Sunday, 4/16/2023 to Saturday, 4/22/2023

I walked 5 times this week, 7.5 miles.

I ran once this week, 1.05 miles.

I biked once this week, 13.27 miles.

I took 32,401 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1026 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/16/2023

5276 steps, 43/127 resting/max HR, 7:55 hours sleep, 177.6 pounds, 8 floors climbed

Walk: 1.5 miles, 21:37, 14:26 pace, 3 feet elevation gain, 86/97 avg/max HR, 111 avg cadence, 52F, 87% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 574.15 miles

Run: 1.05 miles, 10:04, 9:34 pace, 30 feet elevation gain, 122/131 avg/max HR, 147/156 avg/max cadence, 57F, 88% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 575.20 miles

I got out for a walk ... again. I tried a run but my left hip/hamstring said "Not yet". So I walked. My splits were 14:26 and 14:25 over the last 0.5 mile. Then I thought I would try a run. It was achy and somewhat painful but I persisted. It was somewhat painful but it was a run. WTF!

Monday, 4/17/2023

3674 steps, 40/87 resting/max HR, 7:18 hours sleep, 177.2 pounds, 7 floors climbed

Walk: 1.5 miles, 21:16, 14:11, 8 feet elevation gain, 83/95 avg/max HR, 115 avg cadence, 46F, 76% RH 7 mph WSW wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 255.08 miles

I always want to run ... but I walked today. It had cooled down so it was back to tights. My splits were 14:16 and 14:00 over the last 0.5 mile.

Tuesday, 4/18/2023

6975 steps, 50/89 resting/max HR, 7:12 hours sleep, 176.2 pounds, 9 floors climbed

Walk: 1.5 miles, 21:29, 14:19 pace, 15 feet elevation gain, 76/89 avg/max HR, 119/126 avg/max cadence, 39F, 70% RH, 17 mph WSW wind, wind chill 31F, cloudy

Shoes: blue Brooks Launch GTS8 - 256.58 miles

It was even colder on this April morning so I wore tights and a lot of my cold weather gear. I didn't even try to run since my left hip/hamstring still felt a bit wonky. It was cold and windy but I got it done. My splits were 14:24 and 14:10 over the last 0.5 mile.

Wednesday, 4/19/2023

3605 steps, 45/92 resting/max HR, 176.5 pounds, 13 floors climbed

Walk: 1.5 miles, 20:19, 13:32 pace, 6 feet elevation gain, 89/99 avg/max HR, 119/132 avg/max cadence, 37F, 70% RH, 12 WNW wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 258.08 miles

I toyed with the idea of a run but the familiar nagging twinge in my left hip/hamstring convinced me to do a walk instead. It was chilly and the wind tried to convince me to head back in for another layer but I struck up a brisk walking pace instead. I got it done. My splits were 13:23 and 13:48 over the last 0.5 mile.

Thursday, 4/20/2023

7295 steps, 42/89 resting/max HR, 7:50 hours sleep, 176.0 pounds, 6 floors climbed

Walk: 1.5 miles, 22:11, 14:47 pace, 3 feet elevation gain, 83/97 avg/max HR, 114/128 avg/max cadence, 39F, 75% RH, 7 mph E wind, wind chill 35F cloudy

Shoes: blue Brooks Launch GTS8 - 259.58 miles

My left hip/hamstring felt a bit better this morning. I walked anyway a bit slower than usual. It was chilly but not as windy as yesterday. My splits were 14:56 and 14:30 over the last 0.5 mile.

Friday, 4/21/2023

4679 steps, 43/96 resting/max HR, 7:24 hours sleep, 175.7 pounds, 6 floors climbed

Walk: 1.5 miles, 21:20, 14:14 pace, 11 feet elevation gain, 86/114 avg/max HR, 117/153 avg/max cadence, 45F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 261.08 miles

I didn't have my usual mojo this morning. I dragged myself out. I could tell that my left hip/hamstring had its usual aches and pains so I pressed Walk on my Garmin Venu. I did throw 3 itty-bitty runs (or trots) of about 100 yards each. They were a bit achy so I dropped to a walk after each one. My splits were 13:46 and 15:09 over the last 0.5 mile. Uuuuuuggggghhhhhhh!

Saturday 4/22/2023

897 steps, 44/121 resting/max HR, 7:03 hours sleep, 174.9 pounds, 1 floor climbed

Bike: 13.7 miles, 59:10, 13.5/19.1 avg/max mph, 114/128 avg/max HR, 27/35 avg/max respiration, 59/82 avg/max cadence, 47F, 94% RH, calm, overcast

I decided to change it up and ride my bike. It was chilly so I put on my tights and most of my cold running gear. It was glad that I did too. I went on my usual "Out to East Manitou Rd" route. It was foggy out by the ponds. There were at least 40 swans on Buck Pond. Most of them were by the beach where small boats can be put in near The Char-Broil (corner of Island Cottage and Edgemere Drive).

Sunday, 4/9/2023 to Saturday, 4/15/2023 - Run Our River 5K - April

I walked 5 times this week, 7.2 miles.

I ran twice this week, 4.13 miles.

I biked once this week, 13.33 miles.

I took 43,609 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1019 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/9/2023

4427 steps, 42/94 avg/max HR, 8:43 hours sleep, 176.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:10, 15:28 pace, 10 feet elevation gain, 79/92 avg/max HR, 110 avg cadence, 30F, 86% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 565.82 miles

It was still cold so I wore my tights and usual running attire. I wanted to run but my left hip/hamstring didn't feel like it so I struck up a normal walking pace. I just didn't have the mojo for my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 15:28 and 15:28 over the last 0.5 mile.

Monday, 4/10/2023

8317 steps, 43/104 avg/max HR, 6:43 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:07, 14:03 pace, 10 feet elevation gain, 90/109 avg/max HR, 114/126 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Launch GTS8 - 250.58 miles

It was still cold at 6AM so I put on my usual tights and cold weather attire. I didn't try to run and did a somewhat brisk walk on my usual "Out to Ling Rd" route. The birds were chirping and the daffodils were already in bloom alongside the condos on Greenleaf Rd. My splits were 14:13 and 13:44 over the last 0.5 mile.

I hemmed and hawed about signing up for the 2023 Run Our River 5K series again ... I signed up. I hope that my left hip/hamstring likes it. I hope running a monthly 5K for the next 6 months will give me the impetus to find a way to get past this.

Tuesday, 4/11/2023

11163 steps, 46/154 avg/max HR, 176.6 pounds, 18 floors climbed

Walk: 1.5 miles, 23:48, 15:52 pace, 10 feet elevation gain, 77/87 avg/max HR, 110 avg cadence, 45F, 53% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 252.08 miles

It was a bit warmer but it was still tights and a couple of tech shirts for me on my usual "Out to Ling Rd" walk. I stuck up a normal pace and enjoyed hearing the birds chirping. My splits were 15:55 and 15:47 over the last 0.5 mile.

I tried to stay quiet but I could only think of my Run Our River 5K in the evening. I could feel a slight twinge of left hamstring when I moved. But ... a race was to be run. So I changed, got dressed and got down to the Corn Hill Landing Plaza around 5:20 PM. The race didn't start until 6:15 PM so I had plenty of time to stretch a bit. The weather conditions were 70F, 26% RH, 25 mph W wind and cloudy. 

Run: 1.0 mile, 10:02, 9:59 pace, 16 feet elevation gain, 123/135 avg/max HR, 145/153 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 566.82 miles

I got out for a really nice and easy run to see how my left hip/hamstring would react to running since I hadn't run in 4 days. I found that I could run but it would be a bit painful or achy.

Run: 3.13 miles, 27:39, 8:40 pace, 43 feet elevation gain, 144/157 avg/max HR, 155/165 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 569.95 miles

Well ... we were off! I slowly built up a slow race pace. I held myself and largely resisted the urge to pass slower runner (or at least slower that I could have). The miles passed. The ache in my left hip/hamstring prevented me from enjoying the race. I simply endured and hoped the race would end ... some day. I did hike up the pace a little bit by the end. 

