Sunday, 2/12/2023 to Saturday, 2/18/2023 - Freezeroo #6

I walked twice this week, 3.01 miles.

I ran 5 times this week, 17.65 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 49,249 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 963 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/12/2023

7726 steps, 43/139 resting/max HR, 9:05 hours sleep, 174.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:05, 9:00 pace, 68 feet elevation gain, 126/141 avg/max HR, 153/167 avg/max cadence, 39F, 52% RH, 7 mph WSW wind, wind chill 35F, sunny

Shoes: Brooks Launch GTS8 blue - 132.68 miles

I got out a bit late for my run. It was above 40F (or close enough) so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and heavy running gloves. I went out on my rarely used "Out to Dewey Ave and around" route backwards. I stuck up an easy pace and held it. My splits were 9:19, 9:06, 8:55, 8:58 and 8:25 over the last 0.45 mile.

Monday, 2/13/2023

5950 steps, 44/96 resting/max HR, 6:35 hours sleep, 176.6 pounds, 11 floors climbed

Walk: 1.5 miles, 22:02, 14:41 pace, 10 feet elevation gain, 77/90 avg/max HR, 119/128 avg/max cadence, 25F, 86% RH, 5 mph SW wind, wind chill 25F, clear

Shoes: Brooks Launch GTS8 blue - 134.18 miles

I was up late winding down from watching the Super Bowl last night so I slept in until 6 AM. I needed a walk after 6 run days in a row. It was chilly so it was back to my Brooks tights, Craft baselayer and the usual running gear. I didn't really walk fast but I didn't dawdle either. My splits were 15:05 and 13:55 over the last 0.5 mile. 

Tuesday, 2/14/2023

3491 steps, 41/91 resting/max HR, 8:08 hours sleep, 177.7 pounds, 10 floors climbed

Walk: 1.51 miles, 20:57, 13:53 pace, 49 feet elevation gain, 83/93 avg/max HR, 122/132 avg/max cadence, 28F, 93% RH, 3 mph SW wind, clear

Shoes: Brooks Launch GTS8 blue - 135.69 miles

I woke up with a left Achilles ache that made me hobble down the stairs. I wanted to run but I felt that a walk would be a better option. I dressed a bit warmer since I was walking. However, the ache went away as soon as I started walking. So I set up a brisk walk pace. My splits were 13:57 and 13:44 over the last 0.51 mile.

Wednesday, 2/15/2023

6299 steps, 43/130 resting/max HR, 8:01 hours sleep, 177.5 pounds, 14 floors climbed

Run: 3.15 miles, 29:51, 9:28 pace, 122/134 avg/max HR, 154/165 avg/max cadence, 52F, 37% RH, 17 mph S wind, cloudy

Shoes: Brooks Launch GTS8 blue - 138.84 miles

I dragged my achy left Achilles tendon out for a slow run on my rarely used "Out to Clematis St" route. It was warm (so very strange for mid February) so I wore shorts, a long sleeve tech and light running gloves. My splits were 9:51, 9:31, 9:11 and 8:31 over the last 0.15 mile. A negative split is easier when you start off slow.

Thursday, 2/16/2023

11800 steps, 41/135 resting/max HR, 7:55 hours sleep, 176.5 pounds, 21 floors climbed

Run: 4.65 miles, 42:00, 9:02 pace, 64 feet elevation gain, 125/137 avg/max HR, 158/168 avg/max cadence, 43F, 70% RH, 8 mph W wind wind chill 39F, cloudy

Shoes: Brooks Launch GTS8 blue - 143.49 miles

I stretched my left Achilles tendon before I got outside. It seemed to help a bit. I thought about my 5K route by stretched it to my "Out by the pier and aournd" route. My splits were 9:30, 8:56, 8:58, 9:05 and 8:28 over the last 0.65 mile.

Friday, 2/17/2023

3536 steps, 42/93 resting/max HR, 6;39 hours sleep, 178.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:51, 13:53 pace, 8 feet elevation gain, 84/98 avg/max HR, 121/132 avg/max cadence, 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast

Shoes: Brooks Launch GTS8 blue - 144.99 miles

It was a bit warmer but windy when I stepped outside this morning. I took a walk instead of a run since I have Freeezeroo #6 on Saturday morning. I started out slow and then picked up the pace when I warmed up. My splits were 14:05 and 13:33 over the last 0.5 mile.

