Sunday, 8/9/2020 to Saturday, 8/15/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 3 times for 5.75 miles this week (at least according to Garmin).

I didn't run this week ... sad.
I biked 4 times for 55.24 miles this week.
I took 23,003 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 8/9/2020

873 steps, 48/127 resting/peak HR, 9:58 hr sleep, 2 floors climbed

bike: 13.42 miles, 58:38, 13.7 avg mph, 20.1 max mph, 89 feet elevation gain, 107 avg HR, 133 max HR, 67F, 71% RH, 9 mph SW wind, partly cloudy

I was up at a bit before 5 AM and knew I wouldn't get back to sleep. So ... I just read email and Facebook while it got light. I got out on the bike a bit late ... but I got out. It was a bit windier but I did my usual "Out to East Manitou Rd" route ... like usual. I am a creature of habit.

Monday, 8/10/2020

4078 steps, 50/93 resting/peak HR, 7:35 hr sleep, 178.5 lbs, 6 floors climbed

walk: 1.05 miles, 17:36, 16:48 pace, 13 feet elevation gain, 81 avg HR, 109 max HR, 78F, 66% RH, 3 mph WSW wind, partly cloudy

Instagram's chalk.mom - her latest creation

I have walked, ran, biked and drove past this tree for more than 5 years ... it's still leaning!

I wanted to run ... but my left knee told me to walk instead. So ... I walked. I stopped on took a couple of picture. The chalk sidewalk is from a townhouse in the next parking lot. The artist is on Instragram as chalk.mom, link here.

Tuesday, 8/11/2020

5093 steps, 47/120 resting/peak HR, 7:09 hr sleep, 175.5 lbs, 4 floors climbed

bike: 13.42 miles, 1:00:19, 13.4 avg mph, 20.0 max mph, 72 feet elevation gain, 105 avg HR, 124 max HR, 77F, 65% RH, 7 mph SSW wind gusting to 15 mph, partly cloudy

I got out for my usual "Out to East Manitou Rd" route. It was a bit windy but I made good time. I have noticed that I see mostly the same people every morning.

Wednesday, 8/12/2020

7804 steps, 46/105 resting/peak HR, 8:25 hr sleep, 177.7 lbs, 11 floors climbed

walk: 2.05 miles, 29:41, 14:30 pace, 56 feet elevation gain, 84 avg HR, 115 max HR, 68F, 75% RH, calm, mostly cloudy

I tried to run again ... and ... my left knee told me to walk. It took me about 10 steps to pull the plug and change my Garmin to walk. I did walk twice as far though. I can walk pretty fast but I can't run. It's a bit discouraging. 

Thursday, 8/13/2020

1656 steps, 48/124 resting/peak HR, 7:40 hr sleep, 177.5 lbs, 5 floors climbed

bike: 12.97 miles, 57:43, 13.5 avg mph, 20.5 max mph, 72 feet elevation gain, 108 avg HR, 134 max HR, 66F, 85% RH, 2 mph SSW wind gusting to 7 mph, cloudy

Friday, 8/14/2020

2429 steps, 47/112 resting/peak HR, 7:28 hr sleep, 177.2 lbs, 7 floors climbed

walk: 2.65 miles, 40:56, 15:28 pace, 85 feet elevation gain, 87 avg HR, 116 max HR, 70F, 88% RH, calm, partly cloudy

Instagram's chalk.mom - her latest creation

A somewhat obligatory sunrise selfie

I got out for a sunrise walk to Bill Gray's. I get up before 6 AM so I might as well exercise before 8 AM ... walk, run, or bike.

Saturday, 8/15/2020

1070 steps, 53/105 resting/peak HR, 7:23 hr sleep, 177.4 lbs, 2 floors climbed

bike: 15.43 miles, 1:08:05, 13.6 avg mph, 22.0 max mph, 98 feet elevation gain, 103 avg HR, 126 max HR, 74F, 75% RH, 5 mph SSW wind, partly cloudy

I got out for an early morning bike. I took it a bit farther. My left knee ached during the ride.

Sunday, 8/2/2020 to Saturday, 8/8/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked once for 1.05 miles this week (at least according to Garmin).
I ran 4 times for 13.7 miles this week.
I biked 4 times for 53.69 miles this week.
I took 33,451 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I am starting to  run again and keeping it under 5 miles per run.  My left knee has issues with running. I can walk, bike ... and now run. I think there will be a lot of virtual and very few running races during the rest of 2020, link here. Yellow Jacket Racing had a socially distant "Battle at Bristol Mountain" on the last weekend of July and will hold a limited Shoreline Half in August.

Sunday, 8/2/2020

8866 steps, 49/144 resting/peak HR, 6:06 hr sleep, 174.8 lbs, 8 floors climbed

run: 4.75 miles, 41:54, 8:49 pace, 89 feet elevation gain, 133 avg HR, 149 max HR, 69F, 90% RH, 7 mph SE wind, mostly cloudy

I got out for an early morning run. I headed out onto the pier when I got there to add another 0.9 mile. My splits were: 8:54:8:38, 8:51, 8:58 and 8:41 over the last 0.75 mile.

Monday, 8/3/2020

2566 steps, 50/111 resting/peak HR, 7:36 hr sleep, 175.3 lbs, 3 floors climbed

ride: 13.41 miles, 1:06:39, 12.1 avg mph, 18.1 max mph, 62 feet elevation gain, 99 avg HR, 118 max HR, 66F, 87% RH, 7 mph W wind, mostly cloudy

I got out for an early morning bike ride on my usual "Out to East Manitou Rd" route. It was windy as usual but not as windy as it was in the middle of the night. I saw the usual flowers, walkers, runners and bicyclists. A nice way to start the week.

Tuesday, 8/4/2020

1225 steps, 39/143 resting/peak HR, (no sleep data because my VA-HR was charging), 177.4 lbs, 5 floors climbed

run: 4.75 miles, 42:15, 8:53 pace, 95 feet elevation gain, 135 avg HR, 148 max HR, 161 avg cadence, 69F. 100% RH, 1 mph SW wind gusting to 7 mph, overcast

I got for an early morning run. I took it slow and steady like usual. I am just happy to be able to run. Sure I wish my pace was a bit faster but I really think it is my running shoes. My Brook Adrenaline GTS19 shoes have 556 miles on them. I really want to get to 600 miles but we will see. Anyway ... my splits were: 9:00, 8:45, 9:01, 9:02 and 8:45 over the last 0.75 mile.

