Sunday, 4/25/2021 to Saturday, 5/1/2021

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 walked 2 times this week, 4.11 miles

I ran 4 times this week for 14.1 miles.

I biked once this week, 13.47 miles. I pumped up my rear tire!
I took 45,305 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 305 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/24). 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. Some 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 both 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, 4/25/2021

3563 steps, 44/112 resting/max HR, 9:31 hrs sleep, 178.4 lbs, 5 floors climbed

bike: 13.47 miles, 1:02:17 (according to Garmin) 1:00:00 (according to Strava), 13.0/18.8 avg/max mph (according to Garmin) 13.5/18.6 avg/max mph (according to Strava), 144 feet elevation gain, 64 avg cadence, 54F, 61% RH, 2 to 10 mph WSW wind, cloudy

A blue heron on Cranberry Pond

A blue heron on Long Pond. Eric Eagan told me his name is Hank.

A swan on the little pond by the LOSP Trail and Island Cottage

I decided to rest my right heel and hamstring so I went out for a bike. I had to pump up my flat rear tire first but that was easily done. It was warmer but I was on my bike so I dressed in my Brooks tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. A nice bike ride ensued on my usual "Out to East Manitou Rd" route. I like riding this route with ponds on one side and Lake Ontario on the other side. Today I saw 2 blue herons and a swan, stopped and took their pictures.

Monday, 4/26/2021

8413 steps, 45/134 resting/max HR, 8:09 hrs sleep, 177.5 lbs, 17 floors climbed

run: 3.5 miles, 30:46, 8:47 pace, 98 feet elevation gain, 126/137 avg/max HR, 158 avg cadence, 33F, 68% RH, 14 to 25 mph W wind, wind chill 24F, partly cloudy

shoes: black Brooks Adrenaline GTS20, 69.54 miles

I got in the chilly and windy air and went on my "Out by the pier" route. I shortened it by heading in and out at the hole onto the LOSP Trail. Why? Well ... it was cold, my joints ached at first and I wanted to wam up before I tackled that cold wind. I fought about my 2 mile "Out to Stutson St Overlook" route but turned left instead of right at the end of Latta Rd. I will tell you though ... it was damn tough running into the wind on the Ontario Beach Park boardwalk ... wow! My right heel may not like that I ran ... but I ran anyway. My splits were: 8:49, 8:51, 8:35 and 8:47 over the last 0.5 mile.

Tuesday, 4/27/2021

5555 steps, 43/120 resting/max HR, 7:52 hrs sleep, 177.7 lbs, 11 floors climbed

walk: 2.11 miles, 29:46, 14:08 pace, 75 feet elevation gain, 103/128 avg/max HR, 116 avg cadence, 41F, 77% RH, 5 to 11 mph SSE wind, wind chill 38F, cloudy

shoes: black Brooks Adrenaline GTS20, 71.65 miles

I decided to give my right heel and hamstring a rest so I took a brisk walk into an easy run. It was cold ... yet again so I wore my usual: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. Just an out and back on my "Out to Beach Ave" route. My splits were: 13:35, 14:15 and 15:43 over the last 0.11 mile. Well ... a positive split as I got slower.

There was another "supermoon" in April. This is a picture I found on Facebook.

Wednesday, 4/28/2021

8149 steps, 45/139 resting/max HR, 8:00 hrs sleep, 177.4 lbs, 15 floors climbed

run: 3.1 miles, 26:23, 8:30 pace, 75 feet elevation gain, 127/140 avg/max HR, 157 avg cadence, 47F, 100% RH, 2 to 11 mph SSE wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 74.75 miles

I got out for a steady 5K on my "Out to Dewey Ave" route. I thought about looping on Dewey Ave, Beach Ave and Greenleaf Rd for a 4 mile route but I decided that a steady 5K was enough. My splits were: 8:36, 8:27, 8:30 and 7:55 over the last 0.1 mile.

