Sunday, 6/4/2023 to Saturday, 6/10/2023 - Charlie McMullen Mile

I walked 4 times this week, 6.66 miles.

I ran twice his week, 1.72 miles.

I biked 3 times this week, 38.20 miles

I took 38,876 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 1075 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/4/2023

1092 steps, 40/115 resting/max HR, 8:22 hours sleep, 177.2 pounds, 3 floors climbed

Ride: 15.50 miles, 1:11:07, 13.1/21.4 avg/max mph, 86 feet elevation gain, 102/117 avg/max HR, 26/32 avg/max respiration, 57/79 avg/max cadence, 54F, 67% RH, 7 mph NE wind,  cloudy

I got out early so I headed out on my longer "Out to East Manitou Rd and around" route. There was just a few cars out and only a couple bicyclists. No worries ... just a peaceful ride.

Monday, 6/5/2023

6942 steps, 52/90 resting/max HR, 7:51 hours sleep, 177.0 pounds, 10 floor climbed

Walk: 1.5 miles, 20:32, 13:41 pace, 49 feet elevation gain (really about 10), 85/93 avg/max HR, 118/174 avg/max cadence, 46F, 87% RH, 6 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 625.96 miles

I got out for a brisk pace walk on my usual "Out to Ling Rd" route. Why brisk? Well, it was 46F so I had to walk fast to warm up a bit. My splits were 13:48 and 13:27 over the last 0.5 mile.

Tuesday, 6/6/2023

6946 steps, 42/113 resting/max HR, 7:21 hours sleep, 176.8 pounds, 7 floors climbed

Bike: 11.47 miles, 53:06, 13.0/22.0 avg/max mph, 59 feet elevation gain, 99/113 avg/max HR, 24/31 avg/max respiration, 58/81 avg/max cadence, 54F, 82% RH, 6 mph W wind, cloudy

I got for a shorter ride on my "Out to Long Pond Rd and around" route. I had an off and on sharp shooting pain in my right knee for a mile or so but it went away. Gotta love those random pains ... NOT! The sunrise was quite nice.

Smoke from the wildfires in Canada drifted down and everything is weird. The colors are off and there is a smoky smell in the air. The air quality is definitely worse.

Wednesday, 6/7/2023

7943 steps, 43/95 resting/max HR, 176.4 pounds, 11 floors climbed

Walk: 2.15 miles, 30:32, 14:12 pace, 37 feet elevation gain, 86/100 avg/max HR, 116 avg cadence, 52F, 66% RH, 7 mph NW wind, overcast/smoky

Shoes: blue Brooks Launch GTS8 - 289.9 miles

The smoke smell is worse and the air quality is forecast to get worse this afternoon. I decided to walk but I did go down all the way to Beach Ave. My splits were 14:18, 14:06 and 14:08 over the last 0.15 mile.

The air quality did get worse in the early afternoon. It got up to around 210 (just into Very Unhealthly) according to airnow.gov. Syracuse was way worse at 380 at Hazardous. Many activities were cancelled or postponed. The Big Run 5K put on by Fleet Feet was postponed to Friday, 6/9.

Thursday 6/8/2023

2133 steps, 42/112 resting/max HR, 7:32 hours sleep, 175.0, 4 floors climbed

Bike: 11.23 miles, 51:22, 13.1/18.7 avg/max mph, 102/118 avg/max HR, 25/32 avg/max respiration, 57/72 avg/max cadence, 54F, 82% RH, 5 mph W wind, cloudy

The air quality was a lot better this morning. I got out on my "Out to Long Pond Rd and around" route. It was a bit chilly and I kind of regretted wearing shorts.

Well ... TFG (the former guy) was indicted in Miami over the documents (Confidential, Secret and TS/SCI (Top Secret/Sensitive Compartmented Information)) that he kept at Mar-A-Lago. I held a Secret clearance years ago and hold a current security clearance for L3Harris that helps me mange the printers at L3Harris. Those documents were NOT his. They belonged to the US government.

Tick, tock, MF. I will never forget 1/6 and I will never vote for a Republican ever again (not that I voted for one in recent memory). No one is above the law! And yes ... I voted for Hochul, Schumer and Morelle!

