Sunday, 2/27/2022 to Saturday, 3/5/2022

I walked 4 times this week, 6.05 miles.

I didn't snowshoe this week, x miles.

I ran 3 times this week, 8.55 miles.

I didn't bike this week.

I took 47,941 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 had a left ankle issue them seems to be almost OK now so I am getting back to short runs. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 613 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/26). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 2/27/2022

6798 steps, 49/115 resting/max HR, 8:29 hours sleep, 181.6 pounds, 15 floors climbed

Walk: 1.75 miles, 28:44, 16:25, 20 feet elevation gain, 89/104 avg/max HR, 112/127 avg/max cadence, 26F, 89% RH, 7 to 26 mph WSW wind, wind chill 21F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 488.37 miles

I got out for a walk in the AM on my "Out to Ling Rd" route. My left ankle eventually loosened up after about a mile. My splits were 17:04 and 15:32.

Monday, 2/28/2022

8538 steps, 53/104 resting/max HR, 6:49 hours sleep, 182.2 pounds, 14 floors climbed

Walk: 1.6 miles, 22:17, 13:54 pace, 7 feet elevation gain, 90/105 avg/max HR, 120/130 avg/max cadence, 19F, 70% RH, 8 mph ENE wind, wind chill 14F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 489.97 miles

I got out for a brisk walk on my "Around complex" route. My left ankle felt OK so I kept up a brisk pace to keep warm. It was chilly with a breath of a wind so the wind chill was near or below single digits. I was more than happy to stop when I got done. My splits were 14:03 an 13:38 over the last 0.6 mile.

It's the end of February so it's stat time! This month was a struggle between the weather and various injuries. My right plantar fasciitis healed but my left ankle troubled me which forced me inside twice. I went to the Greenleaf Meadows fitness center for the treadmill and exercise bike. My walk/run/bike streak lives on ... I guess.

I rode an indoor exercise bike once for 20 minutes and about 5 miles.

I took 18 walks for 24.86 miles, 1.38 miles/walk.

I walked a mile on a treadmill.

I took 6 runs for 21.55 miles, 3.59 miles/run

I ran 2 races during February

 02/05 - Freezeroo #5, 8 miles, 1:09:09, 8:39 pace, 51st out of 114, 8th out of 15 in my M 60-64 age group, 9F, 72% RH, 9 mph W wind, wind chill -2F, sunny

 02/19 - Freezeroo #6, 4.4 miles, 37:29, 8:32 pace, 63rd out of 116, 7th out of 11 in my M 60-64 age group, 29F, 75% RH, 22 mph WSW wind, wind chill 16F, partly cloudy

I took 3 snowshoes for 5.35 miles, 1.78 miles/snowshoe

I took 173,503 steps in February.

Tuesday, 3/1/2022

5726 steps, 48/150 resting/max HR, 8:35 hours sleep, 182.8 pounds, 13 floors climbed

Run: 3.15 miles, 27:08, 8:36 pace, 67 feet elevation gain, 150/152 avg/max HR, 156/165 avg/max cadence, 39F, 76% RH, 6 mph N wind, wind chill 37F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 493.12 miles

It was 20F warmer than yesterday so I took my iffy left ankle out for a run. It was almost 40F so I wore shorts, Brooks 1/4 zip long sleeve pullover, heavy running gloves and Brooks beanie. I was a bit overdressed by the time I got done. I tend to overdress when the temperature swings. I thought about just my "Out to Beach Ave" route but my left ankle was sort of OK so I pushed it to the beginning of Edgemere Drive before I turned around. A run in shorts on March 1st, baby! My splits were 8:39, 8:57, 8:28 and 8:05 over the last 0.15 mile.

Wednesday, 3/2/2022

5474 steps, 53/106 resting/max HR, 7:30 hours sleep, 181.1 pounds, 8 floors climbed

Walk: 1.6 miles, 22:49, 14:15 pace, 9 feet elevation gain, 72/106 avg/max HR, 123/136 avg/max cadence, 36F, 55% RH, 15 mph W wind, wind chill 27F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 494.72 miles

I got out after work for a walk on my "Around the complex" route. My left ankle ached a wee bit and I was able to hold a brisk pace. My splits were 14:29 and 13:53 over the last 0.6 mile.

Thursday, 3/3/2022

9464 steps, 47/100 resting/max HR, 7:56 hours sleep, 182.2 pounds, 8 floors climbed

Walk: 1.1 miles, 19:56, 18:10 pace, 79/92 avg/max HR, 101/118 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 495.82 miles

I chose a walk inside the L3Harris B601 rather than braving the single digit wind chill outside. Been there, done that, exercise is exercise.

Friday, 3/4/2022

6005 steps, 46/139 resting/max HR, 8:07 hours sleep, 183.0 pounds, 20 floors climbed

Run: 2.25 miles, 20:06, 8:55 pace, 133/142 avg/max HR, 155/163 avg/max cadence, 27F, 50% RH, 14 mph WSW wind, wind chill 18F, sunny

Shoes: Brooks Adrenaline GTS20 black: 498.07 miles

It was cold, windy but sunny so I decided to take myself out for a short run during lunch. The only thing was that I was still full for eating not 1, not 2 but 3 donuts over at L3Harris B6 at 11:15 AM. So ... I was still full. The result? A very sluggish run. I didn't barf so there is that, lol! Oh, well. Chalk one up to experience. I kept it short on my "Out to Beach Ave" route. My splits were 8:48, 9:06 and 8:41 over the last 0.25 mile.

Saturday, 3/5/2022

5936 steps, 41/144 resting/max HR, 8:26 hours sleep, 183.3 pounds, 16 floors climbed

Run: 3.15 miles, 27:23, 8:41 pace, 66 feet elevation gain, 134/146 avg/max HR, 159/167 avg/max cadence, 30F, 55% RH, 5 mph SE wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 501.22 miles

The annual "Run Around The Bay" run was run today. It's a run around Irondequoit Bay from the Swing Bridge on Lake Rd. It's about a 15 mile run which I ran from 2009 to 2020. It's definitely a run that I liked to run with lots of hills on the west side that went all the way down to the surface of Irondequoit Bay twice. I was absolutely not up to running that far so I didn't even think of going. I opted for a nice and easy 5K on my "Out to Mann Rd" route instead. My splits were 8:42, 8:38, 8:46 and 8:18 over the last 0:15 mile.

Sunday, 2/20/2022 to Saturday, 2/26/2022

I walked 5 times this week, 6.55 miles.

I didn't snowshoe this week, 0 miles.

I ran once this week, 2.25 miles.

I didn't bike this week.

I rode an exercise bicycle once this week for 20 minutes.

I took 34.268 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 606 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/19). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 2/19/2022

2053 steps, 47/93 resting/peak HR, 7:12 hrs sleep, 182.7 lbs, 2 floors climbed

Indoor bike: 20 minutes

The bicycle didn't have a cadence tracker so ...

My left ankle was still gimpy so I decided to stop at the Greenleaf Meadows fitness center before I went out grocery shopping. Well ... that was pretty stupid. I bicyled at an easy level for 20 minutes and ended up sweating like a pig ... in my normal clothes. Rookie move! I forgot that you sweat when you work out in a heated environment like a fitness center. I had to take off my shirt and walk around a bit before I continue on with my grocery shopping.

Monday, 2/20/2022

6351 steps, 52/99 resting/max HR, 7:38 hrs sleep, 182.9 lbs, 6 floors climbed

Walk: 1.2 miles, 23:18, 19:25 pace, 90/107 avg/max HR, 100/109 avg/max cadence, 45F, 66% RH, 15 mph NNE wind, wind chill 38F, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 480.62 miles

My left ankle was a bit better so I decided to slowly walk around L3Harris B601 before I headed out to my next building. I freaking hate walking when I am injured ... just being honest. Sometimes life throws you lemons. 

Tuesday, 2/22/2022

4862 steps, 46/103 resting/max HR, 7:43 hrs sleep, 183.5 lbs, 9 floors climbed

Walk: 1.6 miles, 26:55 mile, 16:50 pace, 6 feet elevation gain, 81/108 avg/max HR, 111/123 avg/max cadence, 48F, 94 % RH, 9 mph S wind, wind chill 45F, overcast with a light mist

Shoes: Brooks Adrenaline GTS20 black: 482.22 miles

Another "Two"sday, ... error. 2/22/22. I got out after work for a walk around the Greenleaf Meadows. My left ankle loosened up after a bit ... but I know that I can't run and walking is the best option. My splits were 17:37 and 15:31 over the last 0.6 mile.