Saturday, 2/18/2023

10447 steps, 40/147 resting/max HR, 8:24 hours sleep, 177.8 pounds, 26 floors climbed

Today's race was Freezeroo #6, the last race in the 6 race 2022-2023 series. The race venue was the "White House" on Lake Rd near Holt Rd in Webster. I arrived around 55 minutes before the race start so I got a parking spot near the door. It was a nice day in Webster: 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast.

Run: 1.05 miles, 9:48, 9:18 pace, 43 feet elevation gain, 118/129 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 146.04 miles

Run: 4:34 miles, 36:00, 8:18 pace, 123 feet elevation gain, 139/152 avg/max HR, 162/172 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 150.38 miles

I got out for a nice warm up run to get my legs warmed up. Then I slowly walked over to the race start. I had found out that we were going to race the course counter-clockwise instead of clockwise. I checked my running speadsheet and found that I have run this route 7 times CW (Polar Cat 2010 and 2011 and Freezeroo 2017, 2018, 2019, 2020 and 2021). So ... finally we ran it the safer way!!!

And ... we were off! It felt weird at first ... the short uphill and long slight downhill in the first 1/2 mile were now the opposite ... along with everything else in the route. I had a very mild left hamstring ache that I ignored so I ran onward. The wind was cold until I warmed up. The second loop was just like the first. I held on like I usually do ... and done! My splits were 8:25, 8:16, 8:29, 8:06 and 8:03 over the last 0.35 mile. 

A nice, chilly and a bit chilly day on Lake Ontario in Webster

I ambled back into the "White House" and ate a piece of pizza and a donute while I waited around for the series awards. I sat with Prem Kumar and his son Ravi, Andy Ciaio and his wife Laura, Heather Patterson and Liz Matthews. We gathered a lot of awards since we all are a bit fast in our respective age groups. I did OK. I was 48th out of 120, overall results here. I was 1st out of 8 in my M 65-69 age group, link here. I was 1st out of 7 in my series M 65-69 age group, link here. I received an envelope with $25 in it.

Sunday, 2/5/2023 to Saturday, 2/11/2023

I walked once this week, 1.5 miles.

I ran 6 times this week, 26.61 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 60,582 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 956 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/5/2023

8401 steps, 41/136 avg/max HR, 8:18 hours sleep, 178.2 pounds, 26 floors climbed

Run: 4.05 miles, 37:08, 9:09 pace, 89 feet elevation gain, 125/137 avg/max HR, 157/167 avg/max cadence, 36F, 51% RH, 14 mph SW wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 104.17 miles

I got out for a run on my "Out to the end of Beach Ave" route. My upper left hamstring was a bit achy so I took it really easy. My splits were 9:42, 9:12, 8:54 and 8:52 ... a negative split.

I watched the Super Bowl between the Eagles and the Chiefs. I had a bit of skin in the game so I was happy that it was the high scoring game. The Chiefs were down 10 at halftime and won 38-35, link here.

Monday, 2/6/2023

5685 steps, 42/83 resting/max HR, 7:50 hours sleep, 179.0 pounds, 8 floors climbed

Walk: 1.5 miles, 22:45, 15:10 pace, 7 feet elevation gain, 77/86 avg/max HR, 117/128 avg/max cadence, 36F, 87% RH, 87% RH, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 105.67 miles

My body needed to walk so I took an easy walk on my "Out to Ling Rd" route. My splits were 15:29 and 14:34 over the last 0.5 mile.

Today, a US Air Force F-22 shot down the Chinese "weather" ballon that had been criss-crossing the US from Idaho to the South Caroline coast.

Tuesday, 2/7/2023

11070 steps, 45/131 resting/max HR, 178.7 pounds, 23 floors climbed

Run: 4.25 miles, 38;30, 9:03 pace, 82 feet elevation gain, 122/134 avg/max HR, 159 avg cadence, 25F, 86% RH, 9 mph SE wind, wind chill 16F, clear

Shoes: Brooks Launch GTS8 blue - 109.92 miles

It was definitely colder than yesterday. There was frost on all the windshields when I stepped out a bit after 6 AM. I was a bit late but I did my "Out to the end of Beach Ave" anyway. The full moon in west sky was quite striking. All in all ... a pretty good run! My splits were 9:26, 9:11, 8:52, 8:57 and 8:08 over the last 0.25 mile.

