Sunday, 12/5/2021 to Saturday, 12/11/2021 - Freezeroo #1

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, 6.15 miles.

I ran 4 times this week, 9.67 miles.

I didn't bike this week.

I took x 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 pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 529 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/4). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the bosster 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 got the vaccine).

Sunday, 12/5/2021

7395 steps, 49/142 resting/max HR, 7:29 hrs sleep, 184.2 lbs, 17 floors climbed

run: 3.11 miles, 26:48, 8:38 pace, 45 feet elevation gain, 134/145 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 322.46 miles

I got out a bit earlier for a nice and easy 5K. I started out at a dog slow pace on my "Out to Stutson St Overlook" route. I must have sped up because I did get an 8:38 pace. My splits were: 8:44, 8:45, 8:23 and 8:43 over the last 0.11 mile. I got it done.

Monday, 12/6/2021

6715 steps. 50/105 resting/max HR, 6:06 hrs sleep, 184.5 lbs, 14 floors climbed

Walk: 2.0 miles, 28:10, 14:04 pace, 15 feet elevation gain, 90/100 avg/max HR, 121/145 avg/max cadence, 48F, 71% RH, 16 mph S wind, wind chill 43F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 324.46 miles

Well ... I went to bed late around 11:30 PM last night and Nebula woke me up around 4:30 AM. I think I got back to sleep before my alarm went off at 5:50 AM. But ... I got up, got dressed and got out for a walk. It was warmer and windy. There is a high wind advisory for this afternoon and evening. I moved some branches off of the LOSP Trail so others wouldn't have to do it. My splits were: 14:00 and 14:07. 

Tuesday, 12/7/2021

9365 steps, 45/136 resting/max HR, 8:20 hrs sleep, 186.1 lbs, 13 floors climbed

Run: 3.1 miles, 26:59, 8:42 pace, 54 feet elevation gain, 129/139 avg/max HR, 163/170 avg/max cadence, 30F, 69% RH, 8 mph WNW wind, wind chill 20F, clear.

Shoes: Brooks Adrenaline GTS20 black: 327.56 miles

It had gotten colder overnight and the wind had died down but ... a fine dusting of snow greeted me when I stepped outside into the pre-dawn darkness. It was a run day so I ran. I started out at a slow pace and kept it there. I didn't see or feel any ice but I didn't make any sudden turns either. The wind was a bit nippy as I headed out west on the LOSP Trail. I kicked and/or placed a few fallen branches out of the way. Just out and back, baby ... got it done! My splits were: 8:40, 8:51, 8:34 and 8:55 over the last 0.1 mile. 

Wednesday, 12/8/2021

8097 steps, 52/110 resting/max HR, 185.3 lbs, 13 floors climbed

Walk: 1.05 miles, 14:57, 14:15 pace, 30 feet elevation gain, 91/104 avg/max HR, 117/140 avg/max cadence, 27F, 93% RH, 3 mph SW wind, light snow

Shoes: Brooks Adrenaline GTS20 black: 328.61 miles

I got for a short walk in the pre-dawn darkness. It was snowing lightly and about 1/4 inch had fallen overnight. I had no issues with traction so I did a brisk pace.

I had to cut the walk short because I had to be at the U-Haul outside of Palmyra at 8 AM. Why you ask? Well ... I had agreed to help move my ex-wife, Nancy, from Palmyra to Canandaigua. I was the truck driver and provided the muscle when one guy begged out because of a rolled ankle and another guy had to quit after his back gave out. This left a guy named Willy and I doing the rest of the move. The loading of the truck went OK though. We had to leave a couch behind because we couldn't get it out of the apartment. I don't know how it got in but we couldn't figure out how to get it out. The drive to Canandaigua went OK. I even backed up the 10 foot truck down a driveway without a spotter. I did get out several times to figure out where I was going. Her new apartment was on the third floor and had an elevator. We found a 5 foot long cart by the back door. This made the unloading of the truck go a lot better than we expected. We were done by noon. Nancy had donuts for snacking while we loaded and pizza after we unloaded. Everything went smoothly. 

Thursday, 12/9/2021

5040 steps, 49/95 resting/max HR, 8:59 hrs sleep, 184.5 lbs, 10 floors climbed

Walk: 1.1 mile, 18:01, 16:23 pace, 26 feet elevation gain, 85/95 avg/max HR, 112/132 avg/max cadence, 27F, 80% RH, 7 mph W wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 329.71 miles

I debated whether I should do a walk or a run. My usual schedule called for a run but my body told me to walk. It's a good thing too. There was black ice on the LOSP Trail and I would have surely fallen when I turned on it if I had been running. I adjusted my gait to keep myself upright. I cut my walk down to 1 mile too. 

Friday, 12/10/2021

6533 steps, 48/99 resting/max HR, 7:50 hrs sleep, 187.7 lbs, 15 floors climbed

Walk: 2.0 miles, 27:59, 13:58 pace, 18 feet elevation gain, 91/108 avg/max HR, 121/149 avg/max cadence, 37F, 65% RH, 6 mph SW wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 331.71 miles

Freezeroo #1 is tomorrow so it was definitely a walk day today. I got out at a brisk pace on my "Another 2" route. My splits were 13:59 and 13:55. 

Saturday, 12/11/2021

steps, 

I was up early around 5:30 AM like usual on a Saturday. I had plenty of time before the start of Freezeroo #1 at 10AM. I didn't even start to get ready until 8:30 AM. I was out the door at 8:55 AM and was down at the Northern Christian Academy on Spencerport Rd at 9:20 AM with a stop for gas at BJs. 

I didn't want to take a warm up run ... so I did a real short one. It was to pass the time and make sure that I had the proper gear. It was the mid 50s so I wore shorts, a long sleeve tech and light running gloves.

Run: 0.3 mile, 2:52, 9:34 pace, 26 feet elevation gain, 102/118 avg/max HR, 153/160 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 332.01 miles

Run: 3.16 miles, 25:53, 8:11 pace, 13 feet elevation gain, 137/151 avg/max HR, 160/175 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 335.17 miles

I lined up back a bit farther than I usually do. And ... we were off! I started out slow and slowly built a bit of speed. Miles 1 and 2 went well. I passed a few runners. Then ... the wheels fell off a bit. I just couldn't get my breath and felt a slight stitch in my right side. I went into a run and walked when I had to until the finish. I was happy that I broke 26. I was out of breath but otherwise OK. I did the usual ... go out way too hard in mile 1 and 2 (7:53 and 7:56 pace) and paid for it in mile 3 (8:49 pace) and closed the last 0.16 mile at 7:36 pace. I really didn't think I was running that fast. My running spreadsheet says that I was only 10 seconds slower than my fastest 5K of 2021 way back in May before I came back with plantar fasciitis in my right foot. I did OK. I was 64th out of 136, results here. I was 6th out of 17 in my M 60-64 age group, results here. 

Cruising into the finish - taken by Christina Darlak Ruhland

There were 2 other races in Rochester today around the same time. The Reindeer Run 5K put on by Yellow Jacket Racing was held downtown with 596 finishers, results here. The Winter Trail Festival (affectionally known as WTF) put on by TrailsROC was held in Powdermill Park. There were 3 different versions: the Lisa Valone Memorial 5 Miler with xx finishers, results here; the Jill Jacket Memorial 10 Miler with xx finishers, results here and the 15 Miler with xx finishers, results here.

Then the It's A Wonderful Life 5K was held out in Seneca Falls at 4:40 PM ... which was right about when a cold front with 50 to 60 mph winds was ripping through upstate NY. There were 4306 registered and 3170 finishers, results here. Years ago ... I would have thought about running the Freezeroo and then the It's A Wonderful Run 5K ... but maybe next year ... lol!