Wednesday, 2/23/2022

4833 steps, 48/93 resting/max HR, 7:51 hrs sleep, 183.8 lbs, 2 floors climbed

Walk: 1.1 mile, 22:15, 20:14 pace, 78/100 avg/max HR, 106/120 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 483.32 miles

The weather turned colder and windier so I turned back to walking inside L3Harris B601 for a mile. My left ankle is better but not 100%. It doesn't have a sharp pain, just an ache ... maybe a 2 out of 10. I can walk and not limb but I am damn sure that I can't run so I don't even f***ing try. It sucks.

Thursday, 2/24/2022

6425 steps, 48/96 resting/max HR, 9:59 hrs sleep, 183.0 lbs, 4 floors climbed

Walk: 1.05 mile, 22;39, 21:36 pace, 82/91 avg/max HR, 108 avg cadence

Shoes: Brooks Adrenaline GTS20 black: 484.37 miles

It was cold and windy like yesterday ... so I took to walk inside L3Harris B601 today again. Joy ... my left ankle is just a bit off. I know I can't run on it so I don't even f***ing try. It sucks.

Friday, 2/25/2022

4173 steps, 48/96 resting/max HR, 8:08 hrs sleep, 182.6 lbs, 8 floors climbed

Walk: 1.6 miles, 24:10, 15:05 pace, 10 feet elevation gain, 84/96 avg/max HR, 113/130 avg/max cadence, 20F, 100% RH, 9 mph W wind, wind chill 10F, cloudy with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 207.66 miles

It snowed about 4 to 6 inches during the night and day. I got out for a walk around the Greenleaf Meadows complex. My left ankle felt OK with it.

Saturday, 2/26/2022

5560 steps, 46/143 resting/max HR, 7:43 hrs sleep, 182.8 lbs, 17 floors climbed

Run: 2.25 miles, 20:16, 8:59 pace, 47 feet elevation gain, 147/149 avg/max HR, 157/164 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 486.62 miles

The snow had stopped overnight so I got out in the chilly sunshine for a short run in the morning. I kept it short on my "Out to Beach Ave" route. My right arch started to ache about a mile in so I knew that turning around would be a good idea. Sadly ... I limped the rest of the day. It really kind of sucks ... but getting ... more experienced ... really sucks. Anyway ... my splits were 8:49, 8:03 and 9:22.

Sunday, 2/13/2022 to Sunday, 2/19/2022 - Freezeroo #6

I walked 5 times this week, 7.4 miles.

I snowshoed once this week, 2.08 miles.

I ran once this week, 4.39 miles.

I didn't bike this week.

I took 44,460 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 599 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/12). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 2/13/2022

6056 steps, 44/97 resting/max HR, 8:39 hrs sleep, 179.4 lbs, 12 floors climbed

Walk: 1.6 miles, 27:57, 17:57 pace, 12 feet elevation gain, 81/99 resting/max HR, 110/119 avg/max cadence, 

Shoes: Salomon Speedcross 4 trail shoes blue: 199.59 miles

A light and fluffy snow was falling when I woke up, got dressed and got out there. My left ankle and the danger posed by the snow told me to walk on the 600th day of my walk/run/bike streak. I decided to do my walk in the Greenleaf Meadow complex to keep off the road and avoid cars and plows. I wore my Salomon Speedcross 4 trail shoes. They made easy work of the 4 inches of fluffy snow that had already fallen (and was still falling).

Monday, 2/14/2022

3016 steps, 49/97 resting/max HR, 8:34 hrs sleep, 181.0 lbs, 3 floors climbed

Walk: 1.0 miles, 18:05 pace, avg/max HR, 110/120 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 474.62 miles

Life got in the way during lunch and before supper so I did ... gasp ... a treadmill mile at the Greenleaf Meadows fitness center after supper. Ugh! A mile is a mile and I didn't freeze my ass off in the dark or slip on any ice. I also figured out how to get into the fitness center if I ever can get up the gumption to work out on weights.

Tuesday, 2/15/2022

6493 steps, 48/116 resting/max HR, 8:29 hrs sleep, 182.5 lbs, 6 floors climbed

Walk: 1.2 miles, 17:17, 14:25 pace, 5 feet elevation gain, 96/112 avg/max HR, 119/129 avg/max cadence, 23F, 68% RH, 12 NNW wind, wind chill 13F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 475.82 miles

I got out for a brisk walk around the L3Harris B601. Got it done just as my "Back from lunch" alarm went off.

Wednesday, 2/16/2022

6631 steps, 49/98 resting/max HR, 7:57 hrs sleep, 181.7 lbs, 9 floors climbed

Walk: 1.6 miles, 24:04, 15:02 pace, 10 feet elevation gain, 83/102 avg/max HR, 120/128 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 black: 477.42 miles

I got out after work for a walk around the Greenleaf Meadows complex. I wanted a run but my left ankle is still not 100%. It's like a slight nagging pain that I just know I would aggravate if I run on it. It was warm and I thought about shorts and a long sleeve tech but I put on my Brooks tights, long sleeve tech and Brooks 1/4 zip long sleeve pullover. I'm glad I did because it was a cold wind and you don't warm very much on a walk. I did wear just a hat and light running gloves instead of my Brooks beanie or heavy running gloves. I got it done ... big whoop.

Thursday, 2/17/2022

8690 steps, 48/100 resting/max HR, 8:19 hrs sleep, 183.1 lbs, 5 floors climbed

Walk: 2.00 miles, 40:34, 20:17 pace, 79/89 avg/max HR, 95/112 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 479.42 miles

It was warm but raining outside. I chose to walk inside L3Harris B601 for the first time. One loop turned out to be 0.5 mile. I decided to do 4 loops. The printers were quiet so why not? My splits were 20:47 and 19:49.

The weather did a turn back to winter today. The day started around 50F at midnight and was 30F around the next midnight. It clouded up and rained during the afternoon and evening which melted a lot of the snowpack. But the rain turned to sleet, a bit of freezing rain and then snow by Friday morning.

Friday 2/18/2022

5381 steps, 48/106 resting/max HR, 8:53 hrs sleep, 181.6 lbs, 13 floors climbed

Snowshoe: 2.08 miles, 44:05, 21:13 pace, 42 feet elevation gain, 96/113 avg/max HR, 95 avg cadence, 20F, 6 mph W wind, wind chill 12F, partly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 201.67 miles

It snowed about 2 to 3 inches during the morning. I didn't want to do another walk so I decided to do a snowshoe around the Lake Shore Country Club. I had to detour a bit because there were a few sections that had water under the snow. The snow conditions varied from crusty to snow so I had to be a bit careful with each step. I didn't know whether I would walk on top or sink in. My splits were 22:35 and 19:55.

Saturday, 2/19/2022

8193 steps, 49/154 resting/max HR, 9:12 hrs sleep, 182.0 lbs, 29 floors climbed

I woke up around 6:30 AM for my usual puttering around. I knew that I had to leave around 8:30 AM or so to get out to Webster for Freezeroo #6. I wasn't too worried .... until I looked out at 8 AM and saw that it was snowing and blowing. I am a certified crazy runner ... so I just got ready by throwing my usual cold weather running gear (besides what I usually wore) and headed out around 8:40 AM. 

The roads were a bit dicey. The slight downhill left hand turn from Greenleaf Rd onto the entrance ramp for the Parkway East was a bit white knuckled as a guardrail inched closer before the tires of my Trax bit and turned left. It's a good thing I'm knew enough to really slow down. 104E has 2/3 of its lanes open so I just drove carefully. I got to the "White House" on Lake Rd (just to the left of Holt Rd) around 9:20 AM. 

The view out the White House window looking north toward Lake Ontario. It was snowing and blowing ... and the sun came out!

I waited around inside and didn't go out for a warm up run. I headed out with the other runners and waited. I saw that the finish line in a parking lot off Holt Rd was icy. We headed out into the road about 30 seconds before 10 AM. 