Wednesday, 8/5/2020

1140 steps, 53/121 resting/peak HR, 8:30 hr sleep, 177.9 lbs, 1 floor climbed

bike: 13.43 miles, 1:15:13, 10.7 avg mph, 16.3 max mph, 62 feet elevation gain, 94 avg HR, 119 max HR, 65F, 85% RH, SW wind gusting to 17 mph, partly cloudy

I woke up crazy early ... 4:46 AM and knew I wouldn't be able to get back to sleep. So I just puttered around until it got light enough to head out for a bike. It was windy and I knew I would be slow heading west. I was and just a bit faster on the way back. 

A sign of the times I saw on Edgemere Drive

I ride past this on Old Edgemere Drive. Edgemere Drive is less than 100 yards away. I bet he has a good short game!

Someone called out to me when I was passing the Charbroil Restaurant at the corner of Edgemere Drive and Island Cottage. It was Bob Dyjak and his friend Joe (aka Joey da V according to Bob's Facebook posts). I curled into the parking lot as they unloaded their bikes. They were heading out for a bike. We talked for a few minutes. We all chuckled when Bob discovered that he had put his bicycle shoes on the wrong feet ... lol!

Thursday, 8/6/2020

13405 steps, 50/130 resting/peak HR, 8:18 hr sleep, 178.0 lbs, 11 floors climbed

run: 3.15 miles, 39:36, 12:34 pace, 830 (???)  feet elevation gain, 103 avg HR, 141 max HR, 129 avg cadence, 60F, 83% RH, 6 mph SSW wind, partly cloudy

This was not my best run. I try to as many miles as I can get out of my running shoes. The shoe manufacturers say change them after 300 mile. Well ... I try to double that. But ... my current Brooks Adrenaline GTS19 shoes with 559 miles have felt like concrete for the past 100 miles. Today ... well I had a nagging pain in my left knee that I couldn't ignore anymore after about 2 miles. 

I did get a decent sunrise selfie ...

I was pissed since I took a sunrise selfie at mile 1 and then forgot to turn my Garmin back on for another 0.7 mile. So ... I just walked back. My splits: 9:25, 13:04, 14:47 and 15:39 over the last 0.15 mile. Aarrgghh! 

I found out on Facebook that Mike Bray (I don't know him) was doing a full Ironman in Greece during the day ... 2.4 mile, 116 mile bike and a full marathon.

An awesome thing to do on a Thursday! I thought about heading out to cheer him in at Braddock Bay Park but I was really tired.

Friday, 8/7/2020

1508 steps, 53/123 resting/peak HR, 7:34 hr sleep, 178.6 lbs, 2 floors climbed

bike: 13.39 miles, 54:04, 14.9 avg mph, 21.8 max mph, 56 feet elevation gain, 113 avg HR, 130 max mph, 67F, 75% RH, calm, mostly cloudy

A picture perfect bike! It was nice and fast with no wind! I had the fastest "Out to East Manitou Rd" route ever ... 14.9 avg mph! I also had pumped up my bike tires last night ... maybe that had something to do it with the speed too!

Saturday, 8/8/2020

4831 steps, 51/124 resting/peak HR, 6:11 hr sleep, 178.5 lbs, 3 floors climbed

run: 1.05 miles, 10:45, 10:12 pace, 13 feet elevation gain, 118 avg HR, 128 max HR

bike: 13.46 miles, 55:23, 14.6 avg mph, 20.3 max mph, 62 feet elevation gain, 113 avg HR, 138 max mph

walk, 1.05 miles, 17:18, 16:30 pace, 20 feet elevation gain, 85 avg HR, 111 max HR

weather: 70F, 75% RH, 3 mph NNE wind, partly cloudy 

Well ... I broke out my new Brooks Adrenaline GTS19 shoes. They are exactly the same color so I will have to careful not to put on the old ones. I think I will mark the old ones with marker somehow. Anyway ... my plan was to run 5 miles on a longer version of the "Out on the pier" route. Well .. my left knee had other plans. Those plans included pain. I gathered into a painful run/limp and that's all I could manage. It didn't get much better so I cut it short to 1 mile. I made lemonade out of lemons by adding a bike and a walk to make a run-bike-walk (RBW). Another Aarrgghh! But it did fell good to be out there ... so that is something!

Sunday, 7/26/2020 to Saturday, 8/1/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 0 times for 0 miles this week (at least according to Garmin).
I ran 3 times for 11.35 miles this week.
I biked 4 times for 51.51 miles this week.
I took 34,368 this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight. I now have to enter this into Garmin manually ever since the "Great Garmin Outage of 2020" ... :-(.

Sunday, 7/26/2020

1031 steps, 46/100 resting/peak HR, 9:18 hr sleep, 173.5 lbs, 4 floors climbed

bike: 12.92 miles, 1:07:07, 11.6 avg mph, 17.0 max mph, 69 feet elevation gain, 96 avg HR, 108 max HR, 75F, 55% RH, 5 mph W wind gusting to 13 mph, mostly sunny

I got out for a bike ride. My knees weren't up to for a run. It was a breezy day and it seemed that there was a headwind in both directions on my out and back "Out to East Manitou Rd" route. There were a lot of bicyclists out and some were faster than I was. I was passed by several of them. I was definitely slower on the way back.

Monday, 7/27/2020

9264 steps, 47/147 resting/peak HR, 7:47 hr sleep, 174.0 lbs, 9 floors climbed

run: 3.75 miles, 33.29, 8:56 pace, 85 feet elevation gain, 136 avg HR, 80F, 72% RH, 16 mph ESE wind gusts, mostly sunny

bike: 9.24 miles, 45:12, 98 feet elevation gain, 12.3 avg mph, 20.6 max mph, 106 avg HR, 132 max HR, 81F, 76% RH, 1 mph WSW wind gusting to 29 mph, mostly cloudy

I got out for an early morning run. It was warm and humid already but it was forecast to get much worse during the day. Garmin is coming back up! It was still loading slow this morning but Garmin Connect does load. My knees felt OK. My splits were: 8:56, 8:31, 9:37 and 8:32 over the last 0.75 mile. I also got out for a quick (and windy) bike ride after an early supper.

