Sunday, 11/20/2022 to Saturday, 11/26/2022 - 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 2 times this week, 2.65 miles.

I ran 5 times this week, 26.19 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 62,835 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 879 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/20/2022

7339 steps, 48/136 resting/max HR, 5:33 hours sleep, 20 floors climbed

Run: 4.46 miles, 39:51, 8:56 pace, 79 feet elevation gain, 124/137 avg/max HR, 160/170 avg/max cadence, 23F, 58% RH, 26 mph W wind, wind chill 7F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 583.62 miles

It was colder, windy and the wind chill was 7F. But ... I dressed for the weather and got out there on my "Out by the pier and around" route. I set up a steady pace and got after it. It was cold at first but I warmed up after a mile llke usual. It was a bit of a challenge running into a gusty wind but I just kept running and didn't let myself stop. My splits were 9:13, 8:45, 8:57, 9:03 and 8:29 over the last 0.46 mile.

The Bills kicked 6 FGs and had a couple of TDs to beat the Browns 31-23, link here. The game had been moved to Detroit after 77 inches of snow fell on Orchard Park on Friday (66 inches in 24 hours is a new NY record). The Bills and their neighbors dug out and got to the airport on Saturday to fly to Detroit for Sunday's game.

Monday, 11/21/2022

3563 steps, 45/90 resting/max HR, 6:47 hours sleep, 181.8 pounds, 8 floors climbed

Walk: 1.5 miles, 21:25, 14:16 pace, 49 feet elevation gain (more like 3), 85/101 avg/max HR, 122/132 avg/max cadence, 27F, 50% RH, 14 mph WSW wind, wind chill 16F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 585.12 miles

I got out for a cold and chilly walk in the pre-dawn darkness. Why do I do these walks or runs in the pre-dawn darkness? Habit, stubbornness or stupidity ... take your pick. I'll go with the first two but sometimes the third one could be true too. Anyways ... I got it done! My splits were 14:24 and 14:02 over the last 05 mile.

Tuesday, 11/22/2022

13020 steps, 43/140 resting/max HR, 7:34 hours sleep, 180.9 pounds (-0.9), 22 floors climbed

Run: 6.26 miles, 54:40, 8:44 pace, 76 feet elevation gain, 130/142 avg/max HR, 162/170 avg/max cadence, 32F, 59% RH, 6 mph SW wind, wind chill 27F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 591.38 miles

I got out early for a 10K on my "Out to the Secret Sidewalk" route. I set up a steady pace and held it easily. It was a bit warmer and calm out. My splits were 8:57, 8:43, 8:54, 8:43, 8:46, 8:31 and 8:12 over the last 0.26 mile.

Wednesday, 11/23/2022

8631 steps, 44/88 resting/max HR, 7:47 hours sleep, 182.0 pounds (up 1.1), 13 floors climbed

Walk: 1.5 miles, 20:10, 13:27 pace, 11 feet elevation gain, 77/92 avg/max HR, 124/134 avg/max cadence, 28F, 86% RH, 5 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 592.88 miles

I got out in the darkness before dawn for a brisk walk I wore my usual gear plus my Brooks jacket.

Thursday, 11/24/2022

14996 steps, 43/144 resting/max HR, 9:38 hours sleep, 22 floors climbed

Today's race was my 11th Race with Grace 10K The race venue different this year, the Lakeshore Church on Latta Rd, so it was a different course. I got to the race venue about 50 minutes before the 9 AM start so I had plenty of time to get my bib, new favorite tech shirt (purple this year!) and settle myself before the race. I chose to wear my Brooks tights, shorts (so I could fasten my bib to it), Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I probably could have done with just the shorts.

Run: 6.26 miles, 52:11, 8:20 pace, 94 feet elevation gain, 134/147 avg/max HR, 162/173 avg/max cadence, 37F, 70% RH, 7 mph SW wind, wind chill 33F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 599.14 miles

I got out for an untimed run of about 1/2 mile before the start. And ... we were off. I started a bit slow, passed slower runners and settled in a slightly fast race pace. I knew it was a 10K but it seemed that I ran almost at 5K pace. I tried to run at a controlled pace and not race against the other runners around me ... but I did try to keep up with everyone. Mile 1 ... mile 2 ... mile 3 (water stop) at 26:02. I felt good and ran onward ... I think I slowed a bit but I couldn't be sure. I just knew that I wasn't going to stop ... I felt a slight muscle pain in my right thigh but I ignored it and it went away ... last turn onto Latta Rd ... only 1/2 mile ... finish line in sight ... 52 minutes .... and done! My Garmin had 6.26 miles in 52:11, 8:20 pace. I was a bit surprised at that pace to be honest.

I felt good and wandered around a bit before I checked the results. I got 3rd in my M 65-69 age group. I talked with Bob Dyjak, who was the race director(?) and a running friend that I have known for years. Everyone seemed to know Bob. I got a little medal for third in my M 65-65 age group .... hardly worth staying around for but I did enjoy talking with Bob and his friends.

I did OK. I was 125th out of 435, 3rd out of 18 in my M 65-69 age group, overall link here and individual link here. My splits were 8:19, 8:36, 8:19, 8:29, 8:14, 8:13 and 7:49 over the last 0.26 mile. OK ... maybe I didn't slow down in the 2nd 5K.

Oh, I placed 2nd out of 2 in my GRTC RROY, M 50-59 age group with 40 points, link here.

Christine, my darling wife, had been busy yesterday and this morning with our simple Thanksgiving dinner. She had made the pies (pumpkin and apple), stuffing and cranberry sauce yesterday. She cooked the turkey and potatoes (white and sweet) before and after I came home. I just getting hungry when we ate ... mmm ... good! I didn't do much on the prep but I did a lot of the clean up .... pulling apart the turkey and getting the dishes into the dishwasher. Maybe this is why I felt sleepy after eating turkey, link here.

We also watched the Bills play the Lion in Detroit. It was a close game and settled in the final seconds. The Bills scored to go ahead but missed the PAT, 25-22. So ... the Lions went down to tie it at 25-25 with 23 seconds to go. Game over? No ... Josh threw a dart to Diggs to get them in FG range and then Josh ran twice to get them a bit closer (with a timeout after each play). Bass kicked a 45-yard FG that curled just past the left upright to win it with 2 seconds to go to win the game 28-25, link here. The Josh-Diggs pass and Bass FG, link here and here.

zzz

Walk: 1.15 miles, 18:08, 15:47 pace, 7 feet elevation gain, 82/93 avg/max HR, 115 avg cadence, 46F, 49% RH, calm, partly sunny

Shoes: Brooks Adrenaline GTS20 grey - 600.29 miles

I got out for a slow (at first and then faster) walk after I got the dishes done and before it got dark. I just wanted to get something athletic in. My splits were 15:49 and 15:34 over the last 0.5 mile.

