace. I have gotten used to not pushing. I want to continue to run ... I think pushing all the time injured me way back in June. I kept it short since it was my third run day in a row. I could feel the cold while I ran but the only parts that were really cold was my face and the area around my wrists that were uncovered. No worries ... just my "Out to Stutson St Overlook" route. My splits were: 8:58, 8:54, 8:49 and 8:51 over the last 0.15 mile.

Thursday, 12/17/2020

9633 steps, 42/123 resting/peak HR, 7:53 hrs sleep, 173.4 lbs, 24 floors climbed

walk: 2.45 miles, 36:19, 14:50 pace, 98 feet elevation gain, 108 avg HR, 126 max HR, 111 avg cadence, 22F, 99% RH, calm, cloudy

I walked today to rest my legs after 3 days of running. I chose my "Out to Stutson St Overlook" route to keep me off as many streets as possible since it had snowed overnight. There was only one inch of snow up by Lake Ontario. I wore my Salomon SpeedCross 4 trail shoes so I had no issue with traction. Another day ... another day out there! My splits were: 15:04, 14:38 and 14:39 over the last 0.45 mile.

A fast moving N'Easter had been forecast with more snow the farther south and east, CNN link here. The WHEC-10  weatherperson, Stacey, said that Newark Valley NY (NW of Binghamton NY) got 44.8 inches of snow! I saw a Facebook picture of a tape measure hidden by 20 inches of snow from Nate Baush, who moved to Binghamton a couple of years ago. Wow!

Friday, 12/18/2020

9971 steps, 42/136 resting/peak HR, 7:26 hrs sleep, 173.0 lbs, 17 floors climbed

run: 4.66 miles, 42:55, 9:13 pace, 102 feet elevation feet, 127 avg HR, 140 max HR, 158 avg cadence, 1.10 meter avg stride, 25F, 89% RH, 4 to 13 WNW wind, mostly cloudy

I was undecided on my route but I ended up on my "Out by the pier" route. The inch of snow on the LOSP Trail and sidewalks was crusty in spots so I aimed my feet at virgin snow as much as I could. My splits were: 8:09, 8:23, 8:25, 8:55 and 9:02 over the last 0.66 mile.

Saturday, 12/19/2020

5496 steps, 43/126 resting/peak HR, 8:51 hrs sleep, 171.9 lbs, 10 floors climbed

run: 2.85 miles, 33:40, 11:49 pace, 72 feet elevation gain, 119 avg HR, 130 max HR, 138 avg cadence, 0.98 meter avg stride, 24F, 84% RH, 3 to 14 mph S wind, cloudy

Well ... I had an idea. Why not put on my underused Salomon SpeedCross 4 trail shoes and do a wee trail run around the perimeter of the Lakeshore Country Club that just lies unused behind our Greenleaf Meadows townhouse? Well ... it turned out be a freaking stupid idea!!! I set up a really nice and easy trail pace. There was only one to two inches of snow so I took short steps and was just running along. Well ... I stepped my right foot into an uneven spot of ground and went farther down than I had planned. I felt an awkward twinge but thought nothing of it. I continued on. But ... soon I was limping with a severe ache behind my right hip. I stopped to read a new sign and then had trouble starting back up to a run pace. I limped for a bit before I found that a limping run hurt less than a limping walk so that's how I got home. JOY .... NOT!!!!! Anyway ... my splits were: 10:06, 11:04 and 14:36 over the last 0.85 mile.

My darling wife, Christine, heard my groans of pain when I came inside. She made up a homemade bag of rice and heated it in the microwave. I tried to make it lukewarm and placed it against my right hip as many times as I could remember the rest of the day. I plan on taking at least a mile walk tomorrow to keep my walk/run/bike streak alive.

Later, I watched the Bills - Denver game off the Yahoo! Sports app. Why off the app? The game was on the NFL Network on Saturday night as their first game at 5 PM. What was at stake? A Bills win and the Bills win the AFC East for the first time in 25 years. Well? The Bills kicked ass, chewed bubble gum and they were all out of bubble gum (reference to They Live)! The final score was 48-19, links here and here.

Sunday, 12/6/2020 to Saturday, 12/12/2020

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 ran 5 times this week for 28.75 miles
I biked 2 times this week for 24.63 miles.
I took 51,243 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: My left knee has had issues with running. I can walk, bike ... and run. Let's say that I run ... carefully. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 165 day streak of either a walk, run or bike (as of Saturday night, 12/5).

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, 12/6/2020

2445 steps, 43/114 resting/peak HR, 8:34 hrs sleep, 174.3 lbs, 10 floors climbed

bike: 11.33 miles, 57:54, 11.7 avg mph, 26.5 max mph, 82 feet elevation gain, 57 avg cadence, 98 max cadence, 30F, 84% RH, 4 to 18 mph W wind, wind chill 26F cloudy

Well ... it's December ... it's another bike day ... so I got dressed, got out and got my bike done. It was cold and windy. I put on another pair of socks along with my usual cold weather biking clothing: CW-X tights, Brooks 1/4 zip long sleeve pullover, Brooks jacket, Brooks beanie and heavy running gloves. I was still cold on the bike as I headed west on Edgemere Drive. I decided to turn around at Long Pond so I could have a tailwind. I saw Barry Cherney and 2 other bicyclists on Stutson St. I was almost done with my ride. I learned later on Facebook that Barry went on a cold 45 mile ride (though he has a warm pair of bicycle boots and toe warmers).

Monday, 12/7/2020

9678 steps, 44/136 resting/peak HR, 9:35 hrs sleep, 175.6 lbs, 20 floors climbed

run: 5.65 miles, 51:39, 9:08 pace, 91 feet elevation gain,127 avg HR, 141 max HR, 151 avg cadence, 1.17 meter avg cadence, 28F, 82% RH, 6 to 16 mph WNW wind, wind chill 21F, cloudy

Another week of Ricoh vacation ...I could get used to this! I puttered for a while before I got out for my run around 10 AM. It was cold so I use my winter running gear: CW-X tight, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. But ... brr ... it was cold! I decided to do my "Out on the pier" route backwards so I could head downwind when I got to the LOSP Trail instead into the west wind. When I got to the pier I could see that it was wet out on the end. Well ... that wet was actually a film of ice. I had to walk and grab the cable on the fence to avoid falling on my ass for 100 yards out to the end and back. I didn't want to fall since there wasn't anyone out there. I was cold whenever I ran west into the wind. But ... I got it done. My splits were: 8:49, 8:37, 11:25, 8:38, 8:38 and 8:28 over the last 0.65 mile.