Thursday, 4/29/2021

5217 steps, 43/137 resting/max HR, 8:05 hrs sleep, 177.3 lbs, 13 floors climbed

run: 3.1 miles, 26:13, 8:27 pace, 82 feet elevation gain, 127/140 avg/max HR, 158 avg cadence, 46F,100% RH, 4 to 8 mph SE wind, wind chill 44F, cloudy

shoes: black Brooks Adrenaline GTS20, 77.85 miles

Another morning ... another 5K run. It was 46F but it's almost May so I wore shorts, a long sleeve tech, light running gloves and hat. Yes ... my right heel might have used rest but I do what I do ... I ran. I set a nice and steady pace ... boom ... done! My splits were: 8:45,  8:25, 8:14 and 7:52. A nice negative split, baby!

Friday, 4/30/2021

10178 steps, 42/136 resting/peak HR, 9:00 hrs sleep, 176.5 lbs, 25 floors climbed

run: 4.4 miles, 37:20, 8:29 pace, 112 feet elevation gain, 129/139 avg/max HR, 159 avg cadence, 48F, 87% RH, 8 to 24 WSW wind, wind chill 45F, mostly sunny

shoes: black Brooks Adrenaline GTS20, 82.25 miles

A bit chilly and windy this morning so I went with shorts, a long/short sleeve tech, light running gloves and hat. I went a bit longer ... I probably should have walked to "rest" my right heel and hamstring. My splits were steady except for mile 4 (I got a bit tired): 8:34, 8:25, 8:15, 8:37 and 8:21 over the last 0.4 mile.

Well ... I got an email about a race that I had forgotten to either drop down in mileage or defer to 2022. I had signed up for the A Midsummer 's Night Madness originally set for 8/29/2020 back when I was running a lot longer distances. I went down to Medved to pick up my race packet (bib and a snazzy camo short sleeve tech). I will be in Wave 5 at 11:04 AM on Sunday morning. I hope to survive a 15-ish mile trail run. I have run this race 6 times (2009, 2010, 2012, 2013, 2014 and 2015) ... so I know the course. Mort Nace told me that there will be no water on the course, no place to stash supplies, no awards and no mingling after the race. It will be my first in-person race since the Polar Cat #3 on 3/1/2020. But ... I haven't run long in a long time! I hope to survive and to be able to walk afterwards. I believe that walking will be involved ... run the flats and walk the hills.

It's the end of April ... so it's stat time!

I continued with my walk/run/bike streak since June 24th, 2020, 311 days and counting.

I walked 8 times for 17.21 miles, 2.15 miles/walk in April. I have walked 28 times for 48.34 miles, 1.73 miles/walk so far in 2021.

I ran 20 times for 71.05 miles, 3.55 miles/run in April. I have ran 79 times for 244.53 miles, 3.1 miles/run so far in 2021.

I biked twice for 26.76 miles, 13.38 miles/bike in April. I have biked 5 times for  66.16 miles, 13.13 miles/bike so far in 2021.

I took 202,687 steps in  April. I have taken 781,058 steps so far in 2021.

Saturday, 5/1/2021

4230 steps, 

walk: 2.0 miles, 29:50, 14:56 pace, 36 feet elevation gain, 85/100 avg/max HR, 113 avg cadence, 39F, 79% RH, 6 mph N wind, wind chill 34F, sunny

shoes: black Brooks Adrenaline GTS20, 84.25 miles

I got out for a walk. I tested out the heel cushions that I bought from Medved yesterday. They helped a bit. The Medved Madness tomorrow will be a big test! My splits were: 14:59 and 14:30.

Sunday, 4/18/2021 to Saturday, 4/24/2021

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 walked three times this week, 6.6 miles

I ran 4 times this week for 13.8 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 45,265 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 298 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/17). 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 ra/center>es for me. Some 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 both 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, 4/18/2021

4236 steps, 44/103 resting'max HR, 7;25 hrs sleep, 177.1 lbs, 10 floors climbed

walk: 2.1 miles, 30:20, 14:26, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 47.74 miles

Well ... I am injured ... again. AARRGGHH!! I started up my run and had to quit before I even got out to Greenleaf Rd. My right hamstring hurts. I must have pulled it by no stretching before I ran yesterday. Christine thinks that it is related to my right heel pain that has bothered me for weeks. She could be right or I could be right but who knows? My splits were: 12:06, 14:44, 14:22 over the last 0.1 mile.

