Sunday, 7/13/2025 to Saturday, 7/19/2025

I walked 4 times this week, 6.90 miles.

I ran 3 times this week, 9.48 miles.

I took 47,344 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.

WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

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 1845 day steak (5 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2025

5875 steps, 45/140 resting/max HR, 173.2/171.6 pounds, 10 floors climbed

Run: 3.17 miles, 33:34, 10:34 pace, 127/142 avg/max HR, 139/161 avg/max cadence, 79F, 79% RH, 9 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 383.59 miles

I dragged myself out for a sweaty run on my usual "Out to the Secret Sidewalk" route. I melted in the heat and humidity after a mile. My splits were 10:05, 10:30, 11:10 and 10:14 over the last 0.18 mile.

Monday, 7/14/2025

5904 steps, 47/121 resting/max HR, 172.5/171.9 pounds, 5 floors climbed

Walk: 1.65 miles: 24:19, 14:44 pace, 112/124 avg/max HR, 114/124 avg/max cadence, 72F, 94% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 582.14 miles

I slept in but still got out before 8 AM for a walk on my usual "Out to Ling Rd" route. My splits were 14:57 and 14:23 over the last 0.65 mile.

Tuesday, 7/15/2025

6789 steps, 44/132 resting/max HR, 173.8/173.4 pounds, 8 floors climbed

Walk: 1.75 miles, 22:36, 12:56 pace, 124/137 avg/max HR, 122/193 avg/max cadence, 66F, 100% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 583.89 miles

Well ... up 1.7 pounds from yesterday because I ate my darling wife's pasta ... uugghh! I should have rand but I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:45 and 13:09 over the last 0.75 mile.

Wednesday, 7/16/2025

10140 steps, 43/146 resting/max HR, 174.5/173.4 pounds, 11 floors climbed

Run: 3.16 miles, 29:07, 9:13 pace, 131/150 avg/max HR, 152/162 avg/max cadence, 72F, 83% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 386.75 miles

Well ... up another 1.1 pounds because of pasta. So ... out for a run on my usual "Out to the Secret Sidewalk" route. It was warm and muggy ... yet again ... so I wore my shortest shorts and a Shoreline Half tank top. I took a untimed stop at the turnaround and a couple of tiny walks on the way back. My splits were 9:18, 9:03, 9:22 and 8:48 over the last 0.16 mile. BTW, my swollen right knee doesn't give me pain ... it's just a nag when I look at it and when I think about it. 

Thursday, 7/17/2025

6809 steps, 42/117 resting/max HR, 174.4/173.5 pounds, 6 floors climbed

Walk: 1.75 miles, 23:22, 13:21 pace, 94/126 avg/max HR, 118/190 avg/max cadence, 73F, 89% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 585.64 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was warm and muggy like usual so I wore my shortest shorts and a Shoreline Half tank like usual. My splits were 13:20 and 13:09 over the last 0.75 mile.

Friday, 7/18/2025

6176 steps, 48/119 resting/max HR, 174.1/173.7 pounds, 6 floors climbed

Walk: 1.75 miles, 22:55, 13:06 pace, 98/120 avg/max HR, 122 avg cadence, 61F, 63% RH, 10 mph NNE wind, sunny

Shoes: blue/yellow Brook Glycerin GTS20 - 587.39 miles

It was cooler and less humid this morning ... a welcome relief. I got out for a very brisk walk on my usual "Out to Ling Rd" route. My splits were 12:58 and 13:16 pace over the last 0.75 mile.

Saturday, 7/19/2025

5651 steps, 42/152 resting/max HR, 174.3/173.1 pounds, 15 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 135/158 avg/max HR, 151/161 avg/max cadence, 63F, 77% RH, 6 mph SSW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 389.90 miles

I am trying out a run/walk/walk schedule so today was a run day. It was still cooler so it was good weather for a run. I took a few seconds of untimed rest at the turnaround and one tiny walking break at the bottom of Greenleaf Rd. My splits were 9:00, 8:50, 9:01 and 8:54 over the last 0.15 mile.

Sunday, 1/14/2024 to Saturday, 1/20/2024 - Freezeroo #4

I walked 1 times this week, 1.66 miles.

I ran 7 times this week, 25.03 miles.

I didn't bike this week.

I took 49,825 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 1299 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/14/2024

9:58 hours sleep, 7658 steps, 43/138 avg/max HR, 167.2 pounds, 18 floors climbed

Run: 4.45 miles, 41:10, 9:15 pace, 65 feet total ascent, 128/141 avg/max HR, 156/166 avg/max cadence, 25F, 80% RH, 24 mph W wind, wind chill 10F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 268.88 miles

I got out for a run on my usual "Out by the pier and around" route. It was cold and windy so I bundled up. I have all the cold weather gear that I need so I put it on. It looked icy so I switched to my Salomon SpeedCross 4 trail shoes and I was glad I did. The LOSP Trail and the Secret Sidewalk had ice underneath a dusting of snow and were slippery. I ended up taking running with very short strides. I could still feel my feet slip a wee bit with some strides. I ended up treating every dusting of snow as having ice under it. I sped up a bit when I got the Greenleaf Rd except on the snow covered shoulders. I stayed upright ... a good thing. My splits were 9:46, 9:03, 9:17, 9:12 and 8:34 over the last 0.45 mile.

Monday, 1/15/2024

9:24 hours sleep, 7327 steps, 43/140 avg/max HR, 169.1 pounds, 19 floors climbed

Run: 4.65 miles, 40:21, 8:40 pace, 59 feet total ascent, 129/146 avg/max HR, 159/171 avg/max cadence, 10F, 67% RH, 9 mph SW wind, wind chill 1F, sunny

Shoes: blue Brooks Glycerin GTS20 - 559.77 miles

I had off from Ricoh on MLK Jr day since L3Harris had it off. I have to use a Floating Holiday since Ricoh doesn't have it off. I slept in until after 7:30 AM ... it felt a bit nice. But ... runs don't get done by themselves ... so I got up, set the coffee up, got dressed,  and got out there. It was cold but not as windy as yesterday. I put on most of my winter weather gear just like yesterday. I had on my Brooks Glycerin GTS20 shoes so I stuck to the road for the most part. I avoided the LOSP Trail and the Secret Sidewalk but I did take the boardwalk in the Ontario Beach Park (just a bit of snow and a bit of ice). I hiked up the pace a bit since I was on the road. My splits were 8:57, 8:37, 8:46, 8:36 and 8:17 over the last 0.65 mile.

