Sunday, 5/14/2023 to Saturday, 5/20/2023

I walked 5 times this week, 7.51 miles.

I ran twice this week, 4.66 miles.

I didn't bike this week.

I took 39,393 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1054 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/14/2023

3880 steps, 43/120 resting/max HR, 7:27 hours sleep, 175.6 pounds, 11 floors climbed

Walk: 1.5 miles, 20:47, 13:52 pace, 1 feet elevation gain, 110/127 avg/max HR, 112 avg cadence, 57F, 51% RH, 7 mph NNE wind, cloudy

Shoes: black Brook Adrenaline GTSXX - 598.42 miles

I got out for a brisk walk late in the afternoon to keep my streak alive. My splits were 13:53 and 13:48 over the last 0.5 mile.

Monday, 5/15/2023

5994 steps, 42/99 resting/max HR, 7:33 hours sleep, 175.0 pounds, 8 floors climbed

Walk: 1.5 miles, 22:22, 14:55 pace, 20 feet elevation gain, 85/106 avg/max HR, 113/123 avg/max cadence, 39F, 87% RH, 7 mph SW wind wind chill 35F, sunny

Shoes: blue Brooks Launch8 GTS - 277.13 miles

I was very tired this morning and it took a lot for me to get up out of bed, get dressed and get out of the door. I think it started when I heard Alexa say it was 40F, lol! I think I am just stubborn so I got it done. I got a walk on my usual "Out to Ling Rd" route. My splits were 15:07 and 14:30 over the last 0.5 mile.

Tuesday 5/16/2023

3283 steps, 42/122 resting/max HR, 7:53 hours sleep, 175.6 pounds, 10 floors climbed

Walk: 1.5 miles, 17:53, 11:55 pace, 12 feet elevation gain, 98/125 avg/max HR, 129/152 avg/max cadence, 48F, 57% RH, 10 mph SW wind, wind chill 44F, cloudy

Shoes: blue Brooks Launch8 GTS - 278.63 miles

I had another motivation problem. It wasn't as bad as yesterday since it was a bit warmer, lol. I got out for a walk/run on my usual "Out to Ling Rd" route. My left hip/hamstring ached when I broke into a very slow run. My splits were 12:57 and 9:51 over the last 0.5 mile.

Wednesday, 5/17/2023

7002 steps, 45/125 resting/max HR, 175.6 pounds, 5 floors climbed

Run: 1.51 miles, 15:27, 10:15 pace, 12 feet elevation gain, 115/126 avg/max HR, 145 avg cadence, 39F, 65% RH, 13 mph NNE wind, wind chill 32F, cloudy

Shoes: blue Brooks Launch8 GTS - 280.14 miles

Alexa told me it was 40F when "she" woke me up at 5:20 AM. I wanted to burrow in, stay warm and go back to sleep but I knew I wouldn't go back to sleep so I did what I do. I got up, got dressed and got out there. I knew that I shouldn't have run ... but I did. Screw my left hip/hamstring! I struck up a slow trot and stopped from time to time. Whatever. My snail splits were 10:32 and 9:44 over the last 0.51 mile.

Thursday, 5/18/2023

7359 steps, 41/105 resting/max HR, 7:54 hours sleep, 175.1 pounds, 8 floors climbed

Walk: 1.51 miles, 20:18, 13:26 pace, 11 feet elevation gain, 86/102 avg/max HR, 119/128 avg/max cadence, 32F, 86% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Launch8 GTS - 281.65 miles

Yes, Alexa told me that it was 35F when the alarm went off at 5:20 AM. I was already awake and I knew it was going to be cold. It was even a bit cold in our townhouse since my darling wife, Christine, had lowered the thermostat. It was 65F in the townhouse when I made it downstairs just before 6 AM. I got dressed with most of my cold weather gear and got outside for a brisk walk on my usual "Out to Ling Rd" route. It wasn't too bad once I got moving. The birds were chirping up a storm. My splits were 13:27 and 13:24 over the last 0.5 mile.

Friday 5/19/2023

6774 steps, 40/142 resting/max HR, 9:26 hours sleep, 173.3 pounds, 14 floors climbed

Run: 3.16 miles, 31:10, 9:53 pace, 60 feet elevation gain, 129/146 avg/max HR, 149/158 avg/max cadence, A slow and achy 9:53 pace run. Weather: 55F , 67% RH, 9 mph SSW wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 601.57 miles

My Alexa alarm woke me up at 5:20 AM like usual. She told me that it as 58F ... then I fell back asleep until 5:38 AM. I did get up, get dressed and got out. I have started to stretch my left hip/hamstring and I decided to test it. So I stuck up a really slow run. It ached so I continued past Ling Rd and then Beach Ave and all the way to my "Out to Clematis St" route. I ached all the way on this run but I didn't break into a walk. My splits were 9:59, 9:51, 9:53 and 9:33 over the last 0.15 mile.

Saturday, 5/20/2023

5631 steps, 43/95 resting/max HR, 7:23 hours sleep, 175.8 pounds, 8 floors climbed

Walk: 1.5 miles, 20:18, 13:39 pace, 10 feet elevation gain, 89/100 avg/max HR, 115/126 avg/max cadence, 63F, 68% RH, 6 mph SSW wind, sprinkles

Shoes: black Brooks Adrenaline GTSXX - 603.07 miles

I got up around 6 AM and got out a bit before 7:30 AM. I chose my usual "Out to Ling Rd" route for a brisk walk. It started to sprinkle about 1/2 way. The forecast for lots more rain during the morning and most of the afternoon. I thought about all the runners at Mind the Ducks in Webster and at Sehgahunda down in Letchworth State Park. They were going to get drenched!!!

Sunday, 5/7/2023 to Saturday, 5/13/2023 - Run Our River 5K - May & Fly By Night Classic Du

I walked 3 times this week, 4.5 miles.