I watched the Bills kick the 49ers ass, link here. The game started slow with a 0-0 tie at the end of the 1st quarter but the Bills built a lead 34-17 and won 34-24. The Bills QB, Josh Allen, 32/40 for 375 yards and threw for 4 TDs. The Bills won on MNF for the first time in 21 years when Doug Flutie was their QB. The Bills have also clinched a winning season for 2 years in a row since ... Doug Flutie was their QB in 1998 and 1999. Then ... the Bills rested Flutie for the last game of that season and then benched him in their playoff game for Rob Johnson, link here. The Bills lost to the Tennessee Titans due to the Music City Miracle on a kickoff return with the Bills leading 16-15 with 16 seconds left in the 4th quarter, wiki here and proof it was a lateral (not by much) pass here. A big OUCH that lives on in Bills football lore to this day.

Tuesday, 12/8/2020

11095 steps, 43/145 resting/peak HR, 8:52 hrs sleep, 179.1 lbs, 21 floors climbed

run: 7.25 miles, 1:02:45, 8:39 pace, 190 feet elevation gain, 133 avg HR, 152 max HR, 161 avg cadence, 1.16 meter avg stride, 28F, 79% RH, 9 to 18 mph WNW wind, wind chill 20F, partly cloudy

Brr! But .. it was a run day ... so I got up, got dressed and got out there. I joined the 7R7C run-bike virtual race way back on September 1st and I have been putting in my walk,  run and bike mileage day after day. Well ... today I need just 6.1 miles to put in over 124 miles on all 7 continents. So ... I put in 7.25 miles on my "A Dewey Ave loop". Just nice and steady. My splits were: 8:39, 8:46, 8:32, 8:36, 8:32, 8:48, 8:32 and 8:45 over the last 0.25 mile.

Wednesday, 12/9/2020

5582 steps, 42/137 resting/peak HR, 9:46 hrs sleep, 173.6 lbs, 9 floors climbed

run: 3.25 miles, 28:26, 8:45 pace, 72 feet elevation gain,129 avg HR, 140 max HR, 159 avg cadence, 1.16 meter avg stride, 34F, 100% RH, 5 to 15 mph SW wind, cloudy with light wet snow

Well ... 3 running days in a row so I kept my distance short today. I ran a steady pace on my "Out to Dewey Ave" route on the LOSP Trail. I had thought about riding my bike so there was a real light wet snow falling ... and then I saw a bicyclist on  the way back!

Thursday, 12/10/2020

1046 steps, 42/116 resting/peak HR, 10:03 hrs sleep, 173.5 lbs, 3 floors climbed

bike: 13.30 miles, 1:02:47, 12.7 avg mph, 16.6 max mph, 60 avg cadence, 41F, 83 % RH, 4 to 14 mph W wind, cloudy

I went out on another December bike ride. It was relatively warm. I expected to get chilly but didn't.

Friday, 12/11/2020

12095 steps, 40/144 resting/peak HR, 9:01 hrs sleep, 172.5 lbs, 21 floors climbed

run: 7.25 miles, 1:03:56, 8:49 pace, 197 feet elevation gain, 136 avg HR, 147 max HR, 159 avg cadence, 1.15 meter avg stride, 38 to 48F, 58% RH, 3 to 15 mph SSW wind, mostly sunny

It was 38F when I checked the outside temperature but was forecast to raise to around 50F. Well ... I overdressed with my CW-X tights, long sleeve tech and Brooks 1/4 zip long sleeve pullover. I ended overheating around mile 3. I could have gone with shorts and a long sleeve tech. But ... I got it done. My splits were: 8:33, 8:38, 8:33, 8:48, 8:45, 9:31, 8:52 and 8:56 over the last 0.25 mile.

POLITICAL RANT: TRUMP &*$#ING LOST!!!! His court cases against the election on 11/3 are 1 for 55 (or so at last count) including the latest SCOTUS loss. I don't think he will concede. I think he will have to dragged out of the White House on 1/20/2021 and will not attend the inauguration of the duly elected 46th POTUS, Joe Biden.

Saturday, 12/12/2020

9302 steps, 46/153 resting/peak HR, 6:41 hrs sleep, 172.8 lbs, 21 floors climbed

run: 5.35 miles, 46:37, 8:43 pace, 157 feet elevation gain, 136 avg HR, 157 max HR, 159 avg cadence, 1.16 meter avg stride, 42F, 97% RH, 2 mph ESE wind, overcast

Well ... I just had to get out ... before I got into more trouble. It was 42F so I resisted the urge to wear my CW-X tights. I wore my shorts, Brooks 1/4 zip long sleeve pullover (my go-to winter shirt), Brooks beanie and heavy running gloves. I decided to go a little short with my "Out by the pier" route. I warmed up and wished I had just done with a long sleeve tech. I did have a minor peeve on the run. I was heading down the Secret Sidewalk when I saw a runner ahead. I wear a Buff around my neck on my runs that I pull up if I ever get within 6 feet of anyone. I very rarely do since I give everyone at least 6 feet of space. I couldn't get off the sidewalk due to scrubs until I was almost upon him. He had a lot of room on his right to move off the sidewalk but did he? That would be a big fat NO! I yelled something as he passed ... I didn't hear his response. Idiot! Anyway, my splits were: 8:50, 8:38, 8:32, 8:43,8:36 and 8:48 over the last 0.35 mile.

Sunday, 8/30/2020 to Saturday, 9/5/2020

I walked 2 times for 6.5 miles this week (at least according to Garmin).
I walked/ran once and ran once this week for 4.8 mile.
I biked 3 times for 40.28 miles this week.
I took 34,017 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.

