Sunday, 5/9/2021 to Saturday, 5/15/2021

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 this week, 6.2 miles

I ran 5 times this week for  18.01 miles.

I biked 3 times this week, 35.01 miles.
I took 59,195 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 319 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/8). There were a few days when a mile was all I could walk or limp.

COVID-19: I wear or carry a Buff when I run. I wear a mask when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/9/2021

14471steps, 49/133 resting/max HR, 10:53 hrs sleep, 176.2 lbs, 27 floors climbed

bike: 8.36 miles, 43:38, 11.5/18.2 avg/max mph, 30 feet elevation gain, 106/119 avg/max HR, 45F, 875 RH, 4 to 12 NE wind, wind chill 43F, mostly cloudy

Well ... it was Mother's Day and also a cluster**** of a day. Why? Well ... I decided to bike for one. My right heel hurt and I wanted to rest it. So ... I pumped up my rear tire of my bike and set forth on my "Out to East Manitou Rd" route. Well ... it became the "Good ride until the rear tire went flat" route on the way back just before the intersection of Edgemere Drive and Long Pond Rd. 

So ... I called my darling wife, Christine, to come pick me up. Well ... I ASSUMED that she would go down to the basement, retrieve the bike carrier and take the TRAX to come get me. Why? The bike carrier had last been used on the Trax. I ASSUMED ... my mother taught what happens when you assume ... you make an ass out of you and me. Well ... she came in the Cruze. I muttered under my breath and swore a LOT as I tried to reconfigure the bike carrier to fit the Cruze. Well ... eventually I gave up when I figured that carrying the bicycle would scratch up the Cruze as the bike banged back and forth on the bumps in the road. So ... I swore some more, took off the bike carrier, slammed it into the trunk, told her to go home and that I would walk it home. She drove off ... I didn't kiss her ... I just walked off.

run: 4.8 miles, 52:43, 10:58 pace, 79 feet elevation gain, 123/137 avg/max HR, 136 avg cadence, 45F, 87% RH, 4 to 12 NE wind, wind chill 43F, mostly cloudy

So ... I decided that walking was no fun ... so ... I decided to trot while I held onto the bike with my right hand. So ... I did ... 4.8 miles later I got home. I was dressed for biking when I started out so I was definitely overdressed for running. I was sweating and hurting when I got home. My darling wife, Christine, wasn't home. Not that I wanted to see her at the moment anyway ... her ears might have been burning if she could have heard me as I was trotting home. My splits were: 10:05, 9:42, 9:51, 10:44 and 11:10 over the last 0.8 mile.

I gave her the silent treatment when she did come home with as little talking and as little contact as possible. There was a 50/50 chance that she could have picked the correct car. Yes ... it's MY fault for not specifying what car to take ... but common sense isn't so common anymore. I tried to make up for it by doing 4 loads of laundry.

walk: 2.0 miles, 31:30, 15:46 pace, 79 feet elevation gain, 89/11 avg/max HR, 107 avg cadence, 45F, 92% RH, 3 to 12 mph SE wind, wind chill 44F, cloudy

shoes: black Brooks Adrenaline GTS20, 105.76 miles

A budding tree in front of the Holy Cross School at the corner of Latta Rd and Lighthouse Rd

So ... what to do? I had already taken a bike and a run so I decided to take a walk before supper. Boom ... a trifecta! My splits were 15:19 and 15:14 over the last 0.8 mile. My right heel was definitely toast ... what a day!

Monday, 5/10/2021

7618 steps, 46/99 resting/max HR, 8:41 hrs sleep, 175.8 lbs, 9 floors climbed

walk: 1.82 miles, 28:01, 15:22 pace, 43 feet elevation gain, 82/98 avg/max HR, 112 avg cadence, 43F, 96% RH, 4 to 10 mph WSW wind, wind chill 41F, partly cloudy

shoes: black Brooks Adrenaline GTS20, 107.58 miles

It was May 10th ... but ... I needed to wear my Brooks tights and Brooks 1/4 zip long sleeve pullover yet again on my walk. I did think a bit optimistically by wearing a hat and light Brooks running gloves. So ... out for a walk ... I can't run because my right heel hurts ... whatever. My splits were: 15:21 and 15:15 over the last 0.8 mile.

Tuesday, 5/11/2021

6377 steps, 47/142 resting/peak HR, 7:18 hrs sleep, 177.1 lbs, 9 floors climbed

run: 3.11 miles, 26:34, 8:33 pace, 66 feet elevation gain, 126/145 avg/max HR, 159 avg cadence, 42F, 70% RH, 2 to 16 mph WSW wind, sunny

shoes: black Brooks Adrenaline GTS20, 110.69 miles

Another morning in May ... another morning that I wore my winter running gear: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I thought about walking but it didn't hurt to run ... so I ran. I started out slow and cautiously pushed up the pace after each mile clicked off on my Garmin Venu. My splits were: 8:47, 8:38, 8:14 and 7:28 over the last 0.1 mile. So ... a nice negative split.

Wednesday, 5/12/2021

9217 steps, 45/146 resting/peak HR, 7:16 hrs sleep, 178.9 lbs, 13 floors climbed

run: 3.1 miles, 26:20, 8:29 pace, 82 feet elevation gain, 129/149 avg/max HR, 158 avg cadence, 43F, 86% RH, calm, sunny

shoes: black Brooks Adrenaline GTS20, 113.79 miles

Another cold morning ... same winter running gear ... another 5K ... but out in the other direction on my "Out to Stutson St Overlook" route. My right heel didn't bark at me so I slowly pushed the pace after each mile ... another negative split. My splits were: 8:47, 8:36, 8:05 and 7:09 over the last 0.1 mile.

Thursday, 5/13/2021

6243 steps, 47/92 resting/max HR, 8:02 hrs sleep, 178.9 lbs, 16 floors climbed

walk: 2.4 miles, 36:29, 15:13 pace, 82 feet elevation gain, 82/106 avg/max HR, 113 avg cadence, 51F, 55% RH, calm, sunny

shoes: black Brooks Adrenaline GTS20, 116.19 miles

A chilly morning and I was walking to rest my right heel so I wore most of my winter running gear except for a hat and light running gloves. I forgot to turn on the music from my Garmin Venu before I started up my walk so I walked without music. The birds were chirping up a storm! My splits were: 15:39, 14:55 and 14:232 over the last 0.4 mile ... so a negative walking split.

I took my bike over to Roy Bow's house so he could fix my rear tire. He works at L3Harris and I have known him for years. He found a pinhole leak in the rear tube about 5 inches from the valve. Then he changed the tube, put it back in the tire, and put the wheel back on the bike. He did have trouble getting it back on. But ... it did go back on!

Fact: I have never worked for Kodak CGS or ITT or Exelis or Harris or L3Harris (the names have changed over the years as this company was bought by larger and larger companies). I have worked for either contractors (TCN or Burns Personnel) or vendors (Synergy Global Systems or Ricoh) that work with these companies since April 2001. Wow ... I have worked in the same buildings for 20 years (minus the months I was laid off between TCN and Burns Personnel)! I have managed their network printers for twelve years now.

