Sunday, 3/20/2022 to Saturday, 3/26/2022

I walked 4 times this week, 5.65 miles.

I didn't snowshoe this week.

I ran 5 times this week, 14.45 miles.

I didn't bike this week.

I took 48,966 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have 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 634 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/19). 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, 3/20/2022

10068 steps, 43/139 resting/max HR, 8:50 hours sleep, 181.4 pounds, 26 floors climbed

Today ... was a day. I got out late morning for a run that I just wasn't into ... for personal reasons between Chistine and I .... I just needed to get out. Well ... a blah run and walk ensued.

Run: 1.55 miles, 13.55, 8:57 pace, 22 feet elevation gain, 158/165 avg/max HR, 158/165 avg/max cadence, 39F, 81% RH, 17 mph W wind, wind chill 31F, overcast

Shoes: Brooks Adrenaline GTS20 grey: 9.25 miles

Walk: 1.55 miles, 26:15, 16:55 pace, 43 feet elevation gain, 91/125 avg/max HR, 110/153 avg/max cadence, 39F, 87% RH, 14 mph W wind, wind chill 32F, overcast

Shoes: Brooks Adrenaline GTS20 grey: 10.8 miles

I was a bit peeved about my previous run/walk blah run. I saw on a post on runner's group on Facebook a stark picture of a guy giving a middle finger. He was basically giving the middle finger to motivate his younger self that he overcame all his faults to .... run. I may not run as fast but I decided to get back out there.

Run: 2.05 miles, 18:17, 8:54 pace, 37 feet elevation gain, 131/141 avg/max HR, 154/163 avg/max cadence, 43F, 81% RH, 12 NW wind, wind chill 37F, partly sunny

Shoes: Brooks Adrenaline GTS20 grey: 12.85 miles

I got out for another run. It wasn't a long run ... it wasn't fast ... but it was a run. I did what I could ... and I was happy with that.

Monday, 3/21/2022

5803 steps, 48/90 resting/max HR, 8:04 hours sleep, 182.6 pounds, 16 floors climbed

Walk: 1.1 miles, 17:22, 15:46 pace, 7 feet elevation gain, 57/65 avg/max HR, 113/121 avg/max cadence, 54F, 38% RH, 16 mph NW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 13.95 miles

I got out a bit after lunch for a walk around L3Harris B601. I was onsite and had time to kill. So why not? My left ankle/foot needed a recovery walk for sure.

Tuesday, 3/22/2022

8276 steps, 43/136 resting/max HR, 9:23 hours sleep, 181.6 pounds, 21 floors climbed

Run: 3.15 miles, 27:52, 8:50 pace, 36 feet elevation gain, 127/138 avg/max HR, 157/163 avg/max cadence, 39F, 30% RH, 8 mph NE wind, wind chill 34F, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 17.1 miles

I got out after work on my out and back "Out to Dewey Ave" route. It was a bit chilly for the second day of Spring so I dressed in my usual winter running gear: Brooks tights, Craft briefs, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running glove. Ok ... I wear the same thing during the winter! Anyway ... I took it nice and easy .... half expecting to feel pain in my left ankle/foot but it was only discomfort so I went out and got it done. It's kind of frustrating but it was what it was. My splits were 8:52, 8:48, 8:57 and 8:19 over the last 0.15 mile.

Wednesday, 3/23/2022

4073 steps, 43/97 resting/max HR, 9:52 hours sleep, 11 floors climbed

Walk: 1.5 miles, 20:26, 13:36 pace, 7 feet elevation gain, 76/105 avg/max HR, 121 avg cadence, 41F, 70% RH, 15 mph ESE wind, wind chill 34F, overcast with sprinkles

Shoes: Brooks Adrenaline GTS20 grey: 18.6 miles

I got out after work for a walk. It was blustery, windy and sprinkling. A sensible person would have stayed inside but I took a walk anyway ... I'm stubborn. My splits were 13:34 and 13:40 over the last 0.5 mile.