Sunday, 11/28/2021 to Saturday, 12/4/2021

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, 6.0 miles.

I ran 4 times this week, 14.86 miles.

I didn't bike this week.

I took 50,816 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 pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 522 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/27). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster 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 got the vaccine).

Sunday, 11/28/2021

5448 steps, 47/139 resting/max HR, 6:55 hrs sleep, 183.9 lbs, 16 floors climbed

Run: 3.1 miles, 27:18, 8:48 pace, 39 feet elevation gain, 131/143 avg/max HR, 157/167 avg/max cadence, 30F, 95% RH, 3 mph ESE wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 301.59 miles

I decided to do another run today since my right heel felt pretty good. I thought about 2 miles but did my "Out to Stutson St Overlook" route at a nice and easy pace. No worries ... sucesss! My splits were: 9:04, 8:55, 8:28 and 8:33 over the last 0.1 mile. 

Monday, 11/29/2021

7897 steps, 45/97 resting/max HR, 6:58 hrs sleep, 183.6 lbs, 8 floors climbed

Walk: 2.0 miles, 27:49, 13:54 pace, 20 feet elevation gain, 89/105 avg/max, 120/140 avg/max cadence, 28F, 86% RH, 6 mph NNW wind, wind chill 23F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 303.59 miles

I woke up during the night and then did a stupid thing ... I checked my watch. It was 4:10 AM ... and I couldn't get back to sleep. So ... I checked email and Facebook. I tried to go back to sleep but ... why bother? Hence ... an early walk. It was chilly but there wasn't much wind. The LOSP Trail and sidewalk on Greenleaf Rd looked a bit shiny so I was on the lookout for black ice. I didn't find any so I didn't slow down much. My splits were: 13:55 and 13:54.

Tuesday, 11/30/2021

7054 steps, 49/143 resting/max HR, 6:49 hrs sleep, 185.2 lbs, 16 floors climbed

Run: 3.11 miles, 26:46, 8:37 pace, 36 feet elevation gain, 133/146 avg/max HR, 162/170 avg/max cadence, 34F, 80% RH, 5 mph S wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 306.70 miles

It was dark, chilly but not so windy when I woke up at 5:50 AM. It was a run day so I checked my email and Facebook for a few minutes and then got to it. I wanted a 5K so I chose my simple out and back "Out to Dewey Ave" route. It's boring but it's a 5K. I set a steady pace and headed out. I sped up a bit after each mile so I got a negative split. My splits were: 8:46, 8:41, 8:28 and 7:42 over the last 0.11 mile.

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

I took 14 walks in November for 28.01 miles, 2.0 miles/walk and 125 walks so far in 2021 for 184.89 miles, 1.48 miles/walk.

I took 16 runs (yes, 16!) times in November for 62.09 miles, 3.88 miles/run and 128 runs so far in 2021 for 412.58 miles, 3.22 miles/run.

I ran 1 race in November:

 11/25 Race with Grace 10K 54:26 8:40 pace 161st/514 6th/26 in my M 60-64 age group

I took 204,503 steps in November and 1,878,084 steps so far in 2021.

Wednesday, 12/1/2021

6626 steps, 49/137 resting/max HR, 7:38 hrs sleep, 184.7 lbs, 12 floors climbed

Walk: 2.0 miles, 26:21, 14:09 pace, 27 feet elevation gain, 124/138 avg/max HR, 124 avg cadence, 36F, 69% RH, 9 mph W wind, wind chill 29F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 308.70 miles

Today was a walk day so I got up, got dressed, got out and got it done. It was a bit warmer and a bit windier than yesterday. My right heel felt pretty good. I can still feel a bit of discomfort but wearing compression socks and stretching before and after has really helped. My splits were: 13:09 and 13:09.

Thursday, 12/2/2021

7142 steps, 49/144 resting/max HR, 7:31 hrs sleep, 185.6 lbs, 17 floors climbed

Run: 3.1 miles, 26:29, 8:32 pace, 29 feet elevation gain, 134/148 avg/max HR, 162/170 avg/max cadence, 45F, 76% RH, 16 mph SW wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 311.80 miles

I was woken up around 4:30 AM by our new cat, Nebula. She just decided to wake up and clean herself so ... I knew I wouldn't get back to sleep. I got up when my alarm went off at 5:50 AM, got dressed and got out. It was a run day so I got out there. I headed out at a steady but slow pace. I went out on my simple out and back "Out to Dewey Ave" route. I started slow and sped up a bit on each mile. And ... done! My splits were: 8:42, 8:42, 8:28 and 7:42 over the last 3.1 mile. 

Friday, 12/3/2021

6963 steps, 44/110 avg/max HR, 7:33 hrs sleep, 184.0 lbs, 8 floors climbed

Walk: 2.0 miles, 27:00, 13:29 pace, 10 feet elevation gain, 93/102 resting/max HR, 124/134 resting/max cadence, 36F, 64% RH, 8 mph WNW wind, wind chill 30F, cloudy with snow pellets

Shoes: Brooks Adrenaline GTS20 black: 313.80 miles

It's a thing ... our cat, Nebula likes to wake up around 4:30 AM to start licking itself. Joy ... not. I got out for a walk in the pre-dawn darkness. It was windy so I put my Brooks jacket on over my usual Brooks tights and 1/4 zip long sleeve pullover. I stepped outside and was greeted by snow pellets. But ... I'm stubborn so I took up a brisk walk pace and got it done. My splits were:  13:27 and 13:31.

Saturday, 12/4/2021

9686 steps, 45/144 resting/max HR, 7:41 hrs sleep, 183.9 lbs, 25 floors climbed

Run: 5.55 miles, 48:11, 8:41 pace, 58 feet elevation gain, 136/148 avg/max HR, 160/167 avg/max cadence, 32F, 80% RH, 5 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 319.35 miles

Nebula let me sleep until 4:57 AM ... whatever. I got out for a nice and steady run around 6:30 AM. I chose my "Out on the pier" route that doesn't take me on any heavily used roads. I wore my Noxgear Tracer360 lighted vest anyway. I stopped for a few tiny walk breaks in mile 4 to catch my breath. My splits were: 8:52, 8:35, 8:41, 8:50, 8:29 and 8:38 over the last 0.55 miles. 

Sunday, 11/21/2021 to Saturday, 11/27/2021 - Race with Grace 10K

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, 6.0 miles.

I ran 3 times this week, 19.84 miles.

I didn't bike this week.

I took 57,134 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 pretty sure that I have 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 515 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/20). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta variant that's why. Christine and I have had both shots and the bosster 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 got the vaccine).

Sunday, 11/21/2021

9493 steps, 45/145 avg/max HR, 8:43 hrs sleep, 184.4 lbs, 23 floors climbed

run: 5.65 miles, 50:43, 8:59 pace, 78 feet elevation gain, 133/146 avg/max HR, 159/191 avg/max cadence, 42F, 56% RH, 4 to 11 mph SSW wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 281.46 miles

One knockout rose is still going strong!

It turned out that I had a bloody sock! The middle toe of the right foot developed a cut during the run.

I got out for another confidence run on my "Out to the pier and around" route to prove to myself that I can run the Race with Grace 10K on Thanksgiving. I will run it nice and steady since it is a bit farther than I have run in a while. I did take a few tiny walk breaks. My splits were: 9:10, 8:56, 8:56, 8:54, 9:09 and 8:43 over the last 0.65 mile.