The Sunday home between the Steelers and Bills was postponed due to blizzard-like conditions on Saturday night and Sunday until Monday afternoon at 4:30 PM. The Bills offered $20/hour for help shovelling out Highmark Stadium. Some fans still had to shovel out their seats. But ... no matter. The Bills whomped the Steelers. It was 14-0 after the first quarter, 21-0 after a Josh 52 yard TD run, 21-7 at halftime, 21-10, 24-10, 24-17 and then 31-17 for the final. It did get a bit tense when the Steelers got to within a TD. The Kansas City Chiefs (and Taylor Swift) are coming to town next Sunday night!

Tuesday, 1/16/2024

7:03 hours sleep, 12052 steps, 42/136 avg/max HR, 170.4 pounds, 18 floors climbed

Run: 4.25 miles, 36:59, 8:42 pace, 87 feet total ascent, 128/139 avg/max HR, 161/167 avg/max cadence, 19F, 57% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 564.02 miles

I was back to work today so it was back to an Alexa wakeup alarm at 5:20 AM. I got out a bit late since I had to give a bit of charge to my cell. It was a bit warmer and calm so I was a bit overdressed. I set up a nice and easy pace. I felt a bit off and sluggish as I ran my "Out to Dewey Ave" route. I wanted to keep to the road. My pace and splits were faster than what I expected: 8:46, 8:44, 8:39, 8:43 and 8:27 over the last 0.25 mile.

Wednesday, 1/17/2024

7:41 hours sleep, 3621 steps, 42/142 avg/max HR, 170.7 pounds, 4 floors climbed

Run: 3.15 miles, 9:01 pace, 26 feet total ascent, 126/146 avg/max HR, 159/167 avg/max cadence, 9F, 72% RH, 10 mph W wind, wind chill -5F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 567.17 shoes

It was 9F and today would have been a walk day after 4 running days. But it was too damn cold to walk so I ran. I thought about heading out to Dewey Ave but I turned around at Mann Rd. My music died when I turned back onto Greenleaf Rd. I couldn't figure out why until I saw that my Garmin Venu (the source of my music) had died. Oh, well ... I continued running home. Brr!

Thursday, 1/18/2024

7:35 hours sleep, 9371 steps, 42/132 avg/max HR, 171.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 73 feet total ascent, 123/134 avg/max HR, 157/168 avg/max cadence, 19F, 73% RH, 12 mph WSW wind, wind chill 8F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 570.32 miles

It was 19F this morning ... it was warmer but I still wore the same gear as yesterday except for the GRTC neck gaiter. My Garmin Venu was fully charged so it tracked me the whole way. I struck up the usual nice and easy pace. It was my sixth run day in a row so I stuck to a 5K on my "Out to Mann Rd" route. My splits were 9:12, 8:52, 8:53 and 7:56 over the last 0.15 mile.

Friday, 1/19/2024

7:25 hours sleep, 5211 steps, 42/101 avg/max HR, 171.5 pounds, 7 floors climbed

Walk: 1.66 miles, 23:39, 14:14 pace, 19 feet total ascent, 89/109 avg/max HR, 95/137 avg/max cadence, 23F, 86% RH, calm, light snow

Shoes: blue Brooks Launch GTS8 - 376.55 miles

Well ... it's the day before another Freezeroo tomorrow morning so it was a walk day. I don't think that this Freezeroo will be canceled like last week. There was about an inch of light fluffy snow waiting for me when I stepped outside. I struck up my usual brisk walking pace and slipped a bit so I shortened my stride. The light snow in my headlamp was pretty but I really couldn't look up too much since I was trying to stay on my feet ... I did. My splits were 14:17 and 14:08 over the last 0.66 mile.

Saturday, 1/20/2024

6:51 hours sleep, 4585 steps, 44/138 avg/max HR, 0 (?) floors climbed

Today's race was Freezeroo #4 out in Victor NY. The drive is a good 40 minutes in good weather. It had snowed another 2 to 3 inches overnight up near Lake Ontario. A SUV was off the road about 200 feet from where I turned onto Greenleaf Rd as I exited our apartment complex ... not a good omen. I drove carefully. The roads got better the farther away I got from Lake Ontario. I got to Victor Municipal Park around 9:15 AM so I had plenty of time to get ready. The weather conditions were 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes.

Run: 0.5 mile, 4:50, 9:36 pace, 30 feet total ascent, 114/127 avg/max HR, 153/161 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 570.82 miles

Run: 4.88 miles, 40:53, 8:22 pace (from official results)

Shoes: blue Brooks Glycerin GTS20 - 575.70 miles

I got out for a little 0.5 mile warm up run about 10 minutes before the race. And .... we were off! The road inside the park was a bit slick so I ran carefully. The shoulders on the roads outside the park were mostly slushy so I ran in the road. My Garmin Venu had 27% when I started and died at mile 1.89. I think it doesn't like the cold. I ran within myself ... not too slow and not too fast ... steady. The wind was nice when it was at my back but sucked when it was in my face. Finally ... I could see the finish. And .... done in 40:53. I got the mileage from Amy Ward who had 4.88 miles. I was a bit tired so I sat down for a while before I had a piece of pizza, 3 cookies and a quarter of a bagel. The roads were a lot better on the way back.

No Strava route or Relive video so a finish line selfie will have to do!

I did OK. I finished 42nd out of 118, overall results here. I finished 4th out of 8 in my M 65-69 age group, age group results here.

