Sunday, 5/25/2025 to Saturday, 5/31/2025

I walked 5 times this week, 7.76 miles.

I ran twice this week, 6.30 miles.

I took 40,175 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1796 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/25/2025

4395 steps, 43/101 avg/max HR, 172.0/171.8 pounds, 4 floors climbed

Walk: 1.75 miles, 25:13, 14:24 pace, 97/108 avg/max HR, 117/177 avg/max cadence, 48F, 81% RH, 7 mph W wind, wind chill 46F, overcast

Shoes: blue Brooks Launch GTS8 - 606.61 miles

It felt a bit chilly with the wind so I wore shorts, a long/short sleeve tech combo and light running gloves for this installation of my "Out to Ling Rd". My right knee was a bit achy. My splits were 14:25 and 14:22 over the last 0.75 mile.

Monday, 5/26/2025

6182 steps, 46/152 avg/max HR, 171.0/170.7 pounds, 13 floors climbed

Run: 3.15 miles, 29:56, 9:30 pace, 136/157 avg/max HR, 152/163 avg/max cadence, 66F, 60% RH, 12 mph NE wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 314.21 miles

The west end of the Secret Sidewalk on Memorial Day

The sun is rising earlier and earlier so it woke me up at a bit after 6:30 AM. I do remember when I used to be a night owl ... lol ... but not anymore. I puttered around before I tackled a bit of cleaning ... mopping the kitchen floor and cleaning the crud stuck to the inside of the refrigerator. Then ... I knew that I had to find if I could still run. So ... got dressed in just shorts and a short sleeve tech ... and struck up a really easy pace. My right knee complained a bit but it was just a dull ache. I could have turned around at Ling Rd or Beache Ave but headed out to Clematis St for a 5K. It felt sort of OK. My right knee is just as swollen as it was a month and a half ago. I know I need to go back to the doctor ... soon.

Tuesday, 5/27/2025

6396 steps, 44/99 avg/max HR, 170.5/170.6 pounds, 7 floors climbed

Walk: 1.15 miles, 21:26, 18:41 pace, 73/87 avg/max HR, 101/113 avg/max cadence, 45F, 100% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 607.76 miles

I got out an OK walk that turned into a "oh, shit" walk. I decided to do a walk on my "Another mile" route. It turned into "oh, shit" when I stretched to step over some mud and slipped a bit. This slip tweaked my right knee. I limped the rest of the way home ... whatever. My splits were 18:16 and 21:26 (limping) over the last 0.15 mile.

Wednesday, 5/28/2025

7875 steps, 46/114 avg/max HR, 172.8/172.6 pounds (pasta weight gain!), 7 floors climbed

Walk: 1.65 miles, 26:40, 16:10 pace, 103/116 avg/max HR, 11/118 avg/max cadence, 48F, 93% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 609.41 miles

My right knee and I got out for a bit of limpy walk on my usual "Out to Ling Rd" route. Joy ... or not ... I got out there and did it. My splits were 16:13 and 16:05 over the last 0.65 mile.

Thursday, 5/29/2025

6229 steps, 47/91 avg/max HR, 173.9/173.9 (more pasta weight gain!) pounds, 7 floors climbed

Walk: 1.65 miles, 27:21, 16:35 pace, 81/94 avg/max HR, 109 avg cadence, 55F, 100% RH, 6 mph S wind, overcast

Shoes: blue Brooks Launch GTS8 - 611.06 miles

I got out for yet another walk on my "Out to Ling Rd" route. I felt a slight ache in the front of my right knee so I just walked. Yes ... I need to go back to the doctor. My splits were 16:52 and 16:09 over the last 0.65 mile.

Friday, 5/30/2025

3499steps, 43/104 avg/max HR, 172.8/172.6 pounds, 8 floors climbed

Walk: 1.66 miles, 22:18, 13:29 pace, 91/103 avg/max HR, 122/192 avg/max cadence, 55F, 94% RH, 6 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 315.87 miles

I felt pretty good this morning during this walk on my "Out to Ling Rd" route. Yesterday ... a bit blah and today ... double thumbs up. My splits were 13:18 and 13:44 over the last 0.66 mile.

Saturday, 5/31/2025

5599 steps, 46/149 avg/max HR, 172.8/172.1pounds, 15 floors climbed

Run: 3.15 miles, 28:44, 9:07 pace, 136/156 avg/max HR, 152/161 avg/max cadence, 48F, 87% RH 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 319.02 miles

I got up, dreseed and almost out around 8:30 AM ... but it was pouring when I looked outside. I didn't want to get drenched ... so I waited. I got out around noon. I thought about a walk or a run ... I chose a run. My right knee felt OK (but it was still swollen) ... but I still struck up a steady pace ... out by Ling Rd, past Beach Ave ... up to the Secret Sidewalk ... and back. I felt OK ... but didn't stretch. My splits were 9:16, 9:12, 9:00 and 8:17 over the last 0.15 mile.

Well ... it's the end of May ... so it's stat time!

I took 25 walks during May for 40.36 miles, 1.61 miles/walk and 68 walks so far in 2025 for 108.45 miles, 1.59 miles/walk.

I took 8 runs during May for 23.48 miles, 2.94 miles/run and 90 runs so far in 2025 for 331.33 miles, 3.68 miles/run.

I ran 2 races in May and 9 races so far in 2025.

5/13/2025 - Run Our River 5K, 26:00, 8:22 pace, 51st/95, 2nd/5 in my M 65-69 age group, 71F, 71% RH, 16 mph SSE wind, sprinkles.

5/18/2025 - Lilac 10K, 1:02:46, 10:06 pace, 449th/737, 6th/11 in my M 65-69 age group, 56F, 84% RH, 12 mph W wind, overcast.

I took 195,523 steps in May and 1,171,542 steps so in 2025.

I am walking a lot more this month because of my swollen right knee. I am running slower and it aches after I run. Yes, I need to go to the doctor for more tests ... but I need to find the time. My Ricoh printers at L3Harris have been cranky lately.

Sunday, May 18th to Saturday, May 24th - Lilac 10K

I walked 6 times this week, 9.40 miles.

I ran twice this week, 7.05 miles.

I took 48,378 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1789 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/18/2025

15514 steps, 43/151 avg/max HR, 173.7/173.1 pounds, 37 floors climbed

Today's race with my 13th Lilac 10K. In retrospect ... running this race was not a good idea ... said my right knee.

Run: 0.75 mile, 7:13, 9:36 pace, 124/133 avg/max HR, 150/158 avg/max cadence, 55F, 82% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 303.61 miles

Anyway ... I decided to get out early for a shakedown run to see if my right knee could hold up. I felt OK but I had doubts about how long it would last.

Run: 6.30 miles, 1:02:46, 10:06 pace, 134/155 avg/max HR, 146/176 avg/max cadence, 56F, 84% RH, 12 mph W wind, overcast

Shoes: blue Brook Glycerin Stealthfit GTS20 - 309.91 miles

I headed for Highland Park around 8:10 AM like usual in plenty of time for the 9:30 AM start. I was going to park at the Al Sigl Center and pay $10 like usual. But ... I turned left into the old abandoned 15 story Physchrite Center parking lot and parked for free. It was about 1/2 mile farther away from the Al Sigl Center parking lot though.

