Sunday, 7/11/2021 to Saturday, 7/17/2021

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 4 times this week, 5.05 miles.

I didn't run this week.

I biked 3 times this week, 37.31 miles.
I took 27,296 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor

BTW, I am on a 382 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/10). There were a few days when a mile was all I could walk or limp.

COVID-19: I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 7/11/2021

1001 steps, 50/115 resting/max HR, 8:48 hrs sleep, 179.4 lbs, 4 floors climbed

bike: 13.39 miles, 1:07:02, 12.0/19.3 avg/max mph, 55 feet elevation gain, 53 avg cadence, 73F, 75% RH, 3 to 8 mph SE wind, overcast

The cygnets of this swan family certainly have grown!

The cygnets on June 12th

I got out for a bike. I saw a seaplane buzzing Long Pond. I believe that the pilot was scoping out if Long Pond was long enough to land on.

Monday, 7/12/2021

5354 steps, 47/110 resting/max HR, 7:30 hrs sleep, 179.3 lbs, 5 floors climbed

walk: 1.1 miles, 18:16, 16:39 pace, 30 feet elevation gain, 80/104 avg/max HR, 106 avg cadence, 63F, 100% RH, 5 to 17 NNE mph wind, overcast

shoes: black Brooks Adrenaline GTS20, 201.85 miles

Just another mile. It was humid and a bit wet in the area that leads to the hole in the LOSP Trail fence.

Tuesday, 7/13/2021

2302 steps, 55/107 resting/max HR, 7:26 hrs sleep, 180.4 lbs, 6 floors climbed

bike: 10.62 miles, 52:52, 12.1/19.2 avg/max mph, 61 feet elevation gain, 55 avg cadence, 76F, 88% RH, 2 to 6 mph SSW wind, cloudy

I got out for a bike on a bit shorter route. Nothing unusual ... just the usual rabbits, squirrels and chipmunks on the LOSP Trail. Not too many people or cars out.

My daughter, Karen, had an operation at the Clifton Springs Hospital in the morning. I took 2 hours of vacation in the afternoon and went out to see her. There were thunderstorms in the area but I dodged them on the way back. Two lines of thunderstorms came through in the early evening. The last one was severe enough to have a weather alert scare the crap out of me while I was watching a DVR of Monday night's American Ninja Warrior.

Wednesday, 7/14/2021

3842 steps, 52/101 resting/max HR, 7:55 hrs sleep, 181.7 lbs, 7 floors climbed

walk: 1.25 miles, 22:20, 17:54 pace, 10 feet elevation gain, 74/82 avg/max HR, 105 avg cadence, 70F, 100% RH, 3 to 8 mph SW wind, overcast

shoes: black Brooks Adrenaline GTS20, 203.1 miles

It had just barely stopped raining when I got out so I did a walk. Lots of rain lately that's for sure!

Thursday, 7/15/2021

4407 steps, 47/112 resting/max HR, 7:38 hrs sleep, 181.5 lbs 7 floors climbed

bike: 13.30 miles, 1:06:04, 12.1/18.2 avg/max mph, 45 feet elevation gain, 54/73 avg/max cadence, 71F, 81% RH, 1 to 10 mph S wind, partly cloudy

I was up at 5:20 AM and out on the bike at 6:19 AM. It was a peaceful ride on my usual route. The birds were chirping and the usual riders were out.

Friday, 7/16/2021

6422 steps, 48/99 resting/max HR, 6:40 hrs sleep, 180.4 lbs, 6 floors climbed

walk: 1.2 miles, 22:14, 18:28 pace, 10 feet elevation gain, 73/79 avg/max HR, 103 avg cadence, 69F,  86% RH, 6 mph W wind, cloudy

shoes: black Brooks Adrenaline GTS20, 204.3 miles

I got out for a walk. It's all my right heel could handle. I walked slowly and it gradually loosened up. I am sure that it will hurt later in the day if I do much more walking. It sucks. My Facebook Memories are all filled with my running exploits as of late: running the Boilermaker 15K, running the Shoreline Half, running ... whatever. It sucks.

Saturday, 7/17/2021

3968 steps, 50/106 resting/max HR, 6:49 hrs sleep, 181.5 lbs, 10 floors climbed

walk: 1.5 miles, 22:44, 15:10 pace, 6 feet elevation gain, 87/113 avg/max HR, 111 avg cadence, 65F, 100% RH, 1 to 8 mph E wind, overcast with light rain.

shoes: black Brooks Adrenaline GTS20, 205.8 miles

It had rained most of the night and almost all morning so when it seemed to just a very light sprinkle ... I thought I would get out for a walk. Well ... my right heel felt a bit better than it had felt for a while so I set a brisker than usual walking pace. Then ... the very light sprinkles slowly but surely turned into a light rain by the time I got home. I wasn't drenched ... just a bit damp. A good walk nonetheless.

Saturday, 7/4/2021 to Saturday, 7/10/2021

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 7 times this week, 8 miles.

I didn't run this week.

I biked 4 times this week, 42.34 miles.
I took 34,476 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike.

BTW, I am on a 375 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/3). There were a few days when a mile was all I could walk or limp.

COVID-19: I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 7/4/2021

6467 steps, 51/119 avg/max HR, 179.5 lbs, 15 floors climbed

I did an impromptu walk-run-walk duathlon this morning. Why? I say Why Not?

walk: 1.2 miles, 19:06, 15:56 pace, 25 feet elevation gain, 80/94 avg/max HR, 107 avg cadence, 60F, 78% RH, 6 to 10 ENE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 193.95 miles

The latest art from Instagram's chalk.mom (a bit washed out from the rain)

bike: 9.31 miles, 42:58, 13.0/23.3 avg/max HR, 108 feet elevation gain, 56 avg cadence, 62F, 80% RH, 5 to 10 mph NE wind, partly cloudy

walk: 1.2 miles, 19:54, 16:33 pace, 12 feet elevation gain, 87/99 avg/max HR, 105 avg cadence, 62F, 80% RH, 5 to 10 mph NE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 195.15 miles

The first walk went well. Just out to the Spanish Gardens entrance and back. I had an energy bar before I headed out on my 15K route on the bike. I saw a family of 11 ducks walking single file (adult duck, 9 almost adult ducks and adult duck) by the little pond at the west end of the LOSP Trail. Then I was out on the second walk. I was a bit stiff but loosened up. Then ... it was time to drink some mugs of coffee.

Christine had an upset stomach so I stayed upstairs with her while I watched a Netflix movie, "Starship Trooper: Traitor of Mars", on my laptop and listened to the constant fireworks that everyone else was setting off around us as it got dark. It was pretty silent after 11 PM though.