Friday, 11/25/2022

7739 steps, 44/140 resting/max HR, 9:51 hours sleep, 180.4 pounds (down 1.6), 14 floors climbed

Run: 4.65 miles, 40:56, 8:48 pace, 62 feet elevation gain, 128/142 avg/max HR, 160/170 avg/max cadence, 46F, 87% RH, 13 mph W wind, wind chill 41F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 604.94 miles

I got out for a run on my usual "Out by the pier and around" route. A muscle under my left knee bugged me at first so I stopped to stretch it after 1/4 mile. The discomfort went away so I settled in at an easy pace and held it even into the stiff wind out of the west. My splits were 8:56, 8:44, 8:51, 8:51 and 8:31 over the last 0.65 mile.

Saturday, 11/26/2022

7547 steps, 42/140 resting/max HR, 9:07 hours sleep, 181.3 pounds (down 0.8 pounds), 19 floors climbed

Run: 4.55 miles, 39:48, 8:45 pace, 65 feet elevation gain, 129/142 avg/max HR, 160/170 avg/max cadence, 37F, 87% RH, 8 mph SW wind, wind chill 32F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 609.49 miles

I got out for a run on my usual "Out by the pier and around" route. It's not a 5K and not quite 5 miles just the perfect distance at 4.55 miles. I set up an easy pace (like usual) to get the joints moving and settled in for a nice run. It was perfectly sunny, just a bit chilly and windy ... nice! My splits were 9:12, 8:40, 8:36, 8:43 and 8:19 over the last 0.55 mile.

Sunday, 11/13/2022 to Saturday, 11/19/2022

I walked 2 times this week, 3.0 miles.

I ran 5 times this week, 19.56 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 55.969 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 872 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/13/2022

7814 steps, 45/140 resting/max HR, 8:58 hours sleep, 17 floors climbed, 178.3 pounds

Run: 4.65 miles, 41:22, 8:53 pace, 66 feet elevation gain, 130/142 avg/max HR, 160/170 avg/max cadence, 37F, 87% RH, 8 mph W wind, wind chill 32F, overcast with a bit of drizzle

Shoes: Brooks Adrenaline GTS20 grey - 558.25 miles

I tried to wait for the drizzle to stop but I went out anyways. It was colder so I wore my Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a really easy pace and held it without any tiny walk breaks. The drizzle came and went but wasn't really enough to trouble me. My splits were 9:02, 8:47, 8:59, 8:50 and 8:46 over the last 0.65 mile.

Well ... the Bills managed to snatch defeat from the jaws of victory in their home game against the Vikings. They were up 27-10 late in the 3rd quarter and lost 33-30 in OT (Josh Allen with 2 INTs and a fumble), link here. The final minute of regulation was quite interesting to say the least. The Bills were clinging to a 27-23 lead when they stopped the Vikings at the goal line with 42 seconds. Josh muffed the next stop while trying a QB sneak, the Vikings fell on the ball in the endzone and went ahead 30-27. The Bills went down the field on 5 plays and 69 yards and kicked a FG to send the game into OT at 30-30. The Viking went ahead in OT 33-30. Then Josh forced a throw on a 3rd and 20, got intercepted in the endzone, game over. 

 

Monday, 11/14/2022

5716 steps, 42/142 resting/max HR, 8:12 hours sleep, 12 floors climbed, 176.7 pounds

Run: 3.16 miles, 27:09, 8:36 pace, 32 feet elevation gain, 134/148 avg/max HR, 158/168 avg/max cadence, 36F, 64% RH, 7 mph NW wind, wind chill 31F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 561.41 miles

I slept in until after 7 AM and I didn't want to run after work so a rare lunch run hit the spot. It was chilly and a bit windy so I donned my usual winter running gear and set out at my usual easy pace. I sped up a bit on each mile and had a negative split ... sweet! My splits were 8:51, 8:37, 8:28 and 7:45 over the last 0.16 mile.

Tuesday, 11/15/2022

7045 steps, 43/112 resting/max HR, 7:19 hours sleep, 15 floors climbed, 178.4 pounds

Walk: 1.5 miles, 19:53, 13:15 pace, 12 feet elevation gain, 92/115 avg/max HR, 123/136 avg/max cadence, 34F, 75% RH, 6 mph SW wind, cloudy.

Shoes: Brooks Adrenaline GTS20 grey - 562.91 miles

I slept horribly. I woke up at 2:55 AM and couldn't get back to sleep (I think). I can usually go right back to sleep but not this morning. So ... coffee will be required today! Anyway ... I got out for a brisk walk. My splits were 13:12 and 13:22 over the last 0.5 mile.

Wednesday, 11/16/2022

8248 steps, 44/136 resting/max HR, 6:51 hours sleep, 179.5 pounds, 24 floors clmibed, 179.5 pounds

Run: 3.15 miles, 27:42, 8:47 pace, 36 feet elevation gain, 126/137 avg/max HR, 159/170 avg/max cadence, 34F, 100% RH, 3 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 566.06 miles

It was dark, cold and I could hear rain outside but ... I had a 5K to run. So I got up, got dressed for the weather and got out there. I set up an easy pace and got it done. My splits were 9:01, 8:53, 8:29, 8:33 over the last 0.15 mile.

Thursday, 11/17/2022

8088 steps, 42/132 resting/max HR, 7:00 hours sleep, 14 floors climbed, 180.5 pounds

Run: 3.15 miles, 28:05, 8:54 pace, 32 feet elevation gain, 124/136 avg/max HR, 158/168 avg/max cadence, 32F, 93% RH, 7 mph W wind, wind chill 26F, overcast with a bit of snow

Shoes: Brooks Adrenaline GTS20 grey - 569.21 miles

It was a bit colder and windy this morning ... and there was a hint of snow. I set up an easy pace and ... then I hit the wind ... wow! It was a bit chilly. Then ... then there was a burst of light snow pellets on the way back. My headlight reflected the snow in my eyes so I almost couldn't see the ground. The snow stopped while I stretched after my run. My splits were 9:08, 9:08, 8:31 and 8:43 over the last 0.15 mile.

The Bills had a home game against the Browns on Sunday ... but the forecast was for a lake effect snowstorm on Friday and Saturday. The NFL moved the game to Detroit on Thursday afternoon.

Friday, 11/18/2022

3970 steps, 46/88 resting/max HR, 12 floors climbed, 179.0 pounds

Walk: 1.5 miles, 21:13, 14:08 pace, 3 feet elevation gain, 81/92 avg/max HR, 120/128 avg/max cadence, 28F, 93% RH, 9 mph SW wind, wind chill 20F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 570.71 miles

I needed a rest day after two days of running so I took a brisk walk.

The predicted lake effect snowstorm did indeed hit Buttalo and Orchard Park where the Buffalo Bills stadium is located got over 50" of snow.

