Sunday, 11/14/2021 to Saturday, 11/20/2021

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, 8.15 miles.

I ran 3 times this week, 14.32 miles.

I didn't bike this week.

I took 45.966 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 am pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.

BTW, I am on a 508 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/13). 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, 11/14/2021

5891 steps, 47/135 resting/max HR, 9:53 hrs sleep, 184.9 lbs, 13 floors climbed

walk: 2.06 miles, 27:26, 13:18 pace, 17 feet elevation gain, 99/138 avg/max HR, 122 avg cadence, 40F, 84% RH, 5 to 22 mph SSE wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 255.39 miles

I got out for a brisk walk. It was a bit chilly so I put the pedal to the metal for a 13:05 first mile and a slightly slower 13:31 second mile.

Monday, 11/15/2021

11010 steps, 49/131 resting/max HR, 7:16 hrs sleep, 185.8 lbs, 13 floors climbed

4.2 miles (estimated, 3.15 measured),  39:00 (estimated, 30:23 measured), 9:20 pace (estimated, 9:38 measured), 125/137 avg/max HR, 151/170 avg/max cadence, 36F, 100% RH, 1 to 12 mph WSW wind, drizzle

shoes: Brooks Adrenaline GTS20 black: 259.59 miles

It was a dark, cold and damp when I looked out the window around 6 AM. I tried to think of reasons not to go out on a run ... couldn't find any ... so I got up, got downstairs, got dressed and got outside before I could change my mind. It was definitely cold and damp but at least it was getting light. I had dug out my Brooks 1/4 zip long sleeve pullover so it kept me a bit warm as I started a slow run. I estimate my pace during the first mile was about 9:00 ... and then I found out that I had not pressed the start on my Garmin Venu hard enough. Drat! That took a bit of piss and vinegar out of my sails during the rest of the run so I took some walk breaks to catch my breath and wonder why I was running and not walking. I thought about cutting the run shorter but I kept on my planned "Out by the pier" route of 4.2 miles. I am kind of stubborn so I kept on my slow run pace and got it done. My splits were: 9:54, 9:26 and 9:47 ... kind of slow.

I walked a bit more than usual during work and got over 10,000 steps. My right heel hurt a bit in the evening. :-(.

Tuesday, 11/16/2021

8976 steps, 47/106 resting/max HR, 7:50 hrs sleep, 185.5 lbs, 12 floors climbed

walk: 2.0 miles, 29:07, 14:34 pace, 16 feet elevation gain, 88/101 avg/max HR, 119/164 avg/max cadence, 36F, 91% RH, 2 to 12 mph W wind, partly cloudy

shoes: Brooks Adrenaline GTS20 black: 261.59 miles

I got out for a 2 mile walk on my usual "Another 2" route. My splits were: 14:38 and 14:29. I got in more steps at work when I did my usual "look-see" on the printers in the 4 L3Harris SAS buildings.

Wednesday, 11/17/2021

10269 steps, 50/141 resting/max HR, 6:16 hrs sleep, 185.7 lbs, 22 floors climbed

run: 4.66 miles, 41:26, 8:54 pace, 65 feet elevation gain, 133/144 avg/max HR, 160/173 avg/max cadence, 36F, 80% RH, 11 to 14 mph S wind, wind chill 28F, cloudy

shoes: Brooks Adrenaline GTS20 black: 266.25 miles

I got out and knew I needed to test my right heel if I wanted to run my 10th Race with Grace 10K in 8 days. So ... I ran my "Out by the pier and around" route of about 4.5 miles. I took it out slow and steady. I only stopped for 2 tiny walk breaks to catch my breath. My splits were: 9:03, 8:51, 8:49, 9:06 and 8:36 over the last 0.66 mile. So ... I signed up for my 10th Race with Grace 10K in the evening. I am still on the fence for signing up for my 11th Freezeroo series. But ... a runner does what a runner does.

Thursday, 11/18/2021

5231 steps, 44/101 resting/max HR, 8:13 hrs sleep, 184.5 lbs, 7 floors climbed

walk: 2.0 miles, 27:20, 14:41 pace, 19 feet elevation gain, 86/100 avg/max HR, 119/153 avg/max cadence, 50F, 100% RH, 9 to 24 mph W wind, light rain

shoes: Brooks Adrenaline GTS20 black: 268.25 miles

My weather app said "rain starting in 5 minutes" ... but I didn't let that stop me from getting up, dressed and out into the pre-dawn darkness. It was warm and forecast to get colder during the day. I dressed in shorts, long sleeve tech, Brooks hat and Brooks light gloves. I set my walk pace to "brisk" and could see the drizzle/rain in my headlamp. I thought to myself ... "my mother would think I am crazy". But ... I was out there doing what I do. My splits were: 13:32 and 13:48.