Wednesday 2/8/2023

12657 steps, 41/130 resting/max HR, 7:07 hours sleep, 178.6 pounds, 18 floors climbed

Run: 4.55 miles, 40:55, 8:59 pace, 69 feet elevation gain,120/133 avg/max HR, 159/168 avg/max cadence, 37F, 75% RH, 13 mph W wind, wind chill 30F cloudy

Shoes: Brooks Launch GTS8 blue - 114.47 miles

My Noxgear Tracer360 and Lamp

I got for a run on my "Out by the pier and around" route. I was going to do a 5K on my "Out to Stutson St Overlook" route by turned left instead of right ... and the die was cast for a longer run. I did find out one thing ... the Tracer Lamp that I bought for my Tracer360 vest a few weeks ago dies when its battery runs out. It doesn't gracefully get dim ... it just dies ... boom. Luckily it happened after I came upon a dog walker on the Secret Sidewalk wearing all black. Street lights were enough to light my way after that. My splits were 9:09, 8:56, 9:02, 9:01 and 8:41 over the last 0.55 mile.

Thursday, 2/9/2023

7385 steps, 44/133 resting/max HR, 178.6 pounds, 18 floors climbed

Run: 4.55 miles, 40:55, 8:55 pace, 69 feet elevation gain, 120/133 avg/max HR, 159/168 avg/max cadence, 36F, 87% RH, 9 mph SE wind, wind chill 29F, light rain

Shoes: Brooks Launch GTS8 blue - 119.02 miles

Today was a day of vacation from Ricoh so I slept in until 7:49 AM. Wow ... a solid 8 hours of sleep! There was a light rain outside but the forecast was more of the same all day so I got up, got dressed and got out there. I set up a nice and easy pace on my "Out by the pier and around" route. I thought of either a shorter or longer run but went with my tried and true route of 4.55 miles. The light mist at the start seemed to be a light rain at the end. My splits were 9:09, 9:04, 8:53, 8:49 and 8:28 over the last 0.55 mile.

Friday, 2/10//2023

8147 steps, 41/135 resting/max HR, 8:29 hours sleep, 177.6 pounds, 19 floors climbed

Run: 4.65 miles, 41:52, 9:00 pace, 78 feet elevation gain, 124/147 avg/max HR, 158/170 avg/max cadence, 37F, 81% RH, 22 mph W wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 123.67 miles

Today was another day of vacation from Ricoh. I only slept in until just before 7 AM. I got for another run on my "Out by the pier and around" route. It was windy so it was a bit more difficult to run into the wind. I took it easy since it was my 4th run day in a row. My splits were 9:34, 8:44, 8:51, 9:06 and 8:26 over the last 0.65 mile.

Saturday, 2/12/2023

7237 steps, 42/135 resting/max HR, 12:36 (LOL!) hours sleep, 175.5 pounds, 14 floors climbed

Run: 4.56 miles, 40:53, 8:59 pace, 64 feet elevation gain, 125/139 avg/max HR, 156/167 avg/max cadence, 28F, 63% RH, 14 mph WNW wind, wind chill 18F, cloudy

Shoes: Brooks Launch GTS8 blue - 128.23 miles

I got a bit later than usual run on my rarely used "Out by the pier" route. I probably should have taken a walk instead but the ache in my left hamstring went away after a couple of miles. My splits were 9:29, 8:56, 9:04, 8:49 and 8:16 over the last 0.56 mile.

Saturday 1/29/2023 to Sunday, 2/4/2023 - Freezeroo #5

I walked twice this week, 3.0 miles.

I ran 6 times this week, 26.31 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 68.378 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 949 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/28). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/29/2023

7217 steps, 43/133 resting/max HR, 8:07 hours sleep, 177.8 pounds, 14 floors climbed

Run: 4.45 miles, 39:13, 8:49 pace, 65 feet elevation gain, 124/140 avg/max HR, 160/172 avg/max cadence, 36F, 69% RH, calm, cloudy

Shoes: Brooks Launch GTS8 blue - 75.26 miles

I got out for a run on my "Out near the pier and around" route. The LOSP trail had a bit of ice and I didn't want to risk the boardwalk in the Ontario Beach Park. The wind was calm for once which is very rare. My splits were 9:16, 8:42, 8:45, 8:44 and 8:20 over the last 0.45 mile.

Monday, 1/30/2023

4560 steps, 44/99 resting/max HR, 178.6 pounds, 14 floors climbed

Walk: 1.5 miles, 20:53, 13:55 pace, 13 feet elevation gain, 83/107 avg/max HR, 123/136 avg/max cadence, 27F, 74% RH, 6 mph N wind, wind chill 21F, cloudy

Shoes: Brooks Launch GTS8 blue - 76.76 miles

My running miles are at 92.68 for January with only 2 days to go to get to 100 miles. But my body aches were nagging me so I opted to go for a walk this morning. I had to drag myself out for that. It was a bit colder than yesterday with a chilly wind out of the north. I sped up once I warmed up a bit. My splits were 14:06 and 13:33 over the last 0.5 mile.