Saturday, 11/19/2022

15078 steps, 40/138 resting/max HR, 8:36 hours sleep, 177.4 pounds, 29 floors climbed

Run: 8.45 miles, 1:15:10, 8:54 pace, 140 feet elevation gain, 131/140 resting/max HR, 162/170 avg/max cadence, 27F, 58% RH, 17 mph SW wind, wind chill 15F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 579.16 miles

I got out a bit late. It was chilly and windy so I dressed in my Brooks tights, Craft shorts, a short sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and heavy running gloves (it took a bit). I had thought about running the 6 hour ultra Bounds for the Hounds, link here, in Shortsville but I didn't sign up because I knew I wasn't trained for it. So ... I went a bit long on my "Out by the pier and about" route at a really easy "I can do this all day" pace. It was chilly when I ran into the wind but not so bad when I didn't. My splits were 8:59, 8:43, 8:46, 8:42, 8:46, 9:02, 9:03, 9:07 and 8:55 over the last 0.45 mile.

Sunday, 11/6/2022 to Saturday, 11/12/2022

I walked 4 times this week, 6.0 miles.

I ran 3 times this week, 10.45 miles.

I didn't bike indoors this week.

I biked once this week, 15.87 miles.

I took 53,213 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 865 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/6/2022

9771 steps, 46/142 resting/max HR, 9:10 hours sleep, 16 floors climbed, 177.9 pounds 

Run: 6.25, 54:55, 8:47 pace, 92 feet elevation gain, 132/144 avg/max HR, 160/168 avg/max cadence, 61F, 94% RH, 7 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 538.75 miles

I slept in and then waited for the rain to pass before I headed out. I wanted a 10K since I knew other runners who were running the NYC Marathon, the Indianapolis Marathon, the local Barbeque Bash Half and the Red Baron Half in Corning. I set up an easy pace as I headed out on my "Out to the Secret Sidewalk" route. My left knee had an ache that slowly went away. I felt my pace was over 9 so I was surprised by a 8:47 pace. My splits were 9:05, 8:34, 8:44, 8:50, 8:42, 8:49 and 8:50 over the last 0.25 mile.

Well ... the Bills lost to the Jets 17-20. Josh says ..

Monday, 11/7/2022

6932 steps, 42/96 resting/max HR, 8:18 hours sleep, 8 floors climbed, 178.3 pounds

Walk: 1.5 mile, 24:43, 16:30 pace, 17 feet elevation gain, 80/93 avg/max HR, 109/118 avg/max cadence, 55F, 62% RH, 14 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 540.25 miles

My left knee had a nagging ache when I headed down the stairs so I opted for a walk. I really wanted to run but I knew I would regret it. It was still pretty dark even after the time change on Saturday night. It was 55F but there was a good breeze so it felt colder. I wore shorts and a long sleeve tech. My splits were 16:39 and 16:14 over the last 0.5 mile.

Tuesday, 11/8/2022

7123 steps, 45/117 resting/max HR, 7:08 hours sleep, 11 floors climbed, 181.9 pounds

Run: 1.05 mile, 10:28, 9:57 pace, 36 feet elevation gain, 113/120 avg/max HR, 150/160 avg/max cadence, 39F, 70% RH, 8 mph N wind, wind chill 34F, clear

Shoes: Brooks Adrenaline GTS20 grey - 541.30 miles

I got out and I wanted to run. Yes, it was cold so I put on more clothing ... so I wanted to run to warm myself up I felt my left knee was a bit wonky but I thought it would work itself out. It didn't. It progressed from a discomfort to a pain that led me to a run/limp within 1/2 so I cut the road short to 1 mile. Boo ... hiss ....!!!

Well ... America voted and we don't know the results. But ... it looks like the Red Wave didn't materialize!

Wednesday, 11/9/2022

6832 steps, 43/106 resting/max HR, 8:31 hours sleep, 8 floors climbed, 181.7 pounds

Walk: 1.5 miles, 21:36, 14:24 pace, 20 feet elevation gain, 95/111 avg/max HR, 122 avg cadence, 28F, 80% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 542.80 miles

Yes ... it was cold but I got up, got dressed warmly and got out for a walk on my "Out to Ling Rd" route. I wore my Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. There was a big full moon hanging in the west that didn't warm me at all. My left knee felt OK but I didnt't test it either.

Later, Nebula tried to help me on my conference call.

Thursday, 11/10/2022

5203 steps, 42/84 resting/max HR, 8:09 hours sleep, 13 floors climbed, 181.1 pounds

Walk: 1.5 miles, 21:29, 14:19 pace, 21 feet elevation gain, 78/88 avg/max HR, 119/129 avg/max cadence, 50F, 34% RH, 13 mph SW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 544.30 miles

It was much warmer and a bit windier than yesterday when I got out for another walk on my "Out to Ling Rd" route. I set up a fast pace. My splits were 14:35 and 14:38 over the last 0.5 mile.

Friday, 11/11/2022

8655 steps, 40/137 resting/max HR, 7:51 hours sleep, 15 floors climbed, 179.2 pounds

Today's forecast of heavy rain in the afternoon and then the forecast of temperatures in the lower 40s next week inspired to get out and do something a bit ... epic. Maybe not really epic but at least unexpected. I decided on a RBW (Run / Bike / Walk). I haven't done one since Memorial Day. Why not Veteran's Day?

Our double knockout roses are still blooming and the lilac tree behind it grew at least 4 feet this summer!

Run: 3.15 miles, 27:46, 8:49 pace, 19 feet elevation gain, 126/140 avg/max HR, 158/167 avg/max cadence, 54F, 82% RH, 5 mph ESE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 547.45 miles

I didn't know how my left knee would react to a run but I set up a really easy pace anyway. I was pleasantly surprised by no pain or discomfort. I sped up a bit on each mile and was rewarded with a negative split. My splits were 9:15, 8:46, 8:34 and 7:53 over the last 0.15 mile.

Bike: 15.87 miles, 1:09:33, 13.7/20.8 avg/max mph, 60 feet elevation gain, 107/117 avg/max HR, 27/33 avg/max respiration, 59/112 avg/max cadence, 57F, 82% RH, 6 mph SE wind, cloudy

I had to pump up the tires in my bicycle so I had a few minutes to cool down and wipe the sweat off before I headed back out of my bicycle. I thought of just my 15K or 11 mile or 13.3 mile route. I headed out on the latter route but the Greece DPW was working on Edgemere Drive in two spots (between Island Cottage and Long Pond with cut outs for drainage pipes) and also between Lowden Point and East Manitou Rd. I was amazed that my bike tires held up. I decided to not go back that way and headed back on a CCW "Out to East Manitou Rd and around" route. I like the CW direction between because it's all left hand turns but I got through without mishap. 

