Sunday, 10/17/2021 to Saturday, 10/23/2021

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 4 times this week, 5.05 miles.

I ran once this week, 2.06 miles.

I biked 4 times this week, 47.09 miles.

I took 27,834 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I have been referred to PT but I haven't set up an appointment. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also stretch my right heel ... a lot.

BTW, I am on a 480 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/16). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on -site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 10/17/2021

2658 steps, 45/113 resting/max HR, 8:59 hrs sleep, 182.3 lbs, 6 floors climbed

bike: 11.0 miles, 56:05, 11.8/24.3 avg/max mph, 133 feet elevation gain, 96/114 avg/max HR, 25 avg respiration, 52/75 avg/max cadence, 53F, 87% RH, 3 to 16 mph W wind, overcast with sprinkles

I slept in until 6:50 AM. Shocking! I also had an all-nighter! Double shock! No ... it's not what you think. I just that I went all night without having to get up and go pee. Guys over 50 know what I am talking about. A bit TMI ... maybe but it's the truth. I am 64.

Anyway ... I got out for a cool and windy bike around 9 AM. It was somewhat sunny with clouds in the west. Well ... I was just about to put my helmet on when it started to sprinkle. My next door neighbors and I had come outside at the side by chance. We looked at each other and laughed. I told them I was all dressed so I was going anyway. So ... I did. It did sprinkle off and on a bit and it was windy. But ... I was dressed for it with my Brooks pants, long sleeve tech and my Brooks jacket so I didn't let it bother me. The wind out of the west did slow me heading west on Janes but pushed me along when I turned to go back. It was an enjoyable ride.

Monday, 10/18/2021

5627 steps, 47/114 resting/max HR, 7:20 hrs sleep, 183.7 lbs, 15 floors climbed

walk: 1.5 miles, 23:32, 15:41 pace, 8 feet elevation gain, 88/111 avg/max HR, 114/128 avg/max cadence, 49F, 74% RH, 15 to 27 mph NW wind, wind chill 45F, mostly cloudy

shoes: Kuru Atom 52.5 miles

It was dark, chilly and windy when I woke to my alarm at 5:35 AM. My thighs were still tight from yesterday's bike so I chose to walk this morning. I wore shorts, long sleeve tech, Brooks jacket and Brooks hat. I also wore my Noxgear Tracer360 lighted vest and eBay headlamp. My right heel felt sort of OK so I upped my pace to "brisk". I saw a lone bicyclist in the dark on the LOSP Trail. He had a headlamp and was riding slowly. We exchanged "Hi" as we passed each other. I could have used gloves but otherwise I was well dressed for the weather.

I watched the Bufflo Bills play at the Tennessee Titans on Monday Night Football. It was a ping-pong game with 8 lead changes. The Bills were trying to take the lead or tie at the end of the game. There were less than 30 seconds to go, 4th and 2 feet at the 2. What to do? Kick a FG to tie the game at 34 or a shotgun pass/run play or a QB sneak? Well ... Josh faked talking to his linemen, settled under center and took the snap. So ... Josh slipped and didn't get the first down. Game over ... the Bills lose 31-34. News link here, here and here (might be behind paywall).

Tuesday, 10/19/2021

2359 steps, 44/119 resting/max HR, 6:51 hrs sleep, 183.3 lbs, 3 floors climbed

walk: 1.1 mile, 16:48, 15:12 pace, 9 feet elevation gain, 98/124 avg/max HR, 44F, 93% RH, 3 mph WNW wind, sunny

shoes: Kuru Atom 53.6 miles

I slept in for a hour since I was up late watching the Bills lose and then too keyed up afterwards to compound trying to fall asleep just before midnight.

Wednesday, 10/20/2021

3689 steps, 43/112 resting/max HR, 7:56 hrs sleep, 183.4 hrs sleep, 8 floors climbed

bike: 13.39 miles, 1:06:29, 12.1/16.6 avg/max mph, 60 feet elevation gain, 100/112 avg/max HR, 24 avg respiration, 55/75 avg/max cadence, 58F, 80% RH, 2 to 10 mph SW wind, clear

I saw the full moon setting in the west when I got outside. So I knew that I would be riding my "Out to East Manitou Rd" route. It was really pretty as I rode out past the 3 ponds on the left and Lake Ontario on the right. It was light as I headed back. My headlamp got dimmer and dimmer. I got back just as the sun rose at 7:30 AM.

I had on my usual reflective Brooks jacket, Livall helmet, headlamp (which needed a charge) and taillight. So I could be seen. I can't see the same thing about a dog walker on the LOSP Trail between Greenleaf Rd and Dewey Ave. The time was around 6:30 AM so it was still dark. I was riding about 12 mph. I saw the following in the space of say 5 seconds ... eyeball, cream colored animal a bit bigger than a cat ... hmm ... dog ... leash ... guy to the right of the dog. I didn't see this guy until I was 5 feet away. Why? HE DIDN'T HAVE A LIGHT OR REFLECTIVE CLOTHING!!!! I yelled back at him but I couldn't until I was at least 50 feet away so I doubt if he understood me. Hopefully he understood my tone ... which wasn't kind. Maybe he thought the full moon was enough light for him to see ... but what about the need for anyone else out in the dark to see him and his dog? What if the dog had been a darker color? I passed about 3 feet away from the dog ... luckily he was on the right side of the dog and not the left side where I was riding. AAARRRGGGHHH!!!

walk: 1.25 mile, 18:59, 15:12 pace, 7 feet elevation gain, 85/93 avg/max HR, 111/122 avg/max HR, 64F, 62% RH, 1 to 16 mph SW wind, mostly sunny

shoes: Kuru Atom 54.85 miles

I got out after work for a walk before supper. Why? I wanted to get some steps and stretch out my right heel. It is feeling a smidge better. I have been able to walk better (and faster) for the past 3 walks (including this one).