Monday, 4/19/2021

8553 steps, 41/98 resting/max HR, 7:07 hrs sleep, 176.5 lbs, 19 floors climbed

walk: 2.1 miles, 30;20, 14:26 pace, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 49.84 miles

I got out for a brisk walk. Boom ... done! Day 300 of my walk/run/bike streak (greater than 1 mile). My splits were: 13:50, 14:52 and 13:52 over the last 0.1 mile.

I took this picture outside of L3Harris B6 at 400 Initiative Drive in the Rochester Tech Park.

Tuesday, 4/20/2021

6770 steps, 47/120 resting/max HR, 6:12 hrs sleep, 176.6 lbs, 13 floors climbed

walk: 2.4 miles, 30:18, 12:38 pace, 79 feet elevation gain, 92/124 avg/max HR, 127 avg cadence, 41F, 97% RH, 6 to 20 SW wind, wind chill 37F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 52.24 miles

I got out for a walk/run/walk. It was chilly just walking for a mile so I threw in an easy mile run for mile 2. My right hamstring felt sort of OK. My splits were: 14:16, 9:18 and 16:53 over the last 0.4 mile.

Wednesday, 4/21/2020

5636 steps, 48/129 resting/max HR, 7:31 hrs sleep, 178.6 lbs, 9 floors climbed

run: 3.1 miles, 27:15, 8:47 pace, 59 feet elevation gain, 123/131 avg/max HR, 158 avg cadence, 31F, 100% RH, 6 to 15 mph N wind, wind chill 25F, overcast with light snow

shoes: black Brooks Adrenaline GTS20, 55.34 miles

A picture from John Muoio

A picture out our front door around 9 AM

A picture from Nikki Rudd

A picture from AmyJames Fricon Rongola

Well ... it's April 21st ... and it snowed in Rochester NY. My darling wife, Christine, and I live about about 1/2 mile from Lake Ontarion and it snowed about an inch during the early morning and until around noon. There were pictures on Facebook where it snowed about 2-3 inches farther south. Most of it melted by mid-afternoon. But ... before that ... I was out there. I decided to do a 5K run on my "Out to Dewey Ave" route. I set up a nice and easy pace as I blinked away the wet snow that fell into my eyes. I expected to have some right hamstring discomfort or pain but none appeared ... much appreciated. My splits were: 8:44, 8:38, 8:49 and 9:01 over the last 0.1 mile.

Thursday, 4/22/2021

5519 steps, 49/125 resting/max HR, 7:11 hrs sleep, 180.3 lbs, 13 floors climbed

run: 3.1, 29:01, 9:21 pace, 108 feet elevation gain, 120/130 avg/max HR, 156 avg cadence, 31F, 87% RH, 8 to 25 W wind, wind chill 23F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 58.44 miles

The only thing that got me outside this morning was habit. I felt like crap and ran like crap. It was cold yet again. The snow from yesterday didn't melt and there was a bit of ice on the sidewalks. My splits were: 9:15, 9:31, 9:15 and 9:10 over the last 0.1 mile.

Friday, 4/23/2021

7624 steps, 46/135 resting/max HR, 7:40 hrs sleep, 179.7 lbs, 15 floors climbed

run: 3.1 miles, 26:12, 8:27 pace, 69 feet elevation gain, 127/137 avg/max HR, 160 avg cadence, 36F, 78% RH, 8 to 15 mph SW wind, wind chill 30F, sunny

shoes: black Brooks Adrenaline GTS20, 61.54 miles

I got out for an out and back 5K on my "Out to Dewey Ave" route on the LOSP Trail. It was chilly (and sunny!!!) so it was my winter running gear: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. My right hamstring felt a bit weird so I kept an "let's see" pace. Still ... it was around a 8:30 pace. My splits were: 8:31, 8:21, 8:22 and 8:01 over the last 0.1 mile.

