Sunday, 9/13/2020 to Saturday, 9/19/2020

I walked once for 3.15 miles this week (at least according to Garmin)
I ran 3 times this week for 10.05 miles
I biked 3 times for 40.14 miles this week.
I took 39,220 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, 9/13/2020

7883 steps, 47/116 resting/peak HR, 7:53 hr sleep, 178.7 lbs, 10 floors climbed

walk: 3.15 miles, 48:44, 15:28 pace, 79 feet elevation gain, 94 avg HR, 129 max HR, 65F, 100% RH, 2 mph S wind gusting to 21 mph, overcast with light sprinkles 

I slept in until 5:45 AM ... lol. I puttered a bit and got out for a run around 7 AM. I saw the lady that always around the complex while she talks on her cell every morning. She said that we were both trying to beat the rain. There were dark clouds in the west. I tried to start up for a run but my left knee acted up. I cursed a bit to myself but I paid attention to what my body told me and shifted to a walk. I was out there longer so I caught a bit of the sprinkles that moved in when I was a mile away from home.

The latest from Intagram's chalk.mom

I busied myself when I got home with the obligatory mugs of coffee and Premier League soccer (football in the Europe). I did 3 loads of laundry while I watched the Bill decimate the Jets, 27-17.

Monday, 9/14/2020

5177 steps, 47/121 resting/peak HR, 6:47 hr sleep, 179.1 lbs, 5 floors climbed

bike: 13.33 miles, 1:02:11, 12.9 avg mph, 20.6 max mph, 72 feet elevation gain, 104 avg HR, 136 max HR, 61F, 80% RH, 7 mph NNW wind gusting to 22 mph, mostly cloudy

The temperature was around 60F so I wore shorts and 2 long sleeve tech shirts. The wind kicked up as I got near Edgemere Drive so I riding right into the wind. But I had a nice tailwind when I turned to go home. So ... it was all good.

Tuesday, 9/15/2020

4355 steps,45/133 resting/peak HR, 7:51 hr sleep, 179.0 lbs, 1 floor climbed

run: 2.25 miles, 20:38, 9:09 pace, 62 feet elevation gain, 124 avg HR, 140 max HR, 159 avg cadence, 47F, 99% RH, 3 mph SSW wind gusting to 7 mph, mostly cloudy

 

It was a run (hopefully) or walk morning and it was in the mid 40s. What to to wear? Well ... I overdressed. I wore Brooks pants, long sleeve tech, short sleeve tech, Brooks hat, Brooks light running gloves. It was a bit cold when I started. I started up on a run ... and had no left knee pain ... so I ran onward at a slow pace. I wanted to run a 5K but decided to keep it at 2 miles just to be safe. So ... it out to Beach Ave and back. I did speed it up a bit. My splits were: 9:38, 8:50 and 8:26 over the last 0.25 mile.

Wednesday, 9/16/2020

3409 steps, 46/121 resting/peak HR, 8:19 hr sleep, 179.5 lbs, 1 floor climbed 

bike: 13.41 miles, 58:42, 13.7 avg mph, 20.0 max mph, 85 feet elevation gain, 108 avg HR, 134 max HR, 71F, 50% RH, 2 mph SSW wind gusting to 15 mph, partly cloudy

I woke up and it was 6:30 AM! I checked my personal cell and it was still for everyday at 5:30 AM. It started to go off when I fiddled with it so it must have froze up overnight! Crap! I was all set to do an early morning bike ... oh well. So ... I got for out an evening bike on my usual route. The sun was hazy from the wildfires out west. It felt weird to exercise in the evening instead of the morning. I used to exercise all the time in the evening too.

Today was my 63rd birthday. I may be getting a bit slower (and have more aches and pains) but I am still getting out to exercise. I am currently on a 85 day exercise streak of either a walk, run or bike. I looked at the Facebook feed and On This Day told me that:

    2 years ago - I ran the Canaltown Day 5K in Palmyra NY

    3 years ago - My Ricoh boss brought me a birthday cake

    4 years ago - Christine and I went to Oktoberfest at Camp Eastman in Irondequoit

    5 years ago - Christine took me out to supper at Red Lobster

    6 years ago - Christine and I went to Randy Reitz DDS and then to Famous Dave's

    7 years ago - I went for a run in Niagara Falls ON and then Christine took me to Hooter's

    8 years ago - I took a 7 mile trail run in Mendon Ponds Park

    9 years ago - Christine and I were out in Cleveland OH for her nephew xx and Brooke's wedding

    10 years ago - Christine and I went out to see the Benches of Rochester

    11 years ago - I ran Dirt Cheap #6 in Mendon Ponds Park and got stung by a bee

What about one year ago? My blog tells me that I took a 15.05 mile ride which was my first (and only) ride of 2019 and my first as a 62 year old. 

How things change. I had run 11 years in a row (2009 - 2019) of greater than 1000 miles with a max mileage of 1662 in 2017. I was running in 2020 just fine until May when I ran the Big Foot Virtual Half ... and then left knee pain made my running painful most of the summer until September. So ... I will be lucky if I make it to 600 running miles this year. I morphed into a "do what I can when I can" form of exercise. I have biked 60 times for 808 miles in 2020. I do like riding out to East Manitou Rd with Lake Ontario on one side and ponds (Buck, Long or Cranberry) on the other.