Tuesday, 7/28/2020

1649 steps, 47/110 resting/peak HR, 7:13 hr sleep, 172.2 lbs

bike: 13.45 miles, 1:12:15, 62 feet elevation gain, 11.2 avg mph, 16.1 max mph, 94 avg HR, 120 max HR, 74F, 74% RH, 6 mph WNW wind gusting to 16 mph, mostly sunny

A sunrise selfie from the old Crescent Beach restaurant

I got out for an early morning bike ride. There seemed to be a headwind both ways. I pooped out on the way back.

Wednesday, 7/29/2020

7071 steps, 53/148 resting/peak HR, 8:20 hr sleep, 174.7, 8 floors climbed

run: 3.75 miles, 33:12, 8:51 pace, 72 feet elevation gain, 134 avg HR, 71F, 75% RH, 4 mph SSW wind gusting to 14 mph, mostly cloudy

I got out for an early morning run. My knees ached when I started. I was stubborn so I just kept going and got it done. My splits were: 9:04, 8:32, 9:13 and 8:30 over the last 0.75 miles.

Thursday, 7/30/2020

7162 steps, 49/115 resting/peak HR, 6:43 hr sleep, 174.2 lbs, 4 floors climbed

bike: 13.41 miles, 1:05:48, 59 feet elevation gain, 12.2 avg mph, 20.3 max mph, 103 avg HR, 13 max HR, 69F, 90% RH, calm, partly cloudy

I got out for an early morning bike on my usual "Out to East Manitou Rd" route. I pooped out a bit on the way back but sucked it up a bit and got it done. I didn't have time to shower ... so I went in straight to work. Some things on a printer have to be replaced periodically to get them running reliably.

 Friday, 7/31/2020

6694 steps, 49/145 resting/peak HR, 8:36 hr sleep, 175.1 lbs, 5 floors climbed

run: 3.85 miles, 33:56, 8:49 pace, 85 feet elevation gain, 160 avg cadence, 134 avg HR, 148 max HR, 70F, 81% RH, calm, mostly sunny

I got out for an early morning run ... like I have done in one way or another for the past month or so. I think I am on an exercise streak (walk, run, bike) steak. I kept it in a nice and steady ... a "get it done" pace. Anyway ... my splits were: 9:26, 8:34, 8:47 and 8:25 over the last 0.85 mile.

Well ... it's the end of July so it's it's stat time:

I walked 6 times for 10.35 miles, 1.73 miles/walk.

I ran 15 times for 43.17 miles, 2.88 miles/run

I biked 17 times for 220.55 miles, 12.97 miles/bike.

I took 158,047 steps during July.

I completed the Summer Around the Finger Lakes 11 Lake Virtual Tour of 408.2 miles (June 1st to July 23rd). 72nd out of 1331 with 16 walks for 30.7 miles, 13 runs for 32.87 miles and 26 bikes for 344.63 miles.

Saturday, 8/1/2020

1497 steps, 53/121 resting/peak HR, 9:40 hr sleep, 174.3 lbs, 1 floor climbed

bike: 15.90 miles, 1:17:16, 12,4 avg mph, 19.5 max mph, 164 feet elevation gain, 109 avg HR, 130 max HR, 74F, 64% RH, 7 mph S wind, mostly sunny

I got out for a late morning bike ride and my "Out to East Manitou Rd and around" route. I saw Tom Murphy on the run ... shirtless ... of course.

My darling wife, Christine, and I watched a doubleheader of "How to Train Your Dragon" and "How to Train Your Dragon 2"

Sunday, 7/19/2020 to Saturday, 7/25/2020

I walked 1 times for 1.05 miles this week.
I ran 3 times for 11.85 miles this week.
I biked 3 times for 34.59 miles this week.
I took 30,194 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/19/2020

6691 steps, 52/144 resting/peak HR, 7:03 hr sleep, 176.5 lbs, 5 floors climbed
run: 3.85 miles, 35:36, 9:14 pace, 69 feet elevation gain, 133 avg HR, 168 avg cadence, 80F, 65% RH, 2 mph SW wind gusting to 16 mph, sunny

I got out early for a slightly longer run on my "Out by the pier" route. I walked a bit on the slight uphill on Greenleaf Rd. My splits were: :16, 8:4, 10:06 and 8:41 over the last 0.85 mile.

Monday, 7/20/2020

4163 steps, 52/119 resting/peak HR, 7:50 hr sleep, 176.2 lbs, 1 floor climbed
bike: 13.4 miles, 1:08:16, 11.8 avg mph, 17. max mph, 69 feet elevation gain, 94 avg HR, 75F, 58% RH, 2 mph W wind gusting to 16 mph, mostly sunny

I got out for an early morning ride on my "Out to East Manitou Rd". I barely got home in time to punch in to start my work-from-home Monday at Ricoh.

Tuesday, 7/21/2020

7965 steps, 51/141 resting/peak HR, 8:33 hr sleep, 177.4 lbs, 4 floors climbed
run: 4.75 miles, 43:07, 9:04 pace, 85 feet elevation gain, 131 avg HR, 71F, 72% RH,  9 mph W wind, mostly cloudy

I upped the distance on my "Out on the pier" route. I took it nice and easy. My left knee ached a bit but I kept it going. My splits were: 9:24, 8:58, 9:05, 9:06 and 8:44 over the last 0.85 mile.

Wednesday, 7/22/2020

7213 steps, 49/141 resting/peak HR, 7:06 hr sleep, 177.6 lbs, 4 floors climbs
run: 3.25 miles, 29:10, 8:58 pace, 69 feet elevation gain, 132 avg HR, 70F, 95% RH, calm, overcast with a light sprinkle

There was a real light sprinkle when I stepped outside so I thought twice about doing my usual bike today. The forecast from Dark Sky Weather on Alexa was for 30 minutes of light rain. So ... I changed it up and did a slow Around the Block run instead of a ride on potentially slick pavement. . My splits were: 9:23, 8:48, 8:51 and 8:23 over the last 0.25 mile.