Thursday, 10/21/2021

5116 steps, 45/116 resting/max HR, 8:13 hrs sleep, 184.4 lbs, 10 floors climbed

bike: 9.40 miles, 46:05, 12.1/18.8 avg/max mph, 65 feet elevation gain, 99/114 resting/max HR, 25 avg respiration, 56/83 avg/max cadence, 55F, 100% RH, 3 to 11 mph SWS wind, light rain 50% of the ride

I was a bit dismayed when I stepped outside with my bike for a ride ... it was starting to sprinkle! I checked the weather on my cell and it said "light rain starting in 15 minutes and lasting 15 minutes". Well ... I went back outside ... and went out on my "Out on Janes Rd". The sprinkles slowly increased to a light rain as I rode out the LOSP Trail, Island Cottage and Janes. The light rain stopped as I headed back but the road was already wet so I still got wetter. I was dressed for it. I was a bit concerned with drivers avoiding me. My headlamp, taillight and Livall helmet were all working to help me out.

What of the guy and the cream colored dog? I saw him on the LOSP Trail just before Dewey Ave in a more well lighted section. We exchanged "Morning" as I passed.

mile: 1.2 mile, 20:21, 16:55 pace, 32 feet elevation gain, 85/110 avg/max HR, 107 avg cadence, 60F, 94% RH, 4 to 17 mph S wind, cloudy with sprinkles

shoes: Kuru Atom 56.05 miles

I got out for a walk before supper. I was a bit cranky so I needed a bit of exercise My right heel was still a smidge better so I was in a smidge better mood.

Friday, 10/22/2021

3474 steps, 46/112 resting/max HR, 8:47 hrs sleep, 183.0 lbs, 6 floors climbed

bike: 13.30 miles, 1:11:22, 11.2/18.6 avg/max mph, 50 feet elevation gain, 97/117 avg/max HR, 24 avg respiration, 52/75 avg/max cadence, 48F, 85% RH, 5 to 26 mph NW wind, cloudy

I woke up like usual 5:35 AM. Some might ask why do I do that? Well ... it's my time to exercise. I have morphed into a morning exercise routine. The COVID19 pandemic has allowed me to start my work day at 8 AM at home so I can exercise almost up to 8 AM, punch in and start my day while still in my exercise clothes. It is very rare that I have to be onsite at L3Harris at 8 AM. I usually shower (especially in the summer) before I go onsite ... but not always. It feels good to get out there and get my exercise done before 8 AM. It has gotten a bit more challenging getting up in the dark though. I just put on my reflective clothing and turn on any and all lights so I can be seen (and avoided).

Anyway ... a cold front has blown through last night at 9 PM so I knew it would be colder. I checked the weather and it was 50F with a stiff NW wind. I thought about a walk but I got my bike clothes on and got out there. Yes ... there was a stiff headwind but also a stiff tailwind. My average speed on the way out was 9.8 mph and was 13.6 mph on the way back. 

Saturday, 10/23/2021

4911 steps, 52/129 resting/max HR, 9:49 hrs sleep (actually 7:19 since I woke up at 6:35 AM), 183.4 lbs, 14 floors climbed

run: 2.06 miles, 18:35, 9:03 pace, 41 feet elevation gain, 130/141 avg/max HR, 154/161 avg/max cadence, 45F, 77% RH, 3 to 7 mph NW wind, cloudy

shoes: Kuru Atom 58.11 miles

I puttered around for a while as I waited for it to get a bit warmer. I found and looked through my 2 boxes of winter running clothes since it did look like Fall has arrived. I overdressed for 45F with a long/short sleeve tech, heavy running gloves and my Brooks beanie. But I did wear shorts ... with knee high compression socks. I headed out with 2 Redbox DVDs to take back at the 7-11 on Lake Ave only to find that the kiosk was out of service (I returned them later at the Walmart on Dewey Ave). Oh well ... I just ran onward and finished my run on my short "Out to Stutson St Overlook" route. My right heel felt sort of OK about the run. It wasn't happy but it didn't give any pain either. My splits were: 8:55 and 9:10.

Sunday, 10/10/2021 to Saturday, 10/16/2021

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, 2.2 miles.

I ran once this week, 3.1 miles.

I biked 5 times this week, 60.32 miles.

I took 24.247 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I have been referred to PT but I haven't set up an appointment. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also stretch my right heel ... a lot.

BTW, I am on a 473 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/9). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on -site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).

Sunday, 10/10/2021

2605 steps, 48/88 resting/max HR, 8:22 hrs sleep, 182.9 lbs, 6 floors climbed

walk: 1.1 miles, 18;54, 17:12 pace, 20 feet elevation gain, 80/88 avg/max HR, 107/121 avg/max cadence, 70F, 71% RH, 1 to 10 mph S wind, mostly cloudy

shoes: Kuru Atom 46.75 miles

I felt like crap when I woke up. I even took a nap around noon which I almost never ever do. I managed to drag myself out for a mile walk to keep my streak alive.

Other runners were out there doing what they do. The Chicago Marathon (results here) was held, the Boilermaker 15K (results here) was held in Utica today. Ready, Set, Glow (results here) and CanLakes were held on Saturday.

Here is what GRTC posted about the CanLakes 50M:

Last Saturday, Nick Price of Saratoga Springs, 22, and Ellie Pell of Ithaca, 29, won the 2021 CanLake 50M Ultras recording 6:05:59 and 6:21:40 hosted by GRTC. Ellie's finish time is the fastest this year in North America by a female runner. Let me repeat it again. Ellie recorded the fastest 50M time this year in Noth America at CanLake Ultras, a fairly flat course for those unfamiliar with the race. It was Nick's first ultra, and we witnessed a new start to be born since his time is #9 fastest time this year in North America.

Monday, 10/11/2021

4081 steps, 48/114 resting/max HR, 7:18 hrs sleep, 183.1 lbs, 6 floors climbed

bike: 9.49 miles, 45:42, 12.5/28.4 avg/max mph, 104 feet elevation gain, 100/125 avg/max HR, 24 avg respiration, 55/82 avg/max cadence, 61F, 96% RH, 2 to 11 mph S wind, mostly cloudy

I got out early on my shorter "Out on the pier and around" route. Why? Well ... I hadn't been on this route in a while and I needed a change of pace. It was before sunrise when I got back.

My Facebook feed was a bit full of the 125th Boston Marathon news (here, here and Danica Patrick crosses the only thing off her bucket list in 4:01:21 here) and results of Rochester runners like Heather Patterson, Wendy Abbott and Christine Antonio .

