Sunday, 8/15/2021 to Saturday, 8/21/2021

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, 3.4 miles.

I didn't run this week.

I biked 3 times this week, 40.66 miles.
I took 23.545 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. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 417 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/14). 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. L3Harris went back to all mask policy despite vaccination status on 8/3. 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 (and then got the vaccine). I know the drill.

Sunday, 8/15/2021

1557 steps, 51/136 avg/max HR, 9:02 hrs sleep, 178.0 lbs, 3 floors climbed

bike: 11.54 miles, 52:29, 13.2/23.0 avg/max mph, 52 feet elevation gain, 55/84 avg/max cadence, 69F, 62% RH, 13 to 20 ENE wind, mostly sunny

I got out for a shorter than usual bike on my almost never used "Out to Long Pond Rd and around" route. I don't like it because it goes on Long Pond Rd from Janes Rd all the way to its end on Edgemere Drive. It had too much traffic at 2 PM for my taste. I guess all roads have less traffic in the early morning hours.

Later in the day I realized that I had signed up for the Geneva Half Marathon last year and it had been deferred until this weekend. Well ... it had been today and I didn't even try to defer it until next week. I seriously doubt that I will ever run a half marathon race again. Right now I would be happy with 5K at 10:00 pace. Anyway ... the Geneva Half Marathon had 201 finishers, results here. I did notice that there were 3 finishers in my M 60-64 age group.

Monday, 8/16/2021

5654 steps, 52/122 avg/max HR, 7 floors climbed

walk: 1.2 miles, 17:24, 14:32, 31 feet elevation gain, 99/129 avg/max HR, 116/156 avg/max cadence, 73F, 81% RH, 6 to 23 ENE wind, cloudy

shoe: Kuru Atom 14.50 miles

I got out in the afternoon since I was busy all day. I pushed my pace up to a slow and slightly painful run for about 1/2 of the 1.2 miles. It felt like all the cushioning in my feet isn't there anymore ... kind of depressing ... :-( 

Tuesday, 8/17/2021

5908 steps, 53/96 resting/max HR, 8:46 hrs sleep, 180.5 lbs, 11 floors climbed

walk: 1.1 miles, 19:46, 18:01 pace, 4 feet elevation gain, 82/110 avg/max HR, 104/156 avg/max cadence, 70F, 100% RH, calm, cloud

shoe: Kuru Atom 15.60 miles

It had rained overnight so I thought it wouldn't be a good idea for a bike. My right heel bothered me a bit but I got a walk done.

Well ... this story, Hero bystander saves alligator trainer from attack in dramatic rescue, certainly made the news. A children's birthday party at Scales and Tails in West Valley City, Utah took a dramatic turn when the alligator, Darth Gator, chomped onto the hand of the trainer, Lindsay Bull, and puller her into a tank of water. A man in the crowd, Donnie Wiseman, jumped into the tank onto the alligator's back and tried to wrestle the woman's hand out of the alligator's mouth ... while his wife continued to film it! Luckily, the alligator loosened his grip and both got out safely. The trainer will regain full use of her hand. Whew!!!

Wednesday, 8/18/2021

1394 steps, 52/118 resting/max HR, 7:02 hrs sleep, 181.9 lbs, 6 floors climbed

bike: 13.61 miles, 1:02:59, 13.0/29.6 avg/max mph, 115 feet elevation gain, 55/87 avg/max cadence, 73F, 95% RH, 3 to 9 mph SSW wind, light sprinkle

I got out for a nice bike on a slightly longer "Out on the pier and Janes" route. There was a really light sprinkle of rain.

Thursday, 8/19/2021

4656 steps, 52/94 resting/max HR, 4:51 hrs sleep, 182.4 lbs, 8 floors climbed

walk: 1.1 miles, 20:41 18:52 pace, 20 feet elevation gain, 87/95 avg/max HR, 101/109 avg/max cadence, 72F, 100% RH, 3 to 22 mph NNE wind, cloudy

shoe: Kuru Atom 16.70 miles

It had rained a lot overnight and I wanted to do another bike but there was still a real light sprinkle ... so I walked. My right heel hurt a bit so I did the best I could. Whatever ... I got it done.

