Sunday, 1/21/2024 to Saturday, 1/27/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 30.40 miles.

I snowshoed once this week, 2.05 miles

I didn't bike this week.

I took 70,885 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1306 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/21/2024

10:25 hours sleep, 11170 steps, 43/139 avg/max HR, 171.3 pounds, 33 floors climbed

Run: 4.45 miles, 39:03, 8:46 pace, 61 feet total ascent, 129/142 avg/max HR, 158/168 avg/max cadence, 18F, 73% RH, 10 mph WNW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 580.15 miles

I got out for a run and decided to stick to the plowed shoulders on Greenleaf Rd and Beach Ave. I set up the usual nice and easy pace. The sidewalk was plowed in the Ontario Beach Park so I took it all the way to the Genesee River. My splits were 9:05, 8:41, 8:53, 8:43 and 8:11 over the last 0.45 mile.

Snowshoe: 2.05 miles, 33:15, 16:14 pace, 38 feet total ascent, 108/119 avg/max HR, 111 avg cadence, 27F, 54% RH 14 mph W wind, wind chill 16F, cloudy

Shoes: blue Salomon SpeedCross 4 - 270.93 miles

The 4 to 6 inches of snow outside whispered to me ... "snowshoe on me .. " and who was I to argue? So ... I went out and got it done. I decided to push the pace up to a slow trot when I could just to get it done faster (and keep warm). My splits were 16:30 and 15:52. 

Josh's first TD

Well ... I watched the Chiefs - Bills game held at Highmark Stadium in Buffalo. It was a hard fought game. Josh had 2 rushing TDs and 1 passing TDs. There were numerous dropped passes and some really dubious coaching decisions in the 4th quarter which cost the Bills. The Chiefs won 27-24 and advanced to their 6th(!!!) consecutive AFC Final game. F$#@!

Monday, 1/22/2024

7:14 hours sleep, 11338 steps, 43/132 avg/max HR, 171.7 pounds, 17 floors climbed

Run: 4.45 miles, 40:07, 9:01 pace, 62 feet total ascent, 122/134 avg/max HR, 159/169 avg/max cadence, 18F, 73% RH, 10 mph SSW wind, wind chill 7F, clear

Shoes: blue Brooks Glycerin GTS20 - 584.60 miles

I thought about a walk instead of a run this morning but I had only ran 2 days in a row so I ran. I struck up a really nice and easy pace on my new "Out to the Genesee River" route ... and got it done. Just a dogleg out and back. It was clear out and I could see some light in the east from sunrise at 7:37 AM. My splits were 9:07, 8:59, 9:08, 8:56 and 8:43 over the last 0.45 mile.

Tuesday, 1/23/2024

7:20 hours sleep, 855 steps, 41/138 avg/max HR, 170.8 pounds, 20 floors climbed

Run: 4.15 miles, 35:59, 8:40 pace, 95 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 34F, 80% RH, calm, cloudy

Shoes; blue Glycerin GTS20 - 588.75 miles

It was 26F at 5:20 AM according to Alexa so I didn't wear as much (no balaclava or shorts and just a short sleeve tech under my Brooks 1/4 zip long sleeve pullover). I struck up a nice and easy pace on my "Out to Dewey Ave" route. I didn't see any ice so I stretched out a bit and pushed my pace. My splits were 8:56, 8:56, 8:26, 8:27 and 7:57 over the last 0.15 mile.

Wednesday, 1/24/2024

7:28 hours sleep, 8515 steps, 41/86 avg/max HR, 170.6 pounds, 6 floors climbed

Walk: 1.65 miles, 27:33, 16:43 pace, 20 feet total ascent, 79/96 avg/max HR, 106 avg cadence, 37F, 93% RH,  mph SW wind, cloudy with a few sprinkles

Shoes: blue Brook Launch GTS8 - 378.20 miles

It looked like it had rained outside overnight ... but there was lots of black ice underneath. I was out a bit late and chose a walk on my "Out to Ling Rd" route. A good thing too ... I would have fallen if I had run. I should have turned around and put on my Salomon SpeedCross 4 trai shoes but I made due with my Brooks Launch GTS8 shoes. There wasn't much traction so I was constantly scanning for ice and felt my feet slip often. I almost bit it once about 1/10 mile away from my door but I stayed upright. My splits were 16:50 and 16:30 over the last 0.65 mile.

Thursday, 1/25/2024

7;50 hours sleep, 9869 steps, avg/max HR, 169.3 pounds, 18 floors climbed

Run: 4.45 miles, 39:37, 8:54 pace, 65 feet total ascent, 126/140 avg/max HR, 159/168 avg/max cadence, 36F, 93% RH, 5 mph N wind, fine mist

Shoes: blue Brooks Glycerin GTS20 - 593.20 miles

It had rained or misted all yesterday afternoon, evening and all night so 95% of the ice was gone. I got out like usual at my usual nice and easy pace on my usual "Out by the pier and around" route. I saw mist in my headlamp as I ran. There was just a smidge of ice and I easily avoided it. My splits were 9:08, 8:58, 9:00, 8:47 and 8:17 over the last 0.45 mile.

Friday, 1/26/2024

6:49 hours sleep, 8764 steps, 44/141 avg/max HR, 169.2 pounds, 23 floors climbed

Run: 5.45 miles, 46:26, 8:31 pace, 94 feet total ascent, 133/143 avg/max HR, 159/168 avg/max cadence, 37F, 93% RH, 9 mph N wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 598.65 miles

I didn't have to motivation to get out when Alexa woke me at 5:20 AM. So ... I clocked out of Ricoh for lunch and got out for a quick run on my "Out by the pier and to Mann Rd" route. It's a slighter longer route and got me just over 100 miles for the month. That's 4 months in a row with over 100 miles! Woohoo! I pushed the pace a bit since I had to get back in 50 minutes. My splits were 8:36, 8:31, 8:37, 8:31, 8:28 and 8:13 over the last 0.45 mile.

Saturday, 1/27/2024

10:51 hours sleep, 12673 steps, 42/137 avg/max HR, 168.4 pounds, 25 floors climbed

Run: 7.45, 1:04:46, 8:41 pace, 121 feet total ascent, 129/140 avg/max HR, 158/169 avg/max cadence, 37F, 93% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 606.10 miles

Well ... longer runs don't get done by themselves. So ... I went out and got it done! I set up a nice and eaay pace and for the most point held up. I thought my pace was more towards 9:00 so I was surprised when I saw 8:41. It was beautiful day for running .... high 30s, overcast and calm. My splits were 9:09, 8:19, 8:59, 8:37, 8:31, 8:43, 8:39 and 8:24 over the last 0.45 mile.

Sunday, 1/14/2024 to Saturday, 1/20/2024 - Freezeroo #4

I walked 1 times this week, 1.66 miles.

I ran 7 times this week, 25.03 miles.

I didn't bike this week.

I took 49,825 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1299 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/14/2024

9:58 hours sleep, 7658 steps, 43/138 avg/max HR, 167.2 pounds, 18 floors climbed

Run: 4.45 miles, 41:10, 9:15 pace, 65 feet total ascent, 128/141 avg/max HR, 156/166 avg/max cadence, 25F, 80% RH, 24 mph W wind, wind chill 10F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 268.88 miles

I got out for a run on my usual "Out by the pier and around" route. It was cold and windy so I bundled up. I have all the cold weather gear that I need so I put it on. It looked icy so I switched to my Salomon SpeedCross 4 trail shoes and I was glad I did. The LOSP Trail and the Secret Sidewalk had ice underneath a dusting of snow and were slippery. I ended up taking running with very short strides. I could still feel my feet slip a wee bit with some strides. I ended up treating every dusting of snow as having ice under it. I sped up a bit when I got the Greenleaf Rd except on the snow covered shoulders. I stayed upright ... a good thing. My splits were 9:46, 9:03, 9:17, 9:12 and 8:34 over the last 0.45 mile.