Run: 4.39 miles, 37:29, 8:32 pace, 160 feet elevation gain, 146/160 avg/max HR, 160/172 avg/max cadence, 29F, 75% RH, 22 WSW wind, wind chill 16F, partly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 206.06 miles

And ... we were off! We ran almost always in the road on both loops since the shoulder weren't plowed. Some drivers did get a bit antsy since we were running in the road with our backs to them. I don't like this course because of that but this course has always been clockwise ... tradition is tradition. This course is two 2.2 mile loops. I really wanted to stop after one loop. 

Loop 1 ... photo courtesy of Christina Darlak Ruhland

My left ankle complained as I ran on the second loop but I didn't stop even though I wanted to ... I kept on running. Mile 4 ... I could see the turn into the finish ... up the final hill ... be careful on the ice ... and done! I was more than happy to stop running ... and limp over to the "White House".

Loop2 ... photo courtesy of Christina Darlak Ruhland

There is always lots of food after Freezeroo #6 so I ate my fill ... 2 donuts and 4 small pieces of pizza. Mmm! I didn't win any awards in my M 60-64 age group but I didn't expect to. I have lost a step or two in the past couple years. Ahh ... youth is wasted on the young!

I did OK. I finished in 37:26 officially, 63rd out of 116, link here. I was 7th out of 11 in my M 60-64 age group, link here. I was 7th out of 13 in the Freezeroo Series M 60-64 age group, link here. My splits were 8:32, 8:33, 8:27, 8:37 and 8:29 over the last 0.39 mile. And yes ... my left ankle really didn't like my race today.

Sunday, 2/6/2022 to Saturday, 2/12/2022

I walked 6 times this week, 7.51 miles.

I didn't snowshoe this week.

I ran once this week, 3.15 miles.

I didn't bike this week.

I took 34,810 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 592 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/5). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required. 

Sunday, 2/6/2022

3595 steps, 46/115 resting/max HR, 10:04 hrs sleep, 179.9 lbs, 11 floors climbed

Walk: 1.51 miles, 27:28, 18:15 pace, 14 feet elevation gain, 98/129 avg/max HR, 100/129 avg/max cadence, 16F, 6 to 16 mph SSE wind, wind chill 8F, sunny

Shoes: Brooks Adrenaline GTS20 black: 465.77 miles

My left ankle was not 100% but I got out anyway. I didn't want to go on any uneven surface so I stayed on 2 loops of the road aroud the Greenleaf Meadows complex. I loosened up and went faster on the second loop. My Garmin died just before I finished the second loop.

Monday, 2/7/2022

3644 steps, 49/107 resting/max HR, 7:52 hrs sleep, 180.8 lbs, 0(!!) floors climbed

Walk: 1.05 miles, 17:56, 17:06 pace, 0 feet elevation gain, 83/93 avg/max HR, 110/122 avg/max cadence, 39F, 44% RH, 12 mph SSW wind, wind chill 33F, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 466.82 miles

I got out during work at L3Harris B101. It was above freezing and it felt warmer so I just walked and got a mile in. My left ankle loosened up so I could hit an OK pace.

Tuesday, 2/8/2022

7335 steps, 49/106 resting/max HR, 8:47 hrs sleep, 181.4 lbs, 12 floors climbed

Walk: 1.2 miles, 18:19, 15:19 pace, 3 feet elevation gain, 84/99 avg/max HR, 118/137 avg/max cadence, 30F, about 10 mph W wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 468.02 miles

A subtle reminder to vaccinate and mask - taken at L3Harris where a mask is mandated (and everyone does it)

I got out during work at L3Harris B601. It was around freezing and windy so I kicked up the pace when I turned into the wind. My left ankle felt a bit better so I hit a good pace.

Wednesday, 2/9/2022

6335 steps, 45/98 resting/max HR, 7:41 hrs sleep, 182.8 lbs, 5 floors climbed

Walk: 1.25 miles, 17:32, 14:03 pace, 3 feet elevation gain, 90/98 avg/max HR, 123 avg cadence, 46F, 46% RH, 9 mph WNW wind, wind chill 42F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 469.27 miles

I noticed that it was almost 50F so I got out of my chair at L3Harris B601 and got out for a fast walk. My left ankle felt better after 100 feet so I picked up the pace.

Thursday, 2/10/2022

3327 steps, 42/123 resting/max HR, 9:04 hrs sleep, 180.5 lbs, 11 floors climbed

Walk: 1.2 miles, 17:59, 14:59 pace, 14 feet elevation gain, 93/135 avg/max HR, 111/158 avg/max cadence, 36F, 69% RH, 23 mph W wind, wind chill 25F, mostly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 197.99 miles

My motivation has been lacking lately but I dragged myself out there. I shouldn't have taken this particular "Another mile" route since it was on the LOSP Trail. There was still snow on this route and I slipped and slid even with my Salomon SpeedCross 4 trail shoes. All I could think about is ... don't tweak your left ankle again. I did get into a brief and slow run when I got to the clear sidewalk on Latta Rd. Then it was back whence I came. I got it done ... big whoop.

Friday, 2/11/2022

5018 steps, 50/99 resting/max HR, 180.9 lbs, 7 floors climbed

Walk: 1.2 miles, 16:30, 13:45 pace, 3 feet elevation gain, 90/101 avg/max HR, 121/139 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 black: 470.47 miles

I got out for a walk around the L3Harris B601 before I went home for the day. My left ankle felt well enough for a short run tomorrow.

Satirday, 2/12/2022

5556 steps, 46/145 resting/max HR, 6:45 hrs sleep, 180.5 lbs, 16 floors climbed

Run: 3.15 miles, 27:38, 8:46 pace, 44 feet elevation gain, 135/149 avg/max HR, 159/165 avg/max cadence, 34F, 81% RH, 9 to 28 mph WSW wind, wind chill 27F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 473.62 miles

I got out around 8 AM for either a 2, 3 or 4 mile run. It was the first run on my left ankle in a week so I didn't want to push it but I didn't want to baby it either. So ... I went with the middle choice and ran a 5K on my "Out to Clio St" route. I took it nice and easy. The shoulders on Beach Ave weren't as bad as the last time I ran this route. I think they melted rather were plowed. I overdressed a bit. I thought the wind chill would be a bit more biting to my face so I wore my balaclava. My splits were 8:44, 8:42, 8:56 and 8:21 over the last 0.15 mile.

Sunday, 1/30/2022 to Saturday, 2/5/2022 - Freezeroo #5 --- IN PROGRESS

I walked once this week, 1.15 miles.

I snowshoed 3 times this week, 5.36 miles.

I ran 4 times this week, 17.27 miles.

I didn't bike this week.

I took 57.093 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 585 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/29). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up. I believe in science, CNN, Fauci and wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs. I don't need to do "my own research" so you can guess which way I lean in politics. 

Sunday, 1/30/2022

7320 steps, 45/144 resting/max HR, 7:44 hrs sleep, 21 floors climbed

Run: 4.51 miles, 40:21, 8:57 pace, 103 feet elevation gain, 133/145 avg/max HR, 155/165 avg/max cadence, 12F, 61% RH, 7 mph SSW wind, wind chill 2F, sunny

Shoes: Salomon Speedcross 4 trail shoes blue: 190.28 miles

I woke up at 6:45 AM and puttered around for a long time. I guess I was just waiting for motivation ... maybe for it to get warmer. I finally got out. I talked myself into the wrong footwear and I was a bit overdressed. It hadn't snowed for a day or so and the sun had melted most of the snow on the road shoulders. So I should have worn my Brooks Adrenaline GTS20 road shoes instead of my Salomon Speedcross 4 trail shoes. So ... I had to run slower. I thought of running my "Out to the end of Beach Ave" route but I wanted a bit more so I run my very underused "The Ling Rd loop" route. I don't like Ling Rd because its shoulders are narrow. There weren't very many cars at all so it was OK. I felt a bit blah but I got out and got it done. My splits were: 8:52, 9:16, 8:47, 9:02 and 8:39 over the last 0.51 mile. 