Thursday, 3/24/2022

5509 steps, 43/141 resting/max HR, 7:31 hours sleep, 183.6 pounds, 9 floors climbed

Run: 3.15 miles, 27:26, 8:43 pace, 33 feet elevation gain, 134/145 avg/max HR, 156/161 avg/max cadence, 55F, 58% RH, 6 mph NW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 21.75 miles

I got out during lunch for an out and back 5K on my "Out to Dewey Ave" route. I stretched out my left ankle/foot before and after. I took it nice and easy and half expected pain (just like always lately) but it didn't come. I wish I could I run faster like I used to ... but a run is a run. My splits were 8:46. 8:43, 8:45 and 8:11 over the last 0.15 mile.

Friday, 3/25/2022

6867 steps, 42/90 resting/max HR, 8:42 hours sleep, 182.7 pounds, 7 floors climbed

Walk: 1.5 miles, 20:29, 13:40 pace, 8 feet elevation gain, 67/76 avg/max HR, 118/132 avg/max cadence, 39F, 81% RH, 18 mph W wind, wind chill 31F, overcast

Shoes: Brooks Adrenaline GTS20 grey: 23.25 miles

I got out after work for a brisk walk. It had gotten colder and windier so I was back to my usual winter running gear. March in Rochester! My splits were 13:26 and 14:08 over the last 0.5 mile.

8370 steps, 46/139 resting/max HR, 20 floors climbe

Run: 4.55 miles, 41:35, 9:08 pace, 75 feet elevation gain, 130/141 avg/max HR, 157/165 avg/max cadence, 37F, 93% RH, 7 mph W wind, wind chill 33F, overcast

Shoes: Brooks Adrenaline GTS20 grey: 27.80 miles

I got out around 8:30 AM for a bit longer run on my "Out by the pier and around" route. I took it really nice and easy. I could feel a bit of discomfort in my right ankle/foot but it didn't progress to any pain so I sort of ignored it. I thought about a woman named Kelly who I never met that had worked at Fleet Feet. She had died this week of cancer and Fleet Feet had organized a run in her honor, #CamoForKelly, this morning. I also thought of #TrailsRoc and their 10th anniversary today. They had organized a run down at Mendon Ponds Park this morning also. My splits were 9:05, 8:54, 9:08, 9:34 and 8:53 over the last 0.55 miles. I took a couple of tiny walk breaks in mile 4 and then ran it in from there.

Sunday, 3/13/2022 to Saturday, 3/19/2022

I walked 4 times this week, 4.73 miles.

I didn't snowshoe this week.

I ran 3 times this week, 10.85 miles.

I didn't bike this week.

I took 57,178 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 627 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/12). 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, 3/13/2022

4701 steps, 43/114 resting/max HR, 5:54 hours sleep, 182.5 pounds, 8 floors climbed

Walk: 1.5 miles, 20:20, 13:34 pace, 12 feet elevation gain, 100/123 avg/max HR, 123/190 avg/max cadence, 25F, 94% RH, 5 to 20 mph SSW wind, wind chill 17F, cloudy with light snow

Shoes: Brooks Adrenaline GTS20 black: 524.98 miles

My left ankle/foot were a bit wonky after yesterday's Runnin' of the Green so I opted for a walk. I thought I would take an easy walk but ... listening to Zep, Jimmy and the Stones off Spotify plus the cold and wind quickened my pace for sure! My splits were 13:47 and 13:08.

Monday, 3/14/2022

12545 steps, 47/109 avg/max HR, 8:05 hours sleep, 181.8 pounds, 25 floors climbed

Walk: 0.63 miles, 1:36:19, 95/117 avg/max HR, 32 avg cadence

Shoes: Brooks Adrenaline GTS20 black: 525.61 miles

Today's walk was loading the Budget truck that my daughter, Karen, rented for her move to Boston tomorrow. I started my Venu at 12:12 PM and it took 1:36 to load the truck with another guy and I loading it. Another guy was in the truck stacking. Everything went well. I also took out all the trash and recycling. It was nice weather for March: 50F, light wind and mostly sunny. I was more than ready to sit down when I got home but I also did a load of laundry. My clothes were a bit dirty.