Monday, 11/22/2021

8816 steps, 44/114 avg/max HR, 8:45 hrs sleep, 184.4 lbs, 13 floors climbed

walk: 2.0 miles, 27:09, 13:34 pace, 19 feet elevation gain, 88/107 avg/max HR, 125/154 avg/max cadence, 34F, 68% RH, 6 to 26 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 283.46 miles

A brisk and windy morning made for a brisk walk.

Tuesday, 11/23/2021

6845 steps, 43/137 avg/max HR, 7:58 hrs sleep, 184.6 lbs, 15 floors climbed

run: 3.16 miles, 28:40, 9:02 pace, 36 feet elevation gain, 128/140 avg/max HR, 160/168 avg/max cadence, 32F, 79% RH, 7 to 16 mph W wind, partly cloudy

shoes: Salomon SpeedCross 4 blue: 155.23 miles

First snow of winter!

I looked outside when I got the mail around 9:30 PM last night and saw that it was snowing. So ... I wasn't too surprised when I looked out this morning in the pre-dawn darkness and found that the grass was partially covered. But ... today was a run day so I put on my Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I wore my Noxgear Tracer360 and eBay headlamp. I choose my Salomon SpeedCross 4 running shoes for traction. I set up an easy and steady pace ... crunch, crunch. My SpeedCross 4 were overkill but I was glad to have them. I didn't have extra cushion in the SpeedCross 4 (yet) so I could feel my plantar fasciitis complaining a bit so I tried to run on the front of my feet as much as possible. I just headed out on my "Out to Dewey Ave" for a nice 5K. A nice but boring out and back. My splits were: 9:13, 8:58, 8:58 and 8:45 over the last 0.16 mile. I stretched out quite a bit when I got home.

I went to Walgreens on Dewey Ave after work to get my Moderna COVID-19 booster. Yay! My darling wife, Christine, got her Pfizer COVID-19 booster last week.

Wednesday, 11/24/2021

7019 steps, 50/100 resting/max HR, 7:34 hrs sleep, 184.3 lbs, 12 floors climbed

walk: 2.0 miles, 29:08, 14:34 pace, 10 feet elevation gain, 87/95 resting/max HR, 118/129 avg/max cadence, 30F, 84% RH, 4 to 10 mph SSW wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 285.46 miles

I got out for a chilly walk on my usual "Another 2" route. It had not warmed up yesterday or overnight so all the snow that fell was still there. I wore my usual Brooks Adrenaline GTS20s and had no issue with traction. I did avoid any ice patches though. My splits were: 14:57 and 14:11.

I headed out to Wegmans to get the Thanksgiving groceries that my darling wife, Christine, had tasked me to gather. She busied herself as soon as I got home. Soon ... she had stuffing, cranberry sauce and an apple pie done. She had to improvise and put the apple pie in a square tin since she couldn't find her round pie tin.

Stuffing, cranberry sauce and apple "pi-squared"

I did quality control on her cooking just to make sure everything was OK ... delicious! 

Thursday, 11/25/2021

12641 steps, 50/150 resting/max HR, 9:15 hrs sleep, 183.9 lbs, 20 floors climbed

I woke up when my work alarm went off at 5:50 AM since I had forgotten to turn it off for the Thanksgiving holidays. Today was my tenth Race with Grace 10K so I got ready. The temperature of 40F was iffy for shorts so I chose my Brooks tights. I ended up adding my Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I had to add the ability to carry a mask to my running attire since the First Bible Baptist Church required all runners to wear a mask inside the church.

I headed out at 8 AM and got to the race venue at 8:20 AM in plenty for the race start at 9 AM. Funny story: one year I found the race started at 10 AM and started 10 minutes late. Anyway ... I got my bib and post-race shirt (my newest favorite shirt) and got ready for the race. It was really nice seeing all my running friends: Wilt Alston, Andy Ciaio, Roger Howe, Steve Levitsky, Wendy Abbott and others. I told Andy that I would be running slow and just hoped to finish. So ... I took no warmup run and just stretched before the race.

run: 6.28 miles, 54:26, 8:40 pace, 112 feet elevation gain, 137/152 avg/max HR, 161/175 avg/max cadence, 45F, 53% RH, 9 mph SSW wind, wind chill 40F, cloudy

shoes: Brooks Adrenaline GTS20 black: 291.74 miles

And ... we were off! I started pretty far back. I kept my pace slow but got bored with the pace. So ... I slowly moved around slower runners and upped my pace. There was a drone from Overhead View Drones overhead, Facebook link here.

Mile 1, 2 and 3 went well. My right heel felt OK. I could feel it but it didn't bother me. I started to have tiny walk breaks to catch my breath in mile 4, 5 and 6. I usually caught the people that passed me when I took my walk breaks. I finally could see the finish and picked up my pace. I passed a couple of runners as I sprinted for the finish line. And ... done in 54:25, 8:40 pace! I found out that I did OK. I was 161st out of 514 and 6th out of 26 in my M 60-64 age group, Score-this.com results here.

I got a bottle of water, took a selfie and headed into the church. I picked up a raisin bagel on my way out to the Trax. It was enclosed in a plastic bag this week due to COVID-19 restrictions. I didn't really want to stick around so I changed into my newest favorite race T-shirt and headed home.

Thanksgiving supper: turkey, sweet potatoes, suffing and cranberry sauce ... mmm!

Christine had already started cooking. The turkey was in the oven and she had made sweet potatoes. Our Thanksgiving was quite quiet. We both had seconds and then lapsed into a food coma until we digested our food.

There were other races in Rochester today. The 50th Turkey Trot put on by Yellow Jacket Racing was held in Webster. The 4.4 mile version had 1249 finishers, results here. The 2.5 mile version had 1270 finishers, results here. The Feast Thanksgiving Day Run/Walk aka Feast of Burden was held downtown at Blue Cross Arena. The 5 mile version had 368 finishers, results here. The 2 mile version had 182 finishers, results here.

Friday, 11/26/2021

4217 steps, 49/105 resting/max HR, 10:17 hrs sleep, 183.9 lbs, 9 floors climbed

walk: 2.0 miles, 25:58, 12:58 pace, 13 feet elevation gain, 97/112 avg/max HR, 127 avg cadence, 34F, 75% RH, 16 mph W wind, wind chill 24F, cloudy

shoes: Brooks Adrenaline GTS20 black: 293.74 miles

I got out for a walk. But ... I wanted to run ... but I knew better ... so I walked. There was a brisk wind so ... I wanted briskly with a sub 13 pace for a walk ... wow! My splits were: 12:57 and 12:59.

My darling wife, Christine, had leftovers from Thanksgiving ... delicious ... even though she put gravy on the leftover turkey before she put it back in the oven. I bitched and moaned as I tried to cut it but it was still delicious!

Saturday, 11/27/2021

8103 steps, 47/142 resting/max HR, 8:29 hrs sleep, 184.2 lbs, 16 floors climbed

run: 4.75 miles, 41:55, 8:49 pace, 87 feet elevation gain, 135/145 avg/max HR, 159/182 avg/max cadence, 29F, 91% RH, 8 to 28 mph WNW wind, wind chill 22F (felt colder), mostly cloudy

shoes: Brooks Adrenaline GTS20 black: 298.49 miles

The wind was brisk and chilled my bones so I chose a circular route. Hence, a run on my "Out by the pier and around" route. Brr! I warmed up after a mile though. I didn't go out on the pier because it looked covered with water from the waves that the brisk wind was kicking up. I took a few tiny walk breaks to catch my breath in miles 3 and 4. My splits were: 8:43, 8:44, 9:02, 9:08 and 8:24 over the last 0.75 mile.

I had leftover chicken for lunch. My darling wife, Christine, wanted something different for supper so she whipped up a delicious homemade pizza for supper. She baked it in an iron skillet to hold it together. The toppings were tomato sauce, cheese and meatballs! Mmm!

