Sunday, 2/16/2025 to Saturday, 2/22/2025 - Freezeroo #6

I walked 4 times this week, 2.39 miles.

I snowshoed 2 times this week, 3.78 miles.

I ran on the treadmill for 3.15 miles.

I ran 4 times this week, 11.59 miles.

I took 55,393 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. 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 1698 day steak (4 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/16/2025

5496 steps, 49/106 avg/max HR, 172.9 pounds, 12 floors climbed

Snowshoe: 2.15 miles, 53:06, 24:45 pace, 94/112 avg/max HR, 101/159 avg/max cadence, 25°F, 86% RH, 14 mph NNE wind, light snow

Shoes: blue Salamon SpeedCross 4 trail shoes - 329.11 miles

It has snowed or a freezing rain fell off and on all yesterday afternoon, night and this morning as I lazed around and watched TV. I figured the roads were crappy so I strapped on my snowshoes and took a walk around the Lake Shoe Country Club. 

The snow was crunchy and a bit hard to walk in. Most of the branches had an 1/8 inch of ice on them. I was glad to stop when I got done. My splits were 25:05, 24:16 and 25:20 over the last 0.15 mile.

Monday, 2/17/2025

7037 steps, 44/118 avg/max HR, 172.6/172.5 pounds, 14 floors climbed

Walk: 1.15 miles, 24:22, 21:12 pace, 101/123 avg/max HR, 97/159 avg/max cadence, 18F, 79% RH, 15 mph WNW wind, wind chill 4F, light snow

Shoes: black Brooks Crossmax trail shoes with screws - 801.86 miles

Well ... it was still snowing when I woke up. I didn't sleep well ... I woke up at 3:51 AM and I doubt I went back to sleep. So ... I did what I do ... I got up and got out. There was about a foot of drifted snow in front of our door and about 6 inches of snow in the parking lot. I stayed off the road and trudged on my "Another mile" that put me on the LOSP Trail where I trudged through about 6 to 12 inches of snow.

Tuesday, 2/18/2025

9801 steps, 42/134 avg/max HR, 173.1/171.9 pounds, 10 floors climbed

Walk: 0.24 mile, 4:21, 18:11 pace, 92/99 avg/max HR, 117/127 avg/max cadence, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 91.49 miles

Run: 3.15 miles, 30:34, 9:42 pace, 119/141 avg/max HR, 155/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.64 miles

Walk: 0.35 mile, 6:03, 17:19 pace, 84/97 avg/max HR, 9F, 61% RH, 16 mph W wind, wind chill -8F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 94.99 miles

Well ... I decided that warmth and safety was more important than wind chill and slippery shoulders on Greenleaf Rd and Beach Ave. I walked down to the Exercise Center and did a Treadmill 5K. The guy that I usually see on my 6 AM runs or walks was there too. So ... I wasn't the only one who wanted warmth this morning. You have to dress differently to run indoors than outdoors. Outdoors I put my shorts over my tights and indoors I put on my shorts first over a pair of sweatpants. I peeled off everything besides my short and a short sleeve tech before I started running on the treadmill. I set the treadmill up at 9:13 pace but the Indoor Track setting on my Venu calculated a 9:42 pace based on my strides. No matter ... I did a 5K indoors ... and sweat instead of froze! Yes ... the treadmill was BORING ... but I was warm.

Wednesday, 2/19/2025

8756 steps, 45/106 avg/max HR, 172.4/172.3 pounds, 11 floors climbed

Walk: 1.65 miles, 26:10, 15:52, 92/104 avg/max HR, 110/161 avg/max cadence, 16F, 73% RH, 10 mph W wind, wind chill 4F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 96.64 miles

Well ... I really didn't want to get out of the nice, warm bed ... but I did. I really wanted to run but it had snowed a bit overnight ... again. I dressed for a walk but put on my running shoes just in case. The footing was dicey so I chose a safer walk. I almost slipped a few time before I even got to Greenleaf Rd so I made the wise choice. I chose the plowed sidewalk instead the dicey shoulders on Greenleaf Rd. It had about 2 inches of snow but that gave me plenty of traction. The dicey part was the transition from snow to slush to road on the Greenleaf Meadows road. I saw one car that had NOT brushed off their side windows that had stopped for another car before they exited from their parking lot. Luckily I noticed and didn't try to walk in front of them. IDIOT! Don't get me started on the drivers that don't know that their headlights are NOT ON when it's dusk, dawn or even dark! Anyways ... my splits were 16:00 and 15:40 over the last 0.65 mile.