Thursday, 7/23/2020

No Garmin step, HR, hr sleep, lbs or floors climbed recorded due to the Garmin outage.
bike: 9.32 miles, 45:49, 12.2 avg mph, 20.8 max mph, 144 feet elevation gain, 101 avg HR, 121 max HR, 72F, 94% RH, 5 mph SW wind, overcas

The reader might notice that this is a Strava map instead of a Garmin map. Well ... Garmin got hit with a WastedLocker ransomware attack and is down.. There is a Bleeping Compute link here about it. Hopefully Garmin had good backups if they don't pay the ransom of $10 million USD.

I got out for a short bike ride before my work-from-home day at Ricoh began. I thought that I had completed my Summer Around the Finger Lakes challenge of 408.2 but I really wasn't because I had duplicate entry on 7/9.

Friday, 7/24/2020

1881 steps, 45/93 resting/peak HR, no hr sleep data, 3 floors climbed
bike: 11.87 miles, 59:55, 11.9 avg mph, 31.3 max mph, 236 feet elevation gain, 106 avg HR, 134 max HR,  72F, 89% RH, calm, mostly cloudy

I got out for a quick bike before my work-from-home day at Ricoh. This time the first 7.83 miles of my ride completed my Summer Around the Finger Lakes 11 Lake virtual tour of 408.2 miles, link here. I have been entering my walks, runs and rides since June 1st.

Summer Around The Finger Lakes 11 Lake Virtual Tour Stats - Walk: 16 for 30.7 miles, 1.92 miles/walk; Run: 13 for 32.87 miles, 2.53 miles/run; Bike: 26 for 344.63 miles, 13.25 miles/bike.

This sign changes from time to time to other COVID-19 messages

A minor scrape

I found out that you can scrape your leg if you aren't careful when going out all the way to the end of pier. The light stands on top of a concrete footing about knee high. I brushed against it and got a few minor scrapes. It could have been worse.

Saturday, 7/25/2020

2281 steps, 48/94 resting/peak HR, 6:38 hr sleep, 1 floor climbed
walk: 1.05 miles, 15:18, 14:36 pace, 20 feet elevation gain, 89 avg HR, 117 max HR, 83F, 45% RH, 2 mph NW wind.


I felt like a slug all day so I went for a quick walk. Maybe I will feel better tomorrow. Life can sometimes get the better of me.

Sunday, 7/12/2020 to Saturday, 7/18/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 2 times for 5.15 miles this week.
I ran 3 times for 9.55 miles this week.
I biked 3 times for 43.97 miles this week.
I took 35,447 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/12/2020

1099 steps, 54/133 resting/peak HR, 8:23 hr sleep, 176.0 lbs, 4 floors climbed
bike: 16.18 miles, 1:28:21, 11.0 avg mph, 27.6 max mph, 410 feet elevation gain, 107 avg HR, 79F, 63% RH, 1 mph WNW wind gusting to 15 mph, partly cloudy

I was going to head west on the LOSP trail and do my usual bike route but decided to head east instead. I made up a route that took me out to the pond past Rochester Zoo and back. It was a bit long. The path along the Genesee River was quite populated so I had to weave around slower bicyclists and walkers. It would have been better to start earlier on this route.

Monday, 7/13/2020

5555 steps, 54/153 resting/peak HR, 8:25 hr sleep, 176.5 lbs, 2 floors climbed
run: 3.15 miles, 27:08, 8:36 pace, 49 feet elevation gain, 140 avg HR, 160 avg cadence, 71F, 83% RH, 5 mph SW wind gusting to 9 mph, mostly cloudy

I didn't want to be a slug before I started my work-from-home day with Ricoh so I got out for another 5K run. I took it nice and easy ... one foot in front of the other. My knees felt a bit cranky at first but I kept going ... just out and back ... and got it done. My splits were: 8:49, 8:36, 8:27 and 8:15 over the last 0.15 mile. Hmm ... a negative split.

Tuesday, 7/14/2020

6664 steps, 47/121 resting/peak HR, 7:46 hr sleep, 3 floors climbed
bike: 11.9 miles, 1:00:07, 11.9 avg mph, 27.3 max mph, 233 feet elevation gain, 100 avg HR, 68F, 88% RH, 3 mph W wind gusting to 12 mph, mostly sunny
walk: 2.0 miles, 31:55, 15:57 pace, 39 feet elevation gain, 83 avg HR, 74F, 81% RH, 6 mph WNW wind gusting to 17 mph, mostly sunny

A sunrise selfie from the pier (not so good)

I got out early for a nice bike ride to the Genesee River pier to greet the sunrise and then around. I got out later in the morning to post a letter at the USPS office at Lake Ave-Latta Rd.

Wednesday, 7/15/2020

5348 steps, 55/157 resting/peak HR, 8:59 hr sleep, 174.7 lbs, 2 floors climbed
run: 3.15 miles, 27:17, 8:39 pace, 56 feet elevation gain, 137 avg HR, 68F, 81% RH, 5 mph SW wind, sunny

I got out for an early morning 5K before my work-from-home day at Ricoh. The joy is that I can start my work day still sweating from my run ... lol!

Thursday, 7/16/2020

3675 steps, 51/110 resting/peak HR, 8:17 hr sleep, 175.1 lbs, 2 floors climbed
bike: 13.41 miles, 1:09:01, 11.7 avg mph, 18.6 max mph, 82 feet elevation, 92 avg HR, 77F, 71% RH, 1 mph S gusting to 12 mph, cloudy

Friday, 7/17/2020

11487 steps, 51/147 resting/peak HR, 7:57 hr sleep, 176.8 lbs, 8 floors climbed
run: 3.25 miles, 28:31, 8:46 pace, 82 feet elevation gain, 160 avg cadence, 137 avg HR, 73F, 85% RH, 8 mph W wind gusting to 22 mph, overcast
walk: 3.15 miles, 48:44, 15:29 pace, 56 feet elevation gain, 90 avg HR, 76F, 68% RH, 8 mph W wind gusting to 22 mph. sunny

Saturday, 7/18/2020

1619 steps, 52/128 resting/peak HR, 3:44 hr sleep (I was asleep for more than that), 175.8 lbs, 1 floor climbed
bike: 15.89 miles, 1:13:06, 13.0 avg mph, 22.6 max mph, 157 feet elevation gain, 114 avg HR, 72F, 56% RH, 8 mph SSW wind gusting 13 mph, mostly sunny

I got out kind of early for a nice bike ride out to East Manitou Rd and then a meander back to Janes Rd, Island Cottage and the LOSP trail. I kept it up uptemp at 13.0 mph. Nice!