Sunday, 1/7/2024 to Saturday, 1/13/2024 - Freezeroo #3 (CANCELLED)

I walked twice this week, 2.9 miles.

I ran 5 times this week, 22.95 miles.

I didn't bike this week.

I took 57,189 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 1292 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/7/2024

10:09 hours sleep, 7426 steps, 44/126 avg/max HR, 168.3 pounds, 21 floors climbed

Run: 4.35 miles, 40:03, 9:12 pace, 106 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 30F, 86% RH, 7 mph NW wind, wind chill 24F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 264.43 miles

There were 3 to 4 inches of wet snow waiting for me when I stepped outside. I had my Salomon SpeedCross 4 trail shoes on so I wasn't worried about traction. I headed out on the LOSP Trail to Dewey Ave so I could run in the snow for 1.5 miles. I got bored of that so I ran home on Dewey Ave, Beach Avee and Greenleaf Rd. My pace suffered a bit because of the snow. My splits were 9:27, 9:35, 8:48, 9:13 and 8:25 over the last 0.35 mile.

I watched the final game of 2023-2024 NFL season ... the Bills - Dolphins game down in Miami. Both teams were already in the AFC playoffs. The Bills would win the AFC East, get the 2 seed and a home Wild Card game vs the Steelers next week with a win. The Bills would fall to the 6 seed and replay the Dolphins down in Miami with a loss. It was a tense game with the Dolphins ahead at half 7-14. But a 94 yard punt return and another Josh TD pass led the Bills to a 21-14 win! 

Onward to next week for the AFC Wild Card game vs the Steelers at home! An ESPN link here.

Monday, 1/8/2024

7:06 hours sleep, 6276 steps, 45/98 avg/max HR, 171.1 pounds, 4 6:46floors climbed

Walk: 1.25 miles, 17:44, 14:12 pace, 13 feet total ascent, 70/96 avg/max HR, 117/125 avg/max cadence, 39F, 65% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 373.24 miles

I slept in this morning since I had stayed up late watching the Bills - Miami game. I felt out of sorts all day until I stepped outside of B601 for a brisk walk. My job allows that ... I keep my customers and the printers happy. My splits were 14:16 and 13:54 over the last 0.25 mile.

Tuesday, 1/9/2024

6:46 hours sleep, 10609 steps, 40/135 avg/max HR, 171.4 pounds, 16 floors climbed

Run: 4.25 miles, 38:07, 8:58 pace, 43 feet total ascent, 126/136 avg/max HR, 159/169 avg/max cadence, 36F, 69% RH, 14 mph SSE wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 540.77 miles

I got out in the usual darkness before dawn for my usual run. I saw some ice out the sidewalk by Bill Grays and decided to not head out that way and onto the boardwalk. So I headed across the Ontario Beach Park parking lot and up Beach Ave. I also decided not to chance the Secret Sidewalk. It might not have been as bad as I thought but I didn't want to fall and possibly break something. Better safe than sorry. My splits were 9:07, 9:10, 8:50, 8:45 and 8:58 over the last 0.25 mile.

Wednesday, 1/10/2024

8:40 hours sleep, 7733 steps, 40/135 avg/max HR, 15 floors climbed

Run: 4.45 miles, 39:45, 8:54 pace, 64 feet total ascent, 126/137 avg/max HR, 159/167 avg/max cadence, 43F, 75% RH, 12 mph WSW wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 545.22 miles

I got for a run on my usual "Out by the pier and around" route. My left hip had a very mild nagging ache that I totally ignored. It had warmed overnight so there was no ice to be seen. My splits were 9:12, 8:45, 8:55, 8:59 and 8:27 over the last 0.45 mile.

Thursday, 1/11/2024

6:58 hours sleep, 10582 steps, 39/139 avg/max HR, 169.9 pounds, 17 floors climbed

Run: 4.45 miles, 0:39:48, 8:57 pace, 65 feet total ascent, 127/144 avg/max HR, 157/166 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 549.67 miles

I got for my usual run on my usual "Out by the pier and around" route at my usual time at a slightly less than usual pace. It had turned colder again so it was back to my CW-X tights like usual. My splits were 9:14, 8:56, 8:58, 8:53 and 8:25 over the last 0.45 mile.

Friday, 1/12/2024

8:46 hours sleep, 5470 steps, 41/97 avg/max HR, 170.2 pounds, 8 floors climbed

Walk: 1.65 miles, 21:30, 13:01 pace, 10 feet total ascent, 89/101 avg/max HR, 117/139 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual, just the usual walk day before a race day tomorrow. Well ... I heard Facebook that the race was canceled around 9 AM and got the official email at 11:01 AM. It was cancelled due to the NWS high wind warning.

Saturday, 1/13/2024

8:36 hours sleep, 9093 steps, 42/138 avg/max HR, 168.0 pounds, 2 floors climbed

Run: 5.45 miles, 48:08, 8:48 pace, 74 feet total ascent, 128/142 avg/max HR, 158/169 avg/max cadence, 37F, 87% RH, 14 mph W wind, wind chill 30F, cloudy

I got out in the "wind"  around 9 AM and got done around 10 AM. The Freezeroo #3 was canceled in an abundance of caution ... oh well. I got my 5 miles in on my "Out on the pier and around" route. There was a bit of wind when I headed west .... whopee. My splits were 9:02, 8:37, 8:46, 8:49,8: 51 and 8:32 over the last 0.45 mile.

Sunday, 12/24/2023 to Saturday, 12/30/2023

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.67 miles.

I didn't bike this week.