 

Thursday, 9/17/2020

9840 steps, 49/142 resting/peak HR, 7:36 hr sleep, 178.0 lbs, 7 floors climbed

run: 3.15 miles, 27:56, 8:52 pace, 43 feet elevation gain, 132 avg HR, 151 max HR, 161 avg cadence, 62F, 78% RH, 13 mph ENE wind gusting to 16 mph, overcast

Just your usual 5K out to Dewey Ave and back. I am just happy to be able to run at any pace nowadays. Just one foot in front of the another ... and hope for no left knee pain. My splits were 9:27: 8:46, 8:23 and 8:44 over the last 0.15 mile.

Friday, 9/18/2020

1000 steps, 45/115 resting/peak HR, 8:00 hr sleep, 178.1 lbs, 2 floors climbed

bike: 13.4 miles, 1:04:26, 12.5 avg mph, 19.4 max mph, 56 feet elevation gain, 107 avg HR, 124 max HR, 55F, 69% RH, 7 mph NNE wind gusting to 22 mph, cloudy

An early morning ride on the usual route on a windy morning. It was pretty dark and a wee bit slick since it had sprinkled overnight. I saw a beautiful sunrise on Edgemere Drive on the way back but I couldn't take a sunrise selfie because I couldn't find any clear place to take a picture.

Saturday, 9/19/2020

7556 steps, 46/142 resting/peak HR, 8:38 hr sleep, 177.6 lbs, 3 floors climbed

run: 4.75 miles, 42:29, 8:56 pace, 89 feet elevation gain, 133 avg HR, 147 max HR, 157 avg cadence, 52F, 45% RH, 9 mph NE wind gusting to 16 mph, sunny

I slept in until after 7 AM and then puttered around until after 10 AM. No worries ... I got for day 88 of my walk or run or bike streak. I didn't want a simple out and back so I headed out on my "Out to the pier" route. It was sunny and breezy. There were more walkers out so I weaved in between them as I made my way all the way out to the end of the pier and then along the boardwalk in Ontario Beach Park. I had my buff up on my face when I encountered someone without a mask ... a young idiot.

Sunday, ,9/6/2020 to Saturday, 9/12/2020

I walked once for 2.05 miles this week (at least according to Garmin).

I ran 2 times this week for 6.3 miles
I biked 4 times for 55.52 miles this week.
I took 25,371 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, 9/6/2020

966 steps, 51/117 resting/peak HR, 8:27 hr sleep, 180.6 lbs, 1 floors climbed

bike: 13.35 miles (estimated), 1:00:00 (estimated according to RoadID), 13.35 mph (estimated), 

Here is the RoadID eCrumb and the manual Garmin below: 

I know I turned on my Garmin this morning ... but I looked at my Garmin at mile 10 on my bike on my usual route and saw the time instead of my mileage. Oops! So RoadiD eCrumb will have to suffice. It was at 1:00:18 when I got back so I estimate 13.35 miles at 1:00:00 since I turn it on first and off last when I get home. The eCrumb is just for my wife (who was still asleep) and my kids (probably still sleep) to track me while I am out. Anyway ... my usual bike on my usual bike. It was cooler this morning so I wore pants and a long/short sleeve tech. Another beautiful sunrise on my usual route between Lake Ontario and three ponds (Buck, Long and Cranberry).

Monday, 9/7/2020

5644 steps, 50/144 resting/peak HR, 9:15 hr sleep, 179.9 lbs, 7 floors climbed

run: 3.15 miles, 27:32, 8:44 pace, 26 feet elevation gain, 136 avg HR, 146 max HR, 161 avg cadence, 70F, 72% RH, 4 mph SW gusting to 24 mph, cloudy

I woke up to the sound of the wind around 6 AM ... and the the rain. (UPDATE: I learned later that the Rochester airport had a peak wind gust of 60 mph). It sounded cold and raw so I just stayed in bed. I got a bit bored while I checked my email and Facebook. I stepped outside a bit after 9 AM and found that it was warm (not cold) and windy. So ... I got out for a steady 5K. Just one foot in front of the other. My splits were: 8:55, 8:46, 8:35 and 8:13 over the last 0.15 mile. A negative split is always sweet!

Tuesday, 9/8/2020

2780 steps, 47/121 resting/peak HR, 7:00 hr sleep, 179.5 lbs, 4 floors climbed

bike: 13.36 miles, 58:32, 13.7 avg mph, 19.7 max mph, 62 feet elevation gain, 109 avg HR, 128 max HR, 66F, 80% RH, 5 mph E wind gusting to 11 mph, cloudy

I got out for an early morning bike. I was glad that my bike light was charged for the first half of the ride. There weren't too many people people out ... I think I saw 2 walkers and 2 bicyclists.

Andy Ciaio & Wilt Alston (no idea of who is who)

I found the above picture off of Andy's Facebook page. He pulled it off of the Oak Tree Half Marathon page. The Oak Tree Half Marathon went virtual but encouraged runners to run the actual course during the week around Labor Day. Andy and Wilt ran the course together and a photographer caught a picture of them. Andy thinks they were around mile 4. I have run this course twice ... my first half in 2006 and 2015. I always have hated this course ... a lot of it is a dirt road with a lot of small rocks to avoid. Ahh ...the memories of running 40 half marathons.

Wednesday, 9/9/2020

8139 steps, 44/105 resting/peak HR, no sleep data, 178.8 lbs, 4 floors climbed

walk: 2.05 miles, 29:49, 14:33 pace, 49 feet elevation gain, 85 avg HR, 99 max HR, 64F, 100% RH, 3 mph NE wind gusting to 9 mph, overcast

I didn't sleep well so I didn't have much energy plus I had to be at work onsite at 8 AM. I opted for a brisk 2 mile walk. Just an out on Greenleaf Rd down to Beach Ave and back.