Walk: 1.5 miles, 22:54, 15:17 pace, 10 feet elevation gain, 109/123 avg/max HR, 112/122 avg/max cadence, 59F, 82% RH, 5 mph SE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 548.95 miles

I quickly headed out on a walk before I could think of just sitting down. My splits were 15:29 and 14:53 over the last 0.5 mile.

Saturday, 11/12/2022

8697 steps, 46/141 avg/max HR, 16 floors climbed 179.9 pounds

Run: 4.65 miles, 40:55, 8:47 pace, 74 feet elevation gain, 129/143 avg/max HR, 160/170 avg/max cadence, 48F, 93% RH, 14 mph WNW wind, wind chill 43F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 553.60 miles

It was colder and windy outside so I wore shorts, a long sleeve tech and my Brooks light running gloves. I set up an easy pace and held it with no tiny walk breaks. I did slow a bit when I had to run into the wind. My splits were 8:56, 8:42, 8:53, 8:53 and 8:23 over the last 0.65 mile. 

Sunday, 10/30/2022 to Saturday, 11/5/2022 - Grocery Run 5K --- IN PROGRESS

I walked 5 times this week, 6.71 miles.

I ran 5 times this week, 17.73 miles.

I didn't bike indoors this week.

I biked once this week, 13.2 miles.

I took 56,923 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 858 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/30/2022

9564 steps, 42/140 resting/max HR, 8:17 hours sleep, 177.7 pounds, 28 floors climbed

Run: 6.25 miles, 55:25, 8:52 pace, 30F, 80% RH, 129/142 resting/max HR, 160/168 avg/max cadence, 7 mph SW wind, wind chill 24F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 514.31 miles

I got out around 8 AM for another longer run than usual. My left knee was a bit cranky at the start so I stopped to stretch it at mile 0.25. Then it felt OK so I ran onward. I was on the Secret Sidewalk when I thought that I could get in a 10K if I just turned and went back. So I did. I had the pace set at "I could run all day". My splits were 9:22, 8:53, 8:47, 8:42, 8:43, 8:45 and 8:41 over the last 0.25 mile.

I watched the Bills play the Packers at home on Sunday Night Football. The Bills raced out and won 27-17 to go to 6-1. Yes, the Bills have beat the MVP QBs of the last 4 years in October (Lamar Jackson, Tom Brady and Aaron Rodgers).

Monday, 10/31/2022

5139 steps, 44/92 resting/max HR, 5:47 hours sleep, 178.4 pounds, 10 floors climbed

Walk: 1.5 miles, 23:13, 15:28 pace, 3 feet elevation gain, 77/85 resting/max HR, 114/120 avg/max cadence, 39F, 81% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 515.81 miles

My running mileage for October is almost 93 miles and I did think of doing 2 runs today to get 100 miles. Years ago I certainly would have done it. But ... I'm 65 and I didn't want to possibly injure myself after a 7.5 mile run on Saturday and 6.25 mile run on Sunday. So ... I took an easy walk instead. My splits were 15:22 and 15:39 over the last 0.5 mile.

Well ... it's the end of October so it's stat time.

I took 11 walks for 16.1 miles, 1.46 miles/walk in October.

I took 21 runs for 92.87 miles (the most in a long while), 4.42 miles/run in October.

I ran 2 races in October:

 10/22 Scare Brain Cancer Away 5K, 24:53, 7:58 pace (fastest 5K of 2022)

 10/22 MFAMTL Trail Race (6 loops CCW, 3 loops CW), 9.41 miles, 2:04:26, 13:13 pace

I biked twice in October for 24.65 miles, 12.33 miles/bike.

I took 253,083 steps in October.

Tuesday, 11/1/2022

6868 steps, 37/140 resting/max HR, 7:10 hours sleep, 179,8 pounds, 11 floors climbed

Run: 3.16 miles, 27:12, 8:37 pace, 35 feet elevation gain, 128/142 avg/max HR, 159/168 avg/max cadence, 55F, 94% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 518.97 miles

It was a mild start to November this morning ... 55F. So I wore shorts and a short sleeve tech! I started out slow and sped up once I warmed up. The result was a nice negative split with splits of 9:04, 8:33, 8:22 and 7:42 over the last 0.16 mile.

Wednesday, 11/2/2022

10857 steps, 42/143 resting/max HR, 7:39 hours sleep, 179.5 pounds 14 floors climbed

Run: 4.56 miles, 40:20, 8:51 pace, 66 feet elevation gain, 129/148 avg/max HR, 160/168 avg/max cadence, 46F, 93% RH, 7 mph WSW wind, wind chill 43F, light fog

Shoes: Brooks Adrenaline GTS20 grey - 523.53 miles

I got out for a run on my longer "Out by the pier and around" route. My left knee bothered me a bit so I stretched it at mile 0.40. It was just a discomfort so I kept running. I thought of turning in for a mile, then just a 5K, then I turned left and just ran onward. The discomfort never really went away but I didn't stop and ran a negative split. My splits were 9:17, 8:54, 8:48, 8:43 and 8:24 over the last 0.56 mile.

Thursday, 11/3/2022

6650 steps, 42/96 resting/max HR, 7:22 hours sleep, 179.6 pounds, 16 floors climbed

Walk: 1.5 miles, 23:44, 15:49 pace, 16 feet elevation gain, 74/90 avg/max HR, 111/142 avg/max cadence, 43F, 87% RH, 7 mph SW wind, wind chill 39F, clear

Shoes: Brooks Adrenaline GTS20 grey - 525.03 miles

I felt an ache behind my left knee so I knew that a run would be unwise. So I walked instead. It was colder so I wore my Brooks tights, a long sleeve tech, Brooks jacket, Brooks beanie and Brooks light running gloves. My splits were 15:44 and 15:40 over the last 0.5 mile.

Walk: 1.11 mile, 16:06, 14:34 pace, 43 feet elevation gain, 73/87 avg/max HR, 116/133 avg/max cadence, 59F, 67% RH, 9 mph ENE wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 526.14 miles

I got out for a walk after work. It was a bit cooler than I thought but it was still warm for November. My splits were 14:31 and 15:00 over the last 0.11 mile.

Friday, 11/4/2022

8466 steps, 45/115 resting/max HR, 7:48 hours sleep, 179.3 pounds, 13 floors climbed

Walk: 1.5 miles, 18:42, 12:27 pace, 26 feet elevation gain, 93/119 avg/max HR, 129/158 avg/max cadence, 48F, 66% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 527.64 miles

t

I was out a bit late and felt a bit sluggish. I knew that I have the Grocery Run 5K tomorrow morning so I opted for a walk. I did do a slow run on the way back. My splits were 13:35 and 10:12 over the last 0.5 mile.

Walk: 1.1 mile, 20:08, 18:21 pace, 13 feet elevation gain, 74/87 avg/max HR, 102/110 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey - 528.74 miles

I got out after work again. It was even warmer so I took a really leisurely walk.