I ran 5 times this week, 9.39 miles.

I biked 4 times this week, 47.48 miles.

I took 49,869 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1047 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/7/2023

3445 steps, 44/123 resting/max HR, 7:42 hours sleep, 177.1 pounds, 8 floors climbed

Bike: 15.53 miles, 1:11:19, 13.1/20.4 avg/max mph, 103 feet elevation gain, 110/127 avg/max HR, 26/33 avg/max respiration, 59/82 avg/max cadence, 45F, 87% RH, 3 mph SSW wind, partly cloudy

I got out a bit before 7:30 AM for a bike ride. I decided to do my longer "Out to East Manitou Rd and around" route since it was early. No worries.

A picture of the 2 sleepingfemales in our townhouse

   

Walk: 1.5 miles, 28:40, 19:09 pace, 19 feet elevation gain, 80/98 avg/max HR, 99/107 avg/max cadence, 57F, 67% RH, 8 mph NNW wind, sprinkles

Shoes: blue Brooks Launch8 GTS - 272.63 miles

I decided to get out in the afternoon when I just neede to get out and comtemplate life. I went slowly and enjoyed the outside. My splits were 19:10 and 19:06 over the last 0.5 mile.

Monday, 5/8/2023

7216 steps, 42/133 resting/max HR, 7:25 hours sleep, 175.6 pounds, 12 floors climbed

Run: 2.05 miles, 19:54, 9:42 pace, 37 feet elevation gain, 126/137 avg/max HR, 148/161 avg/max cadence, 46F, 92% RH, 6 mph SW wind, wind chill 44F, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 589.56 miles

A slow run this morning on my out and back "Out to Beach Ave" route. I didn't want to do anything strenuous with the Run Our River 5K tomorrow evening. My splits were 9:48 and 9:38.

Tuesday, 5/9/2023

10859 steps, 42/155 resting/max HR, 9:24 hours sleep, 174.4 pounds, 10 floors climbed

Bike: 11.50 miles, 53:30, 12.9/18.6 avg/max mph, 66 feet elevation gain, 24/30 avg/max respiration, 57/75 avg/max cadence, 46F, 57% RH, 10 mph NE wind, wind chill 42F, cloudy

I got out a bit late on my bike so I chose my slightly shorter "Out to Long Pond Rd and around" route. The wind definitely cut through me so I was glad that I had put on my tights and most of my cold weather gear. Brr!! A nice ride though.

Today was the second Tuesday of the month so it was time for the Run Our River 5K - May. I got down to the Corn Hill Plaza race venue a full hour before the race start at 6:15 PM so I had plenty of time. The weather conditions were ideal: 59F, 29% RH, 10 mph E wind, cloudy.

Run: 1.0 mile, 9:54, 9:52 pace, 13 feet elevation gain, 124/135 avg/max HR, 146/156 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 590.56 miles

I got for a really slow warm up run of 1 mile. My left hip/hamstring was really achy so I stretched as much as possible in the ten minutes I had before the race started. 

Run: 3.14 miles, 26:59, 8:36 pace, 12 feet elevation gain, 149/160 avg/max HR, 156/163 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 593.70 miles

And ... we're off! I started slow and let the race progress. I just concentrated on one foot in front of the other and running tall with my head up (with an eye on the ground too just in case). Yes, I felt an ache in my left hip/hamstring but I ignored it. It got a bit better past mile 1. I was surprised when I saw the clock was just getting to 27 when I closed the line .... and done! I was pretty tired. 

I am in the red shirt behind Frank Quatronne in the green Rochester Running shirt.

I looked at my stats and was surprised with my lap splits of 8:27, 8:48, 8:32 and 8:46 over the last 0.14 mile. I really thought that I ran a 9:27 first mile. My chip time was 8:36, results link here. I did OK, 66th out of 130, 7th out of 11 in my M 60-69 age group. My 115th 5K!

Wednesday, 5/10/2023

6861 steps, 45/105 resting/max HR, 174.2 pounds, 7 floors climbed

Walk: 1.5 miles, 22:42, 15:08 pace, 88/110 avg/max HR, 113/122 avg/max cadence, 39F, 81% RH, 7 mph SW wind, wind chill 35F, sunny

Shoes: blue Brooks Launch8 GTS - 274.13 miles

My muscles complained during the night and on my usual walk on my "Out to Ling Rd" route. But ... I got up, got dressed, got out and got it done. My splits were 15:16 and 14:53 over the last 0.5 mile.

Thursday, 5/11/2023

1523 steps, 43/123 resting/max HR, 11:38 hours sleep (?), 175.7 pounds, 2 floors climbed

Bike: 11.46 miles, 51.46, 13.3/20.1 avg/max mph, 111/128 avg/max HR, 27/34 avg/max respiration, 58/76 avg/max cadence, 46F, 76% RH, 5 mph SW wind, partly cloudy

I got out on my bike on my "Out to Long Pond Rd and around" route. I saw 2 geese families with about 5 goslings each at the round pond by the end of the LOSP Trail at Island Cottage. I rode by before the papa goose could get antsy, lol. It was a nide ride. 

Friday, 5/12/2023

7441 steps, 44/88 resting/max HR, 8:05 hours sleep, 174.6 pounds, 7 floors climbed

Walk: 1.5 miles, 21:15, 14:09 pace, 7 feet elevation gain, 84/93 avg/max HR, 115/130 avg/max cadence, 54F, 71% RH, 6 mph WSW wind, cloudy

Shoes: blue Brooks Launch8 GTS - 275.63 miles

I got out for a walk on my usual "Out to Ling Rd" route. My joints and muscles were a bit stiff but loosened up after I got to Greenleaf Rd. A nice walk. My splits were 14:15 and 14:00 over the last 0.5 mile.