Friday, 11/19/2021

9107 steps, 46/138 resting/max HR, 7:36 hrs sleep, 185.0 lbs, 21 floors climbed

run: 5.46 miles, 49:17, 9:02 pace, 77 feet elevation gain, 131/140 avg/max HR, 158/168 avg/max cadence, 36F, 21 mph W wind, wind chill 25F, cloudy

shoes: Brooks Adrenaline GTS20 black: 273.71 miles

Today's run was designed to prove to me that I can run the Race with Grace 10K on Thanksgiving (cut to the chase ... mission accomplished). I wanted 5 miles. I had 2 routes in mind: the first was a simple out and back on the LOSP Trail to Island Cottage and the second was a slightly longer "Out on the pier and around" route. The moment I stepped outside and felt the wind I opted from the second route. The first route would have put me into the wind for the whole way out and would have brutal. The second route was a loop and I wouldn't face the wind (mostly) until I had warmed up. The wind in my face that I felt running west out of the Greenleaf Meadows complex was brutal enough. I set a nice, slow and steady pace. The wind coming back from the pier and west on Beach Ave was brutal but I was warm. My thighs tightened up as I went by 5 miles ... I kind of expected that. I stretched out a lot when I got home. My splits were: 8:58, 8:49, 8:55, 9:07, 9:27 and 8:51 over the last 0.66 mile.

Saturday, 11/20/2021

5391 steps, 44/102 resting/max HR, 7:25 hrs sleep, 185.0 lbs, 19 floors climbed

walk: 2.1 miles. 27:31, 13:07 pace, 50 feet elevation gain, 94/108 avg/max HR, 120 avg cadence, 34F, 80% RH, 6 mph S wind, wind chill 29F, sunny

shoes: Brooks Adrenaline GTS20 black: 275.81 miles

It was clear overnight so it was around freezing when I stepped outside. I had on my Brooks tights and 1/4 zip long sleeve pullover. The wind made for a brisk and chilly walk. I warmed up after a mile but I didn't dawdle since I had a good pace going. My splits were: 13:10 and 13:03. 

Sunday, 11/7/2021 to Saturday, 11/13/2021

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, 6.05 miles.

I ran 4 times this week, 13.46 miles.

I didn't bike this week.

I took 48,322 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 am pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 3 times last week. Yes, granted it was 2.25, 2.75 and 3.16 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though (kind of too cold now though).

BTW, I am on a 501 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/6). 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, 11/7/2021

5283 steps, 47/144 resting/max HR, 8:49 hrs sleep, 182.5 lbs, 8 floors climbed

run: 3.1 miles, 26:38, 8:35 pace, 36 feet elevation gain, 135/149 avg/max HR, 159/167 avg/max cadence, 40F, 53% RH, 5 to 12 mph SSW wind, sunny

shoes: Brooks Adrenaline GTS20 black: 236.77 miles

I got out for a nice 5K on my "Out to Dewey Ave". It's a simple out and back to Dewey Ave on the LOSP Trail. My right heel was a little bit cranky but it loosened up. I thought about stopping for a tiny walk break but I kept on running. My splits were: 8:44, 8:36, 8:30 and 7:41 over the last 0.1 mile. 

Monday, 11/8/2021

9332 steps, 44/100 resting/max HR, 6:04 hrs sleep, 183.6 lbs, 10 floors climbed

walk: 2.05 miles, 29:40, 14:28 pace, 10 feet elevation gain, 83/93 avg/max HR, 119/128 avg/max cadence, 44F, 100% RH, 2 mph SSW wind, clear

shoes: Brooks Adrenaline GTS20 black: 238.82 miles

I got out this morning for a brisk 2 mile walk. It was lighter due to the first Monday after DST ended. My right heel was a bit tight but it loosened up. It felt a lot worse after the day ended because I did a lot of walking. It was a bit disappointing after a week of not so much right heel pain.

