Sunday, 3/26/2023 to Saturday, 4/1/2023

I walked 5 times this week, 8.15 miles.

I ran twice this week, 6.3 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 40.293 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 1005 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/26/2023

4655 steps, 38/90 avg/max HR, 9:22 hours sleep, 176.7 pounds, 7 floors climbed

Walk: 1.5 miles 22:03, 14:41 pace, 10 feet elevation gain, 80/98 avg/max HR, 115/125 avg/max cadence, 9F, 65% RH, 24 mph W wind, 29F, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 546.57 miles

I got out for a walk on my usual "Out to Ling Rd" route. My left hip/hamstring felt worse all day yesterday so I knew that a walk would be a wiser choice. My splits were 14:48 and 14:27 over the last 0.5 mile.

Monday, 3/27/2023

12189 steps, 40/142 resting/max HR, 7:57 hours sleep, 174.8 pounds, 15 floors climbed

Run: 3.15 miles, 29:28, 9:21 pace, 58 feet elevation gain, 130/148 avg/max HR, 154/163 avg/max cadence, 32F, 80% RH calm, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 549.72 miles

I switched back to my old black Brooks Adrenaline GTSXX running shoes for my run. I chose my 5K route of "Out to Clematis St" route. I struck up a nice and easy pace. My left hip/hamstring felt a bit better. It ached but not as bad as on Saturday. My splits were 9:33, 9:29, 9:10 and 8:30 over the last 0.15 mile.

Tuesday, 3/28/2023

74237 steps, 42/99 resting/max HR, 7:35 hours sleep, 175.2 pounds, 12 floors climbed

Walk: 1.5 miles, 21:22, 14:13 pace, 17 feet elevation gain, 81/115 avg/max HR, 119/130 avg/max cadence, 34F, 86% RH, 3 mph WNW wind, cloudy

Shoes: navy Brooks Launch GTS8 shoes - 239.93 miles

My left hip/hamstring hurt a bit during yesterday evening so I opted for a walk on my usual "Out to Ling Rd" route. I struck out at an easy pace and then quickened on the way back. My splits were 14:28 and 13:43 over the last 0.5 mile.

Wednesday, 3/29/2023

7833 steps, 41/95 resting/max HR, 7:13 hours sleep, 175.3 pounds, 6 floors climbed

Walk: 1.5 miles, 20:23, 13:35 pace, 15 feet elevation gain, 76/93 avg/max HR, 118/179 avg/max cadence, 28F, 86% RH, 8 mph SW wind, wind chill 21F, clear

Shoes: black Brooks Adrenaline GTSXX shoes - 551.22 miles

I got out for another brisk walk on my usual "Out to Ling Rd" route. It was clear, cold and a bit windy so I put on my heavy Craft long sleeve under my Brooks 1/4 zip long sleeve pullover. I still had to walk at a brisk pace to keep warm. My left hip/hamstring was OK (and probably happy that I wasn't running). My splits were 13:47 and 13:11 over the last 0.5 mile.

Thursday, 3/30/2023

1148 steps, 40/113 resting/max HR, 10:02 hours sleep, 175.3 pounds, 2 floors climbed

Walk: 1.5 miles, 19:47, 13:10 pace, 16 feet elevation gain, 88/119 avg/max HR, 21F, 68% RH, 7 mph WSW wind, wind chill 13F, partly cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 552.72 miles

I was on vacation from Ricoh today so there was no pressure to get up at the crack of dawn. I only slept in for 30 minutes lol! A windy cold front had blown in last night and dumped an inch of snow overnight plus it was about 20 degrees colder. So ... I had to dig extra deep to find some motivation to get outside. I tried to run but I could tell within a hundred years that it wasn't a good idea. So ... I pivoted and pressed Walk (actually it was Bike so no cadence or splits data today). It was cold so I set up a very brisk walk pace. I kept to the road so I could really walk fast (and keep warm).

Friday, 3/31/2023

5288 steps, 41/144 resting/max HR, 8:05 hours sleep, 173.9 pounds, 14 floors climbed

Run: 3.15 miles, 28:30, 9:02 pace, 54 feet elevation gain, 132/145 avg/max HR, 154/160 avg/max cadence, 36F, 64% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 555.87 miles

I was on vacation from Ricoh again so I slept in until a bit after 7 AM. I got up, dressed and out a bit after 8:30 AM. I wanted to run no matter what my left hip/hamstring had to say about it so I did. It ached a bit that got better the further I went so I kept going. Sometimes I just have to run. I got it done. My splits were 9:08, 9:00, 9:04 and 8:33 over the last 0.15 mile.

Well ... it's the end of March so it's stat time! I developed something in my left hip/hamstring so I took walks and less runs than usual. It's not going away. I think I have to start stretching during the day but I just can't bring myself to take the time to do it.

I took 18 walks for 21.03 miles during March, 1.17 miles/walk.

I took 15 runs for 53.26 miles during March, 3.55 miles/run.

I ran 1 race during March.

 3/11/2023 - Runnin' of the Green 5 miles, 42:23, 8:21 pace

I walked 216,787 steps during March.