Saturday, 5/14/2023

12524 steps, 42/154 resting/max HR, 8:23 hours sleep, 174.2 pounds, 6 floors climbed

Today was the day of my bucket race, the Fly By Night Du, down in Watkins Glen at the Watkins Glen International Speedway. I had signed up for this race last year around Thanksgiving. I had hoped to share this race with my darling wife, Christine, but she had a 102F fever the night before and still felt poor in the morning. I canceled our overnight booking with Hotels.com with 30 minutes to spare so I got a refund. A fellow runner, Tina Pellegrin, needed a ride so she could volunteer so I offered her a ride.

The 2 hour ride down to Watkins Glen was uneventful. Tina talked constantly (and would on the way back). I certainly didn't talk much and said "huh" a lot like most men would. I remembered that I forgot a chair when I was about halfway there. Oh well. There was a hill down into Watkins Glen and then another bigger hill up out and to the track. I just followed everyone else and found a place to park. We got there a bit before 4 PM so I had more than 2 hours to hurry up and wait ... and wait. It was past 5:30 PM before we got on the track since the transition area had to be built.

My Trex 7.2 that Christine got for me 10 years ago ... ready to go!

I saw a lot of people and bikes. Lots of people had way more expensive bikes that I did so I felt a bit of bike envy. I had one guy say that he was there from Virginia!

The weather conditions were 72F, 15 mph NNE wind, 31% RH and sunny. It was cool and windy so I dressed in my bike padded shorts, shorts and a long sleeve technical shirt. 

Bike: 1.46 miles, 7:16, 118 feet elevation gain, 12.0/26.3 avg/max mph, 17/39 avg/max respiration, 49/81 avg/max cadence

I got out for a short ride to test out the track. I found a nice downhill from the start/finish line but a big climb back when I turned and rode back. The transition area was a bit crowded. I found a spot near the exit and parked my bike and gear. It was dry and I found some Gatorade to drink in my gear bag. 

Run: 1.58 miles, 13:32, 8:34 pace, 86 feet elevation gain, 145/159 avg/max HR, 156/173 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 595.28 miles

And we .. were off! The run course was a meandering route around the infield with varying surfaces. Everyone was crowded together so I had to run slow and carefully. My left hip/hamstring issue prevented me from any real speed so I did the best I could. The course all over including through a narrow tunnel under the track and finally up a ramp, over the track and back down another ramp back to transition. 

Bike: 9.99 miles, 49:45, 12.0/36.4 avg/max mph, 734 feet elevation gain, 134/145 avg/max HR, 29/46 avg/max respiration, 66/108 avg/max cadence

Let me tell you ... the bike course of 3 laps around the track was no joke! The first lap was a learning experience. Th e downhills were fast but the uphills brought me and my bike to a crawl. I tried to stay in my front - third gear at first but it was too hard to pedal. I soon geared down on my front to the first gear so I could at least maintain even a bit of speed on the uphills. The second downhill was quite fast (max speed 36.4, 35.2 and 31.8 mph) and I had faster riders that whizzed past me as I checked my mirrors. Then the next uphill would take any speed away. There was an ambulance in my rearview mirror as I approached the second downhill on my third lap so I knew that someone had crashed. There was a truck to avoid so I didn't go as fast. I hadn't brought any liquid on my bike so I was plenty parched when I got done. I grabbed and guzzled about half of a Gatorade before I headed out on my second run.

Run: 1.64 mile, 16:16, 9:55 pace, 89 feet elevation gain, 138/154 avg/max HR, 150/182 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 596.92 miles

I was tired but I still had a run to do so I went back out. I was out about 100 yards so I realized that I still had on my bike helmet. Oh well, I run onward. I ran (Ok, trotted) as well as I could. I stashed my bike helmet at the water stop and ran onward. Soon I crossed the finish line and ... done! Tina was there to hand me my finisher medal. I grabbed something to drink and walked my bike back to the Trax.

Someone called out and asked me if I was Don DeWeaver's brother. I replied that I was. He told me that he knew Don and that his brother, Guy Robson, was in the Du. Guy's bike was next to him and was for sale for (only?) $3000. It was as light as a feather though. I found out that I had snagged a second in my M 65-69 age group, results here. Sweet! I stood in line to get it and walked back. 

I found out where the BBQ pulled port, salt potato and coleslaw dinner was given out and went to the Trax to eat. I was hungry! It was getting dark. Tina soon joined me and we headed out. Tina told me that it was good to be old so it was easier to get age group awards. Yeah ... but you still have to show up, get it done and earn them.

The drive back up to Rochester in the dark seemed twice as long. Tina talked up a storm. She told me so much that went in one ear and out the other as my mother used to say. The drive progressed without issue and I dropped her off at her house. The 10 minute drive home was very quiet! 

I unpacked all my gear, bike and bike carrier. I was tired but it still had to get done. I told Christine of my adventures or at least as much as I could remember. I was tired but not tired enough to sleep right away. My day was done!

Photographers also took pictures during the Fly By Night Du. Here are 4 of the 5000+ that they took. Yes ... I clicked really fast through them. 

Sunday, April 30, 2023 to Saturday, May 6, 2023

I walked twice this week, 3.01 miles.

I ran 3 times this week, 7.80 miles.

I biked once this week, 13.24 miles.

I took 36,144 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 have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1040 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/30/2023

872 steps, 43/126 resting/max HR, 8:13 hours sleep, 175.1 pounds, 5 floors climbed

Bike: 13.24 miles, 58:10, 13.7/21.6 avg/max mph, 45 feet elevation gain, 117/129 avg/max HR, 28/36 avg/max respiration, 55/77 avg/max cadence, 54F, 82% RH, 7 mph SE wind, overcast

I got up and noticed that it was a bit warmer and not raining so .... I got out my bike on my usual "Out to East Manitou Rd" route. I had a fast out because I had a tailwind. I saw a blue heron by the new bridge on Edgemere Drive and then Barry Cherney on his bike. We both knew each other and saw "Hi" as we whizzed by each other on opposite sides of the road. I got back just before it started to rain ... win!