RUNNING: My left knee has issues with running. I can walk, bike ... and run (sometimes).

Sunday, 8/30/2020

1980 steps, 54/132 resting/peak HR, 8:57 hr sleep, 178.7 lbs, 7 floors climbed

bike: 13.48 miles, 1:01:37, 13.1 avg mph, 21.0 max mph, 69 feet elevation gain, 109 avg HR, 137 max HR, 67F, 69% RH, 10 mph WNW wind gusting to 21 mph, mostly sunny

I dawdled a lot but I got out for a noontime bike ride. It was cooler so I wore shorts and a long sleeve tech. The headwind going out was cool so I was glad I wore long sleeves. The tailwind coming back helped push me home! I do like the Out to East Manitou Rd route with Lake Ontario on one side and 3 ponds (Buck, Long and Cranberry) on the other side!

Monday, 8/31/2020

8502 steps, 50/101 resting/peak HR, 7:20 hr sleep, 178.2 lbs, 6 floors climbed

walk: 3.15 miles, 46:30, 14:45 pace, 82 feet elevation gain, 81 avg HR, 104 max HR, 58F, 90% RH, 2 mph SSW wind gusting to 8 mph, mostly sunny

The latest from Instagram's chalk.mom

A sunrise selfie from the Stutson St Overlook

I was up way early at 4 AM. I knew I wouldn't be able to get back to sleep so I didn't even try. I got out before sunrise and was at Lake Ave and xx at sunrise and then down to the pier a few minutes later to snap some sunrise selfies. There about 10 people out on the pier at 6:30 AM!

It's the end of August so it's stat time. My left knee was acting most of the month so not much running but I have out for 69 consecutive days either on a walk, run or bike so there is that.

I walked 10 times for 21.73 miles, 2.17 miles/walk.

I ran 7 times for 24.45 miles, 3.49 miles/run

I biked 16 times for 218.53 miles, 13.66 miles/bike

I am on a 69 day exercise streak since June 24th.

I took 135,333 steps in August and 1,571,425 steps so far in 2020.

Tuesday, 9/1/2020

8290 steps, 54/119 resting/peak HR, 8:36 hr sleep, 178.4 lbs, 4 floors climbed

walk: 3.35 miles, 50:02, 14:57 pace, 75 feet elevation gain, 87 avg HR, 118 max HR, 75F, 71% RH, 3 mph S wind, mostly cloudy

I didn't get out in the morning since I overslept but I got out in the evening after I got done with my half work at home and half work on site day with Ricoh and L3Harris. I walked and couldn't believe what I saw. I saw a little tykes game of baseball by a church. I saw 4 games of co-ed beach volleyball. I saw a soccer practice of about 20 kids. What was in common? No masks by any of the kids or adults who were supervising!!! WTF!!! Anyway ... my left knee twinged a bit if I placed it wrong.

Wednesday, 9/2/2020

945 steps, 54/125 resting/peak HR, 7:30 hr sleep, 179.5 lbs, 3 floors climbed

bike: 13.40 miles, 1:00:53, 13.2 avg mph, 20.8 max mph, 72 feet elevation gain, 112 avg HR, 138 max HR, 74F, 80% RH, 3 mph S wind gusting to 13 mph, mostly cloudy

I got out for the usual bike on my usual route. The wind was there ... yet again. This time it was a tailwind out and a headwind back. I pooped out on the way back. A nice ride regardless.

Thursday, 9/3/2020

7658 steps, 52/136 resting/peak HR, 6:18 hr sleep, 177.7 lbs, 7 floors climbed

walk/run: 2.35 miles, 24:31, 10:26 pace, 49 feet elevation gain, 115 avg H, 140 max HR, 66F, 88% RH, 2 mph SSW wind, cloudy

A picture of the setting full moon taken at 10X on my Samsung A51 along with Garmin stats

A sunrise selfie at the Stutson Street Overlook

A food selfie of what Christine can make for supper ... mmm!

I went out for an early morning walk that turned into a run. I got a picture of the setting full moon before I left Greenleaf Meadows. I got out to the LOSP Trail and thought "Why not try a run? What's the worse that could happen?" Well ... no left knee pain! I was surprised but ... I kept my pace in a slow run out to the Stutson St Overlook and then headed back. There wasn't any pain the whole way! Nice! My splits were: 12:20, 9:10 and 8:33 over the last 0.35 mile.

9 years ago I asked Christine Wisniewski Ligas to marry me after the Summerfest 2011. I had ran the 15K and Christine had walked the 2.5 mile. I had asked Ellen for the OK before the awards ceremony. We were both sweaty and I forgot to get on one knee (probably afraid that I wouldn't be able to get back up) and she said "Yes"! We got married on 11/30/2012. It is the second marriage for each of us

Friday, 9/4/2020

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1966 steps, 52/126 resting/peak HR, 7:20 hr sleep, 178.9 lbs, 3 floors climbed

bike: 10 miles on Garmin, 13.4 miles (actual), 48:20, 12.4 avg mph, 19.6 max mph, 26 feet elevation gain, 107 avg HR, 138 max HR, 68F, 62% RH, 3 mph WSW gusting to 22 mph, mostly sunny

I took a sunrise and sunrise selfie at the old Crescent Beach restaurnant

I got out for my usual bike on my usual route. The sunrise was beautiful. My Garmin gave me a "Low Battery" warming and I thought it was last for a hour. Well ... it gave up at 10.00 miles.

Saturday, 9/5/2020

4676 steps, 55/138 resting/peak HR, 6:55 hr sleep, 179.4 lbs, 10 floors climbed

run: 2.45 miles, 22:11, 9:03 pace, 59 feet elevation gain, 131 avg HR, 143 maxx HR, 65F, 62% RH, 4 mph SSW wind gusting to 12 mph, sunny

I got out for a morning run I thought that my left knee would give me issues but it didn't. So I continued onward at a slow running pace. I wanted to run longer but I wisely kept it to my Out to Stutson St Overlook route of 2.45 miles. My splits were: 9:25, 8:54 and 8:35 over the last 0.45 mile. An nice and easy negative pace!