Sunday, 11/14/2021 to Saturday, 11/20/2021

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

I walked 4 times this week, 8.15 miles.

I ran 3 times this week, 14.32 miles.

I didn't bike this week.

I took 45.966 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 pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 508 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/13). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 11/14/2021

5891 steps, 47/135 resting/max HR, 9:53 hrs sleep, 184.9 lbs, 13 floors climbed

walk: 2.06 miles, 27:26, 13:18 pace, 17 feet elevation gain, 99/138 avg/max HR, 122 avg cadence, 40F, 84% RH, 5 to 22 mph SSE wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 255.39 miles

I got out for a brisk walk. It was a bit chilly so I put the pedal to the metal for a 13:05 first mile and a slightly slower 13:31 second mile.

Monday, 11/15/2021

11010 steps, 49/131 resting/max HR, 7:16 hrs sleep, 185.8 lbs, 13 floors climbed

4.2 miles (estimated, 3.15 measured),  39:00 (estimated, 30:23 measured), 9:20 pace (estimated, 9:38 measured), 125/137 avg/max HR, 151/170 avg/max cadence, 36F, 100% RH, 1 to 12 mph WSW wind, drizzle

shoes: Brooks Adrenaline GTS20 black: 259.59 miles

It was a dark, cold and damp when I looked out the window around 6 AM. I tried to think of reasons not to go out on a run ... couldn't find any ... so I got up, got downstairs, got dressed and got outside before I could change my mind. It was definitely cold and damp but at least it was getting light. I had dug out my Brooks 1/4 zip long sleeve pullover so it kept me a bit warm as I started a slow run. I estimate my pace during the first mile was about 9:00 ... and then I found out that I had not pressed the start on my Garmin Venu hard enough. Drat! That took a bit of piss and vinegar out of my sails during the rest of the run so I took some walk breaks to catch my breath and wonder why I was running and not walking. I thought about cutting the run shorter but I kept on my planned "Out by the pier" route of 4.2 miles. I am kind of stubborn so I kept on my slow run pace and got it done. My splits were: 9:54, 9:26 and 9:47 ... kind of slow.

I walked a bit more than usual during work and got over 10,000 steps. My right heel hurt a bit in the evening. :-(.

Tuesday, 11/16/2021

8976 steps, 47/106 resting/max HR, 7:50 hrs sleep, 185.5 lbs, 12 floors climbed

walk: 2.0 miles, 29:07, 14:34 pace, 16 feet elevation gain, 88/101 avg/max HR, 119/164 avg/max cadence, 36F, 91% RH, 2 to 12 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 261.59 miles

I got out for a 2 mile walk on my usual "Another 2" route. My splits were: 14:38 and 14:29. I got in more steps at work when I did my usual "look-see" on the printers in the 4 L3Harris SAS buildings.

Wednesday, 11/17/2021

10269 steps, 50/141 resting/max HR, 6:16 hrs sleep, 185.7 lbs, 22 floors climbed

run: 4.66 miles, 41:26, 8:54 pace, 65 feet elevation gain, 133/144 avg/max HR, 160/173 avg/max cadence, 36F, 80% RH, 11 to 14 mph S wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 266.25 miles

I got out and knew I needed to test my right heel if I wanted to run my 10th Race with Grace 10K in 8 days. So ... I ran my "Out by the pier and around" route of about 4.5 miles. I took it out slow and steady. I only stopped for 2 tiny walk breaks to catch my breath. My splits were: 9:03, 8:51, 8:49, 9:06 and 8:36 over the last 0.66 mile. So ... I signed up for my 10th Race with Grace 10K in the evening. I am still on the fence for signing up for my 11th Freezeroo series. But ... a runner does what a runner does.

Thursday, 11/18/2021

5231 steps, 44/101 resting/max HR, 8:13 hrs sleep, 184.5 lbs, 7 floors climbed

walk: 2.0 miles, 27:20, 14:41 pace, 19 feet elevation gain, 86/100 avg/max HR, 119/153 avg/max cadence, 50F, 100% RH, 9 to 24 mph W wind, light rain

shoes: Brooks Adrenaline GTS20 black: 268.25 miles

My weather app said "rain starting in 5 minutes" ... but I didn't let that stop me from getting up, dressed and out into the pre-dawn darkness. It was warm and forecast to get colder during the day. I dressed in shorts, long sleeve tech, Brooks hat and Brooks light gloves. I set my walk pace to "brisk" and could see the drizzle/rain in my headlamp. I thought to myself ... "my mother would think I am crazy". But ... I was out there doing what I do. My splits were: 13:32 and 13:48.

Friday, 11/19/2021

9107 steps, 46/138 resting/max HR, 7:36 hrs sleep, 185.0 lbs, 21 floors climbed

run: 5.46 miles, 49:17, 9:02 pace, 77 feet elevation gain, 131/140 avg/max HR, 158/168 avg/max cadence, 36F, 21 mph W wind, wind chill 25F, cloudy

shoes: Brooks Adrenaline GTS20 black: 273.71 miles

Today's run was designed to prove to me that I can run the Race with Grace 10K on Thanksgiving (cut to the chase ... mission accomplished). I wanted 5 miles. I had 2 routes in mind: the first was a simple out and back on the LOSP Trail to Island Cottage and the second was a slightly longer "Out on the pier and around" route. The moment I stepped outside and felt the wind I opted from the second route. The first route would have put me into the wind for the whole way out and would have brutal. The second route was a loop and I wouldn't face the wind (mostly) until I had warmed up. The wind in my face that I felt running west out of the Greenleaf Meadows complex was brutal enough. I set a nice, slow and steady pace. The wind coming back from the pier and west on Beach Ave was brutal but I was warm. My thighs tightened up as I went by 5 miles ... I kind of expected that. I stretched out a lot when I got home. My splits were: 8:58, 8:49, 8:55, 9:07, 9:27 and 8:51 over the last 0.66 mile.

Saturday, 11/20/2021

5391 steps, 44/102 resting/max HR, 7:25 hrs sleep, 185.0 lbs, 19 floors climbed

walk: 2.1 miles. 27:31, 13:07 pace, 50 feet elevation gain, 94/108 avg/max HR, 120 avg cadence, 34F, 80% RH, 6 mph S wind, wind chill 29F, sunny

shoes: Brooks Adrenaline GTS20 black: 275.81 miles

It was clear overnight so it was around freezing when I stepped outside. I had on my Brooks tights and 1/4 zip long sleeve pullover. The wind made for a brisk and chilly walk. I warmed up after a mile but I didn't dawdle since I had a good pace going. My splits were: 13:10 and 13:03. 

Sunday, 11/7/2021 to Saturday, 11/13/2021

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

I walked 3 times this week, 6.05 miles.

I ran 4 times this week, 13.46 miles.

I didn't bike this week.

I took 48,322 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 pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. Yes, granted it was 2.25, 2.75 and 3.16 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though (kind of too cold now though).

BTW, I am on a 501 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/6). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 11/7/2021

5283 steps, 47/144 resting/max HR, 8:49 hrs sleep, 182.5 lbs, 8 floors climbed

run: 3.1 miles, 26:38, 8:35 pace, 36 feet elevation gain, 135/149 avg/max HR, 159/167 avg/max cadence, 40F, 53% RH, 5 to 12 mph SSW wind, sunny

shoes: Brooks Adrenaline GTS20 black: 236.77 miles

I got out for a nice 5K on my "Out to Dewey Ave". It's a simple out and back to Dewey Ave on the LOSP Trail. My right heel was a little bit cranky but it loosened up. I thought about stopping for a tiny walk break but I kept on running. My splits were: 8:44, 8:36, 8:30 and 7:41 over the last 0.1 mile. 