Monday, 1/15/2024

9:24 hours sleep, 7327 steps, 43/140 avg/max HR, 169.1 pounds, 19 floors climbed

Run: 4.65 miles, 40:21, 8:40 pace, 59 feet total ascent, 129/146 avg/max HR, 159/171 avg/max cadence, 10F, 67% RH, 9 mph SW wind, wind chill 1F, sunny

Shoes: blue Brooks Glycerin GTS20 - 559.77 miles

I had off from Ricoh on MLK Jr day since L3Harris had it off. I have to use a Floating Holiday since Ricoh doesn't have it off. I slept in until after 7:30 AM ... it felt a bit nice. But ... runs don't get done by themselves ... so I got up, set the coffee up, got dressed,  and got out there. It was cold but not as windy as yesterday. I put on most of my winter weather gear just like yesterday. I had on my Brooks Glycerin GTS20 shoes so I stuck to the road for the most part. I avoided the LOSP Trail and the Secret Sidewalk but I did take the boardwalk in the Ontario Beach Park (just a bit of snow and a bit of ice). I hiked up the pace a bit since I was on the road. My splits were 8:57, 8:37, 8:46, 8:36 and 8:17 over the last 0.65 mile.

The Sunday home between the Steelers and Bills was postponed due to blizzard-like conditions on Saturday night and Sunday until Monday afternoon at 4:30 PM. The Bills offered $20/hour for help shovelling out Highmark Stadium. Some fans still had to shovel out their seats. But ... no matter. The Bills whomped the Steelers. It was 14-0 after the first quarter, 21-0 after a Josh 52 yard TD run, 21-7 at halftime, 21-10, 24-10, 24-17 and then 31-17 for the final. It did get a bit tense when the Steelers got to within a TD. The Kansas City Chiefs (and Taylor Swift) are coming to town next Sunday night!

Tuesday, 1/16/2024

7:03 hours sleep, 12052 steps, 42/136 avg/max HR, 170.4 pounds, 18 floors climbed

Run: 4.25 miles, 36:59, 8:42 pace, 87 feet total ascent, 128/139 avg/max HR, 161/167 avg/max cadence, 19F, 57% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 564.02 miles

I was back to work today so it was back to an Alexa wakeup alarm at 5:20 AM. I got out a bit late since I had to give a bit of charge to my cell. It was a bit warmer and calm so I was a bit overdressed. I set up a nice and easy pace. I felt a bit off and sluggish as I ran my "Out to Dewey Ave" route. I wanted to keep to the road. My pace and splits were faster than what I expected: 8:46, 8:44, 8:39, 8:43 and 8:27 over the last 0.25 mile.

Wednesday, 1/17/2024

7:41 hours sleep, 3621 steps, 42/142 avg/max HR, 170.7 pounds, 4 floors climbed

Run: 3.15 miles, 9:01 pace, 26 feet total ascent, 126/146 avg/max HR, 159/167 avg/max cadence, 9F, 72% RH, 10 mph W wind, wind chill -5F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 567.17 shoes

It was 9F and today would have been a walk day after 4 running days. But it was too damn cold to walk so I ran. I thought about heading out to Dewey Ave but I turned around at Mann Rd. My music died when I turned back onto Greenleaf Rd. I couldn't figure out why until I saw that my Garmin Venu (the source of my music) had died. Oh, well ... I continued running home. Brr!

Thursday, 1/18/2024

7:35 hours sleep, 9371 steps, 42/132 avg/max HR, 171.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:09, 8:56 pace, 73 feet total ascent, 123/134 avg/max HR, 157/168 avg/max cadence, 19F, 73% RH, 12 mph WSW wind, wind chill 8F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 570.32 miles

It was 19F this morning ... it was warmer but I still wore the same gear as yesterday except for the GRTC neck gaiter. My Garmin Venu was fully charged so it tracked me the whole way. I struck up the usual nice and easy pace. It was my sixth run day in a row so I stuck to a 5K on my "Out to Mann Rd" route. My splits were 9:12, 8:52, 8:53 and 7:56 over the last 0.15 mile.

Friday, 1/19/2024

7:25 hours sleep, 5211 steps, 42/101 avg/max HR, 171.5 pounds, 7 floors climbed

Walk: 1.66 miles, 23:39, 14:14 pace, 19 feet total ascent, 89/109 avg/max HR, 95/137 avg/max cadence, 23F, 86% RH, calm, light snow

Shoes: blue Brooks Launch GTS8 - 376.55 miles

Well ... it's the day before another Freezeroo tomorrow morning so it was a walk day. I don't think that this Freezeroo will be canceled like last week. There was about an inch of light fluffy snow waiting for me when I stepped outside. I struck up my usual brisk walking pace and slipped a bit so I shortened my stride. The light snow in my headlamp was pretty but I really couldn't look up too much since I was trying to stay on my feet ... I did. My splits were 14:17 and 14:08 over the last 0.66 mile.

Saturday, 1/20/2024

6:51 hours sleep, 4585 steps, 44/138 avg/max HR, 0 (?) floors climbed

Today's race was Freezeroo #4 out in Victor NY. The drive is a good 40 minutes in good weather. It had snowed another 2 to 3 inches overnight up near Lake Ontario. A SUV was off the road about 200 feet from where I turned onto Greenleaf Rd as I exited our apartment complex ... not a good omen. I drove carefully. The roads got better the farther away I got from Lake Ontario. I got to Victor Municipal Park around 9:15 AM so I had plenty of time to get ready. The weather conditions were 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes.

Run: 0.5 mile, 4:50, 9:36 pace, 30 feet total ascent, 114/127 avg/max HR, 153/161 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 570.82 miles

Run: 4.88 miles, 40:53, 8:22 pace (from official results)

Shoes: blue Brooks Glycerin GTS20 - 575.70 miles

I got out for a little 0.5 mile warm up run about 10 minutes before the race. And .... we were off! The road inside the park was a bit slick so I ran carefully. The shoulders on the roads outside the park were mostly slushy so I ran in the road. My Garmin Venu had 27% when I started and died at mile 1.89. I think it doesn't like the cold. I ran within myself ... not too slow and not too fast ... steady. The wind was nice when it was at my back but sucked when it was in my face. Finally ... I could see the finish. And .... done in 40:53. I got the mileage from Amy Ward who had 4.88 miles. I was a bit tired so I sat down for a while before I had a piece of pizza, 3 cookies and a quarter of a bagel. The roads were a lot better on the way back.

No Strava route or Relive video so a finish line selfie will have to do!

I did OK. I finished 42nd out of 118, overall results here. I finished 4th out of 8 in my M 65-69 age group, age group results here.

Sunday, 1/7/2024 to Saturday, 1/13/2024 - Freezeroo #3 (CANCELLED)

I walked twice this week, 2.9 miles.

I ran 5 times this week, 22.95 miles.

I didn't bike this week.

