Sunday, 1/1/2023 to Saturday, 1/7/2023 - Freezeroo #2 & Freezeroo #3

I walked 2 this week, 3.0 miles.

I ran 7 times this week, 28.06 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 70,740 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

BTW, I am on a 921 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/31). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/1/2023

14651 steps, 42/140 resting/max HR, 7:36 hours sleep, 181.1 pounds, 54 floors climbed

Today's race was Freezeroo #2. It was my 13th. I know the course well. It seems that the rolling hills of Mendon and the miles get longer every year. I knew the drill ... get to Stewart Lodge around 9:10 AM, get my bib, get in a practice run and get racing at 10 AM. So ... I did. I did get in my warm up run a bit late so I had only 3 minutes before the race. The KROC weather was 39F, 86% RH, 9 mph W wind, wind chill 33F, cloudy.

Run: 0.85 mile, 7:57, 9:18 pace, 35 feet elevation gain, 114/124 avg/max HR, 157/185 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 725.77 miles

Run: 7.58 miles, 1:05:31, 8:39 pace, 312 feet elevation gain, 132/145 avg/max HR, 161/174 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 733.35 miles

And ... we were off! I settled into what I thought was a sensible race pace. I held it for about 3 miles. Then .... I got overheated or tired or something ... and lapsed into a run/walk for most of the rest of the race. I guess the rolling hills of Mendon just got to me. Maybe I can't race rolling hills if I don't run hills. I know I don't run hills on my runs around Greece.

I looked a bit tired here at the corner of Pond Rd and Douglas Rd (around mile 4)

I did OK, I guess. My official time was 1:05:33. I was 79th out of 222, 1st out of 7 in my M 65-69 age group, link here. My splits were 8:04, 8:29, 8:27, 8:58, 9:03, 8:50, 9:02, 7:58 over the last 0.58 mile.

Monday, 1/2/2023

8785 steps, 47/140 resting/max HR, 179.7 pounds, 32 floors climbed

Run: 4.55 miles, 39:44, 8:44 pace, 64 feet elevation gain, 132/142 avg/max HR, 160/167 avg/max cadence, 41F, 87% RH 3 mph NW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 737.90 miles

I got out for a run on my "Out by the pier and around" route. It was 41F so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up an easy pace. My right thigh hurt for a bit ... then both thighs hurt until mile 3. I thought about going for a 10K but I wanted the ache to stop. So I headed for home. It's all good. A nice run ... no matter the aches. My splits were 8:58, 8:40, 8:46, 8:40 and 8:26 over the last 0.55 mile.

I watched the Bills - Bengals game ... and it was eventually canceled. The score was 3-7 when Damar Hamlin (wiki here) fell from cardiac arrest on the field after a tackle. The game was halted while medical staff worked on him and the announcers tried to fill time and ABC showed commercials. The Bills flew back to Buffalo and the NFL considered the game to be canceled and would not be made up. 

UPDATE: The Bills, the Bills Mafia, the NFL and the USA pulled for Damar. He stayed in Cincinnati and he made steady progress, came out of a coma, had his breathing tube removed and was speaking within several days and sent home to a Buffalo hospital. He posted from there during the Bills game the next Sunday against the Dolphins and went home the next day.

Tuesday, 1/3/2023

8127 steps, 44/110 resting/max HR, 7:00 hours sleep, 181.5 pounds, 12 floors climbed

Walk: 1.5 miles, 20:04, 13:18 pace, 12 feet elevation gain, 88/103 avg/max HR, 122 avg cadence, 37F, 93% RH, 7 mph E wind, wind chill 33F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 739.41 miles

I got out for a well needed walk on my usual "Out to Ling Rd" route. I thought about the Buffalo Bill, Damar Hamlin, who is in a Cincinnati hospital fighting for his life.

Wednesday, 1/4/2023

9511 steps, 43/137 resting/max HR, 180.0 pounds, 17 floors climbed

Run: 4.45 miles, 39:13, 8:49 pace, 68 feet elevation gain, 125/140 avg/max HR, 162/170 avg/max cadence, 37F, 100% RH, calm, overcast with light fog

Shoes: Brooks Adrenaline GTS20 grey - 743.86 miles

I was very tired last night and went to bed early. I got at 7.5 hours of sleep. I still felt a bit sluggish when I started out for a run on my usual "Out by the pier and around" route. I could have cut it short to a 5K but I was stubborn and ran onward. It was calm and a bit foggy. My splits were 9:06, 8:50, 8:49, 8:46 and 8:10 over the last 0.45 mile.

Thursday 1/5/2023

10539 steps, 42/137 resting/max HR, 7:04 hours sleep, 178.8 pounds, 17 floors climbed

Run: 4.55 miles, 40:27, 8:54 pace, 63 feet elevation gain, 125/139 resting/max HR, 161/170 avg/max cadence, 37F, 75% RH, 15 mph WSW wind, wind chill 29F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 748.41 miles

I got out for a run on my usual "Out by the pier and around" route. A chilly wind definitely made think ill of my choice but I eventually warmed up. My splits were 9:05, 8:45, 8:53, 9:03 and 8:32 over the last 0.55 mile. 

Friday, 1/6/2023

8059 steps, 41/95 resting/max HR, 7:06 hours sleep, 180.5 pounds, 9 floors climbed

Walk: 1.5 miles. 20:50, 13:53 pace, 3 feet elevation gain, 82/92 avg/max HR, 122/134 avg/max cadence, 36F, 93% RH, 6 mph WSW wind, wind chill 31F, light mist

Shoes: Brooks Adrenaline GTS20 grey - 749.91 miles

I got out for my usual walk the day before a race on my "Out to Ling Rd" route. My splits were 13:44 and 14:12 over the last 0.5 mile.

Saturday, 1/7/2023

11068 steps, 42/147 resting/max HR, 8:24 hours sleep, 182.2 pounds, 14 floors climbed

Today's race was Freezeroo #3. It's a 5 mile race out in Spencerport. I knew that course well like all the recent Freezeroo courses. I got up at 6:30 AM, puttered around a bit. It was a bit above freezing so I dressed in my usual Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves.