My darling wife, Christine, started to watch a Freeform "Twilight Thirst-a-thon" of all the Twilight movies ... the Edward and Bella and Jacob triangle!

Sunday, 7/5/2020 to Saturday, 7/11/2020

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 4 times for 6.2 miles this week.
I ran 3 times for 7.25 miles this week.
I biked 2 times for 29.47 miles this week.
I took 44.358 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 7/5/2020

1465 steps, 51/129 resting/peak HR, 8:06 hr sleep, 173.3 lbs, 2 floors climbed
ride: 16.04 miles, 1:20:22, 12.0 avg mph, 24.0 max mph, 171 feet elevation gain, 107 avg HR, 73F, 62% RH, 9 mph W wind, partly cloudy

I got out at 9 AM for a longer bike ride. I went out all the way on the pier. I observed social distancing in Ontario Beach Park ... but it was quite early too.

I relaxed with the usual two mugs of coffee. Then my darling wife, Christine, and I showered for our first outdoor dining in the COVID-19 era. 

Tati, David, Christine and I (right to left)

We met up with my youngest son, David, and his girlfriend, Tati, at the Pelican's Nest. We got there first and got seated at an outdoor table on the deck. Masks were required going into the restaurant and walking around but we could take them off once we sat down. We both got the feeling that their social distancing was iffy at best ... wink and hope for the best. We gave David and Tati the choice seats facing the water. We had a good talk and dinner. David and Tati showed off their new tattoos. David had a diamond shape on his right forearm and Tati had a cobra that wrapped around her right thigh. Wow!

Monday, 7/6/2020

10997 steps, 51/143 resting/peak HR, 8:10 hr sleep, 174.7 lbs, 4 floors climbed
run: 2.05 miles, 17:53, 8:43 pace, 59 feet elevation gain, 131 feet elevation gain, 77F, 61% RH, 5 mph SSE wind, sunny

I got out early before my work-from-home day at Ricoh for a little longer run of two miles instead of one. My knees ached a bit but I felt no pain. My splits were: 8:54 and 8:34. Just a simple out and back ... two miles ... and done.

Tuesday, 7/7/2020

6446 steps, 50/120 resting/peak HR, 7:40 hr sleep, 175.8 lbs, 4 floors climbed
bike: 13.43 miles, 1:13:01, 11.0 mph, 30.9 max mph, 217 feet elevation gain, 92 avg HR, 78F, 70% RH, 9 mph SE wind, sunny

A sunrise selfie from the pier

I woke up before 4 AM I think ... and couldn't get back to sleep. I heard Christine go to the bathroom ... then I heard the birds start chirping ... I finally looked at the clock at 4:49 AM. I got out on the bike at 6 AM. I headed toward the pier on the LOSP trail and saw Tom Butler at Latta Ave end. I looped around on Beach Ave, Edgemere Dr and Island Cottage. I got up to 30.9 mph on the hill at Edgemere Dr and Dewey Ave. I saw Tom Butler again as he was exiting the LOSP trail at Island Cottage. We both chuckled when we saw each other the second time. I headed up to Janes Rd and did an out and back. I ran out of energy on the way back on Janes Rd. But ... I kept going and got it done.

Wednesday, 7/8/2020

6138 steps, 54/140 resting/peak HR, 7:50 hr sleep, 175.6 lbs, 1 floors climbed
run: 2.05 miles, 18:22, 8:57 pace, 52 feet elevation gain, 132 avg HR, 73F, 81% RH, calm, partly cloudy
walk: 1.05 miles, 17:40, 16:53 pace, 13 feet elevation gain, 5 feet elevation gain, 73F, 81% RH, calm, partly cloudy

A sunrise selfie from Greenleaf Rd overlooking the Lakeshore Country Club

I got out early for a double ... a 2.05 mile run followed by a 1.05 mile walk. It was warm and muggy but really oppressive. My run splits were: 9:07 and 8:48. I didn't want to go inside yet so I took a walk. I stopped to look at some flowers behind one of the townhouses. Our mini flower garden is doing pretty well.

Thursday, 7/9/2020

5277 steps, 51/129 resting/peak HR, 7:08 hr sleep, 174.4 lbs, 6 floors climbed
bike: 11.92 miles, 57:20, 12.5 avg mph, 30.5 max mph, 213 feet elevation gain, 108 avg HR, 77F, 74% RH, 3 mph SSW wind gusting to 7 mph, sunny

A sunrise selfie from the pier

I got out early to take a bike ride. I went all the way out on the Genesee River pier and around. I got up to 30.5 mph on the hill at Edgemere Drive and Dewey Ave. There wasn't too many people out. My knees felt good and all went well.

It got really oppressive in the afternoon when it got up to 97F at the ROC airport

Friday, 7/10/2020

6811 steps, 52/108 resting/peak HR, 8:34 hr sleep, 174.3 lbs, 4 floors climbed
walk #1: 2.05 miles, 29:04, 14:12 pace, 49 feet elevation gain, 88 avg HR, 78F, 74% RH, 7 mph S wind, sunny
walk #2: 1.05 miles, 16:06, 15:22 pace, 13 feet elevation gain, 86 avg HR, 86F, 64% RH, feels like 92F, 7 mph E wind, mostly sunny

It was oppressively warm and muggy when I stepped outside for my run .... and I knew that I would overheat if I ran ... so I didn't. I got out for a 2 mile walk and got back just before my work-from-home started on Friday. I got out later in the morning for another mile walk when I took my latest NetFlix DVD to the USPS drop box at Greenleaf Rd. It was very muggy. Today was the 6th day of our July 2020 heat wave: highs of 90, 90, 93, 90, 97 and 93. Wow!

Saturday, 7/11/2020

7224 steps, 48/147 resting/peak HR, 6:46 hr sleep, 175.7 lbs, 9 floors climbed
run: 3.15 miles, 28:07, 8:55 pace, 39 feet elevation gain, 136 avg HR, 78F, 79% RH, 2 mph NE wind,partly cloudy

I originally stepped out for a 2.05 mile run ... but I thought that I could do a 5K. So ... I did. it was just slightly less oppressively humid than yesterday. Just a nice and easy out and back to Dewey Ave on the LOSP trail. My splits were: 9:01, 8:59 and 8:53 and 8:09 over the last 0.15 mile.