Saturday, 11/5/2022

7379 steps, 41/150 resting/max HR, 8:25 hours sleep, 11 floors climbed, 179.7 pounds

Today was my 6th Greater Rochester Track Club (GRTC) Rochester Runner of the Year (RROY) race, the Grocery Run 5K, and my 12th 5K of 2022. I've run this race 5 times before (2014, 2015, 2017, 2018 and 2018). My times have slowed from 21:13 to 23:33 but my desire to compete hasn't dimmed. I do enjoy toeing the line and seeing what my body and will can do at a race. So ... I headed down to the race venue, found a place to park, got my bib and new cotton race shirt (one of hundreds), and toed the line. The weather was 62F, 67% RH, 12 mph SSW wind and cloudy.

Run: 0.6 mile, 5:43, 9:37 pace, 7 feet elevation gain, 113/122 avg/max HR, 154/161 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 529.34 miles

Run: 3.16 miles, 24:26, 7:45 pace, 81 feet elevation gain, 141/152 avg/max HR, 165/173 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 532.50 miles

And ... we were off! I slowly moved ahead of slower runners. I saw one guy ahead of me that had a t-shirt that the back had "Trail runners move in a single file so as to hide their runners" ... awesome! I thought I started slow so I was a bit surprised when my Venu alerted me that mile 1 was 7:37. I thought I would flame out but I just kept running. I concentrated on not letting my mind tell me that I had to stop ... keep running!! Mile 2 ... see the finish line ... Mile 3 .... time WAY under 25 ... done in 24:26 (24:22 officially). Fastest 5K of 2022!!! My splits were 7:37, 7:50, 7:52 and 7:08 over the last 0.16 mile. Yeah, baby!!! I was 89th out of 724, results link here and 2nd out of 26 in my M 65-69 age group.

Sunday, 10/23/2022 to Saturday, 10/29/2022 - Kelly's Donut Run

I walked 3 times this week, 4.35 miles.

I ran 4 times this week, 17.02 miles.

I didn't bike indoors this week.

I biked once this week, 13.2 miles.

I took 58.948 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 851 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/23/2022

3562 steps, 45/107 resting/max HR, 8:14 hours sleep, 180.3 pounds, (down 1.6), 8 floors climbed

Bike: 13.2 miles, 1:02:48, 12.7/18.9 avg/max mph, 56 feet elevation gain, 96/110 avg/max HR, 27/31 avg/max respiration, 57/82 avg/max cadence, 61F 48% RH, 6 mph SSW wind, partly cloudy

My legs were achy from yesterday's 3.13 miles at SBCA 5K and 9.41 miles at MFAMTL so I opted for a bike ride since it was a beautiful (and warm) fall day. It was a quite peaceful ride. My thighs were a bit tired by the time I got done.

Walk: 1.05 miles, 18:59, 18:07 pace, 15 feet elevation gain, 78/91 avg/max HR, 104/110 avg/max cadence, 66F, 49% RH, 7 mph NE wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 487.74 miles

I got out for a leisurely walk before supper. I also wanted to up my step count.

The 5-1 Buffalo Bills had a bye week. Here are a couple of memes.

Monday, 10/24/2022

6043 steps, 43/95 resting/max HR, 7:26 hours sleep, 179.7 pounds (down 0.6), 14 floors climbed

Walk: 1.65 miles, 22:52, 13:51 pace, 19 feet elevation gain, 85/101 avg/max HR, 120/130 avg/max cadence, 45F, 87% RH, 3 mph SSE wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 489.39 miles

My knees and thighs were still a bit cranky so I chose a walk this morning. My clothing choice was shorts, a long sleeve tech and Brooks light running gloves which was a bit light for 45F. So ... I cranked up a brisk walk to keep warm. My splits were 13:31 and 14:23 over the last 0.65 mile.

Tuesday, 10/25/2022

9539 steps, 47/134 resting/max HR, 180.9 pounds (up 1.2), 15 floors climbed

Run: 3.15 miles, 28:58, 9:11 pace, 33 feet elevation gain, 124/138 avg/max HR, 158/167 avg/max cadence, 55F, 95% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 492.54 miles

I got out for a slow and steady 5K in the pre-dawn darkness. My splits were 9:46, 9:07, 8:47 and 8:29 over the last 0.15 mile. A negative split is easier when you start slow, lol.

Wednesday, 10/26/2022

9812 steps, 41/135 resting/max HR, 7:50 hours sleep, 180.6 pounds (down 0.8), 11 floors climbed

Run: 3.15 miles, 27:54, 8:51 pace, 43 feet elevation gain, 127/137 avg/max HR, 159/167 avg/max cadence, 54F, 82% RH, 6 mph S wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 495.69 miles

I was awake at 4:45 AM but I only got out about 10 minutes earlier than usual ... maybe next time. It was sort of warm so I wore shorts and a short sleeve tech. The back of my left knee had a weird pain for about 1/2 mile that almost made me turn around but it went away. My splits were 9:09, 8:46, 8:37 and 9:06 over the last 0.15 mile.

Thursday, 10/27/2022

6992 steps, 41/88 resting/max HR, 8:21 hours sleep, 180.6 pounds (steady), 6 floors climbed

Walk: 1.65 miles, 25:01, 15:10 pace, 14 feet elevation gain, 78/94 avg/max HR, 115/128 avg/max cadence, 45F, 81% RH, 7 mph wind chill 41F, NW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 497.34 miles

The back of my left knee felt a bit cranky so I opted for a walk. I will probably be running Friday, Saturday and Sunday so that was on my mind too. It was definitely cooler and windier this morning so I wore my Brooks pants, a long sleeve tech and Brooks jacket. I could have used my Brooks light running gloves. I struck up an easy walking pace. My splits were 15:08 and 15:13 over the last 0.65 mile.

Friday, 10/28/2022

10025 steps, 41/148 resting/max HR, 7:24 hours sleep, 179.8 pounds (down 0.8), 15 floors climbed

Run: 3.16 miles, 27:25, 8:41 pace, 44 feet elevation gain, 138/153 avg/max HR, 161/168 avg/max cadence, 30F, 93% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 500.50 miles

Well ... it was 30F so it was back to my Brooks tights, Darn Tough socks, Brooks 1/4 zip long sleeve pullover, balaclava and heavy running gloves. I wore my balaclava because I couldn't find my Brooks beanie (it's somewhere). So it begins ... but I am used to the cold and know what to wear. I struck up an easy pace and held it easily. My splits were 8:51, 8:41, 8:35 and 8:23 over the last 0.16 mile for an easy negative split.