Today was another special day. Here is my Facebook post: "Well ... this happened 9 years ago! Love you, Christine Deweaver! Thanks to FF/YJR for Summerfest! and "is back from hot, humid and sweaty Summerfest 12K. I set a 24 sec PR, 1:00:41, 7:49 pace. Christine Wiesnewski Ligas walked/ran the 5K in 56:43. I asked her to marry me before the awards ceremony and she said yes!"

Christine and I spent a quiet day next to each other as we watched a Tremors marathon. Did you know that the little girl, Ariana Richards, who played Lex in Jurassic Park (1993) and Lost World: Jurassic Park (1997) was Mindy in Tremors (1990) and Tremors 3: Back to Perfection (2001)? I didn't!

Oh ... I read on Facebook that some Rochester runners who couldn't run the "real" Boston Marathon ran a "virtual" Boston Marathon instead. A "virtual" marathon still has be run and run they did! Awesome!

Sunday, 8/13/2017 to Saturday, 8/19/2017 - Dirt Cheap #5

I ran 4 times this week for 31.1 miles.
I biked once this week for 20.02 miles.
I took 72335 steps during the week according to my Pebble 2 HR smart watch.

Sunday, 7/13/2017: 2967 steps during the day, 20.02 miles on the bike, 13.4 mph average, 20.0 mph peak, 70F, 73% RH, 7 mph NNW wind, mostly sunny.



I definitely wasn't going to run but I thought all the trail runners down in Letchworth running the Dam Good Trail Race as I biked 20 miles on the LOSP trail, Island Cottage and Janes Road. I saw 8 runners and lot of bicyclists. I guess I missed the memo that today was a much better day to run than yesterday! Or ... maybe it felt better because I was bicycling instead of running? Anyway ... it was a nice ride!

I settled in with a nice mug of coffee and had a bite to eat before I showered and make my way out to my daugheter's apartment in Palmyra for a quick visit. I delivered and set up a cat tree that she had bought off of Amazon and had sent to our townhouse. She was afraid that she wouldn't have been able to get it up her stairs since it was 33 pounds. It went together quite well ... and with no parts left over!

Karen's cat, Hermonie, did warm up to this cat tree after I left

Then it was back home after a side trip to Wegmans for groceries. My darling wife, Christine, roasted a chicken along with a sweet potato for our supper while we watched Batman v Superman: Dawn of Justice. She went upstairs while I watched Doctor Strange. The ringing in her ears during loud movies bothers her.

Monday, 7/14/2017: about 5000 (? ... see Tuesday) steps during the day, rest day.

I had my running gear in the Cruze and I toyed with the idea of running ... either before lunch or after work. But ... I hadn't slept well so I was tired all day and my left ankle felt weird. I definitely need new running shoes. I have gone away from the Brooks Adrenaline for my last two pair of road running shoes ... the Pearl Izumi and now the Asics GT-1000. I tolerated them but I was (and am) not a fan of either. So ... I am looking at searching the web for the best online shoe deals that I can find for a good running shoe for a medium distance runner who over pronates. I am looking at going back to Brooks for either the Ravenna 7 or the Transcend 3. Yes ... last year's models but it's what I can afford not what I want that ends up feeding my running habit. I have the Empire State Marathon in less than 60 days ... I need new running shoes!

Tuesday, 7/15/2017: 4000 (estimated) steps during the day,

Well ... today is that day where my tech hit the fan. My Droid (personal cell) which had been presenting problems (locking up, random reboots) went down with the "Droid stuck at red eye". I Googled it, link here.

It's a thing where a Droid locks up on bootup with the red eye. Any reboots just get stuck at the red eye. I figured out how to flush the cache memory (which isn't easy) but it went back to the red eye ... which kind of looks like the "Evil Eye of Mordor" when you think about it. Then ... it gets better! I managed to lock my Samsung Galaxy S5 (Ricoh cell) and Pebble 2 HR smart watch in a locker at RTP B5 outside a secure area where that tech is not allowed. I must have locked it and scrambled the lock before I noted the combo which is the wrong way to do it. I felt like taking "I'm pissed at the world" run after work but ... didn't since I had Dirt Cheap #5 on Wednesday.

Wednesday, 7/16/2017: 12000 (estimated) steps during the day, 2 runs of 1.35 and 3.95 miles, 73F, 53% RH, 7 mph NNE wind, mostly sunny.

I (and a guard) retrieved my Samsung and my Pebble 2 HR smart watch from the locker opposite the RTP B5 secure area in the morning. Then ... I forgot to link the two back together which prevented me from know exactly how many steps I took during the day. I remember looking at it before I went to bed.

Anyway ... tonight's race was Dirt Cheap #5 held at Durand Eastman Park off of Lake Shore Blvd. My running gear had been in the Cruze since Monday so all I had to do was add my underused (but with 660 miles) blue Salomon SpeedCross 3 trail shoes. I dressed after work, put ice in my 20 ounce water bottle and went straight to the venue. I arrived at 5:30 PM so I got a great parking spot within 100 yards of the finish. I struggled a bit but I put on my calf sleeves and changed from my road shoes into my trail shoes. I got out for a really nice and easy warm up run of 1.35 miles at 10:20 pace, link here.

My wife will be astonished that I looked up. saw this swan on Eastman Lake and took its picture!

I took a swig of water when I got back to the Cruze. I thought I was all set for the start of the race ... but I didn't leave enough time to set up my Garmin for the Wave 1 start at 6:30 PM so ... I was running for about one tenth of a mile while I got it finally started. Luckily I was running on even ground so I didn't fall flat on my face!

