Sunday, 1/26/2025 to Saturday, 2/1/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 19.05 miles.

I didn't bike this week.

I took 57,024 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1677 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/26/2025

7459 steps, 47/140 avg/max HR, 172.2/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 36:37, 8:49 pace, 131/144 avg/max HR, 160/210 avg cadence, 30F, 64% RH, 18 mph W wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 48.52 miles

I got out for a recovery run on my "Out to Dewey Ave" route. I will be running this route for a while since the LOSP Trail and most sideways are snow covered or icy in spots. It's a bit boring as are all out and backs but it's still 4 miles. My splits were 9:02, 9:10, 8:40, 8:35 and 7:42 over the last 0.15 mile.

Monday, 1/27/2025

9541 steps, 47/147 avg/max HR, 171.5/170.6 pounds, 22 floors climbed

Run: 4.15 miles, 37:52, 9:07 pace, 131/152 avg/max HR, 159/169 avg/max cadence, 25F, 68% RH, 16 mph WSW wind, wind chill 13F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 52.67 miles

I had enough gumption to get out the door but it was a sluggish slog this morning on my "Out to Dewey Ave" route. I took 3 walk breaks. I just felt a bit blah. My splits were 9:12, 9:24, 8:40, 9:19 and 8:35 over the last 0.15 mile.

Tuesday, 1/28/2025

8480 steps, 47/104 avg/max HR, 172.7/172.6 pounds, 11 floors climbed

Walk: 1.65 miles, 23:49, 14:26 pace, 97/107 avg/max HR, 113/196 avg/max cadence, 25F, 74% RH, 25 mph NNW wind, blowing snow

Shoes: blue Salomon SpeedCross 3 trail shoes: 315.70 miles

The winds howled all yesterday and last night. Then it snowed a bit overnight. I wanted to run but I knew it was not a good idea at all. The roads weren't really plowed yet and the cars wouldn't have a good view of me due to the wind. So ... I threw on all clothes and got out for a walk on my "Out to Ling Rd" route. This route kept me on the sidewalk of Greenleaf Rd and just the Greenleaf Meadows roads. It wasn't really that cold either. My splits were 15:03 and 13:28 over the last 0.65 mile.

Wednesday, 1/29/2025

7260 steps, 44/97 avg/max HR, 174.1/174.2 pounds, 9 floors climbed

Walk: 1.65 miles, 24:56, 15:07 pace, 84/91 avg/max HR, 112/126 avg/max cadence, 37F, 70% RH, 21 mph WSW wind, wind chill 28F, cloudy

Shoes: blue Salomon SpeedCross 3 trail shoes: 318.85 miles

Two inches or so of wet snow fell overnight so I opted for a walk on my "Out to Ling Rd" route. It was above freezing so I opted for slightly less clothing. It did feel warmer for sure. I chose the sidewalk on way out to Ling. It was hard work crunching through wet snow so I switched to the road on the way back. It was easier and a lot faster. My splits were 15:28 and 14:35 on the way back.

Thursday, 1/30/2025

8795 steps, 44/137 avg/max HR, 172.4/171.9 pounds, 15 floors climbed

Run: 3.15 miles, 29:30, 9:22 pace, 128/142 avg/max HR, 156/167 avg/max cadence, 18F, 73% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 615.03 miles

Alexa told me that it was 18F when she woke me up at 5:20 AM. I really, REALLY wanted to stay in a warm bed with Christine, my lovely wife, but ... after staying in bed for a bit longer than usual ... I kissed Christine on the cheek and dragged myself out of bed. I planned on going for a walk so I dressed for that. But ... my plans changed when I pressed my Venu up for a walk. Suddenly I cancelled and pressed my Venu for a run ... started up a really easy pace. My knees hurt but I ignored them. I thought about turning around at Beach Ave but turned right and ran my "Out to Clematis St" route (without the Secret Sidewalk). I held my really easy pace and "got it done". I thought out when I got back inside that I had chosen my really old blue/yellow Brooks Glycerin GTS20 shoes that I had worn in months. Oh well! My splits were 52, 22, 02 and 8:15 over the last 0.15 mile.

News of the day: A commercial jet carrying 64 people coming from Wichita Kansas and an Army BlackHawk helicopter carrying 3 people collided and crashed into the Potomac River near Reagon airport in DC. No one survived.

Trump immediately blamed ... the helicopter pilot and ATC almost before bodies were pulled out of the water and expressed no remorse for the victims. Trump blamed Obama, Biden, Buttigieg, DEI, the 2020 election and people with "low intelligence" (among other things) during a press conference later today. Nothing is ever HIS fault.

Wow .... only day 10 of Trump 2.0. My "I told you so" screams are so ready. I think anyone reading this blog can guess that I am NOT on the "Trump Train". Some might say "keep politics out of your blog" ... well ... I say "I can post what I want". I am 67 years old and I want to leave this world better than I found it. Trump is trashing this world and I don't like it. Ranting about Trump gives me a small amount of satisfaction.

Friday, 1/31/2025

9716 steps, 44/134 avg/max HR, 173.0/171.7 pounds, 16 floors climbed

Run: 4.45 miles, 39:38, 8:54 pace, 123/139 avg/max HR, 159/170 avg/max cadence, 39F, 56% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 57.12 miles

It was warmer this morning so I didn't have as much trouble getting out. Well ... less than yesterday. I wanted to keep on the road so I ran my "Out to the Genesee River" route. My splits were 9:13, 8:57, 9:03, 8:45 and 8:05 over the last 0.45 mile.

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

I took 266,892 steps in January.

I took 1 snowshoe walk in January for 2.1 miles.