Tuesday, 1/31/2023

12547 steps, 42/174 restng/max HR, 8:05 hours sleep, 177.9 pounds, 24 floors climbed

Run: 5.55 miles, 50:13, 9:13 pace, 105 feet elevation gain, 157/182 avg/max HR, 161/171 avg/max cadence, 19F, 67% RH, 12 W wind, wind chill 8F, clear.

Shoes: Brooks Launch GTS8 blue - 82.31 miles

I went to bed early, set my alarm with Alexa for 5 AM ... and still didn't get out for my run until a bit after 6 AM. But I did get out for a shiver every other step run. The wind out of the west chilled my bones. I could have used a few more clothes like a balaclava, neck gaiter, Craft wind brief and ski mittens. I never really warmed up which is very rare. My splits were 9:28, 9:10, 9:02, 9:07, 9:21 and 9:10 over the last 0.55 mile.

It was the end of January so it's stat time!

I took 11 walks for 17.74 miles, 1.61 miles/walk.

I took 25 runs for 104.79 miles, 4.19 miles/run.

I ran 3 races in January:

 1.1 - Freezeroo #2, 7.5 miles, 1:05:33, 8:39 pace, 79th out of 222, 1st out of 7 in my M 65-69 age group, 39F, 86% RH, 9 mph W wind, wind chill 33F, cloudy

 1/7 - Freezeroo #3, 5 miles, 41:27, 8:17 pace, 54th out of 136, 1st out of 7 in my M 65-69 age group, 34F, 100% RH, 6 mph WNW wind, wind chill 29F, overcast with a bit of ice pellets

 1/21 - Freezeroo #4, 4.87 miles, 40:08, 8:15 pace, 56th out of 147, 1st out of 8 in my M 65-69 age group, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast

I walked 283,449 steps in January.

2/1/2023

11948 steps, 41/130 resting/max HR, 8:08 hours sleep, 177.9 pounds, 19 floors climbed

Run: 4.45 miles, 41:00, 9:12 pace, 43 feet elevation gain, 123/134 avg/max HR, 160/171 avg/max cadence, 16F, 67% RH, 9 mph W wind, wind chill 5F, clear

Shoes: Brooks Launch GTS8 blue - 86.76 miles

A bone chilling wind this morning so I put on 100% of my cold weather running gear for a run on my "Out near the pier and around" route. I set up a steady pace. I was a bit cold at the start but I warmed up after a mile (or two). I had on the right amount of clothing ... I was not cold but I sure didn't sweat either! My splits were 9:26, 9:13, 9:06, 9:10 and 8:58 over the last 0.45 mile.

Thursday, 2/2/2023

12030 steps, 46/127 resting/max HR, 178.4 pounds, 19 floors climbed

Run: 3.16 miles, 30:08, 9:33 pace, 71 feet elevation gain, 118/129 avg/max HR, 156/165 avg/max cadence, 21F, 68% RH, 13 mph SW wind, wind chill 10F, cloudy

Shoes: Brooks Launch GTS8 blue - 89.92 miles

It was a bit warmer this morning. I wore the same clothing as yesterday so I was a bit overdressed on my shorter "Out to Mann Rd" route. I set up a really slow pace due to a nagging left hamstring ache that has bugged for a few weeks. My splits were 9:47, 9:28, 9:26 and 9:16 over the last 0.16 mile.

Friday, 2/3/2023

6250 steps, 6:58 hours sleep, 178.0 pounds, 12 floors climbed

Treadmill Walk: 1.5 miles, 22:00, 14:40 pace

Shoes: Brooks Launch GTS8 blue - 91.42 miles

A cold front came through overnight along with a bit of snow. The temperature was 8F with the wind chill at -8F so I opted to drive (yes, drive) to the fitness center and use the treadmill. It was warmer in there plus the footing was better and there were no plows.

Saturday, 2/4/2023

13826 steps, 41/136 resting/max HR, 7:38 hours sleep, 178.4 pounds, 22 floors climbed

Today's race was Freezeroo #5 out at Braddock Bay. The race venue is close (just drive west on the Parkway for 3 exits). I drove relatively slow when I left around 7:45 AM and got there at 8 AM. The KROC weather was 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy.