And ... done! I stretched after the race more than I usually do. I didn't stick around long and just headed home.

I did better than I thought I would. I officially finished in 28:32, 60th out of 118 and 3rd out of 10 in my M 60-69 age group, link here. My splits were 9:00, 8:59, 8:35 and 8:11 over the last 0.11 mile. So ... a somewhat cautious negative split.

Wednesday, 4/12/2023

5495 steps, 43/99 avg/max HR, 9:58 hours sleep, 174.8 pounds, 3 floors climbed

Walk: 1.2 miles, 18:25, 15:27 pace, 7 feet elevation gain, 81/90 avg/max HR, 112/118 avg/max cadence, 72F, 41% RH, 13 mph W wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 571.15 miles

My body needed to sleep in yesterday and it felt weird not getting out before sunrise. I knew that life would get in the way after work so I got out during lunch and walked my "Around B601" route at L3Harris B601. It was a beautiful day! My splits were 15:23 and 14:56 over the last 0.2 mile.

I tried to get my bicycle ready for riding but I came up short I charged all the electronics (headlight, taillight, Edge 530, pedals, radar and helmet) but the front derailleur wouldn't move the chain up to the biggest gear. I tried to adjust with the two screws near it but I made it worse instead. So .. I will have to take it somewhere to get it fixed. Insert unhappy face!

Thursday, 4/13/2023

4483 steps, 46/95 avg/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 21:35, 14:23 pace, 8 feet elevation gain, 86/97 avg/max HR, 115/125 avg/max cadence, 63F, 48% RH, 13 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 253.58 miles

I got up just before Alexa's 5:30 AM alarm, got dressed and got out for my usual walk on my "Out to Ling Rd" route. The half moon hanging in the southeastern sky was pretty. I just put my Noxgear Tracer360 vest and didn't use any headlamps! My splits were 14:32 and 14:06 over the last 0.5 mile. 

Friday, 4/14/2023

7016 steps, 47/114 avg/max HR, 7:35 hours sleep, 176.1 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10, 22 feet elevation gain, 93/107 avg/max HR, 112 avg cadence, 54F, 67% RH, 8 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 572.65 miles

I tried to run again this morning but I had aches and pains in both hips so I walked my usual "Out to Ling Rd" route. I did enjoy the birds chirping and the colorful sunrise in the eastern sky though. My splits were 15:21 and 14:47 over the last 0.5 mile.

I had takeny my bicycle back from Bert's Bike during the afternoon. I had taken it in yesterday to get its front derailleur fixed. They replaced a cable and adjusted it. It worked a lot better.

Saturday, 4/15/2023

2708 steps, 44/119 resting/max HR, 7:47 hours sleep, 176.2 pounds, 2 floors climbed

Bike: 13.33 miles, 56:52, 40 feet elevation gain, 14.1/21.4 avg/max mph, 110/125 avg/max HR, 27/36 avg/max respiration, 58/77 avg/max cadence, 66F, 46% RH, calm, partly cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was 66F at the KROC airport but 56F up on Lake Ontario. I wore more clothes since I don't warm up during a ride: Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I was a bit cold even so for a while.

Sunday, 4/2/2023 to Saturday, 4/8/2023

I walked 4 times this week, 6.0 miles.

I ran 3 times this week, 9.45 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 44.204 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.

BTW, I am on a 1012 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/2/2023

5172 steps, 44/145 resting/mas HR, 10:02 hours sleep, 174.1 pounds, 11 floors climbed

Run: 3.15 miles, 28:45, 9:07 pace, 62 feet elevation gain, 134/156 avg/max HR, 151/160 avg/max cadence, 28F 46% RH, 9 mph NNW wind, wind chill 20F, sunny

Shoes: black Brooks Adrenaline GTSXX - 561.17 miles

Well ... a cold front came through yesterday afternoon. The temperature dropped like a stone so it was 27 degrees colder than yesterday morning. It was definitely back to tights and the usual winter running clothing. My left hip/hamstring were dodgy lilke usual but I wanted to run to I did no matter how it felt. It wasn't enjoyable but I got it done. My splits were 9:23, 9:00, 9:05 and 8:26 over the last 0.15 mile.

Monday, 4/3/2023

6771 steps, 40/108 resting/max HR, 7:37 hours sleep, 175.0 pounds, 11 floors climbed

Walk: 1.5 miles, 20:18, 13:33 pace, 7 feet elevation gain, 90/103 avg/max HR, 118 avg cadence, 37F, 44% RH 7 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 241.43 miles

I wanted to rest my running legs and muscles so I got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy but I got out there. My splits were 13:36 and 13:26 over the last 0.5 mile.

Tuesday, 4/4/2023

8954 steps, 55/145 resting/max HR, 8:22 hours sleep, 174.6 pounds, 12 floors climbed

Run: 3.15 miles, 29:04, 9:14 pace, 59 feet elevation gain, 133/146 avg/max HR, 156/207 avg/max cadence, 45F, 100% RH, 7 mph SE wind, wind chill 41F, light rain

Shoes: blue Brooks Launch GTS8 - 244.58 miles

I could hear the rain after I woke up with my Alexa alarm at 5:25 AM. I briefly thought of delaying my walk until after it was forecast to stop but I was stubborn so I got up, got dressed and got out there. I also briefly thought about wearing shorts since it was above 40F but I wore tights like usual. I thought about how crazy I am getting out every morning even in the rain. I had the crazy thought of pressing Run instead of Walk so I could get done quicker so I did. I struck up an easy pace and endured the ache in my left hip/hamstring. It's like a nagging ache that just won't go away. I thought about turning about at various points for a 1.5, 2 mile run but I went out on my "Out to Clematis St" route. I got it done but I didn't enjoy it. My splits were 9:20, 9:19, 9:05 and 9:03 over the last 0.15 mile.

Wednesday, 4/5/2023

7747 steps, 42/107 resting/max HR, 7:23 hours sleep, 175.9 pounds, 8 floors climbed

Walk: 1.5 miles, 21:07, 14:05 pace, 7 feet elevation gain, 87/101 avg/max HR, 119/128 avg/max cadence, 39F, 81% RH, 9 mph ENE wind, wind chill 34F, cloudy

Shoes: blue Brooks Launch GTS8 - 246.08 miles

I got up, got dressed and got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy. My splits were a bit slower: 14:00 and 14:15 over the last 0.5 mile. My muscles just didn't loosen up as much as they usually do.

The weather will be interesting today ... a warm front in the late morning will bring the temperature up to 70F in the afternoon and then a cold front around 2 PM which brought rain and a rumble of thunder.

Thursday, 4/6/2023

7905 steps, 43/142 resting/max HR, 7:05 hours sleep, 175.6 pounds, 18 floors climbed

Run: 3.15 miles, 29:16, 9:17 pace, 59 feet elevation gain, 132/146 avg/max HR, 153/162 avg/max cadence, 61F, 77% RH, 17 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 564.32 miles

It was still warm when I went out so I wore shorts and a long sleeve tech. I struck up a really nice and easy pace. My left hip/hamstring complained quite a bit but I ignored it. It was enough to take any joy out of my run. My splits were 9:29, 9:19, 9:09, 8:46 over the last 0.15 mile. Yes, a negative split but one without any joy.

Friday, 4/7/2023

3407 steps, 40/90 resting/max HR, 7:41 hours sleep, 176.6 pounds, 6 floors climbed

Walk: 1.5 miles, 20:34, 13:42 pace, 6 feet elevation gain, 87/99 avg/max HR, 119/126 avg/max cadence, 39F, 60% RH, 10 mph W wind, wind chill 33F, clear

Shoes: blue Brooks Launch GTS8 - 247.58 miles

The full moon hanging in the west sky was the first thing I noticed when I stepped outside this morning. It was quite pretty. It was back to my Brooks tights, Craft long sleeve baselayer, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. But ... the long range forecast is for a 10 day stretch that will have temperatures in the 70s soon! But ... today was brisk was a cold wind. I struck up a brisk pace to match the cold. My splits were 13:45 an 13:46 over the last 0.5 mile.