So ... I walked slowly up the start line. I didn't go out for another warm up lot. I just stretched and waited. I lined up a lot farther back than I usually do.

And ... we were off! Well ... I didn't really start running for 58 seconds .... until I got to the start line. I started slow and slowly started to pass slower runners who were just running too slow. I ran well for 4 miles. My right knee started acting up in mile 5. I passed the Rochester Running Company cheer tent with about 0.75 mile to go. Then ... I couldn't get back up to any semblance of running without pain in my right knee. So ... I just walked it in. 

A slight mist had started so I just went into the post race area for about a couple minutes to get a banana and a bag of three Timbits. Then I began the slow and a bit painful walk out to the Trax. Another race in the spreadsheet.

I did the best I could for as long as I could. I was 449th out of 737 and 6th out of 11 in my M 65-69 age group, link here. My splits were 8:53, 8:44, 8:39, 9:02, 9:57 and 12:33 and 18:08 over the last 0.3 mile.

Monday, 5/19/2025

5207 steps, 41/92 avg/max HR, 173.1 pounds, 5 floors climbed

Walk: 1.15 miles, 19:24, 16:53 pace, 73/86 avg/max HR, 104/116 avg/max cadence, 46F, 76% RH, 8 mph NNW wind, wind chill 43F, cloudy

Shoes: blue Brook Glycerin Stealthfit GTS20 - 311.06 miles

I had a bit of trouble getting my right legs situated so it wouldn't ache as much when I tried to go to sleep last night. I ended putting it on a pillow to prop it up a bit. I slept in for a whole 11 minutes until 5:31 AM ... so I just got up after a long while and got out for a short walk on my "Another mile" route. It was a bit chilly but I paid no heed and got it ... slowly ... done. My right knee and right calf were a bit cranky. My splits were 16:52 and 17:01 over the last 0.15 mile.

Tuesday, 5/20/2025

6004 steps, 41/96 avg/max HR, 174.4/174.5 pounds, 3 floors climbed

Walk: 1.65 miles, 24:24 estimated, 16:00 estimated, 78/84 avg/max HR, 113/122 avg/max cadence, 39F, 81% RH, 5 mph NNW wind, sunny

It was 42F when Alexa woke up at 5:20 AM. But ... I got up, got dressed and got out there (though a bit late) for a walk on my usual "Out to Ling Rd" route. My tights and other cold weather gear were only on the 4th stair so they were easy to grab ... checks calendar ... it is May 20th ... and wore tights. Anyway ... I didn't press Start on my Venu firmly enough until I was 1/2 mile out. I settled for a slow 16:00 pace ... whatever.

Wednesday, 5/21/2025

7754 steps, 45/96 avg/max HR, 174.3/174.1 pounds, 9 floors climbed

Walk: 1.65 miles, 25:44, 15:36 pace, 96/109 avg/max HR, 113/121 avg/max cadence, 46F, 87% RH, 8 mph E wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 599.91 miles

My right knee felt a smidge better this morning. I really need to get it looked at again but I just haven't picked up the phone yet. Anyway ... I got up, got dressed and got out there. I did limp just a little bit on my usual "Out to Ling Rd" route. I got it done with splits of 15:39 and 15:32 over the last 0.65 mile.

Thursday, 5/22/2025

6457 steps, 44/97 avg/max HR, 174.8/174.6 pounds, 4 floors climbed

Walk: 1.65 miles, 26:41, 16:09 pace, 79/89 avg/max HR, 112/121 avg/max cadence, 48F, 93% RH, 10 mph SE wind, wind chill 44F, light rain

Shoes: blue Brooks Launch GTS8 - 601.56 miles

Another dismal and dreary and rainy morning in upstate NY. But ... I dragged myself out of bed, got dressed with most of my cold weather gear (Brooks tights, a long/short sleeve tech combo, Brooks beanie and light running gloves) and got out there. My right knee was a wee bit cranky so I didn't push the pace. I really have to get it checked out soon. Anyway ... the light sprinkles put a damper on my mood ... but I got it done. My splits were 16:38 and 15:27 over the last 0.65 mile. 

Friday, 5/23/2025

3856 steps, 44/91 avg/max HR, 174.8/174.4 pounds, 8 floors climbed

Walk: 1.65 mile, 25:12, 15:15 pace, 83/94 avg/max HR, 114/123 avg/max cadence, 48F, 93% RH, 10 mph SW wind, wind chill 44F, drizzle

Shoes: blue Brooks Launch GTS8 - 603.21 miles

It was just as grey as yesterday and it was drizzling. But ... I got up, got dressed in shorts, long/short sleeve combo, Brooks beanie and light running gloves ... on the 23rd of June. But ... I got out on my "Out to Ling Rd" route. My right knee was a bit cranky so I didn't push the pace. Done ... my splits were 15:35 and 14:46 over the past 0.65 mile.

Saturday, 5/24/2025

3586 steps, 42/107 avg/max HR, 172.2/172.6 pounds, 7 floors climbed

Walk: 1.65 mile, 23:10, 14:03 pace, 98/119 avg/max HR, 115/128 avg/max cadence, 52F, 82% RH, 12 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 604.86 miles

I bagged on 2 chances to run a 5K this morning ... the Sunset House 5K, a RROY race in Irondequoit and the Derks Memorial 5K at Monroe Community Church in Henrietta. I could have signed up for the latter race as late as last night ... but the race start was at 8 AM and my right knee wouldn't have liked it. 

So ... I slept in late until 7:45 AM and didn't get out until around 10 AM. It had rained overnight but it was clearing when I got out for a brisk walk on my usual "Out to Ling Rd". My right knee felt OK. My splits were 14:14 and 13:43 over the last 0.65 mile.

Sunday, 5/11/2025 to Saturday, 5/17/2026 - Run Our River 5K - May --- IN PROGRESS

I walked 5 times this week, 8.25 miles.

I ran 3 times this week, 6.98 miles.

I took 43,217 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1782 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/11/2025

5797 steps, 43/150 avg/max HR, 173.3/172.2 pounds, 13 floors climbed

Run: 3.15 miles, 28:53, 9:10 pace, 134/162 avg/max HR, 153/161 avg/max cadence, 46F, 53% RH, 10 mph NNE wind, wind chill 42F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.03 miles

Well ... I decided that I needed to run ... swollen right knee or not ... so ... I did ... and my right knee didn't fall off or even hurt. I did have my knee sleeves on and I did take it very easy. I expected something to hurt or ache but ... it didn't. My splits were 9:16, 9:26, 8:56 and 8:22 over the last 0.15 mile.

Monday, 5/12/2025

7150 steps, 47/122 avg/max HR, 172.1/172.0 pounds, 7 floors climbed

Walk: 1.65 mile, 25:03, 15:10 pace, 114/123 avg/max HR, 114/121 avg/max cadence, 43F, 65% RH, 5 mph SE wind, sunny

I got for a walk on my usual "Out to Ling Rd" route. The back of my right knee was a bit achy. I enjoyed seeing the sunrise and the leaves on all the trees. Spring is kind of pretty! My splits were 15:27 and 14:46 over the last 0.65 mile.

Tuesday, 5/13/2025

8951 steps, 43/159 avg/max HR, 172.8 pounds, 13 floors climbed

Today's race was the Run Our River 5K - May down at Corn Hill Landing. The course was modified again due to construction on the north side of the Ford St Bridge. I got down to the race venue around 5:30 PM. I was a bit worried about my swollen right knee ... but I was signed up ... I could run ... so I was there.