I took 56,016 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 1278 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/24/2023

9:25 hours sleep, 7278 steps, 43/139 avg/max HR, 170.7 pounds, 24 floors climbed

Run: 4.46 miles, 39:22, 8:50 pace, 73 feet total ascent, 125/142 avg/max HR, 157/170 avg/max cadence, 43F, 87% RH, 3 mph W wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 483.53 miles

It was another run day. Why? Because I am pushing to get to 100 miles for the third month in a row. Anyway, it looked a bit wet out but it was more of a fog than anything else. My thighs were a bit tight from yesterday's run so I set up a "get it done" pace. I held the pace even though my body wanted me to quit and walk. I didn't stretch the run and just did my usual "Out by the pier and around" route. My splits were 9:10, 8:52, 8:53, 8:46 and 8:07 over the last 0.46 mile.

Monday, 12/25/2023

8:13 hours sleep, 8009 steps, 41/139 avg/max HR, 169.9 pounds, 16 floors climbed

Run: 5.45 miles, 47:41, 8:45 pace, 72 feet total ascent, 124.142 avg/max HR, 158/172 avg/max cadence, 43F, 87% RH, 5 mph SE wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 488.98 miles

I slept in until almost 7 AM ... it felt good. I got out a bit after 8 AM for a little longer run on my rarely used "Out on the pier and around" route. I don't go out on the pier in the dark in the winter because it might be icy. It was light today and above freezing so I went out to add another mile to my run. A nice run. My splits were 9:13, 8:50, 8:50, 8:39, 8:38 and 7:49 on the last 0.45 mile ... negative splits, baby!

My darling wife, Christine, got this Brook long sleeve tech as a freebie when she ordered Brooks tights a few years ago

It was a very low key Christmas for us. Christine got me a robe and slippers and I got her some kitchen utensils that she had wanted (spaghetti fork, spaghetti tongs and 2 turkey lifters) and a ring from Super Jewelers.

Tuesday, 12/26/2023

7:18 hours sleep, 5416 steps, 41/93 avg/max HR, 171.0 pounds, 5 floors climbed

Walk: 1.65 miles, 21:15, 12:52 pace, 20 feet total ascent, 87/97 avg/max HR, 112/198 avg/max cadence, 37F, 87% RH, 6 mph SE wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 368.69 miles

It was back to a run or a run in the dark this morning. It was a walk day after 4 run days. I got out for a brisk a bit after 6 AM on the usual "Out to Ling Rd" route. My splits were 12:46 and 13:01 over the last 0.65 mile.

I wore my Christmas lights on a walk on the day after Christmas

Wednesday, 12/27/2023

7:25 hours sleep, 7652 steps, 40/135 avg/max HR, 170.8 pounds, 17 floors climbed

Run: 4.45 miles, 39:51, 8:57 pace, 62 feet total ascent, 126/141 avg/max HR, 157/165 avg/max cadence 48F, 93% RH, 8 mph SE wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 493.43 miles

It was 48F when I stepped outside so I wore shorts, a long sleeve, light gloves and no hat. It's December 27th but winter has barely shown its face this winter. I set up a really easy pace on my usual "Out by the pier and around" route. I felt a bit sluggish so I didn't push. I didn't stop for any tiny walks but I wanted to. My splits were 9:20, 8:53, 8:49, 8:56 and 8:38 over the last 0.45 mile.

Thursday, 12/28/2023

8:23 hours sleep, 11922 steps, 40/137 avg/max HR, 170.1 pounds, 16 floors climbed

Run: 4.76 miles, 41:20, 8:41 pace, 67 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadene, 45F, 87% RH, calm, foggy

Shoes: blue Brooks Glycerin GTS20 - 498.19 miles

It was foggy when I stepped out for my usual run on my usual "Out by the pier and around" route. I saw little bitty particles in my headlamp which was kind of cool. It was very quiet as I ran at my usual nice and easy pace. My splits were 9:02, 8:38, 8:41, 8:45 and 8:14 over the last 0.76 mile.

Friday, 12/292023

8:31 hours sleep, 9182 steps, 39/142 avg/max HR, 169.4 pounds, 18 floors climbed

Run: 5.55 miles, 49:50, 8:58 pace, 107 feet total ascent, 127/148 avg/max HR, 157/168 avg/max cadence, 45F, 81% RH, 6 mph W wind, wind chill 42F, light drizzle

Shoes: blue Brooks Glycerin GTS20 - 503.74 miles

It was drizzling when I stepped outside. But ... it was a run day so I got going. I needed a bit over 5 to get over 100 running miles for December (and the third month in a row) so I chose to run my "Out by the pier and to Mann Rd" route. I set up a nice and easy pace like usual. My body wanted me to stop but I persisted. Yes, I got a bit damp. The longer you're out in a drizzle the more you get wet, lol. My splits were 9:24, 9:00, 9:03, 8:56, 8:49 and 8:24 over the last 0.55 mile.

Saturday, 12/30/2023

9:22 hours,  sleep, 5457 steps, 41/102 avg/max HR, 171.2 pounds, 5 floors climbed

Walk: 1.65 miles, 21:41, 13:08 pace, 20 feet total ascent, 84/101 avg/max HR, 118/202 avg/max cadence, 34F, 86% RH, 10 mph N wind, wind chill 26F, overcast

Shoes: blue Brooks Launch GTS8 - 370.34 miles

I was a bit tired ... probably because I didn't get to sleep until after 11:30 PM because I watched a couple episodes of Star Trek Enterprise off of our new Tablo. I was awake at 5:30 AM. I tried to go back to sleep but gave up at 6 AM. I got out a bit before 9 AM. I was a bit tired so I opted for a brisk walk. It was a bit above freezing so I wore my winter usual garments. My splits were 13:28 and 12:38 over the last 0.65 mile.

Sunday, 12/17/2023 to Saturday, 12/23/2023

I walked twice this week, 4.0 miles.

I ran 5 times this week, 27.46 miles.

I didn't bike this week.

I took 65,058 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 1271 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/17/2023

8:16 hours sleep, 7529 steps, 41/142 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 4.45 miles, 38:24, 8:37 pace, 65 feet total ascent, 128/145 avg/max HR, 159/170 avg/max cadence, 48F, 62% RH, 14 mph S wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin GTS20 - shoes

I got out on my usual route at what I thought was a bit slow pace (it wasn't). I had on shorts and my Brooks 1/4 zip long sleeve pullover. I could have definitely gone with a long sleeve tech instead. I probably could have gone longer but I was a bit tired so I made the turn to cur it to my "Out by the pier and around" route. My splits were 9:05, 8:34, 8:29, 8:34 and 8:10 over the last 0.45 mile.