All running races that I used to or thought of running have started in-person races. Here the ones that happened over the weekend: the Firecracker 5K was held on July 3rd with 303 finishers, results here; the Brighton 5K was today with 250 finishers, results here; the Irondequoit 2 Mile was held today with 165 finishers, results here; the Irondequoit 10K with 167 finishers, results here; the Greece 5K with 102 finishers, results here and Finger Lakes 50s was held  at the Finger Lakes National Forest in Hector NY (84 25K finishers, results here; 89 50K finishers, results here and 21 50 Mile finishers, results here).

Monday, 7/5/2021

3155 steps, 47/110 avg/max HR, 7:44 hrs sleep, 180.3 lbs, 5 floors climbed

bike: 10.1 miles, 53:01, 11.4/31.6 avg/ma HR, 82 feet elevation gain, 50 feet elevation gain, 76F, 63% RH, 2 to 7 S wind, cloudy

I slept in until almost 8 AM on the Monday after July 4th ... a legal holiday. I chose my "Out on the pier and around" route. I had to ride slowly on the pier because there were a few more people than usual to avoid. I took my lawn chair outside and sat in the shade for a bit while I enjoyed a couple of mugs of coffee. It was getting warmer but it was quite breezy. It was nice just surfing the Web or Facebook while I just relaxed.

Christine and I just stayed cocooned the rest of the day. I finished watching "Sum of All Fears" off of NetFlix. Then we watched more "Good Witch" episodes. She had gone to get a massage at MassageEnvy during the morning and then stopped at the Polska Chata store on E Ridge Rd in Irondequoit So ... we had Polish sausage for lunch and supper.

walk: 1.1 mile, 18:59, 17:17 pace, 4 feet elevation gain, 78/88 avg/max HR, 104 avg cadence, 73F, 80% RH, 5 to 26 mph N wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 196.25 miles

I didn't have any steps so I got out after dark for "Another mile". I didn't have any reflectivity or a headlamp so I felt a bit "naked" while I was walking. It had gotten to at least 90F during the day so it was still warm and windy.

Tuesday, 7/6/2021

3765 steps, 47/112 avg/max HR, 8:06 hrs sleep, 4 floors climbed

bike: 9.51 miles, 47:59, 11.9/27.2 avg/max mph, 87 feet elevation gain, 55 avg cadence, 79F, 76% RH, 2 to 21 mph WNW wind, mostly cloudy

I got out around on my bike around 6:30 AM on my "Out on the pier and around" route. It's a nice route. I see the pier, Ontario Beach Park, have a bit of thrill going down the little hill on Edgemere Drive by Dewey Ave and come back on the LOSP Trail. It's a bit shorter than my "Out to East Manitou Rd" route.

Wednesday, 7/7/2021

5375 steps, 45/92 avg/max HR, 8:11 hrs sleep, 181.4 lbs, 6 floors climbed

walk: 1.2 miles, 20:00, 16:41 pace, 27 feet elevation gain, 76/93 avg/max HR, 107 avg cadence, 67F, 92% RH, 10 to 19 ENE mph wind, overcast

shoes: black Brooks Adrenaline GTS20, 197.45 miles

The latest art from Instagram's chalk.mom

I wanted to bike this morning but I looked outside and saw that the sidewalk was getting wet. Then I heard the rumble of thunder. So I got out and walked. I fully expected to get drenched but the thunderstorm kept to the west and I barely got a few drops on me.

Thursday, 7/8/2021

6509 steps, 46/96 avg/max HR, 6:35 hrs sleep, 180.5 lbs, 7 floors climbed

walk: 1.1 miles, 19:22, 17:38 pace, 7 feet elevation gain, 76/86 avg/max HR, 104 avg cadence, 64F, 100% RH, 5 mph SE wind, overcast

shoes: black Brooks Adrenaline GTS20, 198.55 miles

I wanted to bike but it was too wet from an overnight rain so I walked. My right heel didn't really like that idea but it loosened up after 1/4 mile or so.

Friday, 7/9/2021

4320 steps, 47/112 avg/max HR, 7:47 hrs sleep, 182.0 lbs, 4 floors climbed

bike: 13.34 miles, 1:02:58, 12.7/17.7 avg/max mph, 52 feet elevation gain, 55 avg cadence, 68F, 100F, 2 to 5 mph NE wind, overcast with a brief drizzle

I got out on a nice ride. There was a brief drizzle for about 5 minutes on the way out. One benefit was that it silenced the "click" that I hear with every revolution of my pedals. Maybe I should get out my WD40? I saw 3 blue herons (1 on Cranberry Pond and 2 on Buck Pond) and 2 duck families on Cranberry Pond. I didn't stop to get any pictures since these blue herons were close (20' or so) to the road. I tried on the last ride and both blue herons flew off. 

Saturday, 7/10/2021

4885 steps, 52/120 avg/max HR, 8:45 hrs sleep, 6 floors climbed

walk #1: 1.1 miles, 16:36, 15:07, 1 foot elevation gain, 95/123 avg/max HR, 114 avg cadence

shoes: black Brooks Adrenaline GTS20, 199.65 miles

bike: 9:42 miles, 46:02, 12.3/19.0 avg/max HR, 112 feet elevation gain, 55 avg cadence

walk #2: 1.1 miles, 19:33, 17:48 pace, 5 feet elevation gain, 87/108 avg/max HR, 105 avg cadence

shoes: black Brooks Adrenaline GTS20, 200.75 miles

I decided to do another walk/bike/walk duathlon. Why? Why not? The weather was 68F, 84% RH, 5 to 12 mph NNE wind, partly cloudy. I threw in three slow trots on the first walk. My right heel complained a bit so I just walked on the second walk.

Sunday, 6/26/2021 to Saturday, 7/3/2021

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 1 times this week, 1.43 miles.

I didn't run this week.

I biked 6 times this week, 82.67 miles.
I took 31,434 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike.

BTW, I am on a 368 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/26). There were a few days when a mile was all I could walk or limp.

COVID-19: I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 6/27/2021

1082 steps, 50/130 resting/max HR, 10:36 hrs sleep, 180.0 lbs, 1 floors climbed

bike: 13.39 miles, 1:03:19, 12.7/20.3 avg/max mph, 108 feet elevation gain, 112/133 avg/max HR, 88F, 49% RH, 8 to 21 mph W wind, mostly sunny

I waited around for a while but I knew I needed to get out ... so I went out for a bike on my usual "Out to East Manitou Rd" route. It was hot, sunny and windy so I took it easy. I saw a windsurfer on Long Pond ... he was really hauling! There were about six inch waves on Long Pond from the wind.

Monday, 6/28/2021

6652 steps, 47/114 resting/max HR, 7:55 hrs sleep, 179.7 lbs, 5 floors climbed

bike: 13.33 miles, 1:02:33, 12.8/17.4 avg/max mph, 106/119 avg/max HR, 56 elevation gain, 83F, 64% RH, 4 to 8 mph SW wind, mostly sunny

I got out for a nice bike on my usual "Out to East Manitou Rd" route. A very peaceful ride. It was hot  and sticky so I just wore shorts and a short sleeve tech.

