Sunday, 3/21/2021 to Saturday, 3/27/2021

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

I didn't snowshoe this week.

I didn't walk this week.

I ran 5 times this week for 18.63 miles.

I biked 2 times this week, 26.74 miles.
I took 47,075 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 270 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/20). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 3/21/2021

1762 steps, 46/112 resting/max HR, 11:08 hrs sleep (I guess I sat in bed), 177.3 lbs, 8 floors climbed

bike: 13.44 miles, 1:00:58, 13.2 avg mph, 19.3 max mph, 154 feet elevation gain, 59 avg cadence, 41F, 66% RH, 6 to 13 mph NNE wind, wind chill 38F, sunny

It was the first full day of Spring and I wanted a bike ride. I dressed for what Weatherbug told me: 41F. So ... CW-X tights, Craft long sleeve pullover, Brooks jacket, balaclava, long sleeve tech, Brooks beanie and heavy running gloves. Well ... it felt like at least 51F when I stepped outside. I got pedaling and came very close to stopping after a few miles to peeling off a layer. Well ... I got to Island Cottage and the air temp immediately cooled off as I was about 100 yards or less from Lake Ontario and the 3 ponds. Wow ... what a temperature difference! I couldn't believe how many people were fishing! I counted 46 cars and trucks on Edgemere Drive between Long Pond Rd and Lowden Point Rd. All in all, a nice ride! 

Monday, 3/22/2021

8188 steps, 46/137 resting/max HR, 7:09 hrs sleep, 178.3 lbs, 21 floors climbed

run: 3.1 miles, 26:36, 8:34 pace, 95 feet elevation gain, 128/139 avg/max HR, 159 avg cadence, 39F, 50% RH, 5 to 13 mph SSW wind, wind chill 36F, clear

Well ... gotta get my run in before sunrise. There is something satisfying about getting out of the way. I never thought I would morph into a morning runner! I could have worn shorts but I went with CW-X tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I went old school without music since my Garmin Venu was at 15% battery. It ended up at 9% after my 5K. I chose my usual "Out to Stutson St Overlook" route. Boom ... and done! My splits were: 8:53, 8:34, 8:15 and 7:42 over the last 0.1 mile. Nice negative splits!

Tuesday, 3/23/2021

7544 steps, 44/138 resting/max HR, 7:42 hrs sleep, 178.5 lbs, 16 floors climbed

run: 3.1 miles, 26:15, 8:28 pace, 75 feet elevation gain, 127/140 resting/max HR, 159 avg cadence, 46F, 42% RH, 4 to 15 mph S wind, wind chill 44F, mostly cloudy

I slept horribly. I woke up at 3:33 AM ... tried to go back to sleep. I woke up again at 4:33 AM ... gave up and stayed awake. It would have been easy to bag this run ... but that is not what I do. I will just drink a bit more coffee today. I got out a bit early on my usual "Out to Stutson St Overlook" route. I changed it up a bit by wearing shorts, long sleeve tech and light Brooks running gloves. It was 46F and a bit windy so I was cold for about 1/2 through the run. I had to keep running so I wouldn't freeze ... lol! I was warm when I got done. My splits were: 8:33, 8:35, 8:14 and 7:51.

Wednesday, 3/24/2021

3500 steps, 42/119 resting/max HR, 7:31 hrs sleep, 178.0 lbs, 8 floors climbed

bike: 13.3 miles, 58:26, 13.7 avg mph, 20.8 max mph, 64 avg cadence, 52F, 89% RH, 6 to 16 mph SSE wind, cloudy with a bit of light rain

I needed to rest my right heel so I biked instead. My Big Sky weather app told me about "rain later in the morning". I felt a few droplets of rain when I got my bike outside and I got see some in my headlight. I had a tail wind on the way out so I rode fast. Well ... I had about ten minutes of a light rain and a headwind on the way back until I got to Island Cottage. It was a bit miserable. Luckily I had clear sunglasses on. I could feel myself getting slowly wetter. Oh well ... it could have been worse!

Thursday, 3/25/2021

8817 steps, 43/141 resting/max HR, 8:44 hrs sleep, 176.9 lbs, 14 floors climbed

run: 3.11 miles, 25:57, 8:21 pace, 85 feet elevation gain, 128/143 avg/max HR, 160 avg cadence, 55F, 87% RH, 3 to 17 mph S wind, mostly clear

A bit warmer so I wore shorts and a long sleeve tech. Just your normal "Out to Stutson St Overlook" route. My Garmin Venu told me that I had run my fastest mile, 8:03.59, when I got done. I have run faster miles but not with that device on my left wrist clocking my miles. My splits were: 8:43, 8:15, 8:07, 7:45 ... a negative split!

Friday, 3/26/2021

6410 steps, 45/137 resting/max HR, I charged my Venu overnight and forgot to weigh myself, 17 floors climbed

run: 3.1 miles, 26:06, 8:25 pace, 115 feet elevation gain, 128/140 avg/max HR, 160 avg cadence, 43F, 100% RH, 2 to 15 mph ENE wind, overcast

I heard rain during the night and I waited for rain to pass after I woke up at 5:40 AM. I got out just as it stopped and got a nice 5K on my usual "Out to Stutson St Overlook" route before it started again. I chose shorts ... a bold choice but I warmed up and was sweating when I got done. My splits were: 8:23, 8:30, 8:18 and 8:11 over the last 0.1 mile.

Saturday, 3/27/2021

10854 steps, 42/145 resting/max HR, 9:40 hrs sleep, 177.0 lbs, 17 floors climbed

run: 6.22 miles, 52:45, 8:29 pace, 312 feet elevation gain, 134/148 avg/max HR, 161 avg cadence, 40F, 73% RH, 2mph E wind, cloudy

I hadn't run a 10K since 12/14/2020 so I decided to do one. I chose my simple "Out and back 10K route. It's just an out on the LOSP Trail, left onto Island Cottage until 5K and turn around. I found that a 10K is long enough for the mind and legs to wonder why you are out here doing this to me ... lol! There was absolutely no one else out besides me. My splits were: 8:33, 8:23, 8:23, 8:31, 8:23, 8:27 and 8:16 over the last 0.22 mile.

Sunday, 3/14/2021 to Saturday, 3/20/2021

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

I didn't snowshoe this week.

I walked once this week, 2.0 miles.

I ran 6 times this week for 24.5 miles.