I took 8 walks in January for 13.80 miles, 1.73 miles/walk

I took 24 runs in January for 88.52 miles, 3.69 miles/run

I ran 3 races in January:

 1/1 Freezeroo #2 7.5 miles, 1:04:21, 8:30 pace, 61st/172, 3rd/5 in my M 65-69 age group, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light snow/rain

 1/18 Freezeroo #3 5.0 miles, 41:30, 8:18 pace, 49th/130, 2nd/5 in my M 65-69 age group, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

 1/25 Freezeroo #4 4.85 miles, 39:55, 8:14 pace, 36th/122, 2nd/5 in my M 65-69 age group, 17F, 58% RH, 9 mph SW wind, wind chill 7F, cloudy

Saturday, 2/1/2025

5773 steps, 44/134 avg/max HR, 170.7/170.5 pounds, 17 floors climbed

Run: 3.15 miles, 30:24, 9:38 pace, 127/138 avg/max HR, 153/166 avg/max cadence, 14F, 72% RH, 10 mph N wind, wind chill 1F, partly cloudy

Shoes: blue Salomon SpeedCross 4 trail shoes - 320.50 miles

Well ... back down to 14F! So ... back to throwing on ALL my winter running gear ... no worries! It had snow about an inch overnight so I put on my trail shoes. I set up a "get it done" pace and "got it done". My splits were 10:17, 9:29, 9:13 and 9:14 over the last 0.15 mile.

Sunday, 1/19/2025 to Saturday, 1/25/2025 - Freezeroo #4

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.55 miles.

I snowshoed once this week, 2.1 miles

I didn't bike this week.

I took 52,401 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1670 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/19/2025

6561 steps, 44/137 avg/max HR, 170.8/170.4 pounds, 19 floors climbed

Run: 4.25 miles, 36:57, 8:41 pace, 132/144 avg/max HR, 158/169 avg/max cadence 21F, 68% RH, 12 mph ENE wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 36.37 miles

I got out around noon for a run on my out and back "Out to Dewey Ave" route. I set up a recovery pace of around 9:00 but ... as always ... I sped up a bit. It's what I do. My splits were 9:02, 8:54, 8:31, 8:28 and 8:00 over the last 0.25 mile.

Monday, 1/20/2025

4694 steps, 46/108 avg/max HR, 171.2/171.0 pounds, 13 floors climbed

Snowshoe: 2.1 miles, 44:22, 21:09, 92/119 avg/max HR, 87/159 avg/max cadence, 14F, 72% RH, 16 mph W wind, wind chill -1F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 307.75 miles

It snowed 4 to 6 inches last night so I got out for a snowshoe on my "Snowshoe walk around Lake Shore Country Club" route. It was 14F and windy but I dressed well so I was quite warm on my walk. My splits were 21:03, 21:07 and 22:01 over the last 0.1 mile. 

Well ... just dropping these memes here ... since Felon47 was installed at noon down in Washington DC. 

You can probably figure out who I voted for in November 2024. The people in those 7 battleground states who voted for Felon47 will rue that day. President Biden wasn't the greatest president and I did disagree with his policy with Israel but he was and Harris would have been a damn better president than Trump45 was and Felon47 will be.

Just some of Biden's accomplishments ... Felon47 will try to undo all of them and then spew more misery to everyone (yes, even those who voted for him)

I will believe until the end of time that the 2024 election was rigged by Musk. He invested about 277 million and has gained 180 Billion in the month after the election so he had a great incentive. I hope it will come out eventually but it's probably hidden by NDAs. Trump seemingly admitted to it at his pre-inauguration rally on Sunday ... “He journeyed to Pennsylvania, where he spent a month and a half campaigning for me in Pennsylvania, and he’s a popular guy. He was very effective,” Trump said. “And he knows those computers better than anybody. All those computers. Those vote-counting computers. And we ended up winning Pennsylvania like in a landslide. So it was pretty good, pretty good. So thank you to Elon.” Aside ... Trump won 50.4% of the vote in PA ... not a landslide or a mandate.

My political rant doesn't mean two hoots, not will it be remembered, but there are a lot of people that I know that think the same way. I will never vote for any Republican ever!

Tuesday, 1/21/2025

9534 steps, 48/131 avg/max HR, 173.3/172.8 pounds, 21 floors climbed

Run: 3.15, 29:30, 9:22 pace, 123/133 avg/max HR, 158/168 avg/max cadence, 3F, 78% RH, 9 mph SW wind, wind chill -10F, partly cloudy

Shoes: blue Salomon Speedcross 4 trail shoes: 310.90 miles

Hell arrived in Washington DC yesterday and it seemed that hell froze over in Rochester. I put on all my layers again and got out for a slow run on my "Out to Mann Rd" route. No worries. I even sweat a bit under all those layers. A day may come when I can't run but today was not that day. My splits were 9:24, 9:21, 9:25 and 8:50 over the last 0.15 mile.

Wednesday, 1/22/2025

7790 steps, 44/143 avg/max HR, 173.7/173.0 pounds, 20 floors climbed

Run: 3.15, 28:59, 9:11 pace, 132/153 avg/max HR, 157/170 avg/max cadence, 0F, 65% RH, 8 mph SW wind, wind chill -14F, clear

Shoes: blue Salomon Speedcross 4 trail shoes: 314.05 miles

Well ... it was even colder than yesterday but a run was needed so I put on all my layers again and got out for another slow run on my "Out to Mann Rd" route. It wasn't so bad if you dress properly. My splits were 9:23, 9:11, 9:06 and 8:25 over the last 0.15 mile.