Hey! It's the end of the April so it's stat time!

I took 23 walks in April for 34.85 miles, 1.52 miles/walk. That's a lot of walks but I can't run without a lot of aches and pains in my left hip/hamstring and it was too cold to bike.

I took 7 runs in April for 15.68 miles, 2.24 miles/run. Ugghh and achy!

I ran 1 race in April

 4/11/2023 - Run Our River 5K - April, 27:32, 8:50 pace, 60th out of 118, 3rd out of 10 in my M 60-69 age group

I biked 3 times in April for 3984 miles, 13.28 miles/bike.

I took 163,409 steps in April.

Monday, 5/1/2023

7146 steps, 46/99 resting/max HR, 6:40 hours sleep, 176.3 pounds, 9 floors climbed

Walk: 1.5 miles, 21:23, 14:16 pace, 10 feet elevation gain, 88/104 avg/max HR, 116/122 avg/max cadence, 43F, 87% RH, 10 mph W wind, wind chill 38F, cloudy

Shoes: blue Brooks Launch8 GTS - 269.63 miles

I got out for a walk on my usual "Out to Ling Rd" route. There was nothing unusual .. just the birds chirping, the plants blooming and a hidden sunrise over the golf course. My splits were 14:11 and 14:27 over the last 0.5 mile.

Tuesday, 5/2/2023

3828 steps, 44/129 resting/max HR, 7:12 hours sleep, 176.3 pounds, 9 floors climbed

Run: 1.5 miles, 15:09, 10:05 pace, 10 feet elevation gain, 121/132 avg/max HR, 148/159 avg/max cadence, 9F, 87% RH, 6 mph S wind, wind chill 36F, cloudy

Shoes: black Brooks Adrenaline GTSXX - 579.70 miles

My left hip/hamstring ached and complained but I ignored it and ran anyway. It was a slow run with short strides but I ran. It ached but it didn't get worse so I ran anyway. I thought (for about a second) about doing a 5K but I just did my "Out to Ling Rd" route. I got out ... and got it done. My splits were 10:12 and 9:50 over the last 0.5 mile.

Kirk from 'Turnabout Intruder'

Batman and Robin jumping into the future to fight crime?

A few mashups from Facebook ...

Wednesday, 5/3/2023

9361 steps, 41/146 resting/max HR, 7:48 hours sleep, 175.4 pounds, 13 floors climbed

Run: 3.15 miles, 29:34, 9:22 pace, 73 feet elevation gain, 132/149 avg/max HR, 152/160 avg/max cadence, 37F, 93% RH, 3 mph NNW wind, light mist

Shoes: black Brooks Adrenaline GTSXX - 582.85 miles

My darling wife, Christine, had been telling me for a couple of months that my posture was poor and that I hunched over at time. Well ... I thought about that and thought that maybe that was affecting my running. So ... I decided to run (slowly) with my head up and shoulders back this morning. My left hip/hamstring ached a bit but not as bad. I even pushed a bit and went for a 5K on my "Out to Clematis St" route. Hmm ... interesting. Oh ... it was chilly (yet again) so I wore tights and my usual cold weather gear. Anyway ... my splits were 9:32, 9:28, 9:12 and 8:52. A negative split!

Thursday, 5/4/2023

5121 steps, 47/140 resting/max HR, 174.6 pounds, 6 floors climbed

Walk: 1.51 miles, 18:19, 12:09 pace, 2 feet elevation gain, 117/149 avg/max HR, 127/156 avg/max cadence, 45F, 93% RH, 8 mph N wind, wind chill 41F, overcast

Shoes: black Brooks Adrenaline GTSXX - 584.36 miles

I got out for a walk on my usual "out to Ling Rd" route. My left hip had an unusual ache but I walked onward. I decided to run back just to see if it would loosen up. It didn't really but I ran anyway. My splits were 13:19 and 9:51 over the last 0.51 mile.

Friday, 5/5/2023

5626 steps, 43/146 resting/max HR, 7:18 hours sleep, 174.7 pounds, 14 floors climbed

Run: 3.15 miles, 29:50, 9:28 pace, 54 feet elevation gain, 129/155 avg/max HR, 150/161 avg/max cadence, 39F, 100% RH, calm, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 587.51 miles

A crop of just the sunrise and the windmill

It was a bit chilly but it was above 40F so I wore shorts. I was determined to run so I pressed Run on my Garmin Venu and set forth. My left hip/hamstring complained a bit but I ignored it and run onward. It was a bit foggy on the golf course on Greenleaf Rd. The sun was already up so I knew that it would burn off pretty quickly. I took a picture of the sun rising over Lake Ontario when I got to the Secret Sidewalk. I did OK. My splits were 9:46, 9:33, 9:13 and 8:36 over the last 0.15 mile. Another negative split!

The original picture

Saturday, 5/6/2023

4190 steps, 44/95 resting/max HR, 7:41 hours sleep, 176.0 pounds, 6 floors climbed

Walk: 1.5 miles, 21:44, 14:28 pace, 7 feet elevation gain, 81/93 avg/max HR, 114/124 avg/max cadence, 39F, 93% RH, 5 mph SW wind, sunny

I got out for a walk on my usual "Out to Ling Rd" route. I didn't want to work up a sweat so I walked. My splits were 14:41 and 14:02 over the last 0.5 mile.

Christine's brother Bill, gave us his free Applebee's birthday dessert to us ... mmm!

My darling wife, Christine, and I took a little out and back road trip to the Applebees in Dunkirk to see her brother and his wife, Bill and Patty. They had stayed over in Dunkirk the previous night and were headed to the Seneca Mohawk Casino after our lunch together. We caught up and then went our separate ways.

