Sunday, 6/2/2024 to Saturday, 6/8/2024 - Charlie McMullen 1 Mile

I walked twice this week, 4.0 miles.

I ran 7 times this week, 23.54 miles.

I didn't bike this week.

I took 59,682 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1439 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/2/2024

8861 steps, 45/138 avg/max HR, 170.1/168.5 pounds, 22 floors climbed

Run: 5.15 miles, 45:09, 8:46 pace, 46 feet total ascent, 127/140 avg/max HR, 157/165 avg/max cadence, 64F, 56% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 392.21 miles

I got out for my 5th run in a row so I got out at a really nice and easy pace on a just out and back on my "Out to Island Cottage" route. My thighs ached a bit but I got it done. My splits were 8:54, 8:56, 8:42, 8:41, 8:40 and 24 over the last 0.15 mile.

Monday, 6/3/2024

7525 steps, 44/119 avg/max HR, 169.5/168.9 pounds, 11 floors climbed

Walk: 2.35 miles, 32:37, 13:53 pace, 60 feet total ascent, 90/123 avg/max HR, 118 avg cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 445.66 miles

I got out for a needed walk after 5 running days. I got out at a brisk pace on my "Out to Beach Ave" route. My splits were 14:32, 13:19 and 13:37 over the last 0.35 mile.

Tuesday, 6/4/2024

6183 steps, 42/91 avg/max HR, 170.4/170.2 pounds, 5 floors climbed

Walk: 1.65 miles, 26:10, 15:52 pace, 17 feet total ascent, 74/88 avg/max HR, 109/119 avg/max cadence, 63F, 83% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 447.31 miles

I had a crappy night of sleep so my alarm at 5:20 AM came way too early. I knew a run would be crappier so I got out for a slightly less crappy walk on my "Out to Ling Rd". I struck up a "get it done" pace and got it done. My splits were 16:00 and 15:41 over the last 0.65 mile.

Wednesday, 6/5/2024

10440 steps, 41/139 avg/max HR, 170.2/168.4 pounds, 18 floors climbed

Run: 4.56 miles, 40:12, 8:49 pace, 64 feet total ascent, 128/142 avg/max HR, 157/165 avg/max cadence, 64F, 88% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 496.77 miles

A flower at mile 2.98 on the Secret Sidewalk at 6:18:33

I got out a bit early on my usual "Out by the pier and around" route. I had thought about going longer before I started but it was just way too humid. It felt sweltering just I just stuck with a nice and easy pace ... and "got it done". My splits were 9:00, 8:51, 8:44, 8:54 and 28 over the last 0.56 mile.

Thursday, 6/6/2024

8988 steps, 45/145 avg/max HR, 170.8/169.1 pounds, 23 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 66F, 94% RH, 5 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 501.32 miles

I got for yet another usual run on my usual "Out by the pier and around" route at my nice and easy usual pace. It was just as humid and I was dripping in sweat just like yesterday. I just plugged through it. My splits were 9:16, 8:40, 8:48, 8:49 and 8:07 over the last 0.55 mile.

Don Alhart 2024

Tonight was local WOKR-13 newscaster Don Alhart's last broadcast after 58 years at age 80. He has a Guiness World Records for longest newscaster at a single station. I remember watching him back in the day. His 3 grandkids helped with the weather forecast (a nod that he started out as a weathercaster). He received a street at the station on W Henrietta Rd named after him, a tribute from ABC World News anchor David Muir, a Buffalo Bills jersey and numerous well wishes, link here and gallery here. Don closed with a final Bright Spot and thanked all the viewers ... "For YOU are the Bright Spots and I end through the tears. Thanks for a wonderful journey after fifty-eight years!" May he has a long and well earned retirement!

Friday, 6/7/2024

10217 steps, avg/max HR, 172.2/170.5 pounds, 16 floors climbed

Run: 3.15 miles, 26:49, 8:31 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 7 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 504.47 miles

I got for a 5K on my "Out to Stutson St Overlook" route. I thought I had a nice and easy pace but it turned to be a quick 8:31. My splits were 9:03, 8:32, 8:08 and 8:19. It didn't really feel that I was speeding up that quick, weird.