Monday, 11/8/2021

9332 steps, 44/100 resting/max HR, 6:04 hrs sleep, 183.6 lbs, 10 floors climbed

walk: 2.05 miles, 29:40, 14:28 pace, 10 feet elevation gain, 83/93 avg/max HR, 119/128 avg/max cadence, 44F, 100% RH, 2 mph SSW wind, clear

shoes: Brooks Adrenaline GTS20 black: 238.82 miles

I got out this morning for a brisk 2 mile walk. It was lighter due to the first Monday after DST ended. My right heel was a bit tight but it loosened up. It felt a lot worse after the day ended because I did a lot of walking. It was a bit disappointing after a week of not so much right heel pain.

Tuesday, 11/9/2021

7319 steps, 47/139 resting/max HR, 6:35 hrs sleep, 184.9 lbs, 9 floors climbed

run: 3.15 miles, 26:59, 8:34 pace, 28 feet elevation gain, 129/143 avg/max HR, 159/170 avg/max cadence, 52F, 87% RH, 1 to 9 mph SSW wind, overcast

shoes: Brooks Adrenaline GTS20 black: 241.97 miles

I thought about a bike to "save" my right heel but I ran anyway. I really wasn't into this run. I thought that my right heel would just flare up and make me walk but it didn't. I just ran slowly out to Dewey Ave and got it done.

Wednesday, 11/10/2021

1981+3600 = 5581 steps, 46/94 resting/max HR, 9:40 hrs sleep, 186.0 lbs, 6 floors climbed

(I pressed Bike instead of Walk on my Garmin Venu and my phone recorded 3600 steps)

walk: 2.05 miles, 28:27, 14:13 pace, 18 feet elevation gain, 86/96 avg/max HR, 45F, 84% RH, 4 to 13 mph W wind, clear

shoes: Brooks Adrenaline GTS20 black: 244.02 miles

I checked the weather and it was 49F so I only put on my Brooks pants, long sleeve tech, light Brooks gloves and a hat. Well ... it felt like 39F so I was a bit cold for this walk until I warmed up. Hence ... the brisk pace! I found that I had pressed Bike instead of Walk on my Garmin Venu so it didn't read the 3600 steps that my phone had recorded.

There was an anti-mandate protest attended by 20 to 30 people outside of the L3Harris on 800 Lee Rd when I left at 3:30 PM today, 13WHAM link here. Let's just say that I am pro-mandate, pro-vaccine and not in the "freedumb" political party.

Thursday, 11/11/2021

9126 steps, 44/143 resting/max HR, 7:43 hrs sleep, 186.0 lbs, 14 floors climbed

run: 3.15 miles, 27:14, 8:38 pace, 28 feet elevation gain, 131/145 avg/max HR, 159/167 avg/max cadence, 45F, 67% RH, 10 to 15 mph E wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 247.17 miles

I got up, got out and got it done. I don't really like my out and back "Out to Dewey Ave" route. I really just wanted to turn around and go back to bed. Anyway ... my splits were: 8:47, 8:29, 8:42 and 8:19 over the last 0.15 mile.

Friday, 11/12/2021

4090 steps, 42/111 resting/max HR, 8:55 hrs sleep, 184.1 lbs, 8 floors climbed

walk: 2.0 miles, 27:31, 13:45 pace, 8 feet elevation gain, 83/100 avg/max HR, 117/126 avg/max cadence, 56F, 36% RH, 10 to 25 mph W wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 249.17 miles

The forecast told me that it would be raining at 6 AM so I set my alarm for 7 AM. Well ... it wasn't raining when I woke up at 6:36 AM. So ... I went out for a "Another 2" mile walk during lunch. My right heel felt good so I put the "pedal to the metal". It was nice walking during the day.

Saturday, 11/13/2021

7591 steps, 48/191 resting/max HR, 183.7 lbs, 21 floors climbed

run: 4.16 miles, 36:38, 8:48 pace,

shoes: Brooks Adrenaline GTS20 black: 253.33 miles

I got for a bit longer run this morning on my "Out by the pier" route. I had to stop for tiny walk breaks to catch my breath after the first couple miles. I pushed about a mile past my usual 3.1 miles. I am still taking it slow ... kind of expecting my right heel to just up and scream at me, I guess. I am just happy to run.

Sunday, 10/31/2021 to Saturday, 11/6/2021

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

I walked 3 times this week, 4.85 miles.

I ran 3 times this week, 8.16 miles.

I biked once this week, 13.34 miles.

I took 32,682 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 pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. Yes, granted it was 3.1, 3.16, 2.05 and 2.05 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though.

Sunday, 10/24/2021 to Saturday, 10/30/2021 - Run Our River 5K - October

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, 4.05 miles.

I ran 4 times this week, 10.36 miles.

I didn't bike this week.

I took 55,546 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 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 and bike. Yes, I know I should go to see the doctor. I have been referred to PT but I haven't set up an appointment. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Kuru claims that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also stretch my right heel ... a lot.

BTW, I am on a 487 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/23). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on -site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 10/23/2021

5759 steps, 49/143 resting/max HR, 8:32 hrs sleep, 182.7 lbs, 11 floors climbed

run: 3.1 miles, 28:18, 9:07 pace, 35 feet elevation gain, 134/146 resting/max HR, 153/166 resting/max cadence, 48F, 72% RH, 4 to 9 mph SW wind, mostly sunny

shoes: Kuru Atom 61.21 miles

It was 40F when I asked Alexa what the temperature was outside. My right heel felt OK so I went on a run ... my second in a row.  I concentrated on running with good mechanics (midsole and pushing off). I went slow and just did my out and back "Out to Dewey Ave" route. My splits were: 9:06, 8:58, 9:18 and 9:06 over the last 0.1 mile. My right heel felt OK. I stretched out a few time during the day.

Monday, 10/25/2021

4029 steps, 46/94 resting/max HR, 7:26 hrs sleep, 182.5 lbs, 12 floors climbed

walk: 1.1 miles, 18:27, 16:46 pace, 3 feet elevation gain, 80/89 avg/max HR, 109/120 avg/max cadence, 49F, 100% RH, 10 mph E wind, overcast with drizzle

shoes: Kuru Atom 62.31 miles

It was drizzling when I woke so I knew I wasn't going for a bike. I had run 2 days (2.06 and 3.1) in a row so I knew I wasn't going to run. So ... I went for a walk. It was a steady drizzle. I wore my usual reflective gear: Brooks pants, long sleeve tech, Brooks jacket, Brooks hat, Noxgear Tracer360 lighted vest and eBay headlamp. I added my Brooks Adrealine GTS20 shoe and light gloves. Hey ... I have a lot of Brooks gear! My right heel felt OK with just a mild discomfort. Regular stretching with heel drops seems to be working. 

Tuesday, 10/26/2021

11682 steps, 52/149 avg/max HR, 7:37 hrs sleep, 183.9 lbs, 16 floors climbed

run: 3.16 miles, 27:42, 8:46 pace, 12 feet elevation gain, 142/156 avg/max HR, 156/157 avg/max cadence, 50F, 100% RH, 10 to 22 mph NE wind, rain

shoes: Brooks Adrenaline GTS20 black: 214.56

I looked dry but I was really soaked from head to toe!

Well ... it rained all day due to a nor'easter but the final race of the 6 race Run Our River 5K series was tonight. What to do? Well ... run the race of course! There were some who stayed home or went to the race and bailed ... those that I know of ... will remain nameless, lol!