Thursday, 1/23/2025

8097 steps, 44/140 avg/max HR, 173.6/172.8 pounds, 19 floors climbed

Run: 3.15 miles, 27:32, 8:44 pace, 135/149 avg/max HR, 160/169 avg/max cadence, 18F, 41% RH, 10 mph SW wind, wind chill 7F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 39.52 miles

 I had a somewhat upset stomach but I got up, did the usual stuff and got out. A habit is a habit. It was warmer ... I only wore 2 layers on top! I wore my regular road shoes since the roads were clear. I pushed the pace (compared to the last 2 mornings) on my "Out to Mann Rd" route. My splits were 8:34, 8:57, 8:45 and 8:14 over the last 0.15 mile.

Friday, 1/24/2025

5376 steps, 42/101 avg/max HR, 173.0/172.8 pounds, 9 floors climbed

Walk: 1.65 miles, 23:48, 14:26 pace, 83/100 avg/max HR, 115/133 avg/max cadence, 19F, 79% RH, 13 mph W wind, wind chill 8F, light snow

Shoes: black Brooks Crossmax trail shoes w/ screws - 800.71 miles

There was light snow falling and a smidgen of snow on the road when I stepped outside for my usual walk the day before a Freezeroo race on Saturday. I got about 100 yards on my Brooks Launch GTS8 shoes when I started slipping. So ... I went back to put on my trusty Brooks Crossmax trail shoes with screws. More traction ... no slipping. My running spreadsheet says I haven't worn these since 2/23/23. I keep around for special occasions that need traction! My splits were 14:38 and 14:07 over the last 0.65 mile.

Saturday, 1/25/2025

10349 steps, 47/148 avg/max HR, 172.5/172.3 pounds, 32 floors climbed

Run: 4.85 miles, 39:55, 8:14 pace, 140/151 avg/max HR, 162/175 avg/max cadence, 17F, 58% RH, 9 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 44.37 miles

Today's race was my 14th Freezeroo #4 and the 8th on the current course at the Victor Town Park. I had a tough time getting all my stuff together. The corker was having to turn around after 2 miles to get my cell phone! But I got finally got underway 8:57 for the 35 minute drive. I saw the 9:30 AM early start runners set off as I drove in. I took my gear into the lodge and met up with Andy and Laura Ciaio. We talked about how many layers we wore ... lol! I regretted that I didn't take a warm up run but I didn't. 

And ... we were off! I slowly got up to something resembling a race pace on the 1/2 mile run out to Brace Rd. Then ... there were rolling hills almost all the way to Boughton Hill Rd. I wanted to slow to a walk but I dug deep and told my body ... "not today". I sped up once I got to level road and didn't have any more trouble. Sure ... I was running hard but it was what I was used to ... so no issue. This course is downhill after mile 3 ... nice! Soon ... I could see the finish ... and done in 39:55 (39:54 chip time). I had a couple pieces of pizza and 1/4 bagel before I headed home.

The finish by Vicky Beaver

The selfie by Vicky Beaver

I did OK. I was 36th out of 122 and 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:45, 8:40, 8:04, 7:52 and 7:41 over the last 0.85 mile.

Sunday, 1/12/2025 to Saturday, 1/18/2025 - Freezeroo #3

I walked twice this week, 3.30 miles.

I ran 6 times this week, 22.03 miles.

I didn't bike this week.

I took 68,870 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1663 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/12/2025

7310 steps, 46/136 avg/max HR, 19 floors climbed

Run: 4.05 miles, 35:41, 8:49 pace, 127/139 avg/max HR, 159/167 avg/max cadence, 28F, 80% RH, 7 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 17.29 miles

I got out for a cobbled together route that I will never run again. It's a "Out to Mann Rd" route with a turn onto Mann Rd which took onto me onto a unplowed road for a 1/2 mile out and back. I had to run a extra to get to 4.05 miles. Anyways ... my splits were 8:54, 9:00, 8:48 and 8:30.

Monday, 1/13/2025

8110 steps, 43/98 avg/max HR, 174.8/174.8 pounds, 14 floors climbed

Walk: 1.65 miles, 20:46, 12:35 pace, 85/101 avg/max HR, 110/141 avg/max cadence, 28F, 74% RH, 16 mph WSW wind, wind chill 17F, cloudy

Shoes: blue Brooks Launch GTS8 - 546.41 miles

I didn't sleep well at all on Sunday night so I bagged my alarm at 5:20 AM rather than run on 5 hours of sleep. So ... I slept until 7:36 AM. I did get out for a very brisk walk after work on my "Out to Lake Ave" route. My splits were 12:38 and 12:30 over the last 0.65 mile.

Tuesday, 1/14/2025

11747 steps, 50/142 avg/max HR, 174.3/173.4 pounds, 22 floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 132/146 avg/max HR, 157/168 avg/max cadence, 19F, 62% RH, 17 mph W wind, wind chill 5F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 21.84 miles

I had a bit of trouble sleeping but I got up with my Alexa alarm at 5:20 AM. I wanted to stay cuddled up with Christine when Alexa told me that it was 19F outside but ... I got up, set up the coffee, weighed me, put on ALL my cold weather gear and got outside before I could change my mind. I needed to run so I did. I set up a slow pace and headed into the west wind ... brr!!! I had on enough clothing so I was OK as long as I kept moving. It wasn't the best run ... but nothing hurt so ... it wasn't the worst run either. I got it done. My splits were 9:33, 9:03, 9:17, 9:05 and 8:36 over the last 0.55 mile.

Wednesday, 1/15/2025

10509 steps, 43/132 avg/max HR, 173.1/172.3 pounds, 11 floors climbed

Run: 3.15 miles, 30:39, 9:43, 124/137 avg/max HR, 157/166 avg/max cadence, 16F, 79% RH, 9 mph W wind, wind chill 5F, light snow

Shoes: blue Salomon SpeedCross 4 trail shoes - 304.00 miles

It was just as cold with less wind than yesterday but with an inch of fresh powdery snow. I went about 100 feet with regular shoes but went back to put on my Salomon SpeedCross 4 trail shoes for traction. I stayed off road to let the plows have their fun and went out my "Out to Dewey Ave" route on the LOSP Trail. The LOSP Trail had bare spots with some ice in shady spots yesterday but it was all covered with snow today. So ... I slipped when I pushed off about 10% of the time. I ran carefully and stayed upright on this out and back run. My splits were 10:00, 9:45, 9:31 and 9:00 over the last 0.15 mile.