I didn't bike this week.
I took 64,525 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 263 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/13). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear a Buff when I run. I wear a mask and wear running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I had have our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 3/14/2021

9363 steps, 48/141 avg/max HR, 176.9 lbs, 32 floors climbed

5.83 miles, 51:13, 8:47 pace, 295 feet elevation gain, 132/143 resting/max HR, 159 avg cadence, 31F, 66% RH, 13 to 31 mph NW wind, wind chill 21F, cloudy with pellets of snow

My darling wife, Christine, had her first Pfizer COVID-19 vaccine shot at the Hawkeye parking lot this morning at 10:15 AM. She wanted me to drive her there so I combined that with a run. I hadn't run from Hawkeye for several years. I worked there and would occasionally take a lunch run up to and around the pond below the Rochester Zoo. I didn't remember how far that was but ... I was game.

It was cold and windy so I dressed well: CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava and heavy running gloves. I encountered light snow pellets on the way north. One thing ... I didn't remember as many ups and downs. I just took it easy and took some tiny walk breaks on the way back. No worries. My splits were: 8:26, 8:39, 8:42, 8:50, 9:28 and 8:25 over the last 0.83 mile.

 Christine had gotten her shot and was waiting for a good 20 minutes when I got back. She said that it was well organized and went smoothly with barely anyone there.

Monday, 3/15/2021

7294 steps, 47/128 resting/max HR, 7:18 hrs sleep, 177.1 lbs, 15 floors climbed

run: 2.0 miles, 18:16, 9:08 pace, 171 feet elevation gain, 121/131 avg/max HR, 154 avg cadence, 19F, 55% RH, 8 to 25 mph NW wind, wind chill 7F, clear

DST took effect a couple of nights ago so my run this morning was in the dark. It was cold and windy to boot. It took all the motivation that I had to get out of bed, get dressed and get out there with all my running gear. I got out ... and got it done. My splits were: 9:00 and 9:01.

I believe that I save this sunrise picture from Facebook and that is was taken by John Kucko at Keuka Lake.

Tuesday, 3/16/2021

10436 steps, 44/141 resting/max HR, 8:36 hrs sleep,  177.8 lbs, 13 floors climbed

run: 3.11 miles, 25:45, 8:17 pace, 69 feet elevation gain, 132/144 elevation gain, 162 avg cadence,  25F, 59% RH, 5 to 15 mph SSE wind, wind chill 18F, cloudy

I got a solid 8 hours of sleep and was more ready to run that I was yesterday. So ... I got out far and ran my 5K course, a "Out to Dewey Ave" route on the LOSP Trail. It was dark and desolate. I pushed the pace a bit. My splits were: 8:05, 8:24, 8:19 and 7:40 over the last 0.11 mile. My fastest 5K of 2021 ... so far!

Wednesday, 3/17/2021

7885 steps, 41/124 resting/max HR, 8:07 hrs sleep, 178.9 lbs, 15 floors climbed

walk: 2.0 miles, 27:16, 13:37 pace, 75 feet elevation gain, 94/120 resting/max HR, 121 avg cadence, 35F, 76% RH, 1 to 4 S wind, cloudy

I decided to take a brisk walk this morning after 5 days in a row of running. I did notice that I don't generate as much heat walking as I do running ... so I was a bit cold. So ... I hiked up the pace. My splits were: 13:28 and 13:45.

I got my first dose of the Moderna COVID-19 vaccine at Walgreens. I had an appointment through NYS to get a Pfizer COVID-19 vaccine at the Dome Center on5/3 ... but that was 6 weeks away. I looked on the Walgreens website on Tuesday and got an appointment the next day! Boom and done!

Thursday, 3/18/2021

11290 steps, 48/140 resting/max HR, 179.2 lbs, 18 floors climbed

run: 5.0 miles, 43:04, 8:37 pace, 141 elevation gain, 132/143 avg/max HR, 160 avg cadence, 37F, 100% RH, 7 to 17 mph NE wind, wind chill 31F, cloudy

Wearing my Runnin' of the Green long sleeve shirt and neck gaiter

I had signed up for the Virtual Runnin' of the Green through GRTC and Rochester Running Company. I decided to run it today. I ran on my "Out by the pier and around" route and then added more to get to 5 miles. I forgot to turn on my music from my Garmin Venu up to my AfterShokz Air headphones. So ... I went old school ... no music. My splits were: 8:39, 8:35, 8:35, 8:39 and 8:28.

Friday, 3/19/2021

9583 steps, 43/147 resting/max HR, 8:23 hrs sleep, 178.7 lbs, 21 floors climbed

run: 3.21 miles, 27:24, 8:33 pace, 108 feet elevation gain, 131/151 avg/max HR, 161 avg cadence, 24F, 61% RH, 17 to 32 mph N wind, wind chill 10F, clear

It is the day before the Vernal Equinox right? Well ... Spring had not arrived yet this morning for sure! Brr! I chose my "Out to Stutson St Overlook" route and got it done. My splits were: 8:32, 8:41, 8:26 and 8:19 over the last 0.2 miles. 

Saturday, 3/20/2021

8674 steps, 47/143 resting/max HR, 8:46 pace, 175.6 lbs, 18 floors climbed

run: 5.35 miles, 45:44, 8:33 pace, 118 feet elevation gain, 132/146 avg/max HR, 159 avg cadence, 40F, 39% RH, 2 to 14 mph SSW wind, sunny

Well ... it was a sunny and chill Vernal Equinox morning but a run was to be done. So ... I went out and got it done. I do a long run on Saturday morning so I chose my "Out by the pier and around" route. I set up a nice and easy pace. I got to the pier and could see that it was clear so ... hence the new "Out on the pier and around' title. There was some ice on the guide lines but none on the pier itself. Nice! My splits were: 8:42, 8:21, 8:22, 8:30, 8:32 and 8:12 over the last 0.35 mile.

Update: it warmed up to almost 60F! The forecast for the next 4 days ... more of the same!!!!

Sunday, 3/7/2021 to Saturday, 3/13/2021

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

I didn't snowshoe this week.

I walked once this week, 2.0 miles.

I ran 5 times this week for 17.8 miles.

I biked once this week, 12.66 miles.
I took 47,809 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 4 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 256 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/6). There were a few days when a mile was all I could walk or limp.

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

Sunday, 3/7/2021

6706 steps, 42/143 resting/max HR, 8:29 hrs sleep, 173.8 lbs, 15 floors climbed

run: 4.0 miles, 34:30, 8:37 pace, 121 feet elevation gain, 135/145 avg/max HR, 160 avg cadence, 22F, 71F, 5 to 18 mph NNE wind, wind chill 16F, mostly sunny

I got out a bit earlier for a bit shorter run on my "Out by the pier" route. It was wonderfully brisk and sunny morning. I put on a little less clothing this morning. I was a bit cold when I started ... but I warmed up and didn't sweat as much when I got done. I set up a nice and easy pace. The run happened ... such a joy as always. My splits were: 8:29, 8:38, 8:44 and 8:36.