My darling wife, Christine, knew I was crazy (and had known since she met me (again) back in 2009 so she didn't say a word. She just gave me ideas of what to bring ... just in case I needed it. I'm no rookie so I brought a change of tech t-shirts and packed warm running clothes to choose from when I got to the race venue.

I was going to run the early start of 5:30 PM so I would finish before sunset at 6:09 PM (not that I would set it). I got down to the race venue at 700 Exchange St around 4:40 PM in plenty of time. I stayed in the Trax until 5:05 PM. It was a steady rain and windy. The girl at the Rochester Running Company tent told me that the race start was 5:30 PM. I had thought it was 5:15 PM. She handed me that pre-race goodie that RRC handed out. It was 2 (not 1) ... a nice and big towel (very handy tonight) and a small insulated lunch bag. I went back to the Trax and thought about what I was going to wear. I chose shorts, knee-high compression socks, long sleeve tech, Brooks jacket and Brooks beanie. I got out 5 minutes early and stretched my right heel.

There were maybe 30 people in the early start group. The asphalt ahead of us was rutted on both sides so we mostly lined up single file. And .. we were off! I knew my right heel would hurt and keep on hurting so I settled into a slow run and let faster runners just run on by. Splash, splash! The ashalt was rooty in spots along with being covered with leaves and twigs so I concentrated on not doing anything stupid. I stopped a few times in mile 2 and 3 for tiny walk breaks. I passed back the runners who passed me when I walked to catch my breath. The wind and rain did their best to convince me to just quit and walk to the fnish but I held on the best that I could. I was more than happy to stop when I got to the fnish. Done! My splits were: 8:35, 8:54, 8:53 and 8:24 over the last 0.16 mile.

I was cold and tired so I took a selfie, stuck around for a minute (maybe) and walked back to the Trax. It was a cold and wet walk. I could hear that the 6:15 PM start was getting ready. I don't know how many took it. I took off my cold and clammy gear from the waist up. I should have gone with just a long sleeve tech and with the Brooks hat instead of the Brooks beanie. The Brooks jacket clung to me and made me cold. The Brooks beanie let rain pelt me in the eyes. Oh well ... I did start and I did finish. The extra gear probably held me up a little bit. 

What a race! It has been a long time since I had run a race in the rain. I do seem to run faster in the rain. I didn't think I was running faster but I did even when three or four tiny walk breaks. I got it done. My splits were: 8:35, 8:54, 8:53 and 8:24 over the last 0.16 mile. Officially, I did OK. I ran a 27;32, 8:53 pace. I was 30th out of 46 and 3rd out of 4 in my M 60-69 age group, results here.

The drive home was a bit hairy. I think the rain and wind got worse right about then. The roads were wet, dark and nasty. My darling wife, Christine, had supper and hot ready ready but I told her that I would eat and drink later. I took off my wet gear as soon as I got home. I walked naked upstairs and took a warm shower. I put on warm clothes and put my running gear in the washer. Then it was time for hot chocolate and food.  My right heel REALLY complained about it the rest of the night.

Wednesday, 10/27/2021

10923, steps, 43/99 resting/max HR, 9:44 hrs sleep, 183.3 lbs, 10 floors climbed

I knew I needed sleep more than I need to exercise in the morning so I moved my alarm to 6:55 AM instead of 5:35 AM. My right heel felt OK most of the day. I even walked more than normal because I had to repost signs at B601. L3Harris had been deploying more desktops and laptops without the necessary software needed to print to the Ricoh printers so I have to update my more than 100 signs. I tested my new signs at every walkup desktop that I found at B601 so I was pretty sure that they are somewhat accurate.

walk: 1.75 miles, 25:23, 15:05 pace, 17 feet elevation gain, 84/98 avg/max HR, 111 avg cadence, 53F, 73% RH, 4 to 10 mph W wind, sunny

shoes: Kuru Atom 64.06 miles

A few of our knockout roses are still kicking!

So ... I need to get out after work to get my R/W/B streak alive. I thought the R but I struck with W and got out for a walk. My right heel felt OK so I got up to about 90% of a full "pedal to the medal" pace. Wow ... it's been a long time.

Thursday, 10/28/2021

8015 steps, 51/104 resting/max HR, 9:37 hrs sleep, 184.0 lbs, 8 floors climbed

walk: 1.2 mile, 21:08, 17:38 pace, 24 feet elevation gain, 83/114 avg/max HR, 104/115 avg/max cadence, 49F, 96% RH, 5 to 22 mph E wind, mostly cloudy

shoes: Kuru Atom 65.26 miles

I slept in again. I did a lot of walking during the day so my right heel hurt when I did get out after work. My pace was maybe 50% of full. Oh well.

Friday, 10/29/2021

9821 steps, 44/137 resting/max HR, 8:23 hrs sleep, 183.5 lbs, 7 floors climbed

run: 2.05 miles, 18;23, 8:58 pace, 30 feet elevation gain, 130/140 avg/max HR, 154/161 avg/max cadence, 48F, 86% RH, 4 to 12 mph ESE wind, overcast

shoes: Brooks Adrenaline GTS20 black: 216.61 miles

I slept in again. I thought that I would have to go into work earlier than usual to fix a printer that was jammed last night at 5 PM ... which wasn't the case when I checked the printer remotely from the basement in the morning. The wonder of getting on the L3Harris network remotely so I can check their printers!

 So ... I had to go out after work again as soon as I got home before it got dark. I did a 2 mile run back and forth on the LOSP Trail to get in my rain before it started to rain. My splits were: 9:10 and 8:49. It did rain a bit on me as I stretched out afterward.

Saturday, 10/30/2021

5317 steps, 41/140 resting/max HR, 7:42 hrs sleep, 183.1 lbs, 11 floors climbed

run: 2.05 miles, 18:09, 8:50 pace, 29 feet elevation gain, 129/144 avg/max HR, 155 avg cadence, 48F, 100% RH, 2 to 6 mph E wind, overcast

shoes: Brooks Adrenaline GTS20 black: 218.66 miles

I slept in again ... it's getting to be a thing now ... 5 days in a row now. I got out as soon as I got back from visiting my daughter Karen in Palmyra. I wanted to get done before it rained ... again so I did an out and back on the LOSP Trail for 2 miles. My right heel felt pretty good. My splits were: 8:56 and 8:46.

Sunday, 10/17/2021 to Saturday, 10/23/2021

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 ran once this week, 2.06 miles.

I biked 4 times this week, 47.09 miles.

I took 27,834 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 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 have been referred to PT but I haven't set up an appointment. 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 hurt after a day of walking. I also stretch my right heel ... a lot.

BTW, I am on a 480 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/16). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on -site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 10/17/2021

2658 steps, 45/113 resting/max HR, 8:59 hrs sleep, 182.3 lbs, 6 floors climbed

bike: 11.0 miles, 56:05, 11.8/24.3 avg/max mph, 133 feet elevation gain, 96/114 avg/max HR, 25 avg respiration, 52/75 avg/max cadence, 53F, 87% RH, 3 to 16 mph W wind, overcast with sprinkles

I slept in until 6:50 AM. Shocking! I also had an all-nighter! Double shock! No ... it's not what you think. I just that I went all night without having to get up and go pee. Guys over 50 know what I am talking about. A bit TMI ... maybe but it's the truth. I am 64.

Anyway ... I got out for a cool and windy bike around 9 AM. It was somewhat sunny with clouds in the west. Well ... I was just about to put my helmet on when it started to sprinkle. My next door neighbors and I had come outside at the side by chance. We looked at each other and laughed. I told them I was all dressed so I was going anyway. So ... I did. It did sprinkle off and on a bit and it was windy. But ... I was dressed for it with my Brooks pants, long sleeve tech and my Brooks jacket so I didn't let it bother me. The wind out of the west did slow me heading west on Janes but pushed me along when I turned to go back. It was an enjoyable ride.