Thursday, 1/16/2025

10326 steps, 45/157 avg/max HR, 170.9/170.1 pounds, 26 floors climbed

Run: 4.15 miles, 35:58, 8:40 pace, 144/164 avg/max HR, 160/171 avg/max cadence, 19F, 62% RH, 9 mph SSW wind, wind chill 10F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 25.99 miles

It just as cold but almost calm this morning so I was quite comfortable. I chose my longer "Out to Dewey Ave" route. The road was bare and the 1/4 mile sidewalk section was a wee bit slippery. My splits were quicker than I thought: 8:51, 8:40, 8:30, 8:44 and 7:56 over the last 0.15 mile.

Friday, 1/17/2025

10140 steps, 45/103 avg/max HR, 170.8/170.6 pounds, 22 floors climbed

Walk: 1.65 miles, 24:01, 14:32 pace, A nice 14:32 pace. Weather: 30F, 86% RH, 9 mph W wind, wind chill 23F, light snow

I got out for my usual walk on the day before a race. A light dusting of snow had fallen overnight so I wore my trail shoes. The sidewalk out to Ling Rd was a bit icy in spots so I was glad that I did! My splits were 14:41 and 14:18 over the last 0.65 mile.

Saturday, 1/18/2025

10728 steps, 46/161 avg/max HR, 170.8/171.0 pounds, 18 floors climbed

Today's race was the 3rd Freezeroo of 6 in the GRRC 2024-2025 Freezeroo series. It was my 13th Freezeroo #3 and 10th at the Pinewood Ponds Park (PPP) venue in Spencerport. It was a 22 minute drive according to Google Maps. It was warm for January so I just wore my oldest CW-X tight, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I met up with Andy and Laura Ciaio and talked shop while we waited for the race to start at 10 AM.

Run: 1.05 miles, 10:03, 9:33 pace, 127/152 avg/max HR, 153/161 avg/max cadence, 39F, 48% RH, 16 mph SW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 27.04 miles

I got out for a warm up run at a slow 9:33 pace. The road conditions were bare pavement with a really light wet snow. I met up with Prem Kumar who unexpectedly showed up. His trip to South America and Antartica for a double marathon had been postponed until December.

Run: 5.08 miles, 41:32, 8:10 pace, 141/164 avg/max HR, 162/17 avg/max cadence, 39F, 60% RH, 13 mph SSW wind, wind chill 32F, cloudy with a bit of wet snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 32.12 miles

And ... we were off! I got up to quick race pace. It felt good so I decided to stick with it. Still ... I was surprised that I heard 8:00 at mile 1. But ... I have run this course 10 times and it was only 5 miles. I just concentrated on proper form and kept running. The headwind just after we hit mile 3 discouraged me a bit but it was only for about 1/2 mile. I hiked up the pace past mile 4. And ... finished in 41:30 chip time! 

I was quite winded and walked slowly to the lodge. I changed into my dry long sleeve tech and ate a bowl of delicious corn and chowder soup. I sat with Prem Kumar and a group of fast runners. He told his story of how we met back in 2013 and how he found this blog when he moved to Rochester when he was getting into the Rochester running scene. We met at Stewart Lodge in Mendon Ponds Park and I told him that I had run 49 races that year. He said that I inspired him to run lots of races just like I did. An aside ... he kicked his running up to include lots of marathons (including the 6 major world marathons). He told me that he wants to run 100 marathons by the time he turns 51 (he's 49 now). Then ... he told that story twice before I left and I think he told it again as I left. He is definitely the only one (that I know of) that I inspired to run. I am so proud of him ... in a runner to runner way.

Anyway ... I did OK. I was 49th out of 130, 2nd out of 5 in my M 65-69 age group, results here. My splits were 8:04, 8:12, 8:17, 826, 7:58 and 7:04 over the last 0.08 mile.

Sunday, 1/5/2025 to Saturday, 1/11/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 17.15 miles.

I didn't bike this week.

I took x steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1656 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/5/2025

8433 steps, 43/141 avg/max HR, 170.7/170.6 pounds, 17 floors climbed

Run: 4.55 miles, 39:04, 8:35 pace, 133/147 avg/max HR, 159/171 avg/max cadence, 28F, 59% RH, 13 mph W wind, wind chill 19F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 546.29 miles

I slept in until 8:30 AM ... wow! Christine did wake me up during the night though, ;-). Then I was a bit lazy and watched not 1 but 2 Premier League games ... both ended with a 2-2 tie. Then ... I just got up, got dressed and then got out there. I wore my Brooks Glycerin GTS20 shoes so I stayed on the road. I got it done. My splits were 9:00, 8:33, 8:32, 8:34 and 7:59 over the last 0.55 mile.

Monday, 1/6/2025

7193 steps, 47/110 avg/max HR, 9 floors climbed

Walk: 1.65 miles, 23:29, 14:13 pace, 102/116 avg/max HR, 116/136 avg/max cadence, 21F, 86% RH, 12 mph E wind, wind chill 10F, cloudy

Shoes: blue Brooks Launch GTS8 - 544.76 miles

I really didn't want to get out of bed but I did. My left hip and knee ached plus I felt stiff all over so I opted for a walk instead of a run this morning. It was cold and a bit windy so I just put on ALL my cold weather gear. An itty bit of snow had fallen overnight so my steps provided a "crunch crunch" to my ears. I didn't have any traction problems. I loosened up pretty quick so I could try to stay warm with a brisk pace. My splits were 14:24 and 13:56 over the last 0.65 mile.