Later, I watched most the AFC Championship between the Bengals and the Chiefs. The Chiefs jumped to a 21-3 (almost 28-3) HT lead. The Bengals jumped back to tie it at 21-21 after 3 quarters. It was a 3-3 tie in the 4th quarter. The Chiefs won the toss but were intercepted and the Bengals went to win by a FG, 27-24. I sorted of watched the NFC Championship game between the 49ers and the Rams. The Rams won 20-17. So ... it's the Bengals and the Rams in the Super Bowl. 

1/31/2022

5144 steps, 44/128 resting/max HR, 8:06 hrs sleep, 180.5 lbs, 12 floors climbed

Snowshoes: 2.09 miles, 46:57, 22:28 pace, 49 feet elevation gain, 109/123 avg/max HR, 89 avg cadence, 28F, 64% RH, calm, partly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 192.37 miles

I slept in as usual lately. I didn't get out during lunch either. I took a short lunch so I could get out on my snowshoes right after work. It was quiet and peaceful with only the "smush, smush" of my snowshoes to keep me company ... which was all I needed. The setting sun, almost freezing temperature and no wind was all very nice. I nailed my walking gear choice and didn't dress too warm. The peace was thrown in the trash when Christine had a headache (?) and stormed upstairs within 30 minutes after I came back inside. I guess I listen to the news with the volume too loud? She didn't want to listen to me spouting about the politics of TFG for all of a minute either. Perhaps she could tell me about her health before blindsiding me? Just an ask.

Anyway ... today is the end of January so it's stat time!

I walked 14 times for 20 miles, 1.43 miles/walk

1 snowshoed 4 times for 7.16 miles, 1.79 miles/snowshoe

1 ran 15 times for 56.99 miles, 3.8 miles/run

I ran 3 races in January (times are Garmin results, not official results)

 1/1 Freezeroo #2, 7.57 miles, 1:06:17, 8:45 pace

 1/8 Freezeroo #3, 5.09 miles, 42:02, 8:16 pace

 1/22 Freezeroo #4, 4.89 miles, 40:14, 8:13 pace

I took 2116,052 steps in January.

Tuesday, 2/1/2022

10319 steps, 45/143 resting/max HR, 8:56 hrs sleep, 180.1 lbs, 17 floors climbed 

Run: 3.1 miles, 26:22, 8:30 pace, 64 feet elevation gain, 136/145 avg/max HR, 157/172 avg/max cadence, 36F, 52% RH, 10 to 23 mph SSE wind, wind chill 28F, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 455.60 miles

I slept in like usual (that will end soon) and was still at work during lunch so I had to run after work. It was a nice run! What's not to like? It was still daylight at 5 PM, it was above freezing and the roads were clear. I could have worn shorts! It was nice running without dressing like I was "Nannuk of the North". I ran a bit faster. I was running down Greenleaf Rd when I heard footsteps coming behind me. A runner passed me ... a bit like I was standing still. It's all good though ... I think he was younger than me, lol! I tried to keep pace but gave up in about 100 yards. He ran on the road on Beach Ave so I followed in his wake. I figured that oncoming traffic would see him first. I ran my "Out to Mann Rd" route. That was a good thing because my darling wife, Christine, had supper ready within 5 minutes after I came home. My splits were 8:21, 8:24, 8:45 and 8:24 over the last 0.1 mile.

Wednesday, 2/2/2022

3239 steps, 42/81 resting/max HR, 8:51 hrs sleep, 178.6 lbs, 18 floors climbed

Walk: 1.15 miles, 18:25, 16:02 pace, 4 feet elevation gain, 66/87 avg/max HR, 107/142 avg/max cadence, 41F, 55% RH, 4 mph SSW wind, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 193.52 miles

I got out for a walk during lunch. Everywhere that wasn't plowed had 3-6 inches (or more) of snow. I tweaked my left ankle a bit when I walked too fast on the trail out to the hole in the LOSP Trail fence. The snow wanted to take my foot somewhere it didn't want to go ... a slight twinge of pain resulted.

Thursday, 2/3/2022

6932 steps, 49/123 resting/max HR, 178.8 lbs, 17 floors climbed

Snowshoe: 2.07 miles, 52:47, 25:28 pace, 52 feet elevation gain, 100/120 avg/max HR, 123/159 avg/max cadence, 22F, 100% RH, 17 to 27 mph NE wind, wind chill 7F, overcast with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 195.59 miles

The forecast was for 8-10 inches of snow during the day and into the night. Well ... 6-8 inches of snow had already fallen when I got out for a snowshoe around the Lake Country Country Club after work. It was a slow trudge but I kept at it until I was done. I dressed warmly with about my trusted winter running gear. It was kind of pretty so I kept my head up and looked around. There were a bunch of geese (30 or so) that were clustered around a bit of water that peeked through the snow. I passed about 25 yards from them. We watched each other as I passed slowly by. It was quiet and peaceful. I was quite cold when I got in. I stripped off my wet clothing and changed immediately. My darling wife, Christine, made up some nice hot chocolate for me. We had some delicious leftovers for supper ... mmm!

Friday, 2/4/2022

8162 steps, 55/99 resting/peak HR, 8:51 hrs sleep, 180.0 lbs, 7 floors climbed

Snowshoes: 1.2 miles, N/A, N/A pace, 16F, light wind, overcast.

Shoes: Salomon Speedcross 4 trail shoes blue: 196.79 miles

Well ... I pressed Walk on my Garmin but forgot to start it. I did my "Another mile" route out to the Spanish Garden road and back. I put my snowshoes on when I got to the trail that goes out to the hole in the LOSP Trail fence. There was another 4 inches of snow so the total from the latest snowstorm is about 12 inches. The snow just keeps on coming! I am getting sick of it. But ... Freezeroo #5 is tomorrow with a 9 AM start so I will just get up, suck it up and run. This race is 8 miles which is a bit long for me but ... I will do it.

Saturday, 2/5/2022

15977 steps, 43/149 resting/max HR, 8:27 hrs sleep, 179.2 lbs, 21 floors climbed

Today was Freezeroo #5 out at Braddock Bay about 12 minutes away from our townhouse at Greenleaf Meadows. It was cold ... like it usually is in February. I brought everything I had for cold weather running gear. It was 9F with a wind chill of -2F .... I knew what to wear ... been there, ran that. I wore Brooks tights, Craft windproof briefs, compression socks, Darn Tough socks, Craft baselayer, long sleeve tech, Brooks 1/4 zip long sleeve tech, balaclava, Brooks beanie, ski mittens and ski googles. Wow! No ... it didn't take too long to dress. I just know what to put on for the temperature and conditions.

I got to the race venue in plenty of time for the 9 AM start. I met up with Andy Ciaio and his wife, Laura. We all wondered what we were doing out racing Freezeroo #5 in the cold ... and laughed about it because it's what we do for fun. I got out for a 0.65 mile warm up run just to feel how cold it was ... it was cold. But ... it was sunny at least. I was dressed OK so I just hung around and got out for the start.

Run: 0.65 mile, 6:01, 9:13 pace, 26 feet elevation gain, 119/131 avg/max HR, 155/163 avg/max cadence, 9F, 72% RH, 7 mph W wind, wind chill -2F, sunny

Shoes: Brooks Adrenaline GTS20 black: 456.25 miles

Run: 8.01 miles, 1:09:19, 8:39 pace, 68 feet elevation gain, 139/154 avg/max HR, 160/171 avg/max cadence, 9F, 72% RH, 7 mph W wind, wind chill -2F, sunny

Shoes: Brooks Adrenaline GTS20 black: 464.26 miles

And ... we were off! The road out to East Manitou Rd was a bit snow covered so I just ran easy. I ran well for the first 5 miles. I stayed on the shoulder of a younger woman who was running my pace. She was sucking me along ... I went with it. I started to have problems. I turned left onto Edgemere Drive and felt the wind in my face. It slowed me down. I felt a nagging ache in my left ankle which reminded me that I tweaked it 2 day ago. I went into a mostly run / a bit of walk for a mile or so. The jog at mile 6.5 onto snow-covered streets for 1/4 mile slowed me. Then I sucked it up and just put it in "get me home" mode. I picked it up ... passed that younger woman near the chute ... done in 1:09:09.

I was beat. I stripped into dry upper tops after I had a bit to eat. I had a half bagel, a couple pieces of banana bread (yum) and a couple cookies. My left ankle had seized up so I limped to the Trax. Hey ... I put it out there ... no worries.