Tuesday, 11/9/2021

7319 steps, 47/139 resting/max HR, 6:35 hrs sleep, 184.9 lbs, 9 floors climbed

run: 3.15 miles, 26:59, 8:34 pace, 28 feet elevation gain, 129/143 avg/max HR, 159/170 avg/max cadence, 52F, 87% RH, 1 to 9 mph SSW wind, overcast

shoes: Brooks Adrenaline GTS20 black: 241.97 miles

I thought about a bike to "save" my right heel but I ran anyway. I really wasn't into this run. I thought that my right heel would just flare up and make me walk but it didn't. I just ran slowly out to Dewey Ave and got it done.

Wednesday, 11/10/2021

1981+3600 = 5581 steps, 46/94 resting/max HR, 9:40 hrs sleep, 186.0 lbs, 6 floors climbed

(I pressed Bike instead of Walk on my Garmin Venu and my phone recorded 3600 steps)

walk: 2.05 miles, 28:27, 14:13 pace, 18 feet elevation gain, 86/96 avg/max HR, 45F, 84% RH, 4 to 13 mph W wind, clear

shoes: Brooks Adrenaline GTS20 black: 244.02 miles

I checked the weather and it was 49F so I only put on my Brooks pants, long sleeve tech, light Brooks gloves and a hat. Well ... it felt like 39F so I was a bit cold for this walk until I warmed up. Hence ... the brisk pace! I found that I had pressed Bike instead of Walk on my Garmin Venu so it didn't read the 3600 steps that my phone had recorded.

There was an anti-mandate protest attended by 20 to 30 people outside of the L3Harris on 800 Lee Rd when I left at 3:30 PM today, 13WHAM link here. Let's just say that I am pro-mandate, pro-vaccine and not in the "freedumb" political party.

Thursday, 11/11/2021

9126 steps, 44/143 resting/max HR, 7:43 hrs sleep, 186.0 lbs, 14 floors climbed

run: 3.15 miles, 27:14, 8:38 pace, 28 feet elevation gain, 131/145 avg/max HR, 159/167 avg/max cadence, 45F, 67% RH, 10 to 15 mph E wind, cloudy

shoes: Brooks Adrenaline GTS20 black: 247.17 miles

I got up, got out and got it done. I don't really like my out and back "Out to Dewey Ave" route. I really just wanted to turn around and go back to bed. Anyway ... my splits were: 8:47, 8:29, 8:42 and 8:19 over the last 0.15 mile.

Friday, 11/12/2021

4090 steps, 42/111 resting/max HR, 8:55 hrs sleep, 184.1 lbs, 8 floors climbed

walk: 2.0 miles, 27:31, 13:45 pace, 8 feet elevation gain, 83/100 avg/max HR, 117/126 avg/max cadence, 56F, 36% RH, 10 to 25 mph W wind, mostly sunny

shoes: Brooks Adrenaline GTS20 black: 249.17 miles

The forecast told me that it would be raining at 6 AM so I set my alarm for 7 AM. Well ... it wasn't raining when I woke up at 6:36 AM. So ... I went out for a "Another 2" mile walk during lunch. My right heel felt good so I put the "pedal to the metal". It was nice walking during the day.

Saturday, 11/13/2021

7591 steps, 48/191 resting/max HR, 183.7 lbs, 21 floors climbed

run: 4.16 miles, 36:38, 8:48 pace,

shoes: Brooks Adrenaline GTS20 black: 253.33 miles

I got for a bit longer run this morning on my "Out by the pier" route. I had to stop for tiny walk breaks to catch my breath after the first couple miles. I pushed about a mile past my usual 3.1 miles. I am still taking it slow ... kind of expecting my right heel to just up and scream at me, I guess. I am just happy to run.

Sunday, 10/31/2021 to Saturday, 11/6/2021

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, 4.85 miles.

I ran 3 times this week, 8.16 miles.

I biked once this week, 13.34 miles.

I took 32,682 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 am pretty sure that I have 80% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. Yes, granted it was 3.1, 3.16, 2.05 and 2.05 miles. But a run is better than a walk in my 64 year old mind. I do like to bike and get out to see the 3 ponds and Lake Ontario though.

Sunday, 10/24/2021 to Saturday, 10/30/2021 - Run Our River 5K - October

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, 4.05 miles.

I ran 4 times this week, 10.36 miles.

I didn't bike this week.