Friday, 6/9/2023

10578 steps, 42/154 resting/max HR, 7:53 hours sleep, 174.3 pounds, 6 floors climbed

Walk: 1.5 miles, 24:19, 16:12 pace, 20 feet elevation gain, 72/85 resting/max HR, 108/153 avg/max cadence, 52F, 94% RH, 6 mph WSW wind, cloudy

Shoes: blue Brooks Launch8  GTS - 291.30 miles

Just a slow walk pace this morning. My splits were 16:18 and 16:03 over the last 0.5 mile.

Run: 0.65 mile, 6:31, 9:57 pace, 0 feet elevation gain, 114/128 avg/max HR, 143/152 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 626.61 miles

Run: 1.07 mile, 8:04, 7:34 pace, 0 feet elevation gain, 144/162 avg/max HR, 159/168 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 627.68 miles

Tonight was my 9th Charlie McMullen Mile (2012 - 5:52, 2013 - 6:25, 2014 - 6:12, 2015 - 6:21, 2017 - 6:36, 2018 - 6:34, 2019 - 7:09 and 2022 - 7:34). I still remember that 2012 race where I ran a 5:52. I led almost all the way. I was gassed and Wilt Alston passed me with 1/4 lap to go. I tried to catch up and was second by a step or two (I think 0.07 seconds). Since then I have gotten older and slower. My left hamstring didn't help me tonight.

And ... we were off! There were 11 of us in the Men 8+ race. I started slow and let about 8 runners ahead as I tried to feel out how my left hamstring felt. It was achy but it didn't get worse so I sped up. I passed runners in the next two laps until I was third (behind Greg Pickney and Bill Schleining). The bell lap ... Bill passed Greg and took the lead. I pushed and passed Greg. Then I took off after Bill with 1/4 lap to go. I tried to catch Bill all the way to the finish but finished about 20 feet behind him (0.73 second).  A very rough lap split from my Garmin map (which wss definitely not an oval) was: 2:08, 4:11 (2:03), 6:15 (2:04) and 8:04 (1:49). I finished in 8:03:00 officially according to Leone Timing, results cut and pasted here (a link here).

1

George Dieffenbach

8:12.63

5

2

Jim Palmeri

9:48.06

11

3

Jack Kasperski

8:20.12

6

4

Douglas DeWeaver

8:03.00

2

5

Greg Pinkney

8:04.69

3

6

Bill Schleining

8:02.27

1

7

Michael Reif

9:22.58

9

8

Andy Matzan

9:27.44

10

9

Eric Rueckwald

8:40.19

7

10

Mark Dey

8:12.26

4

11

Matt Ostrowski

8:41.98

8

I hung around and talked with runners that knew me (but I really didn't know their names) but went home when I started coughing a lot. My darling wife, Christine, says that I have exercise induced asthma. I probably do but it really doesn't manifest itself unless I really exert myself (like running a mile as fast as I can).

Saturday 6/10/2023

3562 steps, 41/86 resting/max HR, 8:36 hours sleep, 173.6 pounds, 7 floors climbed

Walk: 1.51 miles, 22:32, 14:57 pace, 3 feet elevation gain, 79/86 avg/max HR, 114/124 avg/max cadence, 57F, 94% RH, 5 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 629.19 miles

My left hamstring ached all night but I took it (and me) out for an achy walk on my usual "Out to Ling Rd" route. I am a creature of habit (and stubbornness). My splits were 14:54 and 15:04 on the last 0.51 mile.

Sunday, 5/28/2023 to Saturday, 6/3/2023

I walked 4 times this week, 5.1 miles.

I ran twice this week, 4.2 miles.

I biked twice this week, 28.49 miles

I took 34.365 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 1068 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/28/2023

1345 steps, 42/122 resting/max HR, 8:31 hours sleep, 173.9 pounds 2 floors climbed

Bike: 15.20 miles, 1:12:08, 12.6/28.8 avg/max mph, 100 feet elevation gain, 104/129 avg/max HR, 25/34 avg/max respiration, 59/107 avg/max cadence, 50F, 87% RH, 5 mph SW wind, partly cloudy

It had been cold in the morning for about 2 weeks so since it was a bit warmer this morning I got out on my bike. Well ... I will have to take my bike back to Bert's. I found out out that I couldn't shift my front derailleur out of the middle gear. I was a bit miffed when I found this out about a mile into the ride but since I was already out and I could pedal (just a bit faster) I just kept going. I took a couple pictures on the way back.

A swan and cygnet on Buck Pond

A closeup of a goose family on Cranberry Pond

My darling wife, Christine, had a bit of went out to an early dinner at The Texas Roadhouse. We hadn't been out to dinner for at least a year. 