Tonight was the Charlie McMullen Mile. It's a RROY race put on by GVH. I raced it 10 times now. Tonight's venue was the St John Fisher University track. The weather conditions were 60F, 80% RH, 12 mph W wind, cloudy.

Run: 0.65 mile, 6:32, 10:00 pace, 30 feet total ascent, 112/121 avg/max HR, 149/159 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.12 miles

Run: 1.03 miles, 7:30, 7:18 pace, 0 feet total ascent, 137/149 avg/max HR, 162/179 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 506.15 miles

A picture taken by Vickey Beaver ... maybe I was sprinting for the finish

I ran in the M/W 8 to 10 minute mile race with 20 runners. I started easy and held about 6th or 7th after lap 1. I passed runners until I was 3rd right after mile 1. Laps 2 and 3 passed as I held 3rd. Then with 1/2 a lap to go the 2nd runner passed the 1st runner. I passed both with 100 meters to go ... and sprinted to the finish!!! I don't know where my kick came from ... but it felt nice!!! Leone Timing had me at 7:27.46, results here.

Saturday, 6/8/2024

7468 steps, 42/146 avg/max HR, 170.2/168.0 pounds, 16 floors climbed

Run: 4.45 miles, 40:33, 9:06 pace, 67 feet total ascent, 122/141 avg/max HR, 154/167 avg/max cadence, 64F, 60% RH, 15 mph W wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.60 miles

The pink roses at the edge of our townhouse unit with our cars in the background (Trax on the left and Cruze on the right)

I slept in until almost 8 AM ... slacker, lol! I got out for a sluggish run on my usual "Out by the pier and around" route. I just didn't have much energy. My splits were 9:23, 9:08, 9:15, 9:03 and 8:15 over the last 0.45 mile.

Sunday, 5/26/2024 to Saturday, 6/1/2024

I walked once this week, 2.26 miles.

I ran 6 times this week, 30.20 miles.

I didn't bike this week.

I took 63,962 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1432 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/26/2024

9212 steps, 44/137 avg/max HR, 170.2/168.2 pounds, 19 floors climbed

Run: 5.55 miles, 49:19, 8:53 pace, 95 feet total ascent, 125/140 avg/max HR, 156/163 avg/max cadence, 64F, 88% RH, 5 mph N wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 362.41 miles

I got for a bit longer run this morning on my "Out by the pier and to Mann Rd" route. I set up a nice and easy pace. I wondered why I was out there on the same old, same old route ... but I kept running. It's what I do. And ... done. My splits were 9:11, 8:59, 8:57, 8:51, 8:44 and 8:22 over the last 0.55 mile.

Monday, 5/27/2024

7365 steps, 42/140 avg/max HR, 170.2/168.1 pounds, 11 floors climbed

Run: 4.55 miles, 39:53, 8:46 pace, 91 feet total ascent, 127/143 avg/max HR, 156/167 avg/max cadence, 72F, 69% RH, 12 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 366.96 miles

I got on my usual "Out by the pier and around" route at my usual pace. I saw a woman runner on the LOSP Trail and the usual 2 male walkers. My splits were 8:56, 8:47, 8:47, 8:45 and 8:21 over the last 0.55 mile.

Tuesday, 5/28/2024

10907 steps, 42/130 avg/max HR, 170.9/170.8 pounds, 11 floors climbed

Walk: 2.26 miles, 30:03, 13:19 pace, 58 feet total ascent, 112/136 avg/max HR, 119 avg cadence, 61F, 88% RH, 8 mph WSW wind, drizzle

Shoes: blue Brooks Launch GTS8 - 443.31 miles

I felt that I needed a break from running so I walked this morning. It looked like it going to rain as I headed out ... well ... by the time I got done ... it was raining on me. I cut out my cool down walk and stretching so I could go straight inside. My splits were 13:31, 12:59 and 13:50 over the last 0.26 mile.