I took 55,546 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 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. Kuru claims 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 487 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/23). 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, 10/23/2021

5759 steps, 49/143 resting/max HR, 8:32 hrs sleep, 182.7 lbs, 11 floors climbed

run: 3.1 miles, 28:18, 9:07 pace, 35 feet elevation gain, 134/146 resting/max HR, 153/166 resting/max cadence, 48F, 72% RH, 4 to 9 mph SW wind, mostly sunny

shoes: Kuru Atom 61.21 miles

It was 40F when I asked Alexa what the temperature was outside. My right heel felt OK so I went on a run ... my second in a row.  I concentrated on running with good mechanics (midsole and pushing off). I went slow and just did my out and back "Out to Dewey Ave" route. My splits were: 9:06, 8:58, 9:18 and 9:06 over the last 0.1 mile. My right heel felt OK. I stretched out a few time during the day.

Monday, 10/25/2021

4029 steps, 46/94 resting/max HR, 7:26 hrs sleep, 182.5 lbs, 12 floors climbed

walk: 1.1 miles, 18:27, 16:46 pace, 3 feet elevation gain, 80/89 avg/max HR, 109/120 avg/max cadence, 49F, 100% RH, 10 mph E wind, overcast with drizzle

shoes: Kuru Atom 62.31 miles

It was drizzling when I woke so I knew I wasn't going for a bike. I had run 2 days (2.06 and 3.1) in a row so I knew I wasn't going to run. So ... I went for a walk. It was a steady drizzle. I wore my usual reflective gear: Brooks pants, long sleeve tech, Brooks jacket, Brooks hat, Noxgear Tracer360 lighted vest and eBay headlamp. I added my Brooks Adrealine GTS20 shoe and light gloves. Hey ... I have a lot of Brooks gear! My right heel felt OK with just a mild discomfort. Regular stretching with heel drops seems to be working. 

Tuesday, 10/26/2021

11682 steps, 52/149 avg/max HR, 7:37 hrs sleep, 183.9 lbs, 16 floors climbed

run: 3.16 miles, 27:42, 8:46 pace, 12 feet elevation gain, 142/156 avg/max HR, 156/157 avg/max cadence, 50F, 100% RH, 10 to 22 mph NE wind, rain

shoes: Brooks Adrenaline GTS20 black: 214.56

I looked dry but I was really soaked from head to toe!

Well ... it rained all day due to a nor'easter but the final race of the 6 race Run Our River 5K series was tonight. What to do? Well ... run the race of course! There were some who stayed home or went to the race and bailed ... those that I know of ... will remain nameless, lol!

My darling wife, Christine, knew I was crazy (and had known since she met me (again) back in 2009 so she didn't say a word. She just gave me ideas of what to bring ... just in case I needed it. I'm no rookie so I brought a change of tech t-shirts and packed warm running clothes to choose from when I got to the race venue.

I was going to run the early start of 5:30 PM so I would finish before sunset at 6:09 PM (not that I would set it). I got down to the race venue at 700 Exchange St around 4:40 PM in plenty of time. I stayed in the Trax until 5:05 PM. It was a steady rain and windy. The girl at the Rochester Running Company tent told me that the race start was 5:30 PM. I had thought it was 5:15 PM. She handed me that pre-race goodie that RRC handed out. It was 2 (not 1) ... a nice and big towel (very handy tonight) and a small insulated lunch bag. I went back to the Trax and thought about what I was going to wear. I chose shorts, knee-high compression socks, long sleeve tech, Brooks jacket and Brooks beanie. I got out 5 minutes early and stretched my right heel.

There were maybe 30 people in the early start group. The asphalt ahead of us was rutted on both sides so we mostly lined up single file. And .. we were off! I knew my right heel would hurt and keep on hurting so I settled into a slow run and let faster runners just run on by. Splash, splash! The ashalt was rooty in spots along with being covered with leaves and twigs so I concentrated on not doing anything stupid. I stopped a few times in mile 2 and 3 for tiny walk breaks. I passed back the runners who passed me when I walked to catch my breath. The wind and rain did their best to convince me to just quit and walk to the fnish but I held on the best that I could. I was more than happy to stop when I got to the fnish. Done! My splits were: 8:35, 8:54, 8:53 and 8:24 over the last 0.16 mile.

I was cold and tired so I took a selfie, stuck around for a minute (maybe) and walked back to the Trax. It was a cold and wet walk. I could hear that the 6:15 PM start was getting ready. I don't know how many took it. I took off my cold and clammy gear from the waist up. I should have gone with just a long sleeve tech and with the Brooks hat instead of the Brooks beanie. The Brooks jacket clung to me and made me cold. The Brooks beanie let rain pelt me in the eyes. Oh well ... I did start and I did finish. The extra gear probably held me up a little bit. 