Thursday, 9/10/2020

1009 steps, 49/130 resting/peak HR, 6:13 hr sleep, 178.5 lbs, 2 floors climbed

bike: 13.32 miles, 56:20, 13.7 avg mph, 20.2 max mph, 49 feet elevation gain, 115 avg HR, 138 max HR, 66F, 100% RH, calm with SE gusts to 9 mph, a bit of fog, partly cloudy

I got out a bit after 6 AM into the pre-dawn darkness. My headlight was needed as I set out. I met another bicyclist with their headlight lighting their way as I headed onto the LOSP Trail heading west. There weren't too many people out: I met 3 bicyclists, 4 walkers and 1 runner.

I took this picture of the sunrise on the way back on the LOSP Trail just before I got to Dewey Ave. I see a lot of stuff when I am out in the morning ... 

Friday, 9/11/2020

5636 steps, 45/143 resting/peak HR, 6:49 hr sleep, 177.8 lbs, 3 floors climbed

run: 3.15, 28:16, 8:58 pace, 49 feet elevation gain, 131 avg HR, 145 max HR, 56F, 90% RH, 6 mph NNE wind gusting to 19 mph, cloudy

I was up at 5:30 AM in the pre-dawn darkness. It was a run day so I waited a bit until I could see. I am not running as far now so I just ran a 5K out to Dewey Ave and back. I do what I can with what I can. I have learned ... don't push it so I didn't. My splits were: 9:27, 9:00, 8:33 and 8:03 over the last 0.15 mile.. A negative split ... best achieved when you start slow I guess.

Saturday, 9/12/2020

1197 steps, 45/111 resting/peak HR, 8:06 hr sleep, 178.4 lbs, 1 floor climbed

bike: 15.49 miles, 1:12:26, 12.8 avg mph, 18.6 max mph, 154 feet elevation gain, 104 avg HR, 121 max HR, 48F, 87% RH, 1 mph S wind gusting to 6 mph, sunny

A bit colder so I wore a bit more and went a bit farther. I wore long pants, long sleeve tech and Brooks jacket  I added my Brooks beanie at the mailbox at the Greenleaf Rd ... my ears were cold! I saw some of the Bagel Bunch runners on Janes Rd.

Christine and I lazed around all day. Christine says that she took me out to Red Lobster in 1977 for my birthday when we were going out long ago ... before we broke up, had separate marriages, raised kids, divorces. I just remember that I didn't know how to eat shelled seafood like lobster because I had never eaten it before. Well ... I provided the idea of having takeout from Red Lobster. We decided to each have their Lobster, Shrimp and Salmon combo. I entered the order, she provided the debit card info and I did the driving ... teamwork!

my dinner - sides of baked potato and Caesar salad

Christine's dinner - sides of baked potato and green beans

I tell you ... it was 43 years between Christine buying me a Red Lobster birthday dinner. It was just as good ... mmm!

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

\

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, 8/23/2020 to Saturday, 8/29/2020

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 4 times for 9.8 miles this week (at least according to Garmin).

I didn't run at all this week. I tested my left knee out before most of the walks but I couldn't run.
I biked 3 times for 40.06 miles this week.
I took 31.417 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 but not this week).

Sunday, 8/23/2020

6101 steps, 40/97 resting/peak HR, (no sleep data, the VA-HR was on charge), 178.9 lbs, 4 floors, climbed

walk: 2.45 miles, 38:14, 15:37 pace, 52 feet elevation gain, 82 avg HR, 99 max HR, 63F, 93% RH, 6 mph SW wind, mostly sunny

The latest from Instagram's chalk.mom

I didn't test my knee since it still felt wonky. So .. I got out for a nice walk to greet the sunrise. 

Christine's daughter, Beth and her husband of 4 years, Nick Glaude, were out for a wedding of one of her friends from Niagara University. So we went out to lunch at the Pelican's Nest. 

Nick and Beth Glaude (Christine's daughter) - 2020-08-22

Her and I are still a bit nervous about eating out but we eat outside, wear our masks where mandated and get it done before we hurry back home. We also met up with another of Beth's friends (who was at our wedding almost 8 years ago) who had just eloped at Niagara Falls. They had met on eHarmony and just decided to do it in 48 hours!

Monday, 8/24/2020

930 steps, 53/134 resting/peak HR, 5:29 hr sleep, 178.1 lbs, 2 floors climbed

bike: 13.36 miles, 56:41, 14.1 avg mph, 18.9 max mph, 69 feet elevation gain, 113 avg HR, 138 max HR, 80F, 50% RH, 8 mph WNW wind gusting to 12 mph, mostly sunny

I got out a bit later in the morning for a nice bike on my usual route. I do like biking with Lake Ontario on one side and various ponds Buck, Long and Cranberry) on the other! Day 1 of a 3 day vacation from Ricoh.

My darling wife, Christine, and I used a bit of vacation time to cuddle and canoodle (3/14) ... so sweet is the time spent in hugs!

Tuesday, 8/24/2020

5498 steps, 46/93 resting/peak HR, 8:22 hr sleep, 177.0 lbs, 6 floors climbed

walk: 2.45 miles, 36:23, 14:51 pace, 59 feet elevation gain, 84 avg HR, 97 max HR,  73F, 88% RH, 2 mph WSW wind, partly cloudy

I got out for my usual walk. I tested out my left knee but it wasn't up to a run ... sad. Day 2 of a 3 day vacation from Ricoh.

Wednesday, 8/26/2020

1899 steps, 46/121 resting/peak HR, 7:31 hr sleep, 177.4 lbs, 0 (!) floors climbed

bike: 13.35 miles, 57:37, 13.9 avg mph, 19.9 max mph, 62 feet elevation gain, 110 avg HR, 129 max HR, 62F, 66& RH, 7 mph NNE wind, partly cloudy.