I got to the race venue around 9:10 AM just north of Spencerport on route 259. I got my race bib, geared up and got out for a 1 mile warm up run

Run: 1 mile, 9:34, 9:33 pace, 26 feet elevation gain, 112/122 avg/max HR, 152/161 avg/max cadence, 34F, 100% RH, 8 mph W wind, wind chill 28F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 750.91 miles

I got done with my warm up run about 4 minutes before the race start. It was just enough time to retie my shoe laces and to exchange tripping over our shoe stories with Bill Crow (we had both done it twice in the start of a race during our race careers). I met up with the usual runners: Joe, Tina, Prem, Andy and his wife Laura.

Run: 5.08 miles, 41:28, 8:10 pace, 76 feet elevation gain, 138/149 avg/max HR, 164/173 avg/max cadence, 34F, 100% RH, 6 mph WNW wind, wind chill 29F, overcast with a bit of ice pellets

Shoes: Brooks Adrenaline GTS20 grey - 755.99 miles

And ... we were off! I rabbited a bit in the first mile at 8:02. I slowed a very little and kept running. It just seemed so great to run! I've been running for over 18 years ... it's still feels good! I came up on a woman runner that I had been following at the end ... I could have passed her at the line but I let her go. I was happy with my effort. I stayed for a while and ate some grapes, a bagel and 4 cookie along with the coffee that I had brought in a travel mug.

I did OK. My official time was 41:27. I was 54th out of 136, 1st out of 7 in my M 65-69 age group, overall results here and age group results here. My splits were 8:03, 8:14, 8:12, 8:18, 8:06 and 7:07 over the last 0.08 mile.

There was another race going on at the same time. It was the Winter Warrior 1/2 and 1/4 Marathon and Relay down at MCC in Henrietta where it all began in 2016. There were 156 finishers in the 1/2, link here and 203 finishers in the 1/4 Marathon, link here. I have interesting memories of this race. The first at MCC with lots of pissed drivers trying to exit while we circled MCC and the next 3 years at RTP. I remember 2018 when it was 3F, wind chill -13F and I locked my keys in my car and my darling wife, Christine, had to drive down to rescue me. Ahh ... good times and good stories!

Sunday, 12/25/2022 to Saturday, 12/31/2022

I walked once this week, 1.5 miles.

I ran 6 times this week, 20.17 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 56,189 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 914 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/25/2022

7921 steps, 46/137 avg/max HR, 7:50 hours sleep, 180.1 pounds, 18 floors climbed

Run: 4.56 miles, 40:50, 9:11 pace, 65 feet elevation gain, 127/140 avg/max HR, 160/168 avg/max cadence, 18F, 79% RH, 18 mph SW wind, wind chill 3F, partly cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 221.63 miles 

I got out for a run on my "Out by the pier and around" route. It was slightly warmer so I didn't put on a second pair of pants but I still went with my Brooks tights, Craft shorts, Brooks baselayer, long sleeve tech, balaclava Brook beanie and ski mittens. I pretty much know what I need to wear based on the temperature and wind. I stuck up an easy pace and headed out. I held my pace easily and fought any urge to stop. My splits were 9:29, 9:03, 9:23, 9:02, 8:47 over the last 0.56 mile.

Monday, 12/26/2022

9241 steps, 42/137 resting/max HR 7:39 hours sleep, 180.2 pounds, 22 floors climbed

Run: 4.66 miles, 42:14, 9:04 pace, 67 feet elevation gain, 126/138 avg/max HR, 157/168 avg/max cadence, 18F, 73% RH, 13 mph SW wind, wind chill 5F, partly cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 226.29 miles 

Yes, it was cold and windy. But ... I am a runner and a runner has got to do what a runner does. So ... I got dressed in the running clothes that I knew would work for me and got out for a run on my usual "Out by the pier and around" route. I stuck up my usual pace and settled in. The wind was a bit chilly but I warmed up after a mile like usual ... no worries. My splits were 9:37, 8:53, 9:12, 9:03 and 8:22 over the last 0.66 mile.

Tuesday, 12/27/2022

11117 steps, 43/136 resting/max HR, 6:23 hours sleep, 179.9 pounds, 19 floors climbed

Run: 4.55 miles, 40:05, 8:48 pace, 66 feet elevation gain, 127/140 avg/max HR, 162/171 avg/max cadence, 21F, 79% RH, 14 mph WSW wind, wind chill 9F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 717.07 miles

I was back from vacation after 10 days so I was back to running in the pre-dawn darkness. So .. I was out at 6 AM. I struck up an easy pace as I wondered what the hell I was doing out there. Anyway ... I got it done. My splits were 8:57, 8:42, 8:52, 8:52 and 8:31 over the last 0.55 mile.

(L to R) My cousin, Sandy Bastian, me and my wife, Christine

My darling wife, Christine, and I went to Aunt Pat's calling hours at Yost Funeral Home in Palmyra. Christine doesn't like funerals but she went with me to be by my side. It was sad but OK. Lea Ann and his sister Shirley are taking their mother's death hard. Christine and I met up with my cousin, Sandy Bastian. She told us where Bill was (Colorado Springs, CO0, where her kids were (2 in CO and 1 in Utah).

Wednesday 12/28/2022

5978 steps, 42/135 resting/max HR, 6:26 hours sleep, 180.0 pounds, 19 floors climbed

Run: 3.15 miles, 27:16, 8:39 pace, 38 feet elevation gain, 126/138 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 6 mph SSE wind, wind chill 23F, cloudy

Shoes: Salomon blue SpeedCross 4 trail shoes: 229.44 miles 

I got out a bit late for my run so I opted for my "Out to Stutson St Overlook" route. It was a bit warmer and I ran a bit faster. I still wore my Salomon SpeedCross 4 trail shoes. It was overkill but I didn't have any trouble with the tiny snow patches on the LOSP Trail either. My splits were 9:05, 8:41, 8:22, 7:23 over the last 0.15 mile. A negative split!

