Sunday, 7/25/2021 to Saturday, 7/31/2021

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 3 times this week, 3.3 miles.

I didn't run this week.

I biked 5 times this week, 67.1 miles.
I took 20,691 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. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurts after a day of walking.

BTW, I am on a 396 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/24). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. 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). No, I don't believe in the Big Lie or any of the Republican nonsense (believe me, I could use stronger words).

Sunday, 7/25/2021

3259 steps, 45/128 resting/max HR, 7:55 hrs sleep, 180.6 lbs, 12 floors climbed

bike: 15.54 miles, 1:05:45, 14.2/23.4 avg/max mph, 105 feet elevation gain, 57/85 avg/max cadence, 74F, 80% RH, 3 to 18 mph W wind, partly cloudy

I got out early on my longer "Out to East Manitou Rd and around" route. I had pumped up my tires on Thursday. I also added another several shots of WD-40 on my crankshaft to try to cure that clicking noise that has been driving to drink when I pedaled. I started cycling and it still clicked but it was softer and not consistent like before ... it came and went. I felt it was a great ride. I seemed to pedal better. I think having something to eat before I headed out was a help.

Monday, 7/26/2021

3461 steps, 52/126 resting/max HR, 9:54 hrs sleep, 181.4 lbs, 7 floors climbed

walk: 1.1 miles, 18:30, 16:53 pace, 20 feet elevation gain, 81/89 avg/max HR, 106 avg cadence 

shoe: Kuru Atom 1.1 miles

bike: 9.21 miles, 40:58, 13.5/20.0 avg/max mph, 67 feet elevation gain, 55/84 avg/max cadence

I got out for a walk and bike. I wanted to get out for another walk but my right heel hurt a bit and I decided that it wasn't worth it. The weather was: 83F, 47% RH, 1 to 11 mph NW wind, partly sunny.

My darling wife, Christine, decided to "bite" into our DVR backlog. We watched the rest of "Blacklist" and "Good Witch" (including the series finale where Sam, Cassie and Abigail drive off so Sam and Cassie can travel the world while Abigail goes to live in Tuscany). Next up was "The Real Sharknado" from the Animal Planet with Fin and April from Sharknado fame dispatching some Sharknado myths (shock!). Lastly ... we watched the latest episode of "A Discovery of Witches" with Matthew and Diana.

Tuesday, 7/27/2021

1199 steps, 50/135 resting/max HR, 7:14 hrs sleep, 182.7 lbs, 4 floors climbed

bike: 13.41 miles, 53:20, 15.1/20.2 avg/max HR, 51 feet elevation gain, 55/75 avg/max cadence, 75F, 69% RH, 2 to 15 mph NW wind, cloudy

I got out for a late morning bike (vacation day 2) on my usual "Out to East Manitou Rd" route. The wind was out of the NW right in my face mostly but not too bad. I could see showers coming in from the west so I pushed when I made the turn for home. The wind pushed me home. I felt a few drops with about 2 to 3 miles to go but nothing more. The result was my fastest ride on this route ever. Nice!

Wednesday, 7/28/2021

2823 steps, 52/98 resting/max HR, 11:38 hrs sleep (doubtful), 182.4 lbs, 3 floors climbed

walk: 1.1 miles, 17:48, 16:13 pace, 5 feet elevation gain, 84/92 avg/max HR, 108/119 avg/max cadence, 68F, 80% RH, 6 to 14 NE wind, mostly sunny

shoe: Kuru Atom 2.2 miles

I got out for a walk on day 400 of my walk/run/bike streak (greater than 1 mile). Today was another of the 1.1 mile walk days. My right heel was and is still bothering me. I haven't run in over 2 weeks. I do what I can with what I've got. Yes, I should see the doctor but will I?

Thursday, 7/29/2021

2765 steps, 46/125 resting/max HR, 5:56 hrs sleep (I woke up at 4:19 AM), 182.2 lbs, 12 floors climbed

bike: 13.37 miles, 56:48, 14.1/20.2 avg/max mph, 54 feet elevation gain, 56/75 avg/max cadence, 66F, 82% RH, 2 to 7 mph SSW wind, cloudy

I got out for a nice ride. I had a nice pace on the way out (turned out to be a tailwind) of 15.7 mph on Edgemere Drive. Then ... I passed by a bike doing at least 5 mph faster. I said "Wow!" as he passed. Then ... I was 2.2 mph slower on the way back as I headed into a headwind.