I got out for my usual bike ride on the usual route. Nothing unusual. Day 3 of a 3 day vacation from Ricoh.

Thursday, 7/27/2020

10072 steps, 51/104 resting/peak HR, 8:48 hr sleep, 177.3 lbs, 8 floors climbed

walk: 2.45 miles, 37:20, 15:43 pace, 72 feet elevation gain, 80 avg HR, 101 max HR, 67F, 100% RH, 5 mph S wind gusting to 10 mph, overcast

The usual walk. I tested out my left knee but it didn't want to run ... sad again.

Friday, 8/28/2020

1686 steps, 51/133 resting/peak HR, 4:30 hr sleep, 177.7 lbs, 4 floors climbed

bike: 13.35 miles, 1:00:54, 13.2 avg mph, 19.6 max mph, 66 feet elevation gain, 106 avg HR, 144 max HR, 66F, 84% RH, 5 mph WNW wind gusting to 11 mph, overcast

The usual bike ride. The west wind hindered me on the way out (and sucked) but pushed me home on the way back. My knees ached a bit during the ride.

Saturday, 9/29/2020

5231 steps, 53/88 resting/peak HR, 6:33 hr sleep, 178.4 lbs, 5 floors climbed

walk: 2.45 miles, 38:38, 15:46 pace, 72 feet elevation gain, 81 avg HR, 101 max HR, 73F, 83% RH, 5 mph SSW wind gusting to 15 mph, cloudy

I got out early for a walk. I tested my left knee but I couldn't run more 10 feet without pain. I looked left when I crossed the road that led into the Spanish Gardens Apartments and saw a skinny fox about 100 feet away crossing the road too. It's been a long time since I saw a fox.

Sunday, 8/16/2020 to Saturday, 8/22/2020

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 for 2.05 miles this week (at least according to Garmin).

I ran 3 times for 10.75 miles this week.
I biked 3 times for 40.16 miles this week.
I took 35.393 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). I think there will be a lot of virtual and very few running races during the rest of 2020, link here. Yellow Jacket Racing has had some socially distant races.

Sunday, 8/16/2020

5538 steps, 46/147 resting/peak HR, 7:46 hr sleep, 179.4 lbs, 4 floors climbed

run: 3.15 miles, 28:02, 7:54 pace, 39 feet elevation gain, 133 avg HR, 153 max HR, 156 avg cadence, 74F, 78% RH, 5 mph NNE wind, overcast

I got out for a run! I selected RUN on my Garmin and set out gently ... no pain! One hundred yards ... no pain! So ... I kept going! I didn't push ... and just headed out to Dewey Ave and back for a 5K!! My splits were: 9:22, 8:53, 8:36 and 7:49 over the last 0.15 mile for a negative split!! Wonders may never cease! 

Monday, 8/17/2020

5343 steps, 46/115 resting/peak HR, 177 lbs, 1 floors climbed

bike: 13.41 miles, 57:20, 14.0 avg mph, 17.9 max mph, 62 feet elevation gain, 105 avg HR, 134 max HR, 67F, 100% RH, 1 mph W wind gusting to 7 mph, partly cloudy

A slight drizzle had fallen overnight and I thought about bagging the bike. But I have a streak going so I headed out. I went out on my usual route. There were some big clouds over Lake Ontario that looked awesome!

Tuesday, 8/18/2020

8503 steps, 51/150 resting/peak HR, 7:26 hr sleep, 177.5 lbs, 4 floors climbed

run: 3.85 miles, 32:58, 8:33 pace, 92 feet elevation gain, 139 avg HR, 155 max HR, 161 avg cadence, 65F, 90% RH, 3 mph SSW wind gusting to 10 mph, partly cloudy

My left knee felt OK so I kept on running again. I took it a bit farther. I was just glad to run. My splits were: 8:53, 8:29, 8:32 and 8:18 over the last 0.85 miles.

Wednesday, 8/19/2020

994 steps, 51/129 resting/peak HR, 7:28 hr sleep, 177.3 lbs, 3 floors climbed

bike: 13.40 miles, 56:48, 14.2 avg mph, 19.8 max mph, 4 feet elevation gain, 111 avg HR, 134 max HR, 60F, 88% RH, 7 mph WSW wind, partly cloudy

I got out for a nice early morning bike. It was a bit cooler for shorts and long sleeve tech but I got used to it and continued onward. I got a bit faster on the way back with the wind at my back. I took Edgemere Drive all the way back. I pedaled as fast as I could through the part that had almost no shoulder.

Thursday, 8/20/2020

6727 steps, 48/140 resting/peak, 7:51 hr sleep, 2 floors climbed

run: 3.75 miles, 36:25, 9:42 pace, 95 feet elevation gain, 125 avg HR, 165 max HR, 149 avg cadence, 58F, 78% RH, 2 mph S wind gusting to 11 mph, partly cloudy

A sunrise selfie before the left knee pain

This run started fine ... then not so fine. Mile 1 was 8:48 and mile 2 was 8:18. Then ... my left knee twinged with pain at mile 2.7. I tried to go down to a run/walk ... then a walk/run. But I mostly walked home. Oh well ... ok ... I may said some stronger words.

Exercise - It makes you look better and so does wine - your choice

I ran out of coffee today. Wine seemed a reasonable replacement. Everyone is so pretty today!

I took some pictures of the funny signs outside the Drawbridge Liquor store.