Tuesday, 10/12/2021

3141 steps, 45/124 resting/max HR, 7:28 hrs sleep, 183.2 lbs, 7 floors climbed

bike: 14.26 miles, 1:07:24, 12.7/18.3 avg/max mph, 55 feet elevation gain, 100/128 avg/max HR, 24 avg respiration,54/71 avg/max cadence, 58F, 100% RH, 1 to 8 mph SE wind, clear and a bit foggy in spots

Sunrise from the old Crescent Beach Restaurant on Edgemere Drive

I was tired since I was awake when the Colts get beat by the Ravens 31-25 in OT after being up 25-9 in the 4th quarter. I only saw the FG the Colts missed at the end of the 4th quarter and the Ravens win it in OT was a TD after getting the first possession. I only got 5.5 hours of sleep. I thought of just going back to sleep but knew I wouldn't be able to so I just got up.

I thought about a short ride but did my usual "Out to East Manitou Rd" route. I saw a nice sunrise coming so I took a picture at the old Crescent Beach Restaurant. 

walk: 1.1 miles, 18:30, 15:26 pace, 19 feet elevation gain, 83/97 avg/max HR, 110/123 avg/max cadence, 76F. 58% RH, 5 to 12 mpn SSE wind, mostly cloudy

shoes: Kuru Atom 47.85 miles

It was really warm after work so I got out for a walk before supper. There were a lot of people out walking.

Wednesday, 10/13/2021

2839 steps, 45/120 resting/max HR, 8:43 hrs sleep, 182.8 lbs, 5 floors climbed

bike: 11.67 miles, 54:23, 12.9/19/9 avg/max mph, 79 feet elevation gain, 105/126 avg/max HR, 25 avg respiration, 57/76 avg/max cadence, 65F, 89% RH, 4 to 16 mph SW wind, mostly cloudy

I went to bed last night at 9:30 AM so I was well rested for this ride. I still chose the slightly shorter "Out to Long Pond and around" route just for a chnage of pace. It was just as nice ... it's nice to ride in 

the before dawn darkness into the sunrise light.

Thursday, 10/14/2021

3455 steps, 52/107 resting/max HR, 6:55 hrs sleep, 184.1 lbs, 2 floors climbed

bike: 13.39 miles, 1:08:28, 11.7/17.1 avg/max mph, 54 feet elevation gain, 95/105 avg/max HR, 22 avg respiration, 53/75 avg/max cadence, 58F, 98% RH, 3 to 8 mph SW wind, partly cloudy

Another sunrise from the old Crescent Beach Restaurant on Edgemere Drive

I took a few more minutes to get out this morning. I still did my usual "Out to East Manitou Rd" route. My knees were a bit cranky and I did have a slower average speed. I got it done though. Today was my 100th ride of 2021, 1123.2 miles so far.

Friday, 10/15/2021

971 steps, 46/112 resting/max HR, 8:24 hrs sleep, 184.3 lbs, 9 floors climbed

bike: 11.51 miles, 54:50, 12.6/19.6 avg/max mph, 57 feet elevation gain, 97/110 avg/max HR, 24 avg respiration, 54 avg cadence, 68F, 97% RH, 1 to 10 mph W wind, cloudy

I got out for another ride on my slightly shorter "Out to Long Pond and around". My Livall helmet didn't have a charge so I wore my Noxgear Tracer 360 lighted vest. I want to make sure that drivers and walkers see me! Luckily I was riding in the road when I came upon a walker. I only saw his reflective strip across his jacket when I was 10 feet away!

Saturday, 10/16/2021

7155 steps, 47/152 resting/max HR, 7:15 hrs sleep, 182.3 lbs, 22 floors climbed

run: 3.15 miles, 28:03, 8:54 pace, 33 feet elevation gain, 140/155 avg/max HR, 152/168 avg/max cadence, 59F, 83% RH, 2 to 20 mph SW wind, cloudy

shoes: Kuru Atom 51.0 miles

It rained before I went to sleep after watching Game 1 of the ALCS (Astros beat the Red Sox 5-4). It thundered and poured for about 30 minutes just after I woke up at 6:30 AM. I waited until the early afternoon before I ventured out. My right heel felt good ... so I took it out for a run. I concentrated on landing on my right midfoot and not my heel. It felt ... sort of OK ... so I kept going. I took a few tiny walks to get my breathing under control.

Sunday, 10/3/2021 to Saturday, 10/9/2021

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, 3.3 miles.

I ran three times this week, 3.9 miles.

I biked 3 times this week, 38.23 miles.

I took 34,906 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 466 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/2). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and then got the vaccine).

Sunday, 10/2/2021

7482 steps, 48/141 resting/max HR, 8:14 hrs sleep, 183.3 lbs, 18 floors climbed

I thought about just doing a single run but my right heel hurt when I started. I cut it to a walk ... hence walk #1.

walk: 1.1 mile, 17:40, 16:05, 20 feet elevation gain, 84/105 resting/max HR, 107/158 avg/max cadence (I tried a little run for 100 yards)

shoes: Kuru Atom 39.55 miles

I was warmed up so I decided to do a run.

run: 1.1 mile, 9:55, 9:00 pace, 20 feet elevation gain, 131/143 resting/max HR, 154/161 avg/max cadence

shoes: Kuru Atom 40.65 miles

Well ... one more walk makes it a "one-athlon", a walk/run/walk.

walk: 1.1 mile, 17:44, 16:05 pace, 13 feet elevation gain, 96/108 resting/max HR, 109/122 avg/max cadence

shoes: Kuru Atom 41.75 miles

Well ... all this exercise caused my right heel to be cranky the rest of the day. The day did include another blowout win for the Buffalo Bills versus the Houston Texans at home. The Bills were billed as +18.5 favorites ... and they delivered 40-0 to go 3-1, results here.

Yesterday, Saturday 10/2/2021, there were 612 finishers of the Wineglass 5K, results here. Today, there were 1685 finishers of the Wineglass Half Marathon, result here.

Monday, 10/4/2021

7865 steps, 44/104 resting/max HR, 9:08 hrs sleep, 12 floors climbed

walk: 1.1 mile, 17:28, 15:52 pace, 9 feet elevation gain, 85/110 avg/max HR, 109 avg cadence, 61F, 100% RH, 7 mph ENE wind, light drizzle

shoes: Kuru Atom 42.85 miles

I could barely move yesterday after my "one-athlon" plus I didn't sleep well so I set my alarm for 6:35 instead of 5:35 to rest another hour. I woke up at 6 AM so I got another 25 minutes of sleep. So ... no walk this morning. I took my walk after work when I could move better. My pace was sort of OK and my right heel sort of felt OK.