Saturday, 4/1/2023

1743 steps, 39/97 resting/max HR, 8:36 hours sleep, 174.3 pounds, 1 floor climbed

Walk: 2.15 miles, 28:52, 13:26 pace, 46 feet elevation gain, 87/104 avg/max HR, 55F, 82% RH, 16 mph WSW wind, sunny

Shoes: black Brooks Adrenaline GTSXX shoes - 558.02 miles

I didn't sleep in as much and woke up with my Alexa alarm at 6:15 AM. I did get up, dressed (in shorts!) and got out a bit after 7:30 AM. I could tell that my left hip/hamstring wasn't happy so I opted for a brisk walk. It was 19F warmer than yesterday so I added a bit and went all the way down to the end of Beach Ave. I pressed Bike on my Garmin Venu again so there are no splits or cadence.

Sunday, 3/19/2023 to Saturday, 3/25/2023 --- IN PROGRESS

I walked 5 times this week, 7.5 miles.

I ran twice this week, 7.7 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 47,844 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 998 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/19/2023

steps, 

Walk: 1.5 miles, 22:40, 15:06 pace, 109/129 avg/max HR, 114/130 avg/max cadence, 25F, 58% RH, 20 mph W wind, wind chill 12F, light snow

Shoes: Salomon SpeedCross 4 trail shoes - 251.07 miles

It was cold, windy, a light snow falling and the footing looked a bit dodgy when I looked out. I went with my really cold weather gear since I decided to walk on my "Out to Ling Rd" route. I am glad that I didn't put my Craft wind briefs, balaclava and 40+ year old ski mittens away for the season since they came in handy this morning. I took my time when I walked on the Greenleaf Rd aidewalk. There was ice under the 1/2 inch of snow that had fallen. My Salomon SpeedCross 4 trail shoes had no trouble with the smidge of ice. My splits were 15:16 and 14:46 over the last 0.5 mile.

Monday, 3/20/2023

steps, 

Run: 3.15 miles, 29:38, 9:24 pace, 58 feet elevation gain, 126/139 avg/max HR, 154/165 avg/max cadence, 28F, 69% RH, 14 mph WSW wind, wind chill 18F, clear

Shoes: Brooks Launch GTS8 blue - 233.93 miles

It took me a bit longer than usual to get out on day 1000 of my Run/Walk/Bike streak. It was dark, a bit windy and just a bit warmer than yesterday but I did get out. I set up a really nice and easy pace but it was a bit painful with a left hip ache that really wanted me to just stop and walk. But ... I didn't. My splits were 9:37, 9:18, 9:23 and 8:46 over the last 0.15 mile.

Tuesday, 3/21/23

steps,

Walk: 1.5 miles, 20:33, 13:40 pace, 8 feet elevation gain, 88/104 avg/max HR, 119/132 avg/max cadence, 37F, 70% RH, 8 mph SW wind, wind chill 32F, cloudy

Shoes: Brooks Launch GTS8 blue - 235.43 miles

I got out for a walk on my usual "Out to Ling Rd" route. I knew that it wouldn't be an enjoyable run with the signals that my left hip and surrounding muscles were telling me. I really think that I should start stretching daily! Anyway ... it was the usual ... dark and peaceful. My splits were 13:47 and 13:27 over the last 0.5 mile.

Wednesday, 3/22/2023

steps, 

Walk: 1.5 miles, 20:32, 13:40 pace, 3 feet elevation gain, 83/96 avg/max HR, 11/129 avg/max cadence, 36F, 75% RH, 6 mph E wind, wind chill 31F, cloudy

Shoes: Brooks Launch GTS8 blue - 236.93 miles

I wanted to run but I knew that another walk would be wiser. I also had to find some motivation but I did and got out there on my usual "Out to Ling Rd" route. My splits were 13:36 and 13:49 over the last 0.5 mile.

Thursday, 3/23/2023

steps, 

Walk: 1.5 miles, 21:52, 14:34 pace, 24 feet elevation gain, 96/111 avg/max HR, 115/124 avg/max cadence, 46F, 93% RH, 5 mph S wind, overcast

Shoes: Brooks Launch GTS8 blue - 238.43 miles

I got out for yet another walk on my usual "Out to Ling Rd" route. I tried out a short 10 yard run but my left hip/hamstring gave me an ache so I didn't want to run a mile to see if it would go away or lessen. It sucks!!! Anyway, my walk went fine. It was nice hearing the birds chirping. My splits were 14:25 and 14:53 over the last 0.5 mile.

Friday, 3/24/2023

steps, 

Walk: 1.5 miles, 17:54, 11:56 pace, 10 feet elevation gain, 100/133 avg/max HR, 129/156 avg/max cadence, 32F, 80% RH, 7 mph WNW wind, wind chill 26F, cloudy

Shoes: black Brooks Adrenaline GTSXX shoes - 540.92 miles

I got out for a walk/run on my usual "Out to Ling Rd" route. I went out to Ling Rd as a walk and then decided to come back in a slow run. My left hip/hamstring gave me a mild ache that wasn't enjoyable. It kind of sucked. My splits were 13:05 and 9:38 over the last 0.5 mile.