A picture of a log in the Genesse River. But ... if you look at the front for a split second ... you could almost think it was an alligator ...

Run: 0.7 mile, 6:28, 9:13 pace, 123/134 avg/max HR, 147/157 avg/max cadence, 73F, 64% RH, 16 mph SSW wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 299.73 miles

I got for a little warm up run just to get the blood moving in my legs.

Run: 3.13 miles, 26:00, 8:18 pace, 151/163 avg/max HR, 158/164 avg/max cadence, 71F, 71% RH, 16 mph SSE wind, sprinkles

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 302.86 miles

And ... we were off! I eased into a slow race pace. I tried not to pass runners ... but I did ... my right knee was OK so I ran onward. The sprinkles got a bit fiercer for a bit and then eased off. I was a bit surprised by a first mile pace of 8:12. It felt OK so I just kept running. I was a bit more used to the new course so I sort of knew the one and two mile marks. I could gauge how far I had to go. I eased off the pace a bit but not too much. I could see the timer and sped up a bit. And ... done!

I did better than I expected. I thought I would take it easy and do a 9:00 pace. But ... once that gun goes off... it's just ... run, Doug, run! My chip and Garmin time were both 26:00. My Runsignup stats were 26:00, 8:22 pace, 51st out of 95, 2nd out of 5 in my M 65-69 age group, link here. My splits were 8:12, 8:23, 8:23 and 7:40 over the last 0.13 mile.

Wednesday, 5/14/2025

6063 steps, 44/96 avg/max HR, 171.8/171.6 pounds, 6 floors climbed

Walk: 1.65 miles, 23:26, 14:12 pace, 82/92 avg/max HR, 119/175 avg/max cadence, 61F, 88% RH, 8 mph SE wind, light sprinkles

Shoes: blue Brooks Launch GTS8 - 591.66 miles

I got out for my usual walk on the day after a race on my very usual "Out to Ling Rd" route. It was warm, overcast and there was a very light sprinkle. My right knee was a bit achy and I limped a bit for a 1/4 mile before my joints started to work in sync. I got it done with splits of 14:07 and 14:20 over the last 0.65 mile.

Thursday, 5/15/2025

6400 steps, 42/93 avg/max HR, 173.0/172.8 pounds, 7 floors climbed

Walk: 1.65 miles, 23:25, 14:12 pace, 84/102 avg/max HR, 119/137 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast

My right knee and both of my thighs were a bit cranky when I started out on my usual walk on my usual "Out to Ling Rd" route. But ... they loosened up and I was able to crank up my pace after 1/2 mile or so. My splits were 14:39 and 13:30 over the last 0.65 mile.

Friday, 5/16/2025

3651 steps, 48/98 avg/max HR, 172.7/172.5 pounds, 4 floors climbed

Walk: 1.65 miles, 23:15, 14:05 pace, 88/98 avg/max HR, 120/250 avg/max cadence, 61F, 94% RH, 3 mph WSW wind, light sprinkle to a thunderstorm back to light rain

Shoes: blue Brooks Launch GTS8 - 594.96 miles

I knew I needed a bit more sleep so I cancelled my Alexa for 5:20 AM during the night. I wpke up at 6 AM ... a whopping 40 minutes more of sleep but ... once I'm up I'm up. The sky in the west looking dark and ominous so I put on a hat. It started sprinkling as I headed down Greenleaf Meadows, a light rain as I headed down Greenleaf Rd and a heavy rain with thunder and lightning as I headed back on Greenleaf Rd. I was drenched but ... it's liquid sunshine so it's all good. It had turned back to a light rain by the time I got done. There's nothing like a thunderstorm to quicken my pace. My splits were 14:25 and 13:34 over the last 0.65 mile.

Years ago when I was living in Newark, I remember running around the Newark High School track when a thunderstorm hit. I really quickened my pace since I was running next to a metal chain link fence! I did move away from the fence and run in lane 8 though, lol.

Saturday, 5/17/2025

5205 steps, 42/96 avg/max HR, 173.7/172.9 pounds, 9 floors climbed

Walk: 1.65 miles, 21:55, 13:16 pace, 92/102 avg/max HR, 121/236 avg/max cadence, 68F, 78% RH, 10 mph SW wind, partly sunny

Shoes: blue Brooks Launch GTS8 - 596.61 miles

I was still undecided about running the Lilac 10K tomorrow as I set up for my usual walk this morning. I set up a very brisk pace and held it easily. Spring has finally sprung in upstate NY! All the trees have leaves and the flowers have bloomed. My splits were 13:05 and 13:34 over the last 0.65 mile.

Sunday, 5/4/2025 to Saturday, 5/10/2025

I walked 7 times this week, 11.65 miles.

I didn't run this week.

I took 43,765 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: I have a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1775 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/4/2025

3363 steps, 43/88 avg/max HR, 174.9 pounds, 7 floors climbed

Walk: 1.65 miles, 26:02, 15:44 pace, 76/87 avg/max HR, 113/121 avg/max cadence, 48F, 93% RH, 8 mph NE wind, overcast

Shoes: blue Brooks Launch GTS8 - 580.11 miles

My swollen right knee didn't want to run so I walked. It sucked. My splits were: 16:04 and 15:14 over the last 0.65 mile.

Monday, 5/5/2025

8007 steps, 39/100 avg/max HR, 174.6/174.4 pounds, 5 floors climbed

Walk: 1.65 mile, 23:25, 14:12 pace, 79/89 avg/max HR, 120/191 avg/max cadence, 54F, 94% RH, 6 mph NNE wind, light rain

Shoes: blue Brooks Launch GTS8 - 581.76 miles

I thought ... 54F is warm enough for shorts ... right? Well ... maybe if it wasn't damp, dreary, a bit rainy and a bit of wind from the north ... which is what was outside waiting for me when I stepped out outside this morning. I set forth on my usual "Out to Ling Rd" pace. My right knee was a bit more cranky this morning. I developed a bit of a pain on the right side of my kneecap that bugged me. But ... I picked up the pace when a very light sprinkle developed into a more steady light sprinkle and I was getting a bit chilled. I got it done with splits of 14:37 and 13:34 over the last 0.65 mile.

Tuesday, 5/6/2025

8916 steps, 42/104 avg/max HR, 175.5/175.7pounds, 9 floors climbed

Walk: 1.65 mile, 25:47, 15:38 pace, 77/95 avg/max HR, 114/122 avg/max cadence, 61F, 88% RH, 12 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 583.41 miles

My right knee is still swollen and out of order. The same slight ache is still in the right kneecap when I walk and I do favor that side a bit. I am going to try to go with 400 mg of ibuprofen 3x/day and ice 2x/day for the rest of the week and see if that helps (I don't think it will). Thrills. Anyway ... I got out for a slow walk on my usual "Out to Ling Rd". It was warmer so I wore shorts and a long/short sleeve tech combo with no beanie or gloves. My splits were 15:43 and 15:30 over the last 0.65 mile.