Saturday, 4/24/2021

6927 steps, 

run: 4.5 miles, 38:11, 8:29 pace, 118 feet elevation gain,  132/145 avg/max HR, 159 avg cadence, 48F, 47% RH, 7 to 17 mph SSW wind,  mostly sunny

shoes: black Brooks Adrenaline GTS20, 66.04 miles

It was warmer so I wore shorts, a long sleeve tech, heavy running gloves and a hat ... yay! I wanted a bit long route so I chose my "Out by the pier and longer" route. I wasn't sure how my right hamstring would fare but it held up just fine. I saw 7 runners on their runs. I saw 2 of them twice (LOSP Trail and Beach Ave) ... one had an orange Empire State Marathon long sleeve tech that I almost wore this morning. My splits were: 8:29, 8:20, 8:21, 8:39 and 8:15 over the last 0.5 mile.

Sunday, 4/11/2021 to Saturday, 4/17/2021

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 walked twice this week, 4.5 miles

I ran 5 times this week for 18.12 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 51,189 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

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 291 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/10). 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, 4/11/2021

5806 steps, 43/143 resting/max HR, 6:50 hrs sleep, 178.9 lbs, 19 floors climbed

run: 3.11 miles, 25:21, 8:08 pace, 98 feet elevation gain, 133/150 avg/max HR, 162 avg cadence, 58F, 93% RH, 9 to 17 mph SSE wind, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 26.13 miles

I didn't get out before the rain but I did get out. There was a light rain that got worse as I got to Greenleaf Rd. I thought I was going to get drenched but it stopped for a bit as I ran on my out and back "Out to Dewey Ave" route. The light rain started on the way back. Hey ... it was just warm "liquid sunshine"! My splits were a bit fast: 7:57, 8:04, 8:17 and 8:07 over the last 0.11 mile.

Monday, 4/12/2021

8220 steps, 45/141 resting/max HR, 7:30 hrs sleep, 178.2 lbs, 17 floors climbed

run: 3.1 miles, 25:36, 8:15 pace, 105 feet elevation gain, 130/148 avg/max HR, 161 avg cadence, 53F, 100% RH, 11 mph SE wind, overcast

shoes: black Brooks Adrenaline GTS20, 29.23 miles

I had to drag myself out this morning. I got dressed in shorts and a long sleeve tech. I felt like a slug but I kept running and got it done. My splits were a bit slow but I did have a negative split: 8:30,  8:16, 8:02 and 7:41 over the last 0.1 mile. 

Tuesday, 4/13/2021

4480 steps, 43/101 resting/max HR, 8:11 hrs sleep, 178.0 lbs, 10 floors climbed

walk: 2.0 miles, 29:43, 14:52 pace, 72 feet elevation gain, 81/117 avg/max HR, 115 avg cadence, 48F, 98% RH, 3 to 13 mph ESE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 31.23 miles

The sunrise colors were much more vibrant than this picture depicts

I decided to do a walk on my "Out to Stutson St Overlook" to rest my right heel. I even thought of a 1 mile loop but I went for two miles instead. My splits were a bit slow at: 14:45 and 14:50. 

Wednesday, 4/14/2021

11058 steps, 42/143 resting/max HR, 7:49 hrs sleep, 177.9 lbs, 20 floors climbed

run: 4.5 miles, 37:09, 8:15 pace, 139 feet elevation gain, 131/148 avg/max HR, 161 avg cadence, 44F, 100% RH, calm, partly cloudy with a bit of fog

shoes: black Brooks Adrenaline GTS20, 35.73 miles

I saw a picture that someone posted of magnolias so I set out of my longer "Out by the pier and around" route which took me by a magnolia tree. It was blooming sure enough! My splits were: 8:29, 8:13, 8:13, 8:11 and 7:49 over the last 0.5 mile.