The Bills playoff charge continued when they pounced on the Dallas Cowboy at home and came away with a yawner, 31-10 to improve their record to 8-6.

Monday, 12/18/2023

7:12 hours sleep, 7538 steps, 44/100 avg/max HR, 170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 31:14, 13:17 pace, 20 feet total ascent, 95/121 avg/max HR, 122/138 avg/max cadence, 44F, 82% RH, 14 mph W win, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was up and out to work early for 2 hours before I left at 9 AM to take out my oldest son, Michael, to see his doctor in Newark. I stopped at Durand Eastman Park on the way back for a nice walk on the path and also on the beach to watch the small waves on Lake Ontario ... so peaceful. My splits were 13:09, 13:16 and 13:47 over the last 0.35 mile.

Tuesday, 12/19/2023

9:04 hours sleep, 11962 steps, 40/135 avg/max HR, 170.9 pounds, 6 floors climbed

Run: 4.55 miles, 41:48, 9:11 pace, 53 feet total ascent, 128/140 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH 16 mph NW wind, wind chill 17F, light snow

Shoes: blue Salomon SpeedCross 4 - 260.08 miles

It had snowed overnight. It looked to be less than an inch when I looked outside from the front bedroom window. I thought about a walk but I'm stubborn so I stuck to my initial idea of a run. I put on my Salomon SpeedCross 4 trail shoes which was a bit of overkill but I would rather have more traction than not enough. I set up a really nice and easy pace and set out on my rarely used "Out by the pier" which kept me off the road as much as possible. The NW wind bit into me when I ran into it ... brr! My splits were 9:31, 9:14, 9:23, 8:56 and 8:23 over the last 0.55 mile. 

Wednesday, 12/20/2023

6:52 hours sleep, 8815 steps, 41/137 avg/max HR, 171.4 pounds, 18 floors climbed

Run: 4.45 miles, 38:39, 8:41 pace, 68 feet total ascent, 126/140 avg/max HR, 160/170 avg/max cadence, 28F, 74% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 465.06 miles

Alexa told me it was 24F when she woke me at 5:20 AM. But ... it was a run day so I did what I have done lots (and lots) of times before .. I got up, set the coffee up, got dressed (a bit overdressed) and got out there. I set up a nice and easy pace like lots (and lots) of times before on my usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park and on the Secret Sidewalk but I avoided it or just ran carefully through it. No worries. My splits were 8:54, 8:41, 8:41, 8:39 and 8:13 over the last 0.45 mile.

Thursday, 12/21/2023

6:44 hours sleep, 6268 steps, 41/106 avg/max HR, 171.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:37, 13:30 pace, 17 feet total ascent, 91/104 avg/max HR, 110 avg cadence, 34F, 75% RH, 13 mph ENE wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 367.04 shoes

I remember Alexa told me that it was 34F at 5:20 AM. I closed my eyes and woke back up at 6:06 AM ... so it was either run during lunch or get out for a walk. I chose to get up and get out for a walk. It was windy so I set up a brisk walk so I could get warm. I had a slight pain in my left Achilles for a bit that went away ... eventually. My splits were 13:31 and 13:29 over the last 0.65 mile.

    Winter Solstice, baby!

Friday 12/22/2023

9:27 hours sleep, 8397 steps, 40/137 avg/max HR, 170.4 pounds, 4 floors climbed

Run: 5.55 miles, 48:21, 8:43 pace, 100 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 23F, 79% RH, 3 mph SE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 470.61 miles

Alexa told me that it was 21F at 5:20 AM. It was a run day regardless. It was colder but calm this morning when I stepped outside. I set up a nice and easy pace on my usual route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I stretched it to the "Out by the pier and to Mann Rd" route. My splits were 9:04, 8:49, 8:43, 8;35, 8:34 and 8:19 over the last 0.55 mile. Negative splits is a nice way to start a Friday!

Saturday, 12/23/2023

8:24 hours sleep, 14449 steps, 40/140 avg/max HR, 168.7 pounds, 28 floors climbed

Run: 8.46 miles, 1:14:47, 8:50 pace, 115 feet total ascent, 131/145 avg/max HR, 158/171 avg/max cadence, 37F, 81% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 479.07 miles

I was up at 6AM, puttered around a bit ... but it was a run day so I got up, set the coffee up, got dressed and got out there. I wanted to do a long run so I set out like usual on my usual route and then pushed past Greenleaf Rd to Beach Ave to Edgemere Drive and to Island Cottage. I came back on the LOSP Trail to make a new :Out by the pier, to Island Cottage and around" route. I did slow down a bit once I got past 10K. My splits were 9:10, 8:44, 8:49, 8:49, 8:43, 8:38, 8:55, 9:04 and 8:33 over the last 0.46 mile.

The Bills overcame a slow start (0-10) to the Chargers out in CA, crawled back to take a 14-10 HT lead, loss the lead (21-22) and win a nip and tuck battle, 24-22, with a FG with 0:30 left. They were favored by 13 points but the Chargers had been embarrassed the previous week 63-21 and came to play.

Sunday 12/10/2023 to Saturday, 12/16/2023

I walked twice this week, 4.30 miles.

I ran 5 times this week, 21.53 miles.

I didn't bike this week.

I took 57,368 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 1264 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/10/2023

8:26 hours sleep, 7761 steps, 48/142 avg/max HR, 171.3 pounds, 20 floors climbed

Run: 4.45 miles, 39:32, 8:53 pace, 65 feet total ascent, 131/144 avg/max HR, 158/166 avg/max cadence, 46F, 93% RH, 6 mph W wind, wind hill 44F, light rain

Shoes: blue Brooks Glycerin GTS20 - 436.03 miles

It was raining by the time I got up off the couch to get out for my run. I thought about a walk but I knew that I would get just as wet so I went back inside and changed my attire and shoes. I set up a sluggih yet nice and easy pace. I just wasn't into this run ... but I kept going ... and got it done. My splits were 9:04, 8:49, 8:57, 8:57 and 8:20 over the last 0.45 mile.