Wednesday, 5/7/2025

5229 steps, 42/100 avg/max HR, 175.1/175.0 pounds, 4 floors climbed

Walk: 1.65 mile, 25:05, 15:13 pace, 78/90 avg/max HR, 111/119 avg/max cadence, 64F, 73% RH, 17 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 585.06 miles

It rained all night and most of the morning so I didn't get out for my walk until just before lunch. I took it easy. My splits were 15:21 and 15:00 over the last 0.65 mile

Thursday, 5/8/2025

7194 steps, 46/99 avg/max HR, 173.7/173.6 pounds, 8 floors climbed

Walk: 1.65 mile, 23:42, 14:22 pace, 43F, 100% RH, 13 mph NNE wind, wind chill 37F, overcast

Shoes: blue Brooks Launch GTS8 - 586.71 miles

I got out for yet another walk on my swollen right knee. It hurt a bit less than yesterday. Whatever. It was a bit chilly so I wore tights, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. My splits were 14:29 and 14:09 over the last 0.65 mile.

Friday, 5/9/2025

7202 steps, 43/100 avg/max HR, 174.8/174.7 pounds, 7 floors climbed'

Walk: 1.65 mile, 25:57, 15:43 pace, 92/104 avg/max HR, 113/122 avg/max cadence, 37F, 93% RH, calm, partly cloudy

Shoes: blue Brooks Launch GTS8 - 588.36 miles

I got out for yet another walk on my swollen right knee ... ad infinity it seems. It was below 40F so I pulled out my CW-X tights and my mittens ... checks notes ... this May 9th walk. The trees have already budded, the birds are almost hatching their young and I assume the bees are getting ready to do their thing ... shouldn't it FEEL like Spring? But ... I bundled up and set forth on my walk on my usual "Out to Ling Rd" route. I had a very slight limp but I managed to get out and get it done. Whatever. My splits were 15:51 and 15:32 over the last 0.65 mile.

Saturday, 5/10/2025

3854 steps, 44/107 avg/max HR, 174.6 pounds, 6 floors climbed

Walk: 1.65 mile, 23:19, 14:07 pace, 92/108 avg/max HR, 119/126 avg/max cadence, 45F, 61% RH, 12 mph W wind, wind chill 39F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 295.88 miles

I got a pair of knee sleeves from Amazon so I tested them out on my walk on my usual "Out to Ling Rd" route. My right knee felt a bit better but it's probably too early to tell. My splits were 14:10 and 14:03 over the last 0.65 mile.

Sunday, 4/27/2025 to Saturday, 5/3/2025

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 13.0 miles

I took 44,865 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1768 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/27/2025

3868 steps, 46/134 avg/max HR, 173.0 pounds, 9 floors climbed

Run: 2.05 miles, 19:41, 9:35 pace, 123/138 avg/max HR, 152/162 avg/max cadence, 55F, 35% RH, 18 mph NNW wind, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 281.63 miles

I was still advised by the Nurse Practitioner not to run. I had been told to take 600 mg ibuprofen 3x/day, ice it twice/day (didn't do it) and my right knee was still swollen! I needed to run ... so I did very cautiously on my "Out to Beach Ave" route. My right knee survived. My splits were 9:38 and 9:34.

Monday, 4/28/2025

10571 steps, 41/136 avg/max HR, 174.0/172.9 pounds, 13 floors climbed

Run: 4.65 miles, 42:20, 9:06 pace, 124/138 avg/max HR, 156/165 avg/max cadence, 39F, 70% RH, 5 mph WSW wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 286.28 miles

The sunrise from the western edge of the Secret Sidewalk

The sunrise at the western edge of the boardwalk at the Ontario Beach Park

The magnolias are blooming on Beach Ave!

Screw it ... I went out a run with my regular mileage. I wanted to see the magnolia tree on Beach Ave just before the Ontario Beach Ave plus I wanted to run the Secret Sidewalk in both directions. So ... I did! My splits were 8:59, 9:07, 9:11, 9:09 and 9:03 over the last 0.65 mile.

Tuesday, 4/29/2025

4016 steps, 45/92 avg/max HR, 175.0/174.7 pounds, 5 floors climbed

Walk: 1.65 miles, 24:43, 14:59 pace, 86/94 avg/max HR, 117/125 avg/max cadence, 73F, 38% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was very bloated so I knew a run wouldn't be a good idea. So I got out for a walk on my usual "Out to Ling Rd" route. My splits were 15:11 and 14:39 over the last 0.65 mile.

It warmed up all the way to 82.9 at 15:54 at the KROC airport ... then a cold front went through. We didn't get any rain up near Lake Ontario ... just a lot of wind. I sat outside for about an hour before I headed inside for supper. There was more severe weather to the southeast ... trees uprooted and pea-sized hail in Farmington.

Wednesday, 4/30/2025

9422 steps, 47/142 avg/max HR, 175.8/175.3 pounds, 17 floors climbed

Run: 3.15 miles, 28:58, 9:11 pace, 128/146 avg/max HR, 155/168 avg/max cadence, 37F, 81% RH, 10 mph WNW wind, wind chill 31F, sunny

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 289.43 miles

My shadow and I out on the Secret Sidewalk

Well ... it was sunny ... and cold with a biting wind when I stepped outside ... in shorts and my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. The temperature had dropped from 82.9F at 14:54 yesterday to 37.9 at 05:54 in 14 hours at the KROC airport, link to the last 3 days here. 

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

I took 17 walks in April for 27.10 miles, 1.59 miles/walk and 43 walks for 68.09 miles, 1.58 miles/walk so far in 2025.

I took 15 runs in April for 54.49 miles in April, 3.63 miles/run and 82 runs for 307.85 miles, 3.75 miles/run

I ran one race in April and 7 races so far in 2025.

 4/16 Run Our River 5K - April, 25:40, 8:16 pace, 36th out of 71, 2nd out of 4 in my M 65-69 age group, 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain

I took 233,053 steps in April and 996,007 steps so far in 2025.

Thursday, 5/1/2025

7857 steps, 45/98 avg/max HR, 176.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:51, 13:54 pace, 89/110 avg/max HR, 121/139 avg/max cadence, 46F, 76% RH, 5 mph SE wind, cloudy

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 291.08 miles

It was still chilly but I still wore shorts ... because it's May 1st that's why! My legs were just as chilly as yesterday. I wanted to run but my right knee wasn't happy with that so I set forth on my usual "Out to Ling Rd" route. My knees were a bit cranky at first but loosened up. The wind was a bit chilly coming off Lake Ontario. My splits were 14:04 and 13:32 over the last 0.65 mile.

Friday, 5/2/2025

7675 steps, 47/129 avg/max HR, 175.5/174.7 pounds, 10 floors climbed

Run: 3.15 miles, 30:58, 9:50 pace, 119/132 avg/max HR, 152/162 avg/max cadence, 63F, 88% RH, 10 mph SW wind, cloudy

Shoes: Shoes: blue Brooks Glycerin Stealthfit GTS20 - 294.23 miles

It was warmer so I just wore short and a short sleeve tech ... yay! But ... I dragged myself through this run ... half expecting my right knee to give out or a sharp pain to suddenly appear. It kind of sucks having a swollen right knee. My splits were 10:33, 9:43, 9:22 and 8:55 over the last 0.15 mile.

I wish every store posted how Trump's tariffs are changing their prices!