Friday, 7/30/2021

3486 steps, 51/93 resting/max HR, 8:14 hrs sleep, 181.3 lbs, 6 floors climbed

walk: 1.1 miles, 19:41, 17:56 pace, 13 feet elevation gain, 82/115 avg/max HR, 103/156 avg/max cadence, 65F, 85% RH, 3 to 14 mph N wind

shoe: Kuru Atom 3.3 miles

I got out for a short walk ... just to get it done. Whatever. But ... my lovely wife, Christine, and I did get it done. Amore at long last!

Saturday, 7/31/2021

3698 steps, 47/120 resting/max HR, 7:53 hrs sleep, 181.0 lbs, 8 floors climbed

bike: 15.57 miles, 1:09:55, 13.4/23.6 avg/max mph, 101 feet elevation gain, 56/75 avg/max cadence, 54F, 54% RH, 4 to 10 mph SW wind, mostly sunny

I got out a nice bike on my usual longer weekend "Out to East Manitou Rd and around" route. I was a mile 6.45 before I realized that I had forgotten my RoadID and Aftershox Air headphones ... I rode onward. I saw a shirtless runner on Edgemere Drive that was really flying ... I would say about a 7 minute pace ... wow!

I headed out a bit after noon to see my daughter, Karen, in Palmyra. She appeared to have recovered from her operation. I took out her garbage and recycling. I also found Karen didn't have any extra ink for her Canon Pixma MX493 printer that I had given her last year. But she did have 2 full KCYM sets of ink from her old unused Brother printer ... lol! 

A couple picture of flowers in Palmyra NY

It's the end of July so it's stat time ... such as they were.

I walked 20 times in July for 23.38 miles, 1.17 miles/walk and have taken 80 walks so far in 2021 for 119.88 miles, 1.50 miles/walk

I didn't run at all in July and have taken 97 runs so far in 2021 for 318.27 miles, 3.28 miles/run.

I biked 19 times in July for 215.91 miles, 11.36 miles/run and have taken 50 bikes for 650.51 miles, 12.41 miles/bike.

I walked 113.892 steps in July and have taken 1,290,649 steps so far in 2021.

So ... I walk and ride nowadays ... how I wish I could run. I just don't want to go to a doctor or podiatrist. I guess I am afraid of what I will think out. A bit depressing but I carry on the best I can.

I didn't run at all

Sunday, 7/18/2021 to Saturday, 7/24/2021

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 5 times this week, 5.6 miles.

I didn't run this week.

I biked 4 times this week, 44.06 miles.
I took 36,806 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.

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 389 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/17). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. 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). No, I don't believe in the Big Lie or any of the Republican nonsense (believe me, I could use stronger words).

Sunday, 7/18/2021

3357 steps, 54/106 resting/max HR, 8:03 hrs sleep, 181.6 lbs, 9 floors climbed

bike: 13.30 miles, 1:09:58, 11.4/16.1 avg/max mph, 56 feet elevation gain, 51/71 avg/max cadence, 69F, 83% RH, 2 to 10 mph N wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 206.9 miles

I got out for a nice ride. The LOSP Trail was still a bit wet from yesterday's rain. This WHEC10 graphic shows why ... the KROC airport got 3.3 inches of rain which broke a record of 2.04 inches set in 1873. July 2021 is already the 5th wettest July on record with lots more July to go!

Rain, rain, rain!

This sunflower in Palmyra was above my head!

I headed out to Palmyra to help my daughter, Karen, after a bit. She is still tired from her operation on Tuesday. I took out 3 loads of trashs, 2 loads of recycling and walked her dog, Pooka. I also picked up 2 packs of bottled water from Walmart for her. I tried to convince to use a Brita or equivalent filter system but had no luck.

Monday, 7/19/2021

7604 steps, 54/99 resting/max HR, 5:54 hrs sleep, 180.1 lbs, 13 floors climbed

walk: 1.1 miles, 19:50, 18:03 pace, 10 feet elevation gain, 78/98 avg/max HR, 100/151 avg/max cadence, 70F, 85% RH, 1 to 10 mph WSW wind, hazy

shoes: black Brooks Adrenaline GTS20, 208.0 miles

Fresh art from Instagram's chalk.mom

I got out for a walk. My right heel loosened up eventually. Argh ...