My darling wife, Christine, went out for a COVID-19 test today ... and I don't really know how I feel about it. The facts ... she told me about it the day before, it was at MCC at 9:30 AM,  she was in and out without leaving her car in 15 minutes and will get the results in 5 business days. She has not been isolating herself from me ... so there is that too. She said that she has been feeling a bit off. She had not been presenting any classic COVID-19 symptoms that I had been aware of ... so huh?? UPDATE: SHE FOUND OUT 2 DAYS LATER THAT SHE IS NEGATIVE.

Sunday, 6/28/2020 to Saturday, 7/4/2020

I walked once for 2.55 miles this week.
I ran four times for 4.22 miles this week.
I biked 5 times for 53.25 miles this week.
I took 27.105 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 6/28/2020

1052 steps, 49/132 resting/peak HR, 173.9 lbs, 3 floors climbed
ride: 15.07 miles, 1:13:28, 12.3 avg mph, 24.7 max mph, 131 feet elevation gain, 72F, 86%RH, 4 mph NW wind gusting to 13 mph, mostly sunny

I got out in the late morning for a "Out and about" bike. I headed to Ontario Beach Park first because I haven't been there for a while. Well .. it was still early so there weren't that many people yet. But those that were there ... weren't wearing masks or social distancing that I could see. You can just imagine me shaking my head. The rest of the ride was same old, same old.

Monday, 6/29/2020

8434 steps, 56/119 resting/peak HR, 9:06 hr sleep, 3 floors climbed
walk: 2.55 miles, 36:31, 14:19 pace, 62 feet elevation gain, 77F, 84% RH, 4 mph NE wind, sunny

 I got out for a quick before supper walk after yet another "walk-from-home" day at Ricoh.

Tuesday, 6/30/2020

2442 steps, 52/113 resting/peak HR, 6:41 hr sleep, 174.7 lbs, 5 floors climbed
run: 1.05 miles, 9:51, 9:22 pace, 16 feet elevation gain, 129 avg HR, 68F, 91% RH, 4 mph NE wind, partly cloudy

 I got out for something that I haven't done since 6/12 ... a run. I was a bit afraid ... but I wanted to do something that I hadn't done all month ... an "in the book" run. I made sure that I stuck to a really slow run the whole way and that I just kept it to a mile. I wanted to go farther but I kept it to a mile. My knees ached but there was no pain.

It's the end of June ... so it's stat time ... for what is worth.

I walked 11 times for 21.4 miles, 1.95 miles/walk.
I walked the Big Run 5K with Christine on 6/7 at a leisurely 25:55 pace.
I ran once this month for 1.05 miles.
I biked 13 times this month for 177.19 miles, 13.62 miles/ride.
The plus side is that I got outside for some type of exercise on 25 days out of 30 days in June.
I took 112,983 steps during the month and 1,278,045 steps so far in 2020.

Wednesday, 7/1/2020

2573 steps, 50/110 resting/peak HR, 7:33 hr sleep, 4 floors climbed
bike: 13.41 miles, 1:06:55, 12.0 avg pace, 19.2 max mph, 75 feet elevation gain, 72F, 85% RH, 4 mph W wind, mostly sunny

I got out for an early ride before my work-from-home day at Ricoh. Just your average easy ride on my usual "Out to East Manitou Rd" route.

Thursday, 7/2/2020

7898 steps, 56/143 resting/peak HR, 8:59 hr sleep, 174.0 lbs, 3 floors climbed
run: 1.05 miles, 9:12, 8:44 pace, 13 feet elevation gain, 134 avg HR, 76F, 67% RH, 9 mph W wind, mostly sunny

I got out for another mile run at a faster pace since I knew that my knees wouldn't fall apart if I ran. OK ... I guess I am going to slowly increase my distance ... and see what happens.

Our mini-garden!

I water our mini garden every morning. The petunias and marigolds are living their best lives! I may have a bit of a green thumb or it's beginners luck.
Friday, 7/3/2020

695 steps, 52/118 resting/peak HR, 8:58 pace, 173.4 lbs, 2 floors climbed
bike: 13.65 miles, 1:05:38, 12.5 mph, 18.2 max mph,, 62 feet elevation gain, 110 avg HR, 80F, 59% RH, 3 mph NNW wind gusting to 12 mph, partly cloudy

I got out in the late morning on my usual "Out to East Manitou Rd" route. It's my "go-to" route.

Saturday, 7/4/2020

4011 steps, 52/145 resting/peak HR, 6:34 hr sleep, 173.8 lbs, 2 floors climbed
run 1: 1.06 miles, 9:38, 9:05 pace, 7 feet elevation gain, 130 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny
bike: 11.12 miles, 56:54, 11.8 avg mph 27.9 max mph, 246 feet elevation gain, 116 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny
run 2: 1.06 miles, 9:53, 9:19 pace, 13 feet elevation gain, 135 avg HR, 73F, 87% RH, 3 mph NNE wind gusting to 10 mph, sunny

POLITICS ---- Well ... it's July 4th ... so Happy July 4th. 45 gave his usual patriotic speech last night at Mount Rushmore ... not. It was his usual divisive speech about the "other". How I am looking forward to voting again him and his ilk on November 3rd.

Well ... anyway ... what better way to celebrate than to run my first run-bike-run of 2020. I kept it nice and easy.

I did a mile for the run legs and a 11.12 mile leg for the bike leg. Nothing too strenuous and my knees felt good afterwards. So ... win, win, win!

I went through Ontario Beach Park on my bike leg. Social distancing was observed except for a corn hole tournament that cut off the boardwalk at one point. I couldn't go through on my bike so I backtracked and went around. I just shook my head. It was early so there was only maybe 100 people in the park. I am sure that it was much more crowded later in the day. I don't know what it is about bars and beaches ... they seem to attract people that in the age of COVID-19 is not a good thing to do.

Sunday, 6/21/2020 to Saturday 6/27/2020

I walked twice for 4.7 miles this week.
I biked 4 times for 45.89 miles this week.
I took 25,511 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 6/21/2020

6096 steps, 52/99 resting/peak HR, 7:54 hr sleep, 174.8, 8 floors climbed
walk: 2.15 miles, 29:28, 13:43 pace, 20 feet elevation gain, 92 avg HR, 79F, 62% RH, calm, sunny

I got out for a "pedal to the metal" walk early in the morning. I can walk fast with my long legs. I will try running again ... but not today.