Then ... it was time to come off vacation and back to work for Ricoh taking care of the L3Harris SAS printers. Well ... something happened to their network because all the printers were down with no webpages responding remotely and the SMTP server was not pinging so no one could use the scanners. Users were emailing and calling me. Most seemed to come back by 9:30 and the SMTP server was fixed ... I thought. I found that 14 printers had lost their DNS entries so no one could print to them. I entered a L3Harris ITServiceNow request and posted signs. A user that pushed 50+ pages through their scanner told me that it returned an error. I verified that and changed the SMTP server to the one that L3Harris CS uses and emailed for L3Harris IT to look into that issue. Then it was the usual printers that needed toner. All in all ... a busy Monday ... and 3 virtual meetings that I half paid attention to while I had my mind on these other issues. I become very popular when the printers and scanners don't work.

Tuesday, 6/29/2021

7477 steps, 48/130 resting/max HR, 6:27 hrs sleep, 181.4 lbs, 7 floors climbed

bike: 13.51 miles, 1:04:29, 12.6/30.1 avg/max HR, 134 feet elevation gain, 53 avg cadence, 80F, 74% RH, calm, partly cloudy and hazy

I took back a Redbox DVD  to the 7-11 on Lake Ave and then rode out on the pier and out Janes. I got up to  30.1 mph on the small hill on Beach Ave just before Dewey Ave. Beach Ave becomes Edgemere Drive there.

A networking guy at L3Harris got my ITServiceNow work order in the proper area so it could be taken care of in 2 hours and ... voila! ... the 14 printers were back up just after noon. I had to put out signs for the users to delete and reinstall the printers. So ... lots of walking.

The Run Our River - June race was tonight at 6:30 PM. But ... it was still 88F, humid ... I was tired ... my right heel hurt ... so I didn't go. My darling wife, Christine, was shocked ... shocked, I tell you. I do sensible stuff from time to time. I even went to bed early.

Wednesday, 6/30/2021

1330 steps, 50/106 resting/max HR, 180.0 lbs, 8 floors climbed

bike: 13.37 miles, 1:06:23, 12.1/17.6 avg/max mph, 49 feet elevation gain, 54 avg cadence, 78F, 78% RH, 5 to 15 mph S wind, cloudy.

I got out for my 4th bike in a row. I don't know if it was that, the 78F, 78% RH or 5 to 15 mph S wind conditions or all of it ... but I felt blah. I even stopped for a minute when I was on my way back at the I390 overpass on the LOSP Trail. I was beat when I got home. 

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

I took 19 walks in June for 24.16 miles, 1.27 miles/walk. I have taken 59 walks for 95.4 miles, 1.62 miles/walk, so far in 2021.

I took 2 runs in June for 4.11 miles, 2.06 miles/run (I am pretty sure that I have plantar fasciitis in my right heel). I have taken 97 runs for 318.27 miles, 3.28 miles/run so far in 2021.

I took 16 bikes in June for 209.45 miles, 13.09 miles/bike. I have taken 31 bikes for 404.6 miles, 13.05 miles/bike so far in 2021.

I took 133,930 steps in June and 1,156,757 steps so far in 2021.

I ran no official races in June but I did do a 1.1 mile walk, 9.36 mile bike, 1.1 mile walk duathlon on my own on 6/19 just for fun.

I am still on my walk/run/bike streak of greater than 1 mile every day. I am at day 372 as of today.

Thursday, 7/1/2021

7580 steps, 47/115 resting/max HR, 7:47 hrs sleep, 180.6 lbs, 10 floors climbed

walk: 1.43 miles, 24:39, 17:17 pace, 9 feet elevation gain, 106/122 avg/max HR, 105 avg cadence, 68F, 85% RH, 3 to 8 mph W wind, cloudy

shoes: black Brooks Adrenaline GTS20, 192.75 miles

I got out for a walk after 4 days in a row on the bike. Well ... today seemed to be the one day it was calm. Also ... today was the first of the month that meant that it was my day to do the secure/non-networked printer meter reads for Ricoh at L3Harris. This meant that I had to do a lot of walking. The result? My right heel hurt like the dickens by the end of the day. Aarrgghh! Still ... I got it done.

Friday, 7/2/2021

4726 steps, 46/118 resting/max HR, 7:38 hrs sleep, 180.3 lbs, 3 floors climbed

bike: 9.36 miles, 47:38, 11.8/29.2 avg/max mph, 53 feet elevation gain, 52 avg cadence, 63F, 100% RH, 2 to 13 mph WNW wind, cloudy

I got out for a shorter ride on my "Out on the pier and around" route. It has Lake Ontario and the very brief thrill of going down the hill on Beach Ave by Dewey Ave.

Ahh ... the Friday before a holiday. Well ... I found 3 plotters and 3 more printers didn't have a DNS entry so I have make out a L3Harris work order to get their DNS entries restored. No worries ... I fixed PrinterLogic so that I think the users will just have to log out and log back in to get their printer connection restored. I worked for me so it should for them.

Saturday, 7/3/2021

2317 steps, 45/115 resting/max HR, 9:01 hrs sleep, 179.9 lbs, 1 floor climbed

bike: 15.61 miles, 1:14:04, 12.7/16.8 avg/max mph, 55 avg cadence, 64F, 88% RH, 1 to 14 mph NNE wind, mostly cloudy

Well ... my Garmin tab was non-responsive so I put in a Strava embed in the blog. My Garmin data is pulled into Strava so it's all good. I got out for a nice ride.

I headed out later to see my daughter, Karen, in Palmyra. She needed my help getting a low 3-drawer dresser that she had bought at a shop in the West Wayne Plaza in Macedon to her apartment. A friend of hers named June had a truck so I was the muscle. We had no issues. A friend of hers named Al helped with more muscle to get the dresser up the flight of stairs into her apartment. Then I slid things around her bedroom to put the dresser into its final position. No worries.

Sunday, 6/20/2021 to Saturday, 6/26/2021

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 5 times this week, 6.45 miles.

I ran once this week, 1.01 mile.

I biked 2 times this week, 26.88 miles.
I took 26,579 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike.

BTW, I am on a 361 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/19). There were a few days when a mile was all I could walk or limp.

COVID-19: I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 6/19/2021

3269 steps, 49/119 resting/max HR, 10:00 hrs sleep, 178.6 lbs, 7 floors climbed

walk: 1.1 miles, 19:13, 17:29, 23 feet elevation gain, 77/87 avg/max HR, 103 avg cadence, 70F, 76% RH, 5 to 12 NNE wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 185.06 miles

bike: 13.66 miles, 1:00:21, 13.4/20.8 avg/max mph, 121 feet elevation gain, 58 avg cadence, 69F, 80% RH, 5 to 12 NNE wind, mostly sunny

I got out a bit later than usual. I did a walk then bike The swanlings (?) that I saw last week were a lot bigger than last week. They were too far away on Long Pond to get a good picture. I do love this route with Lake Ontario on one side and the three ponds (Buck, Long and Cranberry) on the other. There were a lot more people out since I got out a bit later than usual.