The results from www.hourglassworks.com were up before I even got home. I did OK. My official time was 1:09:09. I finished 51st out of 114, results here. I was 8th out of 15 in my M 60-64 age group, results here.

Sunday. 1/23/2022 to Saturday, 1/29/2022

I walked 3 times this week, 3.9 miles.

I snowshoed once this week, 2.08 miles.

I ran 3 times this week, 10.31 miles.

I didn't bike this week.

I took 48,030 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 578 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/22). 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 (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 1/23/2022

7238 steps, 44/104 resting/max HR, 8:28 hrs sleep, 179.3 lbs, 14 floors climbed

Showshoes: 2.08 miles, 51:47, 24:53 pace, 56 feet elevation gain, 94/109 avg/max HR, 107 avg cadence, 24F, 99% RH, 4 to 16 mph W wind, wind chill 18F, cloudy

I thought about a run but I did a snowshoe around the Lake Shore CC instead. The snow was more crusty and wetter. My splits were 25:15 and 24:42.

Shoes: Salomon Speedcross 4 trail shoes blue: 174.66 miles

Later ... I watched the Bills play the Chiefs in the AFC Divisional Playoff. The previous three games in the NFC Divisional Playoffs (Rams 30 - Bucs 27 and 49ers 13 - Packers 10) and the other Divisional Playoff (Bengals 19 - Titans 16)had all been decided by underdog FGs as time expired. Well ... this game was decided in OT as the Chiefs tore out the hearts of all Buffalo fans and won 42-36. There were 25 points scored in the last 2 minutes of regulation! The Bills were f***ing ahead 36-33 with 13 seconds to go! The Bills kicked into the end zone so the Chiefs got the ball at their 25. The Bills let them get off 3 pass plays and gain enough yards to kick a game tieing 49 yard FG as time expired. The Chiefs won the toss in OT and the Bills never saw the ball. AAARRGGHH!!!!!! Yahoo sports link here.

Monday, 1/24/2022

7270 steps, 49/110 resting/max HR, 8:24 hrs sleep, 179.5 lbs, 9 floors climbed

Walk: 1.2 miles, 20:04, 16:43 pace, 21 feet elevation gain, 96/120 avg/max HR, 105 avg cadence, 18F, 100% RH, 6 to 15 mph SSE wind, wind chill 10F, overcast with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 175.86 miles

I slept horribly and woke up at 7 AM. I felt like crap most of the day. I didn't get home until 5:40 PM after shopping after work. I was crabby but I got changed, dress for the weather and got outside. I started out slow but sped up once I figured that the snow wasn't too slippery on the LOSP trail or the sidewalk on Latta Rd. The snow was quite pretty as it fell into my headlamp. So ... I was a bit less crabby when I got home. Christine is still feeling down with a sinus infection but she got up and made an excellent dinner: pot roast, mashed potatoes, carrots, onions and salad. Mmm!!!

Tuesday, 1/25/2022

5658 steps, 47/140 resting/max HR, 8:11 hrs sleep, 180.2 lbs, 20 floors climbed

Run: 3.1 miles, 28:18, 9:08 pace, 56 feet elevation gain, 131/143 avg/max HR, 155/163 avg/max cadence, 21F, 94% RH, 9 to 18 mph W wind, wind chill 11F, cloudy with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 178.96 miles

I slept in again. I think that I know why I have been sleeping in. I can run (or bike when it's warmer) in the dark in the morning on the road because I can add reflectivity and lights so the drivers can see me. But ... it seems a bit dangerous when you add snow to the mix. So ... I have changed to running during lunch when I can for the time being. Anyway ... I got out for a 5K during lunch on my new "Out to Mann Rd" route. I don't know if I like it ... the snow on the sidewalk of Beach Ave was a bit too deep to run on very easily. My splits were 8:56, 9:34, 8:48 and 9:56 over the last 0.1 mile.

Wednesday, 1/26/2022

5547 steps, 42/103 resting/max HR, 9:32 hrs sleep, 180.3 lbs, 10 floors climbed

Walk: 1.2 miles, 18:37, 15:29 pace, 27 feet elevation gain, 91/108 avg/max HR, 111 avg cadence, 15F, 100% RH, 3 mph NNE wind, cloudy with light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 180.16 miles

I got out for a walk during lunch. My Salomon Speedcross 4 trail shoes cut through the snow quite nicely. It seems like it's always snowing when I go outside lately! 

Thursday, 1/27/2022

9987 steps, 43/142 resting/max HR, 8:27 hrs sleep, 179.3 lbs, 22 floors climbed

Run: 3.1 miles, 27;12, 8:46 pace, 54 feet elevation gain, 134/143 resting/max HR, 155/165 resting/max cadence, 22F, 50% RH, 5 to 20 mph SSW wind, wind chill 16F, sunny

Shoes: Brooks Adrenaline GTS20 black: 452.50 miles

I got out during lunch for a 5K run. I decided on a new route, "Out to Clio Rd". It's basically out down Greenleaf Rd, turn right onto Beach Ave and turn around at 1.55 miles. I didn't like that the shoulders on Beach Ave were mostly unplowed but luckily there wasn't much traffic. My splits were 8:29, 8:46, 8:40 and 10:58 over the last 0.1 mile.

Friday, 1/28/2022

5245 steps, 47/103 resting/max HR, 175.9 lbs, 15 floors climbed

Walk: 1.5 miles, 23:57, 15:58 pace, 22 feet elevation gain, 91/103 avg/max HR, 108/126 avg/max cadence, 14F, 79% RH, 14 mph N wind, wind chill 0F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 181.66 miles

I got out during lunch for a walk. It was cold so I put on three layers on top: Craft baselayer, long sleeve tech and my Brooks 1/4 long sleeve pullover. I was comfortable ... it's all a matter of having enough layers.

Saturday, 1/29/2022

7085 steps, 46/144 resting/max HR, 6:51 hrs sleep, 179.5 lbs, 23 floors climbed

Run: 4.11 miles, 35:44, 8:42 pace, 99 feet elevation gain, 138/146 avg/max HR, 156/165 avg/max cadence, 7F, 72%RH, 16 mph NNE wind chill-10F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 185.77 miles

I needed a run. Sure ... it was cold, windy and the wind chill was below zero. But ... a runner has to do what a runner has to do. It's mind over matter ... a habit that needs to be fed. So ... I've done this so I knew that I needed to dress warmly but not too warmly. My running was well trusted: Brooks tights, Craft baselayer, Brooks 1/4 zip long sleeve pullover, compressions socks, Darn Tough socks, balaclavea, GRTC neck gaiter, Brooks beanie, ski mittens and ski googles. I have run for years in the winter. I know what to wear at various temperatures and winds. Been there and ran in it. I headed out on my "Out to the end of Beach Ave" route. I was warmed up by the end of 1/2 mile. I kept running at a nice and steady pace ... and got it done. My splits were 8:45, 8:55, 8:37, 8:35 and 8:13 over the last 0.1 mile.

Sunday, 1/16/2022 to Saturday, 1/22/2022 - Freezeroo #4

I walked 3 times this week, 4.19 miles.

I ran 4 times this week, 15.61 miles.

I didn't bike this week.

I took 52,024 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 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 571 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/15). 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 (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 1/16/2022

9207 steps, 43/146 resting/max HR, 8:00 hrs sleep, 178.9 lbs, 18 floors climbed

Run: 4.6 miles, 42:29, 9:14 pace, 53 feet elevation gain, 134/151 avg/max HR, 157/168 avg/max cadence, 3F, 5 mph SE wind, wind chill -7F, sunny

Shoes: Salomon Speedcross 4 trail shoes blue: 166.38 miles

Yes ... it was cold (but sunny). Yes ... it is supposed to get warmer (and then snow ... a LOT tonight and tomorrow). But ... I am a morning runner so I got up, got dressed and got out there. I wore a LOT: Brooks tights, compression socks (like usual), Craft windproof briefs, Craft base layer, Brooks 1/4 zip  long sleeve pullover, GRTC fleece, balaclava, Brooks beanie, ski mittens and googles. I got out quickly before I could get too warm lol! I even wore my Salomon SpeedCross 4 trail shoes in case of ice. I set up an easy pace on my "Out by the pier" route. I added a mile by heading out to Greenleaf Rd instead of cutting through the hole in the the LOSP Trail fence by our complex. I only took one tiny walk break to catch my breath. It really wasn't that bad. There was almost no wind. My splits were 9:22, 9:03, 9:24, 9:15 and 8:55 over the last 0.6 mile.