A bit after the start ... photo courtesy of Barb Boutillier of Fleet Feet Rochester

I settled into a nice and easy trail pace and let the race progress. Up, down, sideways ... I talked with Joe Ciecieraga for a bit during the first mile. I told him that I was going to do Empire and he told me that he was doing xx. I almost tripped so I slowed down and let him go on ahead. The trail was dry with just a very few damp spots and no mud to speak of. I almost choked on some water that I tried to breath in instead of swallow at about mile 3. I told Boots about it, "You can't breath water, Boots!", when I saw him just as I turned up the long last hill before the finish. He chuckled. I had concentrated on staying upright and taking it easy but I still didn't have much left in the tank when I crossed the finish line in 41:54. I went to the Cruze to take a long swig of water before I headed to get some of the post race food. I chose 2 hot dogs, 2 pieces of watermelon and 4 cookies.

Then I headed straight home ... my darling wife, Christine, had taken care of the necessary shopping at Wegmans. I did OK. My splits were: 8:57, 10:46, 11:03 and 10:23 over the last 0.95 mile. I was 76th out of 332, and I was 3rd out of 10 in my M 55-59 age group, link here.

Thursday; 7/17/2017: 14129 steps during the day, 6.55 miles, 53:15, 8:08 pace, 72F, 61% RH, 4 mph ESE wind, partly sunny.



I wanted to get back to my schedule so I got out for my usual Thursday run. I ran before lunch on my new usual 6.55 mile route. It's a bit shorter than it's not an out and back so it's a wee bit less montonous. I took it as a not so easy pace so I was absolutely dripping when I got done. My splits were: 8:19, 7:54, 7:58, 8:22, 8:09, 8:15, and 7:48 over the last 0.55 mile.

You gotta love Hammer Gel! I ordered another 26 serving bottle of Hammer Gel in my go-to Apple Cinnamon on Tuesday and got it plus another Hammer Gel 5 serving flask (free and very useful) and 2 sticks of Fully Charged as a free sample! I love this stuff!

Friday, 8/18/2017: 2239 steps during the day, rest day.

Just your typical Friday. The usual rest day before a long run on Saturday. I have given more thought to this run than usual. I loaded the TuneIn Radio app to my Samsung so I can play some music out its speakers when I run tomorrow. I am going to stash a jug of water at the intersection of the LOSP trail and Island Cottage so that I get to it when I go there twice. I am going to wake up at 5 AM and get started at 6 AM. Lots of "I am going to" for tomorrow ... let's see if I can do them. So ... it's going to be an early bedtime.

Saturday, 8/19/2017: 32000 (estimated) steps during the day, 19.35 miles, 3:15:57, 10:08 pace, 68F, 83% RH, 8 mph WSW wind, mostly sunny

I lied in bed for a couple of minutes after the alarm went off at 5 AM. I checked out Facebook while I had my usual pre-run bowl of cereal and banana. I saw that the 101 trail runners down at the Twisted Branch 100K (a grueling point-to-point trail run between Naples and Hammondsport with around 10,000 feet of elevation gain/11,000 feet of elevation loss and a 20 hour time limit) had started at 4 AM.

Time to head out myself. I filled one of my Hammer Gel flasks with Hammer Gel, filled my 20 ounce water bottle with ice and water, filled my water jug (an old 2 liter juice container) with water and got outside. I remembered to put Body Glide on my nipples (and forgot ...) and put my sunglasses on top of my head. I started up my newly installed TuneIn Radio app and tuned it to Legends 102.7 (60s, 70s, and 80s) and adjusted the volume so I could hear it when I ran. I needed something to overcome the boredom .. why not music?


I headed out around 6:15 AM. My original plan was to carry my water jug to the intersection of the LOSP trail and Island Cottage and stash it there. I found out within 1/4 mile that my plan for stashing water sucked. I should have stashed it there last night. But ... I ran 2.55 miles with that water jug before I got rid of it as planned. I ran at a nice and steady pace up Island Cottage (IC) to Edgemere Drive (ED), turned around and back down IC to Latta. The sun had come up but I didn't need my sunglasses yet because I wasn't running east. I had Hammer Gel at mile 6. Then back up IC and turned left onto Janes. There was a headwind heading west on Janes to Long Pond (LP).  I turned around at LP and headed into the sun so I put my sunglasses on. They were a bit sweaty and foggy but cleared up. I ran back to IC, turned left, ran up to the LOSP trailhead and hit my water stash ... 10 miles in. Just one more loop but I was slowing. So ... up IC to ED, back down IC to Latta, up IC to Janes, down Janes. I got about 2/3 down Janes when my right hip started to hurt. I usually ignore a lot of aches and pains but this pain I didn't ignore. I tried a run/walk ... not good. I turned around and heading home. I tried a shorter run/walk ... not good. Plus I forgot to put Body Glide around my groin region. I know TMI but it's the truth. I have never had any problem down there except for today! I must have been the humidity and my short choice. Anyway ... I gave up and walked home ... which was a long 4 miles.

So ... my second 20 mile run attempt didn't go so well. My splits were: mile 1 - 8:34, 2 - 8:11, 3 - 8:38, 4 - 8:27, 5 - 8:42, 6 - 8:18, 7 - 8:32, 8 - 8:40, 9 - 8:49, 10 - 8:38, 11 - 9:15, 12 - 9:28, 13 - 9:08, 14 - 8:37, 15 - 9:44, 16 - 11:31, 17 - 15:18, 18 - 16:15, 19 - 15:17 and 16:46 over the last 0.35 mile. So ... I was the pace I wanted for the first 10 miles, 8:33 pace and kind of OK for the first 14 miles, 8:43. But ... definitely trending upward. I have to maintain a 8:45 pace for a 3:50 marathon, link here.

What did I learn? Well ... music worked, Hammer Gel worked, hydration every 2 miles worked. Hmm ... I think my wonky left ankle caused my gait to change and that along with my Asics GT-1000 running shoes having 539 miles caused my right hip pain. I'm cheap so I try to stretch my running shoes as far as I can and then add on some string to get them to last even longer. My blue Salomon SpeedCross 3 trail shoes have about 680 miles on them. Anyway ... I have a pair of Brooks Transcend 3 (last year's model I know) running shoes coming from Holabird Sports next week sometime. I found them when I was searching on shoekicker.com and also Googling "cheap running shoes overpronation" (I think). I hope they work better. I have read that this model is cushier than the Adrenalines but do take a bit to break in, link here. I prefer to look at the positives. I still have plenty of time for successful 20 mile runs. But the Rochester Half on 9/17 and the Empire State Marathon on 10/8 do loom large in the future!