Sunday, 4/23/2023 to Saturday, 4/29/2023

I walked 6 times this week, 9.0 miles.

I ran once this week, 1.05 mile.

I didn't bike this week.

I took 40,580 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1033 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/23/2023

5929 steps, 45/98 resting/max HR, 7:30 hours sleep, 174.5 pounds, 18 floors climbed

Walk: 1.5 miles, 22:09, 14:46 pace, 17\6 feet elevation gain, 88/104 avg/max HR, 111/118 avg/max cadence, 46F, 66% RH, 12 mph W wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 576.70 miles

I tried a run but the ache in my left hip on every left footfall led me to give up after 100 yards. F***! So 5740 ... I reset my Garmin Venu for a walk and went out on my F***ing usual "Out to Ling Rd" route. I struck up a "Eh" pace and had a "Eh" walk. My splits were 14:38 and 15:05 pace over the last 0.5 mile.

Monday, 4/24/2023

5740 steps, 45/112 resting/max HR, 7:42 hours sleep, 175.2 pounds, 9 floors climbed

Walk: 1.5 miles, 20:33, 13:42 pace, 10 feet elevation gain, 95/122 avg/max HR, 121/138 avg/max cadence, 39F 87% RH, 6 mph SW wind, wind chill 36F, cloudy

Shoes: blue Brooks Launch8 GTS - 262.58 miles

I thought that my Alexa alarm was set at 5:20 AM but it wasn't. I had on my eye mask so I waited/slept in until 6:10 AM. I thought about getting out during lunch but I just up and decided to get out in the morning before 8 AM. It was chilly (yet again) so I put on my tights and most of my cold weather running gear and got out there on my usual "Out to Ling Rd" route. I set up a brisk pace. My splits were 13:44 and 13:39 over the last 0.5 mile.

Here is a picture of Prem Kumar's Six Star Finisher Medal. He has run the Boston, Tokyo, London, Berlin, Chicago and New York City marathons. It's quite an accomplishment for a good running friend.

Tuesday, 4/25/2023

3882 steps, 46/94 resting/max HR, 6:51 hours sleep, 177.3 pounds, 10 floors climbed

Walk: 1.5 miles, 20:35, 13:42 pace, 19 feet elevation gain, 88/100 avg/max HR, 120/128 avg/max cadence, 36F, 93% RH, 6 mph SW wind, wind chill 31F, cloudy

Shoes: blue Brooks Launch8 GTS - 264.08 miles

I set my Alexa alarm for 5:20 AM and was mostly awake when it went off. I was up and out a bit after 6 AM for yet another walk on my very usual "Out to Ling Rd" route. Yes, very usual ... hearing the birds chirping and the seeing the sun rising over the golf course made it a bit better. It was chilly yet again so I wore my usual tights and most of my winter running gear. My splits were 13:37 and 13:57 over the last 0.5 mile.

Wednesday 4/26/2023

8795 steps, 51/128 resting/max HR, 6:34 hours sleep, 176.8 pounds, 10 floors climbed

Walk: 1.5 miles, 18:33, 12:20 pace, 4 feet elevation gain, 104/131 avg/max HR, 127/154 avg/max cadence, 39F, 89% RH, 6 mph N wind, wind chill 38F, fine mist

Shoes: blue Brooks Launch8 GTS - 265.58 miles

I was awake at 5:06 AM before my Alexa alarm of 5:20 AM. I saw that it had rained overnight so any thought of bundling up and riding my bike went out the window. I bundled up instead of for my usual walk on my "Out to Ling Rd" route. My left hip/hamstring and left knee were a bit wonky on the walk out. I decided to be stupid and run back. It ached and I took 3 or 4 walk breaks. Yes ... it was stupid but I have done lots of stupid things when it comes to running. My splits were 13:34 and 9:55 over the last 0.5 mile.

Thursday 4/27/2023

5361 steps, 50/102 resting/max HR, 177.8 pounds, 6 floors climbed

Walk: 1.5 miles, 20:44, 13:49 pace, 10 feet elevation gain, 92/107 avg/max HR, 118/130 avg/max cadence, 32F, 93% RH, calm, clear

Shoes: blue Brooks Launch8 GTS - 267.08 miles

It was a frost morning when I stepped outside for my usual walk on my "Out to Ling" route. My left hip/hamstring is still an issue. It f***ing sucks. But .. I still do a brisk walk. I really should do some sort of stretching but I just can't seem to start. Anyway ... my splits were 13:50 and 13:48 over the last 0.5 mile.

I knew that magnolias bloom very early so I drove to the Ontario Beach Park, parked and walked up to a nearby house that had the only magnolia tree around to get these pictures. 

Friday, 4/28/2023

7493 steps, 47/126 resting/max HR, 7:46 hours sleep, 176.5 pounds, 3 floors climbed

Run: 1.05 miles, 10:43, 10:14 pace, 30 feet elevation gain, 122/131 avg/max HR, 146/156 avg/max 

cadence, 45F, 70% RH, 7 mph SE wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch8 GTS - 268.13 miles

I didn't plan on running this morning but I went out and pressed Run instead of Walk on my Garmin Venu. I knew that my left hip/hamstring would complain ... and they did. But ... I ignored the ache and tried to find a foot stride pattern that would lessen the ache. I couldn't extend my left foot a lot so I took short strides and settled for a slow pace. I seriously though about turning around but I turned left at Greenleaf Rd and took my "Another mile" route. The ache didn't really go away but I endured it ... and done.