Thursday, 12/29/22

10375 steps, 43/134 resting/max HR, 7:07 hours sleep, 180.3 pounds, 13 floors climbed

Run: 3.16 miles, 27:15, 8:37 pace, 40 feet elevation gain, 126/136 avg/max HR, 162/172 avg/max cadence, 37F, 52% RH, 8 mph SSW wind, wind chill 32F, clear

Shoes: Brooks Adrenaline GTS20 grey - 720.23 miles

I got out a bit late again so another run on my "Out to Stutson St Overlook" route. It was a bit warmer and I thought about wearing shorts for a second or so but went with my Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind was a bit col

Friday, 12/30/2022

4344 steps, 42/98 resting/max HR, 9:04 hours sleep, 180.3 pounds, 5 floors climbed

Walk: 1.5 miles, 19:40, 13:07 pace, 18 feet elevation gain, 90/102 avg/max HR, 124/185 avg/max cadence, 55F, 62% RH, 12 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 721.73 miles

A day off from Ricoh (thanks to L3Harris being off). I got out for a brisk walk on my usual "Out to Ling Rd" route. A walk day was definitely needed after 5 run days. It was much warmer so I wore shorts, my Brooks 1/4 zip long sleeve pullover and Brooks light running gloves. My splits were 13:11 and 12:59 over the last 0.5 mile.

Pat VerPlank's soon to be grave and a candle that Lea Ann had made

My Mom and Dad's grave about 50 feet away from Pat and Elmer's

Today was my Aunt Pat's internment at the East Palmyra Cemetery. She and Elmer are buried about 100 feet from where my parents are buried. The short service by Bob Yost was sad. Then we went to Lea Ann's for lunch. She works at Todds and they really gave her a bereavement spread of food. We took home 4 slices of Mark's pizza and 4 chocolate chip cookies from Topps. Mmm!

Saturday, 12/31/2022

7944 steps, 43/145 resting/max HR, 8:18 hours sleep, 180.8 pounds, 10 floors climbed

I checked my running spreadsheet and found that I had 97.9 racing miles and was eligible for a bronze (50 miles) racing GRTC patch. Well ... I really wanted to get to 100 miles so I could get a silver (100 miles) patch. But ... there weren't any races until Freezeroo #2 on New Years Day. Then I got an email on December 27th from Race Management Solutions about the New Years Eve 5K. I thought about it and thought I was crazy ... but I signed up.

The race venue was Fort Niagara which was 80 miles away or 1:38 driving time. The race start was noon so Christine and I started around 9:40 AM. It was a boring drive in an on/off mist but Google Maps got us there around 11:15 AM. I got my bib and got ready. 

Run: 3.19 miles, 24:59, 7:50 pace, 33 feet elevation gain, 138/149 avg/max HR, 162/170 avg/max cadence, 52F, 94% RH, 3 mph SSW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 724.92 miles

And ...we were off! I didn't know anyone there but I did what I usually do. I tried to start slow .. and didn't like usual. I slowly passed slightly faster runners in the first mile. I wanted to take a tiny walk break but gutted it out until the finish. And ... done!

I ran 3.19 miles, 24:59, 7:50 pace according to my Garmin Venu. I ran a 25:00, 8:02 pace officially. I did OK. I was 25th out of 112, 1st out of 7 in my M 65-69 age group. Christine and I stayed around for the awards and I got a first place age group sticker for my finisher medal. I also found out that the M 65-69 age was competitive since 2nd place was 25:13 and 3rd place was 25:34. 

A nice selfie of Christine and I in Fort Niagara with Canada visible across the Niagara River

Truth in neon at the Flip Burger in Lewiston where we ate excellent burgers and fries!

It was just as long a drive back but I got to 101.0 race miles for 2022.

Today was the last day of December and also the last day of 2022 so it's double stat time!

I walked once on the treadmill for 1 mile and twice for 2 miles in 2022.

I walked 8 times for 9.65 miles, 1.21 miles/walk in December and 131 walks for 182.79 miles, 1.4 miles/walk in 2022.

I ran 25 times for 107.1 miles, 4.28 miles/run in December and 197 runs for 741.66 miles, 3.76 miles/run in 2022.

I ran 2 races in December

 12/10 Freezeroo #1, 3.1 miles, 24:39, 7:57 pace

 12/31 New Years Eve 5K, 25:00, 8:02 pace

I didn't bike in December and 64 bikes for 835.05 miles, 13.05 miles/bike in 2022.

I walked 250,111 steps in December and 2,455,544 steps in 2022.

I ran 24 (23 road and 1 trail) races in 2022. They were one 1 mile, 14 5Ks, one 4.4 mile, one 4.89 mile, two 5 mile, two 10Ks, one 7.5 mile, one 8 mile and one 9.41 mile trail race.

My plans for 2023 are to keep my walk/run/bike streak going. I will be running one of my bucket races in May, the Fly by Night Du in Watkins Glen NY.

Sunday, 12/18/2022 to Saturday, 12/24/2022

I walked once this week, 1.65 miles.

I ran 6 times this week, 29.20 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 51,208 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 907 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/18/2022

9927 steps, 42/141 resting/max HR, 6:41 hours sleep, 180.0 pounds, 26 floors climbed

Run: 6.25 miles, 53:49, 8:37 pace, 113 feet elevation gain, 129/144 avg/max HR, 160/172 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 691.07 miles

I got out on my longer "Out to the Secret Sidewalk" route. I struck up my usual easy pace and let the run happen. It was nice and enjoyable. My splits were 8:59, 8:39, 8:43, 8:44, 8:39, 8:14 and 8:08 over the last 0.25 mile.

Monday, 12/19//2022

7159 steps, 43/136 resting/max HR, 11:17 hours sleep, 178.4 pounds, 19 floors climbed

Run: 4.45 miles, 39:26, 8:51 pace, 63 feet elevation gain, 127/138 avg/max HR, 162/171 avg/max cadence, 30F, 69% RH, 21 mph W wind, wind chill 18F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 695.52 miles

I got out for a run on my usual "Out to the pier and around" route. I set up a real easy pace and held it easily. My splits were 8:55, 8:38, 8:51, 9:09 and 8:32 over the last 0.45 mile.