The CDC came out with new masking guidelines this afternoon. Basically ... vaccinated people can go about their business unmasked except in areas that have mask guidelines. Wow!

An interesting picture came up in my Facebook feed. It's a picture from Mind the Duck three years ago.

That day I ran/walked/rested/walked/ran a double marathon in 2018

Christine got this picture as I was nearing the finish line after running 52 laps, 52.764 miles in 11:57:44. It was a long day with running. walking, resting and more running. I sat down for about a hour. Christine brought me some coffee to drink. It seems like a magical elixir. I could walk again. Mike Meydasnasy told me that at lap 50 I had 20 more minutes to get to 52 laps which was a double marathon. I tried running ... it hurt ... but I kept running ... and got 2 more laps in! What a day!

Friday,  5/14/2021

6861 steps, 45/144 resting/max HR, 7:59 hrs sleep, 178.3 lbs, 23 floors climbed

bike: 13.31 miles, 58;12, 14.0/19.5 avg/max mph, 135 feet elevation gain, 63 avg cadence, 52F, 57% RH,  1 to 8 mph SW wind, sunny

I squeezed the rear tire of my bike when I came downstairs at 5:42 AM ... it was still round! So ... I dressed in my Brooks tights, bike shorts, long sleeve tech, Brooks jacket, Brooks beanie and heavy running for an early morning bike. I set forth on my "Out to East Manitou Rd" route. It was a nice ride ... a bit chilly but sunny! 

run: 3.5 miles, 29:50, 8:31, 89 feet elevation gain, 133/147 avg/max HR, 157 avg cadence, 62F, 30% RH, 4 to 13 mph NNW wind, sunny

shoes: black Brooks Adrenaline GTS20, 119.69 miles

I got out for a run during lunch for my "Out by the pier" route. It was a warmer (plus I was running versus biking) so I wore just shorts and a short sleeve tech. Nice!!! My splits were: 8:33, 8:35, 8:24 and 8:34 over the last 0.5 mile.

Saturday, 5/15/2021

8408 steps, 44/133 resting/max HR, 6:56 hrs sleep, 177.2 lbs, 16 floors climbed

bike: 13.34 miles, 56:09, 141 feet elevation gain, 62 avg cadence, 50F, 40% RH, 1 to 8 mh WSW wind, sunny

I got for a nice bike on my "Out to East Manitou Rd" route. I could have gotten away with just shorts/bike shorts on the bottom but wore Brooks tights/bike shorts. I also wore a long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. I saw a blue heron named "Hank" (according to Eric Eagan) on Cranberry Pond. He gave me the side eye as I sped by about 20 feet away. I also saw the Bagel Bunch runners on Island Cottage on the way back. I saw 10 runners in all (2 groups of 4, maybe Roger Howe and definitely Bob Dyjak).

run: 3.5 miles, 35:03, 9:09 pace, 82 feet elevation gain, 123/135 avg/max HR, 149 avg cadence, 61F, 51% RH, 4 to 8 NNE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 123.19 miles

I needed just one more mile to get over 100K for each city for the Individual Run-Bike of my 7 Races 7 Cites virtual race that I have been entering my walks/runs/bikes for the past 119 days. So ... I got out on my "Out by the pier" route. It was warmer so I wore shorts and a short sleeve tech. I took it nice and easy since my right heel was a bit wonky. My splits were: 9:08, 8:53, 9:19 and 8:40 over the last 0.5 mile.

I always wait until I earn the shirt and medal before I wear it ... even if it was mailed out months ago. It's my newest favorite shirt!!!

Sunday, 5/2/2021 to Saturday, 5/8/2021 - Medved Madness Trail Race

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 this week, 8.01 miles

I ran 3 times this week for 21.43 miles.

I didn't bike this week.
I took 42.719 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 312 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/1). There were a few days when a mile was all I could walk or limp.

COVID-19: Well ... 14 months without an in-person race. My first one post-COVID-19 was the Medved Madness on 5/2. I almost exclusively just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19. I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 5/2/2021

25906 steps, 44/132 resting/max HR, 8:42 hrs sleep, 176.0 lbs, 142 floors climbed

run: 13.73 miles, 3:10:09, 13:51 pace, 1365 feet elevation gain, 114/137 avg/max HR, 126 avg cadence, 60F,  80% RH, mild winds, cloudy

shoes: blue Salomon SpeedCross 4 trail shoes, 152.07 miles

A picture from the Medved Madness socially distant start

The time to wear the tech shirt is after you earned it

The blister on my right heel that I found on Monday morning ... Ouch!

Well ... today's running (mis)adventure was the Medved Madness Trail Race. I started to get my gear together around 9:35 AM ... a bit late. I filled my Orange Mud hydration vest with water, stashed 4 old Gus or HammerGels, took my wallet, 2 towels, socks and a complete change of clothes. The forecast was for rain in the afternoon but it about 60F so I wore shorts and an old Medved Madness tech shirt. I put my new heel cushions in my Salomon SpeedCross 4 trail shoes. I got down to the race start in Mendon Ponds Park around 10:35 AM in plenty of time for my start in wave 5 at 11:04 AM. I saw some old running friends: Prem, Andy, Steve and Wilt. The start was masks required, socially distant with 6 feet between all runners and a wave of maybe 10 runners heading out every minute.

And ... I was off! I settled into a nice and easy trail pace. I went through a few mud pits and felt the heel of my shoes almost come out and thought to myself "I really should stop and tighten up my shoes". Well ... my left shoe came off and my right shoe almost did in the very next mud pit! So ... I had to put them back on while some runners chuckled as I put them back on. My hands were muddy when I got done for sure! Well ... onward! I was around mile 3 or 4 when my right heel started hurting. I thought to myself "I will drop when I get done with loop 1". So I started to run when I could and walk the hills and rooty sections. It hurt less to run than it did to walk. I asked another runner about when will this loop be over and was told that this was a single loop race. I complained of my right heel pain to a few of the road crossing guards but never decided to wait for a car to take me back to the start/finish. I just decided to suck it up and get the race done. So ... I ambled onward ... running the flats and downs ... walking the hills. The course did take me into some sections of Mendon Ponds Park that I had never run before. Yes ... the course did lead me into the water just before the finish ... the tradition was observed!

I achieved my race goal ... I survived. I had NO training on trail or over 5 miles so I was severely undertrained. The race results were up the next morning, link here. I was 120th out of 141, 4th out of 6 in my M 60-69 age group. My splits were: 10:47, 11:08, 12:34, 14:11, 13:49, 17:01, 11:15, 11:47, 14:30, 17:37, 14:15, 15:22, 14:28 and 12:07 over the last 0.73 mile. The Medved Madness Race - Short Course held at 8 AM had 102 finishers, link here.

I was pretty beat when I got done. Everything hurt but especially my right heel. The rain held off until after I got done. I got home and limped inside. My darling wife, Christine, was cooking ribs. Somehow she had sensed that I needed ribs after a long trail race. Mmm ... rib goodness!

Update: I found out the next morning that I had a dime sized blister on the back of right hell. Ouch!!!