Saturday, 3/25/2023

7381 steps, 39/140 resting/max HR, 7:31 hours sleep, 174.9 pounds, 14 floors climbed

Run: 4.55 miles, 41:44, 9:10 pace, 129/143 resting/max HR, 154/163 avg/max cadence, 34F, 14 mph SE wind, wind chill 25F, light rain

Shoes: black Brooks Adrenaline GTSXX shoes - 545.07 miles

I really wanted to run so I ignored the ache in my left hip/hamstring and just ran at an easy pace. The ache was annoying and didn't really go away. It just didn't bother me as much but it was still annoying. Whatever ... I got the run in the book.

Sunday, 3/12/2023 to Saturday, 3/18/2023

I walked 4 times this week, 4.5 miles.

I ran 3 times this week, 8.35 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 40.162 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 991 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/12/2023

3396 steps, 42/92 resting/max HR, 7:11 hours sleep, 174.4 pounds, 5 floors climbed

Walk: 1.5 miles, 21:37, 14:25 pace, 13 feet elevation gain, 80/98 resting/max HR, 116/153 resting/max cadence, 30F, 69% RH, calm, cloudy

Shoes: Brooks Launch GTS8 blue - 217.93 miles

I got out around noon for a brisk walk on my usual "Out to Ling Rd" route. I tried a run but my left hamstring wasn't up to it. My splits were 14:34 and 14:07 over the last 0.5 mile.

Monday, 3/13/2023

3695 steps, 40/107 resting/max HR, 9:02 hours sleep, 177.1 pounds, 8 floors climbed

Walk: 1.5 miles, 20:48, 13:52 pace, 24 feet elevation gain, 92/116 avg/max HR, 118/132 avg/max cadence, 36F, 80% RH, 9 mph WNW wind, wind chill 29F, cloudy

Shoes: Brooks Launch GTS8 blue - 219.43 miles

The start of DST was last night. I didn't sleep well at all so I bagged the morning run or walk and got out after work. Well ... my left hamstring said "no run" so I settled for a brisk walk. My split were 14:10 and 13:15 over the last 0.5 mile.

Tuesday, 3/14/2023

5164 steps, 40/104 resting/max HR, 6:57 hours sleep, 175.8 pounds, 10 floors climbed

1.5 miles, 20:24, 13:36 pace, 10 feet elevation gain, 89/103 avg/max HR, 123/139 avg/max cadence, 30F, 86% RH, 12 mph NW wind, wind chill 21F, light snow

Shoes: Brooks Launch GTS8 blue - 220.93 miles

Well ... it's back to walking or running in the dark for a while. The change to DST means that sunrise is 7:24 AM today so it was still dark when I got out at 6 AM. It was chilly, windy and a light snow was falling when I stepped outside. I didn't even try a run and stuck up a brisk walking pace. I avoided the sidewalk on Greenleaf Rd and stuck to the road. I took short and fast strides so I didn't have any issues with traction. My splits were 13:21 and 14:05 over the last 0.5 mile.

Wednesday, 3/15/2023

8082 steps, 42/101 resting/max HR, 7:13 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:11, 14:07 pace, 9 feet elevation gain, 87/101 avg/max HR, 122/134 avg/max cadence, A bit chlly. Weather: 25F, 58% RH, 13 mph NW wind, wind chill 14F, clear

Shoes: Brooks Launch GTS8 blue - 222.43 miles

I got out again for a walk on my "Out to Ling Rd" route. The nor'easter that hit New England gave the west side of Rochester a very glancing blow with just a couple of inches of wet snow yesterday. It was chilly, windy and a bit icy this morning so I opted for a walk instead of a run. I stuck up a careful but sort of brisk walking pace and kept to the road. My splits were 13:54 and 14:33 over the last 0.5 mile.

Thursday, 3/16/2023

6405 steps, 41/124 resting/max HR, 7:08 hours sleep, 177.8 pounds, 18 floors climbed

Run: 2.05 miles, 20:40, 10:04 pace, 51 feet elevation gain, 119/126 avg/max HR, 151/160 avg/max cadence, 30F, 64% RH, 8 mph SW wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 224.48 miles

I probably should have done a walk instead of a run. But ... I did what I did. I struck up a really easy pace. My left hamstring had a mild discomfort that didn't get worse. I kept my pace easy, my stride short and only did 2 miles. I did all my stretches after the run for the first time in about 2 weeks.

Friday, 3/17/2023

5992 steps, 45/137 resting/max HR, 176.3 pounds, 17 floors climbed

Run: 3.15 miles, 29:35, 9:24 pace, 62 feet elevation gain, 129/142 avg/max HR, 153/177 avg/max cadence, 41F, 93% RH, 8 mph S wind, wind chill 36F, light rain

Shoes: Brooks Launch GTS8 blue - 227.63 miles

It was warm and rainy so I wore shorts and my Brooks 1/4 zip long sleeve pullover. I thought about a walk but I pressed Run on my Garmin Venu and set out to see how I felt. My left hamstring was a bit sore but it didn't sorer so I kept going. I still felt OK when I got to the end of Beach Ave so I went for a 5K on my "Out to Clematis St" route. The light rain didn't really bother me. My feet got a bit wet from splashing through the puddles. My splits were 9:36, 9:23, 9:16 and 8:49 over the last 0.15 miles. A negative split is a good way to start out on St Patrick's Day!