Tuesday, 12/20/2022

7580 steps, 44/139 resting/max HR, 8:49 hours sleep, 180.1 pounds, 16 floors climbed

Run: 4.55 miles, 39:49, 8:45 pace, 75 feet elevation gain, 126/142 avg/max HR, 163/173 avg/max cadence, 28F, 86% RH, 3 mph NE wind, cloudy.

Shoes: Brooks Adrenaline GTS20 grey - 700.07 miles

I got out a run for my usual "Out by the pier and around" route. A light dusting of snow and maybe a smidge of ice on the LOSP trail, sidewalks and boardwalk made the footing a bit interesting in a few spots. I struck up an easy pace and held it. My splits were 9:01, 8:43, 8:54, 8:45 and 8:00 over the last 0.55 mile.

Wednesday, 12/21/2022

9729 steps, 46/136 resting/max HR, 181.0 pounds, 19 floors climbed

Run: 4.55 mile, 40:04, 8:48 pace, 66 feet elevation gain, 125/137 avg/max HR, 161/173 avg/max cadence, 25F, 80% RH, 6 mph SSW wind, wind chill 19F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 705.62 miles

I got out for a run on my usual "Out by the pier and around" route. The dusting of snow and any ice from yesterday were gone. I struck up my usual easy pace and got it done. My splits were 9:08, 8:47, 8:46, 8:48 and 8:19 over the last 0.55 mile.

I got sad news today. My Aunt Pat died at age 85. She was Uncle Elmer's second wife. Elmer was my mother's brother. Now all my parents aunts and uncles have died. Pat had 5 children. Four with her first husband and one, Lea Ann, with Elmer.

 Thursday, 12/23/2022

3561 steps, 44/90 resting/max HR, 9:55 hours sleep, 180.8 pounds, 6 floors climbed

Walk: 1.65 miles, 22:05, 13:23 pace, 14 feet elevation gain, 86/96 avg/max HR, 118 avg cadence, 37F, 48% RH, 12 mph S wind, wind chill 30F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 706.27 miles

I got out for a walk (yes, a walk) on my "Out to Ling Rd" route. I figured that a walk was needed after running 5 days in a row. My splits were 13:04 and 13:53 over the last 0.65 mile.

Friday, 12/23/2022

10342 steps, 42/135 resting/max HR, 7:56 hours sleep, 181.0 pounds, 18 floors climbed

Run: 6.25 miles, 55:23, 8:51 pace, 106 feet elevation gain, 125/137 avg/max HR, 162/170 avg/max cadence, 37F, 100% RH, 3 mph SSW wind, light rain

Shoes: Brooks Adrenaline GTS20 grey - 712.52 miles

I got out for a drippy 10K on my "Out to the Secret Sidewalk" route. I needed to get out early in the rain before a cold front from a bomb cyclone" came through. I struck up an easy pace like usual and got it done just before 9AM when the wind picked up. It had been a light rain so I was a bit wet. My splits were 9:16, 8:46, 8:55, 8:50, 8:46, 8:40, 8:38 and 8:46 over the last 0.25 mile.

The temp was 37F. It's 9F at 4:40PM. The wind is 32 mph out of the west and the wind chill is -14F. Any water on the ground is now frozen so I will think carefully about my footwear tomorrow when I get out for a walk, run or snowshoe. The rain turned to snow ... obviously.

Saturday, 12/24/2022

2910 steps, 41/125 resting/max HR, 9:23 hours sleep, 179.0 pounds, 1 floor climbed

Run: 3.15 miles, unknown, 9:30 pace estimated (Garmin Venu died at mile 1.54), 7F, 55 % RH, 28 mph SW wind, wind chill -15F, partly cloudy

Shoes: black Salomon CrossMax 3 trail shoes with screws: 797.86 miles

Well ... it was 7F and windy. Why run? Why not! I had the warm clothes and it was just a matter of putting enough of them on my body before I headed out. No worries ... Brooks pants, Craft shorts, another set of light pants, Craft baselayer, Brooks 1/4 zip long sleeve pullover, 40 year old (at least) ski mittens, balaclava, Brooks beanie and ski goggles. I chose my black Salomon CrossMax trail shoes with screws for traction. I believe that I won these shoes at a Fleet Feet post-race raffle many years ago. I stuck up a really easy pace. Yes ... it was cold but no worries. I did notice that the music from my Shokz headphone disappeared and found that my Garmin Venu was dark. Weird ... it was 28% when I started which was usually more than enough. I wasn't a speed demon ... I just got it done.

I watched the Bills play the Bears out in Chicago. It was 8F out there too, lol! It was a bit tense when the Bears got close at 21-13 but the Bills pulled away and won 35-13. The Bills are now 12-3 and won their third consecutive AFC East championship.

Sunday, 12/11/2022 to Saturday, 12/17/2022

I walked four times this week, 3.0 miles.

I ran 5 times this week, 22.99 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 63,026 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 900 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/11/2022

10076 steps, 44/153 resting/max HR, 11:41 (?) hours sleep, 26 floors climbed

Run: 6.25 miles, 54:18, 8:41 pace, 95 feet elevation gain, 134/160 avg/max HR, 163/170 avg/max cadence, 34F, 93% RH, 3 mph SE wind, light rain/snow

Shoes: Brooks Adrenaline GTS20 grey - 665.09 miles

I rocked my new GRTC hat that I got yesterday as a GRTC Freezeroo Series gift

I got out on my "Out to the Secret Sidewalk" route to get in a 10K for my long run. I set up a steady pace and easily held it. My splits were 8:46, 8:37, 8:45, 8:46, 8:42, 8:30 and 8:40 over the last 0.25 mile.

I watched the Bills play the Jets. The Bills won 20-12 to go to 10-3, link here.

Monday, 12/12/2022

5838 steps, 43/109 resting/max HR, 11:04 (?) hours sleep, 180.5 pounds, 10 floors climbed

Walk: 1.3 miles, 17:55, 13:48 pace, 6 feet elevation gain, 95/108 avg/max HR, 121/128 avg/max cadence, 28F, 86% RH, 7 mph NE wind, wind chill 22F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 666.39 miles

I didn't have any motivation in the morning and didn't wake up until just past 7:30 AM. I did get out for a walk around B601 during lunch. My splits were 13:47 and 13:53 over the last 9.3 mile.