It was -2F according to my Garmin Venu so I brought out all my cold weather running gear. I dressed with 3 layers (long sleeve tech, Craft long sleeve, Brooks 1/4 zip long sleeve pullover) on top, Brooks tights and Craft wind briefs on the bottom, balaclava, GRTC neck gaiter, Brooks beanie, ski googles and ski mittens.

Run: 0.7 miles, 6:45, 9:34 pace, 36 feet elevation gain, 113/122 avg/max HR, 156/163 avg/max cadence 

Shoes: Brooks Launch GTS8 blue - 92.12 miles

I got out for a little warm up run. It was enough to figure out that it was really cold but that I had on the right cold weather gear.

Run: 8 miles, 1:08:01, 8:30 pace, 67 feet elevation gain, 131/139 avg/max HR, 159/171 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 100.12 miles

There seemed to be fewer runners that usual. I met up with Wilt who told me that he and I were crazy for being out racing and I laughed with him. And ... we were off!!! I started up slowly. I concentrated on a nice race pace. My finger tips were a bit cold in my ski mittens. The miles slowly clicked off. I slowly crept up on slower runners. I hiked up my sleeves bit at mile 4 since I was getting a bit warm. Mile 5 and 6 on Edgemere Drive were a bit chilly. The job past Edgemere Drive was a bit icy so I ran carefully. I struggled a bit getting back up to speed once I got back onto East Manitou Rd. A mile to go .... keep running .. into the park ... past the bend ... finish in sight ... no digital clock ... and done in 1:08:01 (1:07:58 officially). I was hungry so I had 3 Christmas cut-outs and half a bagel. I changed into a sweatshirt when I started to get chilled. 

Another Freezeroo #5 in the books (my 10th, 4 at the Greece DPW and 6 at Braddock Bay). I did well. I was 27th out of 63, link here. I was 1st out of 3 in my M 65-69 age group, link here.

Sunday, 1/22/2023 to Saturday, 1/28/2023 --- IN PROGRESS

I walked twice this week, 2.9 miles.

I ran 6 times this week, 26.11 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 62,379 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 942 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 1/22/2023

8896 steps, 42/135 resting/max HR, 9:11 hours sleep, 180.4 pounds, 15 floors climbed

Run: 5.45 miles, 49:01  8:59 pace, 72 feet elevation gain, 125/137 avg/max HR, 160/169 avg/max cadence, 32F, 80% RH, 3 mph SE wind, overcast

Shoes: Brooks Launch GTS8 blue - 51.75 miles

I got on my "Out on the pier and around" route. I don't normally go out onto the pier but today I thought "Why not?" I set up a really easy pace and just ran. I saw a lady runner three different times during the run since we were running in the same area. I do like a blonde ponytail, lol! My splits were 9:14, 8:54, 9:06, 8:57, 8:54 and 8:42 over the last 0.45 mile.

Christine and I watched the Bengals - Bills AFC Divisional Round game held in Buffalo. It wasn't much of a game ... the Bills lost 27-10, Yahoo link here and ESPN link here. 

Oh well ... better luck next year!

Monday, 1/23/2023

5303 steps, 42/92 resting/max HR, 7:32 hours sleep, 179.7 pounds, 14 floors climbed

Walk: 1.65 miles, 22:29, 13:34 pace, 21 feet elevation gain, 84/97 avg/max HR, 121/138 avg/max cadence, 32F, 100% RH, 10 mph N wind, wind chill 24F, overcast with light snow

Shoes: Brooks Launch GTS8 blue - 53.4 miles

I thought I needed a bit of rest so I took a brisk walk instead on my usual "Out to Ling Rd" route. The wind from the north was a bit chilly and prodded me to pick up my pace. My splits were 14:02 and 13:05 over the last 0.65 mile.

Tuesday, 1/24/2023

6404 steps, 41/127 resting/max HR, 7:19 hours sleep, 179.0 pounds, 4 floors climbed

Run: 3.15 miles, 27:00 estimated, 8:35 pace estimated, 37 feet elevation gain, 120/132 avg/max HR, 157/165 avg/max cadence, 32F, 80% RH 17 mph W wind, wind chill 22F, light snow for a bit

Shoes: Brooks Launch GTS8 blue - 56.55 miles

I got out for a 5K run on my "Out to Stutson St Overlook" route. I looked at my Garmin Venu when I started and it was 12%. I thought that it would last for a 5K but it died as I almost got back to the LOSP Trail. Oh well! I thought I sped up on mile 3 so I am going to give myself a negative split. My splits for the 1.87 miles recorded was 9:15 and 8:46 over the last 0.87 mile.