Christine had an upset stomach so she slept most of the afternoon. So .. quiet Father's Day. I cooked up my own supper: Lloyd's Ribs and baked potatoes along with a salad. They are so easy to make that even I can make them ... win! Mmm!

Monday, 6/21/2021

4300 steps, 49/137 resting/max HR, 11:18 hrs sleep, 180.0 lbs, 10 floors climbed

run: 1.01 mile, 9:10, 9:07 pace, 23 feet elevation gain, 127/138 avg/max HR, 153 avg cadence, 78F, 77% RH, 4 to 18 SSE wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 186.07 miles

Well ... I thought I would test out my right heel and take a real nice and easy run. Good idea .... NOT! My right heel really complained later in the day. So ... I guess I am walking for right now.

I went out to Palmyra and Macedon to see Karen, my daughter, and Michael, my oldest son. My ex, Nancy, was with Karen. I helped her by taking out 3 loads of garbage and her old A/C to the ex's car so she could recycle it. I was at Michael's for a while before the skies in the west started to darken. A severe thunderstorm was forecast so I left. I was at Walmart in on the other side of Macedon when the thunderstorm hit. It was just letting up when I left there to continue westward home. I got a bit wet but wasn't drenched when I got out to the car with a few groceries.

Then ... the fun started. There were leaves and small branches on 31. The stoplight at 31 and Kraeg Rd was out so everyone treated as a 4-way stop causing a big back up. I got through that after a few minutes. Then a tree was across most of 31 about 1/2 mile farther up the road. It was backed up so I made my way into a neighborhood to try to get around the tree. I took it slow since there were larger branches and leaves to dodge. 

House with tree tearing down the front that I drove by - WHEC picture

Then ... I saw a house that a fallen tree had blown out the front of the house, 13WHAM link here and WHEC link here. I didn't have any trouble getting home once I got to I-490W, I-390N and the Parkway East. I texted my youngest son, David, and found that all he experienced was lots of wind and rain. Karen IM'ed to tell me that her power was out in Palmyra for a couple of hours 

Tuesday, 6/22/2021

4402 steps, 47/106 resting/max HR, 6:22 hrs sleep, 179.9 lbs, 7 floors climbed

walk: 1.25 miles, 21:50, 17:29 pace, 23 feet elevation gain, 76/95 avg/max HR, 105 avg cadence, 62F, 45% RH, 15 to 25 mph NW wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 187.32 miles

I had to go into L3Harris on my day off to deal with a secure email issue and stuck around for half a day. So I got late for a walk out to Spanish Gardens and back.

Wednesday, 6/23/2021

5901 steps, 47/103 resting/max HR, 5:40 hrs sleep, 181.1 lbs, 5 floors climbed

walk: 1.5 miles, 26:35, 17:44 pace, 26 feet elevation gain, 84/112 avg/resting HR, 104 avg cadence, 55F, 75% RH, calm, sunny

shoes: black Brooks Adrenaline GTS20, 188.82 miles

My right heel hurt but I got out for a walk out to Ling Rd and back. It was my 365th day in my walk/run/bike streak which I started on June 24th, 2020. An accomplishment ... I guess.

Stats for my 365 day walk/run/bike streak:

93 walks for 152.01 miles, 1.63 miles/walk

9 snowshoes for 19.02 miles, 2.11 miles/snowshoe

176 runs for 677.91 miles, 3.85 miles/run

111 bikes for 1489.84 miles, 13.42 miles/bike

What have I learned? Well ... I am stubborn. I got out there every day ... rain, shine, ice or snow. I fought through and am fighting through various injuries ... a right IT band issue (Lakeshore Country Club on 12/19/2020) and now plantar fasciitis in my right heel. I would much rather have the right IT band issue, trust me. An IT band issue doesn't start hurting until you have run a couple of miles. Plantar fasciitis ... ****ing hurts! I can barely walk when I first get up or start walking during the day. As of right now ... I can't run a race (at my version of a race pace at age 63) or even go out a run! Will I go to the doctor? I should ... right? Oh ... I might eventually. I have never liked going to a doctor ... never have and probably never will. Aaarrrggghhh!!!

I had to go in again on my day off for a cluster**** of a day. The Ricoh tech that I wanted to escort in to look at a printer at 8:30 AM didn't show up until 10:30 AM ... and then his SD card didn't work and the printer error wouldn't allow him to fix it by using a network cable from his laptop. So ... I will have to go in on my day off tomorrow too! I also had to edit the SMTP server name on all the secure printers when the IT fix to have to old name point to the new name didn't appear to work.

Thursday, 6/24/2021

1299 steps, 53/107 resting/max HR, 9:21 hrs sleep, 180.1 lbs, 2 floors climbed

bike: 13.44 miles, 1:09:27, 11.6/18.6 avg/max mph, 213 feet elevation gain, 51 avg cadence, 81F, 33% RH, 6 to 16 mph SSE wind, mostly cloudy

I got out before supper for a warm and windy ride. The wind was in my face both directions but mostly on the way back when I was tired from fighting it on the way out. I was extremely glad that my darling wife, Christine, had supper almost done when I got home. I was pooped and hungry!

Friday, 6/25/2021

3105 steps, 53/106 resting/max HR, 10:34 hrs sleep, 179.6 lbs, 8 floors climbed

walk: 1.1 miles, 19:50, 18:03 pace, 23 feet elevation pace, 80/91 avg/max HR, 99 avg cadence, 78F, 54% RH, 4 to 18 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 189.92 miles

I got for a walk. My right heel hurt ... like usual. What else is new?

Saturday, 6/26/2021

4303 steps, 53/105 resting/max HR, 181.5 lbs, 9 floors climbed

walk: 1.5 miles, 26:42, 17:49 pace, 33 feet elevation gain, 95/111 avg/max HR, 106 avg cadence, 77F, 63% RH, 3 to 15 SW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 191.42 miles

My PCP wanted to get a blood test to check my TSH level so I headed the lab right next to his office in Irondequoit, Well ... it's closed during the summer. The nearest one was in Webster ... so out to Webster I drove in a light rain. My TSH went from 10.9 six months ago to 5.33 which is barely out of the normal range.

I got out for a bit longer walk after it stopped raining. 

Sunday, 6/13/2021 to Saturday, 6/19/2021

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 7 times this week, 9.0 mile

I didn't run this week.

I biked 4 times this week, 46.30 miles.
I took 34,701 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike.

BTW, I am on a 354 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/12). There were a few days when a mile was all I could walk or limp.