I took 57,189 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1292 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/7/2024

10:09 hours sleep, 7426 steps, 44/126 avg/max HR, 168.3 pounds, 21 floors climbed

Run: 4.35 miles, 40:03, 9:12 pace, 106 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 30F, 86% RH, 7 mph NW wind, wind chill 24F, cloudy with a few flakes

Shoes: blue Salomon SpeedCross 4 - 264.43 miles

There were 3 to 4 inches of wet snow waiting for me when I stepped outside. I had my Salomon SpeedCross 4 trail shoes on so I wasn't worried about traction. I headed out on the LOSP Trail to Dewey Ave so I could run in the snow for 1.5 miles. I got bored of that so I ran home on Dewey Ave, Beach Avee and Greenleaf Rd. My pace suffered a bit because of the snow. My splits were 9:27, 9:35, 8:48, 9:13 and 8:25 over the last 0.35 mile.

I watched the final game of 2023-2024 NFL season ... the Bills - Dolphins game down in Miami. Both teams were already in the AFC playoffs. The Bills would win the AFC East, get the 2 seed and a home Wild Card game vs the Steelers next week with a win. The Bills would fall to the 6 seed and replay the Dolphins down in Miami with a loss. It was a tense game with the Dolphins ahead at half 7-14. But a 94 yard punt return and another Josh TD pass led the Bills to a 21-14 win! 

Onward to next week for the AFC Wild Card game vs the Steelers at home! An ESPN link here.

Monday, 1/8/2024

7:06 hours sleep, 6276 steps, 45/98 avg/max HR, 171.1 pounds, 4 6:46floors climbed

Walk: 1.25 miles, 17:44, 14:12 pace, 13 feet total ascent, 70/96 avg/max HR, 117/125 avg/max cadence, 39F, 65% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 373.24 miles

I slept in this morning since I had stayed up late watching the Bills - Miami game. I felt out of sorts all day until I stepped outside of B601 for a brisk walk. My job allows that ... I keep my customers and the printers happy. My splits were 14:16 and 13:54 over the last 0.25 mile.

Tuesday, 1/9/2024

6:46 hours sleep, 10609 steps, 40/135 avg/max HR, 171.4 pounds, 16 floors climbed

Run: 4.25 miles, 38:07, 8:58 pace, 43 feet total ascent, 126/136 avg/max HR, 159/169 avg/max cadence, 36F, 69% RH, 14 mph SSE wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 540.77 miles

I got out in the usual darkness before dawn for my usual run. I saw some ice out the sidewalk by Bill Grays and decided to not head out that way and onto the boardwalk. So I headed across the Ontario Beach Park parking lot and up Beach Ave. I also decided not to chance the Secret Sidewalk. It might not have been as bad as I thought but I didn't want to fall and possibly break something. Better safe than sorry. My splits were 9:07, 9:10, 8:50, 8:45 and 8:58 over the last 0.25 mile.

Wednesday, 1/10/2024

8:40 hours sleep, 7733 steps, 40/135 avg/max HR, 15 floors climbed

Run: 4.45 miles, 39:45, 8:54 pace, 64 feet total ascent, 126/137 avg/max HR, 159/167 avg/max cadence, 43F, 75% RH, 12 mph WSW wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 545.22 miles

I got for a run on my usual "Out by the pier and around" route. My left hip had a very mild nagging ache that I totally ignored. It had warmed overnight so there was no ice to be seen. My splits were 9:12, 8:45, 8:55, 8:59 and 8:27 over the last 0.45 mile.

Thursday, 1/11/2024

6:58 hours sleep, 10582 steps, 39/139 avg/max HR, 169.9 pounds, 17 floors climbed

Run: 4.45 miles, 0:39:48, 8:57 pace, 65 feet total ascent, 127/144 avg/max HR, 157/166 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 549.67 miles

I got for my usual run on my usual "Out by the pier and around" route at my usual time at a slightly less than usual pace. It had turned colder again so it was back to my CW-X tights like usual. My splits were 9:14, 8:56, 8:58, 8:53 and 8:25 over the last 0.45 mile.

Friday, 1/12/2024

8:46 hours sleep, 5470 steps, 41/97 avg/max HR, 170.2 pounds, 8 floors climbed

Walk: 1.65 miles, 21:30, 13:01 pace, 10 feet total ascent, 89/101 avg/max HR, 117/139 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual, just the usual walk day before a race day tomorrow. Well ... I heard Facebook that the race was canceled around 9 AM and got the official email at 11:01 AM. It was cancelled due to the NWS high wind warning.

Saturday, 1/13/2024

8:36 hours sleep, 9093 steps, 42/138 avg/max HR, 168.0 pounds, 2 floors climbed

Run: 5.45 miles, 48:08, 8:48 pace, 74 feet total ascent, 128/142 avg/max HR, 158/169 avg/max cadence, 37F, 87% RH, 14 mph W wind, wind chill 30F, cloudy

I got out in the "wind"  around 9 AM and got done around 10 AM. The Freezeroo #3 was canceled in an abundance of caution ... oh well. I got my 5 miles in on my "Out on the pier and around" route. There was a bit of wind when I headed west .... whopee. My splits were 9:02, 8:37, 8:46, 8:49,8: 51 and 8:32 over the last 0.45 mile.

Sunday, 12/31/2023 To Saturday, 1/6/2024 - Freezeroo #2

I walked once this week, 1.65 miles.

I ran 6 times this week, 32.78 miles.

I didn't bike this week.

I took 68,424 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1285 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/31/2023

12:24 hours sleep (way out of whack!), 5587 steps, 44/126 avg/max HR, 169.9 pounds, 16 floors climbed

Run: 3.15 miles, 28:28, 9:02 pace, 57 feet total ascent, 118/129 avg/max HR, 155/198 avg/max cadence, 36F, 75% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 506.89 miles

I watched the Tottenham - Fulham game from across the pond before I headed out for my last run of 2023. I don't usually run on the day before a Freezeroo but I reasoned that I could if I just held it easy for a 5K. Well ... I did on my "Out to Stutson St Overlook" route. My splits were 9:26, 9:02, 8:46, 8:11 over the last 0.15 mile. A negative split on an easy run, lol!

It's the end of December and also the end of 2023 so it's double stat time!!

I took 10 walks in December for 17.8 miles, 1.78 miles/walk and 143 walks in 2023 for 224.6 miles, 1.57 miles/walk.

I took 24 runs in December for 104.35 miles, 4.74 miles/run and 217 runs in 2023 for 831.4 miles, 3.83 miles/run.

I ran one race in December and 23 races in 2023 for 108.69 race miles

 12/9/23 Freezeroo #1 - 3.1 miles, 24:25 (fastest of 2023!), 7:47 pace, 59th/148, 4th/11 in my M 65-69 age group, 52F, 50% RH, 3 mph S wind, cloudy

I took 

Monday, 1/1/2024

8:49 hours sleep, 15538 steps, 42/140 avg/max HR, 170.9 pounds, 54 floors climbed

Today's race was Freezeroo #2 out in Mendon Ponds Park. It took me 30 minutes to get to the race venue. I got there about 45 minutes before the race started so I had plenty of time. I talked a bit with Tom Hawkins, Andy Ciaio and his wife, Laura. The weather conditions were more "Freezeroo-ish": 29F, 78% RH, 12 mph NNE wind, wind chill 20F and cloudy. It had snowed a wee bit overnight so there was a bit of snow on the grass and a bit of ice on the pavement to the Stuart Lodge.

Run: 1.05 mile, 10:04, 9:33 pace, 31 feet total ascent, 117/125 avg/max HR, 152/164 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 507.94 miles

Run: 7.56 mile, 1:04:01, 8:28 pace, 288 feet total ascent, 133/143 avg/max HR, 162/173 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 515.50 miles

I got out for a little 1.05 mile warm up run. I cut it close and only had 3 minutes before the start ... oops. And ... we were off! I started out a bit too fast like usual. I ran a bit too fast on the downs and suffered on the ups in mile 1. I got into a good pace but started to take a few tiny walk breaks in miles 3, 4, 5 and 6 (I tried to limit it to one per mile). I jockeyed a bit with Dave Adams as I ran the hills a bit faster and he ran the downs a bit faster. We both walked the hill coming back into Mendon Ponds Park. Then we both sucked it up and ran it in from there. I finished about 50 yards behind him. And done in 1:04:01 (officially 1:03:57)! Oh, I am in this Spectrum New Year's Day piece on the Freezeroo #2 Resolution Run if you look closely and quickly, ... here.