Monday, 3/8/2021

9715 steps, 46/135 resting/max HR, 7:29 hrs sleep, 176.5 lbs, 20 floors climbed

run: 3.1 miles, 26:35, 8:34 pace, 105 feet elevation gain, 125/137 avg/max HR, 160 avg cadence, 21F, 86% RH, 6 to 9 mph SSW wind, wind chill 15F, mostly sunny

Just a 5K out on my longer "Out to Stutson St Overlook" route. Why longer? The LOSP Trail is 99% clear of ice between Greenleaf Rd and Latta Rd so I am taking that instead of running through the complex to the hole in the fence to get onto the LOSP Trail. The difference in mileage is about 0.5 mile. My splits were: 8:36, 8:42, 8:20 and 8:26 over the last 0.1 mile.

I took my bicycle, a Trek 7.2, into the Bike Zone this afternoon for a tune-up. I thought I could stuff it into the back on our Chevy Trax but ... the back seats only go down halfway (if that) so there was no way my bicycle was going to fit. Luckily I had a bike rack and figured out how to hook it up. It was a perplexing puzzle trying to figure out how to reconfigure it into something that would hold a bicycle after it had been unused for several years. Also ... I was lucky that it was a bit warm since I worked without gloves.

My darling wife, Christine, bought that bike for me almost 8 years ago, blog post here. I've ridden it 174 times for 2648.88 miles (98 times for 1328.92 miles in 2020 alone). So ... it was a bit overdue for a tune-up.

Tuesday, 3/9/2021

5923 steps, 45/128 resting/max HR, 7:58 hrs sleep, 177.9 lbs, 10 floors climbed

run: 2.6 miles, 22:59, 8:50 pace, 59 feet elevation gain, 122/130 avg/max HR, 158 avg cadence, 38F, 87% RH, 4 to 10 mph W wind, wind chill 35F, mostly sunny

I cut the run a bit short and went to Lake Ave instead across to the Stutson St Overlook. I knew I had not taken a walk day recently (Update: 7 days). I also kept a slower pace than my normal 8:35 or so. The result was a nice and easy run. The sunrise was just as nice. It was also 16F warmer than yesterday morning. My splits were: 8:55, 8:51 and 8:38 over the last 0.6 mile.

I got a call from the Bike Zone that my bike was ready so I went there after work. The total was $211. It needed a chain, gear cassette, brake pads, brake cable, rear tire and rear tube. I put on my Saris bike carrier and drove away. Well ... I saw the bike shift in my rear view mirror when I was getting on I390N so I stopped, put on my 4-ways, got out and checked it. It turned out that I was so excited to pick up my bike that I had forgotten to fasten it to the bike carrier! Luckily it had shifted TOWARDS the Trax instead of away from the Trax ... and into the road. Whew!!!

Wednesday, 3/10/2021

6329 steps, 43/89 resting/max HR, 8:01 hrs sleep, 179.0 lbs, 12 floors climbed

walk: 2.0 miles, 28:26, 14:13 pace, 66 feet elevation gain, 80/100 avg/max HR, 115 avg cadence, 36F, 88% RH, 6 to 10 mph SSW wind, wind chill 30F, partly cloudy

I thought about riding my newly tuned up bike but it was too cold. So ... I walked to rest my legs after running 7 days in a row.

I chose my "Out to Stutson St Overlook" route. I heard fire trucks coming down Lake Ave from my right when I crossed Lake Ave to get to the end of Latta. I didn't think much of it. I saw that 3 fire trucks were at the Lake Ave post office to my right when I crossed Lake Ave on Stutson St. Then ... I saw a guy burning something in a barrel behind his house on Stutson St. I continued on my walk. I heard something behind me and saw a fire truck by the house (and soon 2 more). I bet a burning barrel was frowned upon, lol! My splits were: 14:25 and 13:57.

Thursday, 3/11/2021

2454 steps, 43/115 resting/max HR, 7:29 hrs sleep, 179.3 lbs, 8 floors climbed

bike: 12.66 miles, 1:00:23, 12.6 avg mph, 22.1 max mph, 60 avg cadence, 59F, 36% RH, 5 to 23 mph S wind, cloudy

First ride of 2021! It was almost 60F so there wasn't anyway I was going to not ride! I almost wore my tights out of habit but I chose: shorts, a long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. I forgot my sunglasses but didn't have any trouble with bugs (too early in the Spring). There was lots of ice on the LOSP Trail between Dewey Ave and Island Cottage. It was so thick that I had to walk my bike so 100 yards. The 2 to 3 inch chunks of ice that I had to ride between were throwing my bike from side to side. The usual ride progressed. I saw a runner and several walkers. Buck Pond was almost ice-free and had at least 40 swans on it. Long Pond had more ice and Cranberry Pond had the most ice. The wind was cold coming off the pond and was in my face when I was heading back. I got tired on the way back. I think I should eat something before I ride for a hour.

Friday, 3/12/2021

5589 steps, 43/137 resting/max HR, 9:00 hrs sleep 178.9 lbs, 13 floors climbed

run: 3.1 miles, 26:39, 8:35 pace, 92 feet elevation gain, 127/141 avg/max HR, 172 avg cadence, 41F, 77% RH, calm, sunny

The temperature dropped overnight so it was back to CW-X tights and the usual winter running garments. March is living up to its rep! The sunrise as I ran towards the Stutson St Overlook was nice! My splits were: 8:34, 8:44, 8:22 and 7:26 over the last 0.1 mile.

Saturday, 3/13/2021

11093 steps, 42/142 resting/max HR, 8:28 hrs sleep, 177.8 lbs, 18 floors climbed

run: 5 miles, 42:37, 8:31 pace, 128 feet elevation gain, 132/144 avg/max HR, 161 avg cadence, 24F, 59% RH, 8 to 25 mph WNW wind, wind chill 15F, sunny

The temperature dropped even more overnight. It's hard to believe that I biked in short 2 days ago. It was sunny but the wind really cut into me when I turned west onto the Ontario Beach Park boardwalk. I could see ice on the guidelines of the pier so I didn't venture out there. I went around on the Secret Sidewalk, Beach Ave and Greenleaf Rd. Then I added a bit to get to 5 miles. Boom ... done! My splits were: 8:30, 8:26, 8:43, 8:34 and 8:22.

Sunday, 2/28/2021 to Saturday, 3/6/2021

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

I didn't snowshoe this week.

I walked once this week, 2.1 miles.