Words can't fully express how much I hate 47 and his minions who are very actively trying to destroy the US and cement their hold on power. There are many who say that the US already has a constitutional crisis as 47 have openly ignored the SCOTUS multiple times. I have doubts whether the US will have a fair election for many offices (House of Representatives or Senate) in 2016. Some states may have fair elections for state offices depending on voter suppression and/or voter fraud.

Saturday, 5/3/2025

4456 steps, 44/100 avg/max HR, 175.0/175.3 pounds, 9 floors climbed

Walk: 1.65 miles, 26:26, 16:01 pace, 89/101 avg/max HR, 111/123 avg/max cadence, 45F, 93% RH, 7 mph NNE wind, light sprinkles

Shoes: blue Brooks Launch GTS8 - 578.26 miles

It was chilly and rainy all morning. It was May 3rd and I didn't want to wear tights and most of my long sleeve shirts ... but it was chilly, damp and rainy and I wanted to be warm ... so I did. I knew my right knee was cranky so I took it for a walk. I did have a little bit of a limp ... my splits were 16:13 and 15:43 over the last 0.65 mile.

The NY DOT digital signs were celebrating the upcoming May 4th Star Wars "holiday" with the 3 signs I saw on the way to and from BJs ... "Lightspeed off, Buckle Up Skywalker", "Sith Happens, So Drive Carefully" and "Slow Down You Must, Arrive Safely You Will". I read online that 2 others were "Leave Lightspeed to Han Solo" and "Speed Is The Path to the Dark Side". 

Sunday, 4/20/2025 to Saturday, 4/26/2025

I walked 7 times this week, 11.55 miles.

I didn't run this week.

I took 47,161 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1761 day steak (4 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/20/2025

3313 steps, 42/112 avg/max HR, 173.5/173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 24:37, 14:56 pace, 97/123 avg/max HR, 116/187 avg/max cadence, 43F, 65% RH, 12 mph N wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 276.28 miles

It had cooled down over last night so it could have tights weather but I was stubborn and wore shorts. My right knee still felt wonky and achy so I took another walk on my usual "Out to Ling Rd" route. I started out a bit slow and sped up after I made the turn. The cold wind out of the north made me regret my shorts and crew socks choice. My splits were 15:22 and 14:16 over the last 0.65 mile. 

Monday, 4/21/2025

9972 steps, 41/127 avg/max HR, 173.5/173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 22:51, 13:51 pace, 108/131 avg/max HR, 127/191 avg/max cadence, 43F, 52% RH, 12 mph ESE wind, wind chill 37F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 277.93 miles

I am going to the doctor tomorrow. I sat on the steps this morning ... thinking of whether to put on shorts or tights ... and noticed that my knees weren't right. My left knee is scrawny and my right knee is puffy! I can squeeze from both sides and it doesn't hurt but there is a good 1/2 inch of soft mass under the skin before I touch bone! My darling wife, Christine, had remarked late last week that my right knee was puffy but I didn't look at it.

But ... I did get out for a brisk walk anyways on my usual "Out to Ling Rd" route ... in shorts, 2 shirts, Brooks beanie and light running gloves. My right knee felt OK. My splits were 13:53 and 13:49 over the last 0.65 mile.

Tuesday, 4/22/2025

4470 steps, 41/91 avg/max HR, 172.4/172.2 pounds, 10 floors climbed

Walk: 1.65 miles, 23:03, 13:58 pace, 82/93 avg/max HR, 122/183 avg/max cadence, 52F, 62% RH, 16 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 570.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. My right knee felt a bit worse than yesterday but I still managed a brisk pace. My splits were 14:00 and 13:54 over the last 0.65 mile.

Wednesday, 4/23/2025

9625 steps, 39/98 avg/max HR, 171.6/171.8 pounds, 8 floors climbed

Walk: 1.65 miles, 22:45, 13:45 pace, 87/108 avg/max HR, 119/192 avg/max cadence, 37F, 87% RH, calm, clear with a sunrise at the end

Shoes: blue Brooks Launch GTS8 - 571.86 miles

It was clear, calm and chilly this morning so it was back to tights and my usual winter running gear (2 shirts, beanie and mittens). I got out for a brisk walk on my usual "Out to Ling Rd" route. I was greeted with a sunrise in the east when I got done. My splits were 13:40 and 13:53 over the last 0.65 mile.

Thursday, 4/24/2025

8641 steps, 40/102 avg/max HR, 173.9/174.0 pounds, 9 floors climbed

Walk: 1.65 miles, 23:33, 14:16 pace, 78/87 avg/max HR, 119/126 avg/max cadence, 50F, 66% RH, 3 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 573.51 miles

What is it about eating pasta or pizza and gaining weight??? My darling wife and I split a 3 topping (pepperoni, sausage and bacon) large pizza from Pizza Hut last night and I gained 2.2 pounds overnight! WTH! Anyways ... It was a bit warmer today so I wore shorts on my usual walk on my usual "Out to Ling Rd" route. I stuck up the usual quick pace and set forth ... like usual. My splits were 14:19 and 14:10 over the last 0.65 mile.

I went to get an X-ray of my right knee 9 AM. There wasn't a line at check-in and only 4 people in the waiting room. It was quite a contrast to Tuesday afternoon at 3:30 PM with 5 and 15, respectively. So ... I was in and out in 20 minutes. I had a funny guy with a Russian-type accent for an X-ray technician. He was a hoot!

Friday, 4/25/2025

7209 steps, 41/85 avg/max HR, 173.8 pounds, 10 floors climbed

Walk: 1.65 miles, 23:23, 14:11 pace, 82/91 avg/max HR, 116/128 avg/max cadence, 57F, 72% RH, 6 mph ENE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 575.16 miles

I got out for yet another walk on my usual "Out to Ling Rd" route at my usual pace. Yada, yada, yada! My splits were 14:13 and 14:07 over the last 0.65 mile.

Saturday, 4/26/2025

4831 steps, 44/92 avg/max HR, 173.7/174.1 pounds, 6 floors climbed

Walk: 1.65 miles, 22:44, 13:47 pace, 80/96 avg/max HR, 121/130 avg/max cadence, 61F, 94% RH, 6 mph WSW wind, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 279.58 miles

I got out for another boring walk on my very usual "Out to Ling Rd" route. I did see a golfer that was going to hit one of his shots across 6 inches from the Greenleaf Rd sidewalk over the road back to the Lake Shore Country Club. My splits were 13:42 and 13:54 over the last 0.65 mile.

Sunday, 4/13/2025 to Saturday, 4/19/2025 - Run Our River 5K - April

I walked 4 times this week, 6.60 miles.

I ran 4 times this week, 11.74 miles.

I took 49,332 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1754 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/13/2025

8330 steps, 45/144 avg/max HR, 172.4/171.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:59, 8:45 pace, 134/150 avg/max HR, 159/170 avg/max cadence, 50F, 50% RH, 9 mph NW wind, wind chill 47F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 265.69 miles

It was in the mid 40s so I just put on shorts and my Brooks 1/4 zip long sleeve pullover. So much easier and faster, lol! I got out for a nice run on my "Out by the pier and around" route. I started out nice and easy as I got my body and its aches sorted out. I sped up like usual. My splits were 9:05, 8:45, 8:47, 8:38 and 8:13 over the last 0.45 mile. 