Wednesday, 5/29/2024

8785 steps, 41/134 avg/max HR, 171.0/169.6 pounds, 17 floors climbed

Run: 5.55 miles, 43:00, 8:49 pace, 96 feet total ascent, 125/137 avg/max HR, 156/167 avg/max cadence, 57F, 94% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 372.51 miles

A pink rose on the Secret Sidewalk at mile 4.02

I needed 9.05 miles to get to 100 and got 5.55 miles today on my "Out on the pier and around" route. I set up my usual nice and easy pace. I just got out and got it done. My splits were 9:11, 8:47, 8:52, 8:49, 8:47 and 8:15 over the last 0.55 mile.

Thursday, 5/30/2024

7134 steps, 45/140 avg/max HR, 170.9/169.9 pounds, 11 floors climbed

Run: 4.55 miles, 39:22, 8:39 pace, 72 feet total ascent, 126/143 avg/max HR, 157/168 avg/max cadence, 46F, 87% RH, 3 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 377.06 miles

I needed 3.5 miles to get to 100 miles for May and I needed a change of pace so I chose my "Out to Dewey Ave and around" route. I seem to run faster on it too. My splits were 9:05, 8:53, 8:30, 8:32 and 7:52 over the last 0.55 miles.

Well ... today was a great day ... not so much for DJT ... lol! Today ... DJT heard guilty on ALL 34 felony counts is his "hush money" trial in Manhattan. Yes ... a great day!!! He has been held to account at last ... No one is above the law! Yes ... I will vote for Biden/Harris and BLUE down the ballot in 2024! I will NEVER vote for Republican ... and if they're running unopposed, I will NOT vote for them!

Friday, 5/31/2024

11417 steps, 42/142 avg/max HR, 170.5/169.3 pounds, 14 floors climbed

Run: 4.45 miles, 37:40, 8:29 pace, 71 feet total ascent, 130/145 avg/max HR, 158/168 avg/max cadence, 45F, 87% RH, 7 mph WSW wind, mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 381.51 miles

I got out slightly late on my usual "Out by the pier and around" route at a faster pace than usual. I did more arm swinging and lifted my legs a bit more than usual which resulted in a faster pace. My splits were 8:44, 8:31, 8:27, 8:25 and 7:49 over the last 0.45 mile.

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

I took 275,580 steps in May and 1,362,643 steps so far in 2024.

I took 9 walks for 18.76 miles, 2.08 miles/walk and 40 walks for 69.97 miles, 1.74 miles/walk so far in 2024.

I took 25 runs for 105.5 miles, 4.22 miles/run and 124 run for 564.11 miles, 4.55 miles/run so far in 2024.

I ran 3 races in May:

 5/14 Run Our River 5K - 26:28, 8:28 pace, 68th out of 111, 4th out of 9 in my M 65-69 age group, 68F, 61% RH, 7 mph NE wind, light sprinkles

 5/19 Lilac 10K - 54:35, 8:47 pace, 225th out of 788, 4th out of 20 in my M 65-69 age group, 69F, 62% RH, 5 mph W wind, cloudy

 5/25/24 Sunset House 5K - 25:14, 8:08 pace, 36th out of 265, 2nd out of 12 in my M 65-69 age group, 59F, 75% RH, 3 mph S wind, cloudy

Saturday, 6/1/2024

9142 steps, 45/140 avg/max HR, 170.3/168.4 pounds, 19 floors climbed

Run: 5.55 miles, 48:37, 8:45 pace, 119 feet total ascent, 127/143 avg/max HR, 156/168 avg/max cadence, 55F, 54% RH, 8 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 387.06 miles

I got out for my usual plus a bit more "Out by the pier and to Mann Rd" route today. I chose a usual nice and easy pace. My splits were 9:07, 8:43, 8:40, 8:37, 8:53 and 8:23 over the last 0.55 pace.

Sunday, 5/19/2024 to Saturday, 5/25/20024 - Lilac 10K, Sunset House 5K

I walked once this week, 2.35 miles.

I ran 8 times this week, 28.80 miles.

I didn't bike this week.