I did OK. I was 80th out of 218, overall results here. I was 5th out of 11 in my M 65-69 age group, age group results here. My splits were 8:02, 8:29, 8:26, 8:43, 8:46, 8:30, 8:49 and 7:46 over the last 0.56 mile. 

OK, Christine and I have been seen the Taylor Swift ERA concert off of Spectrum OnDemand. I did like have the captions on and seeing the lyrics. She did put on a great concert from the SoFi Stadium. Am I a Swiftie now?

Tuesday, 1/2/2024

9:33 hours sleep, 10649 steps, 42/133 avg/max HR, 171.2 pounds, 35 floors climbed

Run: 5.45 miles, 48:13, 8:51 pace, 73 feet total ascent, 125/137 avg/max HR, 158/170 avg/max cadence, 32F, 80% RH, 6 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 520.95 miles

I looked out the window and realized that runs don't get done that way. You have to go out and do them ... so I did. My right hip had a really slight ache and I thought about pressing "Walk" on my Venu but I pressed "Run" and got going. It went away instantly as I struck up a really nice and easy pace. A nice run on my "Out on the pier and around" route ensued. My splits were 9:11, 8:37, 8:49, 8:58, 8:51 and 8:23 over the last 0.45 mile.

I upped my stair count by doing 5 or 6 loads of laundry in the afternoon (towels, darks, colors and sheets).

Wednesday, 1/3/2024

7:54 hours sleep, 6962 steps, 42/100 avg/max HR, 172.7 pounds, 10 floors climbed

Walk: 1.65 miles, 20:53, 12:40 pace, 7 feet total ascent, 93/105 avg/max HR, 127/198 avg/max cadence, 34F, 86% RH, 8 mph SW wind, wind chill 28F, cloudy

Shoes: blue Brooks Launch GTS8 - 371.99 miles

I usually fall asleep within minutes of laying my head on my pillow but not last night. I think I got about 5 hours of sleep before Alexa woke me up at 5:20 AM. I really wanted to go back to sleep but it was a work day so I reluctantly got up, got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. It was dark, chilly and a bit windy. My splits were 12:33 and 12:51 over the last 0.65 mile.

Thursday, 1/4/2024

8:34 hours sleep, 9677 steps, 40/134 avg/max HR, 171.5 pounds, 16 floors climbed

Run: 4.45 miles, 40:26, 9:05 pace, 73 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 34F, 80% RH, 12 mph NW wind, wind chill 26F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 525.40 shoes

Alexa told me it was 34F when she woke me up at 5:20 AM. What she didn't tell me was how windy it was though. I got up, weighed myself, set the coffee up, got dressed and got out the door for a run on my usual "Out by the pier and around" route. I found out for myself how windy it was when I turned into the NW wind as I headed down towards Greenleaf Rd ... brrrr! I seriously questioned my sanity ... but I was certifiable so I ran onward. I did like running with the wind at my back though. There was a bit of ice on the boardwalk at the Ontario Beach Park plus the wind was trying to push me back. I heard the wave crash onto the shore as I ran along the Secret Sidewalk. I was warm (mostly) by now. I got out, ran and got it done. My splits were 9:17, 8:57, 9:14, 9:11 and 8:19 over the last 0.45 mile.

Friday, 1/5/2024

7:00 hours sleep, 9592 steps, 42/135 avg/max HR, 170.5 pounds, 19 floors climbed

Run: 4.47 miles, 39:44, 8:53 pace, 76 feet total ascent, 125/138 avg/max HR, 158/168 avg/max cadence, 27F, 68% RH, 12 mph W wind, wind chill 17F, cloudy with a few flakes

Shoes: blue Brooks Glycerin GTS20 - 529.87 miles

Yes, it was cold and windy but it was a run day so I did the usual. I got out there for a run. I did put on a long sleeve tech under my Brooks 1/4 zip long sleeve pullover. It did help on that very cold first mile when I thought about all the reasons not to keep on running. I ignored them like usual but I did consider them for a few seconds. Another run done. My splits were 9:03, 8:59, 8:48, 8:53 and 8:28 over the last 0.47 mile.

Saturday, 1/6/2024

12:01 hours sleep (Not even close to being accurate), 10419 steps, 30/139 avg/max HR, 169.6 pounds, 31 floors climbed

Run: 6.65 miles, 57:48, 8:41 pace, 130/142 avg/max HR, 159//168 avg/max cadence, 101 feet total ascent, 30F, 69% RH, 15 mph SE wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 536.52 shoes

I wanted to get out for a quarter marathon today since today was the day of the Winter Warrior held by Yellow Jacket Racing out at Monroe Community College. I had thought about signing up for it and the 4 Season Challenge but didn't because it was a bit pricey (but ... I would have won my age group by 5 minutes ... yes, I looked at the Quarter Marathon results). I noticed that 342 finished the Half and 314 finished the Quarter. I still love running races (573 so far) but they are expensive so I try to get the most for my money. Well ... so I got up, set the coffee up, got dressed and got out there. I set up a really nice and easy pace. I resolved to get 6.55 miles and got 6.65. I was surprised at my pace ... I thought it was more a 9:00 pace. My splits were 9:04, 8:49, 8:36, 8:29, 8:34, 8:41 and 8:35 over the 0.65 mile.

Sunday, 12/24/2023 to Saturday, 12/30/2023

I walked twice this week, 3.30 miles.

I ran 5 times this week, 24.67 miles.

I didn't bike this week.

I took 56,016 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1278 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/24/2023

9:25 hours sleep, 7278 steps, 43/139 avg/max HR, 170.7 pounds, 24 floors climbed

Run: 4.46 miles, 39:22, 8:50 pace, 73 feet total ascent, 125/142 avg/max HR, 157/170 avg/max cadence, 43F, 87% RH, 3 mph W wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 483.53 miles

It was another run day. Why? Because I am pushing to get to 100 miles for the third month in a row. Anyway, it looked a bit wet out but it was more of a fog than anything else. My thighs were a bit tight from yesterday's run so I set up a "get it done" pace. I held the pace even though my body wanted me to quit and walk. I didn't stretch the run and just did my usual "Out by the pier and around" route. My splits were 9:10, 8:52, 8:53, 8:46 and 8:07 over the last 0.46 mile.

Monday, 12/25/2023

8:13 hours sleep, 8009 steps, 41/139 avg/max HR, 169.9 pounds, 16 floors climbed

Run: 5.45 miles, 47:41, 8:45 pace, 72 feet total ascent, 124.142 avg/max HR, 158/172 avg/max cadence, 43F, 87% RH, 5 mph SE wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 488.98 miles

I slept in until almost 7 AM ... it felt good. I got out a bit after 8 AM for a little longer run on my rarely used "Out on the pier and around" route. I don't go out on the pier in the dark in the winter because it might be icy. It was light today and above freezing so I went out to add another mile to my run. A nice run. My splits were 9:13, 8:50, 8:50, 8:39, 8:38 and 7:49 on the last 0.45 mile ... negative splits, baby!