What a race! It has been a long time since I had run a race in the rain. I do seem to run faster in the rain. I didn't think I was running faster but I did even when three or four tiny walk breaks. I got it done. My splits were: 8:35, 8:54, 8:53 and 8:24 over the last 0.16 mile. Officially, I did OK. I ran a 27;32, 8:53 pace. I was 30th out of 46 and 3rd out of 4 in my M 60-69 age group, results here.

The drive home was a bit hairy. I think the rain and wind got worse right about then. The roads were wet, dark and nasty. My darling wife, Christine, had supper and hot ready ready but I told her that I would eat and drink later. I took off my wet gear as soon as I got home. I walked naked upstairs and took a warm shower. I put on warm clothes and put my running gear in the washer. Then it was time for hot chocolate and food.  My right heel REALLY complained about it the rest of the night.

Wednesday, 10/27/2021

10923, steps, 43/99 resting/max HR, 9:44 hrs sleep, 183.3 lbs, 10 floors climbed

I knew I needed sleep more than I need to exercise in the morning so I moved my alarm to 6:55 AM instead of 5:35 AM. My right heel felt OK most of the day. I even walked more than normal because I had to repost signs at B601. L3Harris had been deploying more desktops and laptops without the necessary software needed to print to the Ricoh printers so I have to update my more than 100 signs. I tested my new signs at every walkup desktop that I found at B601 so I was pretty sure that they are somewhat accurate.

walk: 1.75 miles, 25:23, 15:05 pace, 17 feet elevation gain, 84/98 avg/max HR, 111 avg cadence, 53F, 73% RH, 4 to 10 mph W wind, sunny

shoes: Kuru Atom 64.06 miles

A few of our knockout roses are still kicking!

So ... I need to get out after work to get my R/W/B streak alive. I thought the R but I struck with W and got out for a walk. My right heel felt OK so I got up to about 90% of a full "pedal to the medal" pace. Wow ... it's been a long time.

Thursday, 10/28/2021

8015 steps, 51/104 resting/max HR, 9:37 hrs sleep, 184.0 lbs, 8 floors climbed

walk: 1.2 mile, 21:08, 17:38 pace, 24 feet elevation gain, 83/114 avg/max HR, 104/115 avg/max cadence, 49F, 96% RH, 5 to 22 mph E wind, mostly cloudy

shoes: Kuru Atom 65.26 miles

I slept in again. I did a lot of walking during the day so my right heel hurt when I did get out after work. My pace was maybe 50% of full. Oh well.

Friday, 10/29/2021

9821 steps, 44/137 resting/max HR, 8:23 hrs sleep, 183.5 lbs, 7 floors climbed

run: 2.05 miles, 18;23, 8:58 pace, 30 feet elevation gain, 130/140 avg/max HR, 154/161 avg/max cadence, 48F, 86% RH, 4 to 12 mph ESE wind, overcast

shoes: Brooks Adrenaline GTS20 black: 216.61 miles

I slept in again. I thought that I would have to go into work earlier than usual to fix a printer that was jammed last night at 5 PM ... which wasn't the case when I checked the printer remotely from the basement in the morning. The wonder of getting on the L3Harris network remotely so I can check their printers!

 So ... I had to go out after work again as soon as I got home before it got dark. I did a 2 mile run back and forth on the LOSP Trail to get in my rain before it started to rain. My splits were: 9:10 and 8:49. It did rain a bit on me as I stretched out afterward.

Saturday, 10/30/2021

5317 steps, 41/140 resting/max HR, 7:42 hrs sleep, 183.1 lbs, 11 floors climbed

run: 2.05 miles, 18:09, 8:50 pace, 29 feet elevation gain, 129/144 avg/max HR, 155 avg cadence, 48F, 100% RH, 2 to 6 mph E wind, overcast

shoes: Brooks Adrenaline GTS20 black: 218.66 miles

I slept in again ... it's getting to be a thing now ... 5 days in a row now. I got out as soon as I got back from visiting my daughter Karen in Palmyra. I wanted to get done before it rained ... again so I did an out and back on the LOSP Trail for 2 miles. My right heel felt pretty good. My splits were: 8:56 and 8:46.

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.