Another good way to celebrate St Patrick's Days is to celebrate another day of not drinking. Huh? Well ... I have not had an alcoholic beverage since January 25th, the day before Christine's 65th birthday. Why? Well ... I just decided to stop. Stop ... getting drunk at home watching TV. Stop ... spending the money on vodka or tequila or wine or beer. Just stop and get off the merry-go-round. How? Just avoid the liquor store. Just walk on by the liquor store by the Wegmans on Latta Rd... don't go to the liquor store on Dewey Ave by Latta Rd ... don't go to the liquor store across the Genesee River near Herrema's. Just don't go. What happened? Well ... I have lost 7 pounds for one thing. I just feel better. Now ... if I could get rid of all the junk around this townhouse ...

Saturday, 3/18/2023

7428 steps, 41/139 resting/max HR, 8:48 hours sleep, 174.8 pounds, 23 floors climbed

Run: 3.15 miles, 29:01, 9:14 miles, 59 feet elevation gain, 128/144 avg/max HR, 154/165 avg/max cadence, 34F, 55% RH 12 mph W wind, wind chill 26F, cloudy

Shoes: Brooks Launch GTS8 blue - 230.78 miles

I had a weird ache in my left hip as I getting ready to get out so I was unsure if I would walk or run. I pressed Run on my Garmin Venu and set up a nice and easy pace. I had the usual aches and pains so I kept going ... others might have stopped ... but I .... well make up your own mind. The aches and pains gradually got better. I kept it short on my "Out to Clematis St" route. My splits were 9;30, 9:16, 8:59 and 8:16 over the last 0.15 miles.

Sunday, 3/5/2023 to Saturday, 3/11/2023 - Runnin' of the Green

I walked three times this week, 4.52 miles.

I ran 6 times this week, 21.21 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 60,144 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 984 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/5/2023

10846 steps, 45/143 resting/max HR, 173.4 pounds, 31 floors climbed

Run: 6.85 miles, 1:01:55, 9:02 pace, 129 feet elevation gain, 133/145 avg/max HR, 157/168 avg/max cadence, 34F, 86% RH, 7 mph SW wind, wind chill 28F, cloudy

Shoes: Brooks Launch GTS8 blue - 197.55 miles

I wanted a long run so I did my "Out by the pier and the end of Beach Ave" route. I struck up a nice and easy pace. My left hamstring was a mild nagging ache but I endured it. Everything was OK until mile 7.83. Then ... I took a corner on the sidewalk in the parking lot a bit too hard and drifted right into some snow right next to it. I slipped and fell onto my left hand, left forearm and left shoulder ... boom! I said " That sucked" and examined myself. Everything still worked so I got up and slowly walked until I had 7.85 miles. I take a few pictures of my left forearm and noticed that my left hand already had discoloration around the 4th and 5th knuckle. I went inside and told Christine. She bandaged me up and made some cinnamon buns. I've run on ice but I really should be more careful on parking lots! Anyway ... my run was OK. My splits were 9:01, 8:47, 9:18, 8:50, 9:02, 8:53 and 9:28.

Monday, 3/6/2023

6702 steps, 43/95 resting/max HR, 8:08 hours sleep, 175.1 pounds, 9 floors climbed

Walk: 1,52 miles, 21:40, 14:17 pace, 13 feet elevation gain, 78/102 avg/max HR, 120/132 avg/max cadence, 28F, 93% RH, 6 mph SW wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 199.07 miles

I didn't know how my body would react to a run just I opted for a nice and easy walk. I was about 30 minutes late so the sun was on the horizon when I got to Greenleaf Rd. It was quite pretty ... in a frosty early March way. My splits were 14:36 and 13:40 over the last 0.52 mile.

Tuesday, 3/7/2023

10227 steps, 40/135 resting/max HR, 7:43 hours sleep, 175.6 pounds, 19 floors climbed

Run: 4.16 miles, 36:52, 8:52 pace, 83 feet elevation gain, 124/138 avg/max HR, 158/193 avg/max cadence, 30F, 55% RH, 9 mph N wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 203.23 miles

I got out for a run on my "Out to the end of Beach Ave" route. I saw the full moon hanging in the western sky as soon as I stepped outside. It was quite striking. The N wind was very chilly and tried to get inside my head and make me turn around. It didn't succeed. My left hamstring was a bit cranky but I ignored it like I usually do. It was a bit better on the way back with the wind mostly at my back. My splits were 9:16, 8:59, 8:42, 8:40 and 7:57 over the last 0.16 mile.