COVID-19: NYS reached 70% of adults with at least 1 dose of the vaccine so all restrictions are lifted.  I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 6/13/2021

1973 steps, 51/116 avg/max HR, 8:30 hrs sleep, 179.3 lbs, 9 floors climbed

bike: 16.22 miles, 1:17:11, 12.6/21.5 avg/max mph, 295 feet elevation gain, 55 avg cadence, 69F, 76% RH, 4 to 7 mph NE wind, mostly sunny

I decided to change it up and try a new route (or at least one I hadn't been on for a while). So ... I headed out onto the pier, out to Long Pond, down to Janes Rd and back on the LOSP trail. I wanted something a bit different. 

Monday, 6/14/2021

5750 steps, 50/92 avg/max HR, 5:26 hrs sleep, 178.6 lbs, 14 floors climbed

walk: 1.4 miles, 25:34, 18:10 pace, 23 feet elevation gain, 76/86 avg/max HR, 97 avg cadence, 68F, 68% RH, 2 to 11 mph SSW wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 176.06 miles

I got out for a little morning walk. I tried to be nice to my right heel.

walk: 1.2 miles, 19:28, 16:15 pace, 23 feet elevation gain, 76/87 avg/max HR, 107 avg cadence, 66F, 80% RH, 6 to 19 mph WNW wind, partly cloud4

shoes: black Brooks Adrenaline GTS20, 177.46 miles

I got out before supper for another stroll. Gotta keep my step count up!

Tuesday, 6/15/2021

7053 steps, 49/88 resting/max HR, 6:37 hrs sleep, 181.0 lbs, 10 floors climbed

walk: 1.7 miles, 27:00 estimated, 59F, 100% RH, 11 to 18 mph WNW wind, drizzle

shoes: black Brooks Adrenaline GTS20, 179.16 miles

There was a light rain but I exercise before work so I got out and got it done. I pressed the Start on my Garmin Venu but I didn't check to see if it started. I headed out to the Redbox at the 7-11 on Lake Ave to get the "Godzilla vs Kong" DVD on its first day of release. I was kind of peeved about no digital record of this walk but what can you do?

Wednesday, 6/16/2021

2223 steps, 47/123 resting/max HR, 6:54 hrs sleep, 182.4 lbs, 1 floor climbed

bike: 9.14 miles, 47:33, 11.5/23.0 avg/max mph, 249 feet elevation gain, 55 avg cadence, 58F, 65% RH, 2 to 17 mph N wind, sunny

I made up a route to get in a little bike. I headed out to the Redbox at the 7-11 on Lake Ave to turn back  the "Godvilla vs Kong" DVD (review: unimpressed), out to Ontario Beach Park (waves 1 to 2 feet) and out the LOSP Trail to Island Cottage and back. Greenleaf Road has been grooved in preparation for either paving or chipseal so I won't be running or biking on it for a while.

Thursday, 6/17/2021

3962 steps, 44/108 avg/max HR, 8:49 hrs sleep, 182.2 lbs, 12 floors climbed

walk: 1.4 miles, 20:58, 14:59 pace, 20 feet elevation gain, 82/118 avg/max HR, 114 avg cadence, 58F, 61% RH, 2 to 8 mph SSW wind, sunny

shoes: black Brooks Adrenaline GTS20, 180.66 miles

I put in heel cushions in my running shoes and headed out for a walk. Why heel cushions? Well ... I barely took 2000 steps yesterday and my right heel ached that's why. So ... they helped. I started slow and built up to a brisk walk ... I even tried a slow run for 1/4 mile before a slight right ankle pain told me to stop that. Still ... the day is young and full of possibilities.

Friday, 6/18/2021

6132 steps, 44/116 resting/max HR, 8:29 hrs sleep, 182.4 lbs, 2 floors climbed

bike: 11.58 miles, 54:20, 12.8/20.7 avg/max mph, 207 feet elevation gain, 55 avg cadence, 66F, 53% RH, 4 to 15 mph SSW wind, cloudy.

It was warm and windy out of the west so I made up a loop route (and a bit shorter).

It was my last day before a week of vacation so I had a bit of walking to do around the L3Harris buildings plus a bit of grocery shopping to do. Result? My right heel hurt quite a bit plus I got a splitting headache. Whatever! Someone told me about Walkfit and someone else told me about some cushions at Wegmans that helped him with plantar fasciitis. So ... I went to Wegmans for some retail foot therapy ... I hope.

Saturday, 6/19/2021

7608 steps, 50/117 resting/max HR, 8:38 hrs sleep, 182.3 lbs, 8 floors climbed

walk: 1.1 miles, 18:52, 17:11 pace, 13 feet elevation gain, 81/91 avg/max HR, 104 avg cadence, 68F, 80% RH, 1 to 13 mph SW wind, partly sunny

shoes: black Brooks Adrenaline GTS20, 181.76 miles

bike: 9.36 miles, 41:27, 13.5/24.9 avg/max mph, 210 feet elevation gain, 58 avg cadence, 72F, 80% RH, 3 to 12 mph SW wind, partly sunny

walk: 1.1 miles, 20:35, 18:45 pace, 20 feet elevation gain, 85/97 avg/max HR, 99 avg cadence, 76F, 80% RH, 3 to 13 SW wind, partly sunny

shoes: black Brooks Adrenaline GTS20, 182.86 miles

I bought a pair of Dr Scholl's Orthotics for Plantar Fasciitis, link here, yesterday at Wegmans. I had to trim off about 1/4 inch at the tip to get them to fit in my size 12 Brooks Adrenaline GTS20 running shoes. I decided to try them out to doing an impromptu duathlon (walk/bike/walk). I walked pretty well. I could feel some discomfort in my right heel but no pain ... a good thing on my mile loop #1. My bike was on my 15K route. I feel a bit more discomfort on my mile loop #2 so I took it a bit slower.

walk: 1.1 miles, 20:05, 18:16 pace, 13 feet elevation  gain, 79/88 avg/max HR, 99 avg cadence,  72F, 50%, light wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 183.96 miles

Then ... I got out for another mile before supper. These shoe inserts work well ... so far.

I had thought all day about the trail runners who were down at Letchworth State Park doing Many on the Genny. I had been seeing a few pictures on Facebook. The results were posted late Saturday night, Ultrasignup link here. There were 114 finishers and 17 who didn't finish. I ran/walked this race in 2017 in 12:43:44. I do believe that my lovely wife, Christine, would divorce me if I attempted it again (maybe she was kidding?). She was quite distraught that she didn't know where I was for hours as I walked up 20 miles up the east side of the course.

Sunday, 6/6/2021 to Saturday, 6/12/2021

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 4 times this week, 4.4 miles

I ran 1 this week for 3.1 miles.

I biked 4 times this week, 55.73 miles.
I took 29,672 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I 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. BTW, I am on a 347 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/5). There were a few days when a mile was all I could walk or limp. My right heel hurts and sometime really HURTS ... but I still walk and run.