Friday, 8/20/2021

1504 steps, 48/117 resting/max HR, 7:46 hrs sleep, 183.1 lbs, 3 floors climbed

bike: 13.51 miles, 1:01:27, 13.2/21.3 avg/max HR, 51 feet elevation gain, 55/80 avg/max cadence, 71F, 100% RH, 3 to 9 mph SW wind, partly cloudy

I got out a bit earlier than usual to try out my new Garmin Varia RVR515 Rearview Radar that I installed on the back of my bicycle. It looks like a champ ... it beeped and flashed red when a car was coming and gave me a visual indication of how close the car was and how many were coming. When the coast was clear it flashed great. It even told me of traffic on the LOSP when I rode on the LOSP Trail. My ride on the bike was fine as usual. Did I mention that I like riding with the 3 ponds (Buck, Long and Cranberry) and Lake Ontario on the other?

Saturday, 8/21/2021

2872 steps, 47/116 resting/max HR, 6:54 hrs sleep, 181.6 lbs, 7 floors climbed

My darling wife, Christine, had "COVID stay at home" fever and had to get out. So we went to the Garden Factory to get some plant fences (our roses had been knocked down by the roofers that did our townhouse roof) and then Buffalo Wild Wings for lunch. We had their chicken sandwich and split a pitcher of beer. It was VERY filling. Then Christine dragged me to Aldi's for some grocery shopping. She likes shopping there because she says their prices are cheaper than Wegmans. I like Wegmans for their convenience.

Anyway ... I was VERY full from lunch so my streak had to wait and wait ... and wait some more until I got manage to waddle (just kidding ... I think) over to my bike.

bike: 11.47 miles, 52:46, 13.0/20.4 avg/max mph, 71 feet elevation gain, 52/77 avg/max cadence, 76F, 93% RH, 1 to 10 ESE wind, mostly cloudy

I managed to do my "Out to Long Pond Rd and around" route. The traffic on Long Pond Rd was a bit more manageable with my new RTL315 rearview radar. Ahh ... electronics

Sunday, 8/8/2021 to Saturday, 8/14/2021

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, 4.4 miles.

I didn't run this week.

I biked 4 times this week, 50.66 miles.
I took 29,484 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. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 410 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/7). 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. L3Harris went back to all mask policy despite vaccination status on 8/3. 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 about anything (believe me, I could use stronger words).

Sunday, 8/8/2021

798 steps, 47/126 resting/max HR, 8:24 hrs sleep, 3 floors climbed

bike: 15.54 miles, 1:08:09, 13.7/22.9 avg/max mph, 101 feet elevation gain, 57/82 avg/max cadence, 74F, 67% RH, 2 to 8 mph W wind, sunny

I got out for a bike on my slightly longer "Out to East Manitou Rd and around" route. I saw a solitary blue heron on Buck Pond. I passed within 20 feet of it and knew that it would fly off if I braked to a stop (I tried that twice last month) so I rode onward. I saw at 15 bicycle riders coming toward me at 9:13 AM as I headed up LOSP Trail to Greenleaf Rd.

We watched a lot of US gold medal Summer Olympics coverage on Sunday afternoon. The Summer Olympics were already over by Sunday morning at 9 AM and I already knew the scores on all the games (Women's beach volleyball, Women's basketball, Women's soccer for the bronze, Men's basketball and Women's Water Polo) but it was still enjoyable. But ... I watched a LOT of Summer Olympics and I'm kind of glad it's over.

Then ... we lucked into a TCM run of Ester Williams movies (her 100th birthday was today). We saw half of 1949's Take Me Out to the Ball Game (with Frank Sinatra, Gene Kelly and Betsy Garrett), then 1952's Million Dollar Mermaid (with Victor Mature, Walter Pidgeon and David Brian) and  and the hilarious 1945 Thrill of a Romance (with Van Johnson and opera singer Lauritz Melchoir). We set up a DVR of 1946's Easy to Wed (with Van Johnson and Lucille Ball) and went to bed.

