Sunday, 1/15/2023 to Saturday, 1/21/2023 - Freezeroo #4

I walked 2 times this week, 4.03 miles.

I ran 5 times this week, 17.77 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 59.987 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 935 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/15/2023

8214 steps, 41/137 resting/max HR, 8:19 hours sleep, 178.8 pounds, 23 floors climbed

Run: 4.45 miles, 38:16, 8:36 pace, 51 feet elevation gain, 129/141 avg/max HR, 160/173 avg/max cadence, 23F 79% RH, 7 mph NNW wind, wind chill 16F, cloudy

Shoes: Brooks Launch GTS8 blue - 27.45 miles

I got on my new "Out near the pier and around" route. Why is it "near"? Well, it's near because I stayed on the road and didn't venture onto the icy sidewalk. I also headed down Greenleaf Rd to Latta Rd to avoid the LOSP Trail. There was still ice and I wanted to keep on my feet. My splits were 8:43, 8:37, 8:39, 8:35 and 8:11 over the last 0.45 mile.

My darling wife, Christine, and I watched the Wild Card between the Dolphins and the Bills. It was a home game but we had a good seat on the couch. The Bills raced to a 17-0 lead and it looked rosy. The Fins scored 17 in 7:01 and the Bills led 20-17 at HT. The Fins scored next and led 24-20. The Bills scored 2 TDs to lead 34-24. The Fins scored a TD with 10:53 to close 34-31. The Bills held on to win ... a squeaker! The Fins certainly didn't play like a 13.5 point underdog, link here. 

Monday, 1/16/2023

8977 steps, 42/96 resting/max HR, 8:04 hours sleep, 179.3 pounds, 20 floors climbed

Walk: 2.53 miles, 34:17, 13:32 pace, 36 feet elevation gain, 84/101 avg/max HR, 123/134 avg/max cadence, 31F, 72% RH, calm, partly sunny

Shoes: Brooks Launch GTS8 blue - 29.98 miles

I got out for a walk on the Lakeshore Trail on the way back from helping my oldest son, Michael, kind of" empty out his storage unit in Newark. Why, "kind of"? Well ... that is a story best left for another day. It was a naked walk with just my Garmin Venu and without my headphones. My splits were 13:23, 13:33 and 13:49 over the last 0.53 mile.

Tuesday, 1/17/2023

11033 steps, 45/137 resting/max HR, 7:07 hours sleep, 178.9 pounds, 15 floors climbed

Run: 4.05 miles, 39:33, 4.05 miles, 84 feet elevation gain, 128/140 avg/max HR, 158/170 avg/max cadence, 43F, 87% RH, calm, mostly cloudy

Shoes: Brooks Launch GTS8 blue - 34.03 miles

I didn't get out in the morning because my Garmin Venu was at 7% and by the time I got it charged I didn't have time. So ... I made sure that I got out after work. It was still light out and warmer when I got out. I kept to Greenleaf Rd and Beach Ave which had wide shoulders for an out and back "Out to the end of Beach Ave" route. It was above 40F ... I could have worn shorts! My splits were 8:53, 8:50, 8:38 and 8:46.

Wednesday, 1/18/2023

7699 steps, 42/129 resting/max HR, 9:51 hours sleep, 177.8 pounds, 14 floors climbed

Run: 3.15 miles, 28:13, 8:57 pace, 33 feet elevation gain, 120/131 avg/max HR, 159/171 avg/max cadence, 37F, 93% RH, 13 mph W wind, wind chill 30F, light mist

Shoes: Brooks Launch GTS8 blue - 37.18 miles

I got out a bit late for a run on my shorter "Out to Stutson St Overlook" route. It was dark, a bit misty, my left hamstring was a bit dodgy and a walk was probably a better idea but ... I struck up a really easy pace and got it done with negative splits. My splits were 9:22, 9:00, 8:36 and 8:14 over the last 0.15 mile. Boom ... done!

Thursday, 1/19/2023

6202 steps, 44/96 resting/max HR, 7:32 hours sleep, 180.1 pounds, 10 floors climbed

Walk: 1.5 miles, 20:26, 13:38 pace, 20 feet elevation gain, 87/102 avg/max HR, 121/134 avg/max cadence, 36F, 87% RH, 7 mph E wind, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 38.68 miles

I had a lack of motivation but I did get out for a brisk walk on my "Out to Ling Rd" route. My splits were 13:38 and 13:38 over the last 0.5 mile.

Friday, 1/20/2023

6467 steps, 42/90 resting/max HR, 7:59 hours sleep, 180.8 pounds, 12 floors climbed

Walk: 1.5 miles, 20:20, 13:34 pace, 16 feet elevation gain, 85/99 avg/max HR, 123/134 avg/max cadence, 36F, 93% RH, 17 mph W wind, wind chill 26F, overcast with light mist.