Tuesday, 12/13/2022

9627 steps, 43/135 resting/max HR, 7:48 hours sleep, 181.5 pounds, 20 floors climbed

Run: 4.56 miles, 40:03, 8:47 pace, 66 feet elevation gain, 127/137 avg/max HR, 162/169 avg/max cadence, 19F, 86% RH, 3 mph WSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 670.95 miles

Yes ... it was 19F and dark. Yes ... I could have stayed in bed but I had been awake since 5 AM and needed a run. So .... I got up, got dressed for 19F and got out there. Yes ... it was a bit chilly at the start but I warmed up after a mile and got it done on my "Out by the pier and around" route. I saw another runner on Beach Ave (a woman with no reflectivity or headlamp but there were street lights so it's all good I guess). My splits were 8:56, 8:55, 8:42, 8:50 and 8:25 over the last 0.56 mile.

Wednesday, 12/14/2022

9489 steps, 45/134 resting/max HR, 179.7 pounds, 15 floors climbed

Run: 4.55 miles, 39:57, 8:46 pace, 62 feet elevation gain, 128/139 avg/max HR, 162/170 avg/max cadence, 23F, 79% RH, 6 mph NE wind, wind chill 17F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 675.50 miles

I got for a run on my "Out by the pier and around" route. It was slightly warmer but I still wore a long sleeve tech and my Brooks 1/4 zip long sleeve pullover along with my usual Brooks tights, Brooks beanie and heavy running gloves. I stuck up and easy pace and easily held it. The north wind was a bit cold. My splits were 8:54. 8:49, 8:48, 8:49 and 8:22 over the last 0.55 mile.

Thursday, 12/15/2022

11594 steps, 43/133 resting/max HR, 7:32 hours sleep, 181.1 pounds, 13 floors climbed

Run: 3.16 miles, 27:50, 8:49 pace, 33 feet elevation gain, 123/136 avg/max HR, 161/171 avg/max cadence, 25F, 80% RH, 16 mph ESE wind, wind chill 13F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 678.66 miles

I got for a 5K on my "Out to the Stutson St Overlook" route. Why, just a 5K? Well ... two reasons. The first wss I got out a bit late and the second was the wind was bone chilling! But I got it done! My splits were 9:05, 8:57, 8:35 and 7:46 over the last 0.16 mile.

Friday, 12/16/2022

6665 steps, 41/100 resting/max HR, 8:04 hours sleep, 181.9 pounds, 9 floors climbed

Walk: 0.34 mile, 6:29, 19:20 pace, 7 feet elevation gain, 80/92 avg/max HR, 89/124 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 679.0 miles

Treadmill: 1.0 mile, 17:55

Shoes: Brooks Adrenaline GTS20 grey - 680.0 miles

Walk: 0.36 mile, 5:47, 16:07 pace, 3 feet elevation gain, 83/98 avg/max HR, 116/130 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 680.36 miles

Well ... it was crappy weather and crappy traction with rain/snow/slush so I opted just to trudge down down to the exercise center and do one mile on the treadmill. I didn't want to risk the sidewalk along Greenleaf Rd. I knew that parts of it would be underwater. 

Saturday, 12/17/2022

9737 steps, 41/133 resting/max HR, 6:53 hours sleep, 181.4 pounds, 19 floors climbed

Run: 4.46 miles, 40:33, 9:06 pace, 63 feet elevation gain, 123/136 avg/max HR, 160/168 avg/max cadence, 30F, 100% RH, 5 mph WSW wind, wind chill, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 684.82 miles

I got out for a run on my "Out by the pier and around" route. I struck up my usual easy pace. I soon backed off when I found that the mild freeze overnight had left some snow covered black ice on the LOSP trail, sidewalk and boardwalk. There wasn't very much ice at all but I didn't take any chances.

I couldn't watch the Dolphins play the Bills in Buffalo since it was on the NFL Network so I monitored it via the internet. I could have listened to it on WCMF but didn't take the trouble. 

.The football got over the goal line for the 2 point PAT to tie the game at 29 ... barely

The Bills needed all 60 minutes to beat the Fins with a TD just before HT and a winning FG as time expired. But before that the Bills were down 8, 21-29, when Josh threw for his 4th TD and then stretched to barely get the football over the goal line for a 2 point PAT to tie the game at 29 (then the ball was swatted away). Josh was his usual self ... 304 yards passing, 4 TDs passing and 77 yards rushing. Yahoo Sports link here. 

Sunday, 12/4/2022 to Saturday, 12/10/2022 - Freezeroo #1

I walked twice this week, 3.0 miles.

I ran 6 times this week, 23.93 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 59,786 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 893 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/4/2022

9728 steps, 41/136 resting/max HR, 10:40 hours sleep, 178.5 pounds (down 1.3), 18 floors climbed

Run: 6.25 miles, 54:50, 8:46 pace, 72 feet elevation gain, 127/139 avg/max HR, 160/168 avg/max cadence, 28F, 63% RH, 8 mph W wind, wind chill 21F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 638.16 miles

The howling winds of yesterday had brought a sunny morning and a full 20F colder temps. No matter ... a long run had to be done. I got out at a notch above "get it done" pace on my "Out to the Secret Sidewalk" route. I briefly thought just turning towards home at the end of the Secret Sidewalk but stuck it out for the 10K ... sweet! My splits were 9:04, 8:46, 8:55, 8:45, 8:35, 8:38 and 8:34 over the last 0.25 mile.

Monday, 12/5/2022

5258 steps, 41/97 resting/max HR, 7:10 hours sleep, 179.8 pounds (up 1.3), 21 floors climbed

Walk: 1.5 miles, 18:50, 12:33 pace, 6 feet elevation gain, 90/102 resting.max HR, 126/138 resting/max cadence, 30F, 50% RH, 13 mph SW wind, wind chill 21F, clear.

Shoes: Brooks Adrenaline GTS20 grey - 639.66 miles

My thighs were a bit stiff so I got out for a very brisk walk. It was cold so I had to hike the pace to 12:33 to keep warm, lol. My splits were 12:34 and 12:31 over the last 0.5 mile.