I took 72,394 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1425 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/19/2024

15019 steps, 46/147 avg/max HR, 167.8/166.2 pounds, 24 floors climbed

Run: 6.29 miles, 54:41, 8:42 pace, 102 feet total ascent, 138/150 avg/max HR, 157/168 avg/max cadence, 69F, 62% RH, 5 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 334.36 miles

Today's race was my 12th Lilac 10K. It's a course that I love to hate with a slight down start with a slight uphill finish. I had to leave a bit early because I had to pick up my bib and race shirt and then troup my race shirt back to my Trax. I was unpleasantly surprised to find that the parking fee at the Al Siegl Center had increased to $5 to $10 ... I didn't want to pay but it was convenient, so I paid it. I just nicely had enough time to stretch but not for a warm up run.

And ... we were off! I settled into a nice and easy race pace. The first 5K was easy. Then ... the second 5K ... not so much. I just kind of melted into several walk/run periods. Oh well! I sucked it up and tried the best I could. And done! 

I did OK ... 225th out of 788, 4th out of 20 in my M 65-69 age group, results here. My splits tell the tale: 8:16, 8:20, 8:18, 9:02, 9:16, 9:01 and 8:41 over the last 0.29 mile. 

Monday, 5/20/2024

11197 steps, 43/134 avg/max HR, 167.2/165.7 pounds, 27 floors climbed

Run: 4.55 miles, 42:45, 9:23 pace, 85 feet total ascent, 122/137 avg/max HR, 153/160 avg/max cadence, 61F. 88% RH, 6 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 338.91 miles

I didn't sleep well last night. Our cat, Nebula, decided to spend the night nestled in front of me instead of behind me. It might not seem like much ... but it did disturb me. I got out for run ... it was sluggish ... but it was a run. I put one foot in front of the other and got it done. My splits were 9:36, 9:19, 9:31, 9:22 and 8:58 over the last 0.55 mile.

Tuesday, 5/21/2024

9680 steps, 45/142 avg/max HR, 167.2/165.7 pounds. 18 floors climbed

Run: 4.55 miles, 40:19, 8:51 pace, 79 feet total ascent, 128/145 avg/max HR, 157/165 avg/max cadence, 66F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 343.46 miles

Our first rose of the season!

I got out for my usual run on my usual "Out by the pier and around" route at my usual pace. I was about 10 minutes earlier though ... a bit unusual. My splits were 9:11, 8:44, 8:50, 8:52 and 8:30 over the last 0.55 mile.

Wednesday, 5/22/2024

10266 steps, 44/139 avg/max HR, 167.9/166.1 pounds, 15 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 79 feet total ascent, 127/142 avg/max HR, 156/163 avg/max cadence, 70F, 69% RH, 8 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 348.01 miles

I didn't sleep well but it was a run day so I got up, got dressed and got out to do what I do. I set up a nice and easy on my usual "Out by the pier and around" route. My splits were 9:03, 8:42, 8:43, 8:50 and 8:37 over the last 0.55 mile.

Thursday, 5/23/2024

10906 steps, 47/138 avg/max HR, 169.1/167.9 pounds, 12 floors climbed

Run: 4.45 miles, 38:26, 8:38 pace, 59 feet total ascent, 123/139 avg/max HR, 157/167 avg/max cadence, 63F, 72% RH, 8 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 352.46 miles

I decided I needed a change of scenery for today's run so I turned right onto the LOSP Trail to run on my "Out to Dewey Ave" route. I set up my usual nice and easy pace. My splits were 8:59, 8:44, 8:27, 8:36 and 8:07 over the last 0.45 mile.

Friday, 5/24/2024

5325 steps, 44/93 avg/max HR, 170.0/169.5 pounds, 10 floors climbed

Walk: 2.35 miles, 33:13, 14:08 pace, 51 feet total ascent, 80/98 avg/max HR, 115 avg cadence, 54F, 77% RH, 8 mph WSW wind, sunny

Shoes: blue Brooks Launch GTS8 - 441.05 miles

I took a walk like usual on the day before a race. I was a bit stiff at first as I set out on my "Out to Beach Ave" route. I loosened up on mile 2. My splits were 14:46, 13:32 and 14:05 over the last 0.35 mile.