Thursday, 2/20/2025

6819 steps, 42/144 avg/max HR, 171.8/172.2 pounds, 16 floors climbed

Run: 3.16 mile, 29:27, 9:20 pace, 128/150 avg/max HR, 154/165 avg/max cadence, 19F, 67% RH, 9 mph NW wind, wind chill 10F, light snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 99.80 miles

Well ... another 4 inches of fluffy snow fell overnight ... what else is new? I had to use a Ricoh vacation day so I slept in until 7:10 AM. I surprised my darling wife, Christine, with the news when I woke her up ;-). The snow was still falling when I got out for a much needed run around 11 AM. The Greenleaf Meadows road was a bit slippery along with the Greenleaf Rd and Beach Ave shoulders on my "Out to Clematis St" route. I ran in the road 90% of the time except when cars were coming. No worries. My splits were 9:34, 9:43, 8:46 and 9:00 over the 0.16 mile.

Friday, 2/21/2025

5055 steps, 48/98 avg/max HR, 172.9/173.9 pounds, 11 floors climbed

Snowshoe: 1.63 miles, 48:27, 29:42 pace, 83/110 avg/max HR, 113/193 avg/max cadence, 18F, 62% RH, 21 mph WNW wind, wind chill 1F, partly cloudy

Shoes: blue Salamon SpeedCross 4 trail shoes - 330.74 miles

I heard on the TV last night that the Rochester airport (KROC) has had detectable snow flakes for 50/51 in 2025. Well ... it snowed in the morning up here at Lake Ontario so I bet it's 51/52 now. So ... there was ample snow for me to get out on my snowshoes for a "A snowshoe walk" in the Lake Shore Country Club. It was quite strenous as I sank between 6 to 12 inches with each step. I didn't do my usual route. I decided to cut it short when I sank up to the knees before I had even gone 100 feet. My splits were 29:30 and 29:58 over the last 0.63 mile.

Saturday, 2/22/2025

12429 steps, 43/161 avg/max HR, 172.7 pounds, 29 floors climbed

Today's race was Freezeroo #6, the last race of 6 in the 2024-2025 Greater Rochester Running Club (GRRC) Freezeroo series. The race venue was the White House on Lake Ontario in Webster. I got to the race venue in time to snag the second to last close parking spot. The weather conditions down at KROC (about 25 miles southwest) were 18F, 73% RH, 7 mph SW wind, wind chill 10F, partly cloudy.

Run: 0.9 mile, 8:20, 9:14 pace, 124/144 avg/max HR, 156/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 100.70 miles

I got for a little warm up run. I found that the shoulders on Lake Rd and Holt Rd were snow covered. I ran in the road as much as possible.

Run: 4.38 miles, 36:25, 8:22 pace, 137/166 avg/max HR, 163/173 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 104.08 miles

And ... we were off! We all turned left onto Holt Rd and immediately played chicken with oncoming cars until we turned left onto Woodhull Rd. The course is a double 2.2 mile loop. I maintained a steady pace on Loop 1. Loop 2 was more of the same. One foot in front of the other and maintain my position with my fellow runners. And ... last turn onto Lake Rd ... 0.4 mile to go ... 0.2 mile to go ... push ... turn onto Hold Rd ... last turn (wide to not fall) ... and done in 36:35 (36:34 official).

I did OK. I was 36th out of 99, results here. I was 2nd out of 7 in my M 65-69 age group, results here. I finished 2nd in the M 65-69 age group for the 6 race series behind the speedy Tim Dwyer. My splits were 8:27, 8:18, 8:38, 8:07 and 8:13 over the last 0.38 mile.