Wednesday, 1/25/2023

12482 steps, 44/138 resting/max HR, 8:25 hours sleep, 179.1 pounds, 25 floors climbed

Run: 4.55 miles, 40:06, 8:48 pace, 67 feet elevation gain, 126/149 avg/max HR, 162/173 avg/max cadence, 28F, 80% RH, 3 mph SSE wind, cloudy

Shoes: Brooks Launch GTS8 blue - 61.10 miles

I got out for a run on my usual "Out by the pier and around" route. I set up a steady pace and got it done. There was a bit of crunchy ice on the boardwalk in the Ontario Beach Park and a very little bit of black ice on the sidewalks that I ran on. My splits were 9:02, 8:56, 8:49, 8:43 and 8:16 over the last 0.55 mile. A negative split, baby!

Thursday, 1/26/2023

4867 steps, 42/99 resting/max HR, 9:22 hours sleep, 179.1 hours sleep, 8 floors climbed

Walk: 1.25 miles, 19:52, 15:55 pace, 29 feet elevation gain, 82/101 avg/max HR, 111/123 avg/max cadence, 36F, 75% RH, 24 mph WSW wind, wind chill 24F, cloudy

Shoes: Brook Salomon SpeedCross 4 trail shoes - 230.69 miles

There was about an inch of new wet snow yesterday evening and overnight so the snowplows in our complex were out this morning. I opted for a walk on sidewalk and the LOSP Trail so I could avoid them. I wore my Salomon SpeedCross 4 trail shoes so I had no problem with traction. The wind was a bit chilly but I couldn't walk very fast due to the slushy snow. My splits were 16:04 and 15:15 over the last 0.25 mile.

Friday, 1/27/2023

8789 steps, 42/132 resting/max HR, 7:33 hours sleep, 178.2 pounds, 16 floors climbed

Run: 3.15 miles, 30:09, 9:33 pace, 50 feet elevation gain, 123/136 avg/max HR, 156/170 avg/max cadence, 28F, 93% RH, 8 mph SW wind, wind chill 21F, cloudy with light snow

Shoes: Brook Salomon SpeedCross 4 trail shoes - 233.84 miles

Yes, it was cold, snowing and I knew that there was probably ice under the snow and I should have walked. But ... I put on my Salomon SpeedCross 4 trail shoes and got out for a careful run on my "Out to Stutson St Overlook" route. I did hear ice cracking under my feet and sometimes I slipped a wee bit when I ran on my LOSP Trail so I slowed my pace on those sections. I ran near the edge and was ready to bail out onto the snow. I stayed upright. My splits were 10:02, 9:30, 9:10 and 9:25 over the last 0.15 mile.

Saturday 1/28/2023

15638 steps, 41/137 resting/max HR, 8:30 hours sleep, 178.6 pounds, 29 floors climbed

Run: 6.56 miles, 57:23, 8:45 pace, 105 feet elevation gain, 127/140 avg/max HR, 161/172 avg/max cadence, 36F, 64% RH, 12 mph W wind, wind chill 28F, cloudy

Shoes: Brooks Launch GTS8 blue - 67.66 miles

I had a lack of motivation and could have gotten out earlier but I found my mojo, got up, got dressed and got out there. There was still ice on the LOSP Trail, sidewalks and a tiny bit of the road so I kept to the road. I made up a new route, "Out near the pier and to the end of the end of Beach Ave" to get in a bit of 10K. I set up a steady and methodical pace and stuck to it. My splits were 8:57, 8:49, 8:46, 8:35, 8:48, 8:39 and 8:40 over the last 0.56 mile.

Run: 3.15 miles, 29.07, 9:14 pace, 47 feet elevation gain, 124/136 avg/max HR, 155/167 avg/max cadence, 36F, 64% RH, 16 mph W wind, wind chill 27F, cloudy

Shoes: Brooks Launch GTS8 blue - 70.81 miles

I made a Redbox reservation at the 7-11 on Lake Ave so I ran to get them of couse for my second run of the day. The ice on the LOSP Trail and sidewalks had melted a bit but I still needed to be careful. My splits were 9:41, 9:12, 8:58 and 8:19 over the last 0.15 mile.

A bit more about the Buffalo Bills and how they are snakebit the past 3 years (knocked out twice by KC in 2021, 2022 and by the Bengals in 2023). Also a line that holds true from Marv Levy.

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.