I went to Walgreens at Latta and Dewey to get my second Moderna COVI-19 vaccine shot. Easy-peasy. Then I met up with my Ricoh boss for a rare in-person lunch at Jose Joes at Ridgeway Ave and Long Pond Rd. I had already seen her in-person at my L3Harris B601 office. We stayed masked in the office and at Jose Joe's until the food arrived.

I also received news that my youngest son, David, has COVID. His girlfriend, Tati, got it first 2 or 3 days ago. She had gone back to work at Del Lago Casino the week before so he thinks she got it there. I offered to go out and get them anything they need but he said that Tati's parents are taking care of them.

Thursday, 4/15/2021

9007 steps, 49/98 resting/max HR, 176.9 lbs, 24 floors climbed

walk: 2.5 miles, 36:58, 14:48 pace, 75 feet elevation gain, 85/103 avg/max HR, 118 avg cadence, 41F, 100% RH, 6 to 16 WNW wind, wind chill 37F, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 38.23 miles

I decided to take it easy and just take a walk this morning. The only reaction I  have (so far) to my 2nd Moderna COVID-19 vaccine shot is a sore left shoulder and some chills. My chills could be from taking my walk though. It was chilly, damp, windy with a light rain ... but I was out there. Boom ... done! My splits were: 14:59, 14:36 and 14:49 over the last 0.5 mile.

Another reaction to my 2nd Moderna COVID-19 vaccine shot was feeling very tired in the late afternoon. I turned out the lights to go to sleep at 8:35 PM. I just waited until it got dark ... lol!

Friday, 4/16/2021

4176 steps, 45/128 resting/max HR, 8:19 hrs sleep, 177.4 lbs, 16 floors climbed

run: 2.0 miles, 17:40, 8:49 pace, 89 feet elevation gain, 121/131 avg/max HR, 156 avg cadence, 39F, 100% RH, 8 to 19 mph W wind, wind chill 34F, overcast with a few drops of rain

shoes: black Brooks Adrenaline GTS20, 40.23 miles

I had a nice 9 hours of sleep with only the usual middle of the night bathroom trips. I felt a bit sluggish so I chose a short run instead of a short walk. I ran so I could get out of the wind quicker. My splits were: 8:54 and 8:44 so a negative split.

Saturday, 4/17/2021

8442 steps, 44/145 resting/max HR, 8:23 hrs sleep, 177.3 lbs, 23 floors climbed

run: 5.41 miles, 45:30, 8:25 pace, 161 feet elevation gain, 132/147 avg/max HR, 159 avg cadence, 42F, 100% RH, calm, overcast

shoes: black Brooks Adrenaline GTS20, 45.64 miles

I got for a longer run that I probably should not done or cut way short. Why? Well ... I felt a tightness in my right hamstring when I first started. I thought "the first mile always lies" so I ran onward. The tightness went away until around mile 3. I could feel it the rest of the way. It also bugged me in the leg stretches that I usually do afterward. My darling wife, Christine, thinks it is due to my right heel ache that I have all the time. She could be right. Anyway ... my splits were: 8:29, 8:18, 8:18, 8:32, 8:23 and 8:01 over the last 0.41 mile.

I watched a bit of the CNN coverage of Prince Phillip's funeral at St. George's Cathedral. It was so well done. The Brits really mean it with a minute of silence. I was a bit sad when I thought of all the loved ones in my life who have died. My Mom in 2004, my Dad in 2014. Aunt Eleanor, Uncle Bud, Uncle Elmer, Uncle Gerald and others. My ex's mother and father and Christine's father ... I don't deal with loss so well. I tend to internalize and not express loss for others ... I am sure I do what I can but I could be better.

Sunday, 4/4/2021 to Saturday, 4/10/2021

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 walked once this week, 2.0 miles

I ran 5 times this week for 15.51 miles.