My darling wife, Christine, got this Brook long sleeve tech as a freebie when she ordered Brooks tights a few years ago

It was a very low key Christmas for us. Christine got me a robe and slippers and I got her some kitchen utensils that she had wanted (spaghetti fork, spaghetti tongs and 2 turkey lifters) and a ring from Super Jewelers.

Tuesday, 12/26/2023

7:18 hours sleep, 5416 steps, 41/93 avg/max HR, 171.0 pounds, 5 floors climbed

Walk: 1.65 miles, 21:15, 12:52 pace, 20 feet total ascent, 87/97 avg/max HR, 112/198 avg/max cadence, 37F, 87% RH, 6 mph SE wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 368.69 miles

It was back to a run or a run in the dark this morning. It was a walk day after 4 run days. I got out for a brisk a bit after 6 AM on the usual "Out to Ling Rd" route. My splits were 12:46 and 13:01 over the last 0.65 mile.

I wore my Christmas lights on a walk on the day after Christmas

Wednesday, 12/27/2023

7:25 hours sleep, 7652 steps, 40/135 avg/max HR, 170.8 pounds, 17 floors climbed

Run: 4.45 miles, 39:51, 8:57 pace, 62 feet total ascent, 126/141 avg/max HR, 157/165 avg/max cadence 48F, 93% RH, 8 mph SE wind, wind chill 45F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 493.43 miles

It was 48F when I stepped outside so I wore shorts, a long sleeve, light gloves and no hat. It's December 27th but winter has barely shown its face this winter. I set up a really easy pace on my usual "Out by the pier and around" route. I felt a bit sluggish so I didn't push. I didn't stop for any tiny walks but I wanted to. My splits were 9:20, 8:53, 8:49, 8:56 and 8:38 over the last 0.45 mile.

Thursday, 12/28/2023

8:23 hours sleep, 11922 steps, 40/137 avg/max HR, 170.1 pounds, 16 floors climbed

Run: 4.76 miles, 41:20, 8:41 pace, 67 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadene, 45F, 87% RH, calm, foggy

Shoes: blue Brooks Glycerin GTS20 - 498.19 miles

It was foggy when I stepped out for my usual run on my usual "Out by the pier and around" route. I saw little bitty particles in my headlamp which was kind of cool. It was very quiet as I ran at my usual nice and easy pace. My splits were 9:02, 8:38, 8:41, 8:45 and 8:14 over the last 0.76 mile.

Friday, 12/292023

8:31 hours sleep, 9182 steps, 39/142 avg/max HR, 169.4 pounds, 18 floors climbed

Run: 5.55 miles, 49:50, 8:58 pace, 107 feet total ascent, 127/148 avg/max HR, 157/168 avg/max cadence, 45F, 81% RH, 6 mph W wind, wind chill 42F, light drizzle

Shoes: blue Brooks Glycerin GTS20 - 503.74 miles

It was drizzling when I stepped outside. But ... it was a run day so I got going. I needed a bit over 5 to get over 100 running miles for December (and the third month in a row) so I chose to run my "Out by the pier and to Mann Rd" route. I set up a nice and easy pace like usual. My body wanted me to stop but I persisted. Yes, I got a bit damp. The longer you're out in a drizzle the more you get wet, lol. My splits were 9:24, 9:00, 9:03, 8:56, 8:49 and 8:24 over the last 0.55 mile.

Saturday, 12/30/2023

9:22 hours,  sleep, 5457 steps, 41/102 avg/max HR, 171.2 pounds, 5 floors climbed

Walk: 1.65 miles, 21:41, 13:08 pace, 20 feet total ascent, 84/101 avg/max HR, 118/202 avg/max cadence, 34F, 86% RH, 10 mph N wind, wind chill 26F, overcast

Shoes: blue Brooks Launch GTS8 - 370.34 miles

I was a bit tired ... probably because I didn't get to sleep until after 11:30 PM because I watched a couple episodes of Star Trek Enterprise off of our new Tablo. I was awake at 5:30 AM. I tried to go back to sleep but gave up at 6 AM. I got out a bit before 9 AM. I was a bit tired so I opted for a brisk walk. It was a bit above freezing so I wore my winter usual garments. My splits were 13:28 and 12:38 over the last 0.65 mile.

Sunday, 12/17/2023 to Saturday, 12/23/2023

I walked twice this week, 4.0 miles.

I ran 5 times this week, 27.46 miles.

I didn't bike this week.

I took 65,058 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1271 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/17/2023

8:16 hours sleep, 7529 steps, 41/142 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 4.45 miles, 38:24, 8:37 pace, 65 feet total ascent, 128/145 avg/max HR, 159/170 avg/max cadence, 48F, 62% RH, 14 mph S wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin GTS20 - shoes

I got out on my usual route at what I thought was a bit slow pace (it wasn't). I had on shorts and my Brooks 1/4 zip long sleeve pullover. I could have definitely gone with a long sleeve tech instead. I probably could have gone longer but I was a bit tired so I made the turn to cur it to my "Out by the pier and around" route. My splits were 9:05, 8:34, 8:29, 8:34 and 8:10 over the last 0.45 mile.

The Bills playoff charge continued when they pounced on the Dallas Cowboy at home and came away with a yawner, 31-10 to improve their record to 8-6.

Monday, 12/18/2023

7:12 hours sleep, 7538 steps, 44/100 avg/max HR, 170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 31:14, 13:17 pace, 20 feet total ascent, 95/121 avg/max HR, 122/138 avg/max cadence, 44F, 82% RH, 14 mph W win, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was up and out to work early for 2 hours before I left at 9 AM to take out my oldest son, Michael, to see his doctor in Newark. I stopped at Durand Eastman Park on the way back for a nice walk on the path and also on the beach to watch the small waves on Lake Ontario ... so peaceful. My splits were 13:09, 13:16 and 13:47 over the last 0.35 mile.

Tuesday, 12/19/2023

9:04 hours sleep, 11962 steps, 40/135 avg/max HR, 170.9 pounds, 6 floors climbed

Run: 4.55 miles, 41:48, 9:11 pace, 53 feet total ascent, 128/140 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH 16 mph NW wind, wind chill 17F, light snow

Shoes: blue Salomon SpeedCross 4 - 260.08 miles

It had snowed overnight. It looked to be less than an inch when I looked outside from the front bedroom window. I thought about a walk but I'm stubborn so I stuck to my initial idea of a run. I put on my Salomon SpeedCross 4 trail shoes which was a bit of overkill but I would rather have more traction than not enough. I set up a really nice and easy pace and set out on my rarely used "Out by the pier" which kept me off the road as much as possible. The NW wind bit into me when I ran into it ... brr! My splits were 9:31, 9:14, 9:23, 8:56 and 8:23 over the last 0.55 mile. 

Wednesday, 12/20/2023

6:52 hours sleep, 8815 steps, 41/137 avg/max HR, 171.4 pounds, 18 floors climbed

Run: 4.45 miles, 38:39, 8:41 pace, 68 feet total ascent, 126/140 avg/max HR, 160/170 avg/max cadence, 28F, 74% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 465.06 miles

Alexa told me it was 24F when she woke me at 5:20 AM. But ... it was a run day so I did what I have done lots (and lots) of times before .. I got up, set the coffee up, got dressed (a bit overdressed) and got out there. I set up a nice and easy pace like lots (and lots) of times before on my usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park and on the Secret Sidewalk but I avoided it or just ran carefully through it. No worries. My splits were 8:54, 8:41, 8:41, 8:39 and 8:13 over the last 0.45 mile.