I ran 6 times this week for 15.43 miles.

I didn't bike this week. 
I took 51,537 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 4 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 249 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/27). There were a few days when a mile was all I could walk or limp.

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

Sunday, 2/28/2021

7708 steps, 46/147 resting/max HR, 8:11 hrs sleep, 177.2 lbs, 22 floors climbed

run: 4.0 miles, 33:54, 8:28 pace, 144 feet elevation gain, 139/148 avg/max HR, 159 avg cadence, 38F, 79% RH, 14 to 25 mph SE wind, wind chill 30F, cloudy

I was up at 5 AM ... I just couldn't get back to sleep. I didn't get out early but I did get out around a bit after 10 AM. I stayed on the way with a rarely used route, "Greenleaf, Beach to Dewey Ave". It's just an out and back. I got a bit out of breath as I was coming back on Greenleaf Rd. My splits were: 8:06, 8:22, 8:36 and 8:48. I guess I was slowing down with each mile. It's all good though. I'm just happy to be able to run.

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

I walked 4 times during the month for 7.3 miles, 1.83 miles/walk.

I snowshoed 6 times during the month for 12.72 miles, 2.12 miles/snowshoe.

I ran 18 times for 41.95 miles during the month, 2.33 miles/run.

I took 188,240 steps during the month.

Monday, 3/1/2021

7889 steps, 47/135 avg/max HR, 8:21 hrs sleep, 176.3 lbs, 14 floors climbed

run: 2.01 miles, 18:14, 9:05 pace, 75 feet elevation gain, 125/138 avg/max HR, 153 avg cadence, 37F,  90% RH, 7 to 24 mph W wind, wind chill 32F, cloudy

I got out before the weather changed again. It has been warmer in Rochester NY for the past week and most of the snow has melted. I have heard birds chirping on my runs. But ... it's not spring yet. Today a couple of cold fronts will swing through and bring the temperatures down to the teens with a stiff 30 to 50 mph wind all day. The wind chill tomorrow morning is forecast to be -5F. Brr! Anyway ... today my splits were: 8:42 and 8:56 (I forgot to pause my Garmin when I stopped at the Redbox at the Lake Ave 7-11 when I dropped off 2 DVDs).

Tuesday, 3/2/1021

4805 steps, 45/88 avg/max HR, 177.4 lbs, 10 floors climbed

walk: 2.1 miles, 29:22, 13:59 pace, 69 feet elevation gain, 77/95 avg/max HR, 118 avg cadence, 13F, 82% RH, 9 to 34 mph WNW wind, wind chill 1F, overcast

Well ... it got colder and windy overnight. It was 13F when I stepped outside. I wore about all the cold weather running clothes that I had: CW-X tights, shorts, Craft long sleeve pullover, Brooks 1/4 zip long sleeve pullover, Brooks jacket, balaclava, Brooks beanie, GRTC neck gaiter and ski mittens. I decided to walk not run to rest my legs after 6 running days in a row. So ... I walked fast since the wind chill was a chilly 1F. I wore my Salomon SpeedCross 4 trail shoes but they were overkill.  There was snow on the cutout to the LOSP Trail but it wasn't too slippery and there wasn't barely any ice on the LOSP Trail. I could have walked one but I did 2.1 miles instead ... boom. My splits were: 14:07, 13:41 and 14:09 over the last 0.1 mile.

Wednesday, 3/3/2021

7246 steps, 46/137 avg/max HR, 7:34 hrs sleep, 179.0 lbs, 12 floors climbed

run: 2.42 miles, 20:36, 8:30 pace, 102 feet elevation gain, 129/139 avg/max HR, 160 avg cadence, 34F, 71% RH, 4 to 23 WSW wind, wind chill 31F, partly cloudy

I got out for another "Out to Stutson St Overlook" route. I added all the way to Greenleaf Rd on the LOSP Trail since there was little to no ice. Spring is coming! My splits were: 8:40, 8:31 and 7:59 over the last 0.41 mile.

Thursday, 3/4/2021

9520 steps, 44/137 resting/max HR, 7:00 hrs sleep, 178.2 lbs, 16 floors climbed

run: 3.5 miles, 30:24, 8:40 pace, 95 feet elevation gain, 129/139 avg/max HR, 95 feet elevation gain, 7F, 80% RH, 7 to 19 NNW wind, wind chill 20F, cloudy

I went a bit longer this morning on my "Out by the pier" route. My right knee felt a bit off so I kept the pace nice and easy. There is almost no ice on the LOSP Trail and none on the sidewalks or boardwalk at the Ontario Beach Park. Spring is coming! My splits were: 8:35, 8:39, 8:34 and 8:41 over the last 0.5 mile.

Friday, 3/5/2021

6023 steps, 42/136 resting/peak HR, 7:47 hrs sleep, 176.2 lbs, 18 floors climbed

run: 2.41 miles, 20:46, 8:38 pace, 108 feet elevation gain, 128/137 avg/max HR, 156 avg cadence, 18F, 66% RH, 8 to 22 W wind, wind chill 8F, mostly sunny

I got up and out for a chilly "Out to Stutson St Overlook" route. It was windy so the wind chill was in the single digits. It is March? March is roaring in like a lion ... hopefully it exit like a lamb. There is visbile hope ... there is barely any ice on the LOSP Trail and is easily avoided. My splits were: 8:13, 8:34 and 8:01 over the last 0.41 mile.

Saturday, 3/6/2021

8346 steps, 44/137 resting/peak HR, 8:25 hrs sleep, 174.6 lbs, 18 floors climbed

run: 5.0 miles, 43:05, 8:37 pace, 137 feet elevation gain, 137/149 avg/max HR, 160 avg cadence, 21F, 69% RH, 10 to 24 mph WNW wind, wind chill 9F, cloudy

It was Saturday so ... I needed a longer run. It was still cold and windy so I bundled up with the usual winter weather running gear. I know what to wear (which is usually the same or a slight variation) ... so I wore it. I also discovered that my newest pair of CW-X pair of tights have a couple of small holes in the crotch besides the one in the right knee area that I created when I fell while on snowshoes a couple weeks ago. I picked a longer version of my "Out by the pier and around" route to stretch it to 5 miles. There was almost no ice on any sidewalk. The Lake Ontario lakeshore had about 50 feet of ice. My splits were: 8:36, 8:33, 8:41, 8:37 and 8:29.

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

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

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

I didn't walk this week.

I ran 6 times this week for 17.51 miles.