Saturday, 4/8/2023

4248 steps, 40/108 resting/max HR, 8:21 hours sleep, 175.5 pounds 7 floors climbed

Walk: 1.5 miles, 19:44, 13:08 pace, 9 feet elevation gain, 91/114 avg/max HR, 119/135 avg/max cadence, 39F, 44% RH, 3 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 249.08 miles

It was a brisk and sunny morning and the sun had long since rose before I got out after 10 AM. The forecast is for sun and temperatures that rise into the 70s before the end of the week. But today it was 39F so I wore tights and the usual cold weather gear. I struck up a good pace and then hiked up it once I got a bit warm. Boom! My splits were 13:17 and 12:51 over the last 0.5 mile.

Sunday, 3/26/2023 to Saturday, 4/1/2023

I walked 5 times this week, 8.15 miles.

I ran twice this week, 6.3 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 40.293 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.

BTW, I am on a 1005 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/26/2023

4655 steps, 38/90 avg/max HR, 9:22 hours sleep, 176.7 pounds, 7 floors climbed

Walk: 1.5 miles 22:03, 14:41 pace, 10 feet elevation gain, 80/98 avg/max HR, 115/125 avg/max cadence, 9F, 65% RH, 24 mph W wind, 29F, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 546.57 miles

I got out for a walk on my usual "Out to Ling Rd" route. My left hip/hamstring felt worse all day yesterday so I knew that a walk would be a wiser choice. My splits were 14:48 and 14:27 over the last 0.5 mile.

Monday, 3/27/2023

12189 steps, 40/142 resting/max HR, 7:57 hours sleep, 174.8 pounds, 15 floors climbed

Run: 3.15 miles, 29:28, 9:21 pace, 58 feet elevation gain, 130/148 avg/max HR, 154/163 avg/max cadence, 32F, 80% RH calm, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 549.72 miles

I switched back to my old black Brooks Adrenaline GTSXX running shoes for my run. I chose my 5K route of "Out to Clematis St" route. I struck up a nice and easy pace. My left hip/hamstring felt a bit better. It ached but not as bad as on Saturday. My splits were 9:33, 9:29, 9:10 and 8:30 over the last 0.15 mile.

Tuesday, 3/28/2023

74237 steps, 42/99 resting/max HR, 7:35 hours sleep, 175.2 pounds, 12 floors climbed

Walk: 1.5 miles, 21:22, 14:13 pace, 17 feet elevation gain, 81/115 avg/max HR, 119/130 avg/max cadence, 34F, 86% RH, 3 mph WNW wind, cloudy

Shoes: navy Brooks Launch GTS8 shoes - 239.93 miles

My left hip/hamstring hurt a bit during yesterday evening so I opted for a walk on my usual "Out to Ling Rd" route. I struck out at an easy pace and then quickened on the way back. My splits were 14:28 and 13:43 over the last 0.5 mile.

Wednesday, 3/29/2023

7833 steps, 41/95 resting/max HR, 7:13 hours sleep, 175.3 pounds, 6 floors climbed

Walk: 1.5 miles, 20:23, 13:35 pace, 15 feet elevation gain, 76/93 avg/max HR, 118/179 avg/max cadence, 28F, 86% RH, 8 mph SW wind, wind chill 21F, clear

Shoes: black Brooks Adrenaline GTSXX shoes - 551.22 miles

I got out for another brisk walk on my usual "Out to Ling Rd" route. It was clear, cold and a bit windy so I put on my heavy Craft long sleeve under my Brooks 1/4 zip long sleeve pullover. I still had to walk at a brisk pace to keep warm. My left hip/hamstring was OK (and probably happy that I wasn't running). My splits were 13:47 and 13:11 over the last 0.5 mile.

Thursday, 3/30/2023

1148 steps, 40/113 resting/max HR, 10:02 hours sleep, 175.3 pounds, 2 floors climbed

Walk: 1.5 miles, 19:47, 13:10 pace, 16 feet elevation gain, 88/119 avg/max HR, 21F, 68% RH, 7 mph WSW wind, wind chill 13F, partly cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 552.72 miles

I was on vacation from Ricoh today so there was no pressure to get up at the crack of dawn. I only slept in for 30 minutes lol! A windy cold front had blown in last night and dumped an inch of snow overnight plus it was about 20 degrees colder. So ... I had to dig extra deep to find some motivation to get outside. I tried to run but I could tell within a hundred years that it wasn't a good idea. So ... I pivoted and pressed Walk (actually it was Bike so no cadence or splits data today). It was cold so I set up a very brisk walk pace. I kept to the road so I could really walk fast (and keep warm).

Friday, 3/31/2023

5288 steps, 41/144 resting/max HR, 8:05 hours sleep, 173.9 pounds, 14 floors climbed

Run: 3.15 miles, 28:30, 9:02 pace, 54 feet elevation gain, 132/145 avg/max HR, 154/160 avg/max cadence, 36F, 64% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 555.87 miles

I was on vacation from Ricoh again so I slept in until a bit after 7 AM. I got up, dressed and out a bit after 8:30 AM. I wanted to run no matter what my left hip/hamstring had to say about it so I did. It ached a bit that got better the further I went so I kept going. Sometimes I just have to run. I got it done. My splits were 9:08, 9:00, 9:04 and 8:33 over the last 0.15 mile.

Well ... it's the end of March so it's stat time! I developed something in my left hip/hamstring so I took walks and less runs than usual. It's not going away. I think I have to start stretching during the day but I just can't bring myself to take the time to do it.

I took 18 walks for 21.03 miles during March, 1.17 miles/walk.

I took 15 runs for 53.26 miles during March, 3.55 miles/run.

I ran 1 race during March.

 3/11/2023 - Runnin' of the Green 5 miles, 42:23, 8:21 pace

I walked 216,787 steps during March.

Saturday, 4/1/2023

1743 steps, 39/97 resting/max HR, 8:36 hours sleep, 174.3 pounds, 1 floor climbed

Walk: 2.15 miles, 28:52, 13:26 pace, 46 feet elevation gain, 87/104 avg/max HR, 55F, 82% RH, 16 mph WSW wind, sunny

Shoes: black Brooks Adrenaline GTSXX shoes - 558.02 miles

I didn't sleep in as much and woke up with my Alexa alarm at 6:15 AM. I did get up, dressed (in shorts!) and got out a bit after 7:30 AM. I could tell that my left hip/hamstring wasn't happy so I opted for a brisk walk. It was 19F warmer than yesterday so I added a bit and went all the way down to the end of Beach Ave. I pressed Bike on my Garmin Venu again so there are no splits or cadence.

Sunday, 3/19/2023 to Saturday, 3/25/2023 --- IN PROGRESS

I walked 5 times this week, 7.5 miles.

I ran twice this week, 7.7 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 47,844 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.

BTW, I am on a 998 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/19/2023

steps, 

Walk: 1.5 miles, 22:40, 15:06 pace, 109/129 avg/max HR, 114/130 avg/max cadence, 25F, 58% RH, 20 mph W wind, wind chill 12F, light snow

Shoes: Salomon SpeedCross 4 trail shoes - 251.07 miles

It was cold, windy, a light snow falling and the footing looked a bit dodgy when I looked out. I went with my really cold weather gear since I decided to walk on my "Out to Ling Rd" route. I am glad that I didn't put my Craft wind briefs, balaclava and 40+ year old ski mittens away for the season since they came in handy this morning. I took my time when I walked on the Greenleaf Rd aidewalk. There was ice under the 1/2 inch of snow that had fallen. My Salomon SpeedCross 4 trail shoes had no trouble with the smidge of ice. My splits were 15:16 and 14:46 over the last 0.5 mile.