UPDATE: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while after the severe pain that I experienced walking after a nice and easy 5K run on Monday.

COVID-19: CDC guidelines say that vaccinated people can go about their lives except in areas where masks are required. I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 6/6/2021

1708 steps, 49/110 resting/max HR, 7:31 hrs sleep, 180.5 lbs, 5 floors climbed

bike: 15.65 miles, 1:15:16, 12.5/22.3 avg/ma HR, 236 feet elevation gain, 59 avg cadence, 78F, 56% RH, 5 to 15 mph SSW wind, partly cloudy

I got out for a bike on my longer "Out to East Manitou Rd and around. It was warm and windy with a stiff breeze out of the south. I was OK for the first 12 miles and then ran out of energy on the last 3 miles. I ran on Facebook that Barry Cherney and his Giggle riders rode 126 miles yesterday in the same conditions. Wow ... I never could do that!

Monday, 6/7/2021

7193 steps, 49/146 avg/max HR, 6:31 hrs sleep, 179.9 lbs, 13 floors climbed

run: 3.1 miles, 26:03, 8:24 pace, 59 feet elevation gain, 134/148 avg/max HR, 161 avg cadence, 75F, 65% RH, 2 to 5 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 170.46 miles

I hadn't run in 7 days so I decided to do a nice and easy 5K on my "Out to Dewey Ave" route. I tried to not heel strike and not do anything stupid. It was already warm and I was sweaty when I got done. My splits were: 8:25, 8:23, 8:26 and 7:51 over the last 0.1 mile.

Later ... my right heel bothered me the rest of the day. I limped as I did my rounds at L3Harris. I limbed as I did my grocery shopping at BJs and Wegmans. It ****ing sucked. I took some ibuprofen when I got home. Did I mention that it ****ing sucked?

Tuesday, 6/8/2021

5902 steps, 46/98 avg/max HR, 180.1 lbs, 7 floors climbed

walk: 1.0 mile, 18:01, 18:03 pace, 13 feet elevation gain, 71/84 avg/max HR, 102 avg cadence, 71F, 100% RH, calm, cloudy.

shoes: black Brooks Adrenaline GTS20, 171.46 miles

I wanted to bike this morning instead of a walk this morning but it rained overnight. My right heel decidedly didn't like my 5K run yesterday. It still hurt a bit this morning so I did a slow walk/slight limp on my "Another mile" route. It sucks ... but whatever.

run: 1.1 miles, 18;33, 16:54 pace, 20 feet elevation gain, 78/120 avg/max HR, 110 avg cadence, 73F, 100% RH, calm, cloudy

shoes: black Brooks Adrenaline GTS20, 172.56 miles

I got out for another walk before supper. My right heel felt a bit better but not so much. Let's just say I didn't limp ... almost. It still sucked ... but not as bad.

Wednesday, 6/9/2021

1645 steps, 46/128 avg/max HR, 7:50 hrs sleep, 181.4 lbs, 10 floors climbed

bike: 13.29 mile, 53:45, 14.8/19.7 avg/max mph, 125 feet elevation gain, 64 avg cadence, 74F, 90% RH, 1 to 8 mph SSW wind, partly cloudy.

No rain overnight so out for a ride on my usual "Out to East Manitou Rd" route. There wasn't so much wind so I pushed the pace. Warm and humid but also my fastest ride of 2021. 

Thursday, 6/10/2021

5167 steps, 45/85 avg/max HR, 7:30 hrs sleep, 181.5 lbs, 8 floors climbed

walk: 1.1 miles, 19:03, 17:21 pace, 13 feet elevation gain, 74/84 avg/max HR, 104 avg cadence, 65F, 78% RH, 2 mph E wind, cloudy

shoes: black Brooks Adrenaline GTS20, 173.66 miles

I had thought about waking up early, walking to some place where I could see the partial solar eclipse at sunrise (5:35 AM) but I didn't. I was awake at 5:18 AM and the dawn did look a bit dim. Anyway ... I stretched and got out for "Another mile". My right heel hurt a bit and I limped a bit. Sucked.

Hamlin State Park - taken by NY State Park

Hamlin State Park - taken by Amy McDonald of WHEC

 I figured that the Internet and Facebook would have plenty of pictures ... and they did. 

walk:1.2 miles, 21:34, 17:56 pace, 13 feet elevation gain, 75 avg/98 avg/max HR, 103 avg cadence, 66F, 63% RH, 8 mph E wind, sunny

shoes: black Brooks Adrenaline GTS20, 174.86 miles

I got out for a walk before supper on another "Another mile" route. This one is out to the Spanish Gardens entrance on Latta Rd. I stretched my right heel before and after my walk.

Friday, 6/11/2021

5074 steps, 45/107 avg/max HR, 8:18 hrs sleep, 179.6 lbs, 1 floor climbed

bike: 13.44 miles, 1:04:46, 12.4/19.5 avg/max mph, 157 feet elevation gain, 56 avg cadence, 61F, 98% RH, 5 to 10 mph ENE wind, partly cloudy.

A bit chilly and breezy bike on my usual "Out to East Manitou Rd" route. I was glad that I paused just after I started, turned around and put on my Brooks jacket. I definitely needed it later. Uneventful ride but nice as always with Lake Ontario on one side and the three ponds on the other. I saw a blue heron on Buck Pond on the way back just before the bridge and the boat launch.

Saturday, 6/12/2021

2983 steps, 

bike: 13.35 miles, 58.44, 13.6/19.4 avg/max HR, 144 feet elevation gain, 62 avg cadence, 64F, 86% RH, 6 to 12 mph ENE wind, mostly sunny

Another bike to rest my right heel. A nice and peaceful ride on my usual route.

My darling wife and I headed out later to have a late lunch or early supper at the Bill Gray's on Island Cottage. We both had burgers (mushroom swiss for Christine and bacon for me), fries and 1/2 price chocolate shakes. Mmm ... very filling! Then it was off to the Garden Factory on Buffalo Rd to shop for perennials. It was near closing time so it wasn't too crowded.

We ended up with 2 lavender, 2 double knockout roses and 2 boomerang lilac trees. I watered the plants with some of my sweat too. Ok ... I watered them with water too!

Sunday, 5/30/2021 to Saturday, 6/5/2021

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 4 times this week, 5.98 miles

I ran once this week for 4.5 miles.

I biked 3 times this week, 40.34 miles.
I took 37,349 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. BTW, I am on a 340 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/29). There were a few days when a mile was all I could walk or limp. My right heel hurts and sometime really HURTS ... but I still walk and run.