Tuesday, 1/7/2025

8520 steps, 46/134 avg/max HR, 170.9 pounds, 24 floors climbed

Run: 3.35 miles, 30:52, 9:13 pace, 125/139 avg/max HR, 158/176 avg/max cadence, 19F, 73% RH, 9 mph WNW wind, wind chill 10F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 549.64 miles

It was cold and windy ... since it'ss January ... but I got out and got my run in. The LOSP Trail was snow covered so I got a road version of my "Out to Stutson St Overlook" route. The wind really bit into me whenever I headed into it ... brrr! I stuck up an easy, cautious and careful pace. My splits were 9:44, 9:14, 8:53 and 8:34 over the last 0.35 mile.

Wednesday, 1/8/2025

9479 steps, 43/169 avg/max HR, 172.1 pounds, 24 floors climbed

Run: 4.05 miles, 37:15, 9:11 pace, 149/175 avg/max HR, 159/171 avg/max cadence, 18F, 73% RH, 15 mph NW wind, wind chill 4F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 553.69 miles

Well ... It was just as cold but windier so I broke out my GTRC neck gaiter for this run. I just have worn my Salamon SpeedCross 4 trail shoes since there had about 1/2 inch of wind-blown snow overnight. It wasn't everywhere but where the wind could blow it was on the road so it was kind of slippery there and then not slippery where it was bare pavement. I adapted and learned where to be careful. It was cold but I was comfortable given all the layers I had on. I got it done. My splits were 9:31, 9:30, 8:45 and 8:59. You can see from the splits which miles were into and which weren't, lol.

Thursday, 1/9/2025

9425 steps, 43/131 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 2.05 miles, 22:01, 10:44 pace, 122/137 avg/max HR, 143 avg cadence, 18F, 48% RH, 14 mph WNW wind, wind chill 5F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 555.74 miles

Yes, it was dark, cold, windy and I overslept a bit. But ... I knew what to wear so I got dressed and got out there. I found that I had an ache behind and below my left knee. I headed down Greenleaf Rd towards Beach Ave. It slowly got worse so ... rather than risk injury ... I turned around after a mile and shuffled home. Maybe it's time for new shoes? I had wanted to get them to 600 miles. My splits were 9:49 and 11:43.

Friday, 1/10/2025

4091 steps, 48/101 avg/max HR, 172.3/172.8 pounds, 14 floors climbed

Walk 1.65 miles, 23:29, 14:13 pace, 90/99 avg/max HR, 118/124 avg/max cadence, 10F, 85% RH, 5 mph SW wind, clear

Shoes: blue Salomon SpeedCross 4 trail shoes - 300.85 miles

I decided to rest my left knee ache with a brisk walk on my "Out to Ling Rd" route. It was cold but not windy with good traction. My splits were 14:31 and 13:37 over the last 0.65 mile.

Saturday, 1/11/2025

9584 steps, 47/141 avg/max HR, 15 floors climbed

Run: 3.15 miles, 28:07, 8:56 pace, 127/143 avg/max HR, 154/170 avg/max cadence, 21F, 93% RH, 5 mph WSW wind, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 13.24 miles

I shifted to my almost new Brooks Glycerin Stealthfit GTS20 shoes this morning. I started out slowly and had a few pains in my right foot very early. I pushed the pace a bit once everything sorted itself out. I thought about going longer but turned around at Mann Rd ... so it was the "Out to Mann Rd" route today. My splits were 9:27, 8:46, 8:47 and 7:24 over the last 0.15 mile.

Sunday, 12/29/2024 to Saturday, 1/4/2025 - Freezeroo #2

I walked once this week, 1.65 miles.

I ran 6 times this week, 29.39 miles.

I didn't bike this week.

I took 72,687 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1649 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/29/2024

15332 steps, 49/134 avg/max HR, 169.8/167.9 pounds, 43 floors climbed

Run: 10.05 miles, 1:33:54, 9:21 pace, 127/136 avg/max HR, 152/165 avg/max cadence, 54F, 82% RH, 10 mph SSE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 532.39 miles

I decided that I would make an effort to get to 100 miles for December so ... I went out for 10 miles. It probably wasn't a great idea but I went for it and got it. I decided to run my 15K route (The LOSP Trail out to Island Cottage and then up and down it plus tack and out to Ling Rd. I held my "get it done" pace until mile 7, struggled a bit for a couple of mile and then just "got it done". I was beat. My splits were 9:08, 9:16, 9:14, 9:05, 9:04, 9:06, 9:03, 9:57, 10:10 and 9:24. 

Monday, 12/30/2024

14759 steps, 50/137 avg/max HR, 169.9/168.9 pounds, 17 floors climbed

Run: 4.55 miles, 44:15, 9:43 pace, 123/142 avg/max HR, 154 avg cadence, 48F, 57% RH, 23 mph SW wind, wind chill 41F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 546.94 miles

I got out for a run on my usual "Out by the pier and around" route. My legs were tired from my long run yesterday so my pace was down to a mere shuffle ... but ... I got it done. The winds were busy blowing out the warmth of yesterday. The high yesterday was 63F at 9 PM! It'll be in the low 30s by tonight. Anyway ... my splits were 9:51, 9:24, 9:50, 10:05 and 9:11 over the last 0.55 mile.