Thursday, 12/21/2023

6:44 hours sleep, 6268 steps, 41/106 avg/max HR, 171.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:37, 13:30 pace, 17 feet total ascent, 91/104 avg/max HR, 110 avg cadence, 34F, 75% RH, 13 mph ENE wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 367.04 shoes

I remember Alexa told me that it was 34F at 5:20 AM. I closed my eyes and woke back up at 6:06 AM ... so it was either run during lunch or get out for a walk. I chose to get up and get out for a walk. It was windy so I set up a brisk walk so I could get warm. I had a slight pain in my left Achilles for a bit that went away ... eventually. My splits were 13:31 and 13:29 over the last 0.65 mile.

    Winter Solstice, baby!

Friday 12/22/2023

9:27 hours sleep, 8397 steps, 40/137 avg/max HR, 170.4 pounds, 4 floors climbed

Run: 5.55 miles, 48:21, 8:43 pace, 100 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 23F, 79% RH, 3 mph SE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 470.61 miles

Alexa told me that it was 21F at 5:20 AM. It was a run day regardless. It was colder but calm this morning when I stepped outside. I set up a nice and easy pace on my usual route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I stretched it to the "Out by the pier and to Mann Rd" route. My splits were 9:04, 8:49, 8:43, 8;35, 8:34 and 8:19 over the last 0.55 mile. Negative splits is a nice way to start a Friday!

Saturday, 12/23/2023

8:24 hours sleep, 14449 steps, 40/140 avg/max HR, 168.7 pounds, 28 floors climbed

Run: 8.46 miles, 1:14:47, 8:50 pace, 115 feet total ascent, 131/145 avg/max HR, 158/171 avg/max cadence, 37F, 81% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 479.07 miles

I was up at 6AM, puttered around a bit ... but it was a run day so I got up, set the coffee up, got dressed and got out there. I wanted to do a long run so I set out like usual on my usual route and then pushed past Greenleaf Rd to Beach Ave to Edgemere Drive and to Island Cottage. I came back on the LOSP Trail to make a new :Out by the pier, to Island Cottage and around" route. I did slow down a bit once I got past 10K. My splits were 9:10, 8:44, 8:49, 8:49, 8:43, 8:38, 8:55, 9:04 and 8:33 over the last 0.46 mile.

The Bills overcame a slow start (0-10) to the Chargers out in CA, crawled back to take a 14-10 HT lead, loss the lead (21-22) and win a nip and tuck battle, 24-22, with a FG with 0:30 left. They were favored by 13 points but the Chargers had been embarrassed the previous week 63-21 and came to play.

Sunday 12/10/2023 to Saturday, 12/16/2023

I walked twice this week, 4.30 miles.

I ran 5 times this week, 21.53 miles.

I didn't bike this week.

I took 57,368 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1264 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/10/2023

8:26 hours sleep, 7761 steps, 48/142 avg/max HR, 171.3 pounds, 20 floors climbed

Run: 4.45 miles, 39:32, 8:53 pace, 65 feet total ascent, 131/144 avg/max HR, 158/166 avg/max cadence, 46F, 93% RH, 6 mph W wind, wind hill 44F, light rain

Shoes: blue Brooks Glycerin GTS20 - 436.03 miles

It was raining by the time I got up off the couch to get out for my run. I thought about a walk but I knew that I would get just as wet so I went back inside and changed my attire and shoes. I set up a sluggih yet nice and easy pace. I just wasn't into this run ... but I kept going ... and got it done. My splits were 9:04, 8:49, 8:57, 8:57 and 8:20 over the last 0.45 mile.

The Bills won a close one tonight away against the Kansas City Chiefs, 20-17. The Bills were up 17-7, the Chiefs tied it at 17-17 and then Bass kicked a FG to go up 20-17.  to The biggest play was when the Chiefs had the winning TD called back due to offensive offsides by a WR. The Chiefs were unhappy but it was obvious, link here.

Monday, 12/11/2023

9:24 hours sleep, 13141 steps, 44/138 avg/max HR, 169.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:30, 8:53 pace, 69 feet total ascent, 126/145 avg/max HR, 158/169 avg/max cadence, 36F, 80% RH, 10 mph W wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 440.48 miles

Well ... back to the grind of getting up at 5:20 AM. I got out on my usual run on my usual "Out by the pier and around" route at my usual nice and easy pace. What I didn't expect was to be almost hit by a car in our complex while I was running sort of fast with less than 0.1 mile to the end. I stopped with feet to spare and so did the car. I had my Noxgear vest on solid red and my headlamp on for heaven's sake! I yelled "Hey, fucking stop!" and then ran behind the car to totally avoid it. WTF! Anyway ... my splits were 9:03, 9:02, 8:50, 8:50 and 8:20 over the last 0.45 mile. 

Tuesday, 12/12/2023

8:34 hours sleep, 7913 steps, 41/117 avg/max HR, 170.2 pounds, 11 floors climbed

Walk: 2.15 miles, 25:25, 11:50 pace, 48 feet total ascent, 101/124 avg/max HR, 123/209 avg/max cadence, 36F, 64% RH, 14 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 360.89 miles

I wanted to get some stuff done before my workday at Ricoh started so I opted for a walk this morning. It was cold and windy so I was glad that I added a long sleeve tech under my usual Brooks 1/4 zip long sleeve pullover. I set up a really brisk walking pace since the wind bit right through me (especially on the way back). I went out on my rarely used "Out to Beach Ave" route to get a bit extra distance in. I set my Noxgear vest on flash and my headlamp with all its lights on ... I had no troubles with cars. My splits were 11:28, 12:09 and 12:01 over the last 0.15 mile.

Wednesday, 12/13/2023

7:24 hours sleep, 11414 steps, 41/137 avg/max HR, 169.6 pounds, 20 floors climbed

Run: 4.46 miles, 38:47, 8:42 pace, 71 feet total ascent, 127/140 avg/max HR, 160/170 avg/max cadence, 30F, 64% RH, 14 mph WSW wind, wind chill 21F, clear

Shoes: blue Brooks Glycerin GTS20 - 444.94 miles

It was chilly and windy but it was a run day so I got up, set the coffee up, got dressed and got out there. I noticed that my Garmin Venu was at 19% and thought about doing my shorter route but I went with the usual "Out by the pier and around" route ... just a bit faster. The wind bit right through me but I warmed up (I think) after a mle. My Garmin Venu was at 1% when I got done. It survived. My splits were 8:57, 8:36, 8:41, 8:50 and 8:10 over the last 0.46 mile.

Thursday, 12/14/2023

6:42 hours sleep, 7534 steps, 41/136 avg/max HR, 169.6 pounds, 19 floors climbed

Run: 4.47 miles, 39:22, 8:49 pace, 70 feet total ascent, 124/139 avg/max HR, 158/170 avg/max cadence, 25F, 74% RH, 8 mph SW wind, wind chill 17F, clear

Shoes: blue Brooks Glycerin GTS20 - 449.41 miles

I got out a bit late because I had to find my Venu (on top of the toaster for some reason). I got out at my usual pace on my usual "Out by the pier and around" route. I was headed up Latta Rd at Valley View Place when I came upon an old guy sweeping up twigs and branches. I stopped and he explained that some kids crashed into his hedge last night around 11:30 PM. I noticed that the stop sign was bent over into almost a half moon (like an sidewides C). I thanked him for sweeping and clearing the snow from his sidewalk since I run on it almost every morning. I hope my headlamp wasn't too bright for him. I continued onward and didn't encounter anyone else. My splits were 9:04, 9:03, 8:33, 8:36 and 8:45 over the last 0.47 mile.