Saturday, 4/29/2023

3380 steps, 44/128 resting/max HR, 7:38 hours sleep, 176.8 pounds, 7 floors climbed

Walk: 1.5 miles, 17:38, 11:44 pace, 16 feet elevation gain, 105/132 avg/max elevation gain, 128/156 avg/max cadence, 46F, 87% RH, 14 mph SSE wind, wind chill 41F, overcast

Shoes: black Brooks Adrenaline GTSXX - 578.20 miles

I got after a bit. I tried to run at first but it ached a bit too much so I settled into a walk on my usual "Out to Ling Rd" route. Christine was already up and had told me that she was making breakfast so I hiked up the pace into a slow trot. It wasn't a run for sure since my left hip/hamstring ached with every stride. Ugh! My splits were 12:50 and 9:34 over the last 0.5 mile.

Sunday, 4/16/2023 to Saturday, 4/22/2023

I walked 5 times this week, 7.5 miles.

I ran once this week, 1.05 miles.

I biked once this week, 13.27 miles.

I took 32,401 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1026 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/16/2023

5276 steps, 43/127 resting/max HR, 7:55 hours sleep, 177.6 pounds, 8 floors climbed

Walk: 1.5 miles, 21:37, 14:26 pace, 3 feet elevation gain, 86/97 avg/max HR, 111 avg cadence, 52F, 87% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 574.15 miles

Run: 1.05 miles, 10:04, 9:34 pace, 30 feet elevation gain, 122/131 avg/max HR, 147/156 avg/max cadence, 57F, 88% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 575.20 miles

I got out for a walk ... again. I tried a run but my left hip/hamstring said "Not yet". So I walked. My splits were 14:26 and 14:25 over the last 0.5 mile. Then I thought I would try a run. It was achy and somewhat painful but I persisted. It was somewhat painful but it was a run. WTF!

Monday, 4/17/2023

3674 steps, 40/87 resting/max HR, 7:18 hours sleep, 177.2 pounds, 7 floors climbed

Walk: 1.5 miles, 21:16, 14:11, 8 feet elevation gain, 83/95 avg/max HR, 115 avg cadence, 46F, 76% RH 7 mph WSW wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 255.08 miles

I always want to run ... but I walked today. It had cooled down so it was back to tights. My splits were 14:16 and 14:00 over the last 0.5 mile.

Tuesday, 4/18/2023

6975 steps, 50/89 resting/max HR, 7:12 hours sleep, 176.2 pounds, 9 floors climbed

Walk: 1.5 miles, 21:29, 14:19 pace, 15 feet elevation gain, 76/89 avg/max HR, 119/126 avg/max cadence, 39F, 70% RH, 17 mph WSW wind, wind chill 31F, cloudy

Shoes: blue Brooks Launch GTS8 - 256.58 miles

It was even colder on this April morning so I wore tights and a lot of my cold weather gear. I didn't even try to run since my left hip/hamstring still felt a bit wonky. It was cold and windy but I got it done. My splits were 14:24 and 14:10 over the last 0.5 mile.

Wednesday, 4/19/2023

3605 steps, 45/92 resting/max HR, 176.5 pounds, 13 floors climbed

Walk: 1.5 miles, 20:19, 13:32 pace, 6 feet elevation gain, 89/99 avg/max HR, 119/132 avg/max cadence, 37F, 70% RH, 12 WNW wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 258.08 miles

I toyed with the idea of a run but the familiar nagging twinge in my left hip/hamstring convinced me to do a walk instead. It was chilly and the wind tried to convince me to head back in for another layer but I struck up a brisk walking pace instead. I got it done. My splits were 13:23 and 13:48 over the last 0.5 mile.

Thursday, 4/20/2023

7295 steps, 42/89 resting/max HR, 7:50 hours sleep, 176.0 pounds, 6 floors climbed

Walk: 1.5 miles, 22:11, 14:47 pace, 3 feet elevation gain, 83/97 avg/max HR, 114/128 avg/max cadence, 39F, 75% RH, 7 mph E wind, wind chill 35F cloudy

Shoes: blue Brooks Launch GTS8 - 259.58 miles

My left hip/hamstring felt a bit better this morning. I walked anyway a bit slower than usual. It was chilly but not as windy as yesterday. My splits were 14:56 and 14:30 over the last 0.5 mile.

Friday, 4/21/2023

4679 steps, 43/96 resting/max HR, 7:24 hours sleep, 175.7 pounds, 6 floors climbed

Walk: 1.5 miles, 21:20, 14:14 pace, 11 feet elevation gain, 86/114 avg/max HR, 117/153 avg/max cadence, 45F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 261.08 miles

I didn't have my usual mojo this morning. I dragged myself out. I could tell that my left hip/hamstring had its usual aches and pains so I pressed Walk on my Garmin Venu. I did throw 3 itty-bitty runs (or trots) of about 100 yards each. They were a bit achy so I dropped to a walk after each one. My splits were 13:46 and 15:09 over the last 0.5 mile. Uuuuuuggggghhhhhhh!

Saturday 4/22/2023

897 steps, 44/121 resting/max HR, 7:03 hours sleep, 174.9 pounds, 1 floor climbed

Bike: 13.7 miles, 59:10, 13.5/19.1 avg/max mph, 114/128 avg/max HR, 27/35 avg/max respiration, 59/82 avg/max cadence, 47F, 94% RH, calm, overcast

I decided to change it up and ride my bike. It was chilly so I put on my tights and most of my cold running gear. It was glad that I did too. I went on my usual "Out to East Manitou Rd" route. It was foggy out by the ponds. There were at least 40 swans on Buck Pond. Most of them were by the beach where small boats can be put in near The Char-Broil (corner of Island Cottage and Edgemere Drive).

Sunday, 4/9/2023 to Saturday, 4/15/2023 - Run Our River 5K - April

I walked 5 times this week, 7.2 miles.

I ran twice this week, 4.13 miles.

I biked once this week, 13.33 miles.

I took 43,609 steps this week according to my Garmin Venu smartwatch.