Monday, 3/20/2023

steps, 

Run: 3.15 miles, 29:38, 9:24 pace, 58 feet elevation gain, 126/139 avg/max HR, 154/165 avg/max cadence, 28F, 69% RH, 14 mph WSW wind, wind chill 18F, clear

Shoes: Brooks Launch GTS8 blue - 233.93 miles

It took me a bit longer than usual to get out on day 1000 of my Run/Walk/Bike streak. It was dark, a bit windy and just a bit warmer than yesterday but I did get out. I set up a really nice and easy pace but it was a bit painful with a left hip ache that really wanted me to just stop and walk. But ... I didn't. My splits were 9:37, 9:18, 9:23 and 8:46 over the last 0.15 mile.

Tuesday, 3/21/23

steps,

Walk: 1.5 miles, 20:33, 13:40 pace, 8 feet elevation gain, 88/104 avg/max HR, 119/132 avg/max cadence, 37F, 70% RH, 8 mph SW wind, wind chill 32F, cloudy

Shoes: Brooks Launch GTS8 blue - 235.43 miles

I got out for a walk on my usual "Out to Ling Rd" route. I knew that it wouldn't be an enjoyable run with the signals that my left hip and surrounding muscles were telling me. I really think that I should start stretching daily! Anyway ... it was the usual ... dark and peaceful. My splits were 13:47 and 13:27 over the last 0.5 mile.

Wednesday, 3/22/2023

steps, 

Walk: 1.5 miles, 20:32, 13:40 pace, 3 feet elevation gain, 83/96 avg/max HR, 11/129 avg/max cadence, 36F, 75% RH, 6 mph E wind, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 236.93 miles

I wanted to run but I knew that another walk would be wiser. I also had to find some motivation but I did and got out there on my usual "Out to Ling Rd" route. My splits were 13:36 and 13:49 over the last 0.5 mile.

Thursday, 3/23/2023

steps, 

Walk: 1.5 miles, 21:52, 14:34 pace, 24 feet elevation gain, 96/111 avg/max HR, 115/124 avg/max cadence, 46F, 93% RH, 5 mph S wind, overcast

Shoes: Brooks Launch GTS8 blue - 238.43 miles

I got out for yet another walk on my usual "Out to Ling Rd" route. I tried out a short 10 yard run but my left hip/hamstring gave me an ache so I didn't want to run a mile to see if it would go away or lessen. It sucks!!! Anyway, my walk went fine. It was nice hearing the birds chirping. My splits were 14:25 and 14:53 over the last 0.5 mile.

Friday, 3/24/2023

steps, 

Walk: 1.5 miles, 17:54, 11:56 pace, 10 feet elevation gain, 100/133 avg/max HR, 129/156 avg/max cadence, 32F, 80% RH, 7 mph WNW wind, wind chill 26F, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 540.92 miles

I got out for a walk/run on my usual "Out to Ling Rd" route. I went out to Ling Rd as a walk and then decided to come back in a slow run. My left hip/hamstring gave me a mild ache that wasn't enjoyable. It kind of sucked. My splits were 13:05 and 9:38 over the last 0.5 mile.

Saturday, 3/25/2023

7381 steps, 39/140 resting/max HR, 7:31 hours sleep, 174.9 pounds, 14 floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 129/143 resting/max HR, 154/163 avg/max cadence, 34F, 14 mph SE wind, wind chill 25F, light rain

Shoes: black Brooks Adrenaline GTSXX shoes - 545.07 miles

I really wanted to run so I ignored the ache in my left hip/hamstring and just ran at an easy pace. The ache was annoying and didn't really go away. It just didn't bother me as much but it was still annoying. Whatever ... I got the run in the book.

Sunday, 3/12/2023 to Saturday, 3/18/2023

I walked 4 times this week, 4.5 miles.

I ran 3 times this week, 8.35 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 40.162 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.

BTW, I am on a 991 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/12/2023

3396 steps, 42/92 resting/max HR, 7:11 hours sleep, 174.4 pounds, 5 floors climbed

Walk: 1.5 miles, 21:37, 14:25 pace, 13 feet elevation gain, 80/98 resting/max HR, 116/153 resting/max cadence, 30F, 69% RH, calm, cloudy

Shoes: Brooks Launch GTS8 blue - 217.93 miles

I got out around noon for a brisk walk on my usual "Out to Ling Rd" route. I tried a run but my left hamstring wasn't up to it. My splits were 14:34 and 14:07 over the last 0.5 mile.

Monday, 3/13/2023

3695 steps, 40/107 resting/max HR, 9:02 hours sleep, 177.1 pounds, 8 floors climbed

Walk: 1.5 miles, 20:48, 13:52 pace, 24 feet elevation gain, 92/116 avg/max HR, 118/132 avg/max cadence, 36F, 80% RH, 9 mph WNW wind, wind chill 29F, cloudy

Shoes: Brooks Launch GTS8 blue - 219.43 miles

The start of DST was last night. I didn't sleep well at all so I bagged the morning run or walk and got out after work. Well ... my left hamstring said "no run" so I settled for a brisk walk. My split were 14:10 and 13:15 over the last 0.5 mile.

Tuesday, 3/14/2023

5164 steps, 40/104 resting/max HR, 6:57 hours sleep, 175.8 pounds, 10 floors climbed

1.5 miles, 20:24, 13:36 pace, 10 feet elevation gain, 89/103 avg/max HR, 123/139 avg/max cadence, 30F, 86% RH, 12 mph NW wind, wind chill 21F, light snow

Shoes: Brooks Launch GTS8 blue - 220.93 miles

Well ... it's back to walking or running in the dark for a while. The change to DST means that sunrise is 7:24 AM today so it was still dark when I got out at 6 AM. It was chilly, windy and a light snow was falling when I stepped outside. I didn't even try a run and stuck up a brisk walking pace. I avoided the sidewalk on Greenleaf Rd and stuck to the road. I took short and fast strides so I didn't have any issues with traction. My splits were 13:21 and 14:05 over the last 0.5 mile.

Wednesday, 3/15/2023

8082 steps, 42/101 resting/max HR, 7:13 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:11, 14:07 pace, 9 feet elevation gain, 87/101 avg/max HR, 122/134 avg/max cadence, A bit chlly. Weather: 25F, 58% RH, 13 mph NW wind, wind chill 14F, clear

Shoes: Brooks Launch GTS8 blue - 222.43 miles

I got out again for a walk on my "Out to Ling Rd" route. The nor'easter that hit New England gave the west side of Rochester a very glancing blow with just a couple of inches of wet snow yesterday. It was chilly, windy and a bit icy this morning so I opted for a walk instead of a run. I stuck up a careful but sort of brisk walking pace and kept to the road. My splits were 13:54 and 14:33 over the last 0.5 mile.

Thursday, 3/16/2023

6405 steps, 41/124 resting/max HR, 7:08 hours sleep, 177.8 pounds, 18 floors climbed

Run: 2.05 miles, 20:40, 10:04 pace, 51 feet elevation gain, 119/126 avg/max HR, 151/160 avg/max cadence, 30F, 64% RH, 8 mph SW wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 224.48 miles

I probably should have done a walk instead of a run. But ... I did what I did. I struck up a really easy pace. My left hamstring had a mild discomfort that didn't get worse. I kept my pace easy, my stride short and only did 2 miles. I did all my stretches after the run for the first time in about 2 weeks.