Monday, 8/9/2021

6233 steps, 47/108 resting/max HR, 6:53 hrs sleep, 181.6 lbs, 7 floors climbed

walk: 1.65 miles, 25:23, 15:24 pace, 15 feet elevation gain, 88/127 avg/max HR, 112/155 avg/max cadence, 75F, 84% RH, 1 to 7 mph SW wind, mostly cloudy

shoe: Kuru Atom 10.55 miles

I got out for a walk on my "Out to Ling Rd" route. I stretched before and after. I felt a bit better so I threw in a 0.2 mile of an easy run. But ... my right heel hurt like hell by the time I got home around 1 PM. My 2 Solemender that I bought last week for my right heel came in the mail today. I unboxed it and put the 2 rollers in the freezer right away. I rolled my right heel after one of them had gotten cold enough ... it did help. Stretching helped too.

Tuesday, 8/10/2021

2863 steps, 44/116 resting/max HR, 7:46 hrs sleep, 180.2 lbs, 3 floors climbed

bike: 13.31 miles, 1:02:05, 12.9/18.0 avg/max mph, 50 feet elevation gain, 53/70 avg/max cadence, 77F, 77% RH, 1 to 7 mph W wind, mostly cloudy

10X on my cell helped bring this blue heron a lot closer

My lovely wife, Christine, says this is a hibiscus

I woke up a lot during the night plus I had set my alarm for 5:35 AM instead of 5:50 AM so I was a bit tired when I woke up. But ... a streak doesn't continue on its own ... so I got up, got dressed and got it done. I considered cutting my ride a bit short but did my usual "Out to East Manitou Rd" route. I was glad I did. 

My new Livall bike helmet

Today was my trial run with my Livall bike helmet that I bought off of Indiegogo on May 13th. It took a long time to get to me, Easy Post link here. It was shipped via boat on 6/28 and didn't get into USPS's tracking system until 7/30. I received it on 8/7. It's a smart helmet that has lights, turn signals controlled on the handlebars, an intercom with other Livall helmets (that I will never use) and can even play music off my cellphone (haven't tried it yet). I have it hooked up to the Garmin HR strap. I think it will come in handy for early morning rides.

It's amazing the things you see when you look around. I saw that the town of Greece had built a sidewalk in that tiny playground at the end of Long Pond Rd. I had wondered what they had been doing all spring and most of the summer. I saw a line of seagulls on top on one house on Edgemere Drive. I looked around for Hitch, Tippi, Rod and Jessica from The Birds but all was quiet ... for now. I stopped to take a picture of a hibiscus and a blue heron on Long Pond. I tried for a closer picture of another blue heron on Buck Pond but it was camera shy.

Wednesday, 8/11/2021

3935 steps, 46/123 resting/max HR, 181.7 lbs, 8 floors climbed

walk: 1.65 miles, 24:33, 14:54, 7 feet elevation gain, 91/128 avg/max HR, 113/160 avg/max cadence, 75F, 100% RH, calm, partly cloudy

shoe: Kuru Atom 12.20 miles

An overnight rain almost washed out the latest art from Instagram's chalk.mom

I got out on my slightly longer "Out to Ling Rd" route. I threw in a 0.4 mile run in the middle. I stretched before, after and during the day. I didn't much walking during the day and my right heel did hurt. I believe it would have been gotten worse if I had. But ... I am being aggressive in stretching and icing my right heel ... so I am hopeful.

Thursday, 8/12/2021

5000 steps, 46/127 resting/max HR, 8:33 hrs sleep, 180.4 lbs ,7 floors climbed

bike: 8.50 miles, 41:54, 12.2/29.2 avg/max mph, 115 feet elevation gain, 54/86 avg/max cadence, 77F, 77% RH, 6 to 18 SSW wind, mostly cloudy

I got out on a shorter "Out on the pier and around" route for two reasons: the sunrise and my right knee. When I got to a rise on River St I could see the sunrise was imminent and that a boat was leaving so I hurried to a good vantage point. I got a few good pictures. A photographer with a camera and lot more expensive lens showed me his shots. Nice! I got up to 28 mph at the Edgemere Drive and Dewey Ave hill according the Greece PD radar trailer ... speedy! I do like the rush of the wind! So ... a good start to the day!

My home office setup in the basement

My home office setup ... my L3Harris laptop on the left is tied to the left 2 LCDs and my personal Dell E6430 laptop is tied to the right (and largest) LCD.