Friday, 12/15/2023

8:27 hours sleep, 8798 steps, 41/100 avg/max HR, 169.6 pounds, 15 floors climbed

Walk: 2.15 miles, 27:11, 12:38 pace, 46 feet total ascent, 89/104 avg/max HR, 115/194 avg/max cadence, 43F, 70% RH, 17 mph W wind, wind chill 35F, clear

Shoes: blue Brooks Launch GTS8 - 362.04 miles

It had warmed up overnight to the low 40s and I thought about wearing shorts. It was a walk day so I wore my CW-X tights and Brooks 1/4 zip long sleeve pullover for warmth since it was windy. I pushed to my longer "Out to Beach Ave" route at a brisk pace. My splits were 12:30, 12:42 and 13:18 over the last 0.15 mile.

Saturday, 12/16/2023

7:54 hours sleep, 10807 steps, 40/144 avg/max HR, 167.7 pounds, 15 floors climbed

Run: 6.75 miles, 57:58, 8:35 pace, 85 feet total ascent, 132/147 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 456.16 miles

It was above 40F so I wore shorts on a beautiful December morning. I wanted a longer run so I went beyond the end of Beach Ave onto Dewey Ave for a "Out by the pier, to Dewey Ave and around" route. I set up a nice and easy pace but was surprised when I found it was a 8:35 pace. It felt more like a 9:00 pace. My splits were 9:04, 8:43, 8:37, 8;24, 8:23, 8:28 and 8:24 over the last 0.75 mile.

Sunday, 12/3/2023 to Saturday, 12/9/2023 - Freezeroo #1

I walked 3 times this week, 4.55 miles.

I ran 5 times this week, 18.04 miles.

I didn't bike this week.

I took 57,996 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 gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1257 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/3/2023

7:55 hours sleep, 7812 steps, 47/145 avg/max HR, 170.2 pounds, 38 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 72 feet total ascent, 131/148 avg/max HR, 159/181 avg/max cadence, 45F, 87% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 422.45 miles

I didn't get out until noon but I said for maybe the thousandth time ... "Runs don't get done by themselves". But I got out. It was above 40F so I wore shorts and the usual Brooks 1/4 long sleeve pullover along with my trusty Brooks beanie. I felt sluggish so it was like pulling teeth when I struck my usual nice and easy pace. But ... I just ran and kept on running when my body tried to tell me to stop like a thousand times. I was surprised when I saw that I ran a 8:34 pace since it felt like a 9:00+ pace. My splits were 8:49, 8:39, 8:42, 8:23 and 7:57 over the last 0.45 mile.

Monday, 12/4/2023

7:26 hours sleep, 9334 steps, 44/94 avg/max HR, 172.1 pounds, 6 floors climbed

Walk: 1.25 miles, 16:45, 13:22 pace, 7 feet total ascent, 85/97 avg/max HR, 124/136 avg/max cadence, 37F, 75% RH, 15 mph WNW wind, wind chill 29F, overcast

Shoes: blue Brooks Launch GTS8 -  355.44 miles

I accidentally deleted my 5:20 AM alarm on Sunday so I was both miffed and a bit more pissed when I woke up at almost 7 AM. I felt a bit off all day until I finally broke out while I was still clocked in on Ricoh's time for 30 minutes to do a brisk 1.25 mile walk around the L3Harris B601 building. My splits were 13:34 and 12:34 over the last 0.25 mile.

Tuesday, 12/5/2023

7:06 hours sleep, 4713 steps, 47/94 avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 24:41, 14:58 pace, 10 feet total ascent, 78/92 avg/max HR, 118/128 avg/max cadence, 36F, 64% RH, 10 mph WSW wind, wind chill 29F, cloudy

Shoes: blue Brook Launch GTS8 - 357.09 miles

I felt like crap when my Alexa alarm went off at 5:20 AM. I dragged myself out and got a walk done. My splits were 15:23 and 14:18 over the last 0.65 mile.

Wednesday, 12/6/2023

7:14 hours sleep, 11421 steps, 44/140 avg/max HR, 174.5 pounds, 18 floors climbed

Run: 4.45 miles, 38:46, 8:43 pace, 64 feet total ascent, 129/145 avg/max HR, 160/198 avg/max cadence, A nice 8:43 pace. 30F, 86% RH, 5 mph NW wind, light snow

Shoes: blue Brooks Glycerin GTS20 - 426.90 miles

Alexa woke me up at 5:20 AM and told me that it was 30F with light snow ending in 15 minutes. I had felt out of sorts for the past 2 days but today it was back to the grind. Yes, it was a run day so I got up, did the usual, dressed like usual and got out there and did the usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I ran carefully and had no trouble. The NW wind was a bit biting and tried to push me back during mile 3 on Beach Ave. My splits were 9:02, 8:39, 8:48, 8:42 and 7:56 over the last 0.45 mile.

Thursday, 12/7/2023

6:54 hours sleep, 10536 steps, 40/131 avg/max HR, 174.7 pounds, 18floors climbed

Run: 4.46 miles, 41:32, 9:19 pace, 61 feet total ascent, 122/134 avg/max HR, 158/202 avg/max cadence, 

30F, 86% RH, 5 mph S wind, light snow

Shoes: blue Salomon SpeedCross 4 - 255.53 miles

Alexa woke me up at 5:20 AM and told me that it was 30F with light snow. I had gone to sleep before 9:30 PM last night so I was well rested. It was another run day so I got up, got dressed and got outside. There was about 1" of wet snow that felt a bit slippery when I tested it so I changed to my rarely used Salomon SpeedCross 4 trail shoes. I set up a really careful pace and headedd out. There were a few slippery spots on the boardwalk by the Ontario Beach Park and the unplowed section of Greenleaf Rd before a snowplow came by. I got off the road by 20 feet when it came by. All in all, no worries. My splits were 9:41, 9:19, 9:16, 9:14 and 8:50 over the last 0.46 mile.

Friday, 12/8/2023

8:25 hours sleep, 4501 steps, 42/114 avg/max HR, 173.2 pounds, 9 floors climbed

Walk: 1.65 miles, 21:36, 13:05 pace, 24 feet total ascent, 101/121 avg/max HR, 123/191 avg/max cadence, 37F, 81% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 358.74 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was the usual walk on the day before a race. My splits were 13:18 and 12:46 over the last 0.65 mile.

Saturday, 12/9/2023

9:46 hours sleep, 9679 steps, 41/153 avg/max HR, 172.4 pounds, 11 floors climbed

Today's race was Freezeroo #1, a 6 race series of various distances that the Greater Rochester Running Club (GRRC) puts on every winter. The race venue was the Northstar Christian Academy on Lyell Ave where it's been held since 2014. The course is an out and back that snakes between buildings, a park, out onto Long Pond Rd and Trolley Blvd. It was a mild December morning so I wore shorts and a short sleeve tech. You gotta love a mild December morning!

Run: 1.55 miles, 14:08, 9:06 pace, 13 feet total ascent, 123/147 avg/max HR, 153/161 avg/max cadence, 54F, 47% RH, 5 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 428.45 miles

Run: 3.13 miles, 24:24, 7:47 pace, 16 feet total ascent, 145/156 avg/max HR, 163/223 avg/max cadence, 52F, 50% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 431.58 miles

I met up with a few runners (Joe Ciecieraga, Andy Ciaio and Laura Ciaio) before the race. I got out a really nice and easy warm up run of 1.55 miles at 9:06 pace. I took off my running jacket and settled in for the start. My approach to racing after over 570 races is just to line up and see what happens. And ... we were off! I got up to a quick race pace. My mile 1 split according to "One Mile" Pete was 7:48 ... a bit quick. I slowed a bit and just concentrated on mechanics. The turnaround was at about 12:08. I took a tiny walk in mile 3 and let 3 or 4 runners pass me again. I got back up to speed, held on and passed 1 or 2 of those runners. I was really surprised when I rounded the last turn and saw that the digital timer was just over 24 minutes ... and done officially in 24:25. So ... I ran another fastest 5K of 2023!