Tuesday, 10/5/2021

3927 steps, 47/108 resting/max HR, 8:53 hrs sleep, 183.6 lbs, 4 floors climbed

bike: 13.40 miles, 1:11:48, 11.2/16.9 avg/max HR, 88/98 avg/max HR, 21 avg respiration, 52/72 avg/max cadence, 61F, 100% RH, 8 to 12 NNE wind, cloudy

I got out a bit late on my "Out to East Manitou Rd" route. I could have and probably should have gone shorter. Why? Well ... my knees hated me. There weren't any sharp pains but just a dull ache. My speed and cadence were both slow ... but I got it done. I'm kind of stubborn.

Wednesday, 10/6/2021

3915 steps, 45/110 resting/max HR, 6:45 hrs sleep, 183.7 lbs, 5 floors climbed

bike: 11.49 miles, 53:00, 13.0/18.3 avg/max mph, 65 feet elevation gain, 101/116 avg/max HR, 24 avg respiration, 56/77 avg/max cadence, 60F,  100% RH, 3 mph ENE wind, cloudy

I got out on my slightly shorter "Out to Long Pond and around" route. My knees felt better than yesterday. I got out and back before my Garmin Edge 530 changed from night to day lighting. It changes at sunrise. I got done at 7:12 AM which was a minute before sunrise according to Sunrise and sunset times in Rochester, October 2021 (timeanddate.com). 

Thursday, 10/7/2021

3016 plus 3000 estimated steps, 51/138 resting/max HR, 9:55 hrs sleep, 181.6 lbs, 5 floors climbed

run: 1.1 mile, 11:02, 9:11 pace, 25 feet elevation gain, 130/140 avg/max HR, 155/162 avg/max cadence, 65F, 100% RH, 4 to 9 mph E wind, mostly sunny

shoes: Kuru Atom 43.95 miles

I slept in so I knew I had to get out after work. I just wanted to get it done so I ran. My right heel hurt but I sucked it up. I am so out of running shape.

I forgot my Garmin Venu when I went onsite at L3Harris during the afternoon so I added an estimated 3000 steps.

Friday, 10/8/2021

1608 steps, 47/98 resting/max HR, 8:56 hrs sleep, 182.0 lbs, 2 floors climbed

bike: 13.34 miles, 1:05:24, 12.2/17.3 avg/max mph, 53 feet elevation gain, 89/101 avg/max HR, 23 avg respiration, 52/73 avg/max cadence, 63F, 100% RH, 9 to 12 mph NE wind, cloudy

I slept in since I took a vacation day so I got out in the mid-morning on my usual "Out to East Manitou Rd" route. I saw the same beautiful scenery ... the ponds on one side and Lake Ontario on the other. The Lake was calm. The swans were out on Buck Pond. I saw 2 blue herons on Long Pond and one gliding in for a landing on Buck Pond. I do love this route. 

Saturday, 10/9/2021

4093 steps, 50/144 resting/max HR, 6:32 hrs sleep, 4 floors climbed

Christine and her brothers, Rich and Bill, made up a date a couple months ago to meet up at the Bob Evan's in Warren PA for lunch. Well ... that day was today. Christine and I had talked about heading down the night before, staying the night so we wouldn't have to drive 3 hours on Saturday morning. Well ... we didn't get around to it. So ... we had to get up and drive 3 hours. Our mapping technology failed a bit in Jamestown NY. I could have sworn I had a left turn arrow when I turned left into front of two lanes of traffic at the start of a green light. I got through without scraping paint or even a horn honked. I was frazzled when we got to Bob Evan's and happy to stop for some coffee and food. We all enjoyed meeting up with Bill and his wife Patty along with Rich and his wife Jill. Christine thought I looked bad so she drove all the way back to Buffalo. She let me drove after she almost sideswiped a small car on I90 in Buffalo. The truth is she didn't see it since it was so low to the ground. I saw it luckily before she turned into that car. She was flustered and let me drive after we found a safe place off I90 to park and switch places. So ... two close calls ... knock on wood ... we didn't have another!

run: 1.7 miles (estimated), 15:45 (estimated), 9:16 (estimated), 14 feet elevation gain, 131/142 resting/max HR, 148/161 avg/max cadence, 65F, 82% RH, 4 mph SSE wind, cloud

shoes: Kuru Atom 45.65 miles

I had a Redbox DVD to take back so I ran to the 7-11 on Lake Ave to take it back. I must have paused my Garmin when I stopped to tie my left shoe. I didn't think I did but I must have. I did run (or slowly trot) all the way back.

Sunday, 9/26/2021 to Saturday, 10/2/2021 - Run Our River 5K

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, 1.1 miles.

I ran twice this week, 6.25 miles.

I biked 4 times this week, 49.65 miles.

I took 28,555 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 459 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/25). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and then got the vaccine).

Sunday, 9/26/2021 

5453 steps, 51/151 resting/max HR, 6:56 hrs sleep, 183.1 lbs, 8 floors climbed

run: 3.1 miles, 27:16, 8:47 pace, 41 feet elevation gain, 140/157 avg/max HR, 157/167 avg/max cadence, 60F, 55% RH, 3 to 12 mph W wind, mostly sunny

shoes: Kuru Atom 34.2 miles

Yes ... I ran a 5K. I was inspired (OK ... a bit sad TOO) that the Rochester 5K and Half was being held today. So ... I slowly ran while I thought of all those runners and the sole marathon runner, Tim Dwyer, who got permission to run his 100th marathon. He ran the "second' half first and then the normal Half route. 

I chose my simple out and back "Out to Dewey Ave" route. I was slow and it hurt a bit. It wasn't enjoyable but I'm stubborn so I ran with a few tiny walk breaks. I really think that I have regressed to a "out of running" shape ... which sucks. Anyway ... I got it done.

Anyway ... there were 334 finishers in the Rochester 5K, results here. There were 637 finishers in the Rochester Half, results here. Tim Dwyer finished his 100th marathon in 3:59:51, result here. The Muddy Sneaker 20K was held yesterday down at the High Tor Wilderness Area. A 17 year old named Jack-Henry  Fricon finished first by 10 minutes in 1:44:44, results of 94 finishers here.