Saturday, 10/29/2022

12975 steps, 41/144 resting/max HR, 6:42 hours sleep, 178.5 pounds (down 1.3), 19 floors climbed

Run: 7.56 miles, 1:06:28, 8:48 pace, 166 elevation gain, 131/151 avg/max HR, 160/167 avg/max cadence, 36F, 75% RH, 5 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 508.06 miles

Today was the second of two Kelly's Donut Run. I ran the Scare Brain Cancer Away 5K last weekend so today I headed out to Hilton to run this fun run. It was cold again so I wore my Brooks pants, Brook 1/4 long sleeve puI met up with everyone (about 20) and we all headed out around 7:30 AM. The route allows for various distances. I struck up an easy pace with everyone. I moved up to the first group of 2 and peeled off by myself for the 8 mile loop at Moul Rd. I got a bit tired but just kept running onward .. donuts were waiting at Kelly's ... lol! I got done and changed my pullover before I got chilled. I bought 6 donuts and a 16 oz jar of honey before I went headed home. My splits were 9:18, 9:08, 8:56, 8:40, 8;40, 8:34, 8:34 and 8:26 over the last 0.56 mile.

I voted at the Greece early voting location. Hmm ...  BLUE!!!

Sunday, 10/16/2022 to Saturday, 10/22/2022 - Scare Brain Cancer Away 5K & MFAMTL

I walked twice this week, 3.0 miles.

I ran 6 times this week, 24.71 miles.

I didn't bike indoors this week.

I didn't bike this week.

I took 70,623  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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 844 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/16/2022

8667 steps, 44/139 resting/max HR, 8:59 hours sleep, 178.1 pounds, 20 floors climbed

Run: 4.55 miles, 39:14, 8:37 pace, 82 feet elevation gain, 131/141 avg/max HR, 162/171 avg/max cadence, 46F, 66% RH, 8 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 469.81 miles

I slept in like usual on a weekend but I needed to get a run in so I got up, got dressed and got out there. It was a bit above 40F so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I struck up the same steady pace as yesterday. I took off my beanie at around mile 2. I took a tiny walk break as I turned onto Greenleaf Rd. My splits were 8:42, 8:24, 8:32, 8:53 and 8:32 over the last 0.55 mile. 

I watched the Bills - Chiefs held down in Kansas City. It was a barnburner, link here. It was 3-0, 3-7, 10-7 and 10-10 at half time. Then ... it kicked up a notch. Then it was 17-10, 17-17, 17-20 late into the 4th quarter. Josh hurdled a defender just the 2 minute warning for a 16 yard gain. Two plays later, the Bills scored to go again 24-20 with 1:07 left ... plenty of time. But ... the Bills intercepted Mahommes and ran the clock out ... a win!!!!

Lots of Josh hurdling memes showed up on Facebook within minutes of the game ... trust me!

Monday, 10/17/2022

7037 steps, 42/92 resting/max HR, 6:02 hours sleep, 178.6 pounds, 10 floors climbed

Walk: 1.5 miles, 20:26, 13:37 pace, 11 feet elevation gain, 86/102 avg/max HR, 120/139 avg/max cadence, 48F, 87% RH, calm, cloudy with some sprinkles

Shoes: Brooks Adrenaline GTS20 grey - 471.21 miles

Christine and I were up a bit late while we got something straight between us. Ah, youth, lol! So I slept in until 6 AM. But ... I got up, got dressed and got out for a brisk walk. It was sprinkling a bit so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks hat. It took a bit to get started but I did  My splits were 13:27 and 13:53 over the last 0.5 mile.

Tuesday, 10/18/2022

7542 steps, 42/142 resting/max HR, 6:25 hours sleep, 14 floors climbed

Run: 3.15 miles, 26:48, 8:30 pace, 46 feet elevation gain, 134/150 avg/max HR, 160/170 avg/max cadence, 41F, 75% RH, 15 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 474.36 miles

It was dark, a bit chilly and windy when I looked outside just before 6 AM. A sensible person would have said "Nope" but I needed to run so I got out and ran. I wore shorts, a long/short sleeve tech combo, Brooks beanie and my Brooks light running gloves. It was a bit chilly for the first 1/2 mile before I warmed up. But ... I got my 5K in and was back inside after doing my stretches by 6:45 AM. My splits were 8:39, 8:44, 8:15 and 7:48 over the last 0.15 mile.

Wednesday, 10/19/2022

7791 steps, 43/138 resting/max HR, 6:47 hours sleep, 180.4 pounds, 19 floors climbed

Run: 4.45 miles, 39:05, 8:47 pace, 63 feet elevation gain, 130/140 avg/max HR, 161/169 avg/max cadence, 34F, 86% RH, 3 mph ESE wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 478.91 miles

It was 34F, dark and pretty calm outside but a run needed to be done. I donned shorts, a long/short sleeve combo, Brooks beanie and Brooks light running gloves. Yes, I am a bit dedicated. I struck up a steady pace before I could talk myself out of it. I warmed up after a mile like usual. I went out on my longer "Out by the pier and around" route. I was the only one outside ... so quiet and peaceful. My splits were 8:51, 8:45, 8:49, 8:46 and 8:35 over the last 0.45 mile.

Thursday, 10/20/2022

5460 steps, 41/120 resting/max HR, 179.9 pounds, 12 floors climbed

Walk: 1.5 miles, 21:44, 14:29 pace, 11 feet elevation gain, 88/97 avg/max HR, 118/128 avg/max cadence, 37F, 87% RH, 15 mph WSW wind, wind chill 29F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 480.41 miles

It was dark, chilly and windy but I needed a walk so I got out for one. I wore my Brooks pants, a long sleeve tech, Brooks jackets, Brooks beanie and Brooks light running gloves (I have a lot of Brooks, lol). I didn't warm up too much but it was nice seeing the crescent moon up in the sky. My splits were 14:33 and 14:21 over the last 0.5 mile.

Friday, 10/21/2022

9626 steps, 43/126 resting/max HR, 7:21 hours sleep, 181.9 pounds, 13 floors climbed

Run: 3.15 miles, 28:44 miles, 9:07 pace, 32 feet elevation gain, 121/133 avg/max HR, 158/166 avg/max cadence, 30F, 93% RH, 5 mph SW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 483.56 miles

It was dark, cold and almost calm when I headed out for a 5K. I knew that I had the Scare Brain Cancer 5K the next day so I took it out nice and easy. My splits were 9:23, 9:12, 8:50 and 8:29 ... a negative split. I guess the key to get negative splits is starting out really slow, lol!

I missed the signup for MFAMTL on Saturday so I emailed the RD and got a reply just to show up. The MFAMTL is a 6 hour (3 hours CCW, 3 hours CW) trail race on an one mile loop in Durand Eastman Park.

Saturday, 10/22/22

24500 steps, 42/145 resting/max HR, 7:35 hours sleep, 181.9 pounds, 72 floors climbed (trail running is a lot of up and down, lol)

Today was a doublet of races. I had the Scare Brain Cancer Away 5K in East Rochester at 9 AM and then the MFAMTL afterward.