I didn't bike this week. 
I took 43,550 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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

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

Sunday, 2/21/2021

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

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

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

Monday, 2/22/2021

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

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

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

Tuesday, 2/23/2021

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

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

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

Wednesday,  2/24/2021

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

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

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

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

Thursday, 2/25/2021

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

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

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

Friday, 2/26/2021

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

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

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

Saturday, 2/27/2021

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

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

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

Sunday, 2/14/2021 to Saturday, 2/20/2021

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

I snowshoed twice this week for 4.2 miles.

I walked twice this week for 3.23 miles.

I ran 3 times this week for 7.6 miles.

I didn't bike this week. 
I took 53,510 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 4 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 235 day streak of either a walk, run or bike (as of Saturday night, 2/13).

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

Sunday, 2/14/2021

7278 steps, 49/143 resting/max HR, 8:21 hrs sleep, 177.6 lbs, 19 floors climbed

run: 3.50 miles, 35:28, 10:08 pace, 89 feet elevation gain, 134/152 resting/peak HR, 149 avg cadence, 22F, 80% RH, 6 to 16 NW wind, wind chill 15F, cloudy

I didn't get out until just after 11 AM. It was a bit windy and sunny so it felt colder that I expected. I didn't feel 100% due to an upset stomach and my pace suffered. I ran out of energy and took several walk breaks. But ... I got it done. My splits were: 9:23, 9:41, 10:27 and 11:27 over the last 0.5 mile.

Monday, 2/15/2021

9386 steps, 48/137 resting/max HR, 7:58 hrs sleep, 177.4 lbs, 14 floors climbed

2.0 miles, 18:31, 9:14 pace, 72 feet elevation gain, 130/140 avg/max HR, 156 avg cadence, 22F, 80% RH, 1 to 8 mph SSW wind, cloudy

I got out for a "Out to Stutson St Overlook" run. Just a two miler .. got it done. My splits were: 9:29 and 8:59.

Tuesday, 2/16/2021

8248 steps, 46/109 resting/max HR, 6:45 hrs sleep, 178.2 lbs, 13 floors climbed

snowshoe walk: 2.1 miles, 53:56, 25:40 pace, 72 feet elevation gain, 101/112 avg/max HR, 98 avg cadence, 26F, 100% RH, 3 mph SE wind, cloudy with light snow

It snowed about 4 to 6 inches of snow last night instead of the 10 to 14 inches that were forecast. I guess it changed to sleet which kept the total down. I got out for a snowshoe walk around the Lakeshore Country Club so I could keep off the roads or sidewalks. I could hear the roar of the waves crashing in on the nearby Lake Ontario shoreline as soon as I got outside. I just clumped along ... sinking into the new snow with every step. Man ... was it hard work! I modified the usual route so go along the abandoned railroad track when I got near the Greenleaf Meadows complex so I could get done shorter. I was tired when I got done and went straight inside. I was cold, wet and pooped. My splits were: 26:07, 25:04 and 24:52 over the last 0.1 mile.

Wednesday, 2/17/2021

7061 steps, 44/131 resting/peak HR, 8:05 hrs sleep, 178.5 lbs, 8 floors climbed

walk: 1.53, 34:00, 22:10 pace, 30 feet elevation gain, 91/140 avg/max HR, 85 avg cadence, 10F, 2 to 10 mph SSW wind, wind chill 0F, mostly cloudy

Well ... another 4 inches of snow fell overnight. It was cold also. What to do? I put on almost all my cold weather gear: CW-X tights, shorts, long sleeve tech, Craft long sleeve, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC neck gaiter, ski mitten and ski googles. I decided to walk. The snow on the LOSP Trail  was tiring to walk on. I got up to a run when I got back into the Greenleaf Meadows complex. I forgot to turn off my Garmin when I got back so my time is a bit 5 minutes long but no matter. My splits were: 18:33 and 14:01.

Thursday, 2/18/2021

6502 steps, 44/125 resting/max HR, 8:10 hrs sleep, 178.3 lbs, 5 floors climbed

walk: 1.7 miles, 19:56, 11:42 pace, 20 feet elevation gain, 107/129 avg/max HR, 133 avg cadence, 20F, 79% RH, calm, cloudy

I started out walking but couldn't help myself when I got to the road. I walked on the sidewalk along Greenleaf Rd to Ling Rd and ran back on the road. Got it done. My splits were: 13:21 and 9:10.

Friday, 2/19/2021

4198 steps, 45/134 resting/peak HR, 7:54 hrs sleep, 178.7 lbs, 10 floors climbed

run: 2.1 miles, 24:00, 11:25 pace, 82 feet elevation gain, 121/137 avg/max HR, 135 avg cadence, 24F, 97% RH, 2 to 7 SSE wind, cloudy

I started out running but had to walk both ways on the LOSP Trail. There was no trodden path so I had to walk through 4 to 6 inches of snow. I ran when I could, walked when I had to. My splits were: 11:34, 11:09 and 9:22.

Saturday, 2/20/2021

5537 steps, 45/112 resting/peak HR, 9:04 hrs sleep, 10 floors climbed

snowshoe walk: 2.1 miles, 50:14, 23:57, 59 feet elevation gain, 102/118 avg/max HR, 96 avg cadence, 26F, 72% RH, 18 to 23 mph NW wind, wind chill 13F, mostly sunny

Another two inches of snow fell overnight and in the morning so I got out on the Lakeshore Country Club. There was about 6 to 8 inches of snow so it was a slog clumping around my partially filled in route. My splits were: 24:25, 23:21 and 20:52 over the last 0.1 mile.

Sunday, 2/7/2021 to Saturday, 2/13/2021

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

I snowshoed twice this week for 4.2 miles.

I ran 5 times this week for 13.82 miles.

I didn't bike this week. 
I took 44,525 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 4 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 228 day streak of either a walk, run or bike (as of Saturday night, 2/6).

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

Sunday, 2/7/2021

5253 steps, 50/115 resting/peak HR, 179.8 lbs, 12 floors climbed

snowshoe walk: 2.1 miles, 43:40, 20:49, 79 feet elevation gain, 103/121 avg/max HR, 94 avg cadence, 25F, 62% RH, 5 to 21 WSW wind, wind chill 19F, mostly cloudy

I felt very sluggish so I didn't get out until after noon. I didn't know what to do so I decided to do a nice and easy snowshoe. Well ... the snow had other plans. What? Well ... the snow was mostly crusty so it took more energy to walk. Some sections were deep. I just clumped along. I did run about 1/4 mile when I was along Greenleaf Rd. My splits were: 21:56, 19:35 and 21:53 over the last 0.1 mile.