I was a bit sore and tired afterward. I lost 3 pounds according to our Withins Smart Scale. I recovered outside with a mug of coffee and a banana before I went back inside for another mug of coffee and 2 donuts. I caught on Facebook and stalked Danielle Feligno's progress down at Twisted Branch. I was rooting for her to complete it this year after taking a learning DNF last year.

I kind of waited for my darling wife, Christine, to make the spare ribs that I had pulled out of the freezer around noon. But ... she wasn't feeling like cooking so I gave up at 6:40 PM and just headed downtown to see the Rochester Crit, link here. I got down there quickly and parked on State St. I walked over and got there in time to see the Amateur Mens 1 mile run, the Elite Women 1 mile run, and the Elite Men 1 mile run right away. I knew one of the male runners, Chris Patterson, and congratulated him on his fifth place finish of 5:02:26.

The Amateur Mens 1 Mile Running Race finish
The course was blocked off with crosswalks that only opened up when nothing (runner or bicycle) was coming. There was a bit of break before the pro mens bicycle race. This race lasted about two hours. These guys were going about 30 mph lap after lap so they would make a lap of the course about every 2:10 or so. They were hauling! They were preceded by a pace car beeping its horn and then by a pace motorcycle. They were tailed by a pace motorcycle.

The Pro-1 Men whizzing by!

I eventually got hungry and had a chicken, bacon and avacado salad from the Effortlessly Healthy food truck along with a couple adult beverages. Mmm! I wandered around a bit. The riders got quite close when they leaned into the corners! It was dark and a bit windy when the race ended.

The Pro-1 Mens finish!

A rider by the name of Curtis White won, results here. The announcer, music and people by the start/finish line were quite loud and I had a bit of a headache by the time I headed home. I don't think Christine's tinnitus would have liked it. I saw Ellen Brenner and Barb Boutiller of Fleet Feet trying out a couple of Rochester Bike Share bicycles to get back to their cars as I walked back to the Cruze.

Not a bad day! I try to look on the bright side of things! Oh ... Danielle Feligno finished the Twisted Branch 100K in 19:24:21, 68th out of 74 finishers. The opensplittime.org results link here and the ultrasignup.com results link, here. She started at 4 AM and finished at 11:24 PM ... awesome!! 74 runners finished out of 101 who started ... a testament to how tough this race is.

Sunday, 8/6/2017 to Saturday, 8/12/2017

I ran 5 times this week: 41.25 miles
I biked once this week: 20 miles.
I ran/walked 75,765 steps during the week according to my Pebble 2 HR smart watch.

Sunday, 8/6/2017: 10054 steps during the day, a Du of 5K, 20 miles, 5K, 2:27:28, 66F, 73% RH, 6 mph WSW wind (it felt a lot stronger), mostly sunny.



I didn't want to run long so I settled for a longer Du than last time: 5K, 20 miles and 5K. I set up like before by chaining my bicycle to the tree outside the townhouse. I filled my 20 ounce water bottle and half filled a flask with Hammer Gel. The 5K was accomplished by running on the LOSP trail out to Dewey and back. I struck up a nice and easy pace. I was dripping by the time I got back. I toweled off as best and as quickly as I could as I unlocked my bicycle, put on my gloves and helmet and set forth. I headed out the LOSP trail again and then onto Island Cottage and Janes twice before I headed back. I saw Wilt Alston running the second time I was on Janes. He saw me first ... then I recognized him (he was out on a 8.11 mile run according to www.dailymile.com). I found that I was lagging and hungry as I fought the wind while on Janes the second time so I stopped for a couple gulps of Hammer Gel and some water. It was pretty painful to get off the bike after so long but I managed to lock my bike back up, take off my helmet and gloves and set back out for the second run. Ouch!!! I felt like I was running in molasses the whole way ... I even took a couple of walking breaks. I was more than happy to stop when I got done. The stats for my second Du: the first 5K was 25:27 at 8:13 pace, T1 was 2:26, the bike was 1:30:55 with an average speed of 13.2 mph, T2 was 2:23 and the second 5K was 25:48 at 8:20 pace. I thought the second 5K was a LOT slower!

It was already past noon since my Du took almost 2.5 hours. I got my obligatory mug of coffee and plopped my butt down in front of the TV. It was Sharknado Sunday! I watched most of Sharknado (it had already started at noon), and then all of Sharknado 2: The Second One, Sharknado 3: Oh Hell No! and Sharknado 4. The Fourth Awakens. Yes ... my darling wife, Christine, and I are Sharknado fans. Somehow we got up long enough to make a pizza so we had enough energy to watch the world primerie of Sharknado 5: Global Swarming! It didn't disappoint ... the one-liners ("London Bridge is falling down", "I swear something was inside" by Geraldo Rivera, "Oh, the humanity!", "The hills are alive", "Tell me about it, stud!", "Forgive me Father for I am Fin"), the D-List cameos (Bret Michaels, Fabio, Charo, Geraldo Rivera, Olivia Newton John,Gilbert Gottfried), the Shark Sisterhood in tight black leather, semper paratus ("Always Prepared"), the "Back to the Future" tie-in, the implausibilities, the ridiculousness of sharks in tornadoes! Here are some links, here, here and here. Long live Fin, April, Nova and Gemini!

Monday, 8/7/2017: 3544 steps during the day, rest day.

Yes, a full rest day. I took a look at the calendar. It is definitely time to schedule some hill and long runs for the month of August and September! Time to build my mileage up past 40 miles per week. Time to look for sales on running shoes!

Tuesday, 8/8/2017: 15184 steps during the day, 11.75 miles, 1:40:05, 8:31 pace, 75F, 36% RH, 9 mph WNW wind, sunny.