Friday, 8/13/2021

6771 steps, 50/100 avg/max HR, 6:36 hrs sleep, 7 floors climbed

walk: 1.1 miles, 19:04, 17:22 pace, 5 feet elevation gain, 82/92 avg/max HR, 105 avg cadence, 77F, 80% RH, 1 to 10 mph S wind, partly cloudy

shoe: Kuru Atom 13.30 miles

I slept in a bit for another  45 minutes when my alarm went off at 5:35 AM and was feeling a bit lethargic so I just did my "Another mile" route. I got it done. Walking instead of running kind of sucks but I am trying to stretch. It's a pain!!!

The roses have bloomed!

The knockout roses that we got at the Garden Factory have taken off and bloomed quite nicely.

Saturday, 8/14/2021

3884 steps, 50/136 resting/max HR, 6:08 hrs sleep, 180.9 lbs, 10 floors climbed

bike: 13.31 miles, 56:26, 14.2/18.3 avg/max mph, 53 feet elevation gain,  55/78 avg/max cadence, 70F, 62% RH, 4 to 10 mph W wind, mostly sunny

I was up at 5:45 AM but puttered around on email and Facebook until I finally thought ... "well, a ____ doesn't get done by itself" where the blank is filled with a walk, run, or bike (or maybe two or all three). So I got up, got dressed and got out there. I decided on a nice and easy bike on my usual "Out to East Manitou Rd" route. I saw the usual sights with more people out since I was out a bit later than usual. A nice and easy bike to  start a Saturday!

Seeing eye to eye with a sunflower ...

I went to see my daughter, Karen, in Palmyra. I did the usual for her ... take out her trash and recycling. She told me what had been going on and we watched some Steve Colbert monologues from her laptop.

Sunday, 8/1/2021 to Saturday, 8/7/2021

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, 5.7 miles.

I didn't run this week.

I biked 4 times this week, 43.13 miles.
I took 28,452 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 403 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/31). 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. L3Harris went back to all mask policy despite vaccination status on 8/3. 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, 8/1/2021

2647 steps, 51/89 resting/max HR, 9:56 hrs sleep, 179.2 lbs, 5 floors climbed

walk: 1.1 mile, 17:40, 16:07 pace, 7 feet elevation gain, 84/93 avg/max HR, 105/119 avg/max cadence, 67F, 785 RH, 4 to 14 SSW wind, cloudy

shoe: Kuru Atom 4.4 miles

Weathered art from Instagram's chalk.mom

I got out a nice walk after a brief wait for a brief drizzle. My right heel was a bit tight at first but it loosened up after 1/4 mile or so.

There was a local trail run held at Mendon Ponds Park over the weekend called the Mighty Mosquito 99 Mile Relay, link here. There were 12 solo finishers and 8 relay team finishers.

Monday, 8/2/2021

4419 steps, 48/123 avg/max HR, 7:18 hrs sleep, 181.3 lbs, 8 floors climbed

bike: 9.5 miles, 44:58, 12.7/30.2 avg/max mph, 84 feet elevation gain, 56/98 avg/max cadence, 61F, 95% RH, 3 to 9 mph W wind, sunny.

I got out for a nice bike on my "Out on the pier and around" route. There weren't too many people or cars out. I didn't notice that I didn't have my RoadID or Aftershox Air headphones until after I stopped ... wow. I just heard the wind in my ears.

The new Amazon building at RTP looks to be a 5 story building

My first back at Ricoh servicing the L3Harris printers was the usual. The guy who covered me for 2 of the 5 days couldn't get online so he didn't get the emails that the printers sent or that Ricoh boxes were on the dock ... so nothing was done. No worries ... I got it all done. I've been doing Ricoh printers for Ricoh for 5 years now and did Lexmark printers for Synergy for 7.5 years before that so it's all good. I'm happy to provide printer support for L3Harris (and all its previous names). 