Monday, 10/18/2021

5627 steps, 47/114 resting/max HR, 7:20 hrs sleep, 183.7 lbs, 15 floors climbed

walk: 1.5 miles, 23:32, 15:41 pace, 8 feet elevation gain, 88/111 avg/max HR, 114/128 avg/max cadence, 49F, 74% RH, 15 to 27 mph NW wind, wind chill 45F, mostly cloudy

shoes: Kuru Atom 52.5 miles

It was dark, chilly and windy when I woke to my alarm at 5:35 AM. My thighs were still tight from yesterday's bike so I chose to walk this morning. I wore shorts, long sleeve tech, Brooks jacket and Brooks hat. I also wore my Noxgear Tracer360 lighted vest and eBay headlamp. My right heel felt sort of OK so I upped my pace to "brisk". I saw a lone bicyclist in the dark on the LOSP Trail. He had a headlamp and was riding slowly. We exchanged "Hi" as we passed each other. I could have used gloves but otherwise I was well dressed for the weather.

I watched the Bufflo Bills play at the Tennessee Titans on Monday Night Football. It was a ping-pong game with 8 lead changes. The Bills were trying to take the lead or tie at the end of the game. There were less than 30 seconds to go, 4th and 2 feet at the 2. What to do? Kick a FG to tie the game at 34 or a shotgun pass/run play or a QB sneak? Well ... Josh faked talking to his linemen, settled under center and took the snap. So ... Josh slipped and didn't get the first down. Game over ... the Bills lose 31-34. News link here, here and here (might be behind paywall).

Tuesday, 10/19/2021

2359 steps, 44/119 resting/max HR, 6:51 hrs sleep, 183.3 lbs, 3 floors climbed

walk: 1.1 mile, 16:48, 15:12 pace, 9 feet elevation gain, 98/124 avg/max HR, 44F, 93% RH, 3 mph WNW wind, sunny

shoes: Kuru Atom 53.6 miles

I slept in for a hour since I was up late watching the Bills lose and then too keyed up afterwards to compound trying to fall asleep just before midnight.

Wednesday, 10/20/2021

3689 steps, 43/112 resting/max HR, 7:56 hrs sleep, 183.4 hrs sleep, 8 floors climbed

bike: 13.39 miles, 1:06:29, 12.1/16.6 avg/max mph, 60 feet elevation gain, 100/112 avg/max HR, 24 avg respiration, 55/75 avg/max cadence, 58F, 80% RH, 2 to 10 mph SW wind, clear

I saw the full moon setting in the west when I got outside. So I knew that I would be riding my "Out to East Manitou Rd" route. It was really pretty as I rode out past the 3 ponds on the left and Lake Ontario on the right. It was light as I headed back. My headlamp got dimmer and dimmer. I got back just as the sun rose at 7:30 AM.

I had on my usual reflective Brooks jacket, Livall helmet, headlamp (which needed a charge) and taillight. So I could be seen. I can't see the same thing about a dog walker on the LOSP Trail between Greenleaf Rd and Dewey Ave. The time was around 6:30 AM so it was still dark. I was riding about 12 mph. I saw the following in the space of say 5 seconds ... eyeball, cream colored animal a bit bigger than a cat ... hmm ... dog ... leash ... guy to the right of the dog. I didn't see this guy until I was 5 feet away. Why? HE DIDN'T HAVE A LIGHT OR REFLECTIVE CLOTHING!!!! I yelled back at him but I couldn't until I was at least 50 feet away so I doubt if he understood me. Hopefully he understood my tone ... which wasn't kind. Maybe he thought the full moon was enough light for him to see ... but what about the need for anyone else out in the dark to see him and his dog? What if the dog had been a darker color? I passed about 3 feet away from the dog ... luckily he was on the right side of the dog and not the left side where I was riding. AAARRRGGGHHH!!!

walk: 1.25 mile, 18:59, 15:12 pace, 7 feet elevation gain, 85/93 avg/max HR, 111/122 avg/max HR, 64F, 62% RH, 1 to 16 mph SW wind, mostly sunny

shoes: Kuru Atom 54.85 miles

I got out after work for a walk before supper. Why? I wanted to get some steps and stretch out my right heel. It is feeling a smidge better. I have been able to walk better (and faster) for the past 3 walks (including this one).

Thursday, 10/21/2021

5116 steps, 45/116 resting/max HR, 8:13 hrs sleep, 184.4 lbs, 10 floors climbed

bike: 9.40 miles, 46:05, 12.1/18.8 avg/max mph, 65 feet elevation gain, 99/114 resting/max HR, 25 avg respiration, 56/83 avg/max cadence, 55F, 100% RH, 3 to 11 mph SWS wind, light rain 50% of the ride

I was a bit dismayed when I stepped outside with my bike for a ride ... it was starting to sprinkle! I checked the weather on my cell and it said "light rain starting in 15 minutes and lasting 15 minutes". Well ... I went back outside ... and went out on my "Out on Janes Rd". The sprinkles slowly increased to a light rain as I rode out the LOSP Trail, Island Cottage and Janes. The light rain stopped as I headed back but the road was already wet so I still got wetter. I was dressed for it. I was a bit concerned with drivers avoiding me. My headlamp, taillight and Livall helmet were all working to help me out.

What of the guy and the cream colored dog? I saw him on the LOSP Trail just before Dewey Ave in a more well lighted section. We exchanged "Morning" as I passed.

mile: 1.2 mile, 20:21, 16:55 pace, 32 feet elevation gain, 85/110 avg/max HR, 107 avg cadence, 60F, 94% RH, 4 to 17 mph S wind, cloudy with sprinkles

shoes: Kuru Atom 56.05 miles

I got out for a walk before supper. I was a bit cranky so I needed a bit of exercise My right heel was still a smidge better so I was in a smidge better mood.

Friday, 10/22/2021

3474 steps, 46/112 resting/max HR, 8:47 hrs sleep, 183.0 lbs, 6 floors climbed

bike: 13.30 miles, 1:11:22, 11.2/18.6 avg/max mph, 50 feet elevation gain, 97/117 avg/max HR, 24 avg respiration, 52/75 avg/max cadence, 48F, 85% RH, 5 to 26 mph NW wind, cloudy

I woke up like usual 5:35 AM. Some might ask why do I do that? Well ... it's my time to exercise. I have morphed into a morning exercise routine. The COVID19 pandemic has allowed me to start my work day at 8 AM at home so I can exercise almost up to 8 AM, punch in and start my day while still in my exercise clothes. It is very rare that I have to be onsite at L3Harris at 8 AM. I usually shower (especially in the summer) before I go onsite ... but not always. It feels good to get out there and get my exercise done before 8 AM. It has gotten a bit more challenging getting up in the dark though. I just put on my reflective clothing and turn on any and all lights so I can be seen (and avoided).

Anyway ... a cold front has blown through last night at 9 PM so I knew it would be colder. I checked the weather and it was 50F with a stiff NW wind. I thought about a walk but I got my bike clothes on and got out there. Yes ... there was a stiff headwind but also a stiff tailwind. My average speed on the way out was 9.8 mph and was 13.6 mph on the way back. 