Tonight's run was brought to you by the need to start preparation for the upcoming Rochester Half on 9/17. There is nothing like running the course! So ... I took a hour of vacation, dressed after work and then drove out to the Maplewood Rose Garden. I carried a 20 ounce water bottle and a flask filled with Hammer Gel. I had done a bit of due diligence and had found that a Mapmyrun had put my route at 11.82 miles ... hence the flask of Hammer Gel. I set out at a nice and easy pace. My left ankle protested for a bit but I ignored it as I headed south. I thought about how crowded this race route would be for the first miles or so until everyone spread out. I suffered through the Thomas Ave hill and took a swallow of Hammer Gel at the top. The long stretch on St Paul seemed quite long. I encountered a dirt bike on the pedestrian bridge across the Genesee River. Then I had to wait for 3(!) dirt bikes before I could cross under the 104 bridge on Bridge View Drive. Then I suffered through the climb on the path back to the Maplewood Rose Garden. I was a bit tired and thirsty when I got done. My splits were: 8:09, 8:18, 8:07, 7:56, 8:18, 8:35, 9:19 (Hammer Gel), 8:35, 8:34, 8:38, 9:37 (waiting for the 3 dirt bikes) and 8:22 over the last 0.75 mile. Boom ... done. I think I will make this a regular Tuesday run for the next month. It's good for both half and full marathon training.

Oh ... don't wash your heart rate monitor accidentally and expect it to work the next time you put it on. Luckily I have some extra CR2032 batteries lying around. Now ... I just have to find a itty-bitty screwdriver to take it apart so I can get to the battery and remember to actually do it (and not just type it). Also ... my Pebble 2 HR smart watch step count was probably low since it was off when I got done with my run. It did say that I had one more day remaining ... I guess I am hard on it!

Wednesday, 8/9/2017: 6451 steps during the day, rest day.

No, I didn't run the Pound the Ground 10K which was a Rochester Runner of the Year (RROY) race. 92 people did run the Pound the Ground 10K, link here.

 I just didn't have the money to spare to race it. I am already over my self imposed budget for 2017 races. I signed up for the Empire State Marathon in October so I can't race as much. The chopping block was littered with the Pound the Ground 10K ($25-$35) tonight, the Dam Good Trail Race ($36) this weekend, A Mid-Summer's Trail Race ($30 initially - $40 now) on the last weekend of August and the Oak Tree Half ($50 - hate the course anyway) on Labor Day weekend. I have to start doing 20 mile runs for the ESM ... which should keep me out of trouble. I still have races that I would love to sign up for ... the Dirt Cheap Stage Race and either just the Grocery Run 5K, the Grocery Run 5k (a RROY race)/Mendon Trail Run 30K combo (8:15 AM and 9:30 AM start times) or just the Mondon Trail Run 50K at 8 AM (all on Saturday morning, 10/4).

Thursday, 8/10/2017: 12200 steps during the day, 6.55 miles, 53:27, 8:10 pace, 75F, 61% RH, 7 mph SW wind, mostly sunny.


It was hot, hazy and humid but I run on Thursdays. I wanted to do a pre-lunch run because I wanted to get home relatively on time since my darling wife, Christine, wasn't feeling well. I regretted not having my cooling towel within 100 steps but I wasn't going to turn around and not run. I struck up a somewhat not so nice and easy pace and held it until after mile 6 when I got a bit overheated. My splits were: 8:09, 8:04, 8:01, 8:17, 8:12, 8:24 and 7:52 over the last 0.55 mile. I was absolutely dripping when I got done. I took a cold shower but still was a bit overheated when I tried to dress afterwards.

Friday, 8/11/2017: 3647 steps during the day, rest day.

Saturday, 8/12/2017: 24685 steps during the day, 16.75 miles, 2:32:27, 9:06, 70F, 78% RH, 8 mph SW wind, sunny



I woke up during the night around 4 AM, who knew that I should have gone out then? I went back to sleep and got up at 6: 30AM. I had my usual pre-run bowl of cereal and banana, got dressed and got out a bit after 7:30 AM. I had on my hydration pack with 1.76 liters of water and a flask of Hammer Gel in the pocket of my shorts. I had wanted to do my first run of 20 miles. It was just too humid. The weight of the hydration pack on my back slowed me down to between 8:30 and 9:00 pace at the start. I just didn't have it. I let fear, pain and self-doubt creep into my head. The heat and humidity just got to me. I like to think that miles 8 and 9 were OK but my pace says otherwise. My splits were: 8:41, 8:30, 8:29, 8:34, 8:54, 8:44, 8:44, 9:50, 8:55, 8:49, 9:16, 9:38, 9:49, 8:53, 9:35, 10:18, and 9:04 over the last 0.65 mile. I was absolutely dripping and beat down when I got down. Three things ... I definitely started too late. I definitely don't like wearing my hydration pack and I need new running shoes. My Asics GT-1000s have a bit over 500 miles on them. I think it's time to start scoping out running shoes deals on shoekicker.com, roadrunnersports.com and 6pm.com. Plus I need another 26 ounce bottle of Hammer Gel from hammernutrition.com.

I could barely walk all day. Luckily, Syfy.com was playing all the Sharknado movies in order. I got in around the mid point of Sharknado 2 and watched them again. Ahh ... Fin, April, Nova, and Gemini!

Sunday, 7/30/2017 to Saturday, 8/5/2017

I ran 4 times this week, 38.5 miles.
I biked once this week, 15.04 miles.
I took 90,253 steps during this week according to my Pebble 2 HR smart watch.

Sunday, 7/30/2017: 14489 steps during the day, A run of 9.35 miles, 1:23:38, 8:56 pace and a bike of 15.04 miles, 1:12:18, 12.5 mph average, 20.4 mph peak; 81F, 54% RH, 5 mph NNE wind, mostly sunny.

I slept in until almost 9 AM and then relaxed for a bit with my lovely wife, Christine. We were a bit hungry so she made me a delicious egg and cheese muffin ... mmm! I had to wait for my breakfast to digest so ... I didn't get out for my long run until after the heat of the day had set in.