I had a full slab of their ribs (of course) and she had the beef tips. Mmm ... tasty!

Monday, 5/29/2023

5682 steps, 43/146 resting/max HR, 9:03 hours sleep, 174.3 pounds, 11 floors climbed

Run: 3.15 miles, 29:11, 9:15 pace, 60 feet elevation gain, 132/148 avg/max HR, 153/163 avg/max cadence, 52F, 87% RH, 6 mph WSW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 619.81 miles

I slept in until 6:38 AM ... wow! I stretched out my left hamstring before I headed out. What a weird sensation to be looking UP at a cat while you're lying on the floor! I should have walked but I pressed RUN on my Venu and headed out. My hamstring ached the whole way and sucked 99% of the joy out of the run but it was a run. Ugghh!!! My splits were 9:26, 9:15, 9:08 and 8:52 over the last 0.15 mile. Yes ... it was a negative split but it was a joyless one.

Tuesday, 5/30/2023

8937 steps, 42/105 resting/max HR, 7:39 hours sleep, 175.3 pounds, 11 floors climbed

Walk: 1.5 miles, 21:33, 14:22 pace, 10 feet elevation gain, 83/105 avg/max HR, 114/125 avg/max cadence, 54F, 82% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Launch8 GTS - 287.65 miles

I got out for a nice walk. I saw a blue Maxwell House coffee container and picked it up on the way back (you can see it on my Strava). I filled it with 2 water bottles, 2 beer cans, a beer bottle and a bandana in about 1/2 mile. My splits were 14:00 and 15:07 over the last 0.5 mile. 

Wednesday, 5/31/2023

2377 steps, 45/110 resting/max HR, 175.9 pounds, 2 floors climbed

Bike: 13.29 miles, 1:01:04, 13.1/17.6 avg/max mph, 56 feet elevation gain, 97/113 avg/max HR, 24/32 avg/max respiration, no cadence data (due to a dead battery?)

I got out early for a nice ride on my usual "Out to East Manitou Rd" route. I saw a couple of interesting things: a group of young ducklings (no parents) ran across Island Cottage Rd in front of me and a yard had a Happy Birthday sign with a bunch of pink flamingos stuck in the yard. Both were amusing and I laughed at both as I rode by.

Today was the last day of May so it's stat time!

I took 16 walks in May for 24.02 mile, 1.50 miles/walk.

I took 15 runs in May for 37.11 miles, 2.47 miles/run.

I ran 2 races in May:

 05/09 Run Our River 5K-May: 26:48, 8:36 pace

 05/21 Lilac 10K: 57:52, 09:11 pace

I did the Fly By Night Du.

 05/13 - 1.56 mile run, 9.99 mile bike, 1.64 mile run in 1:22:11

I walked 192,076 steps in May.

Thursday, 6/1/2023

7684 steps, 44/91 resting/max HR, 7:06 hours sleep, 176.7 pounds, 6 floors climbed

Walk: 1.5 miles, 21:57, 14:37 pace, 4 feet elevation gain, 84/96 avg/max HR, 112/123 avg/max cadence, 55F, 94% RH, 3 mph SW wind, hazy

Shoes: black Brooks Adrenaline GTSXX - 621.31 miles

I got up got dressed, and got out there at 6 AM. I really wanted to run. I tried to run but my joints on both my left and right side just said "NO" ... so I walked. My splits were 14:42 and 14:26 over the last 0.5 mile.

Friday, 6/2/2023

2524 steps, 43/114 resting/max HR, 7:08 hours sleep, 176.8 pounds, 8 floors climbed

Bike: 13.28 miles, 58:46, 13.6/21.0 avg/max mph, 53 feet elevation gain, 102/125 avg/max HR, 25/33 avg/max respiration, no cadence (due to dead battery), 57F, 88% RH, 5 mph SW wind, cloudy

I got out for a nice ride on my usual "Out to East Manitou Rd" route between the 3 ponds and Lake Ontario. I saw the usual 2 bicyclists.