Tuesday, 12/31/2024

4951 steps, 44/111 avg/max HR, 171.8/171.5 pounds, 6 floors climbed

Walk: 1.65 miles, 23:07, 14:01 pace, 98/116 avg/max HR, 110/181 avg/max cadence, 45F, 66% RH, 12 mph ESE wind, wind chill 30F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 548.59 miles

My running spreadsheet told me that I had 96.75 running miles for the month of December. My mind said "Go out for 3.3 miles more to get to 100 miles and keep your streak alive ... do it!". My left knee and achy rest of my body said "You are crazy to run if you want to run Freezeroo #2 tomorrow". I thought more than a couple minutes ... and decided to listen to my body and take a walk on my "Out to Ling Rd" route. My left knee loosened up after a mile and I even thought of just hitting "Stop" on the walk and switching to a "Run". But ... I finished my walk and went inside. My splits were 14:34 and 13:10 over the last 0.65 mile.

It's the end of December so it's end of month and end of 2024 stat time!

I took 2 treadmill walks in December for 2.1 miles, 1.05 miles/treadmill and 3 treadmill walks in 2024 for 3.1 miles, 1.03 miles/treadmill.

I took 7 walks in December for 9.25 miles, 1.32 miles/walk and 91 walks in 2024 for 173.24 miles, 1.90 miles/walk.

I took 22 runs in December for 96.75 miles, 4.40 miles/run and 304 runs in 2024 for 1343.64 miles, 4.42 miles/run. I ran over 100 miles for 11 out of 12 months. 

I ran one race in December and 24 races in 2024 (10 were Rochester Runner of the Year races) for 108.02 racing miles

 12/14 Freezeroo #1, 5K, 25:38, 8:11 pace, 53rd out of 124, 3rd out of 8 in my M 65-69 age group, 18F, 67% RH, 8 mph WSW wind, wind chill 8F, sunny

I took 246,438 steps in December and 3,241,925 steps in 2024.

Wednesday, 1/1/2025

14042 steps, 46/146 avg/max HR, 173.1/172.7 pounds, 60 floors climbed

Today's race was my 15th (yes, 15th) Freezeroo #2 held out on the hills of Mendon around Mendon Ponds Park. I got out around 8:42 AM and drove the 30 minutes to MPP. I met up with Andy and Laura Ciaio along with Tom Hawkins. We passed the time for a bit before we each got ready for the race. Tom volunteered by putting out the mile markers ... a bit off as I measured at every mile, lol! Oh ... my secret weapon today was new shoes! I thought my left knee pain would be helped by the new cushioning in new shoes. The weather was in the high 30s with a wind so I had on my CW-X tight, shorts, short sleeve tech, Brooks 1/4 long sleeve pullover, Brooks beanie and light running gloves.

Run: 1.02 miles, 9:14, 9:05 pace, 120/130 avg/max HR, 153/187 avg/max cadence, 41F, 89% RH, 10 mph NW wind, wind chill 35F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 2.52 miles

I got out for a little warm up run to warm up my legs. I went out past Stewart Lodge for a half mile and turned around like usual.

Run: 7.57 miles, 1:04:22, 8:30 pace, 137/152 avg/max HR, 161/175 avg/max cadence, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light rain/wet snow

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 10.09 miles

And ... we were off! I fought the impulse to go off too fast but it's tough when the start is a slight downhill and there are several downhills in the first mile. I passed Bill Beyerbach on several uphills and he passed me on several downhills. Then he passed me at mile 3 and stayed ahead. I settled in and tried not to stop (except when I got a drink of water at mile 3.9 and to power-walk the hill at the entrance to MPP at mile 6.75). I hiked up my pace once I got into MPP and passed two runners. I tried to catch Steve Levitsky but couldn't. And ... done in 1:04:21 chip time!

2025-01-01 Freezeroo #2 by Abby Upchold

There wasn't any water at the finish so I walked straight to Stewart Lodge for some water. Hence I forgot to get a selfie at the finish ... oops! I had my usual 4 cookies, half a banana and half a bagel with peanut butter.

I did OK. I was 61st out of 172, 3rd out of 5 in my M 65-69 age group, results here. My splits were 8:19, 8:34, 8:36, 8:33, 8:46, 8:20, 8:38 and 8:00 over the last 0.57 mile.

Thursday, 1/2/2025

8448 steps, 48/95 avg/max HR, 172.3/172.2 pounds, 19 floors climbed

Walk: 2.25 miles, 30:10, 13:24 pace, 81/98 avg/max HR, 120/197 avg/max cadence, 34F, 80% RH, 16 mph W wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 543.11 miles

I thought a walk would be wiser than a run on the day after a hard 7.57 mile race so I took a brisk walk on my "Out to Beach Ave" route. It was around freezing with a brisk wind and a bit of snow but I was quite warm since I put on ALL my cold weather gear. I just chuckled at the wind. My splits were 13:32, 13:09 and 13:55 over the last 0.25 mile.

Friday, 1/3/2025

6403 steps, 46/137 avg/max HR, 174.1/173.5 pounds, 20 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 129/142 avg/max HR, 156/169 avg/max cadence, 28F, 63% RH, 16 mph W wind, wind chill 17F, cloudy

Shoes: blue/green Brook Glycerin GTS20 - 541.74 miles

My Alexa alarm told me it was 28F at 5:20AM. My mind wanted to go back to sleep. My body dragged me out of bed and downstairs. I set up the coffee and wondered what to do. My left knee said to "walk" but my mind said "you'll get done quicker if you run plus you'll be warmer once you warm up". So ... I chose a really easy pace and ran my "Out to Stutson St Overlook" route to keep my distance down to a 5K ... though I did think of just a mile loop when I came to the hole in the LOSP Trail fence. Anyways ... my splits were 9:55, 9:07, 8:53 and 8:10 over the last 0.15 mile.