Friday, 8/21/2020

7447 steps, 50/110 resting/peak HR, 7:16 hr sleep, 177.4 lbs, 2 floors climbed

walk: 2.05 miles, 34:29, 16:51 pace, 43 feet elevation gain, 87 avg HR, 116 max HR, 105 avg cadence, 68F, 69% RH, 4 mph SSW wind gusting to 13 mph, sunny

A sunrise selfie from the Stutson St Overlook

I thought about a bike this morning at 6 AM but thought better of it and for good reason. My left knee twinged if I placed it wrong or carelessly when I went for a walk. I headed out to see the sunrise at the Stutson St overlook and got another sunrise selfie.

Saturday, 8/22/2020

841 steps, 51/127 resting/peak HR, 8:09 hr sleep, 178.3 lbs, 0 (!) floors climbed

bike: 13.35 miles, 56:18, 14.2 avg mph, 22.0 max mph, 62 feet elevation gain, 112 avg HR, 132 max HR, 70F, 68% RH, 7 mph SW wind, mostly sunny

I got out a bit later but still on the same route. I was passed by 2 faster bicyclists just as I turned left onto Edgemere Drive. I tried to keep up with them. They kept on Edgemere Drive all the way out to East Manitou Rd so I followed them as they slowly pulled away. Edgemere Drive has a narrow shoulder between Lowden Point Rd and Long Pond Rd on the way back but no cars passed me (there was 

Sunday, 8/9/2020 to Saturday, 8/15/2020

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 3 times for 5.75 miles this week (at least according to Garmin).

I didn't run this week ... sad.
I biked 4 times for 55.24 miles this week.
I took 23,003 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 8/9/2020

873 steps, 48/127 resting/peak HR, 9:58 hr sleep, 2 floors climbed

bike: 13.42 miles, 58:38, 13.7 avg mph, 20.1 max mph, 89 feet elevation gain, 107 avg HR, 133 max HR, 67F, 71% RH, 9 mph SW wind, partly cloudy

I was up at a bit before 5 AM and knew I wouldn't get back to sleep. So ... I just read email and Facebook while it got light. I got out on the bike a bit late ... but I got out. It was a bit windier but I did my usual "Out to East Manitou Rd" route ... like usual. I am a creature of habit.

Monday, 8/10/2020

4078 steps, 50/93 resting/peak HR, 7:35 hr sleep, 178.5 lbs, 6 floors climbed

walk: 1.05 miles, 17:36, 16:48 pace, 13 feet elevation gain, 81 avg HR, 109 max HR, 78F, 66% RH, 3 mph WSW wind, partly cloudy

Instagram's chalk.mom - her latest creation

I have walked, ran, biked and drove past this tree for more than 5 years ... it's still leaning!

I wanted to run ... but my left knee told me to walk instead. So ... I walked. I stopped on took a couple of picture. The chalk sidewalk is from a townhouse in the next parking lot. The artist is on Instragram as chalk.mom, link here.

Tuesday, 8/11/2020

5093 steps, 47/120 resting/peak HR, 7:09 hr sleep, 175.5 lbs, 4 floors climbed

bike: 13.42 miles, 1:00:19, 13.4 avg mph, 20.0 max mph, 72 feet elevation gain, 105 avg HR, 124 max HR, 77F, 65% RH, 7 mph SSW wind gusting to 15 mph, partly cloudy

I got out for my usual "Out to East Manitou Rd" route. It was a bit windy but I made good time. I have noticed that I see mostly the same people every morning.

Wednesday, 8/12/2020

7804 steps, 46/105 resting/peak HR, 8:25 hr sleep, 177.7 lbs, 11 floors climbed

walk: 2.05 miles, 29:41, 14:30 pace, 56 feet elevation gain, 84 avg HR, 115 max HR, 68F, 75% RH, calm, mostly cloudy

I tried to run again ... and ... my left knee told me to walk. It took me about 10 steps to pull the plug and change my Garmin to walk. I did walk twice as far though. I can walk pretty fast but I can't run. It's a bit discouraging. 

Thursday, 8/13/2020

1656 steps, 48/124 resting/peak HR, 7:40 hr sleep, 177.5 lbs, 5 floors climbed

bike: 12.97 miles, 57:43, 13.5 avg mph, 20.5 max mph, 72 feet elevation gain, 108 avg HR, 134 max HR, 66F, 85% RH, 2 mph SSW wind gusting to 7 mph, cloudy

Friday, 8/14/2020

2429 steps, 47/112 resting/peak HR, 7:28 hr sleep, 177.2 lbs, 7 floors climbed

walk: 2.65 miles, 40:56, 15:28 pace, 85 feet elevation gain, 87 avg HR, 116 max HR, 70F, 88% RH, calm, partly cloudy

Instagram's chalk.mom - her latest creation

A somewhat obligatory sunrise selfie

I got out for a sunrise walk to Bill Gray's. I get up before 6 AM so I might as well exercise before 8 AM ... walk, run, or bike.

Saturday, 8/15/2020

1070 steps, 53/105 resting/peak HR, 7:23 hr sleep, 177.4 lbs, 2 floors climbed

bike: 15.43 miles, 1:08:05, 13.6 avg mph, 22.0 max mph, 98 feet elevation gain, 103 avg HR, 126 max HR, 74F, 75% RH, 5 mph SSW wind, partly cloudy

I got out for an early morning bike. I took it a bit farther. My left knee ached during the ride.

Sunday, 8/2/2020 to Saturday, 8/8/2020

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 for 1.05 miles this week (at least according to Garmin).
I ran 4 times for 13.7 miles this week.
I biked 4 times for 53.69 miles this week.
I took 33,451 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: I am starting to  run again and keeping it under 5 miles per run.  My left knee has issues with running. I can walk, bike ... and now run. I think there will be a lot of virtual and very few running races during the rest of 2020, link here. Yellow Jacket Racing had a socially distant "Battle at Bristol Mountain" on the last weekend of July and will hold a limited Shoreline Half in August.