Monday, 5/3/2021

6968 steps, 47/92 resting/max HR, 6:18 hrs sleep, 175.0 lbs, 6 floors climbed

walk: 1.61 miles, 23:51, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy

shoes: black Brooks Adrenaline GTS20, 85.86 miles

I found that I had a blister on my right heel. I washed it off and my darling wife, Christine, put a big bandage on it. My body definitely needed some rest so I waiting until evening for any exercise. My thighs hurt but I got out for a walk on my "Out to Lake Ave" route. My splits were: 14:56 and 14:42 over the last 0.61 mile.

Tuesday, 5/4/2021

4912 steps, 41/105 resting/max HR, 7:14 hrs sleep, 177.2 lbs, 10 floors climbed

walk: 1.6 miles, 23:53, 14:51 pace, 49 feet elevation gain, 86/103 avg/max HR, 115 avg cadence, 44F, 97% RH, 10 to 19 ENE wind, wind chill 39F, cloudy 

shoes: black Brooks Adrenaline GTS20, 87.46 miles

My thighs still hurt when I headed down the stairs at 6:20 AM so it was another walk on my "Out to Ling Rd" route. They loosened up but tighten up when I sit for any length of time. My splits were: 14:55, 14:49 over the last 0.6 mile.

Wednesday, 5/5/2021

5907 steps, 46/97 avg.max HR, 7:43 hrs sleep, 177.2 lbs, 7 floors climbed

walk: 1.8 miles, 27:04, 15:00 pace, 36 feet elevation gain, 83/106 avg/max HR, 113 avg cadence, 49F, 97% RH, 6 to 21 W wind, wind chill 46F, cloudy

shoes: black Brooks Adrenaline GTS20, 89.26 miles

My thighs still hurt so I took a walk on my "Out to Ling Rd" route. I threw in a couple of 100 yard runs but my thighs quickly convinced me to walk. My splits were: 14:20 and 14:49 over the last 0.8 mile. It still hurt to go down stairs too. Joy.

Thursday, 5/6/2021

8482 steps, 44/115 resting/max HR, 6:47 hrs sleep, 8 floors climbed

walk: 2.0 miles, 30:27, 15:14 pace, 30 feet, 83/118 avg/max HR, 115 avg cadence, 42F, 92% RH, 3 mph NW wind, wind chill 41F, sunny

shoes: black Brooks Adrenaline GTS20, 91.26 miles

Brooks from head to toe. The Brooks Adrenaline GTS20, Brooks Run Merry long sleeve tech and Brooks light running gloves that Christine got me for Christmas 2020. Also the Brooks tights that I bought.

And my ten year old (at least) Brooks beanie!

My thighs were a bit tight and my right heel hurt a bit so I took a walk on my "Out to Ling Rd" route. I did kick in a slow run on LOSP Trail. It felt OK so ... progress! My splits were: 16:55 and 14:02.

Friday, 5/7/2021

6440 steps, 44/148 resting/max HR, 7:38 hrs sleep, 177.1 lbs, 13 floors climbed

run: 3.1 miles, 26:16, 8:28 pace, 49 feet elevation gain, 129/149 avg/max HR, 158 avg cadence, 43F, 92% RH, 5 to 11 mph W wind, wind chill 39F, cloudy with a light mist

shoes: black Brooks Adrenaline GTS20, 94.36 miles

I didn't feel much pain in my thighs when I went down stairs ... a good sign! I got dressed in shorts, Brooks 1/4 zip long sleeve pullover and light running gloves. I put my Garmin Venu in run mode and set up an easy running pace. I felt good so I kept running on my "Out to Dewey Ave" route. I eased up my pace and soon I was running at a good clip. My splits were: 8:37, 8:24, 8:08 and 7:36 over the last 0.1 mile.

Saturday, 5/8/2021

10009 steps, 47/145 resting/max HR, 9:21 hrs sleep, 177.3 lbs, 26 floors climbed

run: 4.6 miles, 39:21, 8;33 pace, 128 feet elevation gain, 133/148 avg/max HR, 156 avg cadence, 44F, 95% RH, 1 to 8 mph W wind, cloudy

shoes: black Brooks Adrenaline GTS20, 98.96 miles

I got out for a longer Saturday run on  my "Out by the pier and around" route. 8:24, 8:16, 8:35, 8:23 and 8:03 over the last 0.6 mile.

I headed out to see my daughter, Karen, in Palmyra shortly after noon. I put together a desk chair and did a load of laundry (16 shirts - wash only, hanger dry). We were both COVID-19 vaccinated so no masks were necessary.

Sunday, 4/25/2021 to Saturday, 5/1/2021

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 this week, 4.11 miles

I ran 4 times this week for 14.1 miles.

I biked once this week, 13.47 miles. I pumped up my rear tire!
I took 45,305 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 305 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/24). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. Some in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/25/2021

3563 steps, 44/112 resting/max HR, 9:31 hrs sleep, 178.4 lbs, 5 floors climbed

bike: 13.47 miles, 1:02:17 (according to Garmin) 1:00:00 (according to Strava), 13.0/18.8 avg/max mph (according to Garmin) 13.5/18.6 avg/max mph (according to Strava), 144 feet elevation gain, 64 avg cadence, 54F, 61% RH, 2 to 10 mph WSW wind, cloudy

A blue heron on Cranberry Pond

A blue heron on Long Pond. Eric Eagan told me his name is Hank.

A swan on the little pond by the LOSP Trail and Island Cottage

I decided to rest my right heel and hamstring so I went out for a bike. I had to pump up my flat rear tire first but that was easily done. It was warmer but I was on my bike so I dressed in my Brooks tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. A nice bike ride ensued on my usual "Out to East Manitou Rd" route. I like riding this route with ponds on one side and Lake Ontario on the other side. Today I saw 2 blue herons and a swan, stopped and took their pictures.

Monday, 4/26/2021

8413 steps, 45/134 resting/max HR, 8:09 hrs sleep, 177.5 lbs, 17 floors climbed

run: 3.5 miles, 30:46, 8:47 pace, 98 feet elevation gain, 126/137 avg/max HR, 158 avg cadence, 33F, 68% RH, 14 to 25 mph W wind, wind chill 24F, partly cloudy

shoes: black Brooks Adrenaline GTS20, 69.54 miles

I got in the chilly and windy air and went on my "Out by the pier" route. I shortened it by heading in and out at the hole onto the LOSP Trail. Why? Well ... it was cold, my joints ached at first and I wanted to wam up before I tackled that cold wind. I fought about my 2 mile "Out to Stutson St Overlook" route but turned left instead of right at the end of Latta Rd. I will tell you though ... it was damn tough running into the wind on the Ontario Beach Park boardwalk ... wow! My right heel may not like that I ran ... but I ran anyway. My splits were: 8:49, 8:51, 8:35 and 8:47 over the last 0.5 mile.

Tuesday, 4/27/2021

5555 steps, 43/120 resting/max HR, 7:52 hrs sleep, 177.7 lbs, 11 floors climbed

walk: 2.11 miles, 29:46, 14:08 pace, 75 feet elevation gain, 103/128 avg/max HR, 116 avg cadence, 41F, 77% RH, 5 to 11 mph SSE wind, wind chill 38F, cloudy

shoes: black Brooks Adrenaline GTS20, 71.65 miles

I decided to give my right heel and hamstring a rest so I took a brisk walk into an easy run. It was cold ... yet again so I wore my usual: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. Just an out and back on my "Out to Beach Ave" route. My splits were: 13:35, 14:15 and 15:43 over the last 0.11 mile. Well ... a positive split as I got slower.