Friday, 3/17/2023

5992 steps, 45/137 resting/max HR, 176.3 pounds, 17 floors climbed

Run: 3.15 miles, 29:35, 9:24 pace, 62 feet elevation gain, 129/142 avg/max HR, 153/177 avg/max cadence, 41F, 93% RH, 8 mph S wind, wind chill 36F, light rain

Shoes: Brooks Launch GTS8 blue - 227.63 miles

It was warm and rainy so I wore shorts and my Brooks 1/4 zip long sleeve pullover. I thought about a walk but I pressed Run on my Garmin Venu and set out to see how I felt. My left hamstring was a bit sore but it didn't sorer so I kept going. I still felt OK when I got to the end of Beach Ave so I went for a 5K on my "Out to Clematis St" route. The light rain didn't really bother me. My feet got a bit wet from splashing through the puddles. My splits were 9:36, 9:23, 9:16 and 8:49 over the last 0.15 miles. A negative split is a good way to start out on St Patrick's Day!

Another good way to celebrate St Patrick's Days is to celebrate another day of not drinking. Huh? Well ... I have not had an alcoholic beverage since January 25th, the day before Christine's 65th birthday. Why? Well ... I just decided to stop. Stop ... getting drunk at home watching TV. Stop ... spending the money on vodka or tequila or wine or beer. Just stop and get off the merry-go-round. How? Just avoid the liquor store. Just walk on by the liquor store by the Wegmans on Latta Rd... don't go to the liquor store on Dewey Ave by Latta Rd ... don't go to the liquor store across the Genesee River near Herrema's. Just don't go. What happened? Well ... I have lost 7 pounds for one thing. I just feel better. Now ... if I could get rid of all the junk around this townhouse ...

Saturday, 3/18/2023

7428 steps, 41/139 resting/max HR, 8:48 hours sleep, 174.8 pounds, 23 floors climbed

Run: 3.15 miles, 29:01, 9:14 miles, 59 feet elevation gain, 128/144 avg/max HR, 154/165 avg/max cadence, 34F, 55% RH 12 mph W wind, wind chill 26F, cloudy

Shoes: Brooks Launch GTS8 blue - 230.78 miles

I had a weird ache in my left hip as I getting ready to get out so I was unsure if I would walk or run. I pressed Run on my Garmin Venu and set up a nice and easy pace. I had the usual aches and pains so I kept going ... others might have stopped ... but I .... well make up your own mind. The aches and pains gradually got better. I kept it short on my "Out to Clematis St" route. My splits were 9;30, 9:16, 8:59 and 8:16 over the last 0.15 miles.

Sunday, 3/5/2023 to Saturday, 3/11/2023 - Runnin' of the Green

I walked three times this week, 4.52 miles.

I ran 6 times this week, 21.21 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 60,144 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.

BTW, I am on a 984 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/5/2023

10846 steps, 45/143 resting/max HR, 173.4 pounds, 31 floors climbed

Run: 6.85 miles, 1:01:55, 9:02 pace, 129 feet elevation gain, 133/145 avg/max HR, 157/168 avg/max cadence, 34F, 86% RH, 7 mph SW wind, wind chill 28F, cloudy

Shoes: Brooks Launch GTS8 blue - 197.55 miles

I wanted a long run so I did my "Out by the pier and the end of Beach Ave" route. I struck up a nice and easy pace. My left hamstring was a mild nagging ache but I endured it. Everything was OK until mile 7.83. Then ... I took a corner on the sidewalk in the parking lot a bit too hard and drifted right into some snow right next to it. I slipped and fell onto my left hand, left forearm and left shoulder ... boom! I said " That sucked" and examined myself. Everything still worked so I got up and slowly walked until I had 7.85 miles. I take a few pictures of my left forearm and noticed that my left hand already had discoloration around the 4th and 5th knuckle. I went inside and told Christine. She bandaged me up and made some cinnamon buns. I've run on ice but I really should be more careful on parking lots! Anyway ... my run was OK. My splits were 9:01, 8:47, 9:18, 8:50, 9:02, 8:53 and 9:28.

Monday, 3/6/2023

6702 steps, 43/95 resting/max HR, 8:08 hours sleep, 175.1 pounds, 9 floors climbed

Walk: 1,52 miles, 21:40, 14:17 pace, 13 feet elevation gain, 78/102 avg/max HR, 120/132 avg/max cadence, 28F, 93% RH, 6 mph SW wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 199.07 miles

I didn't know how my body would react to a run just I opted for a nice and easy walk. I was about 30 minutes late so the sun was on the horizon when I got to Greenleaf Rd. It was quite pretty ... in a frosty early March way. My splits were 14:36 and 13:40 over the last 0.52 mile.

Tuesday, 3/7/2023

10227 steps, 40/135 resting/max HR, 7:43 hours sleep, 175.6 pounds, 19 floors climbed

Run: 4.16 miles, 36:52, 8:52 pace, 83 feet elevation gain, 124/138 avg/max HR, 158/193 avg/max cadence, 30F, 55% RH, 9 mph N wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 203.23 miles

I got out for a run on my "Out to the end of Beach Ave" route. I saw the full moon hanging in the western sky as soon as I stepped outside. It was quite striking. The N wind was very chilly and tried to get inside my head and make me turn around. It didn't succeed. My left hamstring was a bit cranky but I ignored it like I usually do. It was a bit better on the way back with the wind mostly at my back. My splits were 9:16, 8:59, 8:42, 8:40 and 7:57 over the last 0.16 mile.

Wednesday, 3/8/2023

6841 steps, 42/98 resting/max HR, 7:02 hours sleep, 175.5 pounds, 10 floors climbed

Walk: 1.5 miles, 21:31, 14:20 pace, 10 feet elevation gain, 79/91 avg/max HR, 117/127 avg/max cadence, 28F, 69% RH, 9 mph N wind, wind chill 20F, overcast

Shoes: Brooks Launch GTS8 blue - 204.73 miles

My left hip and hamstring were wonky so I knew a walk was wiser than a run. Some of my muscles were OK with the walk ... others not so much. I did warm up a bit after a 1/2 mile or so. My splits were 14:28 and 14:05 over the last 0.5 mile.

Thursday, 3/9/2023

7376 steps, 41/135 resting/max HR, 10:38 hours sleep, 175.8 pounds, 12 floors climbed

A day off with 2 runs. One was crappy full of a nagging ache in my left hamstring and the other was a better 5K with mind over muscle.

Run: 1.05 miles, 10:16, 9:45 pace, 23 feet elevation gain, 116/122 avg/max HR, 150/157 avg/max cadence, 30F, 69% RH, 8 mph N wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 205.78 miles

Run: 3.15 miles, 28:28, 9:02 pace, 29 feet elevation gain, 125/137 avg/max HR, 153/163 avg/max cadence, 34F, 64% RH, 7 mph NW wind, wind chill 28F, sunny

Shoes: Brooks Launch GTS8 blue - 208.93 miles

I just decided to get out before sunset and see what would happen. My left hamstring felt a bit better so I headed out to Dewey for an out and back. I found that a mid-foot strike felt better.. My splits were 9:19, 9:03, 8:47 and 8:40 over the last 0.15 mile. A negative split is always nice!

Friday, 3/10/2023

5739 steps, 42/91 resting/max HR, 8:29 hours sleep, 174.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 18 feet elevation gain, 84/100 avg/max HR, 119 avg cadence, 28F, 86% RH, 8 mph E wind, wind chill 21F, cloudy

Shoes: Brooks Launch GTS8 blue - 210.43 miles

Another day off. I got up and out earlier. It was cold so I put on my usual warmer clothes. I struck up a brisk pace on my usual "Out to Ling Rd" route. My splits were 14:00 and 12:42 over the last 0.5 mile.

Saturday, 3/11/2023

12413 steps, 41/150 resting/max HR, 8:51 hours sleep, 175.7 pounds, 15 floors climbed

 

Today's race was the Runnin' of the Green, a Robin Hood Racing race. Today's race venue was the Mercantile on Main rather than the Blue Cross Arena where it had been held since I started racing it. I ran the old course 10 times (2007, 2011, 2012, 2013, 2015, 2016, 2017, 2018, 2019 and 2022). The new course and old course share the same 2 miles twice on the out and back route since it just started a bit north and didn't go as far into the U of R.