Sunday, 8/2/2020

8866 steps, 49/144 resting/peak HR, 6:06 hr sleep, 174.8 lbs, 8 floors climbed

run: 4.75 miles, 41:54, 8:49 pace, 89 feet elevation gain, 133 avg HR, 149 max HR, 69F, 90% RH, 7 mph SE wind, mostly cloudy

I got out for an early morning run. I headed out onto the pier when I got there to add another 0.9 mile. My splits were: 8:54:8:38, 8:51, 8:58 and 8:41 over the last 0.75 mile.

Monday, 8/3/2020

2566 steps, 50/111 resting/peak HR, 7:36 hr sleep, 175.3 lbs, 3 floors climbed

ride: 13.41 miles, 1:06:39, 12.1 avg mph, 18.1 max mph, 62 feet elevation gain, 99 avg HR, 118 max HR, 66F, 87% RH, 7 mph W wind, mostly cloudy

I got out for an early morning bike ride on my usual "Out to East Manitou Rd" route. It was windy as usual but not as windy as it was in the middle of the night. I saw the usual flowers, walkers, runners and bicyclists. A nice way to start the week.

Tuesday, 8/4/2020

1225 steps, 39/143 resting/peak HR, (no sleep data because my VA-HR was charging), 177.4 lbs, 5 floors climbed

run: 4.75 miles, 42:15, 8:53 pace, 95 feet elevation gain, 135 avg HR, 148 max HR, 161 avg cadence, 69F. 100% RH, 1 mph SW wind gusting to 7 mph, overcast

I got for an early morning run. I took it slow and steady like usual. I am just happy to be able to run. Sure I wish my pace was a bit faster but I really think it is my running shoes. My Brook Adrenaline GTS19 shoes have 556 miles on them. I really want to get to 600 miles but we will see. Anyway ... my splits were: 9:00, 8:45, 9:01, 9:02 and 8:45 over the last 0.75 mile.

Wednesday, 8/5/2020

1140 steps, 53/121 resting/peak HR, 8:30 hr sleep, 177.9 lbs, 1 floor climbed

bike: 13.43 miles, 1:15:13, 10.7 avg mph, 16.3 max mph, 62 feet elevation gain, 94 avg HR, 119 max HR, 65F, 85% RH, SW wind gusting to 17 mph, partly cloudy

I woke up crazy early ... 4:46 AM and knew I wouldn't be able to get back to sleep. So I just puttered around until it got light enough to head out for a bike. It was windy and I knew I would be slow heading west. I was and just a bit faster on the way back. 

A sign of the times I saw on Edgemere Drive

I ride past this on Old Edgemere Drive. Edgemere Drive is less than 100 yards away. I bet he has a good short game!

Someone called out to me when I was passing the Charbroil Restaurant at the corner of Edgemere Drive and Island Cottage. It was Bob Dyjak and his friend Joe (aka Joey da V according to Bob's Facebook posts). I curled into the parking lot as they unloaded their bikes. They were heading out for a bike. We talked for a few minutes. We all chuckled when Bob discovered that he had put his bicycle shoes on the wrong feet ... lol!

Thursday, 8/6/2020

13405 steps, 50/130 resting/peak HR, 8:18 hr sleep, 178.0 lbs, 11 floors climbed

run: 3.15 miles, 39:36, 12:34 pace, 830 (???)  feet elevation gain, 103 avg HR, 141 max HR, 129 avg cadence, 60F, 83% RH, 6 mph SSW wind, partly cloudy

This was not my best run. I try to as many miles as I can get out of my running shoes. The shoe manufacturers say change them after 300 mile. Well ... I try to double that. But ... my current Brooks Adrenaline GTS19 shoes with 559 miles have felt like concrete for the past 100 miles. Today ... well I had a nagging pain in my left knee that I couldn't ignore anymore after about 2 miles. 

I did get a decent sunrise selfie ...

I was pissed since I took a sunrise selfie at mile 1 and then forgot to turn my Garmin back on for another 0.7 mile. So ... I just walked back. My splits: 9:25, 13:04, 14:47 and 15:39 over the last 0.15 mile. Aarrgghh! 

I found out on Facebook that Mike Bray (I don't know him) was doing a full Ironman in Greece during the day ... 2.4 mile, 116 mile bike and a full marathon.

An awesome thing to do on a Thursday! I thought about heading out to cheer him in at Braddock Bay Park but I was really tired.

Friday, 8/7/2020

1508 steps, 53/123 resting/peak HR, 7:34 hr sleep, 178.6 lbs, 2 floors climbed

bike: 13.39 miles, 54:04, 14.9 avg mph, 21.8 max mph, 56 feet elevation gain, 113 avg HR, 130 max mph, 67F, 75% RH, calm, mostly cloudy

A picture perfect bike! It was nice and fast with no wind! I had the fastest "Out to East Manitou Rd" route ever ... 14.9 avg mph! I also had pumped up my bike tires last night ... maybe that had something to do it with the speed too!