Tuesday, 3/15/2022

5949 steps, 44/97 resting/max HR, 10:16 hours sleep, 182.3 pounds, 11 floors climbed

Walk: 1.5 miles, 21:22, 14:15 pace, 7 feet elevation gain, 86/97 avg/max HR, 118 avg cadence, 39F, 87% RH, 9 mph ENE wind, wind chill 34F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 527.11 miles

I couldn't concentrate on much all day at work. I wasn't motivated for a run so I just did a somewhat brisk walk on my "Out to Ling Rd" route. My splits were 14:26 and 13:53 over the last 0.5 mile.

Wednesday, 3/16/2022

12985 steps, 43/140 resting/max HR, 8:49 hours sleep, 183.2 hours sleep, 14 floors climbed

Run: 3.15 miles, 28:08, 8:56 pace, 30 feet elevation gain, 131/141 avg/max HR, 155/161 avg/max cadence, 34F, 100% RH, 4 to 11 mph ENE wind,  foggy

Shoes: Brooks Adrenaline GTS20 black: 530.26 miles

I got out after work for a 5K on my "Out to Dewey Ave" route. It had a weird weather day all day. Aleza had told me that there was a "Fog Advisory" all day. I had been in the basement all afternoon and was surprised that is foggy out. The KROC airport weather was 54F. Well ... up 1/2 mie from Lake Ontario it was about 34F. I did a nice and easy out and back to Dewey Ave. My left foot (or ankle) was a bit wonky so I just got it done. It sucks but it's how I run right about now. My splits were 8:54, 8:58, 8:58 and 8:39 over the last 0.15 mile.

Thursday, 3/17/2022

7174 steps, 46/143 resting/max HR, 7:58 hours sleep, 183.4 pounds, 14 floors climbed

3.15 miles, 27:16, 8:39 pace, 36 feet elevation gain, 134/145 avg/max HR, 156/163 avg/max cadence, 51F, 64% RH, calm, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 3.15 miles

A big difference between yesterday and today. It was in the low 50s and sunny today so I wore shorts and a long sleeve tech. I opted to break in a new pair of Brooks Adrenaline GTS20 shoes.

Friday, 3/18/2022

6456 steps, 43/92 resting/max HR, 8:29 hours sleep, 183.8 pounds, 6 floors climbed

Walk: 1.1 miles, 16:22, 14:53 pace, 7 feet elevation gain, 86/95 avg/max HR, 118/126 avg/max cadence, 63F, 42% RH, 10 mph NNE wind, sunny

Shoes: Brooks Adrenaline GTS20 black: 531.36 miles

I got out during lunch for a walk around L3Harris B601. I wore my old black Brooks Adrenaline GTS20 shoes instead of my new grey Brooks Adrenaline GTS20 shoes. Man ... could I tell a difference even with a walk!

Saturday, 3/19/2022

7368 steps, 43/131 resting/avg HR, 7:35 hours sleep, 181.9 pounds, 17 floors climbed

Run: 4.55 miles, 40:00, 8:47 pace, 63 feet elevation gain, 135/143 avg/max HR, 157/165 avg/max cadence, 38F, 100% RH, 5 to 16 mph ENE wind, overcast with fog

Shoes: Brooks Adrenaline GTS20 grey: 7.7 miles

I wanted a run that had a little more scenery so I headed out on my "Out by the pier" route. It's a bit longer and my right ankle/foot was a bit cranky about it. I remember the days that I went out for 8 or 10 mile runs .... now a 4 to 5 mile run makes me limp the rest of the day. Yes, I stretch both heels before and after I run! It's kind of frustrating but I guess I just have to be happy to able to run at all.

Sunday, 3/6/2022 to Saturday, 3/12/2022 - Runnin' of the Green 5 mile race

I walked 3 times this week, 4.1 miles.

I didn't snowshoe this week.

I ran 5 times this week, 17.66 miles.

I didn't bike this week.