I biked once this week, 13.29 miles.
I took 42,197 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 284 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/3). 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, 4/4/2021

6032 steps, 44/146 resting/max HR, 7:36 hrs sleep, 178.1 lbs, 13 floors climbed

run: 3.11 miles, 24:49, 8:00 pace, 89 feet elevation gain, 135/153 avg/max HR, 164 avg cadence, 38F, 95% RH, 3 to 11 mph NW wind, wind chill 36F, sunny

shoes: black Brooks Adrenaline GTS20, 8.61 miles

It was chilly, brisk and sunny so I dressed in my usual winter running garb: CW-X tights, Brooks 1/4 zip long sleeve tech, Brooks beanie. I felt good and pushed the pace. My Garmin Venu told me that it had recorded my fastest mile of 7:35 mile (according to it). I was breathing hard when I got done but it was worth it! My fastest 5K of 2021 at 8:00 pace. My splits were: 8:20, 8:05, 7:39 and 7:09 over the last 0.1 mile. A strong negative split! Yeah ... baby!

Monday, 4/5/2021

9258 steps, 43/141 resting/max HR, 8:46 hrs sleep, 18 floors climbed

run: 3.1 miles, 25:23, 8:11 p>ace, 49 feet elevation gain, 131/154 avg/max HR, 163 avg cadence, 38F, 75% RH, 2 mph W wind, sunny

shoes: black Brooks Adrenaline GTS20, 11.71 miles

I got out for a nice and steady 5K on my "Out to Dewey Ave" route. It is just an out and back on the LOSP Trail to Dewey Ave. My splits were: 8:08, 8:17, 8:07 and 7:31 over the last 0.1 mile.

Tuesday, 4/6/2021

5434 steps, 48/137 resting/max HR, 8:42 hrs sleep, 177.7 lbs, 16 floors climbed

run: 3.1 miles, 24:34. 8:15 pace, 105 feet elevation gain, 129/140 avg/max HR, 162 avg cadence, 36F, 94% RH, 2 mph SW wind, clear

shoes: black Brooks Adrenaline GTS20, 14.81 miles

Another chilly morning so I was in my usual winter running attire. I got out for my usual 5K on my "Out to Stutson St Overlook" route. The sun hadn't peaked over the horizon yet when I got out to there. My splits were: 8:18, 8:23, 8:02 and 8:03 over the last 0.1 mile.

Wednesday, 4/7/2021

8848 steps, 48/139 resting/max HR, 178.8 lbs, 11 floors climbed

run: 3.1 miles, 25:26, 8:12 pace, 49 feet elevation gain, 129/144 avg/max HR, 162 avg cadence, 42F, 88% RH, calm, partly cloudy

shoes: black Brooks Adrenaline GTS20, 17.91 miles

Another morning ... another 5K ... this time on my "Out to Dewey Ave" route. It was warmer so ... I wore shorts! I wore my new Mission mask on my chin just in case I saw anyone ... I didn't. My splits were: 8:19, 8:10, 8:09 and 7:32 over the last 0.1 mile.

Thursday, 4/8/2021

4596 steps, 45/103 resting/max HR,8:21 hrs sleep, 178.5lbs, 12 floors climbed

walk: 2.0 miles, 27:40, 13:50 pace, 66 feet elevation gain, 85/102 resting/max HR, 120 avg cadence, 45F, 86% RH, 2 to 4 mph ENE wind, sunny

shoes: black Brooks Adrenaline GTS20, 19.91 miles

It was 45F so I broke out my new pair of Brooks tights that I got from Brooks 3 days ago. I left the tag on while I wore them for the first time. My verdict ... where have you  been all my life? Yay for 1 stretch pocket on each hip (one for my cell and one for my key) and nay for no reflectivity. The 34" waist fit perfectly. Anyway ... I chose my 2 mile "Out to Stutson St Overlook" route as a brisk walk to confuse my leg muscles after 4 runs in a row. My splits were: 13:37 and 14:02.