NFL today. The Buffalo Bills won 43-14 against the Washington Football Team, result here. The WFT tried to make a game of it at 21-14 but the Bills led at HT 27-14 and never looked back. Josh Allen passed for 4 TDs and ran in another TD.

Lots of excitement in the NFL elsewhere. Two highlights were the Baltimore Ravens over the Detroit Lions, 19-17, with the longest FG in NFL history, 66 yards as time expired, video here. The San Franciso 49ers gave Aaron Rodgers of the Green Bay Packers 37 seconds to beat them ... so he drove GB down (as GB played way too soft) for a game winning FG as time expired 30-28, result here. 

Monday, 9/27/2021

5696 steps, 48/98 resting/max HR, 7:03 hrs sleep, 182.1 lbs, 10 floors climbed

walk: 1.1 miles, 19:33, 17:48 pace, 20 feet elevation gain, 82/92 avg/max HR, 100/138 avg/max cadence, 60F, 96% RH, 4 to 17 mph SSW wind, light drizzle

shoes: Kuru Atom 35.3 miles

It was wet out so I just did a walk this morning. I wore my new knee high compression socks. They helped me heel a wee bit.

Well ... I ran out of my thyroid med so I had to message my PCP. And ... I mentioned my right heel issue. He refilled my med and referred me to PT. I probably should have done the latter months ago ... you think?

Tuesday, 9/28/2021

6843 steps, 51/158 resting/max HR, 183.6 lbs, 7 floors climbed

run: 3.15 miles, 26:50, 8:31 pace, 12 feet elevation gain, 142/161 avg/max HR, 157/169 avg/max cadence, 56F, 73% RH, 2 to 8 mph W wind, mostly cloudy

shoes: Kuru Atom 38.45 miles

I didn't walk, run or bike this morning ... it felt weird. I also tried to walk as little as possible during the day. Why? I was running the Run Our River - September 5K at 6:15 PM. I got down to the race venue at 700 Exchange St at 5:30 PM. I sat in the Chevy Trax until 6 PM and then got out to stretch. I met up Bob Dyjak and Roger Howe.

And ... we were off! My plan was to start slow and hold on. Well ... I started out harder than I should have and paid for it mile 2 and 3. I did break 27 minutes. My splits were: 8:08, 8:53, 8:35 and 8:09 over the last 0.15 mile. I took some walk breaks in miles 2 and 3 to get my breathing under control. 

I was out of breath when I crossed the finish line. I immediately grabbed the first bottle of water that I could find and gulped some mouthfuls. Ahh!!! I stretched a bit before I started to walk the 1/2 mile back to the Chevy Trax. My 97th 5K was in the book.

I did OK, 39th out of 72, 4th out of 8 in my M 60-69 age group. A solid middle of the pack ... but better than a DNS.

Wednesday, 9/29/2021

5213 steps, 49/113 resting/max HR, 7:25 hrs sleep, 183.3 lbs, 6 floors climbed

bike: 11.62 miles, 52:39, 13.2/19.6 avg/max mph, 63 feet elevation gain, 59/81 avg/max cadence, 52F, 96% RH, 7 mph SW wind, mostly cloudy

It took a bit of willpower to get out the door on the bike this morning. It was a bit chilly so I wore my Brooks beanie and zipped my Brooks jacket all the way to my neck. I was cold for a few miles but I warmed up. I was a bit late getting out so I chose my "Out to Long Pond and around" route. I saw a long blue heron at the boat launch on Buck Pond. 

I went out with my Garmin HR strap. Where did I find it? Well ... after a lot of looking after I got back ... it fell out of my padded bike shorts! I had indeed worn it when I put them on in the dark of the kitchen ... just not around my chest ... lol! My stats don't include my heart rate.

Thursday, 9/30/2021

1934 steps, 47/137 resting/max HR, 7:09 hrs sleep, 184.4 lbs, 4 floors climbed

bike: 13.60 miles, 1:03:44, 12.8/27.8 avg/max mph, 120 feet elevation gain, 110/132 avg/max HR, 27 avg respiration, 56/83 avg/max cadence, 56F, 78% RH, 4 to 15 mph NNE wind, partly cloudy

I got out on the bike and chose my "Out on the pier and Janes" route. I stopped by the local 7-11 on Lake Ave to put back our latest 2 Redbox DVDs, "Cruella" and "Jurassic Hunter". One of these days we will watch Cruella. I could make an ISO copy of each since my last 2 blank DVDs were duds.

Christine and I headed out after work to the calling hours for Gage Steven Turner at John's Lutheran Church in Farmington. Gage was Guy Turner's son who has been Lea Ann Sawyer's (my cousin - daughter of Aunt Pat and the late Uncle Elmer) boyfriend for 11 years. He died after a motocross accident at the Hogback Hill Motocross, news link here. His obituary is here. We consoled Guy and talked to Lea Ann for a while before we headed back. We almost had an accident on I-590N on the way back when I got boxed in by a car in front and cars to the left ... and another car tried to merge into our middle lane from the first lane. Christine was a bit concerned! I got out of that lane quickly and got to some open road.

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

I walked 5 times in September for 5.6 miles, 1.16 miles/walk. I have walked 98 times for 141.18 miles, 1.44 miles/walk so far in 2021. 

I ran 4 times in September for 8.46 miles, 2.12 miles/run. I have ran 103 times for 331.02 miles, 3.21 miles/run so far in 2021.

I ran 1 race in September.

 9/28 Run Our River 5K - September, 26:50, 8:31 pace, 39th out of 72, 4th out of 8 in my M 60-69 age group

I biked 21 times in September for 267.11 miles, 12.72 miles/bike. I have biked 91 times for 1133.22 miles, 12.45 miles/bike

I walked 111,042 steps in September and 1,523,582 steps so far in 2021

So ... I'm still getting out there. I mainly biked in September but I did dabble in walking and running. These two hurt even though I stretch. I did get the OK to go to PT on Tuesday from my PCP but I haven't picked up the phone to make an appointment.