Wednesday, 3/8/2023

6841 steps, 42/98 resting/max HR, 7:02 hours sleep, 175.5 pounds, 10 floors climbed

Walk: 1.5 miles, 21:31, 14:20 pace, 10 feet elevation gain, 79/91 avg/max HR, 117/127 avg/max cadence, 28F, 69% RH, 9 mph N wind, wind chill 20F, overcast

Shoes: Brooks Launch GTS8 blue - 204.73 miles

My left hip and hamstring were wonky so I knew a walk was wiser than a run. Some of my muscles were OK with the walk ... others not so much. I did warm up a bit after a 1/2 mile or so. My splits were 14:28 and 14:05 over the last 0.5 mile.

Thursday, 3/9/2023

7376 steps, 41/135 resting/max HR, 10:38 hours sleep, 175.8 pounds, 12 floors climbed

A day off with 2 runs. One was crappy full of a nagging ache in my left hamstring and the other was a better 5K with mind over muscle.

Run: 1.05 miles, 10:16, 9:45 pace, 23 feet elevation gain, 116/122 avg/max HR, 150/157 avg/max cadence, 30F, 69% RH, 8 mph N wind, wind chill 23F, cloudy

Shoes: Brooks Launch GTS8 blue - 205.78 miles

Run: 3.15 miles, 28:28, 9:02 pace, 29 feet elevation gain, 125/137 avg/max HR, 153/163 avg/max cadence, 34F, 64% RH, 7 mph NW wind, wind chill 28F, sunny

Shoes: Brooks Launch GTS8 blue - 208.93 miles

I just decided to get out before sunset and see what would happen. My left hamstring felt a bit better so I headed out to Dewey for an out and back. I found that a mid-foot strike felt better.. My splits were 9:19, 9:03, 8:47 and 8:40 over the last 0.15 mile. A negative split is always nice!

Friday, 3/10/2023

5739 steps, 42/91 resting/max HR, 8:29 hours sleep, 174.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 18 feet elevation gain, 84/100 avg/max HR, 119 avg cadence, 28F, 86% RH, 8 mph E wind, wind chill 21F, cloudy

Shoes: Brooks Launch GTS8 blue - 210.43 miles

Another day off. I got up and out earlier. It was cold so I put on my usual warmer clothes. I struck up a brisk pace on my usual "Out to Ling Rd" route. My splits were 14:00 and 12:42 over the last 0.5 mile.

Saturday, 3/11/2023

12413 steps, 41/150 resting/max HR, 8:51 hours sleep, 175.7 pounds, 15 floors climbed

 

Today's race was the Runnin' of the Green, a Robin Hood Racing race. Today's race venue was the Mercantile on Main rather than the Blue Cross Arena where it had been held since I started racing it. I ran the old course 10 times (2007, 2011, 2012, 2013, 2015, 2016, 2017, 2018, 2019 and 2022). The new course and old course share the same 2 miles twice on the out and back route since it just started a bit north and didn't go as far into the U of R.

I parked at the Washington St parking garage and walked 3 blocks north to the new race venue. It was the old Sibley's building that I probably was last in when I was a kid to ride the monorail during Christmas. It was a bit noisy but I dropped off my drop bag and got out for a little warm up run.

Run: 0.90 mile, 8:35, 9:31 pace, 3 feet elevation gain, 121/130 avg/max HR, 153/161 avg/max cadence, 28F, 81% RH, 15 mph N wind, wind chill 17F, cloudy

Shoes: Brooks Launch GTS8 blue - 211.33 miles

I just ran a bit to warm up my legs and get used to the cold. I didn't get up as far in the start chute as far as I would have liked so I was a bit behind the 9:30 pace leader. And .... we were off!

Run: 5.1 miles, 42:33, 8:21 pace, 70 feet elevation gain, 142/154 avg/max HR, 162/174 avg/max cadence, 31F, 66% RH, 13 mph N wind, wind chill 22F, cloudy

Shoes: Brooks Launch GTS8 blue - 216.43 miles

Barb, Shawn, Boots and Ellen had been rooting for runners on Wilson Blvd for almost 20 years

The start was quite congested. I didn't get up to my usual race pace for about 1/4 mile. It was 0.5 mile to the Blue Cross Arena. Then the course was the same with just a turnaround 0.5 mile sooner. The runners had spread out. I saw the Fleet Feet owners: Boots and Ellen along with Barb and xx at their usual spot. I gave Ellen a high five on the way back. My left hamstring was really smarting past mile 3. I really wanted to take a walk break but I sucked it up and kept going. 

The sprint to the finish after passing Wendy Abbot, the 8:30 pace leader

I had passed the 9:00 and 8:30 pace leaders. I was slowing down but I was still discouraged when the 8:30 pace leader passed me back. I kept her about 50 feet ahead of me. I saw familiar landmarks that I wanted to up my pace at ... Ford St bridge, I490 overpass and the Blue Cross Arena. I still had 0.5 mile to go ... turn right, turn left, turn right ... finish line about 2 blocks away ... I sped up to passed the 8:30 pace leader (Wendy Abbot) .... and done! I was spent! 

I headed inside, got my drop bag with my dry clothes and had a green donut along with some apple cider. I did OK. My official time was 42:23, 352nd out of 1121, 3rd out of 19 in my M 65-69 age group, results link here. 

Sunday, 2/26/2023 to Saturday, 3/4/3023

I walked twice this week, 3.01 miles.