There was another "supermoon" in April. This is a picture I found on Facebook.

Wednesday, 4/28/2021

8149 steps, 45/139 resting/max HR, 8:00 hrs sleep, 177.4 lbs, 15 floors climbed

run: 3.1 miles, 26:23, 8:30 pace, 75 feet elevation gain, 127/140 avg/max HR, 157 avg cadence, 47F, 100% RH, 2 to 11 mph SSE wind, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 74.75 miles

I got out for a steady 5K on my "Out to Dewey Ave" route. I thought about looping on Dewey Ave, Beach Ave and Greenleaf Rd for a 4 mile route but I decided that a steady 5K was enough. My splits were: 8:36, 8:27, 8:30 and 7:55 over the last 0.1 mile.

Thursday, 4/29/2021

5217 steps, 43/137 resting/max HR, 8:05 hrs sleep, 177.3 lbs, 13 floors climbed

run: 3.1 miles, 26:13, 8:27 pace, 82 feet elevation gain, 127/140 avg/max HR, 158 avg cadence, 46F,100% RH, 4 to 8 mph SE wind, wind chill 44F, cloudy

shoes: black Brooks Adrenaline GTS20, 77.85 miles

Another morning ... another 5K run. It was 46F but it's almost May so I wore shorts, a long sleeve tech, light running gloves and hat. Yes ... my right heel might have used rest but I do what I do ... I ran. I set a nice and steady pace ... boom ... done! My splits were: 8:45,  8:25, 8:14 and 7:52. A nice negative split, baby!

Friday, 4/30/2021

10178 steps, 42/136 resting/peak HR, 9:00 hrs sleep, 176.5 lbs, 25 floors climbed

run: 4.4 miles, 37:20, 8:29 pace, 112 feet elevation gain, 129/139 avg/max HR, 159 avg cadence, 48F, 87% RH, 8 to 24 WSW wind, wind chill 45F, mostly sunny

shoes: black Brooks Adrenaline GTS20, 82.25 miles

A bit chilly and windy this morning so I went with shorts, a long/short sleeve tech, light running gloves and hat. I went a bit longer ... I probably should have walked to "rest" my right heel and hamstring. My splits were steady except for mile 4 (I got a bit tired): 8:34, 8:25, 8:15, 8:37 and 8:21 over the last 0.4 mile.

Well ... I got an email about a race that I had forgotten to either drop down in mileage or defer to 2022. I had signed up for the A Midsummer 's Night Madness originally set for 8/29/2020 back when I was running a lot longer distances. I went down to Medved to pick up my race packet (bib and a snazzy camo short sleeve tech). I will be in Wave 5 at 11:04 AM on Sunday morning. I hope to survive a 15-ish mile trail run. I have run this race 6 times (2009, 2010, 2012, 2013, 2014 and 2015) ... so I know the course. Mort Nace told me that there will be no water on the course, no place to stash supplies, no awards and no mingling after the race. It will be my first in-person race since the Polar Cat #3 on 3/1/2020. But ... I haven't run long in a long time! I hope to survive and to be able to walk afterwards. I believe that walking will be involved ... run the flats and walk the hills.

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

I continued with my walk/run/bike streak since June 24th, 2020, 311 days and counting.

I walked 8 times for 17.21 miles, 2.15 miles/walk in April. I have walked 28 times for 48.34 miles, 1.73 miles/walk so far in 2021.

I ran 20 times for 71.05 miles, 3.55 miles/run in April. I have ran 79 times for 244.53 miles, 3.1 miles/run so far in 2021.

I biked twice for 26.76 miles, 13.38 miles/bike in April. I have biked 5 times for  66.16 miles, 13.13 miles/bike so far in 2021.

I took 202,687 steps in  April. I have taken 781,058 steps so far in 2021.

Saturday, 5/1/2021

4230 steps, 

walk: 2.0 miles, 29:50, 14:56 pace, 36 feet elevation gain, 85/100 avg/max HR, 113 avg cadence, 39F, 79% RH, 6 mph N wind, wind chill 34F, sunny

shoes: black Brooks Adrenaline GTS20, 84.25 miles

I got out for a walk. I tested out the heel cushions that I bought from Medved yesterday. They helped a bit. The Medved Madness tomorrow will be a big test! My splits were: 14:59 and 14:30.

Sunday, 4/18/2021 to Saturday, 4/24/2021

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 three times this week, 6.6 miles

I ran 4 times this week for 13.8 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 45,265 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 298 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/17). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person ra/center>es for me. Some in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had both shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/18/2021

4236 steps, 44/103 resting'max HR, 7;25 hrs sleep, 177.1 lbs, 10 floors climbed

walk: 2.1 miles, 30:20, 14:26, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 47.74 miles

Well ... I am injured ... again. AARRGGHH!! I started up my run and had to quit before I even got out to Greenleaf Rd. My right hamstring hurts. I must have pulled it by no stretching before I ran yesterday. Christine thinks that it is related to my right heel pain that has bothered me for weeks. She could be right or I could be right but who knows? My splits were: 12:06, 14:44, 14:22 over the last 0.1 mile.

Monday, 4/19/2021

8553 steps, 41/98 resting/max HR, 7:07 hrs sleep, 176.5 lbs, 19 floors climbed

walk: 2.1 miles, 30;20, 14:26 pace, 66 feet elevation gain, 78/96 avg/max HR, 116 avg cadence, 46F, 85% RH, 1 to 13 mph SSW wind, mostly sunny

shoes: black Brooks Adrenaline GTS20, 49.84 miles

I got out for a brisk walk. Boom ... done! Day 300 of my walk/run/bike streak (greater than 1 mile). My splits were: 13:50, 14:52 and 13:52 over the last 0.1 mile.

I took this picture outside of L3Harris B6 at 400 Initiative Drive in the Rochester Tech Park.

Tuesday, 4/20/2021

6770 steps, 47/120 resting/max HR, 6:12 hrs sleep, 176.6 lbs, 13 floors climbed

walk: 2.4 miles, 30:18, 12:38 pace, 79 feet elevation gain, 92/124 avg/max HR, 127 avg cadence, 41F, 97% RH, 6 to 20 SW wind, wind chill 37F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 52.24 miles

I got out for a walk/run/walk. It was chilly just walking for a mile so I threw in an easy mile run for mile 2. My right hamstring felt sort of OK. My splits were: 14:16, 9:18 and 16:53 over the last 0.4 mile.