Saturday, 1/4/2025

8752 steps, 41/132 avg/max HR, 172.3/171.9 pounds, 12 floors climbed

Run: 3.15 miles, 30:21, 9:37 pace, 127/137 avg/max HR, 156/166 avg/max cadence, 23F, 79% RH, 15 mph W wind, wind chill 11F, light snow

Shoes: blue Salomon SpeedCross 4 trail shoes - 299.20 miles

It was cold, windy and a light snow was falling when I got out this morning. Other people and some runners would have stayed in. I just put on ALL my cold weather gear and my Salomon SpeedCross 4 trail shoes and stepped outside. I set up a really easy pace and headed out on my "Out to Dewey Ave". The wind and snow was in my face on the way out. I was surprised when I met a runner on the LOSP Trail. I didn't see him (or her) until I got within a yard. We were on the other sides so no issues. There was ice under the inch of snow so I did a bit of slipping and sliding with a lot of my strides. I stayed upright so it was all good. I was glad to turn around and head back when I got to Dewey Ave. My splits were 9:49, 9:46, 9:23 and 9:03 over the last 0.15 mile.

Sunday, 12/22/2024 to Saturday, 12/28/2024

I walked 1 times this week, 1.65 miles.

I ran 6 times this week, 27.70 miles.

I didn't bike this week.

I took 57,079 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1642 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/22/2024

9588 steps, 44/136 avg/max HR, 172.6 pounds, 19 floors climbed

Run: 4.55 miles, 44:34, 9:48 pace, 130/144 avg/max HR, 155/167 avg/max cadence, 5F, 85% RH, 9 mph W wind, wind chill -8F, cloudy

Shoes: blue Salomon SpeedCross 4 - 292.00 miles

Well ... it was even colder this morning when I stepped outside. So ... I had on ALL my cold weather gear. It took about 5 minutes to put it all on ... CW-X tights, Craft wind shorts, 2 long sleeve tech shirts, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and running mittens. I set up a really nice and easy pace and kept it throughout the run. I found that running in snow is hard work. The only time I sped up a bit was on the shoulder of Greenleaf Rd. I had thought of going longer but I was glad to stop at 4.55 miles. My splits were 10:14, 9:47, 9:07, 9:28 and 9:03 over the last 0.55 mile.

Monday, 12/23/2024

12219 steps, 49/135 avg/max HR, 174.3 pounds, 16 floors climbed

Run: 4.05 miles, 49:34, 9:46 pace, 126/140 avg/max HR, 152/165 avg/max cadence, 30F, 59% RH, 8 mph SSE wind, wind chill 23F, cloudy

Shoes: blue Salomon SpeedCross 4 - 296.05 miles

I slept in so I got out after I got done with work. It was warmer so I wore my usual cold weather gear as I set out. I kept off the road as much as possible again so I ran on the snow-covered LOSP Trail, sidewalks and the Lake Ontario boardwalk. It was hard work so I ran a really nice and easy pace. My splits were 10:01, 10:04, 9:48 and 9:15.

Tuesday, 12/24/2024

6921 steps, 44/133 avg/max HR, 173.7/172.9 pounds, 14 floors climbed

Run: 4.15 miles, 36:14, 8:44 pace, 125/136 avg/max HR, 158/169 avg/max cadence, 34F, 80% RH, 7 mph NNE wind, wind chill 28F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 507.59 miles

I got out in the afternoon for a run on my seldom used "Out to Dewey Ave" route. This route stays on the road: Greenleaf Rd and Beach Ave up to Dewey Ave. It was a LOT less strenuous to run on the road than on the snow of the LOSP Trail. My splits were 8:44, 8:59, 8:36, 8:43 and 8:04 in the last 0.15 mile.

Wednesday, 12/25/2024, Merry Christmas

7797 steps, 43/132 avg/max HR, 172.4/171.9 pounds, 16 floors climbed

Run: 4.65 miles estimated, 43:01 estimated, 9:15 pace estimated, 28F, 86% RH, 3 mph SE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 512.44 miles

I only get to wear my Christmas lights once a year

The mat of a neighbor

A LOTR Christmas meme

I got for a somewhat slippery run on an all-road version of my "Out by the pier and around" route. I avoided the LOSP Trail and any sidewalks. It had been below freezing overnight so any water had become a thin film of ice on the untreated sidewalks and most of the roads. My left shoe came untied at mile 2.67 and ... I forgot to turn my Venu back on (or I pressed it but not well enough) for at least a mile. The splits I recorded were 9:21, 9:12, 9:14 and 10:48 (???) over the last 0.55 mile.

Thursday, 12/26/2024

8735 steps, 42/138 avg/max HR, 171.2/170.1 pounds, 18 floors climbed

Run: 4.55 miles, 40:35, 8:55 pace, 126/141 avg/max HR, 156/167 avg/max cadence, 28F, 74% RH, 5 mph E wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 516.79 miles

I got out for a nice on the avoid-the-trails "Out by the pier and around" route. It ended up at 4.55 miles. The roads (Greenleaf Rd, Latta Rd, Beach Ave) were a bit slippery in spots. LOSP Trails and any sidewalks were icy so. I just shortened my stride on any possible slick spots. My splits were 8:58, 9:17, 9:09, 8:41 and 8:07 over the last 0.55 mile.

Friday, 12/27/2024

4020 steps, 43/97 avg/max HR, 169.5 pounds, 13 floors climbed

Walk: 1.65 miles, 23:50, 14:27 pace, 89/106 avg/max HR, 112/138 avg/max cadence, 37F, 65% RH, 10 mph E wind, wind chill 31F, cloudy

Shoes: blue Launch GTS8 - 540.86 miles

I was lazy all day but I got just before dusk for a walk on my "Out to Ling Rd" route. A walk was necessary after 6 runs in a row. It had warmed above freezing during the day so the sidewalks were OK to walk on if I was a bit careful. My splits were 14:49 and 13:52 over the last 0.65 mile.