Monday, 4/14/2025

7817 steps, 44/115 avg/max HR, 172.0/172.4 pounds, 10 floors climbed

Walk: 1.65 miles, 23:21, 14:09 pace, 101/122 avg/max HR, 116 avg cadence, 39F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 565.26 miles

It was around 40F so it was back to tights again for a walk on my usual "Out to Ling Rd" route. I think my legs deserved a wee rest after 5 days of 4.45 mile runs. My splits were 14:23 and 13:47 over the last 0.65 mile.

Tuesday, 4/15/2025

10021 steps, 45/145 avg/max HR, 174.1/174.6 pounds, 15 floors climbed

Today's race was the Run Our River 5K - April which was rescheduled from last Tuesday after there was a bit snow and a wind advisory. Today's weather was just a bit better ... no snow but falling temperatures and almost just as much wind. The weather conditions at KROC at 17:54 were 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain.

Run: 1.01 miles, 9:34, 9:26 pace, 44F, 67% RH, 126/140 avg/max HR, 154/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 266.70 miles

I got out for a mile warm up run at 9:26 pace as I gauged the weather conditions and what clothing I had. I ended up heading out to my car and going from 2 shirts to 1. I knew that I would warm up. I headed back to the start and got myself ready.

Run: 3.13 miles, 25:45, 8:14 pace, 137/150 avg/max HR, 162/171 avg/max cadence, 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 269.83 miles

And ... we were off! I settled into a kind of slow race pace. The course was different because of construction on the north side of the Ford St Bridge. That kind of threw me off. I struggled a bit with my breathing due to the wind in the face for the first half of the race. I just ran on ... it's only a 5K ... right? My body wanted to stop to walk and catch my breath ... but I ran onward ... I could see the timing sign in the distance ... keep running ... and ... done in 25:45 ... chip time 25:40. 

I was a bit tired and cold, so I didn't stick around. I did a lot better than I expected. I thought I ran a lot slower. I was 36th out of 71 and 2nd out of 4 in my M 65-69 age group, link here. My splits were 8:20, 8:27, 7:59 and 7:37 over the last 0.13 mile.

Wednesday, 4/16/2025

7752 steps, 44/110 avg/max HR, 174.0/174.1 pounds, 14 floors climbed

Walk: 1.65 miles, 25:10, 15:15 pace, 105/119 avg/max HR, 117/128 avg/max cadence, 16 mph WNW wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 566.91 miles

My right knee was gimpy as I went down the stairs this morning so I knew that a walk would be very wise. It had turned cold overnight and there was a light, wet snow falling when I stepped outside. It was still windy so I stepped right back inside to put on another shirt and to charge my Venu a bit since it was at 4%. I got back out in about 15 minutes for a slow walk on my usual "Out to Ling Rd" route. My right knee twinged a bit at first but warmed up a bit after a 1/2 mile. My darling wife, Christine, says that I have to listen to my body.

Thursday, 4/17/2025

5249 steps, 44/105 avg/max HR, 175.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:56, 14:30 pace, 78/92 avg/max HR, 115/130 avg/max cadence, 32F, 74% RH, 8 mph W wind, wind chill 25F, sunny

Shoes: blue Brooks Launch GTS8 - 568.56 miles

I didn't sleep well so I thought about cancelling my Alexa alarm for 5:20 AM. I didn't and I was already awake when it went off. I wanted to go back to sleep but I didn't I couldn't. I finally dragged myself out of bed around 7 AM and go out for another walk. My right knee felt better than yesterday. It was cold, mostly calm and sunny so I wore my usual ... tights, 2 shirts, mittens and a beanie. It's Spring ... somewhere else it seemed. My splits were 14:58 and 13:49 over the last 0.65 mile.

Friday, 4/18/2025

6332 steps, 43/138 avg/max HR, 173.4/172.5 pounds, 16 floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 126/145 avg/max HR, 157/167 avg/max cadence, 37F, 65% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 272.98 miles

I decided to take my right knee out for a really nice and easy run on my "Out to Stutson St Overlook" route. It mostly felt OK but I didn't push the pace. My splits were 9:40, 9:27, 8:45 and 8:28 over the last 0.15 mile. Another run with negative splits in the book.

Saturday, 4/19/2025

3831 steps, 43/96 avg/max HR, 173.7/173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 25:00, 15:10 pace, 76/89 avg/max HR, 114/123 avg/max cadence, 66F, 88% RH, 14 mph SW wind, cloudy with a bit of rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 274.63 miles

It was still warm along with a bit of wind and rain. So ... I wore shorts and a short sleeve tech. I really wanted to run. I tested out my right knee for about 10 steps and quickly decided that it wasn't a good idea. So ... I walked at an easy pace on my usual "Out to Ling Rd" route. My splits were 15:10 and 15:09 over the last 0.65 mile.

Sunday, 4/6/2025 to Saturday, 4/12/2025 --- Run Our River 5K - April (Postponed)

I walked once this week, 1.65 miles.

I ran 6 times this week, 26.70 miles.

I took 72,098 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1747 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/6//2025

9077 steps, 44/141 avg/max HR, 171.6 pounds, 21 floors climbed

Run: 4.45 miles, 39:17, 8:49 pace, 129/150 avg/max HR, 159/170 avg/max cadence, 39F, 60% RH, 15 mph NW wind, wind chill 31F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 237.34 miles

My lovely wife, Christine, insisted that warm me up before I headed out and I wisely yielded to her desires ( ;-) ). It was almost 40F so I wore my Zoots shorts and Zensah compression socks along my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I headed out on my usual "Out by the pier and around" route. It's Spring ... but it surely didn't feel it ... the wind was a bit chilly! I just kept running ... and got it done. My splits were 9:07, 8:49, 8:50, 8:53 and 8:02 over the last 0.45 mile.

Monday, 4/7/2025

13142 steps, 43/161 avg/max HR, 174.0/172.9 pounds, 26 floors climbed

Run: 4.45 miles 38:35, 8:40 pace, 139/170 avg/max HR, 161/171 avg/max cadence, 34F, 69% RH, 5 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 241.79 miles

It was 34F so it was back to tights and my usual winter running gear. Spring seems to be on hold for now. I got out a bit late on my "Out to Dewey Ave and around" route. Spring is coming though ... it was pretty light at 6:15 AM. I struck up my usual nice and easy pace and "got it done". My splits were 9:00, 8:48, 8:30, 8:38 and 8:04 over the last 0.45 mile. 

Tuesday, 4/8/2025

8379 steps, 46/90 avg/max HR, 174.2 pounds, 14 floors climbed

Walk: 1.65 miles, 22:11, 13:26 pace, 86/96 avg/max HR, 127/134 avg/max cadence, 32F, 51% RH, 21 mph WNW wind, wind chll 21F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 243.44 miles

I slept in this morning as best as I could with the cold wind whipping the window screens. Then ... it started to spit snow. Then ... the snow became a dusting on the grass. The wind was brisk and chilling. I got an email blast around noon that the first Run Our River 5K was postponed until next week due to possible ice on the Genessee River Trail and a wind advisory. Hopefully will be warmer next week! So ... I got out for a brisk walk on my usual "Out to Ling Rd" route. I would have been underdressed if the race had been held because I only brought two shirts instead of three. Brr! My splits were 13:22 and 13:32 over the last 0.65 mile.