I ran 6 times this week, 26.02 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 67,544 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 977 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/26/2023

9889 steps, 43/137 resting/max HR, 176.2 pounds, 42 floors climbed

Run: 4.65 miles, 41:24, 8:54 pace, 71 feet elevation gain, 18/139 avg/max HR, 159/170 avg/max cadence, 27F, 86% RH, 7 mph WSW wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 173.39 miles

I got out for a nice and easy run on my "Out near the pier and around" route. There was still ice on the LOSP Trail and I didn't trust the sidewalks so I kept to the road again. My left hamstring was a bit achy but I managed to keep a good pace. My splits were 9:02, 8:53, 8:51, 9:00 and 8:38 over the last 0.65 mile.

Monday, 2/27/2023

11583 steps, 42/133 resting/max HR, 7:12 hours sleep, 176.2 pounds, 19 floors climbed

Run: 4.06 miles, 36:37, 9:02 pace, 86 feet elevation gain, 122/137 avg/max HR, 158/170 avg/max cadence, 27F, 68% RH, 7 mph ENE wind, wind chill 20F, cloudy

Shoes: Brooks Launch GTS8 blue - 177.45 miles

I didn't really want to get out in the cold but I found my motivation and did it. I got out a bit late so I only did my "Out to the end of Beach Ave" route. It was clear so it got chilly overnight ... plus it was a bit windy ... brr! My splits were 9:30, 9:10, 8:45 and 8:44. A negative split!

Tuesday, 2/28/2023

15985 steps, 42/141 resting/max HR, 6:47 hours sleep, 175.2 pounds, 31 floors climbed

Run: 5.56 miles, 51:19, 9:14 pace, 70 feet elevation gain, 127/139 avg/max HR, 158/170 avg/max cadence, 34F, 93% RH, 9 mph SSE wind, wind chill 27F, light mist

Shoes: Salomon SpeedCross 4 trail shoes - 248.06 miles

I was up early at 5:15 AM but had a bit of wardrobe malfunction. I put on another tech long sleeves and slipped on a pair of shorts just in case I went to the treadmill. I thought that maybe the snow overnight had turned to ice so I wore my Salomon SpeedCross 4 trail shoes. So ... I set out at a really nice and easy pace. The traction  was fine so I didn't stop at the exercise center and its treadmill. My left hamstring ached and didn't let me enjoy the run. I kept on thinking that the ache would go away. Oh well. My splits were 9:39, 9:16, 9:05, 9:00, 9:15 and 9:05 over the last 0.56 mile.

Run: 2.05 miles, 18:15 miles, 8:54 pace, 49 feet elevation gain, 133/145 avg/max HR, 153/160 avg/max cadence, 36F, 75% RH, 22 mph W wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 179.50 miles

My running spreadsheet told me that I had 99.3 miles for February. I had told Christine that getting to 100 miles wasn't important a couple days ago. Well ... I only had 0.7 miles to go so I got out there again. It was a bit chilly and windy. My left hamstring was a bit cranky but it warmed up and I got it done. My splits were 9:07 and 8:41.

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

I took 6 walks in February for 8.71 miles, 1.45 miles/walk.

I took 24 runs in February for 101.35 miles, 4.22 miles/run.

I ran 2 races in February:

 1) Freezeroo #5 - 8 miles, 1:07:58, 8:30 pace, 27th out of 63, 1st out of 3 in my M 65-69 age group, 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy

 2) Freezeroo #6 - 4.4 miles, 36:00, 8:18 pace, 48th out of 120, 1st out of 8 in my M 65-69 age group, 1st out of 7 in my series M 65-69 age group, 29F, 63% RH, 18 mph SW wind, wind chill 18F, partly cloudy

I took 1 treadmill walk in February for 1.5 miles .

I took 1 snowshoe walk in February for 1.05 miles.

I took 247,563 steps in February.

Wednesday, 3/1/2023

7352 steps, 42/116 resting/max HR, 7:10 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.5 miles, 20:22, 13:34 pace, 19 feet elevation gain, 108/125 avg/max HR, 120/128 avg/max cadence, 30F, 745 RH, 6 mph SE wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 181.0 miles

I knew that my body needed to "rest" after 6 runs in 5 days so I got out for a brisk walk. It was a bit chilly so I wore a bit more clothing since I don't warm up very much on a walk. So ... a brisk pace ensued. The sidewalk on Greenleaf Rd was still snow covered and looked to be icy so I walked on the road. My splits were 13:30 and 13:43 over the last 0.5 mile.

Thursday, 3/2/2023

7863 steps, 41/139 resting/max HR, 7:59 hours sleep, 175.3 pounds, 22 floors climbed

Run: 4.65 miles, 41:35, 8:56 pace, 57 feet elevation gain, avg/max 128/142 avg/max HR, 158/170 avg/max cadence, 34F, 86% RH, 13 mph NW wind, wind chill 25F, cloudy

Shoes: Brooks Launch GTS8 blue - 185.65 miles

I could think of a thousand reasons not to run but I didn't use any of them. I got up, got dressed and got out there. I set up a nice and easy pace. Where to go? I decided to turn right down Greenleaf Rd and thought of turning left for my "Out to the end of Beach Ave" route (4 miles) but decided to turn right and do my "Out near the pier and around" route backwards for 4.65 miles. My left hamstring felt sort of OK and I was OK with that. My splits were 9:11, 8:50, 9:02, 9:03 and 8:56 over the last 0.65 mile.