Tuesday, 7/20/2021

5960 steps, 49/103 resting/peak HR, 7:40 hrs sleep, 181.7 lbs, 9 floors climbed

walk: 1.1 miles, 19:01, 17:20 pace, 14 feet elevation gain, 77/90 avg/max HR, 104/122 avg/max cadence, 70F, 93% RH, 3 to 9 SW wind, hazy

shoes: black Brooks Adrenaline GTS20, 209.1 miles

I slept horribly so I was a bit tired when I woke up at 5:20 AM. I usually alternate between bike and walk but I just didn't have the energy or focus even a short bike so I chose a walk. My right heel loosened up eventually ... bah ...

Wednesday, 7/21/2021

3445 steps, 52/115 resting/peak HR, 9 floors climbed

bike: 13.30 miles, 1:04:58, 12.3/17.3 avg/max mph, 54 feet elevation gain, 54/96 avg/max cadence, 65F, 85% RH, 1 to 14 mph N wind, cloudy

I got out for a nice bike on my usual route between Lake Ontario and the 3 ponds (Buck, Long and Cranberry). My knees hurt a bit but I got it done.

Thursday, 7/22/2021

6123 steps, 50/101 resting/max HR, 8:41 hrs sleep, 180.5 lbs, 9 floors climbed

walk: 1.2 miles, 21:38, 18:00 pace, 7 feet elevation gain, 77/102 avg/max HR, 103/148 avg/max cadence, 67F, 76% RH, 12 to 14 mph NW wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 210.3 miles

I thought about a bike and probably should have because my right heel hurt like hell after I got done with my Ricoh on-site work at L3Harris. The printers were needy.

The new Amazon distribution center at the RTP is progressing ...

Our first knockout rose!

Friday, 7/23/2021

5145 steps, 48/131 resting/max HR, 7:09 hrs sleep, 7 floors climbed

bike: 9.46 miles, 51:13, 11.1/28.8 avg/max mph, 64 feet elevation gain, 53/103 avg/max cadence, 67F, 79% RH, 2 to 8 mph W wind, hazy

I got out for a bike on my "Out on the pier and around" route. A nice ride. There was a "Your Speed Is" radar machine at the bottom of the little hill at Edgmere Drive and Dewey Ave ... I got to 27 mph!

Saturday, 7/24/2021

5172 steps, 46/114 avg/max HR, 8:33 hrs sleep, 180.7 lbs, 8 floors climbed

I decided to do another walk/bike/walk duathlon. I guess it's my thing every now and then. The weather was: 75F, 56% RH, light wind, mostly cloudy.

walk #1: 1.1 miles, 17:47, 16:12 pace, 2 feet elevation gain, 80/92 avg/max HR, 108/116 avg/max cadence

bike: Venu says 5.09 miles (actually 8 miles according to onthemapgo.com), 41:20 (according to 11.6 mph avg), 86 feet elevation gain, 53/81 avg/max cadence

I decided to ride a new route and headed out south on the Genesee Riverway Trail. I turned around when I got to the end of the boardwalk along the Genesee River. I don't remember turning off my Edge 530 when I stopped to take a drink but I must have. I didn't see that it was stopped until I got just past the Ontario Beach Park. I swore a wee bit ... oh well. I tried to map my ride on mapmybike.com and mapmywalk.com but they didn't open (now they do) so I did it on onthegomap.com. It turned out to be 8 miles which is a bit short for my usual ride but it was long enough.

walk #2: 1.1 miles, 20:28, 18:39 pace, 6 feet elevation gain, 82/97 avg/max HR, 102 avg cadence

I got out for a slower walk since my right heel hurt a bit. I do what I do. I almost certainly should see a doctor or a podiatrist (even better) but ... will I? Probably not ... unless my lovely wife, Christine, drives me to it both literally and physically.

There were a couple of running-related events that I could have got to today: The GRTC First Annual Member's Picnic (33 signed up) and another MFAMTL 8 hour trail run (49 ran) at Oatka Creek Park in Scottsville. The picnic might have been a bit fun but the MFAMTL would have been totally not a good idea. I just didn't feel up to it and it's probably why I picked a fight with my wife ... I really should kiss and make up a bit ... which I did.

I watched a lot of the Summer Olympics. There were a lot of sports ... dressage, 3x3 basketball, mens beach volleyball, women's beach volleyball, rowing women's 8, women's foil, 400m men's final (go Tunisia!), women's weightlifting, women's 10m air rifle, men's gymnastics (vault, floor), skateboard, women's soccer, men's team handball ... to name a few.

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!