Run: 3.13 miles, 24:55, 7:58 pace, 56 feet elevation gain, 139/149 avg/max HR, 165/178 avg/max cadence, 53F, 44% RH, 14 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 486.69 miles

I was up around 6 AM and was out the door at 8 AM for the 22 minute drive to East Rochester for the SBCA 5K. I love this course. I didn't warm and just barely stretched before the race started at 9 AM. I started a bit hard but I felt OK. I hit the timer at mile 1 at 8:02. I felt good so I thought I could hold it. So ... mile 2 was around 8:00. I still felt good ... so I picked it up a little bit. Boom ... a 24:53, 7:58 pace!!! I beat my previous fastest 5K of 2022 set 6 weeks ago at the Karknocker 5K by 14 seconds. I do love this course ... lol!

I did pretty well. I ran a 24:53 according to robinhoodraces.com. I was 65th out of 433, 3rd out of 12 in my new M 65-69 age group, link here. My splits were: 8:02, 8:04, 7:53 and 7:18 over the last 0.13 mile.

Well ... off to MFAMTL, link here. It's a 6 hour low key trail race put on by TrailROC. It's a one mile loop, 3 hours counter clock wise (CCW) and 3 hours clock wise (CW). Why? Well ...it was on the way home and why not? I wanted more race miles in 2022. I have run a lot of 5Ks which don't add up very fast. The race venue was in the Durand Eastman Park off of Lakeshore Blvd along Lake Ontario. I changed into my trail shoes, and a short sleeve tech since it had gotten warmer. I just showed up, said "Hi" and started to run. 

Run: 6.2 miles, 1:15:48, 12:13 pace, 363 feet elevation gain, 122/133 avg/max HR, 141 avg cadence, 63F, 37% RH, 10 mph SW wind, sunny

Shoes: Salomon SpeedCross 4 blue trail shoes: 213.86 miles

The embedded video above is from Goat Factory Media made by Ron Heerkens Jr. I didn't view it until 12/24/2022. I came into view at 6:51 for a second or two.

Run: 3.21 miles, 48:38, 15:08 pace, 205 feet elevation gain, 110/127 avg/max HR, 121 avg/max cadence, 63F, 37% RH, 10 mph SW wind, sunny

Shoes: Salomon SpeedCross 4 blue trail shoes: 217.07 miles

Well ... running trail is a LOT different than running road. I haven't run trail in many months. I had to remember that there is a lot of ups and downs with lots of roots so I had to remember to pick up my feet. It took one loop to get my trail legs back. So ... I ran 6 loops CCW, had a bite to eat (a PB&J sandwich) and then ran 3 more CW loops. It had gradually warmed up. The CCW loops were definitely easier than the CW loops. The CW loops had longer upshills and shorter downhills. I definitely slowed down on the CW loops. My knees felt a bit cranky after 3 CW loops so I decided to stop. I thanked the TrailsROC staff (Eric Eagan and Mike Vallone) and went home. Boom ... done. 

Sunday, 10/9/2022 to Saturday, 10/15/2022

I walked 2 times this week, 3.15 miles.

I ran 5 times this week, 15.31 miles.

I didn't bike indoors this week.

I didn't bike this week.

I took 51,037 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 837 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/9/2022

7574 steps, 42/141 resting/max HR, 8:17 hours sleep, 178.4 pounds, 14 floors climbed

Run: 4.55 miles, 39:36, 8:42 pace, 73 feet elevation gain, 132/144 resting/max HR, 161/169 avg/max cadence, 46F, 71% RH, 14 mph SW wind, wind chill 41F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 449.75 miles

I puttered around for a bit but I needed to get out for a run so I got it done. It was a bit warmer than yesterday but just as windy. I decided to wear shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and held it except for a tiny walk break.

I watched the Steelers play the Bills at home. I had barely turned the TV on the Bill were already ahead 7-0 after a 98 yard TD pass by Josh Allen to Gabe Davis. They were up 31-3 at halftime and won 38-3. Josh was 20 for  31 with 424 yards (a Bills record). Josh has 4 400+ yard games (so far) and the all the other Buffalo QBs combined had four! A boring game but a win is a win!

Monday, 10/10/2022

4214 steps, 44/131 resting/max HR, 8:31 hours sleep, 178.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:20 pace, 36 feet elevation gain, 122/139 avg/max HR, 121 avg cadence, 54F, 54% RH, 8 mph N wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 black - 537.52 miles

I slept in and felt a bit off all day. I got out for a brisk walk after work. My splits were 13:14 and 13:28 over the last 0.65 mile.

Tuesday, 10/11/2022

9512 steps, 43/143 resting/max HR, 6:49 hours sleep, 14 floors climbed

Run: 4.55 miles, 39:21, 8:39 pace, 67 feet elevation gain, 134/146 avg/max HR, 161/171 avg/max cadence, 43F, 87% RH, 5 mph WSW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 454.30 miles

I made the mistake of looking at the clock after I got up to go pee ... 3:58 AM. I tried to go back to sleep but soon gave up. I had plenty of time to gird myself for getting out for a before dawn run. It was around 40F so I wore shorts, my winter long sleeve pullover (which I really didn't need), Brooks beanie and Brooks light running gloves. I struck up a steady pace and held it with no walks. My splits were 8:44, 8:40, 8:32, 8:45 and 8:29 over the last 0.55 mile.

Wednesday, 10/12/2022

7352 steps, 43/142 resting/max HR, 6:38 hours sleep, 180.7 pounds, 12 floors climbed

Run: 3.15 miles, 26:45, 8:29 pace, 21 feet elevation gain, 129/144 avg/max HR, 161/170 avg/max cadence, 48F, 81% RH, 3 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 457.45 miles

I put on my eye shades before I went to sleep and got about 7 hours of sleep. I felt rested when I woke up at 5:30 AM. I was out in shorts and a short sleeve tech just minutes after 6 AM. I had on my usual Noxgear Tracer360 lighted vest and new eBay headlamp. I struck up a steady pace. I noticed that mile 1 was 8:50 and mile 2 was 8:40 so I pushed the pace to get a negative split ... mile 3 was 8:08 and 7:15 over the last 0.15 mile. Sweet!

Thursday, 10/13/2022

7256 steps, 41/103 resting/max HR, 7:48 hours sleep, 179.8 pounds, 11 floors climbed

Walk: 1.5 miles, 21:27, 14:18 pace, 13 feet elevation gain, 90/103 resting/max HR, 116/126 resting/max cadence, 63F, 77% RH, 16 mph S wind, overcast

Shoes: Brooks Adrenaline GTS20 black - 539.02 miles

It was a walk day after two running days. It was warmer and my weather app told me that it there was a light rain. I wore shorts, a long sleeve tech and a hat. It was windy and didn't start sprinkling until I was on my way back. I barely got damp.