Later I watched Super Bowl LV. It was the first Super Bowl where the home team was actually the home team, the Tampa Bay Buccaneers who were facing the Kansas City Chiefs. The betting public thought the Chiefs -3 and the over of 55.5 were the bets to place. Well ... I just thought they were wrong. Well ... Brady was Brady and the Bucs won 31-9. Brady has been in 10 Super Bowls and won 7 (6 with the Patriots and 1 with Tampa Bay). He has been Super Bowl 5 times (4 with the Patriots and 1 with Tampa Bay). 

Monday, 2/8/2021

7649 steps, 51/135 resting/peak HR, 7:56 hrs sleep, 180.8 lbs, 12 floors climbed

run: 2.01 miles, 19:06, 9:31 pace, 85 feet elevation gain, 129/140 avg/max HR, 154 avg cadence, 8F, 73% RH, 5 to 18 mph SW wind, wind chill -6F, cloudy

Well ... it was a bit chilly this morning. But ... a run needed to be done. So ... I dressed in about all the cold weather running gear that I had: CW-X tights, shorts, long sleeve tech, Craft long sleeve pullover, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC neck gaiter, ski mittens and ski googles. I wore my Salomon SpeedCross 4 trail shoes for traction on the LOSP Trail and the sidewalk on Latta Rd. No worries ... I ran slow since I had so much clothes on. I did warm up a bit even on a 2 mile run with a sub-zero wind chill. My splits were: 9:32 and 9:17.

Tuesday, 2/9/2021

6545 steps, 47/136 resting/peak HR, 8:12 hrs sleep, 181.7 lbs, 16 floors climbed

run: 2.01 miles, 18:36, 9:17 pace, 79 feet elevation gain, 129/139 avg/max HR, 156 avg cadence, 20F, 100% RH, 2 to 5 WSW wind, cloudy with light snow

It was a bit warmer so I didn't need as much clothes this morning. I decided on the fly to not do a snowshoe but do a run ... just to get out there and get it done. A light snow was falling when I started out. It was pretty in my headlamp. Just a nice and easy pace on my "Out to Stutson St Overlook" route. My splits were: 9:22 and 9:09. 

Wednesday, 2/10/2021

4379 steps, 45/136 resting/peak HR, 8:24 hrs sleep, 181.4 lbs, 12 floors climbed

run: 2.30 miles, 19:41, 8:33 pace, 85 feet elevation gain, 130/140 avg/max HR, 160 avg cadence, 16F, 77% RH, 7 to 15 mph SSW wind, wind chill 6F, mostly cloudy

Today's morning was an all road run. I had on my Salomon SpeedCross 4 trail shoes because I fully intended to head out on my "Out to Stutson St Overlook" and would have needed the traction on the snow-covered LOSP Trail and the Latta Rd sidewalk. But ... I got to the point where I turn left to go trail (for about 100 yards) to where I go through the hole in the fence along the LOSP Trail and turned right instead. That kept on the road in Greenleaf Meadows. Then I headed north on Greenleaf Rd until Beach Ave. I could see no waves on Lake Ontario when I got to the end of Greenleaf Rd. My trail shoes were entirely unneeded since the road and shoulders were 99% clear. My splits were faster: 8:34, 8:33 and 8:22 over the last 0.3 mile. So ... a slight negative split.

Thursday, 2/11/2021

7145 steps, 45/139 resting/peak HR, 8:32 hrs sleep, 179.9 lbs, 12 floors climbed

run: 3.50 miles, 33:20, 9:30 pace, 92 feet elevation gain, 131/143 avg/max HR, 156 avg cadence, 20F, 98% RH, calm, cloudy with light snow

Well ... trail shoes can only help so much with traction in the winter. I headed out on my "Out by the pier" route. There was a light snow falling as I headed out. I did slip kind of often on the bare section of the Latta sidewalk, the road around the pier and the sidewalk on Lake Ave. Well ... I hit a patch of ice just before the Lake Ave Post Office and fell. It was slip on left foot, slip on right foot and ... down on my right side. I bounced back up, dusted myself off, made sure that all my parts still worked and continued onward. I did run a bit cautiously when I encountered bare sections of sidewalk that had a thin layer of snow. My trail shoes gave me traction on the snow covered sections. Anyway ... I am fine. My splits were: 9:21, 9:01, 9:46 and 9:45 over the last 0.5 mile.

Friday, 2/12/2021

6189 steps, 49124 resting/peak HR, 9 floors climbed

snowshoe walk: 2.1 miles, 40:17, 19;12 pace, 66 feet elevation gain, 115/131 avg/max HR, 103 avg cadence, 10F, 78% RH, 5 to 22 mph SSE wind, wind chill 1F, cloudy

I got out on my snowshoes for a before sunrise walk/run around the Lakeshore Country Club. It was cold so I wore pretty much all my cold weather gear: CW-X tights, shorts, Craft long sleeve pullover, Brooks 1/4 zip long sleeve pullover, Brooks jacket, balaclava, Brooks beanie, ski mittens and ski googles. I increased my pace to a fast shuffle when I could to keep warm. Once I got past the club house I ran all the way down Greenleaf Rd (about 1/3 mile). I got passed by a runner who was running on Greenleaf Rd. We exchanged "Morning". I saw a car in the ditch by Ling Rd. It appeared that she slid to the right into the ditch while trying to turn left onto Ling Rd. When I turned left to head along the south edge of the LCC I saw a brief patch of red clouds before sunrise. I got to a place where I could have taken a picture but thought "Naw, I will get to another place that has a clearer view." Well ... 3 minutes later when I got to a place opposite our townhouse ... the clouds were just grey. How quickly the sky changed! Lesson learned. My splits were: 19:00, 19:17 and 20:28 over the last 0.1 mile.

Saturday, 2/13/2021

7365 steps, 

run: 4.0 miles, 36:23, 9:06 pace, 118 feet elevation gain, 134/150 avg/max HR, 158 avg cadence, 13F, 80% RH, 5 to 16 SSE wind, wind chill 5F, cloudy

I got out for a longer Saturday morning run. I chose the "Out by the pier and around" route. It was about 1 mile trail run on the LOSP Trail and snow-covered sidewalk and 3 miles of road. I dressed for the weather ... no need to detail it. I wear variations of the same things all winter. My splits were: 9:26, 9:12, 9:11 and 8:31 pace.

The picture above showed up in my Facebook feed. It was taken 3 or 4 years ago when we visited Christine father, John Wisniewski, on his 96th or 97th birthday. I liked to listen to his stories about WWII. We didn't spend enough time with him .... RIP.

Sunday, 1/31/2021 to Saturday, 2/6/2021

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

I snowshoed twice this week for 4.2 miles.

I walked once this week for 2 miles.

I ran 4 times this week for 11.53 miles.