I parked at the Washington St parking garage and walked 3 blocks north to the new race venue. It was the old Sibley's building that I probably was last in when I was a kid to ride the monorail during Christmas. It was a bit noisy but I dropped off my drop bag and got out for a little warm up run.

Run: 0.90 mile, 8:35, 9:31 pace, 3 feet elevation gain, 121/130 avg/max HR, 153/161 avg/max cadence, 28F, 81% RH, 15 mph N wind, wind chill 17F, cloudy

Shoes: Brooks Launch GTS8 blue - 211.33 miles

I just ran a bit to warm up my legs and get used to the cold. I didn't get up as far in the start chute as far as I would have liked so I was a bit behind the 9:30 pace leader. And .... we were off!

Run: 5.1 miles, 42:33, 8:21 pace, 70 feet elevation gain, 142/154 avg/max HR, 162/174 avg/max cadence, 31F, 66% RH, 13 mph N wind, wind chill 22F, cloudy

Shoes: Brooks Launch GTS8 blue - 216.43 miles

Barb, Shawn, Boots and Ellen had been rooting for runners on Wilson Blvd for almost 20 years

The start was quite congested. I didn't get up to my usual race pace for about 1/4 mile. It was 0.5 mile to the Blue Cross Arena. Then the course was the same with just a turnaround 0.5 mile sooner. The runners had spread out. I saw the Fleet Feet owners: Boots and Ellen along with Barb and xx at their usual spot. I gave Ellen a high five on the way back. My left hamstring was really smarting past mile 3. I really wanted to take a walk break but I sucked it up and kept going. 

The sprint to the finish after passing Wendy Abbot, the 8:30 pace leader

I had passed the 9:00 and 8:30 pace leaders. I was slowing down but I was still discouraged when the 8:30 pace leader passed me back. I kept her about 50 feet ahead of me. I saw familiar landmarks that I wanted to up my pace at ... Ford St bridge, I490 overpass and the Blue Cross Arena. I still had 0.5 mile to go ... turn right, turn left, turn right ... finish line about 2 blocks away ... I sped up to passed the 8:30 pace leader (Wendy Abbot) .... and done! I was spent! 

I headed inside, got my drop bag with my dry clothes and had a green donut along with some apple cider. I did OK. My official time was 42:23, 352nd out of 1121, 3rd out of 19 in my M 65-69 age group, results link here. 

Sunday, 2/26/2023 to Saturday, 3/4/3023

I walked twice this week, 3.01 miles.

I ran 6 times this week, 26.02 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 67,544 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.

BTW, I am on a 977 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/26/2023

9889 steps, 43/137 resting/max HR, 176.2 pounds, 42 floors climbed

Run: 4.65 miles, 41:24, 8:54 pace, 71 feet elevation gain, 18/139 avg/max HR, 159/170 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 173.39 miles

I got out for a nice and easy run on my "Out near the pier and around" route. There was still ice on the LOSP Trail and I didn't trust the sidewalks so I kept to the road again. My left hamstring was a bit achy but I managed to keep a good pace. My splits were 9:02, 8:53, 8:51, 9:00 and 8:38 over the last 0.65 mile.

Monday, 2/27/2023

11583 steps, 42/133 resting/max HR, 7:12 hours sleep, 176.2 pounds, 19 floors climbed

Run: 4.06 miles, 36:37, 9:02 pace, 86 feet elevation gain, 122/137 avg/max HR, 158/170 avg/max cadence, 27F, 68% RH, 7 mph ENE wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 177.45 miles

I didn't really want to get out in the cold but I found my motivation and did it. I got out a bit late so I only did my "Out to the end of Beach Ave" route. It was clear so it got chilly overnight ... plus it was a bit windy ... brr! My splits were 9:30, 9:10, 8:45 and 8:44. A negative split!

Tuesday, 2/28/2023

15985 steps, 42/141 resting/max HR, 6:47 hours sleep, 175.2 pounds, 31 floors climbed

Run: 5.56 miles, 51:19, 9:14 pace, 70 feet elevation gain, 127/139 avg/max HR, 158/170 avg/max cadence, 34F, 93% RH, 9 mph SSE wind, wind chill 27F, light mist

Shoes: Salomon SpeedCross 4 trail shoes - 248.06 miles

I was up early at 5:15 AM but had a bit of wardrobe malfunction. I put on another tech long sleeves and slipped on a pair of shorts just in case I went to the treadmill. I thought that maybe the snow overnight had turned to ice so I wore my Salomon SpeedCross 4 trail shoes. So ... I set out at a really nice and easy pace. The traction  was fine so I didn't stop at the exercise center and its treadmill. My left hamstring ached and didn't let me enjoy the run. I kept on thinking that the ache would go away. Oh well. My splits were 9:39, 9:16, 9:05, 9:00, 9:15 and 9:05 over the last 0.56 mile.

Run: 2.05 miles, 18:15 miles, 8:54 pace, 49 feet elevation gain, 133/145 avg/max HR, 153/160 avg/max cadence, 36F, 75% RH, 22 mph W wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 179.50 miles

My running spreadsheet told me that I had 99.3 miles for February. I had told Christine that getting to 100 miles wasn't important a couple days ago. Well ... I only had 0.7 miles to go so I got out there again. It was a bit chilly and windy. My left hamstring was a bit cranky but it warmed up and I got it done. My splits were 9:07 and 8:41.

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

I took 6 walks in February for 8.71 miles, 1.45 miles/walk.

I took 24 runs in February for 101.35 miles, 4.22 miles/run.

I ran 2 races in February:

 1) Freezeroo #5 - 8 miles, 1:07:58, 8:30 pace, 27th out of 63, 1st out of 3 in my M 65-69 age group, 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy

 2) Freezeroo #6 - 4.4 miles, 36:00, 8:18 pace, 48th out of 120, 1st out of 8 in my M 65-69 age group, 1st out of 7 in my series M 65-69 age group, 29F, 63% RH, 18 mph SW wind, wind chill 18F, partly cloudy

I took 1 treadmill walk in February for 1.5 miles .

I took 1 snowshoe walk in February for 1.05 miles.

I took 247,563 steps in February.

Wednesday, 3/1/2023

7352 steps, 42/116 resting/max HR, 7:10 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 19 feet elevation gain, 108/125 avg/max HR, 120/128 avg/max cadence, 30F, 745 RH, 6 mph SE wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 181.0 miles

I knew that my body needed to "rest" after 6 runs in 5 days so I got out for a brisk walk. It was a bit chilly so I wore a bit more clothing since I don't warm up very much on a walk. So ... a brisk pace ensued. The sidewalk on Greenleaf Rd was still snow covered and looked to be icy so I walked on the road. My splits were 13:30 and 13:43 over the last 0.5 mile.

Thursday, 3/2/2023

7863 steps, 41/139 resting/max HR, 7:59 hours sleep, 175.3 pounds, 22 floors climbed

Run: 4.65 miles, 41:35, 8:56 pace, 57 feet elevation gain, avg/max 128/142 avg/max HR, 158/170 avg/max cadence, 34F, 86% RH, 13 mph NW wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 185.65 miles

I could think of a thousand reasons not to run but I didn't use any of them. I got up, got dressed and got out there. I set up a nice and easy pace. Where to go? I decided to turn right down Greenleaf Rd and thought of turning left for my "Out to the end of Beach Ave" route (4 miles) but decided to turn right and do my "Out near the pier and around" route backwards for 4.65 miles. My left hamstring felt sort of OK and I was OK with that. My splits were 9:11, 8:50, 9:02, 9:03 and 8:56 over the last 0.65 mile.