COVID-19: CDC guidelines say that vaccinated people can go about their lives except in areas where masks are required. I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/30/2021

3684 steps, 48/103 resting/max HR, 9:47 hrs sleep, 180.2 lbs, 6 floors climbed

bike: 13.62 miles, 1:01:35, 13.3/19/9 avg/max HR, 141 feet elevation gain, 61 avg cadence, 53F, 49% RH, 5 to 10 mph NNE wind, mostly sunny

I got out for a nice ride on my "Out to East Manitou Rd" route. It was a bit later so there were more people out: walkers, runners and bicyclists. A peaceful ride between Lake Ontario on one side and 3 ponds (Buck, Long and Cranberry) on the other.

walk: 1.67 miles, 26:26, 15:51 pace, 20 feet elevation gain, 79/96 avg/max HR, 110 avg cadence, 57F, 67% RH, 2 to 11 NNE wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 158.55 miles

I decided that I needed steps before supper so I just headed out for some steps. My right heel hurt at first but it loosened up so it was just an ache. Still ... it kind of sucks. But ... I got some steps. My splits were: 

Monday, 5/31/2021

7318 steps, 49/137 resting/max HR, 181.2 lbs, 17 floors climbed

run: 4.5 miles, 39:10, 8:42 pace, 112 feet elevation gain, 129/142 avg/max HR, 159 avg cadence, 53F, 81% RH, 4 to 9 mph NNE wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 163.05 miles

I got for a steady run on my "Out by the pier and around" route. It was a bit early so there weren't many people out yet. My splits were: 8:52, 8:38, 8:37, 8:42 and 8:29 over the last 0.5 mile.

It's the end of May ... so it's stat time ... such as it was.

I walked 13 times in May for 24.9 miles, 1.92 miles/walk and 

I ran 16 times in May for 69.93 miles, 4.35 miles/run

I ran 3 races in May ... unbelievably

 05/02 Medved Madness 13.73 miles 3:10:09 13:51 pace

 05/15 Lilac Virtual 10K 6.2 mile 53:26 8:37 pace

 05/25 Run Our River - May 5K 25:43 8:05 pace

I biked 10 times in May for 128.99 miles, 12.9 miles/bike

I took 241,769 steps in May and 1,048,994 steps so far in 2021.

Tuesday, 6/1/2021

6625 steps, 45/94 resting/max HR, 5:53 hrs sleep, 180.8 lbs, 3 floors climbed

walk: 1.21 miles, 31:00, 25:36 pace, 47 feet elevation gain, 71/84 avg/max HR, 74 avg cadence, 60F, 56% RH, 1 to 9 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 164.26 miles

Well ... I had left hip spasms during the middle of the night ... aww! I am a left side sleeper but that was impossible ... so I slept on my right side for a while. I haven't slept on my right side in decades. I could barely walk when I got up. My left hip and my right heel made me hobble slowly to the bathroom and to the window to check the weather. But ... I hobbled downstairs, got dressed and hobbled slowly on a mile walk. My streak continues.

Wednesday, 6/2/2021 

4002 steps, 47/103 resting/max HR, 7:56 hrs sleep, 182.6 lbs, 7 floors climbed

bile:13.36 miles, 59:16, 13.5/21.6 avg/max mph, 138 feet elevation gain, 63 avg cadence, 63F, 64% RH, 1 to 11 mph SSW wind, sunny

I thought about a run but I knew I would be doing a lot of walking during the day I chose a bike instead. It was around 60 so I chose shorts, a long sleeve tech and my Brooks jacket. My ride was nice with a tailwind on the way out and headwind on the way back.

Thursday, 6/3/2021

6859 steps, 45/123 resting/max HR, 8:22 hrs sleep, 181.5 lbs, 8 floors climbed

walk: 2.0 miles, 24:02, 12:00 pace, 49 feet elevation gain, 91/126 avg/max HR, 128 avg cadence, 63F, 100% RH, calm, drizzle

shoes: black Brooks Adrenaline GTS20, 166.26 miles

I had another horrible night sleeping last night. Left hip pain woke me up at 3 AM! I took some ibuprofen at 4 AM but couldn't sleep so I just stayed up. The pain had subsided enough so I got out for a walk/run at 6 AM. I did a 1 mile walk out and 1 mile run back in a drizzle. I was pretty wet when I got back ... no worries. My splits were: 14:42 and 9:17. 

Friday, 6/4/2021

2815 steps, 48/99 resting/max HR, 178.8 lbs, 6 floors climbed

bike: 13.36 miles, 1:02:07, 12.9/17.8 avg/max mph, 79 feet elevation gain, 68F, 87% RH, 4 to 11 mph SSW wind, sunny

I got for a nice bike on my usual "Out to East Manitou Rd" route. Just the usual peaceful ride with Lae Ontario on one side and the three ponds on the other.

Saturday, 6/5/2021

5866 steps, 49/100 resting/max HR, 7:57 hrs sleep, 180.9 lbs, 10 floors climbed

walk: 1.1 miles, 20:09, 18:21 pace, 30 feet elevation gain, 75/91 avg/max HR, 101 avg cadence, 78F, 45% RH, 5 to 18 mph W wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 167.36 miles

I got out for a little "Another mile" route. It was all I could do. I wanted to make sure that I had enough for the rest of my day.

I headed out to Palmyra to see my daughter, Karen, in the late morning. I took out her garbage, cardboard and did 3 loads of laundry. It was warmer every time I went outside but there was a wind so it wasn't so bad. 

Sunday, 5/23/2021 to Saturday, 5/29/2021

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, 1.3 miles

I ran 3 times this week for  9.78 miles.

I biked 2 times this week, 26.8 miles.
I took 51,641 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. BTW, I am on a 333 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/22). There were a few days when a mile was all I could walk or limp.

COVID-19: CDC guidelines say that vaccinated people can go about their lives except in areas where masks are required. I have to wear a mask when I go to work at L3Harris per Ricoh policy. I still wear a mask when I go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/23/2021

7763 steps, 45/138 resting/max HR, 7:34 hrs sleep, 178.3 lbs, 20 floors climbed

run: 3.50 miles, 32:24, 9:16 pace, 95 feet elevation gain, 126/141 avg/max HR, 150 avg cadence, 75F, 73% RH, 20 to 27 mph NW wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 142.70 miles

I have ran past this dolphin on the edge of the Pelican's Nest property over a hundred times and just noticed it today

I hedged on whether to run or walk ... I chose run. I hedged on what distance: 2, 3.1 or 3.5 ... I chose 3.5 miles. It was warm and windy so I chose a nice and easy pace. My splits were: 8:50, 8:57, 9:36 and 9:12 over the last 0.5 mile.

I showered and headed out to Palmyra to see my daughter, Karen. We chatted and I helped her with stuff around her apartment.

I had signed up for the Lilac 10K. I chose the Virtual option instead of a Live event. I uploaded the 10K (53:24, 8:37 pace) that I ran last Sunday on 5/16. I was a bit dismayed when I looked at the live results. The 5K had 840 finishers (link here) and the 10K had 629 finishers (link here). What? There is no way that I am or will be comfortable with that many masked people around me. Some runners are all gung-ho about the return to live racing ... not me. UPDATE: I read the COVID-19 restrictions. There were wave starts of 50 runners every 5 minutes from 7:30 AM to 11:10 AM with a staging corral, on-deck corral and start corral.