Friday, 10/1/2021

2472 steps, 48/118 resting/max HR, 8:57 hrs sleep, 183.8 lbs, 7 floors climbed

bike: 13.32 miles, 1:01:11, 13.1/17.2 avg/max mph, 38 feet elevation gain, 104/125 avg/max HR, 25 avg respiration, 59/84 avg/max cadence, 55F, 78% RH, 8 mph SSW wind, partly cloudy

I got out on my usual "Out to East Manitou Rd" route. I could see that the sunrise was going to be nice so I stopped at the closed Crescent Beach restaurant and waited for a few minutes for the sunrise while I took some pics. Always a good way to start the day.

Saturday, 10/2/2021

944 steps, 49/115 resting/max HR, 7:13 hrs sleep, 183.6, 3 floors climbed

bike: 11.13 miles, 53:15, 12.5/27.1 avg/max mph, 112 feet elevation gain, 100/122 avg/max HR, 24 avg respiration, 60F, 61% RH, 2 to 18 mph W wind, mostly cloudy

I got out a nice "Out on Janes & Island Cottage" route. It was a bit warmer and windy but still enjoyable as ever on the bike. Both my Garmin Varia rearview radar and cadence meter didn't sync up with my Garmin Edge 530. I will have to investigate that ... after a 3 to 4 hour map update gets done ... which failed after 1 hour.

Sunday, 9/19/2021 to Saturday, 9/25/2021

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, 1.1 miles.

I ran once this week, 1.11 miles.

I biked 5 times this week, 72.71 miles.

I took 22,215 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 452 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/18). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and then got the vaccine).

Sunday, 9/19/2021 

682 steps, 51/119 avg/max HR, 8:03 hrs sleep, 183.0 lbs, 5 floors climbed

bike: 20.34 miles, 1:35:04, 12.8 avg/max mph, 140 feet elevation gain, 100/115 avg/max HR, 24 avg respiration, 54/80 avg/max cadence, 51 to 60F, 70% RH, 3 to 10 mph E wind, mostly sunny

I got out pretty early for a Sunday at 7:31 AM. It was a bit cooler so I wore long pants, long sleeve tech and Brooks jacket. I headed out on my "Out to East Manitou Rd and around" route. I saw 9 blue herons on my ride: 1 in a creek on the LOSP trail, 2 on Cranberry Pond and 6 on Long Pond. I decided to extend the ride by going straight when I got to Greenleaf Rd instead of turning left. I felt good so I kept going. I went into my "Out on the pier and around" route but cut it a bit short by heading up Greenleaf Rd. Still ... it was my long bike ride ever on my "Black Beauty" Trek. I was out so long that the temperature went up 10 degrees by the time I got back.

Later, I watched the Bills vs Dolphins game that was held down in Miami. The Bills totally dominated Miami and won 35-0. A unexciting Bills win is boring but still a win.

Oh ... Christine got a text from Tati at 1:40 PM that they were in Alabama and stopping for something to eat before continuing onward to Lake Charles, Louisana. 

Monday, 9/20/2021

3909 steps, 48/125 avg/max HR, 182.8 lbs, 6 floors climbed

bike: 17.92 miles, 1:23:05, 12.9/24.7 avg/max mph, 122 feet elevation gain, 109/132 avg/max HR, 58/80 avg/max cadence, 56F, 94% RH, 2 to 7 mph S wind, clear then sunny

I woke up, looked at my watch, saw it was 4:27 and AM and knew I wouldn't be able to go back to sleep. What do do? Read some email and Facebook then get out on my bike at 5:42 AM, of course! It was a bit cool so I wore pants, long sleeve tech and Brooks pants. It was dark so I was glad that my headlamp, taillamp, Livall helmet and I saw a full moon low on the western horizon when I started heading west. It begged for some attention so I stopped at Buck Pond and Long Pond to take pictures. The moon set at 6:10 AM when I was heading west next to Cranberry Pond. 

Full moon setting on Buck Pond at 5:59 AM

Full moon setting on Long Pond at 6:06 AM

Full moon setting on Long Pond at 6:05 AM - 4X

The eastern sky was showing red, pink and yellow on the horizon as I was heading east. I got the idea to get sunrise pictures so I heading out on the pier. I was along side the Genesee River so the sun rose so I got more pictures. 

The sunrise on Lake Ontario taken from Ontario Beach Park at 6:56 AM

 

The sunrise on Lake Ontario taken from Ontario Beach Park at 6:57 AM - 4X

The obligatory sunrise selfie from the Ontario Beach Park at 6:58 AM

A woman was also taking sunrise pictures and took some pictures of me too. She was kind enough to text them to me.

A picture of me taking sunrise pictures

Oh ... Christine got a text from Tati at 12:24 AM this morning that she and David had made it to Lake Charles, Louisiana. She texted that they had a flat tire that needed to get repaired on the way. I am sure that there is a story there!

Tuesday, 9/21/2021

3984 steps, 45/120 avg/max HR,  8:51 hrs sleep, 182.6 lbs, 8 floors climbed

bike: 9.63 miles, 47:08, 12.3/29.4 avg/max mph, 112 feet elevation gain, 103/132 avg/max HR, 55/95 avg/max cadence, 66F, 74% RH, 2 to 16 mph SSE wind, cloudy

I got out for a bit of different scenery ... plus to take back my latest Redbox DVD, "Black Widow". Yes ... I "watched" it ... err ... copied it so I can watch it at a later date. Maybe I will convert my physical DVDs to ISO or MP4 files. That way, it's all 1s and 0s instead of a DVD. Hundreds of DVDs can weigh quite a bit and take up room. Then I would have to figure out a way to play ISOs on my TV. Hmm.

Wednesday, 9/22/2021

5074 steps, 47/103 avg/max HR, 6:35 hrs sleep, 183.2 lbs, 7 floors climbed

walk: 1.1 miles, 17:52, 16:13 pace, 8 feet elevation gain, 83/110 avg/max HR, 109/158 avg/max cadence, 66F, 100% RH, 2 to 11 mph E wind, overcast

shoes: Kuru Atom 29.99 miles

Halloween is coming ... chalkart from Instagram's chalk.mom

I heard rain overnight so I knew a walk on tap in the morning. I stretched my right heel before I headed out. It felt an itty bit better so I am an itty bit hopeful about running sometime before 2021 ends. I have to concentrate on stretching a LOT more than I have been ... :-(.