The Bills won a close one tonight away against the Kansas City Chiefs, 20-17. The Bills were up 17-7, the Chiefs tied it at 17-17 and then Bass kicked a FG to go up 20-17.  to The biggest play was when the Chiefs had the winning TD called back due to offensive offsides by a WR. The Chiefs were unhappy but it was obvious, link here.

Monday, 12/11/2023

9:24 hours sleep, 13141 steps, 44/138 avg/max HR, 169.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:30, 8:53 pace, 69 feet total ascent, 126/145 avg/max HR, 158/169 avg/max cadence, 36F, 80% RH, 10 mph W wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 440.48 miles

Well ... back to the grind of getting up at 5:20 AM. I got out on my usual run on my usual "Out by the pier and around" route at my usual nice and easy pace. What I didn't expect was to be almost hit by a car in our complex while I was running sort of fast with less than 0.1 mile to the end. I stopped with feet to spare and so did the car. I had my Noxgear vest on solid red and my headlamp on for heaven's sake! I yelled "Hey, fucking stop!" and then ran behind the car to totally avoid it. WTF! Anyway ... my splits were 9:03, 9:02, 8:50, 8:50 and 8:20 over the last 0.45 mile. 

Tuesday, 12/12/2023

8:34 hours sleep, 7913 steps, 41/117 avg/max HR, 170.2 pounds, 11 floors climbed

Walk: 2.15 miles, 25:25, 11:50 pace, 48 feet total ascent, 101/124 avg/max HR, 123/209 avg/max cadence, 36F, 64% RH, 14 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 360.89 miles

I wanted to get some stuff done before my workday at Ricoh started so I opted for a walk this morning. It was cold and windy so I was glad that I added a long sleeve tech under my usual Brooks 1/4 zip long sleeve pullover. I set up a really brisk walking pace since the wind bit right through me (especially on the way back). I went out on my rarely used "Out to Beach Ave" route to get a bit extra distance in. I set my Noxgear vest on flash and my headlamp with all its lights on ... I had no troubles with cars. My splits were 11:28, 12:09 and 12:01 over the last 0.15 mile.

Wednesday, 12/13/2023

7:24 hours sleep, 11414 steps, 41/137 avg/max HR, 169.6 pounds, 20 floors climbed

Run: 4.46 miles, 38:47, 8:42 pace, 71 feet total ascent, 127/140 avg/max HR, 160/170 avg/max cadence, 30F, 64% RH, 14 mph WSW wind, wind chill 21F, clear

Shoes: blue Brooks Glycerin GTS20 - 444.94 miles

It was chilly and windy but it was a run day so I got up, set the coffee up, got dressed and got out there. I noticed that my Garmin Venu was at 19% and thought about doing my shorter route but I went with the usual "Out by the pier and around" route ... just a bit faster. The wind bit right through me but I warmed up (I think) after a mle. My Garmin Venu was at 1% when I got done. It survived. My splits were 8:57, 8:36, 8:41, 8:50 and 8:10 over the last 0.46 mile.

Thursday, 12/14/2023

6:42 hours sleep, 7534 steps, 41/136 avg/max HR, 169.6 pounds, 19 floors climbed

Run: 4.47 miles, 39:22, 8:49 pace, 70 feet total ascent, 124/139 avg/max HR, 158/170 avg/max cadence, 25F, 74% RH, 8 mph SW wind, wind chill 17F, clear

Shoes: blue Brooks Glycerin GTS20 - 449.41 miles

I got out a bit late because I had to find my Venu (on top of the toaster for some reason). I got out at my usual pace on my usual "Out by the pier and around" route. I was headed up Latta Rd at Valley View Place when I came upon an old guy sweeping up twigs and branches. I stopped and he explained that some kids crashed into his hedge last night around 11:30 PM. I noticed that the stop sign was bent over into almost a half moon (like an sidewides C). I thanked him for sweeping and clearing the snow from his sidewalk since I run on it almost every morning. I hope my headlamp wasn't too bright for him. I continued onward and didn't encounter anyone else. My splits were 9:04, 9:03, 8:33, 8:36 and 8:45 over the last 0.47 mile.

Friday, 12/15/2023

8:27 hours sleep, 8798 steps, 41/100 avg/max HR, 169.6 pounds, 15 floors climbed

Walk: 2.15 miles, 27:11, 12:38 pace, 46 feet total ascent, 89/104 avg/max HR, 115/194 avg/max cadence, 43F, 70% RH, 17 mph W wind, wind chill 35F, clear

Shoes: blue Brooks Launch GTS8 - 362.04 miles

It had warmed up overnight to the low 40s and I thought about wearing shorts. It was a walk day so I wore my CW-X tights and Brooks 1/4 zip long sleeve pullover for warmth since it was windy. I pushed to my longer "Out to Beach Ave" route at a brisk pace. My splits were 12:30, 12:42 and 13:18 over the last 0.15 mile.

Saturday, 12/16/2023

7:54 hours sleep, 10807 steps, 40/144 avg/max HR, 167.7 pounds, 15 floors climbed

Run: 6.75 miles, 57:58, 8:35 pace, 85 feet total ascent, 132/147 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 456.16 miles

It was above 40F so I wore shorts on a beautiful December morning. I wanted a longer run so I went beyond the end of Beach Ave onto Dewey Ave for a "Out by the pier, to Dewey Ave and around" route. I set up a nice and easy pace but was surprised when I found it was a 8:35 pace. It felt more like a 9:00 pace. My splits were 9:04, 8:43, 8:37, 8;24, 8:23, 8:28 and 8:24 over the last 0.75 mile.