I took 58,491 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 620 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/5). 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, 3/6/2022

9814 steps, 44/145 resting/max HR, 8:48 hours sleep, 183.5 pounds, 35 floors climbed

Run: 3.15 miles, 27:43, 8:43 pace, 29 feet elevation gain, 133/148 avg/max HR, 159/167 avg/max cadence, 54F, 67% RH, 14 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 504.37 miles

It was 24F warmer today ... so I had to get out for a run. Shorts and a long sleeve tech on March 6th, baby! It was my third running day in a row so I knew my left ankle would complain. Yes ... it did complain with a mild ache. It didn't progress into any pain so I kept running. I kept it nice and easy on my "Out to Stutson St Overlook" route. My splits were 8:42, 8:36, 8:48 and 8:18 over the last 0.15 mile.

Walk: 1.5 miles, 27:19, 18:13 pace, 16 feet elevation gain, 84/110 avg/max HR, 103 avg cadence, 70F, 40% RH, 30 to 57 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 black: 505.87 miles

It got even windier and warmer so I got out for a walk when the wind really started to howl. It was interessting. The wind blew me around a bit on my "Out to Ling Rd" route. A small branch fell in front of me and glanced off my sunglasses. I started to look up when I passed near trees a lot more, lol. A section of picket fence that had been OK on my way out was now bowed out on my way back. A boat and its trailer had been turned almost completely around in the Greenleaf Meadows trailer parking lot. An interesting and somewhat dangerous walk. My splits were 18:25 and 17:51 over the last 0.5 mile.

The official high at the ROC airport was 73F which broke the record of 70F set back in 1894. The winds gusted as high as 73 mph. The warmth was short lived. It was 40F when I went to bed at 10 PM.

Monday, 3/7/2022

4008 steps, 48/95 resting/max HR, 182.1 pounds, 10 floors climbed

Walk: 1.5 miles, 19:32, 13:02 pace, 15 feet elevation gain, 79/99 avg/max HR, 123 avg cadence, 32F, 100% RH, 11 to 24 mph WNW wind, wind chill 24F, overcast with light wet snow

Shoes: Brooks Adrenaline GTS20 black: 507.37 miles

A lot different weather today for my walk. It was 38F colder 29 hours later. March will be March. The ground was wet and not frozen yet so I had no traction issues. I did have to avoid splashing in puddles. My splits were 13:00 and 13:04 over the last 0.5 mile.

Tuesday, 3/8/2022

8496 steps, 43/138 resting/max HR, 8:48 hours sleep, 182.4 pounds, 13 floors climbed

Run: 3.16 miles, 28:29, 9:02 pace, 45 feet elevation gain, 131/142 avg/max HR, 155/163 avg/max cadence, 32F, 70% RH, 2 to 10 mph WNW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 black: 510.53 miles

I got out after work for a nice and easy out and back 5K. My left ankle ached a little bit but I set up an easy pace and endured the ache. It didn't get worse so I guess it's all good ... I hope ... crosses fingers. My splits were 9:06, 9:09, 8:56 an 8:24 over the last 0:16 pace.

Wednesday, 3/9/2022

9424 steps, 43/95 resting/max HR, 8:43 hours sleep, 181.5 pounds, 11 floors climbed

Walk: 1.5 miles, 20:25, 13:37 pace, 43 feet elevation gain, 81/103 avg/max HR, 118 avg cadence, 37F, 62% RH, 6 to 12 mph WNW wind, wind chill 32F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 black: 512.03 miles

I got out for a brisk walk after work on my "Out to Ling Rd" route. My left ankle ached a bit for the first 1/4 mile and loosened up so I could open up my pace. My splits were 13:31 and 13:47 over the last 0.5 mile.

Thursday, 3/10/2022

7308 steps, 42/143 resting/max HR, 9:08 hours sleep, 182.1 pounds, 19 floors climbed

Run: 4.5 miles, 39:21, 8:44 pace, 76 feet elevation gain, 134/145 avg/max HR, 157 avg cadence, 37F, 60% RH, 9 mph SSW wind, wind chill 31F, mostly sunny.