Tuesday, 8/3/2021

5765 steps, 52/97 resting/max HR, 181.7 lbs, 6 floors climbed

walk: 1.2 miles, 2:43, 18:56 pace, 14 feet elevation gain, 77/86 avg/max HR, 98/112 avg/max cadence, 61F, 80% RH, 4 to 11 mph SSW wind, sunny

shoe: Kuru Atom 5.5 miles

I got out for a mile. My right heel hurt a bit but it loosened up. I enjoyed the sunshine. You do see more stuff when you walk than when you run.

L3Harris went back to mask at all times corporate-wide policy regardless of your vaccination status. So .... back to wearing my face mask (I still did before so it was no change for me).

Wednesday, 8/4/2021

1810 steps, 47/111 resting/max HR, 7:47 hrs sleep, 182.6 lbs, 2 floors climbed

bike: 9.53 miles, 44;37, 12.8/30.7 avg/max mph, 98 feet elevation gain, 58/89 avg/max cadence, Stretched before and after, felt OK. Weather: 62F, 94% RH,  4 to 5 mph SSW wind, hazy

A great ride! I got out on my "Out on the pier and around" route with a little side trip to the 7-11 on Lake Ave to take back a couple of Redbox DVDs that I had "watched" overnight. I was surprised by a buzzing sound as I was heading out on the pier. It turned out to be a fixed wing drone (wingspan was about 2 feet) that was going out and back along the pier and then out and back along the boardwalk. Hmm ... I thought as I headed back and then along the boardwalk ... I saw the person holding the controller on the beach right by the water. It was a good vantage point to control a drone. The rest of the ride was good. I always enjoy heading down the hill at Edgemere Drive and Dewey Ave as fast as I can to see how fast I can go .... whoosh!

A beautiful sunset from the Char-Broil on Island Cottage Rd

Thursday, 8/5/2021

7566 steps, 47/101 resting/max HR, 7:59 hrs sleep, 181.4 lbs, 9 floors climbed

walk: 1.2 miles, 19:55, 16:38 pace, 28 feet elevation gain, 83/109 avg/max HR, 108 avg cadence, 62F, 94% RH,  4 to 5 mph SSW wind, hazy

shoe: Kuru Atom 6.7 miles

I got out for another mile. I stretched out my right heel before and after. I am a bit hopeful that stretching will help my right heel. I did push up my pace to a trot on the grassy area between the Greenleaf Meadows and the hole on the LOSP Trail fence (to and from) so the mosquitoes would have a faster target (me).

Friday, 8/6/2021

762 steps, 50/118 resting/avg HR, 7:51 hrs sleep, 181.7 lbs, 6 floors climbed

bike: 13.33 miles, 57:42, 13.9/19.6 avg/max mph, 53 feet elevation gain, 57/94 avg/max cadence, 67F, 87% RH, 3 to 8 mph SSW wind, mostly sunny

I got out for a nice bike on my usual "Out to East Manitou Rd" route. I enjoy this route with the ponds on one side and Lake Ontario on the other side. I saw 2 blue herons (1 at Buck and 1 at Long). They look so skinny and gave me the side eye as I rode by.

Saturday, 8/7/2021

5483 steps, 48/115 resting/max HR, 7:56 hrs sleep, 180.8 lbs, 8 floors climbed

I decided to get out there for another WBW. What else is there to do on a Saturday morning?

walk: 1.1 mile, 18:16, 16:37 pace, 6 feet elevation gain, 84/114 avg/max HR, 109/154 avg/max cadence, 68F, 83% RH, 7 mph SW wind, cloudy

shoe: Kuru Atom 7.8 miles

bike: 10.77 miles, 51:28, 12.6/21.7 avg/max HR, 86 feet elevation gain, 54/83 avg/max cadence, 70F, 78% RH, 7 mph SW wind, cloudy

There was a lot of activity on the boardwalk at the Ontario Beach Park. I saw a pole vault and volleyball competitions betting set up.

walk: 1.1 mile, 19:43, 17:58 pace, 8 feet elevation gain, 84/93 avg/max HR, 102 avg cadence, 72F, 78% RH, 8 mph SW wind, cloudy

shoe: Kuru Atom 8.9 miles

I made sure that I stretched out my right heel before and after each activity. It felt OK for the first walk and slightly less than OK for the second walk. Then I stretched every time I got up during the day. It hurts but I am sure that stretching is helping.

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.