Thursday, 9/23/2021

2003 steps, 48/145 avg/max HR, 7:12 hrs sleep, 182.9 lbs, 3 floors climbed

run: 1.11 miles, 10:26, 9:24 pace, 23 feet elevation gain, 136/157 avg/max HR, 153/165 avg/max cadence, 64F, 100% RH, 1 to 10 mph SW wind, rain

shoes: Kuru Atom 31.1 miles

It was raining and it was forecast to rain all morning. What to do? Well ... either walk or run of course! I chose to run to get it done. Yes ... my right heel hurt a bit ... but not as much as I expected. I am trying to stretch it as much as possible and crossing my fingers and toes

Friday, 9/24/2021

2735 steps, 48/115 avg/max HR, 6:44 hrs sleep, 183.4 lbs, 6 floors climbed

bike: 13.33 miles, 1:02:16, 12.8/17.9 avg/max mph, 50 feet elevation gain, 100/117 avg/max HR, 56/77 avg/max cadence, 56F, 74% RH, 3 to 11 mph SW wind, partly cloudy

Back on the bike after a couple days of rain in the morning. I did my usual "Out to East Manitou Rd" route. I saw 5 blue herons in their usual spots on Long Pond. Do blue herons have usual spots?

I was told by Tati that David started his new job down at L’Auberge Lake Charles Casino Hotel in Lake Charles, LA (llakecharles.com) in Lake Charles, LA today. She doesn't start until next week. So ... they have been lounging by the pool ... rough!

Saturday, 9/25/2021

3828 steps, 48/118 resting/max HR, 8:29 hrs sleep, 182.5 lbs, 6 floors climbed

bike: 11.49 miles, 52:49, 13.1/21.6 avg/max mph, 69 feet elevation gain, 107/122 avg/max HR, 54/76 avg/max cadence, 55F, 66% RH, 2 to 11 mph S wind, mostly cloudy

I got out on the bike on my slightly shorter "Out to Long Pond and around" route. It was a bit windy but just as enjoyable as ever. 

I headed out to Palmyra to see my daughter, Karen, for a while in the afternoon. I took out her trash and recycling along with watching a couple Stephen Colbert monologues.

Sunday, 9/12/2021 to Saturday, 9/18/2021

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, 1.1 miles.

I ran once this week, 1.1 miles.

I biked 5 times this week, 63.03 miles.

I took 32,966 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have done a bit of research. I think I have plantar fasciitis in my right heel. So ... I will be walking for a while or running a mile every so often. I can still walk slowly and bike. Yes, I know I should go to see the doctor. I bought a new pair of Kuru Atom walking shoes from www.kurufootwear.com on 8/1. Their claim that they help anyone with foot problems spoke to me since my feet really hurt after a day of walking. I also bought 2 Solemenders to help ice my right heel.

BTW, I am on a 445 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/11). There were a few days when a mile was all I could walk or limp.

COVID-19: I have a L3Harris Vaccinated badge to put on my L3Harris badge when I work for Ricoh on -site but I still wear a mask. L3Harris went back to all mask policy despite vaccination status on 8/3. I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and then got the vaccine).

Sunday, 9/12/2021 

4544 steps, 48/137 resting/max HR, 7:14 hrs sleep, 185.3 lbs, 18 floors climbed

run: 1.1 miles, 10:17, 9:20 pace, 7 feet elevation gain, 128/143 avg/max HR, 153/165 avg/max cadence, 73F, 73% RH, 4 to 20 mph W wind, cloudy

shoes: Kuru Atom 27.79 miles

Yes ... a run. The weather looked a bit iffy for a bike and I wanted to just get out and get it done. I stretched my right heel the best I could ... and headed out. It hurt a bit ... but I kept going. It hurt a bit more at about 1/2 mile ... I walked for a few feet. I didn't want to walk it in for another 1/2 mile so ... I ran again ... it hurt a bit ... but I kept running. I got it done. I took 2 ibuprofen when I got back inside.

Later ... I watched the Buffalo Bills play the Pittsburgh Steelers at Highmark Stadium in Buffalo. The Bills looked good up 3-0, 10-0, 10-3, 10-6 ... until the Steeler just shoved aside. The Steelers scored 1 TD and then another TD on a blocked punt with 10 minutes to go to take a 10-20 lead. Then it was FGs the rest of the way. The Bills lost 16-23.

Then we got dressed and headed out the Cracker Barrel by Marketplace Mall to meet up with my youngest son, David, and his girlfriend, Tati. They told us all about their plan to move down to Lake Charles, Louisana on Friday. It will be a 2 day drive with an overnight stay in Nashville. They will each be driving their car. David will be a cash office supervisor and Tati will be a slot attendant/supervisor at L'auberge Casino, L’Auberge Lake Charles Casino Hotel in Lake Charles, LA (llakecharles.com). 

David & Tati

Christine & me (Christine dressed up so I did too, lol)

David really applied pressure for us to adopt one of their cats. Perhaps we will take a look at her while Karen takes care of 2 of their 4 cats. The plan is for them to stay on property for 2 to 3 weeks so they can get their first paychecks and get an apartment. Then they will come back up for their stuff that is in storage and 2 of their 4 cats.

Much later ... there was a line of severe thunderstorms that moved through after 11 AM. Well ... there was a confirmed EF1 tornado in Livingston County at 1 AM with estimated winds of 110 mph that was on the ground for 0.8 mile and 75 yards wide. A 10whec link here and National Weather Service link here. There were no injuries but a barn was damaged and tree uprooted.

Monday, 9/13/2021

4657 steps, 46/110 avg/max HR, 7:56 hrs sleep, 186.0 lbs, 9 floors climbed

bike: 13.33 miles, 1:05:32, 12.2/17.2 avg/max mph, 50 feet elevation gain, 92/104 avg/max HR, 24 avg respiration, 53/75 avg/max cadence, 60F, 100% RH, 1 to 9 mph SW wind, partly cloudy

I got out on my usual "Out to East Manitou Rd" route. I didn't let the damp ground from last night's rain stop me. I saw lots of blue herons (1 on Buck, 4 on Long and 1 on Cranberry). I also had a lengthy (about 2 to 3 minutes) stop for a school bus on Island Cottage. A bus driver was loading a disable child into a mini-bus. I am sure that the stopped traffic was just as pleased as I was ... not very.