This week was an epic week of exercise ... 4 walks, 1 treadmill run, 2 snowshoe walks and 4 runs!!!

Sunday, 3/10/2024 to Saturday, 3/16/2024 - Runnin' of the Green 5 Mile Race

I walked 3 times this week, 2.15 miles.

I ran 6 times this week, 26.31 miles.

I walked once on the treadmill, 1.0 mile

I didn't bike this week.

I took 70,261 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/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 is better than a walk or bike 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 1355 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/10//2024

9992 steps, 40/142 avg/max HR, 166.5 pounds, 18 floors climbed

Run: 6.55 miles, 55:45, 8:38 pace, 108 feet total ascent, 132/148 avg/max HR, 158/168 avg/max cadence, 39F, 81% RH, 7 mph W wind, wind chill 35F, overcast

The DST time change was last night so I woke up around 7 AM instead of 6 AM. I did the usual stuff ... got up, weighed myself, set the coffee up, got dressed and got out there. I set up for my usual 6.55 mile run but on a slightly different route: "Out on the pier and out to Mann Rd". The pier was dry so I ran out to the end. The wind had kicked up a bit so I was a bit slower for a while. The run was nice as usual. My splits were 8:43, 8:28, 8:39, 8:53, 8:48, 8:37 and 7:59 over the last 0.55 mile.

Monday, 3/11/2024

7946 steps, 44/95 avg/max HR, 166.8 pounds, 9 floors climbed

Walk: 0.29 mile, 5:13, 18:15 pace, 20 feet total ascent, 80/99 avg/max HR, 110 avg cadence, 34F, 55% RH, 18 mph WNW wind, wind chill 24F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 400.29 miles

Treadmill: 1.0 mile, 18:38, 18:38 pace, 67/75 avg/max HR, 109/115 avg/max cadence

Shoes: blue Brooks Launch GTS8 - 401.29 miles

Walk: 0.31 mile, 5:11, 16:29 pace, 20 feet total ascent, 82/99 avg/max HR, 112/134 avg/max cadence, 34F, 55% RH, 22 mph NW wind, wind chill 23F, clear

Shoes: blue Brooks Launch GTS8 - 401.60 miles

I thought about a run but I was glad that I opted for a walk before I stepped outside. I had snowed overnight but before that it had the rain had frozen into ice. The sidewalks and road weren't solid ice but there was enough where I could just walk at a normal pace while I concentrated on not falling or not getting blown over. I passed the Fitness Center and thought ... it's nice, warm and not slippery in there. So ... I did a mile on the treadmill. Another guy that I see walking came in too. We both thought it was a lot safer inside than outside. The wind helped blow me home.

Tuesday, 3/12/2024

11367 steps, 41/135 avg/max HR, 167.1 pounds, 18 floors climbed

Run: 4.57 miles, 42:05, 9:13 pace, 63 feet total ascent, 123/138 avg/max HR, 154/165 avg/max cadence, 43F, 61% RH, 9 mph WNW wind, wind chill 38F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 91.44 miles

I did the usual ... and then the unusual happened. I started out with the usual nice and easy pace but had a pain right behind my left knee right from the start. I soldiered onward until I got to Greenleaf Rd and then stopped to massage it for a moment. I continued onward at a slower pace with shorter strides. I thought about turning around after a mile. The pain slowly lessened until it almost was a vague memory by the time I got done. Weird. My splits were 9:38, 9:14, 9:10, 9:01 and 8:52 over the last 0.57 mile. So .. a pain turned into a negative split!

Wednesday, 3/13/2024

10605 steps, 40/138 avg/max HR, 168.3 pounds, 18 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 80 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 70% RH 8 mph SW wind, wind chill 41F, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 95.99 miles

I got out for my usual run on my usual "Out by the pier and around" route. I had no pain behind my left knee this morning so yesterday's pain appeared to be just a random one. I was running up Greenleaf Rd just past the Lake Shore Country Club when I saw something in the road that oncoming cars were avoiding. I thought it was a bag that I could move out of the road. Well .... I got within 3 feet of it before I saw that it was a raccoon! I saw its eyes and it was alive! I veered away and it didn't move! The things I see sometimes! My splits were 8:51, 8:39, 8:39, 8:35 and 8:12 over the last 0.55 mile.