Monday, 1/17/2022

4161steps, 48/118 resting/max HR, 179.9 lbs, 11 floors climbed

Snowshoes: 1.7 miles, 33:19, 19:36 pace, 44 elevation gain, 105/121 avg/max HR, 108/159 avg/max cadence, 26F, 100% RH, 15 to 42 mph NNE wind, wind chill 11F, cloudy, light snow

Shoes: Salomon Speedcross 4 trail shoes blue: 168.08 miles

Sure ... it was snowing and blowing with about 6 inches down ... but I had 2 Redbox DVDs to take back so ... I put on snowshoes (yes ... snowshoes) and took them back to the Redbox at the 7-11 on Lake Ave. Well ... the touchscreen didn't work so I could get it to take the DVDs, oh well. The sidewalk on Latta Rd was plowed so I broke into a run in that section to and from the 7-11. 

I would say that about the snowstorm dumped about a foot of snow between Sunday night and Monday afternoon.

Tuesday, 1/18/2022

9048 steps, 45/126 resting/max HR, 8:33 hrs climbed, 180.4 lbs, 12 floors climbed

I went to work at Ricoh today but I still slept in to get as much rest as possible. I also needed the extra time to shave off the beard I had grown in 10 days. It took about 10 minutes between shaving with a razor (which didn't do much) and finishing up with an electric razor for about 5 minutes.

Snowshoes: 1.29 miles, 37:09, 28:52 pace, 26 feet elevation gain, 103/114 avg/max HR, 119/159 avg/max cadence, 19F, 86% RH, calm, mostly cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 169.37 miles

I got out after work on my showshoes. I headed out to the nearby Lake Shore Country Club. The snow was deep in spots so I took it slow. I started out with large strides but I shortened up when the snow was deep. I got tired and cut the walk short. 

Wednesday, 1/19/2022

7006 steps, 47/146 resting/max HR, 8:56 hrs sleep, 180.5 lbs, 23 floors climbed

Run: 4.11 miles, 36:14, 8:48 pace, 135/149 avg/max HR, 158/165 avg/max cadence, 41F, 73% RH, 7 to 25 mph SW wind, wind chill 37F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 444.51 miles

I slept in again so I got out during lunch. It was warmer ... around 40F. I overdressed with Brooks tights, a long sleeve tech/Brooks 1/4 zip long sleeve pullover combo and Brook beanie. I could have worn shorts and the pullover! Oh well ... I did go a bit slower and got the run done. I chose my "Out on Beach Ave" route so I was on the road instead of the LOSP trail which I knew was still mostly snow covered. My splits were: 8:34, 8:57, 8:44 and 8:52.

Thursday, 1/20/2022

5697 steps, 43/134 resting/max HR, 8:54 hrs sleep, 178.7 lbs, 15 floors climbed

I ordinarily can fall asleep within 5 minutes of my head hitting the pillow but last night it took 2 hours. So ... I pushed my alarm to 7 AM. My darling wife, Christine, is still sick and was up during the night blowing her nose and taking congestion/cough medicine. 

Run: 2.01 miles, 22:46, 11:01 pace, 39 feet elevation gain, 122/138 avg/max HR, 131 avg cadence, 13F, 82% RH, 6 mph WSW wind, wind chill 3F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 171.38 miles

I got out during lunch. It was 28F colder today than yesterday at the same time. I initially told myself that I was going to walk so I dressed for that. I think it took longer to dress and undress than it took for my unplanned run: Brooks tights, Craft windproof briefs, Craft baselayer, Brooks 1/4 zip long sleeve pullover, Brooks jacket, balaclava, Brooks beanie, GRTC neck fleece, googles and ski mittens. My idea was just a mile but I stretched it to 2 miles by doing my short "Out to Stutson St Overlook" route. I was comfortable heat-wise after 1/2 mile and sweating when I got done. The LOSP trail was unrunnable and the plowed sidewalk on Latta Rd was solid ice underneath a thin coating of snow. So ... I ran when I could and walked the rest. My splits were: 11:14 and 11:29.

Friday, 1/21/2022

6732 steps, 43/106 resting/max HR, 8:27 hrs sleep, 179.4 lbs, 22 floors climbed

Walk. 1.2 miles, 23:57, 19:09 pace, 52 feet elevation gain, 91/114 avg.max HR, 89 avg cadence, 13F, 99% RH, calm, cloudy.

Shoes: Salomon Speedcross 4 trail shoes blue: 172.58 miles

I slept in again so I got out after work for just a mile. Another 2 to 3 inches of lake effect snow fell during the afternoon so a walk was the safest option plus I have a Freezeroo #5 tomorrow morning. It's going below zero tonight ... brrrrrrr!

Saturday, 1/22/2022

10173 steps, 44/148 resting/max HR, 8:52 hrs sleep, 178.9 lbs, 25 floors climbed

I thought I had my alarm set for 6:30 AM so I was surprised when I woke up and it was 7:04 AM. I knew I still had plenty of time but not as much as I thought I would have. I still got my fill of looking at email, Facebook ... and how cold it was, lol! Yes ... it was cold. It was around 0F. I saw 3F at the KROC airport and 0F on Weatherbug (the station is just down Greenleaf Rd on Beach Ave somewhere). I had a breakfast of cereal and banana. I started to get ready a bit too late and didn't leave until 9AM. I wore all my usual cold weather runner gear: Brooks tights, Craft windproof briefs, Craft base layer, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC neck fleece, ski mittens and googles. I brought a change of tops so I could get out of my wet upper clothing.

The race venue was a good 30 minutes away on the other side of Victor. I was on the road into the Victor Town Park at 9:30 AM and saw the early start runners coming towards me. The parking lot was almost full when I parked. The plus side is that I didn't have to wait too long for the 10 AM start. I didn't take a warm up run and headed out to the start line with 6 minutes to go. It was cold, sunny with just a breath of wind. I jogged in place both to keep warm and also to stretch my muscles. I was a bit worried about my right planta fasciitis acting up since I hadn't stretch it out.

Run: 4.89 miles, 40:14, 8:13 pace, 169 feet elevation gain, 140/151 avg/max HR, 161/173 avg/max cadence, 4F, 69% RH, 10 mph SW wind, wind chill -10F, sunny

Shoes: Brooks Adrenaline GTS20 black: 449.40 miles

And .... we were off! I got up to a slower than usual race pace. I hadn't run this course in 2 years due to COVID so I vaguely remembered that it had rolling hills in mile 1 and then some more slight hills in mile 2 and 3. But it did have some downs in mile 4 before a flat finish. So ... I endured the hills and fought the urge to take a walk. I REALLY wanted to .... but didn't. The runners in a race stretch out past mile 2 or 3 so I just concentrated on keeping my position and not let runners pass me. The GRTC woman in a penguin suit was a pleasant sight when I turned back into the Victor Town Park ... about 1/2 mile to go! I did pass a woman in the last 200 yards before the finish ... and done. I was out of breath so I forgot to turn off my Garmin for a good 10 seconds.

Cruising into the finish - taken by Vicky Beaver

A flat start, up for 3 miles, down for 1 mile and a flat finish

I had my gear bag in the lodge. I dug in and found my GRTC towel and spent a good 5 minutes wiping off my sweat before I could change my tops. I had 3 pieces of pizza, a 1/2 bagel and some water before I headed out. It was slightly warmer ... maybe about 10F ... heat wave! I went out to Palmyra to see my daughter, Karen, since I was 2/3 of the way there. I stopped at Walmart to do a bit of grocery shopping on the way back and got home at 3 PM.

The results from hourglassworks.com had been posted since 11:31 AM. I did OK. I was 55th out of 129, link here. I was 5th out of 14 in my M 60-64 age group, link here. My splits were 8:31, 8:39, 8:12, 7:51 and 7:52 over the last 0.89 mile. I didn't think I was running that fast on mile 1 and 2 and that I sped up as much past mile 3. I have run 530 races (yes, 530) ... I just go into a zone and come out when I finish. 