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

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1019 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/9/2023

4427 steps, 42/94 avg/max HR, 8:43 hours sleep, 176.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:10, 15:28 pace, 10 feet elevation gain, 79/92 avg/max HR, 110 avg cadence, 30F, 86% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 565.82 miles

It was still cold so I wore my tights and usual running attire. I wanted to run but my left hip/hamstring didn't feel like it so I struck up a normal walking pace. I just didn't have the mojo for my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 15:28 and 15:28 over the last 0.5 mile.

Monday, 4/10/2023

8317 steps, 43/104 avg/max HR, 6:43 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:07, 14:03 pace, 10 feet elevation gain, 90/109 avg/max HR, 114/126 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Launch GTS8 - 250.58 miles

It was still cold at 6AM so I put on my usual tights and cold weather attire. I didn't try to run and did a somewhat brisk walk on my usual "Out to Ling Rd" route. The birds were chirping and the daffodils were already in bloom alongside the condos on Greenleaf Rd. My splits were 14:13 and 13:44 over the last 0.5 mile.

I hemmed and hawed about signing up for the 2023 Run Our River 5K series again ... I signed up. I hope that my left hip/hamstring likes it. I hope running a monthly 5K for the next 6 months will give me the impetus to find a way to get past this.

Tuesday, 4/11/2023

11163 steps, 46/154 avg/max HR, 176.6 pounds, 18 floors climbed

Walk: 1.5 miles, 23:48, 15:52 pace, 10 feet elevation gain, 77/87 avg/max HR, 110 avg cadence, 45F, 53% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 252.08 miles

It was a bit warmer but it was still tights and a couple of tech shirts for me on my usual "Out to Ling Rd" walk. I stuck up a normal pace and enjoyed hearing the birds chirping. My splits were 15:55 and 15:47 over the last 0.5 mile.

I tried to stay quiet but I could only think of my Run Our River 5K in the evening. I could feel a slight twinge of left hamstring when I moved. But ... a race was to be run. So I changed, got dressed and got down to the Corn Hill Landing Plaza around 5:20 PM. The race didn't start until 6:15 PM so I had plenty of time to stretch a bit. The weather conditions were 70F, 26% RH, 25 mph W wind and cloudy. 

Run: 1.0 mile, 10:02, 9:59 pace, 16 feet elevation gain, 123/135 avg/max HR, 145/153 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 566.82 miles

I got out for a really nice and easy run to see how my left hip/hamstring would react to running since I hadn't run in 4 days. I found that I could run but it would be a bit painful or achy.

Run: 3.13 miles, 27:39, 8:40 pace, 43 feet elevation gain, 144/157 avg/max HR, 155/165 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 569.95 miles

Well ... we were off! I slowly built up a slow race pace. I held myself and largely resisted the urge to pass slower runner (or at least slower that I could have). The miles passed. The ache in my left hip/hamstring prevented me from enjoying the race. I simply endured and hoped the race would end ... some day. I did hike up the pace a little bit by the end. 

And ... done! I stretched after the race more than I usually do. I didn't stick around long and just headed home.

I did better than I thought I would. I officially finished in 28:32, 60th out of 118 and 3rd out of 10 in my M 60-69 age group, link here. My splits were 9:00, 8:59, 8:35 and 8:11 over the last 0.11 mile. So ... a somewhat cautious negative split.

Wednesday, 4/12/2023

5495 steps, 43/99 avg/max HR, 9:58 hours sleep, 174.8 pounds, 3 floors climbed

Walk: 1.2 miles, 18:25, 15:27 pace, 7 feet elevation gain, 81/90 avg/max HR, 112/118 avg/max cadence, 72F, 41% RH, 13 mph W wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 571.15 miles

My body needed to sleep in yesterday and it felt weird not getting out before sunrise. I knew that life would get in the way after work so I got out during lunch and walked my "Around B601" route at L3Harris B601. It was a beautiful day! My splits were 15:23 and 14:56 over the last 0.2 mile.

I tried to get my bicycle ready for riding but I came up short I charged all the electronics (headlight, taillight, Edge 530, pedals, radar and helmet) but the front derailleur wouldn't move the chain up to the biggest gear. I tried to adjust with the two screws near it but I made it worse instead. So .. I will have to take it somewhere to get it fixed. Insert unhappy face!

Thursday, 4/13/2023

4483 steps, 46/95 avg/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 21:35, 14:23 pace, 8 feet elevation gain, 86/97 avg/max HR, 115/125 avg/max cadence, 63F, 48% RH, 13 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 253.58 miles

I got up just before Alexa's 5:30 AM alarm, got dressed and got out for my usual walk on my "Out to Ling Rd" route. The half moon hanging in the southeastern sky was pretty. I just put my Noxgear Tracer360 vest and didn't use any headlamps! My splits were 14:32 and 14:06 over the last 0.5 mile. 

Friday, 4/14/2023

7016 steps, 47/114 avg/max HR, 7:35 hours sleep, 176.1 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10, 22 feet elevation gain, 93/107 avg/max HR, 112 avg cadence, 54F, 67% RH, 8 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 572.65 miles

I tried to run again this morning but I had aches and pains in both hips so I walked my usual "Out to Ling Rd" route. I did enjoy the birds chirping and the colorful sunrise in the eastern sky though. My splits were 15:21 and 14:47 over the last 0.5 mile.

I had takeny my bicycle back from Bert's Bike during the afternoon. I had taken it in yesterday to get its front derailleur fixed. They replaced a cable and adjusted it. It worked a lot better.

Saturday, 4/15/2023

2708 steps, 44/119 resting/max HR, 7:47 hours sleep, 176.2 pounds, 2 floors climbed

Bike: 13.33 miles, 56:52, 40 feet elevation gain, 14.1/21.4 avg/max mph, 110/125 avg/max HR, 27/36 avg/max respiration, 58/77 avg/max cadence, 66F, 46% RH, calm, partly cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was 66F at the KROC airport but 56F up on Lake Ontario. I wore more clothes since I don't warm up during a ride: Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I was a bit cold even so for a while.