Shoes: Brooks Launch GTS8 blue - 40.18 miles

Another brisk walk was on tap this morning on my "Out to Ling Rd" route as usual the day before a race. My splits were 13:36 and 13:28 over the last 0.5 mile.

Saturday, 1/21/2023

11395 steps, 44/145 resting/max HR, 9:09 hours sleep, 181.4 pounds, 29 floors climbed

Today's race was Freezeroo #4. It's a slightly less than 5 mile race held at the Victor Municipal Park just past Victor. It was a 36 minute drive but I left early enough to get to the race venue at 9:20 AM. I saw that the park road had a dusting of snow on it. The weather conditions were 30F, 85% RH, 7 mph WNW wind, wind chill 24F and overcast. I got my bib and got ready.

Run: 1.25 miles, 11:38, 9:18 pace, 46 feet elevation gain, 118/128 avg/max HR, 157/165 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 41.43 miles

I heard everyone talking about the icy conditions so I got out for a warm up run to check it out for myself. I set out at a nice and easy pace. Yes, it was a bit slippery if you tried to push off but it was manageable. The ice lasted about 1/4 mile before the road was pretty clear. My splits were 9:16 and 9:26 over the last 0.25 mile. I had about 10 minutes to rest before the race.

Run: 4.87 miles, 40:08, 8:15 pace, 177 feet elevation gain, 138/147 avg/max HR, 150/173 avg/max cadence, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast

Shoes: Brooks Launch GTS8 blue - 46.3 miles

And ... we were off! I started out nice and easy (or so I thought) on the ice around the start. I sped up a bit once the ice ended and a bit more once I hit the road. I forgot about the rolling hills in the first mile. I was a bit tired but I knew the course and just kept running. I passed a few runners in mile 2 and 3. I hit to slow a bit once I got back in the park due to the ice around the finish. And ... the time was almost 40:00 but I couldn't get there. And ... done in 40:06 according to the results. The food was excellent after the race. I had 2 pieces of pizza, 2 cookies and 1/4 of a bagel. 

I did OK. I was 56th out of 147 and 1st out of 8 in my M 65-69 age group, hourglassworks.com overall results here and age group results here. My splits were 8:32, 8:33, 8:10, 7:59 and 7:58 over the last 0.87 mile. Almost a negative split!

Sunday, 1/8/2023 to Saturday, 1/14/2023

I walked 3 times this week, .65 miles.

I ran 5 times this week, 22.95 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 66,019 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 928 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/7). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/8/2023

12786 steps, 45/133 resting/max HR, 9:38 hours sleep, 179.7 pounds, 35 floors climbed

Run: 6.25 miles, 55:29, 8:52 pace, 91 feet elevation gain, 126/135 resting/max HR, 161/168 resting/max cadence, 28F, 74% RH, 6 mph W wind, wind chill 23F, overcast

Shoes: Brooks Adrenaline GTS20 grey - 762.24 miles

I got out for a 10K run on my "Out to the Secret Sidewalk" route. I set up an easy pace and got it done. I endured the "squeak, squeak, squeak" sound that my running shoes made with every footfall. I really must change over to one of my two new Brooks Launch GTS8 running shoes. My splits were 8:55, 8:53, 9:00, 8:56, 8:42, 8:46 and 8:58 over the last 0:25 mile.

Walk: 1.65 miles, 23:14, 14:06 pace, 24 feet elevation gain, 82/99 resting/max HR, 118/136 resting/max cadence, 27F, 86% RH, calm, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 763.89 miles

I got out to take back 2 DVDs to the Redbox at the 7-11 on Lake Ave. My splits were 14:20 and 13:45 over the last 0.65 mile.

I watched the Bills play the Pats at Highmark Stadium in Buffalo. The Bills scored in 16 seconds on the a 94 yard opening kickoff return TD, were tied at 14-14 at half and behind 17-14 midway in the 3rd. Then came another kickoff return TD of 101 yards and then another TD in the 4th quarter to win 35-23, link here.

Monday 1/9/2023

7995 steps,44/129 resting/max HR, 7:19 hours sleep, 180.2 pounds, 14 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 37 feet elevation gain, 122/131 avg/max HR, 160/171 avg/max cadence, 28F, 74% RH, 8 mph WNW wind, wind chill 21F, overcast

Shoes: Brooks Launch GTS8 blue - 6.3 miles

I put on my new Brooks Launch GTS8 running shoes this morning. I didn't change out the insoles yet.  I will have to make a trip to Walmart soon. I set up an easy pace. The west wind was chilly for sure! My splits were 9:08, 8:55, 8:46 and 8:31 over the last 0.15 mile for a negative split!