Sunday, 1/9/2022 to Saturday, 1/15/2022

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 6 times this week, 7.7 miles.

I ran once this week, 3.6 miles.

I didn't bike this week.

I took 38,010 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 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped over the past 2 months. A run is better than a walk in my 64-year-old mind but all forms of exercise are good.

BTW, I am on a 564 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/8). 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 (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 1/9/2022

3931 steps, 42/92 resting/max HR, 9:55 hrs sleep, 180.4 lbs, 9 floors climbed

Walk: 1.5 miles, 27:01, 15:21 pace, 3 feet elevation gain, 3 feet elevation gain, 81/94 avg/max HR, 117/135 avg/max cadence, 42F, 93% RH, 6 to 26 mph SW wind, overcast with sprinkles

Shoes: Brooks Adrenaline GTS20 black: 431.80 miles

I have a cold and slept like crap during the night with multiple trips to the bathroom. I got up around 9 AM. I did force myself outside for a walk on my "Out to Ling Rd" route to keep my W/R/B streak alive. I am stubborn cuss. I felt like crap during the day but managed to watch the Bills beat the Jets, 27-10 to win their 2nd consecutive AFC East title.

Monday, 1/10/2022

3258 steps, 44/103 resting/max HR, 180.1 lbs, 6 floors climbed

Walk: 1.1 miles, 15:28, 14:05 pace, 1 foot elevation gain, 89/112 avg/max HR, 113/151 avg/max cadence, 17F, 75%RH, 11 to 32 WSW wind, wind chill 5F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 432.90 miles

I didn't really want to have such a brisk pace but it was really COLD when I turned to head west on the LOSP Trail. I had to walk briskly to keep warm!

I called out today for Ricoh. Christine and I went for getting a rapid COVID test at our PCP. The doctore himself came out gowned up with a face shield to do our nose swaps. I was extremely crappy. A disagreement ensued that will not be resolved until my darling wife, Christine, admits that she was wrong on all accounts ... which I don't see happening for a while. We didn't have a working digital thermometer (out of 2) so I got 2 vastly overpriced (by $2.50/each) LR41 batteries (Energizer 392) at Walgreens. I would have rather gone to Wegmans but Christine insisted on the nearby Walgreens ... because of convenience ... which has its price.

Tuesday, 1/11/2022

4040 steps, 42/100 resting/max HR, 9:46 hrs sleep, 178.,5 lbs, 10 floors climbed

Walk: 1.2 mile, 19:41, 16:26 pace, 27 feet elevation gain, 82/104 avg/max HR, 111/121 avg cadence, 5F, 78% RH, 7 mph W wind, wind chill -6F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 161.78 miles

My darling wife, Christine, says that I have a cold induced asthma when I exercise in the winter ... so f***ing what? I would rather have that than stay inside! I could list some reasons why but ... I really shouldn't. It was a bit nippy so I dressed warmly (or so I thought) before I took my perhaps COVID related symptoms (chest congestion, cough and headache) outside for a walk. I should have worn my ski mittens. I added a pair of googles (which did help).

Christine and I got our COVID test results back ... drum roll .... NEGATIVE. So ... we both feel like crap for something other than COVID ... joy. I went to bed at 8 PM and slept until 8 AM with a couple doses of NiteQuil to keep me breathing through my nose so I wouldn't cough. The only thing that I ate all day was some leftovers.

Wednesday, 1/12/2022

2859 steps, 43/91 resting/max HR, 12:47 hrs sleep, 177.3 lbs, 4 floors climbed

Walk: 1.2 miles, 18:26, 15:31 pace, 29 feet elevation gain, 77/97 avg/max HR, 114/128 avg/max cadence, 37F, 80% RH, 3 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 black: 434.10 miles

I felt a very little better today. I'm still under the weather. I got for another walk on my 1.2 mile "Another mile" route. Just a simple out and back. 

Thursday, 1/13/2022

4624 steps, 43/88 resting/max HR, 10:41 hrs sleep, 178.8 lbs, 8 floors climbed

Walk: 1.2 miles, 19:31, 16:17 pace, 32 feet elevation gain, 79/98 avg/max HR, 113/126 avg/max cadence, 35F, 100% RH, calm, cloudy

Shoes: Brooks Adrenaline GTS20 black: 435.30 miles

Another day of feeling like crap. I guess that it's better than feeling like death warmed over. Another walk where I dragged myself along.

Friday, 1/14/2022

3888 steps, 44/132 resting/max HR, 10:22 hrs sleep, 180.4 lbs, 11 floors climbed

Well ... a sick week off from Ricoh. My boss put me in for the full week. I might have to get a note from the doctor since it's greater than 3 days. I felt a bit better today. It's still feels like a struggle to even think of getting dressed and doing anything resembling onsite work at L3Harris. I might have been able to monitor the printers remotely or catch up on emails but I didn't even try. 

Walk: 1.5 miles, 21:11, 14:06 pace, 95/134 avg/max HR, 121/136 avg/max cadence, 16F, 75% RH, 10 to 27 N wind, wind chill 3F, partly cloudy.

Shoes: Brooks Adrenaline GTS20 black: 436.80 miles

Anyway ... I got out for a walk to the post office since I had a Netflix DVD to mail. It was definitely cold and windy. I had my balaclava all the way up over my nose. My splits were 14:21 and 13:35 over the last 0.5 mile.

Saturday, 1/15/2022

steps, 

Run: 3.6 miles, 34:09, 9:28 pace, 128/140 avg.max HR, 157.169 avg/max cadence, 3F, 91% RH, 6 to 20 NNE wind, wind chill -8F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 440.40 miles

Yes ... I was sick all week but I decided ... enough! Yes ... it was cold and windy with a wind chill below zero. But ... I hadn't run all week. So ... I put on ALL my cold weather running gear. What did I wear? Well ... Brook tights, Craft windproof briefs, Craft baselayer, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, ski mittens and googles. I wore my Brooks Adrenaline GTS20 running shoes. It was an iffy choice because there were a few place where my Salomon SpeedCross 4 trail shoes would have been a better choice. I chose a loop so I wouldn't be into the north wind so much and took up a slow pace since I didn't know what was under the dusting of snow that had fallen overnight. I really didn't even feel the cold all that much. I just ran slow and got it done. My splits were 9:24, 9:27, 9:29 and 9:37 over the last 0.6 mile.

Later, I watched the Bills completely annihilate the Patriots in the AFC Wild Card Game, 47-17, links here, here and here. 

The Bills scored 7 straight TDs with 0 punts, 0 4th downs and 0 turnovers. Bills led 14-0 after 1 quarter and 27-3 at half. Josh Allen was 21-25 for 308 yards, 5 passing TDs with 66 rushing yards. Wow!

Sunday, 1/2/2022 to Saturday, 1/8/2022 - Freezeroo #3

I walked 4 times this week, 7.2 miles.

I ran 4 times this week, 14.89 miles.

I didn't bike this week.

I took 60,738 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 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped over the past 2 months. 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 557 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/1). 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 (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (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). My motto: get vaccinated, boosted and wear a mask properly!

Sunday, 12/26/2021

6029 steps, 41/134 avg/max HR, 12:55 hrs sleep (I doubt it), 179.7 lbs, 12 floors climbed

Run: 3.35 miles, 31:43, 9:27 pace, 32 feet elevation gain, 125/140 avg/max HR, 157/172 avg/max cadence, 24F, 100% RH, 4 to 17 mph NE wind, wind chill 17F, overcast with flakes of snow

Shoes: Salomon Speedcross 4 trail shoes blue: 158.58 miles

I woke up around 4 AM and stayed awake for a couple hours. I comtemplated just getting up and going out for a run but for two reasons: I had only 4 hours of sleep and it was snowy and icy. So ... I went back to sleep for another 2.5 hours. A cold front had blown the mid 40s warmth away and brought in mid 20s and an inch of snow. So ... I went back to my usual winter running gear of Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I added my balaclava and some new stuff: Craft insulated underwear and Springs mittens. I even wore my Salomon SpeedCross 4 running shoes for traction. I got out and set up an easy and steady pace on my "Out to Dewey Ave" route. My new stuff was a little bit of an overkill but I was snug as a bug in a rug. There wasn't any ice or maybe my running shoes just cut through it.