Friday, 3/3/2023

11913 steps, 41/133 resting/max HR, 7:34 hours sleep, 175.1 pounds, 19 floors climbed

Run: 5.05 miles, 46:15, 9:09 pace, 77 feet elevation gain, 125/137 avg/max HR, 157/168 avg/max cadence, 27F, 93% RH, 8 mph E wind, wind chill 19F cloudy

Shoes: Brooks Launch GTS8 blue - 190.7 miles

A pre sunrise picture from the Secret Sidewalk

I got out on my run about 10 minutes late. I struck up a nice and easy pace with my left hamstring giving a mild ache. I saw that there wasn't too much ice on the sidewalks so I went on my "Out by the pier and around" route which included on the Ontario Beach Park boardwalk and the Secret Sidewalk. There were a few spots of ice but I was careful when I ran across them so I had no issues. It got quite light with the pending dawn so I really didn't need my headlamp after about 20 minutes. My splits were 9:27, 9:13, 9:11, 9:05 and 8:51, a negative split.

It snowed pretty hard for a couple hours in the early evening. There was a sharp burst of light and thunder about 3 seconds later twice .... thundersnow!!! I have read and seen telecasts about it but not heard in person ... wow!!!

Saturday, 3/4/2023

2959 steps, 42/105 resting/max HR, 8:12 hours sleep, 175.5 pounds, 5 floors climbed

Walk: 1.51 miles, 19:54 miles, 13:14 pace, 13 feet elevation gain, 92/114 avg/max HR, 121 avgg cadence, 34F, 93% RH, 7 mph ENE wind, wind chill 28F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 249.57 miles

There was a couple of inches of wet snow on the ground plus it had rained overnight. I thought it would be best to do a walk instead of a walk on my "Out to Ling Rd" route. The sidewalk along Greenleaf Rd was waterlogged so I stuck to the road on the out and back. I think my left hamstring thanked me for not running but I still did a very brisk walk. My splits were 13:39 and 12:23 over the last 0.51 mile.

Sunday, 2/19/2023 to Saturday, 2/25/2023

I walked twice this week, 2.7 miles.

I snowshoed once this week, 1.05 miles.

I ran 5 times this week, 24.47 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 68,169 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 970 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/19/2023

11296 steps, 42/135 resting/max HR, 8:17 hours sleep, 176.1 pounds, 28 floors climbed

Run: 6.76 miles, 1:01:36, 9:07 pace, 110 feet elevation gain, 127/137 avg/max HR, 156/163 avg/max cadence, 36F, 55% RH 7 mph S wind, wind chill 31F cloudy

Shoes: Brooks Launch GTS8 blue - 157.14 miles

I got out a long run today on my "Out to Dewey Ave and around" route. It was a bit above freezing and not really shorts weather but ... I wore shorts and my Brooks 1/4 zip long sleeve pullover anyways. I set up a nice and easy pace but an ache in my left hamstring nagged me for 90% of the run. It only eased off to a mild ache for about a mile in the middle of the run. The ache really made the run not so much fun. Oh well. My splits were 9:32, 9:07, 9:02, 8:57, 8:57, 9:06 and 9:07 over the last 0.76 mile.

Monday, 2/20/2023

7407 steps, 45/102 resting/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:08 pace, 11 feet elevation gain, 81/95 avg/max HR, 114/121 avg/max cadence, 36F, 69% RH, 3 mph SSW wind, cloudy

Shoes: Brooks Launch GTS8 blue - 158.64 miles

My body needed a rest so I took an easy walk. My splits were 15:14 and 14:57 over the last 0.5 mile.

Tuesday, 2/21/2023

13219 steps, 43/139 resting/max HR, 7:25 hours sleep, 175.6 pounds, 18 floors climbed

Run: 5.55 miles, 50:44, 9:08 pace, 128/145 avg/max HR, 157/168 avg/max cadence, 27F ,80% RH, 5 mph ESE wind, clear

Shoes: Brooks Launch GTS8 blue - 164.19 miles

Alexa woke me up at 5:15 AM but I still didn't get out until a bit after 6 AM. I wanted to go long and the ache in my left hamstring tried to talk me into that. But ... the ache didn't get worse so I tried to enjoy the run as much as I could. I did extend it to more than 5 miles when I headed out to Mann Rd. The colors of the pending sunrise in the east was pretty. I wore my Noxgear Tracer360 vest with its Tracer lamp and my headlamp. I turned off the Tracer lamp and headlamp when I made the turn at Mann Rd. Spring is coming! My splits were 9:23, 9:23, 9:13, 9:02, 8:53 and 8:43 over the last 0.55 mile. I think that is a negative split?