Tuesday, 1/10/2023

10420 steps, 45/100 resting/max HR, 7:19 hours sleep, 182.0 pounds, 12 floors climbed

Walk: 1.65 miles, 20:55,13:53 pace, 20 feet elevation gain, 84/98 avg/max HR, 123 avg cadence, 32F, 86% RH, 10 mph N wind, wind chill 24F, overcast

Shoes: Brooks Launch GTS8 blue - 7.95 miles

I got out for a brisk walk on my "Out to Ling Rd" route. My splits were 14:08 and 13:31 over the last 0.65 mile.

Wednesday, 1/11/2023

9836 steps, 43/134 avg/max HR, 7:50 hours sleep, 181.2 pounds, 15 floors climbed

Run: 4.65 miles, 40:55, 8:48 pace, 70 feet elevation gain, 23F, 125/136 avg/max HR, 160/168 avg/max cadence, 79% RH, 12 mph E wind, wind chill 13F, cloudy

Shoes: Brooks Launch GTS8 blue - 12.6 miles

It was a bit chilly and dark outside and it was warm inside. But ... I got up, dressed warmly and got out for a run on my "Out by the pier and around" route anyways. The wind went right through me for a bit but I eventually warmed up. The runner who ran in all black with no headlight on the Secret Sidewalk surprised me. I had my head down looking at my footing in my headlight. I didn't see her until she was 20 feet away. We exchanged "Hi". How can she run in the dark? I know I can't. My splits were 9:06, 8:37, 8:53, 8:47 and 8:31 over the last 0.65 mile.

Thursday, 1/12/2023

13932 steps, 41/133 resting/max HR, 8:37 hours sleep, 180.0 pounds, 19 floors climbed

Run: 4.65 miles, 40:54, 8:47 pace, 66 feet elevation gain, 126/138 avg.max HR, 162/172 avg/max cadence, 37F, 81% RH, 7 mph S wind, wind chill 33F, overcast with sprinkles

Shoes: Brooks Launch GTS8 blue - 17.25 miles

I got out on my usual "Out by the pier and around" route. It was a bit warmer but a bit windy so I wore my usual clothing. I warmed up after the usual mile. My left hamstring had a mild discomfort but didn't stop me. I will probably walk or do an indoor bicycle tomorrow morning to give it a rest. I put my headlamp on wide beam when I headed down the Secret Sidewalk and had about 50 feet of warning when I saw a runner heading towards me. We exchanged "Morning" as we passed. My splits were 9:07, 8:46, 8:47, 8:48 and 8:23 over the last 0.65 mile.

Friday, 1/13/2023

3777 steps, 42/89 resting/max HR, 7:50 hours sleep, 179.9 pounds, 8 floors climbed

Walk: 1.5 miles, 22:06, 14:44 pace, 13 feet elevation gain, 79/97 avg/max HR, 119/132 avg/max cadence, 30F, 100% RH, 14 mph N wind, wind chill 21F, overcast with snow

Shoes: Brooks Launch GTS8 blue - 18.75 miles

I took a well timed walk this morning after 2 run days. It was colder, windy and snowy when I headed out for a walk on my "Out to Ling Rd" route. I could have stopped at the Greenleaf Fitness Center and I thought about that as I headed north on the sidewalk along Greenleaf Rd with the snow and wind right into my face. It was definitely cold and the snow stung a bit. But ... it certainly felt better once I turned for home with the wind at my back. Still ... brrr! My splits were 14:56 and 14:22 over the last 0.5 mile. A couple inches of snow fell during the day and it was cold enough for it to stick and stay around.

Saturday, 1/14/2023

7273 steps, 41/134 resting/max HR, 6:43 hours sleep, 179.8 pounds, 18 floors climbed

Run: 4.25 miles, 38:30, 9:03 pace, 58 feet elevation gain, 125/136 avg/max HR, 159/171 avg/max cadence, 19F, 86% RH, 10 mph N wind, wind chill 9F cloudy

Shoes: Brooks Launch GTS8 blue - 23.0 miles

I needed to run. It was cold so I put on 95% of my cold weather gear (I didn't put on my ski mittens). I ran with my Salomon Launch GTS8 shoes and regretted it when I hit the LOSP Trail. It was about 90% ice or light snow over ice. I almost slipped numerous times but stayed upright. I changed my route from using any sidewalk to using all road. Even the roads had a few icy spots. I also modified my pace and ran carefully. My splits were 9:37, 8:49, 9:12, 8:45 and 8:22 over the last 0.25 mile.

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!