Monday, 5/24/2021

4101 steps, 45/107 resting/max HR, 177.1 lbs, 10 floors climbed

bike: 13.37 miles, 1:02:10, 12.9/18.1 avg/max HR, 141 feet elevation gain, 63 avg cadence, 54F, 89% RH, 8 to 15 mph ENE wind, mostly cloudy

The one second that the adults weren't preening themselves

"Hank" (according to Eric Eagan)

There are 3 swans swimming in the distance (it looked better IRL)

I thought of running, walking or biking ... I chose biking. It was a bit chilly so I chose pants, a long sleeve tech and Brooks jacket. It was definitely needed. I stopped to take pictures on the way back.

Tuesday, 5/25/2021

15924 steps, 46/150 resting/max HR, 7:46 hrs sleep, 178.5 lbs, 26 floors climbed

run: 3.1 miles, 25:44, 8:17 pace, 59 feet elevation gain, 131/148 avg/max HR, 161 avg cadence, 66F, 86% RH, 2 to 10 mph SSW wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 145.80 miles

My right heel seems to always feel wonky now. But ... I got up, got dressed and got out there for a run. I started slow and ran with a mid foot stride instead of my usual heel strike. It felt OK so I headed into my "Out to Dewey Ave" route for a 5K. I pushed the pace a bit more with each mile and finished feeling OK. My splits were: 8:29, 8:22, 8:07 and 7:20 over the last 0.1 mile. Negative splits!

Well ... I signed up for the Run Our River 5K around 9:30 AM! It's a 6 race series of 5Ks put on by Rochester Running Company and Robinhood Racing on the same course along the Genesee River the last Tuesday of the month for the next 6 months (May through October). I had already run a 5K in the morning AND it was pretty much the hottest night of 2021 (so far) so I didn't know what to expect.

run: 3.18 miles, 25:43, 8:05 pace, 43 feet elevation, 142/152 avg/max HR, 161 avg cadence, 83F, 40% RH, 5 to 22 mph SW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 148.98 miles

I had a bit of trouble finding the race venue so I just parked my Trax in the Corn Hill neighborhood. I walked quickly to the Ford St Bridge and got my race bib with just 7 minutes to spare. The race bribe was a pair of socks ... thanks! I met up with running friends for a bit before the race. I didn't know how my right heel would handle a race after running a not so easy 5K before 7 AM.

And we were off! It had been a long time since I had raced a 5K. I started out slow and let the speedy runners go. A 5K race is longer than you think. The river course along both sides of the Genesee River was uneven. So ... I had a bit of trouble about 1/2 mile in with an uneven patch and tweaked my right hamstring. It hurt but I ran onward. Mental note: don't wear sunglasses next race! It was hot and I really didn't push my pace. I fought the urge to break into a walk ... mile 1 ... mile 2 ... mile 3 .... where is the finish ... and ... done! I was dripping and out of breath when I got done. 

I hung around for a bit. I had finished in front of Prem Kumar. He had been pacing his son, Javi, plus he had told me his legs were trashed from running the Sehgahunda 72K (the Sehgahunda Trail Marathon on Saturday and the Vale of Three Falls (a hilly 5K, 10K and 15K on Sunday) over the last weekend. It made me smile when I told me that I had inspired him to run so many races back when we had first met.

I walked back to the Trax ... it was still there! I had a bit of trouble getting my personal cell to tell me Google Maps directions back home until I realized that it was saying them via Bluetooth. I turned on my Aftershok Air ... voila ... directions in my ears! It was OK once I got to 490W.

I did OK. I was totally surprised that I had raced a 8:05 pace 5K. I seriously thought that I had run a 9:05 pace. It felt like I was running ... so ... slow. I was 36th out 103, results here. I was 2nd out of 8 in my M 60-69 age group, link here.

Wednesday, 5/26/2021

5865 steps, 45/98 resting/max HR,  7:41 hrs sleep, 177.8 lbs, 8 floors climbed

walk: 1.3 miles, 23:46, 18:19 pace, 20 feet elevation gain, 75/88 avg/max HR, 100 avg cadence, 75F, 63% RH, 5 to 15 mph SW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 150.28 miles

My right heel and hamstring both hurt this morning so I decided that a short and easy walk was best. Running after 2 5Ks or biking wouldn't have been wise. I did what I could. My splits were a slow 18:02 and 16:30 over the last 0.3 mile.

Thursday, 5/27/2021

2768 steps, 47/111 resting/max HR, 179.9 lbs, 4 floors climbed

bike: 13.43 miles, 1:02:51, 12.8/21.4 avg/max mph, 138 feet elevation gain, 60 avg cadence, 54F, 77% RH, 3 to 19 mph WNW wind, mostly cloudy

I got out a for chilly and windy bike ride on my usual "Out to East Manitou Rd" route. There was a stiff headwind heading out and a nice tailwind on the way back. So ... a slow out and a fast back!

Friday, 5/28/2021

7862 steps, 45/130 resting/max HR, 9:01 hrs sleep, 179.7 lbs, 9 floors climbed

run: 2.0 miles, 17:32, 8:45 pace, 72 feet elevation gain, 123/133 avg/max HR, 157 avg cadence, 46F, 72% RH, 26 to 35 mph NE wind, wind chill 37F, cloudy

shoes: black Brooks Adrenaline GTS20, 152.28 miles

I decided to ease back into running with a nice and easy run on my 2 mile "Out to Stutson St Overlook" route. I kept my stride short and push at all. It was chilly so I wore pants, a long sleeve tech and light running gloves. It's been only 3 days since I sweat my ass off racing a 5K.

I was out and about later and thought that I had been a bit premature putting away my winter coat and mittens. Brr ... it was 39F according to the Trax!

Saturday, 5/28/2021

7358 steps, 48/140 resting/peak HR, 11:46 hrs sleep (I don't think so), 178.2 lbs, 18 floors climbed

4.6 miles, 39:39, 8:37 pace, 128 feet elevation gain, 132/142 avg/max HR, 159 avg cadence, 49F, 77% RH, 14 to 26 mph ENE wind, wind chill 44F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 156.88 miles

I got for a nice and easy run on my "Out by the pier" route. It was a bit chilly so I wore shorts and a long sleeve tech. I saw a mounted RPD officer at the Ontario Beach Park along with people watching or playing beach volleyball. My right heel is weird ... I can run and walk on it. But ... it hurts like the dickens after I get done. It sucks.

Christine and I went all in on the Spectrum OnDemand series "The Bite", link here and review here. We binged on all 6 episodes. It may be too early to watch COVID-19 fiction but ... COVID-19 and zombies ... wow!