Saturday, 10/23/2021

4911 steps, 52/129 resting/max HR, 9:49 hrs sleep (actually 7:19 since I woke up at 6:35 AM), 183.4 lbs, 14 floors climbed

run: 2.06 miles, 18:35, 9:03 pace, 41 feet elevation gain, 130/141 avg/max HR, 154/161 avg/max cadence, 45F, 77% RH, 3 to 7 mph NW wind, cloudy

shoes: Kuru Atom 58.11 miles

I puttered around for a while as I waited for it to get a bit warmer. I found and looked through my 2 boxes of winter running clothes since it did look like Fall has arrived. I overdressed for 45F with a long/short sleeve tech, heavy running gloves and my Brooks beanie. But I did wear shorts ... with knee high compression socks. I headed out with 2 Redbox DVDs to take back at the 7-11 on Lake Ave only to find that the kiosk was out of service (I returned them later at the Walmart on Dewey Ave). Oh well ... I just ran onward and finished my run on my short "Out to Stutson St Overlook" route. My right heel felt sort of OK about the run. It wasn't happy but it didn't give any pain either. My splits were: 8:55 and 9:10.

Sunday, 10/10/2021 to Saturday, 10/16/2021

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

I walked twice this week, 2.2 miles.

I ran once this week, 3.1 miles.

I biked 5 times this week, 60.32 miles.

I took 24.247 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 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 have been referred to PT but I haven't set up an appointment. 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 hurt after a day of walking. I also stretch my right heel ... a lot.

BTW, I am on a 473 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/9). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on -site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). 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 got the vaccine).

Sunday, 10/10/2021

2605 steps, 48/88 resting/max HR, 8:22 hrs sleep, 182.9 lbs, 6 floors climbed

walk: 1.1 miles, 18;54, 17:12 pace, 20 feet elevation gain, 80/88 avg/max HR, 107/121 avg/max cadence, 70F, 71% RH, 1 to 10 mph S wind, mostly cloudy

shoes: Kuru Atom 46.75 miles

I felt like crap when I woke up. I even took a nap around noon which I almost never ever do. I managed to drag myself out for a mile walk to keep my streak alive.

Other runners were out there doing what they do. The Chicago Marathon (results here) was held, the Boilermaker 15K (results here) was held in Utica today. Ready, Set, Glow (results here) and CanLakes were held on Saturday.

Here is what GRTC posted about the CanLakes 50M:

Last Saturday, Nick Price of Saratoga Springs, 22, and Ellie Pell of Ithaca, 29, won the 2021 CanLake 50M Ultras recording 6:05:59 and 6:21:40 hosted by GRTC. Ellie's finish time is the fastest this year in North America by a female runner. Let me repeat it again. Ellie recorded the fastest 50M time this year in Noth America at CanLake Ultras, a fairly flat course for those unfamiliar with the race. It was Nick's first ultra, and we witnessed a new start to be born since his time is #9 fastest time this year in North America.

Monday, 10/11/2021

4081 steps, 48/114 resting/max HR, 7:18 hrs sleep, 183.1 lbs, 6 floors climbed

bike: 9.49 miles, 45:42, 12.5/28.4 avg/max mph, 104 feet elevation gain, 100/125 avg/max HR, 24 avg respiration, 55/82 avg/max cadence, 61F, 96% RH, 2 to 11 mph S wind, mostly cloudy

I got out early on my shorter "Out on the pier and around" route. Why? Well ... I hadn't been on this route in a while and I needed a change of pace. It was before sunrise when I got back.

My Facebook feed was a bit full of the 125th Boston Marathon news (here, here and Danica Patrick crosses the only thing off her bucket list in 4:01:21 here) and results of Rochester runners like Heather Patterson, Wendy Abbott and Christine Antonio .

Tuesday, 10/12/2021

3141 steps, 45/124 resting/max HR, 7:28 hrs sleep, 183.2 lbs, 7 floors climbed

bike: 14.26 miles, 1:07:24, 12.7/18.3 avg/max mph, 55 feet elevation gain, 100/128 avg/max HR, 24 avg respiration,54/71 avg/max cadence, 58F, 100% RH, 1 to 8 mph SE wind, clear and a bit foggy in spots

Sunrise from the old Crescent Beach Restaurant on Edgemere Drive

I was tired since I was awake when the Colts get beat by the Ravens 31-25 in OT after being up 25-9 in the 4th quarter. I only saw the FG the Colts missed at the end of the 4th quarter and the Ravens win it in OT was a TD after getting the first possession. I only got 5.5 hours of sleep. I thought of just going back to sleep but knew I wouldn't be able to so I just got up.

I thought about a short ride but did my usual "Out to East Manitou Rd" route. I saw a nice sunrise coming so I took a picture at the old Crescent Beach Restaurant. 

walk: 1.1 miles, 18:30, 15:26 pace, 19 feet elevation gain, 83/97 avg/max HR, 110/123 avg/max cadence, 76F. 58% RH, 5 to 12 mpn SSE wind, mostly cloudy

shoes: Kuru Atom 47.85 miles

It was really warm after work so I got out for a walk before supper. There were a lot of people out walking.

Wednesday, 10/13/2021

2839 steps, 45/120 resting/max HR, 8:43 hrs sleep, 182.8 lbs, 5 floors climbed

bike: 11.67 miles, 54:23, 12.9/19/9 avg/max mph, 79 feet elevation gain, 105/126 avg/max HR, 25 avg respiration, 57/76 avg/max cadence, 65F, 89% RH, 4 to 16 mph SW wind, mostly cloudy

I went to bed last night at 9:30 AM so I was well rested for this ride. I still chose the slightly shorter "Out to Long Pond and around" route just for a chnage of pace. It was just as nice ... it's nice to ride in 

the before dawn darkness into the sunrise light.

Thursday, 10/14/2021

3455 steps, 52/107 resting/max HR, 6:55 hrs sleep, 184.1 lbs, 2 floors climbed

bike: 13.39 miles, 1:08:28, 11.7/17.1 avg/max mph, 54 feet elevation gain, 95/105 avg/max HR, 22 avg respiration, 53/75 avg/max cadence, 58F, 98% RH, 3 to 8 mph SW wind, partly cloudy

Another sunrise from the old Crescent Beach Restaurant on Edgemere Drive

I took a few more minutes to get out this morning. I still did my usual "Out to East Manitou Rd" route. My knees were a bit cranky and I did have a slower average speed. I got it done though. Today was my 100th ride of 2021, 1123.2 miles so far.

Friday, 10/15/2021

971 steps, 46/112 resting/max HR, 8:24 hrs sleep, 184.3 lbs, 9 floors climbed

bike: 11.51 miles, 54:50, 12.6/19.6 avg/max mph, 57 feet elevation gain, 97/110 avg/max HR, 24 avg respiration, 54 avg cadence, 68F, 97% RH, 1 to 10 mph W wind, cloudy

I got out for another ride on my slightly shorter "Out to Long Pond and around". My Livall helmet didn't have a charge so I wore my Noxgear Tracer 360 lighted vest. I want to make sure that drivers and walkers see me! Luckily I was riding in the road when I came upon a walker. I only saw his reflective strip across his jacket when I was 10 feet away!

Saturday, 10/16/2021

7155 steps, 47/152 resting/max HR, 7:15 hrs sleep, 182.3 lbs, 22 floors climbed

run: 3.15 miles, 28:03, 8:54 pace, 33 feet elevation gain, 140/155 avg/max HR, 152/168 avg/max cadence, 59F, 83% RH, 2 to 20 mph SW wind, cloudy

shoes: Kuru Atom 51.0 miles

It rained before I went to sleep after watching Game 1 of the ALCS (Astros beat the Red Sox 5-4). It thundered and poured for about 30 minutes just after I woke up at 6:30 AM. I waited until the early afternoon before I ventured out. My right heel felt good ... so I took it out for a run. I concentrated on landing on my right midfoot and not my heel. It felt ... sort of OK ... so I kept going. I took a few tiny walks to get my breathing under control.