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

I walked twice this week, 3.15 miles.

I ran 5 times this week, 19.93 miles.

I biked twice this week, 20.71 miles.

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

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

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

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

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

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

Sunday, 8/27/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 120.87miles

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

Monday, 9/4/2023

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

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

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

Shoes: blue Brooks Glycerin GTS20 - 122.37 miles

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

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

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

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

Shoes: blue Brooks Glycerin GTS20 - 123.87 miles

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

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

Tuesday, 9/5/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 127.02 miles

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

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

Wednesday, 9/6/2023

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

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

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

Thursday, 9/7/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 131.47 miles

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

Friday, 9/8/2023

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

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

Shoes: blue Brooks Launch GTS8 - 320.46 miles

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

Saturday, 9/9/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 137.75 miles

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

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

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

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

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

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

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

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

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

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

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

Sunday, 8/20/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

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

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

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

Shoes: blue Brooks Launch GTS8 - 313.86 miles

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

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

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

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

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

Wednesday, 8/23/2023

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

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

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

Thursday, 8/24/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

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

Friday, 8/26/2023

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

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

Shoes: blue Brooks Launch GTS8 - 315.51 miles

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

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

A wild rose at the end of our townhouse

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

Saturday, 8/26/2023

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

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

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

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

Sunday, 7/2/2023 to Saturday, 7/8/2023

I walked twice this week, 3.4 miles.

I ran twice his week, 6.31 miles.

I biked 3 times this week, 39.72 miles

I took 32,972 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 1103 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/2/2023

914 steps, 41/129 resting/max HR, 10:03 hours sleep, 173.4 pounds, 2 floors climbed

Bike: 13.30 miles, 59:58, 13.3/23.1 avg/max mph, 49 feet elevation gain, 107/130 avg/max HR, 27/33 avg/max respiration, 57/90 avg/max cadence, 72F, 94% RH, 3 mph SW wind, overcast

I got out a nice (and sweaty ride) on my usual "Out to East Manitou Rd" route. There were a few more bicyclists out than usual. I actually talked to one for a few miles as we rode back on Edgemere Drive.

Monday, 7/3/2023

5566 steps, 41/120 resting/max HR, 7:46 hours sleep, 174.5 pounds, 5 floors climbed

Walk: 1.75 miles, 25:29, 14:34 pace, 26 feet elevation gain, 103/120 avg/max HR, 112/126 avg/max cadence, 70F, 100% RH, calm, light rain

Shoes: blue Brooks Launch GTS8 - 300.55 miles

I got out for a soggy walk in a light rain on my usual "Out to Ling Rd" route. It was just a light rain that was practically over by the time I got back. My splits were 14:36 and 14:32 over the last 0.75 mile.

Tuesday, 7/4/2023

6373 steps, 40/142 resting/max HR, 9:16 hours sleep, 172.5 pounds, 18 floors climbed

Run: 3.16 miles, 30:22, 9:37 pace, 54 feet elevation gain, 129/145 avg/max HR, 148/163 avg/max cadence, 66F, 100% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 22.95 miles

It was a run day. It turned out to be an achy and sweaty run. The ache in my left hamstring just sucks the joy out of an attempt at running. I can run (in a fashion) if I take really short strides. It sucked but I got it done. My splits were 9:12, 9:26, 10:18 and 8:58 over the last 0.16 mile.

Wednesday, 7/5/2023

6586 steps, 41/111 resting/max HR, 7:03 hours sleep, 173.6 pounds, 0 (?) floors climbed

Bike: 13.25 miles, 1:06:24, 12.0/19/6 avg/max mph, 57 feet elevation gain, 96/113 avg/max HR, 23/32 avg/max respiration, 56/79 avg/max cadence, 66F, 94% RH, 6 mph SW wind, mostly cloudy

I got out for a nice and easy ride on my usual "Out to East Manitou Rd" route. I saw a backyard on Edgemere Drive that had transformed into a campsite with 11 (at least) tents. I also saw swimmers bringing their gear to a bench by Braddock Bay before they headed out for an open water swim. I waved. I probably knew some of them (or they knew me).

Thursday, 7/6/2023

6015 steps, 43/89 resting/max HR, 8:29 hours sleep, 175.1 pounds, 6 floors climbed

Walk: 1.65 miles, 23:47, 14:24 pace, 83/93 avg/max HR, 115/128 avg/max cadence, 68F, 100% RH, calm, hazy

Shoes: blue Brooks Glycerin GTS20 - 24.6 miles

I tested out my left hamstring for a couple of seconds but it sort of hurt so I opted for a walk on my usual "Out to Ling Rd" route. My splits were 14:37 and 14:06 over the last 0.65 mile.

I had a profitable surprise when I filled up my Trax at BJs. The pump sign said $3.579 but it pumped at $2.879 which is a $0.70 per gallon saving. I saved a bit more than $7! I must have triggered an instant BJ gas coupon because I bought the right combination of goods.

Friday, 7/7/2023

5588 steps, 39/148 resting.max HR, 8:11 hours sleep, 173.8 pounds, 14 floors climbed

Run: 3.15 miles, 27:46, 8:48 pace, 56 feet elevation gain, 136/152 avg/max HR, 153/161 avg/max cadence, 72F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 27.75 miles

I got out for a somewhat achy run on my usual "Out to Clematis St". It didn't ache as much so I pushed up the pace a little bit. It was warm, calm and humid outside with a very peaceful Lake Ontario as I ran on the Secret Sidewalk. I got back my Strava Local Legent on Secret Sidewalk Westbound. My splits were 8:52, 8:39, 9:00 and 8:10 over the last 0.15 mile. My stretching after each activity appears to be helping ... I can touch my toes again!