Saturday, 6/3/2023

5816 steps, 44/126 resting/max HR, 10:43 hours sleep, 175.7 pounds, 9 floors climbed

Walk: 1.05 miles, 14:39, 13:58 pace, 12 feet elevation gain, 87/99 resting/max HR, 115 avg cadence, 57F, 82% RH, 18 mph NE wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 622.36 miles

Run: 1.05 miles, 10:30, 10:02 pace, 33 feet elevation gain, 117/128 avg/max HR, 145 avg cadence, 57F, 82% RH, 18 mph NE wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 623.41 miles

Walk: 1.05 miles, 14:55, 14:13 pace, 39 feet elevation gain, 95/121 avg/max HR, 117/125 avg/max cadence, 59F, 77% RH, 21 mph NE wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 624.46 miles

I really wanted to get in a 5K run. But ... my left hamstring told me "Nope" so I started with a walk. I heard the roar of waves about 1/4 mile away at the end of Greenleaf Rd so I continued on my walk. I thought ... maybe I was warmed up ... try a run ... it ached but I ran down to Clematis St and then back on the Secret Sidewalk. It hurt a bit too much. I finished up with a walk back from the end of Greenleaf Rd.

I took a lot of pictures and I managed to catch a wave!

So ... I did a rather achy Walk-Run-Walk. I got in a 5K though. I really should get my left hamstring ache sorted out.

Sunday, 5/21/2023 to Saturday, 5/27/2023 - Lilac 10K

I walked 4 times this week, 6.0 miles.

I ran 4 times this week, 12.09 miles.

I didn't bike this week.

I took 48,671 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 1061 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/21/2023

16707 steps, 45/154 avg/max HR, 7:54 hours sleep, 175.9 pounds, 34 floors climbed

Today's race was the Lilac 10K. I have a "love-hate" relationship with this course. It has a very gradual downhill almost 2 miles from the start to Monroe Ave and then the same very gradual uphill 1.5 miles from Hemmingway Drive back to the start/finish line. But ... I keep coming back since today was my 11th Lilac 10K. I did what I usually do ... head out around 8 AM, drive down the I-390S exit to Elmwood Ave, pay $5 to park at the Al Sigl Center and walk through Highland Park to the start/finish line. I knew that my left hamstring would hamper me but I signed up ... so I ran. The weather conditions were 55F, 74% RH, 10 mph W wind, partly cloudy. I'm very sure that it warmed during the hour that I was out on the course.

Run: 0.5 mile, 4:59, 9:55 pace, 26 feet elevation gain, 102/121 avg/max HR, 146/154 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 603.57 miles

Run: 6.29 miles, 57:56, 9:12 pace, 119 feet elevation gain, 142/159 avg/max HR, 154/170 avg/max cadence

I got out for a little 0.5 mile warm up run ... which told me that my left hamstring was still wonky. Oh well. It was too late to back out now ... not that I was going to. I lined up farther back I usually do since I knew that my pace was going to be slower.

Shoes: black Brooks Adrenaline GTSXX - 609.86 miles

And ... we were off! I was caught up with a lot of slower runners but my left hamstring ached so I couldn't pass almost anyone. My mind would see avenues where I could speed up and get out of the pack but I couldn't. It was a bit frustrating. But ... the pack opened up eventually. I ran OK but slower until mile 4. I got tired and started to take tiny walk breaks. I did the best I could to keep running. I was happy when I saw that the clock was below 58 minutes. And ... done!

I survived

A lilac and a runner

I was tired and got some water. I took some picture of lilacs and then made my way back to the Trax slowly. I picked up a lot of free samples along with a free coffee and donut from Dunkin'.

I did OK. My gun and chip time was 58:25 and 57:52, respectively. My results were here. I was 355th out of 673, 12th out of 26 in my M 65-59 age group.

I relaxed by watching the final round of the PGA Championship which was held at Oak Hill in Pittsford NY. I got a bit more exercise by doing 4 loads of laundry. My darling wife, Christine, was feeling poorly.

Monday, 5/22/2023

5693 steps, 43/96 avg/max HR, 7:13 hours sleep, 176.1 pounds, 8 floors climbed

Walk: 1.5 miles, 21:13, 14:10 pace, 43 feet elevation gain (it's usually 10 or less), 82/95 avg/max HR, 119/126 avg/max cadence, 48F, 71% RH, 9 mph ENE wind, wind chill 45F partly cloudy

Shoes: blue Brooks Launch8 GTS - 283.15 miles

I got out for a walk on my usual "Out to Ling Rd" route. My joints were a bit stiff. My clothing choice of shorts, a long sleeve tech shirt and light running gloves were a bit light for the 45F wind chill which did entice me to walk faster.