Wednesday, 4/21/2020

5636 steps, 48/129 resting/max HR, 7:31 hrs sleep, 178.6 lbs, 9 floors climbed

run: 3.1 miles, 27:15, 8:47 pace, 59 feet elevation gain, 123/131 avg/max HR, 158 avg cadence, 31F, 100% RH, 6 to 15 mph N wind, wind chill 25F, overcast with light snow

shoes: black Brooks Adrenaline GTS20, 55.34 miles

A picture from John Muoio

A picture out our front door around 9 AM

A picture from Nikki Rudd

A picture from AmyJames Fricon Rongola

Well ... it's April 21st ... and it snowed in Rochester NY. My darling wife, Christine, and I live about about 1/2 mile from Lake Ontarion and it snowed about an inch during the early morning and until around noon. There were pictures on Facebook where it snowed about 2-3 inches farther south. Most of it melted by mid-afternoon. But ... before that ... I was out there. I decided to do a 5K run on my "Out to Dewey Ave" route. I set up a nice and easy pace as I blinked away the wet snow that fell into my eyes. I expected to have some right hamstring discomfort or pain but none appeared ... much appreciated. My splits were: 8:44, 8:38, 8:49 and 9:01 over the last 0.1 mile.

Thursday, 4/22/2021

5519 steps, 49/125 resting/max HR, 7:11 hrs sleep, 180.3 lbs, 13 floors climbed

run: 3.1, 29:01, 9:21 pace, 108 feet elevation gain, 120/130 avg/max HR, 156 avg cadence, 31F, 87% RH, 8 to 25 W wind, wind chill 23F, mostly cloudy

shoes: black Brooks Adrenaline GTS20, 58.44 miles

The only thing that got me outside this morning was habit. I felt like crap and ran like crap. It was cold yet again. The snow from yesterday didn't melt and there was a bit of ice on the sidewalks. My splits were: 9:15, 9:31, 9:15 and 9:10 over the last 0.1 mile.

Friday, 4/23/2021

7624 steps, 46/135 resting/max HR, 7:40 hrs sleep, 179.7 lbs, 15 floors climbed

run: 3.1 miles, 26:12, 8:27 pace, 69 feet elevation gain, 127/137 avg/max HR, 160 avg cadence, 36F, 78% RH, 8 to 15 mph SW wind, wind chill 30F, sunny

shoes: black Brooks Adrenaline GTS20, 61.54 miles

I got out for an out and back 5K on my "Out to Dewey Ave" route on the LOSP Trail. It was chilly (and sunny!!!) so it was my winter running gear: Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. My right hamstring felt a bit weird so I kept an "let's see" pace. Still ... it was around a 8:30 pace. My splits were: 8:31, 8:21, 8:22 and 8:01 over the last 0.1 mile.

Saturday, 4/24/2021

6927 steps, 

run: 4.5 miles, 38:11, 8:29 pace, 118 feet elevation gain,  132/145 avg/max HR, 159 avg cadence, 48F, 47% RH, 7 to 17 mph SSW wind,  mostly sunny

shoes: black Brooks Adrenaline GTS20, 66.04 miles

It was warmer so I wore shorts, a long sleeve tech, heavy running gloves and a hat ... yay! I wanted a bit long route so I chose my "Out by the pier and longer" route. I wasn't sure how my right hamstring would fare but it held up just fine. I saw 7 runners on their runs. I saw 2 of them twice (LOSP Trail and Beach Ave) ... one had an orange Empire State Marathon long sleeve tech that I almost wore this morning. My splits were: 8:29, 8:20, 8:21, 8:39 and 8:15 over the last 0.5 mile.

Sunday, 4/11/2021 to Saturday, 4/17/2021

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 twice this week, 4.5 miles

I ran 5 times this week for 18.12 miles.

I didn't bike this week. My rear tire is flat ... again. Uugghh!
I took 51,189 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 291 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/10). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/11/2021

5806 steps, 43/143 resting/max HR, 6:50 hrs sleep, 178.9 lbs, 19 floors climbed

run: 3.11 miles, 25:21, 8:08 pace, 98 feet elevation gain, 133/150 avg/max HR, 162 avg cadence, 58F, 93% RH, 9 to 17 mph SSE wind, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 26.13 miles

I didn't get out before the rain but I did get out. There was a light rain that got worse as I got to Greenleaf Rd. I thought I was going to get drenched but it stopped for a bit as I ran on my out and back "Out to Dewey Ave" route. The light rain started on the way back. Hey ... it was just warm "liquid sunshine"! My splits were a bit fast: 7:57, 8:04, 8:17 and 8:07 over the last 0.11 mile.

Monday, 4/12/2021

8220 steps, 45/141 resting/max HR, 7:30 hrs sleep, 178.2 lbs, 17 floors climbed

run: 3.1 miles, 25:36, 8:15 pace, 105 feet elevation gain, 130/148 avg/max HR, 161 avg cadence, 53F, 100% RH, 11 mph SE wind, overcast

shoes: black Brooks Adrenaline GTS20, 29.23 miles

I had to drag myself out this morning. I got dressed in shorts and a long sleeve tech. I felt like a slug but I kept running and got it done. My splits were a bit slow but I did have a negative split: 8:30,  8:16, 8:02 and 7:41 over the last 0.1 mile. 

Tuesday, 4/13/2021

4480 steps, 43/101 resting/max HR, 8:11 hrs sleep, 178.0 lbs, 10 floors climbed

walk: 2.0 miles, 29:43, 14:52 pace, 72 feet elevation gain, 81/117 avg/max HR, 115 avg cadence, 48F, 98% RH, 3 to 13 mph ESE wind, partly cloudy

shoes: black Brooks Adrenaline GTS20, 31.23 miles

The sunrise colors were much more vibrant than this picture depicts

I decided to do a walk on my "Out to Stutson St Overlook" to rest my right heel. I even thought of a 1 mile loop but I went for two miles instead. My splits were a bit slow at: 14:45 and 14:50. 

Wednesday, 4/14/2021

11058 steps, 42/143 resting/max HR, 7:49 hrs sleep, 177.9 lbs, 20 floors climbed

run: 4.5 miles, 37:09, 8:15 pace, 139 feet elevation gain, 131/148 avg/max HR, 161 avg cadence, 44F, 100% RH, calm, partly cloudy with a bit of fog

shoes: black Brooks Adrenaline GTS20, 35.73 miles

I saw a picture that someone posted of magnolias so I set out of my longer "Out by the pier and around" route which took me by a magnolia tree. It was blooming sure enough! My splits were: 8:29, 8:13, 8:13, 8:11 and 7:49 over the last 0.5 mile.

I went to Walgreens at Latta and Dewey to get my second Moderna COVI-19 vaccine shot. Easy-peasy. Then I met up with my Ricoh boss for a rare in-person lunch at Jose Joes at Ridgeway Ave and Long Pond Rd. I had already seen her in-person at my L3Harris B601 office. We stayed masked in the office and at Jose Joe's until the food arrived.

I also received news that my youngest son, David, has COVID. His girlfriend, Tati, got it first 2 or 3 days ago. She had gone back to work at Del Lago Casino the week before so he thinks she got it there. I offered to go out and get them anything they need but he said that Tati's parents are taking care of them.

Thursday, 4/15/2021

9007 steps, 49/98 resting/max HR, 176.9 lbs, 24 floors climbed

walk: 2.5 miles, 36:58, 14:48 pace, 75 feet elevation gain, 85/103 avg/max HR, 118 avg cadence, 41F, 100% RH, 6 to 16 WNW wind, wind chill 37F, overcast with light rain

shoes: black Brooks Adrenaline GTS20, 38.23 miles

I decided to take it easy and just take a walk this morning. The only reaction I  have (so far) to my 2nd Moderna COVID-19 vaccine shot is a sore left shoulder and some chills. My chills could be from taking my walk though. It was chilly, damp, windy with a light rain ... but I was out there. Boom ... done! My splits were: 14:59, 14:36 and 14:49 over the last 0.5 mile.