Saturday, 7/8/2023

1930 steps, 39/122 resting/max HR, 9:23 hours sleep, 172.8 pounds, 2 floors climbed

Bike: 13.17 miles, 1:01:04, 12.9/21.6 avg.max mph, 60 feet elevation gain, 106/122 avg/max HR, 27/35 avg/max respiration, 60/80 avg/max cadence, 63F, 83% RH, 5 mph SW wind, sunny

I saw these flowers on Cranberry Ponds as I rode by and circled back to take a picture.

I got out for a bike on my usual "Out to East Manitou Rd" route. It was a nice ride as usual.

Sunday, 4/10/2022 to Saturday, 4/16/2022

I walked 3 t4mes this week, 4.5 miles.

I ran 4 times this week, 16.4 miles.

I didn't bike this week.

I took 54,174 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 had a left ankle issue them seems to be OK now so I am back to short runs. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 655 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/9). 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 about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 4/10/2022

8953 steps, 41/140 resting/max HR, 9:21 hours sleep, 180.8 pounds, 23 floors climbed

Run: 4.55 miles, 40:17, 8:51 pace, 131/143 avg/max HR, 158/167 avg/max cadence, 37F, 73% RH, 11 to 30 mph WNW wind,wind chill 30F, cloudy with some graupel

Shoes: Brooks Adrenaline GTS20 grey: 71.75 miles

I got out again on my "Out by the pier and around" route. It was back to tights and my usual winter running gear AGAIN since it was 37F. I set up an easy pace and got the run done. I didn't feel as sluggish as yesterday though I was just seconds faster than yesterday. My splits were 8:55, 8:43, 8:59, 9:00 and 8:27 over the last 0.55 mile.

Monday, 4/11/2022

6335 steps, 44/91 resting/max HR, 182.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:32, 13:42 pace, 7 feet elevation gain, 83/96 resting/max HR, 116/126 resting/max cadence, 66F, 30% RH, 12 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 73.25 miles

What a difference several hours makes! It was 30F with frost on the windshields when I woke up but it was 70F down south of the lake in the afternoon! I got out for a brisk walk after work with just shorts and a long sleeve tech on. My splits were 13:31 and 14:03 over the last 0.5 mile.

Tuesday, 4/12/2022

9651 steps, 42/142 resting/max HR, 9:45 hours sleep, 182.1 pounds, 15 floors climbed

Run: 3.15 miles, 27:52, 8:50 pace, 59 feet elevation gain, 129/143 avg/max HR, 154/163 avg/max cadence, 57F, 35% RH, 6 mph W wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 76.4 miles

I really thought about getting my ass out of bed at 6 AM this morning ... my ass stayed in bed. So ... I got out for a run after work on a new "Out to the Secret Sidewalk" route. It was warmer so I just wore shorts and a short sleeve tech. It's another out and back 5K. I started sluggish for the first mile but got a bit faster once I loosened up. My splits were 9:00, 8:46, 8:50 and 8:16 over the last 0.15 mile.

Wednesday, 4/13/2022

4399 steps, 40/86 resting/max HR, 8:53 hours sleep, 181.6 pounds, 8 floors climbed

Walk: 1.5 miles, 21:26, 14:18 pace, 7 feet elevation gain, 82/95 avg/max HR, 121/129 avg/max cadence, 53F, 52% RH, 4 to 7 mph SW wind, overcast.

Shoes: Brooks Adrenaline GTS20 grey: 77.9 miles

I got my ass out of bed a bit after 7 AM for a walk. It was a bit slower than usual but it was a walk none the less. My splits were 14:07 and 14:39 over the last 0.5 mile.

Thursday, 4/14/2022

9767 steps, 40/143 resting/max HR, 9:19 hours sleep, 183.1 pounds, 10 floors climbed

Run: 3.15 miles, 27:11, 8:37 pace, 41 feet elevation gain, 132/145 avg/max HR, 156/163 avg/max cadence, 54F, 40% RH, 8 to 22 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 81.05 miles

I wasn't up to getting up and out in the morning. So I got out after work. It was cooler and windier. I was slowed heading into the wind and boosted on the way back on the "Out to Dewey Ave" route. My splits were 8:38, 8:44, 8:34 and 8:07 over the last 0.15 mile.

Friday, 4/15/2022

6211 steps, 42/96 resting/max HR, 7:10 hours sleep, 183.4 pounds, 10 floors climbed

Walk: 1.5 miles, 20:23, 13:35 pace, 14 feet elevation gain, 84/94 avg/max HR, 122/130 avg/max cadence, 43F, 56% RH, 10 mph S wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 82.55 miles

I got up and out early around 6:30 AM this morning. It was in the low 40s so I wore my Brooks tights (again!!!), long sleeve tech, Brooks 1/4 long sleeve pullover, light running gloves and hat (most of my usual winter running gear in April!). But ... you have to dress a bit warm when you walk since you don't generate as much heat as when you run. Anyway ... it was a nice walk as the sun rose over the Lakeshore Country Club on the other side of Greenleaf Rd. My splits were 13:35 and13:35 over the last 0.5 mile.

Saturday, 4/16/2022

8858 steps, 42/142 resting/max HR, 8:37 hours sleep, 182.7 pounds, 18 floors climbed

Run: 5.55 miles, 49:08, 8:51 pace, 148 feet elevation gain, 132/143 avg/max HR, 158/168 avg/max cadence, 36F, 100% RH, 2 mph SE wind, overcast with light rain mixed with a bit of wet snow

Shoes: Brooks Adrenaline GTS20 grey: 88.1 miles

Ahh ... the joys of springtime running in Rochester. Yes ... it's springtime ... just not in Rochester. I got up, got dressed in my usual winter running gear and got out for a longer run than usual. Yes ... there was a light rain and then some wet snow mixed in ... but it stopped by the time I got done. I added a mile to my "Out by the pier and around" to make a new "Out by the pier and to Mann Rd" route. I kept my pace nice and easy and just let the run happen. There were a few people out .... a trio of walker guys that I saw twice and two or three dog walkers. An enjoyable run. My splits were 8:58, 8:48, 8:52, 8:41, 9:00 and 8:42 over the last 0.55 mile.