Tuesday, 12/6/2022

11210 steps, 40/142 resting/max HR, 7:25 hours sleep, 179.5 pounds (down 0.3), 22 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 64 feet elevation gain, 128/143 avg/max HR, 159/168 avg/max cadence, 43F, 52$ RH, 12 mph SSW wind, 37F wind chill, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 644.21 miles

I got out in usual December pre-dawn darkness for another run. I turned left at the end of Latta Rd ... so I did my "Out by the pier and around" route ... just one foot in front of the other. My splits were 8:51, 8:38, 8:41, 8:49 and 8:21 over the last 0.55 mile.

Wednesday, 12/7/2022

7882 steps, 45/134 resting/max HR, 22 floors climbed

Run: 4.45 miles, 39:53, 8:58 pace, 66 feet elevation gain, 123/135 avg/max HR, 157/167 avg/max cadence, 46F, 93% RH, 5 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 648.66 miles

I got out on my "Out by the pier and around" route. It was warm so I wore shorts and Brooks gloves.. I chose my Brooks 1/4 zip long sleeve pullover but I could have gotten by with a long sleeve tech. I struck up a steady "get it done" pace and held it easily. My splits were 9:17, 8:57, 8:54, 8:55 and 8:29 over the last 0.45 mile.

Thursday, 12/8/2022

11333 steps, 42/136 resting/max HR, 6:26 hours sleep, 16 floors climbed

Run: 4.56 miles, 39:58, 8:46 pace, 66 feet elevation gain, 126/139 avg/max HR, 159/169 avg/max cadence, 41F, 87% RH, 6 mph NW wind, wind chill 38F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 653.22 miles

I got out on my usual "Out by the pier and around' route. It's my new usual. It's longer than a 5K and less than a 10K. I wore shorts (since it was 41F), my Brooks 1/4 zip long sleeve pullover, Brooks beanie and my light Brooks gloves. I was quite comfortable. I struck up my usual "get it done" pace and held it easily. My splits were 8:57, 8:47, 8:42, 8:52 and 8:17 over the last 0.56 mile.

Friday, 12/9/2022

5301 steps, 45/98 resting/max HR, 7:52 hours sleep, 8 floors climbed

Walk: 1.5 miles, 19:09, 12:45 pace, 6\5 feet elevation gain, 90/102 avg/max HR, 122 avg cadence, 34F, 93% RH, 3 mph E wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 654.72 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. It was around freezing so I wore my usual winter gear plus an extra long sleeve tech. My splits were 12:56 and 12:25 over the last 0.5 mile.

Saturday, 12/10/2022

9074 steps, 42/146 avg/max HR, 8:35 hours sleep, 6 floor climbed

Today was Freezeroo #1 of the 2022-2023 year. It's my 12th Freezeroo series ... so ... I know it's a 6 race with one race in December, 3 in January and 2 in February. It's something to do during the cold winter Saturday mornings. Anyway ... I got to the Northstar Christian Academy around 9:10 AM in plenty of time for the 10 AM start.

Run: 1.0 mile, 9:43, 9:41 pace, 3 feet elevation gain, 114/123 avg/max HR, 154/162 avg/max cadence, 27F, 80% RH, 9 mph ESE wind, wind chill 18F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 655.72 miles

Run: 3.12 miles, 24:35, 7:52 pace, 16 feet elevation gain, 138/151 avg/max HR, 166/181 avg/max cadence, 28F, 86% RH, 9 mph E wind, wind chill 20F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 658.84 miles

It was a bit chilly and I dressed a bit light so I was a bit chilled so I got out a nice little run before the race to warm up a bit. I got done 5 minutes before the race and got ready for my 112h 5K and 13th of 2022. My Garmin Venu didn't start up no matter how I pressed it for about 50 yards when the race started. Lots of runners got past me while I fiddled with it. I picked up the pace once it started ... but still tried not to sprint. I have raced enough 5Ks to know not to do that. I settled in with a somewhat fast race pace and held it. The course is just an out and back so ... I just concentrated on getting back a bit faster than the out. And ... done! 

I did OK. My official time was 24:39, official results here and my results here. My splits were pretty consistent: 7:52, 7:55, 7:50 and 7:58 over the last 0.12 mile. Boo rah!

Sunday, 11/27/2022 to Saturday, 12/3/2022

I walked 2 times this week, 3.0 miles.

I ran 5 times this week, 19.97 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 51,135 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 886 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/27/2022

7497 steps, 44/135 resting/max HR, 8:44 hrs sleep, 21 floors climbed

Run: 4.00 miles, 35:36, 8:53 pace, 75 feet elevation gain, 125/138 avg/max HR, 160/170 avg/max cadence, 45F, 45% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 613.49 miles

I got out for a bit shorter 4 miles on a new "Out and x 2 Secret Sidewalk" route that is slightly shorter. I kept it at a really easy pace since this was my 4th run in a row. My splits were 9:07, 9:04, 9:01 and 8:22. 

Monday, 11/28/2022

5962 steps, 43/92 resting/max HR, 8:06 hours sleep, 180.6 pounds (down 0.7), 8 floors climbed

Walk: 1.5 miles, 19:56, 13:17 pace, 10 feet elevation gain, 87/98 avg/max HR, 123/138 avg/max cadence, 37F, 93% RH, 12 mph NW wind, wind chill 30F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 614.99 miles

I knew I needed a rest day from 4 run days so I got out for a brisk walk. My splits were 13:21 and 13:10 over the last 0.5 mile.

Tuesday, 11/29/2022

6539 steps, 43/134 resting/max HR, 7:11 hours sleep, 17 floors climbed

Run: 3.15 miles, 27:24, 8:42 pace, 126/136 avg/max HR, 161/172 avg/max cadence, 36F, 69% RH, 6 mph SE wind, wind chill 31F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 618.14 miles

I slept in a wee bit so I was out at 6:15 AM. I still had time for an easy 5K on my "Out to Stutson St Overlook" route. I saw a runner on a Latta Rd sidewalk (like me) ... no headlight but at least he had a reflective vest. My splits were 8:58, 8:45, 8:32 and 7:40 over the last 0.15 mile. A negative split 5K is a good way to start a day!!!