I went inside and had some cookies and a bit of a bagel. I did really well. I was 59th out of 148, 4th out of 11 in my M 65-69 age group. The hourglasstiming.com overall results here, age group results here. My splits were 7:39, 7:46, 8:04 and 6:59 over the last 0.13 mile.

Sunday, 11/26/2023 to Saturday, 12/02/2023

I walked twice this week, 3.1 miles.

I ran 5 times this week, 21.76 miles.

I didn't bike this week.

I took 59,213 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 have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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

BTW, I am on a 1250 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/26/2023

7:07 hours sleep, 7839 steps, 50/139 avg/max HR, 171.8 pounds, 14 floors climbed

Run: 4.55 miles, 39:36, 8:29 pace, 84 feet total ascent, 129/142 avg/max HR, 157/167 avg/max cadence, 27F, 80% RH, 3 mph SSE wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 400.79 miles

I was up earlier than usual on a Sunday since I had made plans to with my oldest son, Michael, to take him grocery shopping at 10 AM. So I was out just before sunrise on my usual "Out by the pier and around" route. I struck up my usual nice and easy pace (that has been a bit quicker of late) and got it done. My splits were 8:53, 8:21, 8:26, 8:25 and 8:09 over the last 0.55 mile.

Monday, 11/27/2023

6:41 hours sleep, 8819 steps, 43/99 avg/max HR, 173.6 pounds, 5 floors climbed

Walk: 1.65 miles, 20:37, 12:36 pace, 16 feet total ascent, 94/108 avg/max HR, 130 avg cadence, 37F, 75% RH, 12 mph W wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 352.54 miles

I got out at 6 AM for a walk on my usual "Out to Ling Rd" route after 4 running days. It was windy so I threw on a short sleeve tech on my usual clothing. My splits were 12:21 and 12:58 over the last 0.65 mile.

Tuesday, 11/28/2023

6792 steps, 46/130 avg/max HR, 173.6 pounds, 20 floors climbed

Run: 3.16 miles, 28:59, 9:11 pace, 33 feet total ascent, 122/133 avg/max HR, 157/168 avg/max cadence, 25F, 68% RH, 9 mph WSW wind, wind chill 16F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 403.95 miles

Alexa woke me up at 5:20 AM. She told me that "Rise and shine" and it was 25F. I groaned but it was a run day so I did the usual stuff, got out there and got it done. I did put more clothing on. I dug out my balaclava and my gym shorts. They helped since the wind chill was in the teens. I started out with a nice and easy pace. I had a slight pain behind my left knee and I made the turn to cut my run short to one mile but it almost went away so I added 2 more miles to get my run to a 5K. Runner logic ... if you can do one mile, you can do three! My splits were 9:43, 9:01, 8:56 and 8:28 over the last 0.16 mile. A mildly painful negative split.

Wednesday, 11/29/2023

6:05 hours sleep, 10419 steps, 41/134 avg/max HR, pounds, 24 floors climbed

Run: 4.45 miles, 40:10, 9:01 pace, 63 feet total ascent, 125/138 avg/max HR, 160/170 avg/max cadence, 25F, 68% RH, 14 mph WSW wind, wind chill 14F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 408.40 miles

Alexa told me that it was 21F. Well ... up and at them! It had snowed a wee bit overnight plus it was windy. I put on an extra long sleeve tech. I got out and did my usual "Out by the pier and around" route. I struck up a careful pace since there was about 1/4 of snow on the ground. There weren't any ice patches (at least that I knew about). My splits were 9:29, 9:00, 9:01, 8:51 and 8:27 over the last 0.45 mile.

Thursday, 11/30/2023

7:23 hours sleep, 10783 steps, 41/129 avg/max HR, 172.0 pounds. 18 floors climbed

Run: 3.15 miles, 27:51, 8:50 pace, 58 feet total ascent, 124/135 avg/max HR, 159/194 avg/max cadence, 36F, 64% RH, 9 mph SW wind, wind chill 29F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 411.55 miles

The forecast had called for warmer temps this morning. It was above freezing and almost felt balmy ... well, almost. I felt a wee bit sluggish for some reason. I opted for my shorter "Out to Clematis St" route since I had work stuff to do right after I punch in at 8 AM. Getting it done! My splits were 9:00, 8:50, 8:46 and 8:09 over the last 0.15 mile.

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

I walked 7 times for 11.57 miles, 1.65 miles/walk in November. I have walked 133 times for 206.8 miles, 1.55 miles/walk so far in 2023.

I ran 27 times for 117.38 miles, 4.35 miles/run in November. I have run 195 times for 727.05 miles, 3.73 miles/run so far in 2023.

I ran 3 races in November:

 11/4 Grocery Run 5K (fastest 5K of 2023), 24:54 Chip, 8:01 pace, 66th/676, 2nd/16 in my M 65-59 age group, 48F, 77% RH, calm, overcast

 11/18 Bound for the Hounds 6 Hour Ultra, 6 laps for 13.8 miles in 2:20:01, Half marathon in 2:05:50, 39F, 70% RH, calm, sunny

 11/23 Race with Grace 10K (fastest 10K of 2023), 51:58, 8:13 pace, 106th/315, 3rd/11 in my M 65-69 age group, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy

I didn't bike in November but I did bike 48 times for 619.12 miles, 12.9 miles/bike in 2023.

I took 267,099 steps in November and have taken 2,371,868 steps so far in 2023.

Friday, 12/1/2023

7:06 hours sleep, 4013 steps, 42/107 avg/max HR,  172.8 pounds, 11 floors climbed

Walk: 1.65 miles, 21:26, 12:57 pace, 11 feet total ascent, 87/117 avg/max HR, 121/197 avg/max caadence, 46F, 61% RH, 8 mph SW wind, wind chill 43F, cloudy

Shoes: blue Brooks Launch GTS8 - 354.19 miles

I woke up during the night and heard the dishwasher still running. Huh? I went downstairs and found that the timer was stuck. I advanced and restarted it. I saw that it was 4 AM so I stayed downstairs and babysat it. I knew I wouldn't be able to go back to sleep so I didn't even try. I needed a day off from running (and I was a bit tired) so I got out for a walk on my usual "Out to Ling Rd" route. It was 46F and I opted to wear my usual winter clothing. I could have gotten by with shorts and a long sleeve tech though. My splits were 12:55 and 13:00 over the last 0.65 mile.

Saturday, 12/2/2023

7:20 hours sleep, 10548 steps, 40/140 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 6.45 miles, 55:55, 8:40 pace, 130/144 avg/max HR, 158/170 avg/max cadence, 45F, 93% RH, 6 mph NNE wind, wind chill 42F, overcast

Shoes: blue Brooks Glycerin GTS20 - 418.0 miles

I slept in until 6:30 and puttered around a bit ... but a run doesn't get done by itself so I got up, got dressed, got out and got it done. It was 45F but a bit misty so I put on my winter running gear. I struck up a nice and easy pace as I headed out on my usual route. I decided to stretch it farther and ended up with a "Out by the pier and to Dewey Ave" route. My body wanted me to turn around once I headed up Beach Ave to Dewey Ave but I was stubborn and refused to heed that urging. Boom and done! My splits were 9:06, 8:37, 8:46, 8:40, 8:31, 8:35 and 8:06 over the last 0.45 mile.