Monday, 1/3/2022

9144steps, 42/97 avg/max HR, 6:36 hrs sleep, 180.1 lbs, 18 floors climbed

Walk: 2.0 miles, 31:41, 15:51 pace, 19 feet elevation gain, 83/98 avg/max HR, 114/135 avg/max cadence, 14F, 79% RH, 6 mph WNW wind, wind chill 6F, cloudy

Shoes: Salomon Speedcross 4 trail shoes blue: 160.58 miles

A saner man would have said "Screw this, it's a good day to bag it or do the treadmill!". But ... I guess I am not that man. Yes .. it was 14F with a wind chill of 4F. Yes ... it was dark, cold and a bit windy. Yes ... I am not sane ... or at least stupid. So ... I put on all my running winter gear. I got outside and got about 100 feet before I turned around and changed from my Brooks Adreanaline GTS20 running shoes to my Salomon Speedcross 4 trail shoes. I ventured forth and was walking at slower but OK pace when I hit a patch of ice on the sidewalk on Greenleaf Rd. It was dark but I knew that there were wet patches on that sidewalk from previous walks. Well ... those wet patches were now ice! I had traction on the crunchy snow but not on the smooth snow that had ice underneath it. So ... I moved to the snow covered grass when I got to where I knew ice might (and did) lurk. I encountered a solid stretch of ice on an uphill spot on the LOSP trail. There I just slowly inched up until there was crunchy snow again. I stayed upright and went straight inside without stretching. Brr!!!! I was cold and my fingers were freezing! Wow ... I ran in shorts two days ago!!!

Tuesday, 1/4/2022

9286 steps, 41/134 avg/max HR, 8:30 hrs sleep, 180.5 lbs, 20 floors climbed

Run: 3.35 miles, 30:39, 9:09 pace, 35 feet elevation gain, 128/136 avg/max HR, 159/167 avg/max cadence, 23F, 90% RH, 3 to 13 mph SSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 416.91 miles

I fully expected it to be 10F when I woke up because that's what it was when I went to bed. But ... it had warmed up to 23F by the time I woke up at 5:50 AM. I wanted to keep on the streets so I chose a "Out to Beach Ave and around" route. The route was OK when I was on the road but not OK when I was on the icy sidewalk. I didn't do anything stupid so I stayed upright. I don't think I will run it again until the ice on the sidewalk melts.

Wednesday, 1/5/2022

9518 steps, 41/139 avg/max HR, 7:58 hrs sleep, 178.9 lbs, 30 floors climbed

Well ... my day didn't start out very well. First ... I didn't wake up until 7 AM. My cell alarm was set for 5:50 AM, MTWTF and the volume was up. My "punch in" alarm went off at 8 AM and I went downstairs to my basement office ... err, old kitchen table and punched in to Ricoh. Then ... I noticed a growing puddle under the hot water heater. I went up to Christine and she called the Greenleaf Meadows emergency number. A repairman was here at 8:26 AM. Soon, he was joined by another. One brought a carpet extractor and fan. The hot water heater was drained, cut out and a new one installed by 11:30 AM. I called out of work at 2 PM. I decided to get out for my walk that I didn't get to this morning.

Walk: 1.0 mile, 13:30, 13:26 pace, 12 feet elevation gain, 88/97 avg/max HR, 120/130 avg/max cadence, 39F, 68% RH, 3 to 17 SSE wind, wind chill 37F, overcast

Shoes: Brooks Adrenaline GTS20 black: 417.91 miles

I intended to get out for a 2 mile walk and headed out to Beach Ave. I set a brisk pace and then decided to switch it up by adding a run.

Run: 3.1 miles, 26:53, 8:41 pace, 82 feet elevation gain, 131/140 avg/max HR, 157/165 avg/max cadence, 39F, 68% RH, 3 to 17 SSE wind, wind chill 37F, overcast

Shoes: Brooks Adrenaline GTS20 black: 421.01 miles

I knew that the weather forecast was colder weather tomorrow so I decided to add a 5K run all the way out to the end of Beach Ave and back ... just in case. The bonus was that I got a run in during the daylight. Boom ... done! My splits were 8:49, 8:33, 8:40 and 8:35 over the last 0.1 mile.

Thursday, 1/6/2021

8821 steps, 44/143 resting/max HR, 178.3 lbs, 17 floors climbed

Walk: 2.1 miles, 26:07, 12:25 pace, 54 feet elevation gain, 132/154 avg/max HR, 130 avg cadence, 23F, 76% RH, 9 to 33 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 423.11 miles

It didn't do much overnight ... except get colder and windy. So ... it was damn cold for a walk. So ... I set a very brisk pace on my "Out to Beach Ave" route. I found out how windy it was when I turned back at the end of Greenleaf Rd to head home. Brr!!! My splits were 12:20, 12:26 and 12:59 over the last 0.1 mile.

Friday, 1/7/2022

6682 steps, 41/104 avg/max HR, 7:01 hrs sleep, 180.1 lbs, 12 floors climbed

Walk: 2.1 miles, 27:57, 13:19 pace, 42 elevation gain, 92/111 avg/max HR, 125/142 avg/max cadence, 23F, 96% RH, 5 to 12 mph SSW wind, wind chill 17F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 425.21 miles

My alarm went off at 5:50 AM and I was out the door by 6:30 AM. It was just as cold but not as windy. It was definitely a walk day since I have Freezeroo #3 tomorrow morning, a 5 mile race out in Spencerport. I set a brisk pace on my "Out to Beach Ave" route. My splits were 13:03, 13:19 and 15:57 over the last 0.1 mile

Saturday, 1/8/2022

11258 steps, 42/147 resting/max HR, 8:42 hrs sleep, 181.3 lbs, 27 floors climbed

I slept in until 7:10 AM ... wow! It was cold, pretty calm and sunny ... a good morning to stay in bed under the covers. But ... there was a Freezeroo #3 to be run so I got up, ate a bit to eat, got dressed and got going. It was cold so I brought most of my cold weather running gear with me. I got to Pinewood Ponds Park around 9:10 AM in plenty of time for the 10 AM start. I got my bib and relaxed. I didn't drink much water so I didn't have to wait in the long line for the bathroom. I took about a 1/2 mile warm up run (unrecorded). It was chilly and sunny with not much wind. The park road was plowed but had a thin coat of snow so the traction was not the best but my Brooks Adrenaline GTS20 running shoes did OK.

Run: 5.09 miles, 42:02, 8:16 pace, 70 feet elevation gain, 138/151 avg/max HR, 164/175 avg/max cadence, 16F, 79% RH, 7 mph S wind, wind chill 7F, sunny

Shoes: Brooks Adrenaline GTS20 black: 430.30 miles

The start - taken by Christina Darlak Ruhland

I did about a 1/2 mile warm up run that I didn't record on my Garmin Venu. I stood next to Andy Ciaio at the start. And ... we were off! I got up to race pace quickly. The traction was OK ... but a bit iffy during the detour into the neighborhood streets during mile 1. It was better when we got to the main roads. Everyone ran in the road so I did too. I stayed with the pod of runners I was with ... until they got too slow. I've run this Freezeroo with this course 8 times now so I knew what to expect. I powered up the hill at mile 2 and just kept my pace as I ran. I didn't really think of stopping to catch my breath. I just wanted to keep my position in the group of runners I was running with ... mile 3 ... mile 4 ... turn onto Rt 269 ... turn into the park ... see the finish ... under 42 ... done! I bumped fists with some runners and walked to the warm lodge. I was very happy with my pace. It's been a long time since I ran a good 5 mile race like that.

Cruising into the finish - taken by Christina Darlak Ruhland

Cruising into the finish - taken by Vicky Beaver

I'm a creature of habit. I wear mostly the same winter running gear and eat the same post race food (the mini-muffin was new)

The race results were up on hourglassworks.com practically before I got home. I did OK. My official time was 41:58. I was 57th out of 142, results here. I was 5th out of 13 in my M 60-64 age group, results here.

I was pretty OK when I came home ... but I slowly but surely came down with a cold during the afternoon and evening. I had multiple sneezing jags (including a personal best of 13 in a row). My daughter and others think I should get a COVID test since the Omnicron strain presents as a cold to vaccine boosted people (like myself). Joy ... not.