Wednesday, 2/2/2023

10366 steps, 41/138 resting/max HR, 6:45 hours sleeep, 174.5 pounds, 16 floors climbed

Run: 4.55 miles, 41:04, 9:01 pace, 62 feet elevation gain, 127/139 avg/max HR, 156/168 avg/max cadence, 30F, 64% RH 10 mph NNE wind, wind chill 22F cloudy

Shoes: Brooks Launch GTS8 blue - 168.74 miles

I got out for my run just a bit after 6 AM. I had my mind made up to do a 5K on my "Out to Stutson St Overlook" route but I felt OK and turned left at the end of Latta Rd to do my "Out by the pier and around" route. My left hamstring had an ache that seemed worse when I did a heel strike so I concentrated on running more on my toes with proper form. It seemed to help. My splits were 9:41, 9:00, 8:53, 8:49 and 8:28 over the last 0.55 mile.

Thursday, 2/23/2023

3918 steps, 42/96 resting/max HR, 6:34 hours sleep, 177.0 pounds, 4 floors climbed

Walk: 1.2 miles, 21:18 estimated, 17:37 estimated pace, 80/90 resting/max HR, 108/125 avg/max cadence, 28F, 100% RH, 16 mph NE wind, wind chill 17F, overcast

Shoes: Salomon Crossmax trail shoes with screws - 799.06 miles

A couple of inches of wet snow, sleet and freezing rain fell overnight. I woke up at 5:11 AM before my Alexa alarm went off at 5:30 AM. I got up, got dressed and got out for a walk on a safe "Another mile" route. I wore my old Salomon Crossmax trail shoes with screws so I had no traction issues. I crunched through the ice on every step .... sometimes more and sometimes less depending on how thick the ice was under my foot. I forgot to turn on my Garmin until I made my turn at the Spanish Gardens entrance. I guess I was more interested in my footing.

I got out in the afternoon to pound (yes ... pound) and scrape the snow and ice off our cars. I found that there was about 1/4 to 1/3 inch of ice on top of about 2 inches of wet snow and sleet. I found that pounding with the ice scraper handle to crack the ice and then brushing off the chunks of ice worked well. Then I still had to scrape the ice off the windshields and windows. A good upper arm workout.

Friday, 2/24/2023

12501 steps, 41/135 resting/max HR, 7:24 hours sleep, 177.0 pounds, 20 floors climbed

Run: 4.45 miles, 42:12 estimated, 9:29 estimated pace, 53 feet elevation gain, 127/137 avg/max HR, 158/168 avg/max cadence, 25F, 86% RH, 14 mph NNW wind, wind chill 14F, cloudy

Shoes: Salomon SpeedCross 4 trail shoes - 238.29 miles

I got out for a really nice and easy run on my "Out near the pier and around" route. Why estimated time and pace? Well ... I forgot to turn on my Garmin until I had gone a mile. I wore my Salomon SpeedCross 4 trail shoes and I was glad that I did. The parking lot and sidewalk at the Ontario Beach Park was a sheet of ice so I slowed and gingerly ran through it. The roads were plowed pretty well. My splits are from the 3.45 miles route that was recorded: 9:31, 9:37, 9:26 and 9:12 over the last 0.45 mile.

I had to go to another L3Harris building and decided to take a picture of the ice. All the tress were covered in 1/4 to 1/3 inch of ice.

Saturday, 2/25/2023

9462 steps, 41/129 resting/max HR, 8:52 hours sleep, 176.5 pounds, 17 floors climbed

I got up (without Alexa) at 5:38 AM and got out a bit after 8 AM. It was cold and I had on the vast majority of my cold weather gear. My darling wife, Christine, yelled downstairs that I should do a snowshoe since this winter has been so warm. I already had on enough clothing so I got my showshoes and got out there.

Walk: 1.05 miles, 25:11, 24:01 pace, 43 feet elevation gain, 88/105 avg/max HR, 81 avg cadence, 18F, 57% RH, calm, with a bit of snow

Shoes: Salomon SpeedCross 4 trail shoes - 239.34 miles

There was about 1/4 to 1/3 inch of ice  covered by 1/2 inch of snow. It was quite pretty.

My Dion snowshoes

Well ... the snowshoe conditions were marginal at best. There was a few inches of snow on top of ice. So ... it was a very loud crunch with every step. I decided to cut the snowshoe walk short and cut across the golf course back home. I found that it are a lot more hills in the middle that I had get through and around if they were too steep. I also found that you could slip on the ice ... even in snowshoes!

Run: 3.16 miles, 29:15, 9:16 pace, 48 feet elevation gain, 122/131 avg/max HR, 156/166 avg/max cadence, 21F, 58% RH, calm with a few flakes of snow

Shoes: Salomon SpeedCross 4 trail shoes - 242.50 miles

I took off my snowshoes and put on my ski mittens since my fingertips were cold from wearing my heavy running gloves. I headed back out at a nice and easy pace. My left hamstring ached a bit. I decided to keep on the road so I ran my "Out to Clematis St" which is on Greenleaf Rd and Beach Ave. It's just an out and back. Boom ... done! My splits were 9:37, 9:05, 9:08 and 8:57 over the last 0.16 mile.

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.