Friday, 3/3/2023

11913 steps, 41/133 resting/max HR, 7:34 hours sleep, 175.1 pounds, 19 floors climbed

Run: 5.05 miles, 46:15, 9:09 pace, 77 feet elevation gain, 125/137 avg/max HR, 157/168 avg/max cadence, 27F, 93% RH, 8 mph E wind, wind chill 19F cloudy

Shoes: Brooks Launch GTS8 blue - 190.7 miles

A pre sunrise picture from the Secret Sidewalk

I got out on my run about 10 minutes late. I struck up a nice and easy pace with my left hamstring giving a mild ache. I saw that there wasn't too much ice on the sidewalks so I went on my "Out by the pier and around" route which included on the Ontario Beach Park boardwalk and the Secret Sidewalk. There were a few spots of ice but I was careful when I ran across them so I had no issues. It got quite light with the pending dawn so I really didn't need my headlamp after about 20 minutes. My splits were 9:27, 9:13, 9:11, 9:05 and 8:51, a negative split.

It snowed pretty hard for a couple hours in the early evening. There was a sharp burst of light and thunder about 3 seconds later twice .... thundersnow!!! I have read and seen telecasts about it but not heard in person ... wow!!!

Saturday, 3/4/2023

2959 steps, 42/105 resting/max HR, 8:12 hours sleep, 175.5 pounds, 5 floors climbed

Walk: 1.51 miles, 19:54 miles, 13:14 pace, 13 feet elevation gain, 92/114 avg/max HR, 121 avgg cadence, 34F, 93% RH, 7 mph ENE wind, wind chill 28F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 249.57 miles

There was a couple of inches of wet snow on the ground plus it had rained overnight. I thought it would be best to do a walk instead of a walk on my "Out to Ling Rd" route. The sidewalk along Greenleaf Rd was waterlogged so I stuck to the road on the out and back. I think my left hamstring thanked me for not running but I still did a very brisk walk. My splits were 13:39 and 12:23 over the last 0.51 mile.

Sunday, 2/19/2023 to Saturday, 2/25/2023

I walked twice this week, 2.7 miles.

I snowshoed once this week, 1.05 miles.

I ran 5 times this week, 24.47 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 68,169 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.

BTW, I am on a 970 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/19/2023

11296 steps, 42/135 resting/max HR, 8:17 hours sleep, 176.1 pounds, 28 floors climbed

Run: 6.76 miles, 1:01:36, 9:07 pace, 110 feet elevation gain, 127/137 avg/max HR, 156/163 avg/max cadence, 36F, 55% RH 7 mph S wind, wind chill 31F cloudy

Shoes: Brooks Launch GTS8 blue - 157.14 miles

I got out a long run today on my "Out to Dewey Ave and around" route. It was a bit above freezing and not really shorts weather but ... I wore shorts and my Brooks 1/4 zip long sleeve pullover anyways. I set up a nice and easy pace but an ache in my left hamstring nagged me for 90% of the run. It only eased off to a mild ache for about a mile in the middle of the run. The ache really made the run not so much fun. Oh well. My splits were 9:32, 9:07, 9:02, 8:57, 8:57, 9:06 and 9:07 over the last 0.76 mile.

Monday, 2/20/2023

7407 steps, 45/102 resting/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:08 pace, 11 feet elevation gain, 81/95 avg/max HR, 114/121 avg/max cadence, 36F, 69% RH, 3 mph SSW wind, cloudy

Shoes: Brooks Launch GTS8 blue - 158.64 miles

My body needed a rest so I took an easy walk. My splits were 15:14 and 14:57 over the last 0.5 mile.

Tuesday, 2/21/2023

13219 steps, 43/139 resting/max HR, 7:25 hours sleep, 175.6 pounds, 18 floors climbed

Run: 5.55 miles, 50:44, 9:08 pace, 128/145 avg/max HR, 157/168 avg/max cadence, 27F ,80% RH, 5 mph ESE wind, clear

Shoes: Brooks Launch GTS8 blue - 164.19 miles

Alexa woke me up at 5:15 AM but I still didn't get out until a bit after 6 AM. I wanted to go long and the ache in my left hamstring tried to talk me into that. But ... the ache didn't get worse so I tried to enjoy the run as much as I could. I did extend it to more than 5 miles when I headed out to Mann Rd. The colors of the pending sunrise in the east was pretty. I wore my Noxgear Tracer360 vest with its Tracer lamp and my headlamp. I turned off the Tracer lamp and headlamp when I made the turn at Mann Rd. Spring is coming! My splits were 9:23, 9:23, 9:13, 9:02, 8:53 and 8:43 over the last 0.55 mile. I think that is a negative split?

Wednesday, 2/2/2023

10366 steps, 41/138 resting/max HR, 6:45 hours sleeep, 174.5 pounds, 16 floors climbed

Run: 4.55 miles, 41:04, 9:01 pace, 62 feet elevation gain, 127/139 avg/max HR, 156/168 avg/max cadence, 30F, 64% RH 10 mph NNE wind, wind chill 22F cloudy

Shoes: Brooks Launch GTS8 blue - 168.74 miles

I got out for my run just a bit after 6 AM. I had my mind made up to do a 5K on my "Out to Stutson St Overlook" route but I felt OK and turned left at the end of Latta Rd to do my "Out by the pier and around" route. My left hamstring had an ache that seemed worse when I did a heel strike so I concentrated on running more on my toes with proper form. It seemed to help. My splits were 9:41, 9:00, 8:53, 8:49 and 8:28 over the last 0.55 mile.

Thursday, 2/23/2023

3918 steps, 42/96 resting/max HR, 6:34 hours sleep, 177.0 pounds, 4 floors climbed

Walk: 1.2 miles, 21:18 estimated, 17:37 estimated pace, 80/90 resting/max HR, 108/125 avg/max cadence, 28F, 100% RH, 16 mph NE wind, wind chill 17F, overcast

Shoes: Salomon Crossmax trail shoes with screws - 799.06 miles

A couple of inches of wet snow, sleet and freezing rain fell overnight. I woke up at 5:11 AM before my Alexa alarm went off at 5:30 AM. I got up, got dressed and got out for a walk on a safe "Another mile" route. I wore my old Salomon Crossmax trail shoes with screws so I had no traction issues. I crunched through the ice on every step .... sometimes more and sometimes less depending on how thick the ice was under my foot. I forgot to turn on my Garmin until I made my turn at the Spanish Gardens entrance. I guess I was more interested in my footing.

I got out in the afternoon to pound (yes ... pound) and scrape the snow and ice off our cars. I found that there was about 1/4 to 1/3 inch of ice on top of about 2 inches of wet snow and sleet. I found that pounding with the ice scraper handle to crack the ice and then brushing off the chunks of ice worked well. Then I still had to scrape the ice off the windshields and windows. A good upper arm workout.

Friday, 2/24/2023

12501 steps, 41/135 resting/max HR, 7:24 hours sleep, 177.0 pounds, 20 floors climbed

Run: 4.45 miles, 42:12 estimated, 9:29 estimated pace, 53 feet elevation gain, 127/137 avg/max HR, 158/168 avg/max cadence, 25F, 86% RH, 14 mph NNW wind, wind chill 14F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 238.29 miles

I got out for a really nice and easy run on my "Out near the pier and around" route. Why estimated time and pace? Well ... I forgot to turn on my Garmin until I had gone a mile. I wore my Salomon SpeedCross 4 trail shoes and I was glad that I did. The parking lot and sidewalk at the Ontario Beach Park was a sheet of ice so I slowed and gingerly ran through it. The roads were plowed pretty well. My splits are from the 3.45 miles route that was recorded: 9:31, 9:37, 9:26 and 9:12 over the last 0.45 mile.

I had to go to another L3Harris building and decided to take a picture of the ice. All the tress were covered in 1/4 to 1/3 inch of ice.

Saturday, 2/25/2023

9462 steps, 41/129 resting/max HR, 8:52 hours sleep, 176.5 pounds, 17 floors climbed

I got up (without Alexa) at 5:38 AM and got out a bit after 8 AM. It was cold and I had on the vast majority of my cold weather gear. My darling wife, Christine, yelled downstairs that I should do a snowshoe since this winter has been so warm. I already had on enough clothing so I got my showshoes and got out there.