Friday, 4/9/2021

7048 steps, 46/141 resting/max HR,  8:10 hrs sleep, 179.5 lbs, 10 floors climbed

run: 3.11 miles, 25:29, 8:12 pace, 56 feet elevation gain, 129/143 resting/max HR, 161 avg cadence, 59F, 57% RH, 6 to 24 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 23.02 miles

It was warmer so I wore shorts and a long sleeve tech. I opted for my out and back "Out to Dewey Ave" route. I felt hungry and thirsty at first and was tempted to turn around and bag this run ... but I kept running ... it's what I do. My splits were: 8:14, 8:05, 8:12 and 8:14 over the last 0.11 mile.

Saturday, 4/10/2021

steps,

bike: 13.29 miles, 58:24, 13.7/20.1 avg/max mph, 138 feet elevation gain, 63 avg cadence, 54F, 66% RH, 8 to 18 mph SE wind, mostly sunny

I am a bit pissed off at the Bike Zone. I took my bike for an overhaul last month. It needed a new rear tire and tube (among other stuff). I rode it three times in March. I wanted to ride it a fourth time but the rear time was flat. WTF? Either it's a bad tube/tire or I rode over something. I pumped it up 2 days ago and it wasn't flat yet today but I needed to pump it back up before I went out this morning. Aarrgghh!

Anyway ... I overdressed a bit with tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. It was a bit windy on the way back with wind out of the SE. There were 25 cars parked along Edgemere Drive between Long Pond Rd and Lowden Point Rd for the fishermen trying their luck on Long Pond.

Sunday, 3/28/2021 to Saturday, 4/3/2021

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 walked twice this week, 4.0 miles

I ran 5 times this week for 17.34 miles.

I didn't bike this week.
I took 50,806 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 277 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/27). 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, 3/28/2021

5445 steps, 47/135 resting/max HR, 10:51 hrs sleep, 174.9 lbs, 14 floors climbed

run: 2.01 miles, 17:48, 8:53 pace, 92 feet elevation gain, 124/137 avg/max HR, 158 avg cadence, 62F, 77% RH, 5 to 21 mph S wind, cloudy

My feet were a bit tired so I went for a walk. I didn't figure out that I hadn't started my Garmin until I had gone about a mile. So ... I pressed Run and ran home at a sluggish pace to "get it done". My splits were: 9:05 and 8:37.

Monday, 3/29/2021

7465 steps, 45/110 resting/max HR, 7:00 hrs sleep, 175.9 lbs, 11 floors climbedd

walk: 2.0 miles, 27:53, 13:57 pace, 89 feet elevation gain, 89/107 avg/max HR, 119 avg cadence, 34F, 72% RH, 8 to 47 mph NW wind, wind chill 27F, cloudy

I changed it up with a walk that I had intended on Sunday. I thought about just a mile but went two instead. My splits were: 13:36 and 13:58.

Tuesday, 3/30/2021

8558 steps, 45/137 resting/max HR, 7:16 hrs sleep, 178.4 lbs, 21 floors climbed

run: 3.11 miles, 26:10, 8:25 pace, 92 feet elevation gain, 127/140 avg/max HR, 161 avg cadence, 38F, 68% RH, 4 to 12 S wind, wind chill 35F, sunny

Another early morning run with CW-X tights and Brooks 1/4 zip long sleeve pullover ... but no headlamp or Noxgear lighted vest. I felt sluggish but my pace with kind of fast. I did stop by the 7-11 on Lake Ave to pick up WW84 on its first day out on DVD. My splits were: 8:36, 8:31, 8:12 and 7:35 for a nice negative split run!

Wednesday, 3/31/2021

6377 steps, 44/135 resting/max HR, 7:03 hrs sleep, 179.3 lbs, 11 floors climbed

run: 2.7 miles, 23:06, 8:33 pace, 79 feet elevation gain, 124/137 avg/max HR, 156 avg cadence, 63F, 38% RH, 4 to 31 mph SSW wind, cloudy with a winter storm watch starting 11 PM tonight

I ran in shorts and a short sleeve tech shirt with no hat or gloves on the last day of March ... yay! My splits were: 8:36, 8:19 and 8:03 over the last 0.6 mile.