It was out to see my two oldest kids in Wayne County after a quick shower. I saw my daughter, Karen, in Palmyra first. I was really hungry and she really wanted to go to Domino's in Newark for pizza ... but I didn't want to go that far. So ... she read off take out menus from restaurants in Palmyra. We never went anywhere and I had some cookies. It turned out that I had forgotten my wallet anyway so it was probably for the best. Then I saw my oldest son, Michael, in Macedon. We talked about the usual stuff. Both kids had their AC on to the lowest setting possible ... I was chilled! My youngest son, David, was unavailable since he was helping his girlfriend prepare for a trip.

Monday, 6/22/2020

5393 steps, 57/129 resting/peak HR, 8:32 hr sleep, 174.7 lbs, 3 floors climbed
ride: 6.97 miles, 33:22, 12.5 avg mph, 20.1 max mph, 66 feet elevation gain, 115 avg HR, 80F, 85% RH, 5 mph ESE wind, overcast

I got out during work for a bit to take our primary absentee ballots to the USPS and pick up 2 Redbox DVDs from the 7-11. I went out to Island Cottage to put a few more miles in. I beat the rain so I was happy about that.


Tuesday, 6/23/2020: 2662 steps, 53/133 resting/peak HR, 9:04 hr sleep, 173.2 lbs, 0 (!) floors climbed

Wednesday, 6/24/2020

1054 steps, 52/118 resting/peak HR, 6:57 hr sleep, 174.2 lbs, 3 floors climbed,
bike: 13.54 miles, 1:12:37, 11.2 avg mph, 17.0 max mph, 95 feet elevation gain, 99 avg HR, 67F, 65% RH, 3 mph SSW wind gusting to 25 mph, partly cloudy


I got out early for a bike ride on my "Out to East Manitou Rd" route. There was a gusty crosswind so it was a tedious ride. It seemed that I fought a headwind both on the out and back.

Thursday, 6/25/2020

7331 steps, 54/108 resting/peak HR, 8:00 hr sleep, 173.5 lbs, 5 floors climbed
walk: 2.55 miles, 37:19, 14:38 pace, 72 feet elevation gain, 90 avg HR, 71F, 49% RH, 1 mph ESE wind, mostly cloudy

A "Where's supper?" plea to my darling wife, Christine, turned into a "I have time for a quick walk before supper" walk at a pretty good clip. I do what I can.

Friday, 6/26/2020

2516 steps, 52/107 resting/peak HR, 7:19 hr sleep, 175.1 lbs, 6 floors climbed
bike: 11.85 miles, 1:00:01, 11.8 avg mph, 18.8 max mph, 115 feet elevation gain, 97 avg HR, 66F, 75% RH, 8 mph W wind, mostly cloudy

I got out for a nice bike ride before I began my work-from-home day at Ricoh. It was a bit windy so I chose a loop rather than an out and back.


Well ... NY is number one in wearing masks according to "The Northeast leads the country in mask-wearing", CNN link here. It's not rocket science ... wear a mask to protect yourself and others around you when you are in a public space and can't maintain social distance or where required by law or store policy. It will be a long time before I go into and sit down at a restaurant or bar. I'm even thinking about giving myself my second COVID-19 haircut so I don't have to go into Sport Clips ... though I am wavering on it.

Saturday, 6/27/2020

459 steps, 51/137 resting/peak HR, 8:28 hr sleep, 175.6 lbs, 2 floors climbed
bike: 13.53 miles, 59:09, 13.7 avg mph, 19.1 max mph, 62 feet elevation gain, 115 avg HR, 71F, 84% RH, 7 mph SW wind, cloudy

I got out in the late morning for a pretty hard paced bike ride. My darling wife, Christine, tried to keep me home but I escaped her clutches ... after a while, lol! I was loose and my knees felt good.

Sunday, 6/14/2020 to Saturday, 6/20/2020

I walked once for 3.3 miles this week.
I biked three times for 44.43 miles this week.
I took 26,579 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. I think there will be just virtual races and no public running races during the rest of 2020, link here.

Sunday, 6/14/2020

1557 steps, 54/122 resting/peak HR, 8:7 hrs sleep, 175.6 lbs, 8 floors climbed
bike: 15.56 miles, 1:11:33, 13.1 avg mph, 19.7 max mph, 131 feet elevation gain, 113 avg HR, 56F, 78% RH, 8 mph NE wind gusting to 11 mph, partly cloudy

So ... Rochester had a record high of 94F on Wednesday and a record low of 41F this Monday four days later! I waited a while until it warmed up before I got out on my bike for another "Out and about on the bike". I went with shorts, long sleeve tech, Brooks jacket and Brooks beanie ... I was perfectly fine.

My darling wife, Christine, was still a bit under the weather from her infection (see last week Saturday). Her temperature was down to just a bit above normal. She did throw down the towels (in a laundry bag) so I could wash them. I think that was not such a subtle hint ... she is such a sweetheart!

Monday, 6/15/2020

5229 steps, 50/123 resting/peak HR, 7:37 hr sleep, 174.8 lbs, 2 floors climbed
bike: 13.57 miles, 1:07:04, 12.1 avg mph, 22.3 max mph, 56 feet elevation gain, 107 avg HR, 44F, 93% RH, 3 mph SW wind, partly cloudy

I got out in the morning for a bike ride. Both of my knees gave out on the way back. Ahh ... the joys of getting older ... err ... more experienced.

Tuesday, 6/16/2020: 4698 steps, 53/107 resting/pea HR, 7:45 hr sleep, 175.1 lbs, 3 floors climbed

Wednesday, 6/17/2020: 3228 steps, 55/110 resting/peak HR, 9:11 hr sleep, 174.0 lbs, 0 (!) floors climbed

Thursday, 6/18/2020

6441 steps, 50/92 resting/peak HR, 7:04 hrs sleep, 174.4 lbs, 3 floors climbed
walk: 3.3 miles, 50:39, 15:21 pace, 75 feet elevation gain, 83 avg HR, 65F, 69% RH, calm, mostly sunny

A sunrise selfie

I got out early for a long walk out to the Ontario Beach Park. I didn't go out on the pier but walked the boardwalk before I headed back. There weren't many people out so I had no problems being socially distant.