Walk: 1.05 miles, 25:11, 24:01 pace, 43 feet elevation gain, 88/105 avg/max HR, 81 avg cadence, 18F, 57% RH, calm, with a bit of snow

Shoes: Salomon SpeedCross 4 trail shoes - 239.34 miles

There was about 1/4 to 1/3 inch of ice  covered by 1/2 inch of snow. It was quite pretty.

My Dion snowshoes

Well ... the snowshoe conditions were marginal at best. There was a few inches of snow on top of ice. So ... it was a very loud crunch with every step. I decided to cut the snowshoe walk short and cut across the golf course back home. I found that it are a lot more hills in the middle that I had get through and around if they were too steep. I also found that you could slip on the ice ... even in snowshoes!

Run: 3.16 miles, 29:15, 9:16 pace, 48 feet elevation gain, 122/131 avg/max HR, 156/166 avg/max cadence, 21F, 58% RH, calm with a few flakes of snow

Shoes: Salomon SpeedCross 4 trail shoes - 242.50 miles

I took off my snowshoes and put on my ski mittens since my fingertips were cold from wearing my heavy running gloves. I headed back out at a nice and easy pace. My left hamstring ached a bit. I decided to keep on the road so I ran my "Out to Clematis St" which is on Greenleaf Rd and Beach Ave. It's just an out and back. Boom ... done! My splits were 9:37, 9:05, 9:08 and 8:57 over the last 0.16 mile.

Sunday, 2/12/2023 to Saturday, 2/18/2023 - Freezeroo #6

I walked twice this week, 3.01 miles.

I ran 5 times this week, 17.65 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 49,249 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.

BTW, I am on a 963 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/12/2023

7726 steps, 43/139 resting/max HR, 9:05 hours sleep, 174.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:05, 9:00 pace, 68 feet elevation gain, 126/141 avg/max HR, 153/167 avg/max cadence, 39F, 52% RH, 7 mph WSW wind, wind chill 35F, sunny

Shoes: Brooks Launch GTS8 blue - 132.68 miles

I got out a bit late for my run. It was above 40F (or close enough) so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and heavy running gloves. I went out on my rarely used "Out to Dewey Ave and around" route backwards. I stuck up an easy pace and held it. My splits were 9:19, 9:06, 8:55, 8:58 and 8:25 over the last 0.45 mile.

Monday, 2/13/2023

5950 steps, 44/96 resting/max HR, 6:35 hours sleep, 176.6 pounds, 11 floors climbed

Walk: 1.5 miles, 22:02, 14:41 pace, 10 feet elevation gain, 77/90 avg/max HR, 119/128 avg/max cadence, 25F, 86% RH, 5 mph SW wind, wind chill 25F, clear

Shoes: Brooks Launch GTS8 blue - 134.18 miles

I was up late winding down from watching the Super Bowl last night so I slept in until 6 AM. I needed a walk after 6 run days in a row. It was chilly so it was back to my Brooks tights, Craft baselayer and the usual running gear. I didn't really walk fast but I didn't dawdle either. My splits were 15:05 and 13:55 over the last 0.5 mile. 

Tuesday, 2/14/2023

3491 steps, 41/91 resting/max HR, 8:08 hours sleep, 177.7 pounds, 10 floors climbed

Walk: 1.51 miles, 20:57, 13:53 pace, 49 feet elevation gain, 83/93 avg/max HR, 122/132 avg/max cadence, 28F, 93% RH, 3 mph SW wind, clear

Shoes: Brooks Launch GTS8 blue - 135.69 miles

I woke up with a left Achilles ache that made me hobble down the stairs. I wanted to run but I felt that a walk would be a better option. I dressed a bit warmer since I was walking. However, the ache went away as soon as I started walking. So I set up a brisk walk pace. My splits were 13:57 and 13:44 over the last 0.51 mile.

Wednesday, 2/15/2023

6299 steps, 43/130 resting/max HR, 8:01 hours sleep, 177.5 pounds, 14 floors climbed

Run: 3.15 miles, 29:51, 9:28 pace, 122/134 avg/max HR, 154/165 avg/max cadence, 52F, 37% RH, 17 mph S wind, cloudy

Shoes: Brooks Launch GTS8 blue - 138.84 miles

I dragged my achy left Achilles tendon out for a slow run on my rarely used "Out to Clematis St" route. It was warm (so very strange for mid February) so I wore shorts, a long sleeve tech and light running gloves. My splits were 9:51, 9:31, 9:11 and 8:31 over the last 0.15 mile. A negative split is easier when you start off slow.

Thursday, 2/16/2023

11800 steps, 41/135 resting/max HR, 7:55 hours sleep, 176.5 pounds, 21 floors climbed

Run: 4.65 miles, 42:00, 9:02 pace, 64 feet elevation gain, 125/137 avg/max HR, 158/168 avg/max cadence, 43F, 70% RH, 8 mph W wind wind chill 39F, cloudy

Shoes: Brooks Launch GTS8 blue - 143.49 miles

I stretched my left Achilles tendon before I got outside. It seemed to help a bit. I thought about my 5K route by stretched it to my "Out by the pier and aournd" route. My splits were 9:30, 8:56, 8:58, 9:05 and 8:28 over the last 0.65 mile.

Friday, 2/17/2023

3536 steps, 42/93 resting/max HR, 6;39 hours sleep, 178.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:51, 13:53 pace, 8 feet elevation gain, 84/98 avg/max HR, 121/132 avg/max cadence, 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast

Shoes: Brooks Launch GTS8 blue - 144.99 miles

It was a bit warmer but windy when I stepped outside this morning. I took a walk instead of a run since I have Freeezeroo #6 on Saturday morning. I started out slow and then picked up the pace when I warmed up. My splits were 14:05 and 13:33 over the last 0.5 mile.

Saturday, 2/18/2023

10447 steps, 40/147 resting/max HR, 8:24 hours sleep, 177.8 pounds, 26 floors climbed

Today's race was Freezeroo #6, the last race in the 6 race 2022-2023 series. The race venue was the "White House" on Lake Rd near Holt Rd in Webster. I arrived around 55 minutes before the race start so I got a parking spot near the door. It was a nice day in Webster: 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast.

Run: 1.05 miles, 9:48, 9:18 pace, 43 feet elevation gain, 118/129 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 146.04 miles

Run: 4:34 miles, 36:00, 8:18 pace, 123 feet elevation gain, 139/152 avg/max HR, 162/172 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 150.38 miles

I got out for a nice warm up run to get my legs warmed up. Then I slowly walked over to the race start. I had found out that we were going to race the course counter-clockwise instead of clockwise. I checked my running speadsheet and found that I have run this route 7 times CW (Polar Cat 2010 and 2011 and Freezeroo 2017, 2018, 2019, 2020 and 2021). So ... finally we ran it the safer way!!!

And ... we were off! It felt weird at first ... the short uphill and long slight downhill in the first 1/2 mile were now the opposite ... along with everything else in the route. I had a very mild left hamstring ache that I ignored so I ran onward. The wind was cold until I warmed up. The second loop was just like the first. I held on like I usually do ... and done! My splits were 8:25, 8:16, 8:29, 8:06 and 8:03 over the last 0.35 mile. 

A nice, chilly and a bit chilly day on Lake Ontario in Webster

I ambled back into the "White House" and ate a piece of pizza and a donute while I waited around for the series awards. I sat with Prem Kumar and his son Ravi, Andy Ciaio and his wife Laura, Heather Patterson and Liz Matthews. We gathered a lot of awards since we all are a bit fast in our respective age groups. I did OK. I was 48th out of 120, overall results here. I was 1st out of 8 in my M 65-69 age group, link here. I was 1st out of 7 in my series M 65-69 age group, link here. I received an envelope with $25 in it.