Another reaction to my 2nd Moderna COVID-19 vaccine shot was feeling very tired in the late afternoon. I turned out the lights to go to sleep at 8:35 PM. I just waited until it got dark ... lol!

Friday, 4/16/2021

4176 steps, 45/128 resting/max HR, 8:19 hrs sleep, 177.4 lbs, 16 floors climbed

run: 2.0 miles, 17:40, 8:49 pace, 89 feet elevation gain, 121/131 avg/max HR, 156 avg cadence, 39F, 100% RH, 8 to 19 mph W wind, wind chill 34F, overcast with a few drops of rain

shoes: black Brooks Adrenaline GTS20, 40.23 miles

I had a nice 9 hours of sleep with only the usual middle of the night bathroom trips. I felt a bit sluggish so I chose a short run instead of a short walk. I ran so I could get out of the wind quicker. My splits were: 8:54 and 8:44 so a negative split.

Saturday, 4/17/2021

8442 steps, 44/145 resting/max HR, 8:23 hrs sleep, 177.3 lbs, 23 floors climbed

run: 5.41 miles, 45:30, 8:25 pace, 161 feet elevation gain, 132/147 avg/max HR, 159 avg cadence, 42F, 100% RH, calm, overcast

shoes: black Brooks Adrenaline GTS20, 45.64 miles

I got for a longer run that I probably should not done or cut way short. Why? Well ... I felt a tightness in my right hamstring when I first started. I thought "the first mile always lies" so I ran onward. The tightness went away until around mile 3. I could feel it the rest of the way. It also bugged me in the leg stretches that I usually do afterward. My darling wife, Christine, thinks it is due to my right heel ache that I have all the time. She could be right. Anyway ... my splits were: 8:29, 8:18, 8:18, 8:32, 8:23 and 8:01 over the last 0.41 mile.

I watched a bit of the CNN coverage of Prince Phillip's funeral at St. George's Cathedral. It was so well done. The Brits really mean it with a minute of silence. I was a bit sad when I thought of all the loved ones in my life who have died. My Mom in 2004, my Dad in 2014. Aunt Eleanor, Uncle Bud, Uncle Elmer, Uncle Gerald and others. My ex's mother and father and Christine's father ... I don't deal with loss so well. I tend to internalize and not express loss for others ... I am sure I do what I can but I could be better.

Sunday, 4/4/2021 to Saturday, 4/10/2021

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 this week, 2.0 miles

I ran 5 times this week for 15.51 miles.

I biked once this week, 13.29 miles.
I took 42,197 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 284 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/3). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 4/4/2021

6032 steps, 44/146 resting/max HR, 7:36 hrs sleep, 178.1 lbs, 13 floors climbed

run: 3.11 miles, 24:49, 8:00 pace, 89 feet elevation gain, 135/153 avg/max HR, 164 avg cadence, 38F, 95% RH, 3 to 11 mph NW wind, wind chill 36F, sunny

shoes: black Brooks Adrenaline GTS20, 8.61 miles

It was chilly, brisk and sunny so I dressed in my usual winter running garb: CW-X tights, Brooks 1/4 zip long sleeve tech, Brooks beanie. I felt good and pushed the pace. My Garmin Venu told me that it had recorded my fastest mile of 7:35 mile (according to it). I was breathing hard when I got done but it was worth it! My fastest 5K of 2021 at 8:00 pace. My splits were: 8:20, 8:05, 7:39 and 7:09 over the last 0.1 mile. A strong negative split! Yeah ... baby!

Monday, 4/5/2021

9258 steps, 43/141 resting/max HR, 8:46 hrs sleep, 18 floors climbed

run: 3.1 miles, 25:23, 8:11 p>ace, 49 feet elevation gain, 131/154 avg/max HR, 163 avg cadence, 38F, 75% RH, 2 mph W wind, sunny

shoes: black Brooks Adrenaline GTS20, 11.71 miles

I got out for a nice and steady 5K on my "Out to Dewey Ave" route. It is just an out and back on the LOSP Trail to Dewey Ave. My splits were: 8:08, 8:17, 8:07 and 7:31 over the last 0.1 mile.

Tuesday, 4/6/2021

5434 steps, 48/137 resting/max HR, 8:42 hrs sleep, 177.7 lbs, 16 floors climbed

run: 3.1 miles, 24:34. 8:15 pace, 105 feet elevation gain, 129/140 avg/max HR, 162 avg cadence, 36F, 94% RH, 2 mph SW wind, clear

shoes: black Brooks Adrenaline GTS20, 14.81 miles

Another chilly morning so I was in my usual winter running attire. I got out for my usual 5K on my "Out to Stutson St Overlook" route. The sun hadn't peaked over the horizon yet when I got out to there. My splits were: 8:18, 8:23, 8:02 and 8:03 over the last 0.1 mile.

Wednesday, 4/7/2021

8848 steps, 48/139 resting/max HR, 178.8 lbs, 11 floors climbed

run: 3.1 miles, 25:26, 8:12 pace, 49 feet elevation gain, 129/144 avg/max HR, 162 avg cadence, 42F, 88% RH, calm, partly cloudy

shoes: black Brooks Adrenaline GTS20, 17.91 miles

Another morning ... another 5K ... this time on my "Out to Dewey Ave" route. It was warmer so ... I wore shorts! I wore my new Mission mask on my chin just in case I saw anyone ... I didn't. My splits were: 8:19, 8:10, 8:09 and 7:32 over the last 0.1 mile.

Thursday, 4/8/2021

4596 steps, 45/103 resting/max HR,8:21 hrs sleep, 178.5lbs, 12 floors climbed

walk: 2.0 miles, 27:40, 13:50 pace, 66 feet elevation gain, 85/102 resting/max HR, 120 avg cadence, 45F, 86% RH, 2 to 4 mph ENE wind, sunny

shoes: black Brooks Adrenaline GTS20, 19.91 miles

It was 45F so I broke out my new pair of Brooks tights that I got from Brooks 3 days ago. I left the tag on while I wore them for the first time. My verdict ... where have you  been all my life? Yay for 1 stretch pocket on each hip (one for my cell and one for my key) and nay for no reflectivity. The 34" waist fit perfectly. Anyway ... I chose my 2 mile "Out to Stutson St Overlook" route as a brisk walk to confuse my leg muscles after 4 runs in a row. My splits were: 13:37 and 14:02.

Friday, 4/9/2021

7048 steps, 46/141 resting/max HR,  8:10 hrs sleep, 179.5 lbs, 10 floors climbed

run: 3.11 miles, 25:29, 8:12 pace, 56 feet elevation gain, 129/143 resting/max HR, 161 avg cadence, 59F, 57% RH, 6 to 24 mph SSW wind, cloudy

shoes: black Brooks Adrenaline GTS20, 23.02 miles

It was warmer so I wore shorts and a long sleeve tech. I opted for my out and back "Out to Dewey Ave" route. I felt hungry and thirsty at first and was tempted to turn around and bag this run ... but I kept running ... it's what I do. My splits were: 8:14, 8:05, 8:12 and 8:14 over the last 0.11 mile.