Saturday, 12/28/2024

9799 steps, 46/135 avg/max HR, 169.7/168.7 pounds, 17 floors climbed

Run: 5.55 miles, 49:44, 8:58 pace, 128/143 avg/max HR, 157/168 avg/max cadence, 45F, 76% RH, 13 mph SW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 522.34 miles

It was above freezing all night so a LOT of the snow had melted. The LOSP Trail and most sidewalks were bare but the Ontario Beach Park boardwalk was still icy and had lots of water to splash through. I didn't try the Secret Sidewalk and just ran up Beach Ave until Mann Rd. My splits were 9:11, 8:44, 9:16, 8:47, 9:07 and 8:28 over the last 0.55 mile.

Sunday, 12/15/2024 to Saturday, 12/21/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 27.31 miles.

I didn't bike this week.

I took 63,032 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 67-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 CelsusSound S800C 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 1635 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/15/2024

7393 steps, 49/140 avg/max HR, 169.9 pounds, 13 floors climbed

Run: 4.45 miles, 39:04, 8:46 pace, 128/143 avg/max HR, 157/167 avg/max cadence, 36F, 75% RH, 7 mph SSE wind, wind chill 31F, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 485.93 miles

I didn't get out until before the Bills - Lions game but I did get out. I thought about a "Out to Dewey Ave" route for a 5K but turned right onto Dewey Ave for a longer "Out to Dewey Ave and around" route. Just getting out there and getting it done! My splits were 9:04, 8:55, 8:43, 8:43 and 8:06 over the last 0.45 mile.

Monday, 12/16/2024

8971 steps, 47/135 avg/max HR, 171.9 pounds, 16 floors climbed

Run: 3.25 miles, 28:59, 8:55 pace, 126/141 avg/max HR, 157/168 avg/max cadence, 45F, 70% RH, 12 mph S wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 489.18 miles

I decided that I needed sleep instead of getting up to get out for a run. But ... I needed a run so I got out after work on a slightly modified "Out to Dewey Ave" route. I set up a slower pace than usual but I got it done. My splits were 9:12, 8:46, 9:01 and 7:58 over the last 0.25 mile.

Tuesday, 12/17/2024

7561 steps, 44/136 avg/max HR, 171.4/170.0 pounds, 19 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 129/139 avg/max HR, 157/166 avg/max cadence, 45F, 66% RH, 21 mph W wind, wind chill 37F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 493.73 miles

I slept in again but got out for a nice run on my "Out by the pier and around" route before lunch. I felt like I was running in quicksand so I was surprised by a 8:48 pace. I guess I just kept running. I did almost run out of energy in mile 4 with the wind in my face. My splits were 8:58, 8:29, 8:51, 9:05 and 8:27 over the last 0.55 mile.

Wednesday, 12/18/2024

12848 steps, 44/145 avg/max HR, 171.1/170.3 pounds, 10 floors climbed

Run: 5.16 miles, 45:46, 8:53 pace, 134/151 avg/max HR, 158/169 avg/max cadence, 37F, 81% RH, 5 mph S wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 498.89 miles

I needed to go a bit long so I ran my "Out to Island Cottage Rd" route. I either saw two walkers or the same one twice on the out and back route. Out there ... got it done ... it's what I do. My splits were 8:56, 9:04, 8:58, 8:50, 8:46 and 7:45 over the last 0.16 mile.

Thursday, 12/19/2024

13330 steps, 43/139 avg/max HR, 170.8/170.4 pounds, 18 floors climbed

Run: 4.55 miles, 41:30, 9:07 pace, 130/145 avg/max HR, 157/164 avg/max cadence, 34F, 64% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 503.44 miles

So ... my 6th day in a row of running ... I decided to run my "Out by the pier and around" route. I set up a gentle and easy pace. I didn't push ... just one foot in front of the other. My splits were 9:20, 9:02, 9:11, 9:11 and 8:39 over the last 0.55 mile. 

Friday, 12/20/2024

3580 steps, 50/132 avg/max HR, 171.1/174.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:19 pace, 110/141 avg/max HR, 114/141 avg/max cadence, 30F, 86% RH, 13 mph ENE wind, wind chill 21F, light snow

Shoes: blue Brooks Launch GTS8 - 539.61 miles

I got out for a walk on my "Out to Lake Ave" route which kept me over any roads. There had a light misty wet snow falling all day. The sidewalks and the LOSP Trail were a bit crunchy. I only almost slipped twice. But ... I still kept a brisk pace. I did think about my old and trusty "screw" shoes though! My splits were 13:19 and 13:18 over the last 0.65 mile.

Saturday, 12/21/2024

9349 steps, 47/137 avg/max HR, 174.0/173.3 pounds, 14floors climbed

Run: 5.35 miles, 51:14, 9:34 pace, 129/141 avg/max HR, 153/166 avg/max cadence, 19F, 73% RH, 13 mph NW wind, wind chill 8F, light snow

Shoes: blue Salomon SpeedCross 4 shoes: 287.45 miles

I was greeted with about 2 to 3 inches of fluffy snow when I stepped outside. It was colder so the wet snow of yesterday had most likely frozen a bit on the sidewalks and the LOSP Trail. I chose almost all my cold weather gear for warmth and my Salomon SpeedCross 4 trail shoes for traction. I headed out on my "Out to Island Cottage Rd" route to keep off the roads. The wind was a bit chilly on the way out as I crunched through the snow ... brr! It was better when I turned and had a tailwind. My pace was slow, careful and steady. Boom ... done! My splits were 9:52, 9:53, 9:38, 9:28, 9:15 and 8:55 over the last 0.35 mile.