I didn't bike this week. 
I took 44,079 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: My right glute was injured when I took a trail run in the Lakeshore Country Club on  12/19/20. So ... I run a lot shorter as I slowly build back my distance to 3 to 4 miles. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 221 day streak of either a walk, run or bike (as of Saturday night, 1/30).

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

Sunday, 1/31/2021

4832 steps, 50/116 resting/peak HR, 8:57 hrs sleep, 180.1 lbs, 13 floors climbed

snowshoe walk: 2.1 miles, 41:00, 19:34 pace, 79 feet elevation gain, 101/124 avg/max HR, 97 avg cadence, 18F, 97% RH, 8 to 18 E wind, wind chill 8F, cloudy

I didn't feel like running on the snow covered LOSP Trail or sidewalks so I strapped on my snowshoes instead. It was chilly so I put on most of my winter running gear: CW-X tights, shorts, long sleeve tech, Craft long sleeve pullover, Brooks jacket, balaclave, GRTC neck gaiter, ski mittens and ski googles. It wasn't really windy so I chose wisely. The snow went "crunch, crunch" under my snowshoes as I walked around the Lakeshore Country Club. I decided to run for about 1/4 mile as I went alongside Greenleaf Rd ... just for fun. My splits were: 

Well ... it's the end of January 2021 so it's stat time!

I walked 11 times for 13.73 miles, 1.25 miles/walk

I snowshoed 3 times for 6.2 miles, 2.1 mils/snowshoe

I ran 17 times for 37.04 miles, 2.18 miles/run

I took 159,948 steps.

Monday, 2/1/2021

10437 steps, 47/139 resting/max HR, 7:34 hrs sleep, 179.3 lbs, 15 floors climbed

run: 3.51 miles, 32:14, 9:14 pace, 98 feet elevation gain, 133/143 avg/max HR, 158 avg cadence, 20F, 100% RH, 4 to 26 mph E wind, wind chill 14F, cloudy

I was going to just do my 2 mile "Out to Stutson St Overlook" route but I turned left instead of right at the end of Latta Rd and went to my 3.5 mile "Out by the pier" route. I heard waves crashing in and saw 1 to 2 foot waves out past the ice on the beach as I ran along the boardwalk. It was so peaceful but I also had to watch for any icy patches. The sidewalk on Latta Rd did have a few. The LOSP Traill was snow covered and a bit rutty. Oh ... a fox jetted across my path when I was heading towards the hole in the fence where I cut into the LOSP Trail. My splits were: 9:03, 9:03, 9:10 and 9:44 over that last 0.51 mile.

Tuesday, 2/2/2021

3862 steps, 51/135 resting/peak HR, 179.4 lbs, 12 floors climbed

run: 2.01 miles, 18:40, 9:18 pace, 92 feet elevation gain, 128/139 avg/max HR, 156 avg cadence, 24F, 98% RH, 11 to 20 mph NNE wind, wind chill 13F, cloudy

It was another before sunrise run. I did what I usually do ... got up, got dressed and got out. It's a habit. I decided to just do my 2 mile "Out to Stutson St Overlook" route. Easy peasy with no issues with traction. My splits were: 

Wednesday, 2/3/2021

5471 steps, 48/114 resting/peak HR, 7:32 hrs sleep, 180.7 lbs, 8 floors climbed

snowshoe walk: 2.1 miles, 47:31, 22:38 pace, 72 feet elevation gain, 105/117 avg/max HR, 89 avg cadence, 28F, 77% RH, 5 to 22 mph NW wind, wind chill 22F, cloudy

A clump of snow got my shorts that I wore over my CW-X tights!

I got up at 4:39 AM (earlier because I tried to go back to sleep) so I just checked email and Facebook until I crawled out of bed at 6:10 AM. I saw that about 4 to 6 inches of snow had fallen overnight so I decided for a snowshoe walk. I got dressed and got out there. The snow made for slow going as I clumped around the Lakeshore Country Club. It was in the high 20s but there was a wind so I thought have had too many layers but was happy I had them on when I turned into the wind. I could hear the wave crashing into the Lake Ontario shore which is only 1/4 to 1/2 mile away. I do like living up near the lake. My splits were: 22:24, 22:45 and 23:37 over the last 0.1 mile.

Thursday, 2/4/2021

8969 steps, 45/101 resting/peak HR, 8:36 hrs sleep, 178.9 lbs, 8 floors climbed

walk: 2 miles, 29:54, 14:57 pace, 36 feet elevation gain, 93/118 avg/max HR, 113 avg cadence, 24F, 78% RH, 4 to 18 WSW wind, wind chill 20F, mostly sunny (at sunrise)

I got out a bit late so I chose a walk. The plus side was that it was already dawn so I didn't have to wear my Noxgear lighted vest or eBay headlamp. I made up a 2 mile version of my "Out to Ling Rd" route. I saw the sunrise over the Lakeshore Country Club as I walking up to Ling Rd. I wore my trail shoes so I had no issues with the LOSP Trail or the sidewalk on Greenleaf Rd. My splits were: 15:26 and 14:26.

Friday, 2/5/2021

3905 steps, 49/135 resting/peak HR, 8:39 hrs sleep, 178.8 lbs, 9 floors climbed

run: 2 miles, 18:40, 9:20 pace, 72 feet elevation gain, 130/138 avg/max HR, 155 avg cadence, 37F, 87% RH, 7 to 20 mph SW wind, wind chill 32F, overcast

I got out a bit late but I chose to do a run instead of a walk. It was warmer so I wore my CW-X tights, long sleeve tech, Brooks 1/4 long sleeve pullover, Brooks beanie and heavy running gloves. I could have gone with shorts since it was pretty calm. I chose my "Out to Stutson St Overlook route. I wore my trail shoes so I had no trouble with the snow on the LOSP Trail ... just trudge onward. My splits were: 9:27 and 9:12.

Saturday, 2/6/2021

6603 steps, 46/140 avg/max HR, 9:56 hrs sleep, 179.0 lbs, 12 floors climbed

run: 4.01 miles, 36:55, 9:13 pace, 108 feet elevation gain, 132/146 avg/max HR, 156 avg cadence, 20F, 92% RH, 6 to 22 mph SW wind, wind chill 13F, cloudy with a few flakes

I dilly dallied for a while but I got out for a run. It was cold so I wore my CW-X tights, shorts, Craft long sleeve pullover, Brooks 1/4 zip pullover, balaclava, Brooks beanie, GRTC neck gaiter, ski mittens and ski googles. It had snow about an inch overnight so I wore my Salomon SpeedCross 4 trail shoes. I chose my "Out by the pier and around" route to go a bit longer. I slipped a few times but stayed upright. My splits were: 9:34, 9:09, 8:39 and 8:53.