Saturday, 4/10/2021

steps,

bike: 13.29 miles, 58:24, 13.7/20.1 avg/max mph, 138 feet elevation gain, 63 avg cadence, 54F, 66% RH, 8 to 18 mph SE wind, mostly sunny

I am a bit pissed off at the Bike Zone. I took my bike for an overhaul last month. It needed a new rear tire and tube (among other stuff). I rode it three times in March. I wanted to ride it a fourth time but the rear time was flat. WTF? Either it's a bad tube/tire or I rode over something. I pumped it up 2 days ago and it wasn't flat yet today but I needed to pump it back up before I went out this morning. Aarrgghh!

Anyway ... I overdressed a bit with tights, long sleeve tech, Brooks jacket, Brooks beanie and heavy running gloves. It was a bit windy on the way back with wind out of the SE. There were 25 cars parked along Edgemere Drive between Long Pond Rd and Lowden Point Rd for the fishermen trying their luck on Long Pond.

Sunday, 3/28/2021 to Saturday, 4/3/2021

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 twice this week, 4.0 miles

I ran 5 times this week for 17.34 miles.

I didn't bike this week.
I took 50,806 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 277 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/27). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 3/28/2021

5445 steps, 47/135 resting/max HR, 10:51 hrs sleep, 174.9 lbs, 14 floors climbed

run: 2.01 miles, 17:48, 8:53 pace, 92 feet elevation gain, 124/137 avg/max HR, 158 avg cadence, 62F, 77% RH, 5 to 21 mph S wind, cloudy

My feet were a bit tired so I went for a walk. I didn't figure out that I hadn't started my Garmin until I had gone about a mile. So ... I pressed Run and ran home at a sluggish pace to "get it done". My splits were: 9:05 and 8:37.

Monday, 3/29/2021

7465 steps, 45/110 resting/max HR, 7:00 hrs sleep, 175.9 lbs, 11 floors climbedd

walk: 2.0 miles, 27:53, 13:57 pace, 89 feet elevation gain, 89/107 avg/max HR, 119 avg cadence, 34F, 72% RH, 8 to 47 mph NW wind, wind chill 27F, cloudy

I changed it up with a walk that I had intended on Sunday. I thought about just a mile but went two instead. My splits were: 13:36 and 13:58.

Tuesday, 3/30/2021

8558 steps, 45/137 resting/max HR, 7:16 hrs sleep, 178.4 lbs, 21 floors climbed

run: 3.11 miles, 26:10, 8:25 pace, 92 feet elevation gain, 127/140 avg/max HR, 161 avg cadence, 38F, 68% RH, 4 to 12 S wind, wind chill 35F, sunny

Another early morning run with CW-X tights and Brooks 1/4 zip long sleeve pullover ... but no headlamp or Noxgear lighted vest. I felt sluggish but my pace with kind of fast. I did stop by the 7-11 on Lake Ave to pick up WW84 on its first day out on DVD. My splits were: 8:36, 8:31, 8:12 and 7:35 for a nice negative split run!

Wednesday, 3/31/2021

6377 steps, 44/135 resting/max HR, 7:03 hrs sleep, 179.3 lbs, 11 floors climbed

run: 2.7 miles, 23:06, 8:33 pace, 79 feet elevation gain, 124/137 avg/max HR, 156 avg cadence, 63F, 38% RH, 4 to 31 mph SSW wind, cloudy with a winter storm watch starting 11 PM tonight

I ran in shorts and a short sleeve tech shirt with no hat or gloves on the last day of March ... yay! My splits were: 8:36, 8:19 and 8:03 over the last 0.6 mile.

I sat outside for a bit after 5 PM. It was windy and a bit chilly. I looked at the weather app on my personal cell and saw a strange sight: it was 72F and there was a winter storm watch starting at 11 PM tonight!

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

I walked 4 times during March for 8.1 miles, 2.03 miles/walk.

I have walked 19 times so far in 2021 for 29.13 miles, 1.53 miles/walk.

I ran 24 times during March for 84.08 miles, 3.5 miles/run.

I have run 59 times so far in 2021 for 173.48 miles,  2.94 miles/run.

I biked 3 times during March for 39.4 miles, 13.13 miles/bike.

I took 231,083 steps during March and 578,371 steps so far in 2021.

I am 76 days into the 7 Races, 7 Cites Run-Bike Virtual Challenge.

Thursday, 4/1/2021

10055 steps, 44/137 resting/max HR, 7:42 hrs sleep, 18 floors climbed

run: 4.01 miles, 35:13, 8:47, 138 feet elevation gain, 129/140 avg/max HR, 157 avg cadence, 33F, 58% RH, 9 to 28 mph NW wind, wind chill 24F, cloudy with ice pellets

I slept in this morning ... it felt weird not to have had a run in the books at 7:30 AM. But ... it was April Fools so  I decided to change things up. The winter storm watch had not materialized yet ... or so I thought. Well ... it started to lightly snow ice pellets during the afternoon. So ... when I got out around 5:30 PM it was cold, windy with ice pellets! I wore my usual winter running gear: CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind slowed me almost to a crawl when I ran west heading out of the Greenleaf Meadows complex and especially on the boardwalk on the Ontario Beach Park ... brr! The wind also drove the ice pellets into my face ... so enjoyable! But ... I was out there running ... and I got it done. My splits were: 8:46, 8:39, 9:04, 8:29. 

Friday, 4/2/2021

4241 steps, 45/103 resting/max HR, 7:18 hrs sleep, 179.8 lbs, 13 floors climbed

walk: 2.0 miles, 27:58, 13:58 pace, 72 feet elevation gain, 89/123 avg/max HR, 121 avg cadence, 27F, 53% RH, 8 to 23 NW wind, wind chill 19F, mostly sunny

My right heel hurt a bit so I decided to walk this morning. My dark blue Brooks Adrenaline GTS19 shoes have 509 miles on them. Hmm ... maybe new shoes are in order? It was cold so I set a brisk pace ... like usual. I saw a sliver of the sun peeking above the horizon when I got to the Stutson St Overlook. My splits were: 13:22 and 14:05.

Saturday, 4/3/2021

8665 steps, 46/145 resting/max HR, 8:22 hrs sleep, 177.7 lbs, 23 floors climbed

run: 5.51 miles, 46:48, 8:30 pace, 157 feet elevation gain, 136/146 avg/max HR, 159 avg cadence, 35F, 31% RH, 5 to 13 SSW wind, wind chill 30F, mostly sunny

shoes: black Brooks Adrenaline GTS20, 5.51 miles

I slept in and puttered around so I didn't get out until a bit after 10 AM. It was cold ... yet again. So I dressed in my usual winter running garb. I did decide to break in the Brooks Adrenaline GTS20 shoes that my lovely wife, Christine had bought me for Christmas since my dark blue Brooks Adrenaline GTS19 shoes had 511 miles on them. I set a nice and easy pace on these nice and cushy shoes. It was sunny and brisk as I run on my "Out on the pier" route. There were a few people out enjoying the day. I was happy with 5.5 miles and didn't try to push it to 10K. My splits were: 8:34, 8:12, 8:33, 8:54, 8:18 and 20 over the last 0.51 mile.