Thursday, 3/14/2024

7885 steps, 40/135 avg/max HR, 167.8 pounds, 17 floors climbed

Run: 4.55 miles, 43:32, 9:34 pace, 63 feet total ascent, 122/145 avg/max HR, 151 avg cadence, 39F, 81% RH, calm, clear

Shoes: blue/yellow Brooks Glycerin GTS20 - 100.54 miles

Another usual run that turned into something not usual. I headed out on my usual "Out by the pier and around" route and felt OK. But .. my left calf about 4 inches below my left knee developed what became a pain that caused me to slow and eventually walk/limp the last mile. It pretty much sucked. My splits were 8:46, 8;32, 8:46, 10:07 and 13:16 over the last 0.55 mile.

Friday, 3/15/2024

10548 steps, 40/116 avg/max HR, 168.5 pounds, 8 floors climbed

Walk: 1.65 miles, 25:41, 15:34 pace, 16 feet total ascent, 87/99 avg/max HR, 110/125 avg/max cadence, 43F, 87% RH, 13 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Launch GTS8 - 403.25 miles

I got for my usual walk on the day before a race. My left calf was tight so I stuck as fast a pace as I could. It was about 90/10 walk/limp for 90% of the walk. My splits were 15:52 and 15:06 over the last 0.65 mile.

Saturday, 3/16/2024

11918 steps, 40/143 avg/max HR, 168.2 pounds, 13 floors climbed

Today's race was the Runnin' of the Green. I have run a 5 mile race in March for a long time ... checks spreadsheet. I ran 9 Johnny's Runnin' of the Green (directed by the late Bill Keyoe) at Blue Cross Arena in 2007, 2011, 2012, 2013, 2015 through 2019. Rochester Running Company has directed the race since  2020. I ran 2 virtual races in 2020 and 2021 during COVID-19. I have run 3 races on the new course (but similar) course from the Mercantile on Main in 2022, 2023 and now 2024. So ... you can say that a 5 mile race around St Patrick's Day is what I do. I park in the same parking garage and walk to the venue. This year I got a sweatshirt because I signed up before 1/1/24 .... sweet!

Run: 1.0 mile, 9:24, 9:23 pace, 16 feet total ascent, 114/129 avg/max HR, 152/161 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 102.44 miles

Run: 5.09 miles, 41:41, 8:12 pace, 58 feet total ascent, 38F, 135/148 avg/max HR, 163/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 107.53 miles

It was 37F when I dressed for this race. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover. I started to doubt my clothing choice when I walked in the wind from the parking garage up S Clinton St to the race venue. I saw a lot of runners in tights and only a few in shorts! But ... there was nothing I could do now! The race conditions were 38F, 76%  RH, 13 mph WSW wind, wind chill 31F, cloudy.

I got out for a nice and easy warm up run to see how my left calf felt. I could tell that it would be a problem. I needed a drink of water so I ducked inside, found a water jug with a stack of paper cups and drank a couple of gulps and quickly got to the front near Wendy Abbot, the 8:30 pacer. And ... we were off! I got up an OK race pace. I could feel an ache in my left calf but I was in a race so I ignored it for the majority of the race. I stayed with the 8:30 pace group until just before the turnaround. I got a side-five from Ellen and Barb of Fleet Feet at mile 3. Then ... my left calf ache became worse ... I slowed a bit but it didn't get worse so I ran the best I could ... the digital time was well under 42 ... and done in 41:35 chip time! 

I headed inside and got my checked bag with my well earned and newest favorite Runnin' of the Green sweatshirt. I had 2 donuts to sate my belly and a small glass of beer to sate my thirst. I hung around and headed home.

I did pretty well. I was 425th out of 1575, 4th out of 38 in my M 65-69 age group. My splits were 8:14, 8:19, 8:12, 8:09, 8:05 and 7:51 over the last 0.09 mile.

I was beat the rest of the day. My left calf was not happy either.