I tried to prepare myself by putting ice in my hydration pack along with about 55 ounces of water. I also put sunscreen on my face and stuffed a hand towel in a pocket of my shorts before I headed out. The hydration pack slowed me down as I plodded onward. I had wanted to do maybe 11 miles or so. I was OK for 6 miles. Then ... I was overheated and began a run/walk on the way back. My splits were: 8:38, 8:15, 8:25, 8:32, 8:45, 8:50, 9:23, 10:01, 9:36 and 9:11 over the last 0.35 mile. I was drenched when I got back. I couldn't find the towel that I had in my shorts so silly me decided to go out on my bike to look for it.


Well ... I ended up taking a nice and easy bike ride when I looked for my lost hand towel. I didn't push and enjoyed the breeze in my face. There were certainly a lot of bicyclists on this route! I must have seen 20 if not 30! Oh, I didn't find my hand towel out on the ride ... I found it on the kitchen countertop in the townhouse. Lol ... but I did get in another exercise activity!

Monday, 7/31/2017:  2737 steps during the day, rest day.

Stats for the month of July:
I ran 19 times for 118.9 miles, 6.26 miles/run.
I have run greater than 100 miles in a month for 19 months in a row.
I ran 4 races (Irondequoit 10K on 7/4 - 48:00, 7:47 pace; Boilermaker 15K on 7/9 - 1:15:38, 8:08 pace; Shoreline Half on 7/15 - 1:49:00, 8:16 pace, and Karknocker 5K on 7/28 - 22:25, 7:14 pace)
I biked 4 times (7/2 - 20.26 miles, 7/16 - 18.35 miles, 7/16 - 13.65 miles, 7/30 - 15.04 miles) for 67.3 miles.
I walked/ran 302,636 steps (this is the first full month that I have worn my Pebble 2 HR smart watch).

I have run 131 times so far in 2017 for 934.5 miles, 7.1 miles/run.

What's up for the month of August? Not too much. I have only Dirt Cheap #5 on 8/16 scheduled. I passed on the Pound the Ground 10K on 8/9, the Dam Good Trail Race (one of my favorites) on 8/13 and A Midsummer's Madness (a new summer version of the Medved Madness held at Mendon Ponds Park in early May) on 8/26 to pay for the Empire State Marathon (ESM) on 10/9. I guess I will spend August and September slowly building up to 20 milers for the Rochester Half on 9/17 (the day after my 60th birthday) and the ESM. I don't scientifically plan my running ... I just do it by feel. My long run pace is probably too fast but I just can't go slow.

Tuesday, 8/1/2017: 17971 steps during the day, 7.55 miles, 1:04:20, 8:31 pace, 81F, 70% RH, 4 mph SSE wind, partly sunny.


It was going to a hot and humid day but the question was not whether I was going to run but when? I kind of knew I was going to busy before lunch and didn't want to sweat a lot into my nice clothes after taking a pre-lunch run. I sweat for a while even after taking a shower when it's hot out. I resolved to take a post-work run. So ... I dressed after work and drove up to the Greece Arcadia High School like usual. I had filled most of my 20 ounce water bottle with ice before I left work so it was pretty cold when I filled the rest of it up with water. I wet my cooling towel down with water and wrapped it around my neck. All set ... I struck up a nice and easy pace and just let the run proceed. I hydrated with 2 squirts of water, 1 squirt on my front and 1 squirt on my back every 2 miles. Boom ... no troubles. Yes, it was a little hot. My splits were VERY consistent: 8:33, 8:34, 8:33, 8:32, 8:30, 8:31, 8:29 and 8:25 over the last 0.55 miles. I went upstairs to take a shower as soon as I got home. I think my darling wife, Christine, appreciated it ... lol!

Wednesday, 8/2/2017: 8915 steps during the day, rest day.

Thursday, 8/3/2017: 15298 steps during the day, 7.55 miles, 1:02:54, 8:19 pace, 81F, 58% RH, 9 mph ENE wind, mostly cloudy.


I didn't feel like running before lunch so ... it was run after work. I dressed after work and made a beeline for Greece Arcadia High School. It was a bit hot but didn't seem as muggy as Tuesday. I made sure my cooling towel was wet anyway, tugged it around my neck and took along my 20 ounce water bottle (no ice this time). I struck up a bit hard than a nice and easy pace and let the run happen. I hydrated every 2 miles with 2 squirts to my mouth, 1 squirt to my front and 1 squirt to my back. My splits were: 8:15, 8:16, 8:17, 8:20, 8:17, 8:22, 8:23 and 8:26 over the last 0.55 mile. Boom ... done.

I was thinking of pasta during my run ... my darling wife, Christine, must have read my mind because pasta with homemade sauce was almost done when I got home. Mmm ... it was delicious!

Friday, 8/4/2017: 7293 steps during the day, rest day.

Saturday, 8/5/2017: 23550 steps during the day, 14.05 miles, 2:00:44, 8:35 pace, 64F, 77% RH, 9 mph SW wind, mostly cloudy.

I didn't get out as early as I wanted (cough ... Christine ... cough) but I did get out. The temp and humidity had done down overnight. It was quite refreshing. I almost thought of wearing a long sleeve tech shirt ... almost.


Anyway ... I have to start training for the Empire State Marathon coming up in 2 months so I pushed my long run to 14 miles. I took 2 20 ounce water bottles and a couple of half full flasks of Hammer Gel. I struck up a nice and easy, "get 'er done" pace. I stashed one of the water bottles at the end of the LOSP trail where it intersected with Island Cottage. I kept on running. I found that I needed that extra water bottle as I was running back. I was dripping when I got done. My splits were: 8:31, 8:26, 8:34, 8:20, 8:27, 8:19, 8:21, 8:40, 8:49, 8:30, 8:49, 9:13, 8:42 and 8:39.

I took my darling wife, Christine, out to New Nails to get her lovely nails relined, filled and sharpened. Then we drove around for a bit. We ended up out by the swing bridge in Irondequoit and walked out to the pier.

We stopped for a light snack at Vic's Place before we headed home. Christine cooked up a lamp roast and sweet potatoes for supper. Mmm!