Sunday, 3/21/2021 to Saturday, 3/27/2021

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 didn't snowshoe this week.

I didn't walk this week.

I ran 5 times this week for 18.63 miles.

I biked 2 times this week, 26.74 miles.
I took 47,075 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

RUNNING/BIKING: I am running shorter now (about 2 to 5 miles) at a nice and easy pace. I am happy to be able to run. I no longer push to get to 100 miles/month. I wear a Buff when I am out so I can slip it up when I approach someone. BTW, I am on a 270 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/20). There were a few days when a mile was all I could walk or limp.

COVID-19: It's been a solid year with no in-person races for me. A few in-person races have started back up. I will be staying away for a while longer. I just run or bike from home. I wear or carry a Buff when I run. I wear a mask and running gloves when I go to work or go into a grocery store like Wegmans or BJs. I socially distance. Christine and I have had our first shots of the vaccine (hers is Pfizer and mine is Moderna). I know the drill. I listen to CNN, Fauci, Cuomo and science. Yes, I voted for Biden (just throwing that out there).

Sunday, 3/21/2021

1762 steps, 46/112 resting/max HR, 11:08 hrs sleep (I guess I sat in bed), 177.3 lbs, 8 floors climbed

bike: 13.44 miles, 1:00:58, 13.2 avg mph, 19.3 max mph, 154 feet elevation gain, 59 avg cadence, 41F, 66% RH, 6 to 13 mph NNE wind, wind chill 38F, sunny

It was the first full day of Spring and I wanted a bike ride. I dressed for what Weatherbug told me: 41F. So ... CW-X tights, Craft long sleeve pullover, Brooks jacket, balaclava, long sleeve tech, Brooks beanie and heavy running gloves. Well ... it felt like at least 51F when I stepped outside. I got pedaling and came very close to stopping after a few miles to peeling off a layer. Well ... I got to Island Cottage and the air temp immediately cooled off as I was about 100 yards or less from Lake Ontario and the 3 ponds. Wow ... what a temperature difference! I couldn't believe how many people were fishing! I counted 46 cars and trucks on Edgemere Drive between Long Pond Rd and Lowden Point Rd. All in all, a nice ride! 

Monday, 3/22/2021

8188 steps, 46/137 resting/max HR, 7:09 hrs sleep, 178.3 lbs, 21 floors climbed

run: 3.1 miles, 26:36, 8:34 pace, 95 feet elevation gain, 128/139 avg/max HR, 159 avg cadence, 39F, 50% RH, 5 to 13 mph SSW wind, wind chill 36F, clear

Well ... gotta get my run in before sunrise. There is something satisfying about getting out of the way. I never thought I would morph into a morning runner! I could have worn shorts but I went with CW-X tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I went old school without music since my Garmin Venu was at 15% battery. It ended up at 9% after my 5K. I chose my usual "Out to Stutson St Overlook" route. Boom ... and done! My splits were: 8:53, 8:34, 8:15 and 7:42 over the last 0.1 mile. Nice negative splits!

Tuesday, 3/23/2021

7544 steps, 44/138 resting/max HR, 7:42 hrs sleep, 178.5 lbs, 16 floors climbed

run: 3.1 miles, 26:15, 8:28 pace, 75 feet elevation gain, 127/140 resting/max HR, 159 avg cadence, 46F, 42% RH, 4 to 15 mph S wind, wind chill 44F, mostly cloudy

I slept horribly. I woke up at 3:33 AM ... tried to go back to sleep. I woke up again at 4:33 AM ... gave up and stayed awake. It would have been easy to bag this run ... but that is not what I do. I will just drink a bit more coffee today. I got out a bit early on my usual "Out to Stutson St Overlook" route. I changed it up a bit by wearing shorts, long sleeve tech and light Brooks running gloves. It was 46F and a bit windy so I was cold for about 1/2 through the run. I had to keep running so I wouldn't freeze ... lol! I was warm when I got done. My splits were: 8:33, 8:35, 8:14 and 7:51.

Wednesday, 3/24/2021

3500 steps, 42/119 resting/max HR, 7:31 hrs sleep, 178.0 lbs, 8 floors climbed

bike: 13.3 miles, 58:26, 13.7 avg mph, 20.8 max mph, 64 avg cadence, 52F, 89% RH, 6 to 16 mph SSE wind, cloudy with a bit of light rain

I needed to rest my right heel so I biked instead. My Big Sky weather app told me about "rain later in the morning". I felt a few droplets of rain when I got my bike outside and I got see some in my headlight. I had a tail wind on the way out so I rode fast. Well ... I had about ten minutes of a light rain and a headwind on the way back until I got to Island Cottage. It was a bit miserable. Luckily I had clear sunglasses on. I could feel myself getting slowly wetter. Oh well ... it could have been worse!

Thursday, 3/25/2021

8817 steps, 43/141 resting/max HR, 8:44 hrs sleep, 176.9 lbs, 14 floors climbed

run: 3.11 miles, 25:57, 8:21 pace, 85 feet elevation gain, 128/143 avg/max HR, 160 avg cadence, 55F, 87% RH, 3 to 17 mph S wind, mostly clear

A bit warmer so I wore shorts and a long sleeve tech. Just your normal "Out to Stutson St Overlook" route. My Garmin Venu told me that I had run my fastest mile, 8:03.59, when I got done. I have run faster miles but not with that device on my left wrist clocking my miles. My splits were: 8:43, 8:15, 8:07, 7:45 ... a negative split!

Friday, 3/26/2021

6410 steps, 45/137 resting/max HR, I charged my Venu overnight and forgot to weigh myself, 17 floors climbed

run: 3.1 miles, 26:06, 8:25 pace, 115 feet elevation gain, 128/140 avg/max HR, 160 avg cadence, 43F, 100% RH, 2 to 15 mph ENE wind, overcast

I heard rain during the night and I waited for rain to pass after I woke up at 5:40 AM. I got out just as it stopped and got a nice 5K on my usual "Out to Stutson St Overlook" route before it started again. I chose shorts ... a bold choice but I warmed up and was sweating when I got done. My splits were: 8:23, 8:30, 8:18 and 8:11 over the last 0.1 mile.

Saturday, 3/27/2021

10854 steps, 42/145 resting/max HR, 9:40 hrs sleep, 177.0 lbs, 17 floors climbed

run: 6.22 miles, 52:45, 8:29 pace, 312 feet elevation gain, 134/148 avg/max HR, 161 avg cadence, 40F, 73% RH, 2mph E wind, cloudy

I hadn't run a 10K since 12/14/2020 so I decided to do one. I chose my simple "Out and back 10K route. It's just an out on the LOSP Trail, left onto Island Cottage until 5K and turn around. I found that a 10K is long enough for the mind and legs to wonder why you are out here doing this to me ... lol! There was absolutely no one else out besides me. My splits were: 8:33, 8:23, 8:23, 8:31, 8:23, 8:27 and 8:16 over the last 0.22 mile.