Friday, 6/19/2020: 2713 steps, 55/106 resting/peak HR, 8:49 hrs sleep, 172.4 lbs, 2 floors climbed

Saturday, 6/20/2020

1048 steps, 53/129 resting/peak HR, 6:21 hr sleep, 173.5 lbs, 2 floors climbedd
bike: 15.3 miles, 1:11:41 (no Garmin, RoadID data), 12.8 avg mph (calculated), 70F, 76% RH, 5 mph SW wind, sunny

I didn't remember that I hadn't started my Garmin until I was about 1/3 into my ride so I just continued onward. I hadn't had a ride since Monday because my knees bothered me after my ride on Monday. I didn't have any knee issues today. I did start a bit slow because of the SW headwind. There was a lot of walkers, runners and bicyclists out.

Sunday, 6/7/2020 to Saturday, 6/13/2020 - The Big Run 5K

I walked 5 times for 8.7 miles this week.
I biked once for 17.6 miles this week.
I took 31,257 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING: I will be putting a hold on my running for the time being. My left knee has issues with running. I can walk and bike so that's what I will be doing. The biking is a bit of an issue since my left knee doesn't like me putting a lot of weight on it if I twist it like I want to throw my right leg over the bike seat ... so I cheat and lean the bike down so I can sort of "step" in or out of it.

Sunday, 6/7/2020

7485 steps, 51/102 resting/peak HR, 7:27 hrs sleep, 173.4 lbs, 4 floors climbed
walk: 3.1 miles, 1:20:27, 25:55 pace, 85 feet elevation gain, 70 avg HR, 65F, 42% RH, 13 mph N wind, partly cloudy

My darling but not so athletic wife, Christine, and I had signed up for The Big Run. It was a Fleet Feet virtual race for the National Running Day on June 3rd. The distance choices were 1 Mile, 5K, 10K, Half Marathon and Full Marathon. She insisted that I sign us up for the 5K and not the 1 Mile. So I did ... against my better judgment. She had wanted to get out early. Well ... that didn't happen. I was up early like usual. I finally got her out at 11 AM. I had a Redbox DVD to take back so we headed to the 7-11. She walked very slow and was winded past the first mile. She and her knees pooped out at 2.69 miles by the Greenleaf Meadows recycling bins (that we finally found after 5 years). I walked back to our townhouse (and a bit more to complete the 5K) and got the Trax to take her home. She groaned with good reason the rest of the day. She is like me ... able to bite off more than you can chew! I've done it ... first two Sehgahundas (broken rib and 2 day hospital stay), Many on the Genny (walked half) and the last Rochester marathon (hot and ran/walked the last loop). There are others ... lol! I have slowed down a bit.

Monday, 6/8/2020: 2868 steps, 55/115 resting/peak HR, 8:46 hrs sleep, 174.1 lbs, 3 floors climbed

I felt bloated and sluggish most of the day. I had the best of intentions to get out for a bike after work ... but didn't.

Tuesday, 6/9/2020

4222 steps, 50/129 resting/peak HR, 7:09 hrs sleep, 175.1 lbs, 2 floors climbed
walk: 1.05 miles, 14:49, 14:08 pace, 13 feet elevation gain, 95 avg HR, Just out before work. Weather: 65F, 66% RH,  5 mph SW wind, mostly cloudy.

I got out for a quick walk before my work-from-home day with Ricoh. Boom ... done.

Wednesday, 6/10/2020

6409 steps, 56/108 resting/peak HR, 7:39 hrs sleep, 175.2 lbs, 3 floors climbed
walk: 1.05 miles, 15:57, 15:09 pace, 20 feet elevation gain, 87 avg HR, 78F, 71% RH, calm, overcast


I got out for a slightly slower walk after I came home from doing some Ricoh printer stuff for L3Harris SAS (and a bit of grocery shopping at BJs). A warm front had gone through around 8 AM so it was warmer and more sultry than yesterday. The high for Rochester tied the record of 94F. The heat and humidity was rinsed away overnight by a cold front.

Thursday, 6/11/2020

4678 steps, 51/104 resting/peak HR, 7:45 hrs sleep, 174.9 lbs, 4 floors climbed
walk: 1.45 miles, 19:24, 13:23 pace, 20 feet elevation gain, 94 avg HR, 73F, 41% RH, 22 mph W wind gusting to 33 mph, partly sunny

I got out after my work-from-home day at Ricoh. I walked again and decided to put in a speed walk. So ... I did. 13:23 pace is about the fastest I can walk without really swinging my hips.

Friday, 6/12/2020

4166 steps, 56/129 resting/peak HR, 7:34 hr sleep, 176.1 lbs, 3 floors climbed
2.05 miles, 28:19, 13:50 pace, 66 feet elevation gain, 94 avg HR, 72F, 52% RH, 22 mph W wind gusting to 33 mph, partly cloudy

Another walk after my work-from-home day at Ricoh. I had to go in on 4 of the 5 days for a while for various reasons. I don't just sit home with my feet up on the couch ... though I do a lot of that. I decided to go out a bit farther and put in about a 1/2 mile of really slow run too. My left knee felt meh so I decided not to push it. My splits were different of course: 14:38 and 12:52.

Saturday, 6/13/2020

1429 steps, 55/112 resting/peak HR, 7:59 hr sleep, 175.1 lbs, 1 floors climbed
bike: 17.6 miles, 1:25:26, 12.4 avg mph, 17.3 max mph, 151 feet elevation gain, 103 avg HR, 54F, 61% RH, 5 mph NNE wind gusting to 20 mph, wind chill 49F, partly cloudy.

It was definitely colder and windy so I wore my pants, long sleeve tech, Brooks jacket, Brooks beanie for this ride. All of it was definitely needed. The wind plus my left knee slowed me down so I took it nice and easy. There were a lot of runners and bicyclists out.

My darling wife, Christine, had a fever that spiked to 101.7 F overnight and stayed around 100 F all day. It 's not COVID-19 thankfully. She has a swollen area down in her privates. That is probably TMI but I was concerned when she woke me during the night. I could be more explicit but I think the reader gets the general idea. I fed her tea, toast and chicken soup during the morning and afternoon. We had Little Caesar's Pizza for supper.