Saturday, 8/8/2020

4831 steps, 51/124 resting/peak HR, 6:11 hr sleep, 178.5 lbs, 3 floors climbed

run: 1.05 miles, 10:45, 10:12 pace, 13 feet elevation gain, 118 avg HR, 128 max HR

bike: 13.46 miles, 55:23, 14.6 avg mph, 20.3 max mph, 62 feet elevation gain, 113 avg HR, 138 max mph

walk, 1.05 miles, 17:18, 16:30 pace, 20 feet elevation gain, 85 avg HR, 111 max HR

weather: 70F, 75% RH, 3 mph NNE wind, partly cloudy 

Well ... I broke out my new Brooks Adrenaline GTS19 shoes. They are exactly the same color so I will have to careful not to put on the old ones. I think I will mark the old ones with marker somehow. Anyway ... my plan was to run 5 miles on a longer version of the "Out on the pier" route. Well .. my left knee had other plans. Those plans included pain. I gathered into a painful run/limp and that's all I could manage. It didn't get much better so I cut it short to 1 mile. I made lemonade out of lemons by adding a bike and a walk to make a run-bike-walk (RBW). Another Aarrgghh! But it did fell good to be out there ... so that is something!

Sunday, 7/26/2020 to Saturday, 8/1/2020

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 0 times for 0 miles this week (at least according to Garmin).
I ran 3 times for 11.35 miles this week.
I biked 4 times for 51.51 miles this week.
I took 34,368 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. I now have to enter this into Garmin manually ever since the "Great Garmin Outage of 2020" ... :-(.

Sunday, 7/26/2020

1031 steps, 46/100 resting/peak HR, 9:18 hr sleep, 173.5 lbs, 4 floors climbed

bike: 12.92 miles, 1:07:07, 11.6 avg mph, 17.0 max mph, 69 feet elevation gain, 96 avg HR, 108 max HR, 75F, 55% RH, 5 mph W wind gusting to 13 mph, mostly sunny

I got out for a bike ride. My knees weren't up to for a run. It was a breezy day and it seemed that there was a headwind in both directions on my out and back "Out to East Manitou Rd" route. There were a lot of bicyclists out and some were faster than I was. I was passed by several of them. I was definitely slower on the way back.

Monday, 7/27/2020

9264 steps, 47/147 resting/peak HR, 7:47 hr sleep, 174.0 lbs, 9 floors climbed

run: 3.75 miles, 33.29, 8:56 pace, 85 feet elevation gain, 136 avg HR, 80F, 72% RH, 16 mph ESE wind gusts, mostly sunny

bike: 9.24 miles, 45:12, 98 feet elevation gain, 12.3 avg mph, 20.6 max mph, 106 avg HR, 132 max HR, 81F, 76% RH, 1 mph WSW wind gusting to 29 mph, mostly cloudy

I got out for an early morning run. It was warm and humid already but it was forecast to get much worse during the day. Garmin is coming back up! It was still loading slow this morning but Garmin Connect does load. My knees felt OK. My splits were: 8:56, 8:31, 9:37 and 8:32 over the last 0.75 mile. I also got out for a quick (and windy) bike ride after an early supper.

Tuesday, 7/28/2020

1649 steps, 47/110 resting/peak HR, 7:13 hr sleep, 172.2 lbs

bike: 13.45 miles, 1:12:15, 62 feet elevation gain, 11.2 avg mph, 16.1 max mph, 94 avg HR, 120 max HR, 74F, 74% RH, 6 mph WNW wind gusting to 16 mph, mostly sunny

A sunrise selfie from the old Crescent Beach restaurant

I got out for an early morning bike ride. There seemed to be a headwind both ways. I pooped out on the way back.

Wednesday, 7/29/2020

7071 steps, 53/148 resting/peak HR, 8:20 hr sleep, 174.7, 8 floors climbed

run: 3.75 miles, 33:12, 8:51 pace, 72 feet elevation gain, 134 avg HR, 71F, 75% RH, 4 mph SSW wind gusting to 14 mph, mostly cloudy

I got out for an early morning run. My knees ached when I started. I was stubborn so I just kept going and got it done. My splits were: 9:04, 8:32, 9:13 and 8:30 over the last 0.75 miles.

Thursday, 7/30/2020

7162 steps, 49/115 resting/peak HR, 6:43 hr sleep, 174.2 lbs, 4 floors climbed

bike: 13.41 miles, 1:05:48, 59 feet elevation gain, 12.2 avg mph, 20.3 max mph, 103 avg HR, 13 max HR, 69F, 90% RH, calm, partly cloudy

I got out for an early morning bike on my usual "Out to East Manitou Rd" route. I pooped out a bit on the way back but sucked it up a bit and got it done. I didn't have time to shower ... so I went in straight to work. Some things on a printer have to be replaced periodically to get them running reliably.

 Friday, 7/31/2020

6694 steps, 49/145 resting/peak HR, 8:36 hr sleep, 175.1 lbs, 5 floors climbed

run: 3.85 miles, 33:56, 8:49 pace, 85 feet elevation gain, 160 avg cadence, 134 avg HR, 148 max HR, 70F, 81% RH, calm, mostly sunny

I got out for an early morning run ... like I have done in one way or another for the past month or so. I think I am on an exercise streak (walk, run, bike) steak. I kept it in a nice and steady ... a "get it done" pace. Anyway ... my splits were: 9:26, 8:34, 8:47 and 8:25 over the last 0.85 mile.

Well ... it's the end of July so it's it's stat time:

I walked 6 times for 10.35 miles, 1.73 miles/walk.

I ran 15 times for 43.17 miles, 2.88 miles/run

I biked 17 times for 220.55 miles, 12.97 miles/bike.

I took 158,047 steps during July.

I completed the Summer Around the Finger Lakes 11 Lake Virtual Tour of 408.2 miles (June 1st to July 23rd). 72nd out of 1331 with 16 walks for 30.7 miles, 13 runs for 32.87 miles and 26 bikes for 344.63 miles.