Wednesday, 11/30/2022

11235 steps, 45/148 resting/max HR, 179.5 pounds (down 1.0), 18 floors climbed

Run: 4.55 miles, 39:54, 8:46 pace, 64 elevation gain, 132/153 avg/max HR, 161/171 avg/max cadence, 46F, 66% RH, 9 mph S wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 622.69 miles

I got out a nice run on my "Out by the pier and around" route. It was a bit warmer but windy. I overdressed a bit with my usual winter attire of Brooks tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I could have gone with shorts. I eventually took off my Brooks beanie ... though it did start  sprinkling about half way into the run. My splits were 8:59, 8:49, 8:43, 8:44 and 8:24 over the last 0.55 mile.

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

I walked 14 times in November for 19.86 miles, 1.42 miles/walk and 123 walks in 2022 so far for 173.14 miles, 1.41 miles/walk.

I ran 21 times in November for 87.02 miles, 4.14 miles/run and 172 runs in 2022 so far for 634.56 miles, 3.69 miles/run.

I biked once in November for 15.87 miles and 64 bikes in 2022 so far for 819.18 miles, 12.80 miles/bike.

I took 245,470 steps in November and 2,205,433 steps in 2022 so far.

Our important dates: 02-19-77 we first met, 09-05-09 we met again, 09-03-11 we got engaged, 11-30-12 we got married!

It was also our tenth anniversary! Yes ... my darling wife, Christine, and I have been married 10 years!

Thursday, 12/1/2022

8941 steps, 41/136 resting/max HR, 8:03 hours sleep, 179.9 pounds (up 0.4), 22 floors climbed

Run: 3.16 miles, 28:11, 8:56 pace, 44 feet elevation gain, 126/144 avg/max HR, 161/170 avg/max cadence, 30F, 59% RH, 23 mph W wind, wind chill 18F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 625.85 miles

I got for a chilly and windy run on my "Out to Stutson St Overlook" route. I set up a "getting it done" pace into the wind and held it. My splits were 9:18, 9:03, 8:34 and 8:00 over the last 0.16 mile. Boom ... done with a negative split!

I watched the Bill plays the Patriots out in Forboro MA on Amazon Prime. The Bills spotted the Pats a TD, scored the next 24 points and then gave a FG at the end to win, 24-10. The Bills have won their 3 TNF games and are now 9-3!

Friday, 12/2/2022

3484 steps, 42/90 resting/max HR, 10:08 hours sleep, 181.5 pounds (up 1.6), 12 floors climbed

Walk: 1.5 miles, 21:13, 14:06 pace, 49 feet elevation gain, 83/96 avg/max HR, 121 avg cadence, 43F, 36% RH, 8 mph S wind, wind chill 39F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 627.35 miles

I had Friday off and was lazy so I ventured out in the afternoon for a walk on my usual "Out to Ling Rd" route. It was a bit wamer but I still wore tights. My splits were 14:15 and 13:50 over the last 0.5 mile.

Saturday, 12/3/2022

7477 steps, 40/137 resting/max HR, 6:47 hours sleep, 179.8 pounds (down 1.7), 19 floors climbed

Run: 4.56 miles, 40:26, 8:53 pace, 79 feet elevation gain, 126/139 avg/max HR, 160/169 avg/max cadence, 48F, 76% RH, 20 mph SW wind, wind chill 42F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 631.91 miles

The temperature was 48F and I could have worn shorts. I wore tights anyways due to the stiff West wind ... and I am glad that I did. I set up a "get it done" pace on my "Out by the pier and around" route. I didn't stop for any tiny walk breaks (and haven't lately either). My splits were 9:01, 8:36, 8:46, 9:08 and 8:46 over the last 0.56 mile.

Sunday, 11/20/2022 to Saturday, 11/26/2022 - Race with Grace 10K

This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).

I walked 2 times this week, 2.65 miles.

I ran 5 times this week, 26.19 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 62,835 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 back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 879 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/20/2022

7339 steps, 48/136 resting/max HR, 5:33 hours sleep, 20 floors climbed

Run: 4.46 miles, 39:51, 8:56 pace, 79 feet elevation gain, 124/137 avg/max HR, 160/170 avg/max cadence, 23F, 58% RH, 26 mph W wind, wind chill 7F, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 583.62 miles

It was colder, windy and the wind chill was 7F. But ... I dressed for the weather and got out there on my "Out by the pier and around" route. I set up a steady pace and got after it. It was cold at first but I warmed up after a mile llke usual. It was a bit of a challenge running into a gusty wind but I just kept running and didn't let myself stop. My splits were 9:13, 8:45, 8:57, 9:03 and 8:29 over the last 0.46 mile.

The Bills kicked 6 FGs and had a couple of TDs to beat the Browns 31-23, link here. The game had been moved to Detroit after 77 inches of snow fell on Orchard Park on Friday (66 inches in 24 hours is a new NY record). The Bills and their neighbors dug out and got to the airport on Saturday to fly to Detroit for Sunday's game.

Monday, 11/21/2022

3563 steps, 45/90 resting/max HR, 6:47 hours sleep, 181.8 pounds, 8 floors climbed

Walk: 1.5 miles, 21:25, 14:16 pace, 49 feet elevation gain (more like 3), 85/101 avg/max HR, 122/132 avg/max cadence, 27F, 50% RH, 14 mph WSW wind, wind chill 16F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 585.12 miles

I got out for a cold and chilly walk in the pre-dawn darkness. Why do I do these walks or runs in the pre-dawn darkness? Habit, stubbornness or stupidity ... take your pick. I'll go with the first two but sometimes the third one could be true too. Anyways ... I got it done! My splits were 14:24 and 14:02 over the last 05 mile.