Wednesday, 4/9/2025

11854 steps, 43/136 avg/max HR, 175.6/174.5 pounds, 18 floors climbed

Run: 4.45 miles, 40:51, 9:10 pace, 123/137 avg/max HR, 157/168 avg/max cadence, 21F, 73% RH, 5 mph WSW wind, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 247.89 miles

It had been windy overnight so I thought it was cold AND windy still when I dressed for my run. So .. I was overdressed for my run on this "Out by the pier and around" route by a shirt and a balaclava. It turned out to be just cold and calm. My right knee was a bit cranky so I set up a "get it done" pace while I waited for it to either flare up or go away. The crankiness went away so I soldiered onward. My splits were 9:30, 9:19, 9:14, 9:00 and 8:26 over the last 0.45 mile.

Thursday, 4/10/2025

11327 steps, 44/138 avg/max HR, 175.3/174.3 pounds, 17 floors climbed

Run: 4.45 miles, 38:56, 8:45 pace, 130/144 avg/max HR, 158/168 avg/max cadence, 32F, 64% RH, 4 mph ESE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 252.34 miles

It was a bit warmer and calm so I dressed correctly. I had run in the winter/early spring so I pretty much know what to wear for any temperature/wind condition. Been there, done that. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I pushed it a bit so the result was faster than yesterday. It was nice seeing the sunrise as I headed down Beach Ave towards Lake Ontario. My splits were 8:55, 8:53, 8:39, 8:44 and 8:16 over the last 0.45 mile.

Friday, 4/11/2025

10220 steps, 43/139 avg/max HR, 174.8/173.8 pounds, 18 floors climbed

Run: 4.45 miles, 39:01, 8:46 pace, 128/143 avg/max HR, 159/168 avg/max cadence, 41F, 93% RH, 3 mph SE wind, overcast with light rain

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 256.79 miles

It was a bit warmer and calm so I wore shorts ... and then I stepped outside to find that it was raining. Oh well ... I was going to get a bit wet! I set up my usual nice and easy pace on my usual "Out by the pier and around" route as I tried not to splash through too many puddles. My thighs were a bit tight but I ignored them and ran onward. My splits were 9:13, 8:45, 8:41, 8:40 and 8:11 over the last 0.45 mile.

Saturday, 4/12/2025

8099 steps, 47/140 avg/max HR, 173.6 172.4 pounds, 13 floors climbed

Run: 4.45 miles, 38:22, 8:37 pace, 127/145 avg/max HR, 156/168 avg/max cadence, 39F, 93% RH, 7 mph N wind, wind chill 35F, overcast

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 261.24 miles

Well ... runs don't get done by themselves ... so I got up, weighed myself, set up the coffee, got dressed and got out there. I set up my usual nice and easy pace as I set out on my "Out to Dewey Ave and around" route. Boom ... done! My splits were 9:04, 8:51, 8:28, 8:28 and 7:44 over the last 0.45 mile.

Sunday 3/30/2025 to Saturday, 4/5/2025

I walked 4 times this week, 5.65 miles.

I ran 4 times this week, 15.0 miles.

I took 53,138 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1740 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/30/2025

6920 steps, 41/140 avg/max HR, 173.3/172.6 pounds, 16 floors climbed

Run: 4.35 miles, 37:24, 8:35 pace, 128/146 avg/max HR, 160/168 avg/max cadence, 37F, 93% RH, 5 mph SE wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 218.24 miles

Well ... it's Spring ... so I wore shorts and the usual running gear for a run around 40F. It's my way of saying ... "Hey, warm up already!". I needed 3.29 miles to get over 100 miles for March so I headed out on my "Out to Dewey Ave and around" route. I set up my usual nice and easy pace like many times before ... boom ... done! My splits were 8:45, 8:34, 8:38, 8:31 and 8:17 over the last 0.35 mile.

Monday, 3/31/2025

9633 steps, 46/137 avg/max HR, 173.4/171.9 pounds, 21 floors climbed

Run: 4.45 miles, 39:30, 8:52 pace, 130/141 avg/max HR, 158 avg cadence, 57F, 77% RH, 30 mph W wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 222.69 miles

I took a 1/2 day off from Ricoh since I still have vacation to take before April 1st. It had warmed up overnight to around 63 but it had turned windy and it was already going back down by the time I got home. I got out in my shorts and a long sleeve tech for a windy run on my "Out by the pier and around" route. The wind was a bit difficult to run into ... trust me. I did walk a bit when it was a bit fierce in my face. My splits were 8:53, 8:36, 8:43, 9:33 and 8:18 over the last 0.45 mile.

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

I took 6 walks in March for 10 miles, 1.67 miles/walk and 30 walks in 2025 so far for 46.64 miles, 1.55 miles/walk.

I took 26 runs in March for 105.51 miles, 4.06 miles/run and 70 runs in 2025 so far for 264.01 miles, 3.77 miles/run

I ran 1 race in March.

 03/15 Runnin' of the Green - 5 miles, 42:09, 8:26 pace, 512th/1765, 6th/37 in my M 65-69 age group, 52F, 58% RH, 17 mph SSW wind, partly cloudy

I took 259,898 steps in March and 779,551 steps so far in 2025.

Tuesday, 4/1/2025

8987 steps, 44/104 avg/max HR, 172.9/172.9 pounds, 9 floors climbed

Walk: 1.65 miles, 22:47, 13:48 pace, 86/97 avg/max HR, 119/130 avg/max cadence, 34F, 59% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 563.61 miles

It cooled down 23F so it was back to tights, 3 shirts, Brooks beanie and mittens for this walk on my usual "Out to Ling Rd" route. Why a walk? Well ... my right knee and right Achilles heel were a bit cranky. They both warmed up a bit but probably appreciated just a walk today. My splits were 14:01 and 13:29 over the last 0.65 mile.

Wednesday, 4/2/2025

6929 steps, 43/134 avg/max HR, 174.0/173.4 pounds, 14 floors climbed

Run: 3.15 miles, 28:03, 8:54 pace, 125/136 avg/max HR, 157/168 avg/max cadence, 30F, 47% RH, 9 mph E wind, wind chill 23F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 225.84 miles

I didn't sleep well so I really tried to go back to sleep after my Alexa alarm kicked up awake at 5:20 AM. I abandoned the thought of sleep at 5:45 AM and just lied in bed until about 6:45 AM ... but I knew that I would feel bad all day if I didn't get out and DO something. My right knee was a bit cranky and I thought about a walk ... but it was cold and I knew it would be a cold walk. So ... I told my right knee to suck it up and headed off at a really nice and easy pace on my "Out to Clematis St" route. My body knew to just "get it done" ... so I did. My splits were 9:12, 8:55, 8:42 and 7:55 over the last 0.15 mile.

Thursday, 4/3/2025

6929 steps, 46/96 avg/max HR, 173.1/173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 23:00, 14:32 pace, 81/92 avg/max HR, 117/126 avg/max cadence, 57F, 77% RH, 18 mph SW wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 227.49 miles

I wasn't motivated at all despite the warm up overnight to the mid 50s. My right knee was a bit cranky when I did emerge around 8:15 so I just did a rather achy walk on my "Out to Ling Rd" route. It was a bit windy. There is a lot of litter on the side of Greenleaf Rd towards the Lake Shore Country Club. My splits were 14:47 and 14:08 over the last 0.65 mile.