Saturday, 8/1/2020

1497 steps, 53/121 resting/peak HR, 9:40 hr sleep, 174.3 lbs, 1 floor climbed

bike: 15.90 miles, 1:17:16, 12,4 avg mph, 19.5 max mph, 164 feet elevation gain, 109 avg HR, 130 max HR, 74F, 64% RH, 7 mph S wind, mostly sunny

I got out for a late morning bike ride and my "Out to East Manitou Rd and around" route. I saw Tom Murphy on the run ... shirtless ... of course.

My darling wife, Christine, and I watched a doubleheader of "How to Train Your Dragon" and "How to Train Your Dragon 2"

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

I walked 1 times for 1.05 miles this week.
I ran 3 times for 11.85 miles this week.
I biked 3 times for 34.59 miles this week.
I took 30,194 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/19/2020

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

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

Monday, 7/20/2020

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

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

Tuesday, 7/21/2020

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

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

Wednesday, 7/22/2020

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

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

Thursday, 7/23/2020

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

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

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

Friday, 7/24/2020

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

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

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

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

A minor scrape

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

Saturday, 7/25/2020

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


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

Sunday, 7/12/2020 to Saturday, 7/18/2020

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 2 times for 5.15 miles this week.
I ran 3 times for 9.55 miles this week.
I biked 3 times for 43.97 miles this week.
I took 35,447 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/12/2020

1099 steps, 54/133 resting/peak HR, 8:23 hr sleep, 176.0 lbs, 4 floors climbed
bike: 16.18 miles, 1:28:21, 11.0 avg mph, 27.6 max mph, 410 feet elevation gain, 107 avg HR, 79F, 63% RH, 1 mph WNW wind gusting to 15 mph, partly cloudy

I was going to head west on the LOSP trail and do my usual bike route but decided to head east instead. I made up a route that took me out to the pond past Rochester Zoo and back. It was a bit long. The path along the Genesee River was quite populated so I had to weave around slower bicyclists and walkers. It would have been better to start earlier on this route.

Monday, 7/13/2020

5555 steps, 54/153 resting/peak HR, 8:25 hr sleep, 176.5 lbs, 2 floors climbed
run: 3.15 miles, 27:08, 8:36 pace, 49 feet elevation gain, 140 avg HR, 160 avg cadence, 71F, 83% RH, 5 mph SW wind gusting to 9 mph, mostly cloudy

I didn't want to be a slug before I started my work-from-home day with Ricoh so I got out for another 5K run. I took it nice and easy ... one foot in front of the other. My knees felt a bit cranky at first but I kept going ... just out and back ... and got it done. My splits were: 8:49, 8:36, 8:27 and 8:15 over the last 0.15 mile. Hmm ... a negative split.

Tuesday, 7/14/2020

6664 steps, 47/121 resting/peak HR, 7:46 hr sleep, 3 floors climbed
bike: 11.9 miles, 1:00:07, 11.9 avg mph, 27.3 max mph, 233 feet elevation gain, 100 avg HR, 68F, 88% RH, 3 mph W wind gusting to 12 mph, mostly sunny
walk: 2.0 miles, 31:55, 15:57 pace, 39 feet elevation gain, 83 avg HR, 74F, 81% RH, 6 mph WNW wind gusting to 17 mph, mostly sunny

A sunrise selfie from the pier (not so good)

I got out early for a nice bike ride to the Genesee River pier to greet the sunrise and then around. I got out later in the morning to post a letter at the USPS office at Lake Ave-Latta Rd.

Wednesday, 7/15/2020

5348 steps, 55/157 resting/peak HR, 8:59 hr sleep, 174.7 lbs, 2 floors climbed
run: 3.15 miles, 27:17, 8:39 pace, 56 feet elevation gain, 137 avg HR, 68F, 81% RH, 5 mph SW wind, sunny

I got out for an early morning 5K before my work-from-home day at Ricoh. The joy is that I can start my work day still sweating from my run ... lol!

Thursday, 7/16/2020

3675 steps, 51/110 resting/peak HR, 8:17 hr sleep, 175.1 lbs, 2 floors climbed
bike: 13.41 miles, 1:09:01, 11.7 avg mph, 18.6 max mph, 82 feet elevation, 92 avg HR, 77F, 71% RH, 1 mph S gusting to 12 mph, cloudy

Friday, 7/17/2020

11487 steps, 51/147 resting/peak HR, 7:57 hr sleep, 176.8 lbs, 8 floors climbed
run: 3.25 miles, 28:31, 8:46 pace, 82 feet elevation gain, 160 avg cadence, 137 avg HR, 73F, 85% RH, 8 mph W wind gusting to 22 mph, overcast
walk: 3.15 miles, 48:44, 15:29 pace, 56 feet elevation gain, 90 avg HR, 76F, 68% RH, 8 mph W wind gusting to 22 mph. sunny

Saturday, 7/18/2020

1619 steps, 52/128 resting/peak HR, 3:44 hr sleep (I was asleep for more than that), 175.8 lbs, 1 floor climbed
bike: 15.89 miles, 1:13:06, 13.0 avg mph, 22.6 max mph, 157 feet elevation gain, 114 avg HR, 72F, 56% RH, 8 mph SSW wind gusting 13 mph, mostly sunny

I got out kind of early for a nice bike ride out to East Manitou Rd and then a meander back to Janes Rd, Island Cottage and the LOSP trail. I kept it up uptemp at 13.0 mph. Nice!

My darling wife, Christine, started to watch a Freeform "Twilight Thirst-a-thon" of all the Twilight movies ... the Edward and Bella and Jacob triangle!