Tuesday, 9/14/2021

6522 steps, 46/115 resting/max HR, 8:07 hrs sleep, 183.8 lbs, 6 floors climbed

bike: 13.51 miles, 1:01:48, 13.1/19.4 avg/max mph, 60 feet elevation gain, 99/116 avg/max HR, 24 avg respiration, 56/74 avg/max cadence, 61F, 98% RH, 1 to 9 mph SE wind, cloudy

I got out on my usual "Out to East Manitou Rd" route. I saw lots of blue herons again (1 on Buck and 6 on Long). A question for Google: "Is there an albino blue heron or am I seeing a stork on Long Pond"? Well ... Google says that there is a "great white heron", link to a Sibleyguides 2007 entry here and images here.

Wednesday, 9/15/2021

4419 steps, 46/102 resting/max HR, 6:58 hrs sleep, 183.7 lbs, 7 floors climbed

walk: 1.1 miles, 18:05, 16:28 pace, 9 feet elevation gain, 84/98 avg/max HR, 109/118 avg/max cadence, 70F, 90% RH, 2 to 8 mph S wind, overcast

shoes: Kuru Atom 28.89 miles

It was a bit wet out so I just took a walk on my "Another mile" route.

Well ... we now are catsitting a cat. David and her girlfriend, Tati, are moving to Lake Charles, Louisiana on Friday so ... we have Nebula, one of their 4 cats. We drove out to Geneva after work. David wasn't expecting us but made up a box with a cat bed for us. His apartment was mostly all packed. We hugged and wished him well on his journey. The sunset was very lovely was we drove west back to Rochester. 

This sunset picture of 9/15 was posted on Facebook by Christopher Irick

We stopped at the pet store next to Wegmans Latta for pet supplies (food, dish, litter, litter box and scooper) on the way home. Nebula explored her new surroundings and meowed a lot before settling down for the night. 

Thursday, 9/16/2021

6283 steps, 49/109 resting/max HR, 183.4 lbs, 4 floors climbed

Well ... today is my 64th birthday. It's another revolution around the sun as Bill Murphy would say. Bill Murphy at last Facebook post was out somewhere doing another Mainly Marathon half. He does this daily for 6 to 8 days in a row ... BTW ... he is 73 years old!

A bit of reflection is warranted. What have I learned? Well ... my 63rd year was bit of a struggle. My right heel has been bothering me since early June. I have tried buying new shoes and various other things that sometimes I even try to use. I stretch more than I usually do but not as much as I should. I am getting closer to going to the doctor. I am on day 450 of my walk/run/bike greater than 1 mile streak ... so I am stubborn. Some might say I am stupidly stubborn ... my wife, my daughter ... even my ex-wife, lol.

bike: 13.29 miles, 1:01:09, 13.0/18.0 avg/max mph, 54 feet elevation gain, 100/110 avg/max HR, 24 avg respiration, 55/70 avg/max cadence, 58F, 100% RH, 2 to 6 mph SW wind, clear then sunny

My first moving selfie!

My darling wife, Christine, had to hold Nebula when I backed my bike out this morning. I was afraid that the cat would bolt when I opened the door.

I reflected on my life as I rode on my favorite "Out to East Manitou Rd" route. I am thankful for my journey. It's had some ups, downs and middles. Anyway ... I saw 8 herons today: 2 blue on Cranberry, 5 blue and 1 white on Long. I like looking for them on the way back when I am riding with the ponds on my right. They are quite skittish so I don't try to take pictures of them too often.

I looked at the various birthday emails in my Yahoo inbox. The one that caught my eye was a FREE 12" 1-topping pizza from Salvatore's. So ... I went to the Salvatore's on Latta after work. It was all ready when I got there. It smelled good in the car ... it was delicious to our taste buds too! Mmm!!!

Friday, 9/17/2021

4571 steps, 48/118 resting/max HR, 7:28 hrs sleep, 183.2 lbs, 9 floors climbed

bike: 9.48 miles, 46:26, 12.2/30.2 avg/max mph, 93 feet elevation gain, 101/135 avg/max HR, 23 avg respiration, 54/88 avg/max cadence, 64F, 96% RH, 1 to 6 mph W wind, hazy

I needed a change of scenery so I rode my "Out on the pier and around" route. Lake Ontario was calm. Nebula was calmer today and didn't hang around us as much. She did walk across my laptop twice though, lol!

Saturday, 9/18/2021

1970 steps, 46/122 avg/max HR, 11:05 hrs sleep (more like 7 hours since I was in bed on the laptop before going to bed and after waking up), 181.9 lbs, 7 floors climbed

bike: 13.32 miles, 59:08, 13.5/19.3 avg/max mph, 51 feet elevation gain, 105/128 avg/max HR, 26 avg respiration, 57/73 avg/max cadence, 71F, 92% RH, 9 to 13 WSW wind, mostly cloudy

I got out a bit later on my usual "Out to East Manitou Rd" route. There was a headwind on the way out so the tailwind pushed me home. I saw 5 herons: 2 on Cranberry, 2 blue and 1 white on Long) plus the usual swans: 8 on Buck and 5 on the little pond at the end of the LOSP trail. I saw more runners, bikers and walks than usual since it was later.

Then my darling wife, Christine, and I showered and got ready to head the road to see my sister, Diane, and her husband, Jim. They live down in Lexington KY and were up visiting his parents and seeing people. We met at the Applebee's on Bay Rd in the Wegmans plaza. I didn't recognize Jim with his gray beard. Diane was as skinny as ever. We spent a lot of time talking, looking at the menu, eating, talking ... and more talking.

Mmm .... a half rack of ribs with honey BBQ sauce

A picture of us taken by our waitress, Shelly

Jim and Diane DeMent

Then we headed to Bill Gray's on the Pier for 2 medium chocolate milkshakes. It was just after 2:30 PM so they were 1/2 price. We sipped them while we watched the seagulls and pigeons compete for scraps from people along the Genesee River. They watched us too with their beady eyes, lol!

Christine got a text from Tati at 9:27 PM that she and David had just checked into their AirBnB in Nashville. We had called them around 2 PM and she said that they were between Cleveland and Columbus. She said that they had taken a four hour nap in the middle of the night because they were falling asleep while driving. Christine and I had not liked their idea of starting out at midnight ... and that was why.