Sunday, 4/2/2023 to Saturday, 4/8/2023

I walked 4 times this week, 6.0 miles.

I ran 3 times this week, 9.45 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 44.204 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 1012 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/2/2023

5172 steps, 44/145 resting/mas HR, 10:02 hours sleep, 174.1 pounds, 11 floors climbed

Run: 3.15 miles, 28:45, 9:07 pace, 62 feet elevation gain, 134/156 avg/max HR, 151/160 avg/max cadence, 28F 46% RH, 9 mph NNW wind, wind chill 20F, sunny

Shoes: black Brooks Adrenaline GTSXX - 561.17 miles

Well ... a cold front came through yesterday afternoon. The temperature dropped like a stone so it was 27 degrees colder than yesterday morning. It was definitely back to tights and the usual winter running clothing. My left hip/hamstring were dodgy lilke usual but I wanted to run to I did no matter how it felt. It wasn't enjoyable but I got it done. My splits were 9:23, 9:00, 9:05 and 8:26 over the last 0.15 mile.

Monday, 4/3/2023

6771 steps, 40/108 resting/max HR, 7:37 hours sleep, 175.0 pounds, 11 floors climbed

Walk: 1.5 miles, 20:18, 13:33 pace, 7 feet elevation gain, 90/103 avg/max HR, 118 avg cadence, 37F, 44% RH 7 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 241.43 miles

I wanted to rest my running legs and muscles so I got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy but I got out there. My splits were 13:36 and 13:26 over the last 0.5 mile.

Tuesday, 4/4/2023

8954 steps, 55/145 resting/max HR, 8:22 hours sleep, 174.6 pounds, 12 floors climbed

Run: 3.15 miles, 29:04, 9:14 pace, 59 feet elevation gain, 133/146 avg/max HR, 156/207 avg/max cadence, 45F, 100% RH, 7 mph SE wind, wind chill 41F, light rain

Shoes: blue Brooks Launch GTS8 - 244.58 miles

I could hear the rain after I woke up with my Alexa alarm at 5:25 AM. I briefly thought of delaying my walk until after it was forecast to stop but I was stubborn so I got up, got dressed and got out there. I also briefly thought about wearing shorts since it was above 40F but I wore tights like usual. I thought about how crazy I am getting out every morning even in the rain. I had the crazy thought of pressing Run instead of Walk so I could get done quicker so I did. I struck up an easy pace and endured the ache in my left hip/hamstring. It's like a nagging ache that just won't go away. I thought about turning about at various points for a 1.5, 2 mile run but I went out on my "Out to Clematis St" route. I got it done but I didn't enjoy it. My splits were 9:20, 9:19, 9:05 and 9:03 over the last 0.15 mile.

Wednesday, 4/5/2023

7747 steps, 42/107 resting/max HR, 7:23 hours sleep, 175.9 pounds, 8 floors climbed

Walk: 1.5 miles, 21:07, 14:05 pace, 7 feet elevation gain, 87/101 avg/max HR, 119/128 avg/max cadence, 39F, 81% RH, 9 mph ENE wind, wind chill 34F, cloudy

Shoes: blue Brooks Launch GTS8 - 246.08 miles

I got up, got dressed and got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy. My splits were a bit slower: 14:00 and 14:15 over the last 0.5 mile. My muscles just didn't loosen up as much as they usually do.

The weather will be interesting today ... a warm front in the late morning will bring the temperature up to 70F in the afternoon and then a cold front around 2 PM which brought rain and a rumble of thunder.

Thursday, 4/6/2023

7905 steps, 43/142 resting/max HR, 7:05 hours sleep, 175.6 pounds, 18 floors climbed

Run: 3.15 miles, 29:16, 9:17 pace, 59 feet elevation gain, 132/146 avg/max HR, 153/162 avg/max cadence, 61F, 77% RH, 17 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 564.32 miles

It was still warm when I went out so I wore shorts and a long sleeve tech. I struck up a really nice and easy pace. My left hip/hamstring complained quite a bit but I ignored it. It was enough to take any joy out of my run. My splits were 9:29, 9:19, 9:09, 8:46 over the last 0.15 mile. Yes, a negative split but one without any joy.

Friday, 4/7/2023

3407 steps, 40/90 resting/max HR, 7:41 hours sleep, 176.6 pounds, 6 floors climbed

Walk: 1.5 miles, 20:34, 13:42 pace, 6 feet elevation gain, 87/99 avg/max HR, 119/126 avg/max cadence, 39F, 60% RH, 10 mph W wind, wind chill 33F, clear

Shoes: blue Brooks Launch GTS8 - 247.58 miles

The full moon hanging in the west sky was the first thing I noticed when I stepped outside this morning. It was quite pretty. It was back to my Brooks tights, Craft long sleeve baselayer, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. But ... the long range forecast is for a 10 day stretch that will have temperatures in the 70s soon! But ... today was brisk was a cold wind. I struck up a brisk pace to match the cold. My splits were 13:45 an 13:46 over the last 0.5 mile.

Saturday, 4/8/2023

4248 steps, 40/108 resting/max HR, 8:21 hours sleep, 175.5 pounds 7 floors climbed

Walk: 1.5 miles, 19:44, 13:08 pace, 9 feet elevation gain, 91/114 avg/max HR, 119/135 avg/max cadence, 39F, 44% RH, 3 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 249.08 miles

It was a brisk and sunny morning and the sun had long since rose before I got out after 10 AM. The forecast is for sun and temperatures that rise into the 70s before the end of the week. But today it was 39F so I wore tights and the usual cold weather gear. I struck up a good pace and then hiked up it once I got a bit warm. Boom! My splits were 13:17 and 12:51 over the last 0.5 mile.

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.