Saturday, 5/25/2024

10001 steps, 44/148 avg/max HR, 170.9/170.6 pounds, 9 floors climbed

Today's race was a Rochester Runner of the Year (RROY) race, the 3rd of 12 for 2024. I signed up on Monday. I ran this race in 2018 and 2019 and finished in 23:20 and 24:08. It was only a 10 minute (if that) drive to the race venue at the corner of Cooper Rd and Titus Ave in Irondequoit. The weather conditions were 59F, 75% RH, 3 mph S wind, cloudy.

Run: 1.2 miles, 10:58, 9:08 pace, 13 feet total ascent, 118/128 avg/max HR, 153/161 avg/max cadence, 

Shoes: blue/yellow Brooks Glycerin GTS20 - 442.25 miles

Run: 3.20 miles, 25:14, 7:54 pace, 35 feet total ascent, 140/150 avg/max HR, 160/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 445.45 miles

I got out for a nice and easy warm up run with plenty of time to cool down. I carried water because I was a bit parched from my warm up. And ... we were off! I settled into a not so easy race pace. I worried about going out too fast ... but it was too late now, lol. I picked off a few runners and seemed to pick up my pace. I just concentrated on my stride, pumping my arms a bit and taking a few sips of water ... and repeat. I crossed Cooper Rd ... still no mile 3 marker ... mile 3 ... suck it up ... timer at 25:00 ... and done in 25:14. Not bad!

I did OK, results here. I was 36th out of 265, 2nd out of 12 in my M 65-69 age group. My splits were 8:01, 7:56, 7:51 and 7:19 over the last 0.20 mile. Wow, a nice negative split! I haven't seen 2 mile splits in a row under 8 in a while!

Sunday, 5/12/2024 to Saturday, 5/18/2024 - Run Our River 5K - May

I walked 6 times this week, 11.90 miles.

I ran 3 times this week, 6.95 miles.

I didn't bike this week.

I took 48,271 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1418 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/12/2024

4286 steps, 41/92 avg/max HR, 170.4/170.5 pounds, 11 floors climbed

Walk: 1.65 miles, 23:34, 14:16 pace, 36 feet total ascent, 78/92 avg/max HR, 107/137 avg/max cadence, 54F, 82% RH, 7 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 428.45 miles

It was a definite walk day after I felt a slight twinge in my left hamstring yesterday on my run (6th in a row ... should have stopped at 5). It felt OK but I was glad to just got out and got back without issue. My splits were 14:48 and 13:26 over the last 0.65 mile.

Monday, 5/13/2024

3291 steps, 45/112 avg/max HR, 172.0/172.0 pounds, 6 floors climbed

Walk: 1.65 miles, 24:29, 14:51 pace, 21 feet total ascent, 101/120 avg/max HR, 116/138 avg/max cadence, 52F, 76% RH, 5 mph SSW wind, mostly sunny

Shoes: blue/yellow Brooks Launch GTS8 - 430.10 miles

I got out for another walk on my "Out to Ling Rd" run. I saw another walker coming back from Greenleaf Rd who is usually a runner. He was limping and had hurt his hamstring on Saturday too. We briefly commiserated with each other before we went our separate ways. Out and back ... my splits were 15:01 and 14:34 over the last 0.65 mile.

Tuesday, 5/14/2024

16049 steps, 43/147 avg/max HR, 19 floors climbed

Walk: 2.35 miles, 31:05, 13:14 pace, 49 feet total ascent, 86/104 avg/max HR, 118 avg cadence, 57F, 72% RH, 9 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 437.45 miles

I got out a longer walk on my "Out to Beach Ave" route. I picked up the pace a bit. My splits were 12:34, 13:36 and 14:05 over the last 0.35 mile.

Tonight's race was the May edition of the 6 race Run Our River 5K series. I drove into a brief shower on I-490E on the way to the race venue. It died down to just a light sprinkle by the time the race started at 6:15 PM.