I sat outside for a bit after 5 PM. It was windy and a bit chilly. I looked at the weather app on my personal cell and saw a strange sight: it was 72F and there was a winter storm watch starting at 11 PM tonight!

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

I walked 4 times during March for 8.1 miles, 2.03 miles/walk.

I have walked 19 times so far in 2021 for 29.13 miles, 1.53 miles/walk.

I ran 24 times during March for 84.08 miles, 3.5 miles/run.

I have run 59 times so far in 2021 for 173.48 miles,  2.94 miles/run.

I biked 3 times during March for 39.4 miles, 13.13 miles/bike.

I took 231,083 steps during March and 578,371 steps so far in 2021.

I am 76 days into the 7 Races, 7 Cites Run-Bike Virtual Challenge.

Thursday, 4/1/2021

10055 steps, 44/137 resting/max HR, 7:42 hrs sleep, 18 floors climbed

run: 4.01 miles, 35:13, 8:47, 138 feet elevation gain, 129/140 avg/max HR, 157 avg cadence, 33F, 58% RH, 9 to 28 mph NW wind, wind chill 24F, cloudy with ice pellets

I slept in this morning ... it felt weird not to have had a run in the books at 7:30 AM. But ... it was April Fools so  I decided to change things up. The winter storm watch had not materialized yet ... or so I thought. Well ... it started to lightly snow ice pellets during the afternoon. So ... when I got out around 5:30 PM it was cold, windy with ice pellets! I wore my usual winter running gear: CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind slowed me almost to a crawl when I ran west heading out of the Greenleaf Meadows complex and especially on the boardwalk on the Ontario Beach Park ... brr! The wind also drove the ice pellets into my face ... so enjoyable! But ... I was out there running ... and I got it done. My splits were: 8:46, 8:39, 9:04, 8:29. 

Friday, 4/2/2021

4241 steps, 45/103 resting/max HR, 7:18 hrs sleep, 179.8 lbs, 13 floors climbed

walk: 2.0 miles, 27:58, 13:58 pace, 72 feet elevation gain, 89/123 avg/max HR, 121 avg cadence, 27F, 53% RH, 8 to 23 NW wind, wind chill 19F, mostly sunny

My right heel hurt a bit so I decided to walk this morning. My dark blue Brooks Adrenaline GTS19 shoes have 509 miles on them. Hmm ... maybe new shoes are in order? It was cold so I set a brisk pace ... like usual. I saw a sliver of the sun peeking above the horizon when I got to the Stutson St Overlook. My splits were: 13:22 and 14:05.

Saturday, 4/3/2021

8665 steps, 46/145 resting/max HR, 8:22 hrs sleep, 177.7 lbs, 23 floors climbed

run: 5.51 miles, 46:48, 8:30 pace, 157 feet elevation gain, 136/146 avg/max HR, 159 avg cadence, 35F, 31% RH, 5 to 13 SSW wind, wind chill 30F, mostly sunny

shoes: black Brooks Adrenaline GTS20, 5.51 miles

I slept in and puttered around so I didn't get out until a bit after 10 AM. It was cold ... yet again. So I dressed in my usual winter running garb. I did decide to break in the Brooks Adrenaline GTS20 shoes that my lovely wife, Christine had bought me for Christmas since my dark blue Brooks Adrenaline GTS19 shoes had 511 miles on them. I set a nice and easy pace on these nice and cushy shoes. It was sunny and brisk as I run on my "Out on the pier" route. There were a few people out enjoying the day. I was happy with 5.5 miles and didn't try to push it to 10K. My splits were: 8:34, 8:12, 8:33, 8:54, 8:18 and 20 over the last 0.51 mile.

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.