Friday, 4/4/2025

4930 steps, 47/88 avg/max HR, 174.9/174.9 pounds, 8 floors climbed

Walk: 1.65 miles, 26:32, 16:05 pace, 77/97 avg/max HR, 110/120 avg/max cadence, 39F, 70% RH, 5 mph WNW wind, partly sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 229.14 miles

I don't know what is the matter with my right knee! It ached again this morning and I knew that a run would be most unwise. So ... I walked with a slight limp for about 1/2 mile before it loosened up. It's kind of frustrating! AARRGGHH! Anyway ... my splits were 16:33 and 15:21 over the last 0.65 mile.

Oh ... I saw a nice car at BJs ... it had bumper stickers that said "Not my President", I'm Anit-Trump because I'm Anti-Stupid" and "Trump is a Piece of Shit". Nice! Exactly my opinion!!!

Saturday, 4/5/2025

6947 steps, 44/129 avg/max HR, 173.4/173.2 pounds, 10 floors climbed

Walk: 0.7 mile, 10:15, 14:38 pace

Run: 3.05 miles, 28:29, 9:21 pace, 122/131 avg/max HR, 155/166 avg/max cadence, 46F, 81% RH, 10 mph S wind, wind chill 42F, light rain

Today was interesting. My right knee was a bit achy so I started out with a walk out to Ling Rd. Then ... I decided that my right knee was warmed up enough to run. I intended just to run back home but ... I kept going on running the Greenleaf Meadows loop ... once, twice and thrice times. I ended up with 3.75 miles. I used Garmin Connect to find that I walked 0.7 mile in 10:15 and then trimmed the rest and set it to a run of 3.05 miles. My splits were 9:56, 9:47 and 9:04.

Sunday, 3/23/2025 to Saturday, 3/29/2025

I walked twice this week, 3.30 miles.

I ran 5 times this week, 22.35 miles.

I took 57,439 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1733 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/23/2025

8575 steps, 42/140 avg/max HR, 173.2/172.1 pounds, 16 floors climbed

Run: 4.45 miles, 37:51, 8:30 pace, 132/145 avg/max HR, 161/170 avg/max cadence, 27F, 50% RH, 6 mph NW wind, wind chill 21F, sunny

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 194.34 miles

Springs appears to have flown the coop for a while. It turned colder overnight. It was sunny but a chilly 27F when I stepped outside this morning. So ... it was back to tights and my usual winter running gear ... yet again. I struck up a nice and easy pace as I tried to warm up. I chose my "Out to Dewey Ave and around" pace. I usually run faster on this route and today was no exception. My splits were 8:30, 8:43, 8:28, 8:30 and 8:08 over the last 0.45 mile.

Monday, 3/24/2025

4283 steps, 42/104 avg/max HR, 173.6/173.3 pounds, 16 floors climbed

Walk: 1.65 miles, 22:16, 13:29 pace, 85/100 avg/max HR, 114 avg cadence, 46F, 49% RH, 35 mph W wind, wind chill 37F, partly cloudy

Shoes: blue Brooks Launch GTS8 - 561.96 miles

I was a bit lazy today. I got out a walk on my usual "Out to Ling Rd" in between doing loads of laundry. It was warmer but very windy today. My splits were 13:50 and 12:55 over the last 0.65 mile.

Tuesday, 3/25/2025

11548 steps, 43/142 avg/max HR, 174.1/172.9 pounds, 17 floors climbed

Run: 4.45 miles, 41:00, 9:13 pace, 127/147 avg/max HR, 157/169 avg/max cadence, 36F, 69% RH, 15 mph WSW wind, wind chill 27F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 198.79 miles

The pebble that crept into my left shoe ... the tea bag is for scale (I don't drink tea)

I got out for a bit of a cranky run on my usual "Out by the pier and around" route. Why cranky? Well ... I picked up a pebble in my left shoe that eventually worked its way down until it was under the ball of my feet ... so ouch! That definitely affected my pace. The left ear of my cheap bone conduction headphones went silent about halfway so I thought that they were broke and I would have to buy a new pair. Well ... it turned out that my phone app had somehow set the balance all the way to the right. Easily fixed. Oh well ... I survived. My splits were 9:20, 9:05, 9:12, 9:32 and 8:32 over the last 0.45 mile.

Wednesday, 3/26/205

8826 steps, 44/143 avg/max HR, 174.3/173.2 pounds, 14 floors climbed

Run: 4.45 miles, 38:00 estimated, 8:32 estimated pace, around 36F, mild wind, wind chill 32F, sunny.

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 203.24 miles

Well ... I totally forgot to press Start or I didn't press it good enougn on my Venu. I set off on my "Out to Dewey Ave and around" route nice and easy but really kicked it a notch when I got to Dewey Ave and then a bit more when I got to Greenleaf Rd. I didn't notice that anything was amiss until I circled in for my townhouse. Damn!!! I really thought that I ran about a 8:30 pace. Well ... I guess I will run this route again sometime when I actually press START!

I did a bit of binge watching off of Prime Video ... Andromeda Strain (1971) and War Games (1983) . I remember seeing War Games with my ex-wife way back before kids when we visited Arcadia National Park in Maine. The movie is a bit dated with ... 8" floppy drives!!!

Thursday, 3/27/2025

7000 steps, 46/96 avg/max HR, 172.7 pounds, 7 floors climbed

Walk: 1.65 miles, 22:00, 13:21 pace, 89/102 avg/max HR, 126/199 avg/max cadence, 25F, 74% RH, 6 mph WSW wind, wind chill 19F, clear

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 204.89 miles

It was cold, almost calm and clear when I stepped outside. I wanted to run but my right knee ached a bit so I wisely chose a walk on my "Out to Ling Rd" route. I limped for a bit before my joints loosened up enough for me to get up to my usual brisk pace. My splits were 13:32 and 13:03 over the last 0.65 mile.

Friday, 3/28/2025

8344 steps, 43/144 avg/max HR, 173.8 pounds, 18 floors climbed

Run: 4.45 miles, 37:58, 8:32 pace, 131/146 avg/max HR, 159/179 avg/max cadence, 39F, 60% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 209.34 miles

I got for a quick run on my "Out to Dewey Ave and around" route. It was 39F so I decided to wear shorts and a short sleeve / Brooks 1/4 zip long sleeve pullover combo. I also wore my Zensah compression socks that I probably haven't worn in 10 years so there wasn't too much on my legs uncovered. My right knee ached a bit for the first mile but I ignored it. I thought I used the same effort as Wednesday when I DIDN'T press Start on my Venu. So ... there! My splits were 8:58, 8:32, 8:24, 8:29 and 7:56 over the last 0.45 mile.

Saturday, 3/29/2025

8863 steps, 43/135 avg/max HR, 172.2/172.3 pounds, 16 floors climbed

Run: 4.55 miles, 39:13, 8:37 pace, A quick 8:37 pace, 127/139 avg/max HR, 161 avg cadence, 34F, 86% RH, 15 mph NE wind, wind chill 25F, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 213.89 miles

It's Spring ... supposedly ... so I wore shorts, Zensah socks, the usual two tops, Brooks beanie and light running gloves. I regretted my clothing choices a bit when I ran into the wind. But I got out for a nice run on my "Out by the pier and around" route anyway. My splits were 8:39, 8:44, 8:48, 8:32 and 8:09 over the last 0.55 mile.