Tuesday, 5/23/2023

5001 steps, 43/97 avg/max HR, 8:06 hours sleep, 176.2 pounds, 15 floors climbed

Walk: 1.5 miles, 20:58, 13:59 pace, 10 feet elevation gain, 82/94 avg/max HR, 115/132 avg/max cadence, 45F, 81% RH, calm, sunny

Shoes: blue Brooks Launch8 GTS - 284.65 miles

I had to dig for motivation this morning. I so wanted to stay in bed and just bag it but I did what I do ... get up, get dressed and get outside. It was chilly so I went back to get my heavy running gloves and Brooks beanie. The forecast was for a high of 77F this afternoon but it was only 45F when I stepped outside. I struck up a brisk walking pace. My splits were 14:07 and 13:40 over the last 0.5 mile.

Wednesday, 5/24/2023

3496 steps, 42/118 avg/max HR, 8:41 hours sleep, 175.3 pounds, 9 floors climbed

Walk: 1.5 miles, 19:10, 12:45 pace, 7 feet elevation gain, 89/122 avg/max HR, 125/154 avg/max cadence, 59F, 77% RH, 8 mph SW wind, cloudy

Shoes: blue Brooks Launch8 GTS - 286.15 miles

I had trouble getting motivated this morning again. I struck up an easy walking pace out to Ling Rd and an easy trot on the way back. I wanted to see if my left hamstring was OK with that ... it really wasn't. So ... I had signed up for the Dirt Cheap Trail Race series a few months back in a weak moment. The first race is tonight at Durand Eastman Park. What do I do? Run? I have trouble extending my left leg ... which is bad if you are going up a hill or over a tree root.

Well ... I decided not to run DCTR #1. I didn't want and years ago I would have gone no matter what. But I am wiser (I think) and wanted to be able to walk on Thursday.

Thursday, 5/25/2023

7282 steps, 41/127 avg/max HR, 9:13 hours sleep, 175.5 pounds, 12 floors climbed

Run: 2.15 miles, 21:03, 9:46 pace, 41 feet elevation gain, 120/131 avg/max HR, 149/156 avg/max cadence, 37F, 87% RH, 7 mph N wind, wind chill 33F, sunny

Shoes: black Brooks Adrenaline GTSXX - 612.01 miles

I dragged myself out for an achy run on my "Out to Beach Ave". Yes, my left hamstring was achy. Ugh! It was chilly but I wore shorts, my Brooks 1/4 zip long sleeve pullover, heavy running gloves and myBrooks beanie. My splits were 10:02, 9:38 and 9:02 over the last 0.15 mile.

Friday, 5/26/2023

5304 steps, 42/102 resting/max HR, 7:39 hours sleep, 175.8 pounds, 8 floors climbed

Walk: 1.5 miles, 21:21, 14:15 pace, 10 feet elevation gain, 85/111 avg/max HR, 117/127 avg/max cadence, 37F, 93% RH, 7 mph SW wind, wind chill 33F, sunny

Shoes: black Brooks Adrenaline GTSXX - 613.51 miles

I had to drag myself out again (a thing lately) for a brisk walk on my "Out to Ling Rd" route. It was chilly (another thing lately in late May) but I wore shorts and the same top as yesterday. My splits were 14:21 and 14:05 over the last 0.5 mile.

Jim Montanus, https://www.montanusphotography.com

A Facebook picture grab

A couple of pictures of the sunset over Lake Ontario. Sunrises and sunsets have been prettier due to the wildfires in Nova Scotia.

Saturday, 5/27/2023

5188 steps, 41/148 resting/max HR, 8:27 hours sleep, 174.3 pounds, 11 floors climbed

Run: 3.15 miles, 29:26, 9:20 pace, 57 feet elevation gain, 132/152 avg/max HR, 150/166 avg/max cadence, 45F, 87% RH, 7 mph W wind, wind chill 41F, sunny

Shoes: black Brooks Adrenaline GTSXX - 616.66 miles

I really, really thought about heading down to MCC for the Steven Derks Memorial 5K. But ... I knew my body wasn't up to a 5K at race pace (or at least one that I would want to race). So ... I headed out for a 5K by myself. It was a bit warmer so I wore shorts and a long sleeve tech. Yes ... my left hamstring ached. But ... it ached a bit less as I kept running ... so I kept running until I got done. My splits were 9:44, 9:21, 9:04 and 8:32 over the last 0.5 mile. Yes ... a negative splits but an achy one with no joy from the aches the entire way. And yes ... I checked the results and I would have won my M 65-69 age group if I had run the race. But ... you have to put your toe to the starting line and earn it .. it is not given.

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.