Tuesday, 11/22/2022

13020 steps, 43/140 resting/max HR, 7:34 hours sleep, 180.9 pounds (-0.9), 22 floors climbed

Run: 6.26 miles, 54:40, 8:44 pace, 76 feet elevation gain, 130/142 avg/max HR, 162/170 avg/max cadence, 32F, 59% RH, 6 mph SW wind, wind chill 27F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 591.38 miles

I got out early for a 10K on my "Out to the Secret Sidewalk" route. I set up a steady pace and held it easily. It was a bit warmer and calm out. My splits were 8:57, 8:43, 8:54, 8:43, 8:46, 8:31 and 8:12 over the last 0.26 mile.

Wednesday, 11/23/2022

8631 steps, 44/88 resting/max HR, 7:47 hours sleep, 182.0 pounds (up 1.1), 13 floors climbed

Walk: 1.5 miles, 20:10, 13:27 pace, 11 feet elevation gain, 77/92 avg/max HR, 124/134 avg/max cadence, 28F, 86% RH, 5 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 592.88 miles

I got out in the darkness before dawn for a brisk walk I wore my usual gear plus my Brooks jacket.

Thursday, 11/24/2022

14996 steps, 43/144 resting/max HR, 9:38 hours sleep, 22 floors climbed

Today's race was my 11th Race with Grace 10K The race venue different this year, the Lakeshore Church on Latta Rd, so it was a different course. I got to the race venue about 50 minutes before the 9 AM start so I had plenty of time to get my bib, new favorite tech shirt (purple this year!) and settle myself before the race. I chose to wear my Brooks tights, shorts (so I could fasten my bib to it), Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I probably could have done with just the shorts.

Run: 6.26 miles, 52:11, 8:20 pace, 94 feet elevation gain, 134/147 avg/max HR, 162/173 avg/max cadence, 37F, 70% RH, 7 mph SW wind, wind chill 33F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 599.14 miles

I got out for an untimed run of about 1/2 mile before the start. And ... we were off. I started a bit slow, passed slower runners and settled in a slightly fast race pace. I knew it was a 10K but it seemed that I ran almost at 5K pace. I tried to run at a controlled pace and not race against the other runners around me ... but I did try to keep up with everyone. Mile 1 ... mile 2 ... mile 3 (water stop) at 26:02. I felt good and ran onward ... I think I slowed a bit but I couldn't be sure. I just knew that I wasn't going to stop ... I felt a slight muscle pain in my right thigh but I ignored it and it went away ... last turn onto Latta Rd ... only 1/2 mile ... finish line in sight ... 52 minutes .... and done! My Garmin had 6.26 miles in 52:11, 8:20 pace. I was a bit surprised at that pace to be honest.

I felt good and wandered around a bit before I checked the results. I got 3rd in my M 65-69 age group. I talked with Bob Dyjak, who was the race director(?) and a running friend that I have known for years. Everyone seemed to know Bob. I got a little medal for third in my M 65-65 age group .... hardly worth staying around for but I did enjoy talking with Bob and his friends.

I did OK. I was 125th out of 435, 3rd out of 18 in my M 65-69 age group, overall link here and individual link here. My splits were 8:19, 8:36, 8:19, 8:29, 8:14, 8:13 and 7:49 over the last 0.26 mile. OK ... maybe I didn't slow down in the 2nd 5K.

Oh, I placed 2nd out of 2 in my GRTC RROY, M 50-59 age group with 40 points, link here.

Christine, my darling wife, had been busy yesterday and this morning with our simple Thanksgiving dinner. She had made the pies (pumpkin and apple), stuffing and cranberry sauce yesterday. She cooked the turkey and potatoes (white and sweet) before and after I came home. I just getting hungry when we ate ... mmm ... good! I didn't do much on the prep but I did a lot of the clean up .... pulling apart the turkey and getting the dishes into the dishwasher. Maybe this is why I felt sleepy after eating turkey, link here.

We also watched the Bills play the Lion in Detroit. It was a close game and settled in the final seconds. The Bills scored to go ahead but missed the PAT, 25-22. So ... the Lions went down to tie it at 25-25 with 23 seconds to go. Game over? No ... Josh threw a dart to Diggs to get them in FG range and then Josh ran twice to get them a bit closer (with a timeout after each play). Bass kicked a 45-yard FG that curled just past the left upright to win it with 2 seconds to go to win the game 28-25, link here. The Josh-Diggs pass and Bass FG, link here and here.

zzz

Walk: 1.15 miles, 18:08, 15:47 pace, 7 feet elevation gain, 82/93 avg/max HR, 115 avg cadence, 46F, 49% RH, calm, partly sunny

Shoes: Brooks Adrenaline GTS20 grey - 600.29 miles

I got out for a slow (at first and then faster) walk after I got the dishes done and before it got dark. I just wanted to get something athletic in. My splits were 15:49 and 15:34 over the last 0.5 mile.

Friday, 11/25/2022

7739 steps, 44/140 resting/max HR, 9:51 hours sleep, 180.4 pounds (down 1.6), 14 floors climbed

Run: 4.65 miles, 40:56, 8:48 pace, 62 feet elevation gain, 128/142 avg/max HR, 160/170 avg/max cadence, 46F, 87% RH, 13 mph W wind, wind chill 41F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 604.94 miles

I got out for a run on my usual "Out by the pier and around" route. A muscle under my left knee bugged me at first so I stopped to stretch it after 1/4 mile. The discomfort went away so I settled in at an easy pace and held it even into the stiff wind out of the west. My splits were 8:56, 8:44, 8:51, 8:51 and 8:31 over the last 0.65 mile.

Saturday, 11/26/2022

7547 steps, 42/140 resting/max HR, 9:07 hours sleep, 181.3 pounds (down 0.8 pounds), 19 floors climbed

Run: 4.55 miles, 39:48, 8:45 pace, 65 feet elevation gain, 129/142 avg/max HR, 160/170 avg/max cadence, 37F, 87% RH, 8 mph SW wind, wind chill 32F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 609.49 miles

I got out for a run on my usual "Out by the pier and around" route. It's not a 5K and not quite 5 miles just the perfect distance at 4.55 miles. I set up an easy pace (like usual) to get the joints moving and settled in for a nice run. It was perfectly sunny, just a bit chilly and windy ... nice! My splits were 9:12, 8:40, 8:36, 8:43 and 8:19 over the last 0.55 mile.