Sunday, 1/24/2021 to Saturday, 1/30/2021

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

I snowshoed twice this week for 4.2 miles.

I ran 5 times week for 11.33 miles.

I didn't bike this week. 
I took 39,421 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: My right glute was injured when I took a trail run in the Lakeshore Country Club on  12/19/20. So ... I run a lot shorter as I slowly build back my distance to 3 to 4 miles. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 214 day streak of either a walk, run or bike (as of Saturday night, 1/23).

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

Sunday, 1/24/2021

5647 steps, 47/104 resting/peak HR, 10:17 hrs sleep, 9 floors climbed

snowshoe walk: 2.1 miles, 35:47, 17:02 pace, 66 feet elevation gain, 99/112 resting/peak HR, 99 avg cadence, 19F, 80% RH, 7 to 29 mph NE wind, wind chill 10F, partly cloudy

There was snow and I needed to walk after running 4 days in a row ... so I got out my snowshoes. It was cold so I wore almost all of my cold weather gear: CW-X tights, shorts, Craft long sleeve pullover, Brooks jacket, GRTC gaiter, balaclava, Brooks beanie, ski mittens and ski goggles. I got and snowshoed around the Lakeshore Country Club. There was about 3 to 4 inches of snow so I got up to a good brisk walking pace. My splits were: 16:27, 16:57 and 18:44 over the last 0.1 mile.

Well ... the Bills crashed and burned in their AFC conference game versus the Chiefs. They lost 24-38 ... and it wasn't that close. News link here. A few memes of Stefen Diggs, link here.

There are a lot of Buffalo Bills memes out there.

Monday, 1/25/2021

3310 steps, 38/133 avg/max HR, 7:46 hrs sleep, 7 floors climbed

run: 1.4 miles, 12:58, 9:14 pace, 13 feet elevation gain,  130/142 avg/max HR, 154 avg cadence, 31F, 75% RH, calm, cloudy

I got to bed late, didn't sleep well and felt like crap when I woke up. So ... I called in sick to Ricoh. I don't know if I have ever done that ... but I just couldn't handle work today. My darling wife, Christine, was sick during the night so I think we both had a touch of something. I lazed around all day but I did get out just before dusk. There was a bit of slushy ice on the LOSP Trail but not enough to worry about. It was warmer around freezing so I was back to my usual winter gear. My splits were: 9:17 and 8:53 over the last 0.4 mile.

Tuesday, 1/26/2021

9169 steps, 47/135 avg/max HR, 7:29 hrs sleep, 19 floors climbed

run: 2.00 miles, 18:03, 9:00 pace, 69 feet elevation gain, 130/139 avg/max HR, 158 avg cadence, 27F, 78% RH, 8 to 17 mph ENE wind, wind chill 20F, mostly cloudy

Well ... back to the usual. So ... I woke up at 5 AM, read email and Facebook, got up, got dressed and got out there. The LOSP Trail was a bit crusty but I had no troubles. I chose my 2 mile "Out to Stutson St Overlook" route ... a simple out and back. My splits were: 8:56 and 9:00.

My darling wife, Christine, turned 63 today so I got a cookie cake from BJs.

Wednesday, 1/27/2021

5688 steps, 51/138 resting/max HR, 8:06 hrs sleep, 179.8 lbs, 7 floors climbed

run: 2.41 miles, 22:19, 9:15 pace, 69 feet elevation gain, 133/141 avg/max HR, 157 avg cadence, 26F, 94% RH, 4 to 18 mph W wind, wind chill 22F, mostly cloudy

I thought about doing a snowshoe walk around the Lakeshore Country Club but I got out a bit late so I ran my "Out to Stutson St Overlook" route. There was about 1 to 3 inches of snow on the LOSP Trail but I didn't have any trouble. I slogged onward. My splits were: 9:21, 9:22 and 8:29 over the last 0.41 mile.

Thursday, 1/28/2021

4275 steps, 47/109 avg/max HR, 8:33 hrs sleep, 179.9 lbs, 18 floors climbed

snowshoe walk: 2.1 miles, 35:34, 16:56 pace, 177 feet elevation gain, 95/115 avg/max HR, 101 avg cadence, 18F, 83% RH, 20 to 23 WNW wind, wind chill 1F, cloudy

Yes ... a snowshoe walk before sunrise! The Lakeshore Country Club is just behind our Greenleaf Meadows townhouse ... so I got dressed in my usual winter running gear: CW-X tights, Craft long sleeve pullover, Brooks 1/4 zip long sleeve pullover, Brooks jacket, balaclava, Brooks beanie and ski mittens. It was cold, desolate and a bit spooky but very quiet as I clumped in my snowshoes. I did see the full moon in the clouds as I headed west towards the clubhouse ... pretty! I could have worn another layer on my bottom ... my legs were red when I got back! My splits were: 16:33, 16:56 and 20:06 over the last 0.1 mile.

Friday, 1/29/2021

4203 steps, 50/137 resting/max HR, 7:27 hrs sleep, 180.4 lbs, 11 floors climbed

run: 2.01 miles, 19:14, 9:35 pace, 79 feet elevation gain, 132/140 avg/max HR, 155 avg cadence, 13F, 93% RH, 10 to 34 WNW wind, wind chill 1F, overcast

A bit chilly with a 1F wind chill this morning so ... I wore three layers on top: long sleeve tech, Craft long sleeve pullover and Brooks 1/4 zip long sleeve pullover and 2 layers on the bottom: CW-X tights and shorts. I added the usual balaclava, Noxgear lighted vest, eBay headlamp and ski mittens. The result was that I was a bit warm when I ran downwind but glad I had the layers when I ran into the wind. My splits were: 9:29 and 9:40.

Saturday, 1/30/2021

7129 steps, 48/143 resting/peak HR, 9:49 hrs sleep, 11 floors climbed

run: 3.51 miles, 32:32, 9:17 pace, 102 feet elevation gain, 134/145 avg/max HR, 156 avg cadence, 16F, 87% RH, 8 to 16 WNW wind, wind chill 6F, partly cloudy

I got out for a "Out by the pier" route run and wore the usual (see the past two days). I know what works. There wasn't much wind so I only wore 2 layers on top. The LOSP trail and the sidewalks were snow covered so I took short strides. I slipped a bit a few times but had no issues. It is a bit of slog running outside but I do it because I can. I guess I enjoy it (maybe not so much in the winter). My splits were: 9:10, 9:00, 9:20 and 9:43 over the last 0.51 mile.