Friday, 10/14/2022

6845 steps, 43/137 resting/max HR, 6:07 hours sleep, 22 floors climbed

Run: 3.16 miles, 27:01, 8:33 pace, 37 feet elevation gain, 129/141 avg/max HR, 157/169 avg/max cadence, 39F, 100% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 460.61 miles

My alarm went off at 5:30 AM whether I wanted it to or not just like it always does. It was a run day so I got up, got dressed and got out there before my mind registered that it was 43F, calm and clear. I wore shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and was rewarded with another negative split: 8:49, 8:39, 8:21 and 7:37 over the last 0.16 mile.

Saturday, 10/15/2022

8284 steps, 43/142 resting/max HR, 8:32 hours sleep, 17 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 65 feet elevation gain, 131/144 avg/max HR, 160/168 avg/max cadence, 57F, 44% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 465.16 miles

I slept in like I usually do on Saturdays so I didn't get out until after 9:30 AM. It was around 50F so I wore shorts and a short sleeve tech. I struck up a steady and easy pace ... aka a "get it done" pace. I held it and didn't take any walk breaks though my body really wanted me to. My splits were 8:45, 8:32, 8:35, 8:38 and 8:33 over the last 0.55 mile.

Sunday, 10/3/2022 to Saturday, 10/9/2022

I walked 3 times this week, 4.1 miles.

I ran 3 times this week, 15.15 miles.

I didn't bike indoors this week.

I biked once this week, 11.45 miles.

I took 46,009 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 830 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/2/2022

10247 steps, 43/138 avg/max HR, 7:35 hours sleep, 177.7 pounds, 19 floors climbed

Run: 5.05 miles, 44:46, 8:52 pace, 63 feet elevation gain, 128/140 avg/max HR, 161/171 avg/max cadence, 50F, 71% RH, 20 mph ENE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 431.0 miles

I got out a run on my "Out by the pier and around" route. It was cool and windy so I wore shorts, a long sleeve tech and my Brooks light running gloves. The wind really tried to hold me back when I turned into it. I just shortened my stride and powered onward. I added a bit at the end to get to 5 miles. My splits were 8:55, 9:04, 8:47, 8:42 and 8:52.

I was out grocery shopping and was listening to the Bills play the Colts in Baltimore. They were down 3-20 by the time I got home. 

They were down 10-20 at halftime. They slowly climbed back ... 13-20 and then tied on a Josh TD run. Then they intercepted a sure TD pass in the endzone, drove down and kicked the winning TD as time ran out ... 23-20!

Monday, 10/3/2022

5300 steps, 47/115 resting/max HR, 7:49 hours sleep, 177.1 pounds, 6 floors climbed

Walk: 1.5 miles, 18:29, 12:20 pace, 96/114 avg/max HR, 119 avg cadence, 54F, 54% RH, 12 mph NNE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 432.5 miles

I had a lazy Monday morning and slept in until 6:30 AM. So ... I got out for a very brisk walk after my work day at Ricoh was done. My splits were 12:16 and 12:27 over the last 0.5 mile.

Tuesday, 10/4/2022

8834 steps, 43/146 resting/max HR, 9:05 hours sleep, 179.9 pounds, 18 floors climbed

Run: 4.55 miles, 34:36, 8:28 pace, 67 feet elevation gain, 133/154 avg/max HR, 162/187 avg/max cadence, 39F, 100% RH, 3 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 437.05 miles

It was dark and around 40F when I got outside. Other people wouldn't even think of exercising in the dark and would've just stayed curled in bed ... but I guess I am not most people. I wore shorts, a long sleeve tech, Brooks beanie and Brooks light running gloves. I wore my Noxgear Tracer360 lighted vest and new headlamp also. Anyway ... I set up a steady pace and held it without any tiny walk breaks ... got it done! My splits were 8:21, 8:34, 8:31, 8:38 and 8:11 over the last 0.55 mile.

Wednesday, 10/5/2022

2698 steps, 44/80 avg/max HR, 9:19 hours sleep, 8 floors climbed

Walk: 1.1 miles, 18:02, 16:24 pace, 12 feet elevation gain, 72/83 avg/max HR, 110/122 avg/max cadence, 37F, 93% RH, 5 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 438.15 miles

I overslept a bit and just felt off. I dragged myself up, got dressed for 37F and got out for a lethargic walk. I was tired, hungry and just out there to get it done. I started coughing during the day so I think I could be coming down with a cold or maybe it could be just allergies.

Thursday, 10/6/2022

7656 steps, 41/96 resting/max HR, 8:27 hours sleep, 8 floors climbed

Walk: 1.5 miles, 19:38, 13:05 pace, 36 feet elevation gain, 89/99 avg/max HR, 124/140 avg/max cadence, 46F, 93% RH, 7 mph SW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 439.65 miles

I got a solid 8 hours of sleep and felt much better when I woke up. I underdressed a bit since I thought it was 55F instead of 46F. So a brisk pace helped to keep me warm. My splits were 13:03 and 13:09 over the last 0.5 mile.

Friday, 10/7/2022

1582 steps, 42/120 resting/max HR, 8:16 hours sleep, 179.7 pounds, 8 floors climbed

Bike: 11.45 miles, 51:21, 13.4/19/7 avg/max mph, 61 feet elevation gain, 106/121 avg/max HR, 28/33 avg/max respiration, 56/84 avg/max cadence, 57F, 82% RH, 12 mph WNW wind, overcast with a few sprinkles

I woke up at 5:13 AM and started to get ready for a run. But ... I knew that our relatively warm weather was going to go away during the day so I changed gears (pun intended), added more clothes and got out for a bike. I saw 2 lady runners as I headed out on the LOSP trail in the dark. We easily avoided each since we were all using headlamps and Noxgear lighted vests. We exchanged "Morning" and continued onward in opposite directions. It looked like it was going to rain and I hoped I would get done still dry but it started to sprinkle when I was about 1/2 done. I just got a bit damp, no worries.

Saturday, 10/8/2022

9692 steps, 43/145 resting/max HR, 8:10 hours sleep, 16 floors climbed

Run: 5.55 miles, 47:44, 8:36 pace, 74 feet elevation gain, 136/151 avg/max HR, 160/170 avg/max cadence, 41F, 87% RH, 8 mph WSW wind, 36F wind chill, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 445.20 miles

I had to delay my run for a bit while my Garmin Venu charged from 0% to 92%. It was a bit chilly but I just wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I was cold for about a mile like usual. I struck up a steady pace and held it with any walk breaks. I went out onto the pier for the first time in quite a while. My splits were 8:39, 8:31, 8:39, 8:37, 8:43 and 8:20 over the last 0.55 mile.