Shoes: Brooks Adrenaline GTS20 black: 516.53 miles

I got out for a run during lunch on my rarely used "Out to Dewey Ave and around" route. I wanted a bit longer run since I have the 5 mile Running the Green (aka Johnny's) race on Saturday. It was around 37F and I debated wearing shorts. I could have. I wore tights and only my Brooks 1/4 zip long sleeve pullover. I pulled off my heavy running gloves with about a mile to go so I could cool off a bit. My left ankle loosened up after a 1/2 mile. My splits were 8:35, 8:47, 8:47, 8:53 and 8:32 over the last 0.5 mile.

Friday, 3/11/2022

8571 steps, 44/104 resting/max HR, 8:10 hours sleep, 181.3 pounds, 13 floors climbed

Walk: 1.1 mile, 18:19, 16:40 pace, 3 feet elevation gain, 92/109 avg/max HR, 107/130 avg/max cadence, 39F, 81% RH, 10 mph N wind, wind chill 31F, cloudy

Shoes: Brooks Adrenaline GTS20 black: 518.03 miles

I got out after work for a nice, easy and short walk. My left foot was a bit wonky so I am a bit apprehensive about running the 5 mile Runnin' of the Green tomorrow morning. My splits were 16:52 and 14:48.

Saturday, 3/12/2022

10870 steps, 44/148 resting/max HR, 7:36 hours sleep, 181.3 pounds, 18 floors climbed

I got up around 6:30 AM. It looked like only about 1 to 2 inches of wet snow fell overnight. I puttered around for a while and started to get ready around 7:45 AM. I left at 8:12 AM and was down in the vicinity of the Blue Cross Arena at 8:26 AM. I parked in the big lot off of Court St for $5 ... happy with close parking. 

This race will always be Johnny's in my mind. This was my 10th in-person and 2nd virtual running of this race. This was my first large in-person race of 2022. It was weird walking into the BCA with so many unmasked people. I am vaccinated and boosted. I hope everyone else was ... but after 2 years of COVID-19 you just have to assume they are or have had COVID-19. 

I met up with a lot of running friends ... Bill Murphy, Bill Beyerbach, Bob Dyjak, Joe Ciecierega, Andy and Laura Ciaio among many others that I saw but didn't talk with. It was nice seeing people in person after so long.

I got out for a little warm up run. It was probably ill advised since it was a bit too close to 9:30 and a bit too fast since I had to get back to line up. BTW, the weather conditions were 24F, 91% RH, 11 mph NNW wind, wind chill 14F and cloudy. It was a far cry from last Saturday's temperature of around 60F (the high was 73F with a 72 mph wind gust at the ROC airport).

Run: 0.75 mile, 6:51, 9:06 pace, 17 feet elevation gain, 124/136 avg/max HR, 160/167 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 518.78 miles

Run: 5.1 miles, 43:29, 8:32 pace, 53 feet elevation gain, 139/150 avg/max HR, 162/172 avg/max cadence

Shoes: Brooks Adrenaline GTS20 black: 523.48 miles

About 100 yards to go! ... photo courtesy of Jeanette George

I moved up in the line until I was around the 8:00 pace sign. And ... we were off! My race plan was just nice and easy. I hit the one mile mark around 8:38 (Garmin says 8:17 ... I do need to get my eyes checked). I saw the Fleet Feet cheer team of Ellen and Barb at just past 1 mile (and just before 4 mile). I gave a hand slap with them on the way out and the way back. I started to take tiny walk breaks at mile 3 and 4. I was a bit disheartened when the 8:30 pace leader passed me around mile 3.5. I did suck it up and picked up my pace in the run down Exchange to the finish. Andy Ciaio and Jeanette George gave me encouragement in the last 1/4 mile when I had nothing left. I saw the timer tick towards 43:30 and finished in 43:29. I grabbed a pint of water and put the finisher's medal around my neck. Done!

I hung around inside the BCA longer than I usually do. I had 2 donuts that were decorated with lot of green frosting and a pint of apple cider. I enjoyed some Irish music and just chilled. I headed home after the awards. A 13WHAM news article here.

I did OK ... i.e. I survived. My official time was 43:22 chip time. I was 343rd out of 1074, 15th out of 50 in my M 60-64 age group according to the robinhoodraces.com results, here. 

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.