Run: 0.65 mile, 6:17, 9:38 pace, 7 feet total ascent, 109/119 avg/max HR, 145/156 avg/max cadence, 72F, 52% RH, 15 mph NNE wind, light sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 321.77 miles

Run: 3.14 miles, 26:37, 8:28 pace, 7 feet total ascent, 136/149 avg/max HR, 155/163 avg/max cadence, 68F, 61% RH, 7 mph NE wind, light sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 324.91 miles

I got out for a slow warm up run. I found that my left hamstring hadn't healed after 3 walk days. Well ... I was at the race and I was going to run. So ... I started slow. I could feel the ache. I spent a bit of time trying to find the right stride and form that would allow me to run fast without any undue pain. I warmed up, the ache went away a bit ... I just kept running. The ache didn't get any worse so I ran and even pushed it once I got within 0.5 mile of the finish. And ... done in 26:37 (26:28 chip time). I ached but I did my stretches and went home.

I did as well as I could. I was 68th out of 111, 4th out of 9 in my M 65-69 age group, results here. My splits were 8:47, 8:34, 8:11 and 7:40 over the last 0.14 mile.

Wednesday, 5/15/2024

8523 steps, 42/134 avg/max HR, 9 floors climbed

Walk: 2.35 miles, 30:50, 13:32 pace, 52 feet total ascent, 115/133 avg/max HR, 120/134 avg/max cadence, 55F, 94% RH, 3 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 434.80 miles

I got out for a brisk walk on my longer "Out to Beach Ave" route. Nothing unusual. My splits were 13:34, 13:26 and 13:45 over the last 0.35 mile.

Thursday, 5/16/2024

3873 steps, 40/114 avg/max HR, 169.8 (at 3:35AM?)/170.4/169.9 pounds, 7 floors climbed

Walk: 1.65 miles, 20:17, 12:16 pace, 7 feet total ascent, 91/116 avg/max HR, 129/156 avg/max cadence, 57F, 94% RH, 3 mph N wind, overcast

Shoes: blue Brooks Launch GTS8 - 436.45 miles

I thought about a run but put on my walking shoes instead. I set up an OK walking pace on my "Out to Beach Ave" route. I decided to try a slow run on the way back ... and my left hamstring ... didn't ache! So ... that's a good thing. My splits were 13:43 and 10:03 over the last 0.65 mile.

Friday, 5/17/2024

5713 steps, 40/131 avg/max HR, 169.4/168.5 pounds, 10 floors climbed

Run: 3.16 miles, 28:22, 9:00 pace, 30 feet total ascent, 125/138 avg/max HR, 154/165 avg/max cadence, 61F, 82% RH, 7 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 328.07 miles

I got for a 5K on my rarely used "Out to Stutson St Overlook" route. My left hamstring seemed OK with my really nice and easy pace. My splits were 9:32, 8:49, 8:43 and 8:26 over the last 0.16 mile. 

Saturday, 5/18/2024

5906 steps, 40/98 avg/max HR, 168.2/167.7 pounds, 13 floors climbed

Walk: 2.25 miles, 28:32, 13:07 pace, 35 feet total ascent, 83/99 avg/max HR, 116/196 avg cadence, 64F, 88% RH, 5 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 438.70 miles

I got out for the "day before a race" walk on my longer "Out to Beach Ave" route. Nothing unusual ... it was quite damp and humid from the hours of rain in the afternoon and evening last night. My splits were 13:30, 12:48 and 12:56 over the last 0.25 mile.

Sunday, 5/5/2024 to Saturday, 5/11/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 27.11 miles.

I didn't bike this week.

I took 63,950  steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1411 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/5/2024

6064 steps, 48/98 avg/max HR, 170.1/169.9 pounds, 20 floors climbed

Walk: 2.25 miles, 28:37, 12:44 pace, 48 feet total ascent, 84/103 avg/max HR, 129 avg cadenc, 54F, 88% RH, 12 mph S wind, light rain

Shoes: blue Brooks Launch GTS8 - 426.80 miles

I knew that my legs needed a rest after 6 consecutive running days ... I wanted to run for sure. It was overcast with a light rain when I set out in shorts and my Brooks 1/4 zip long sleeve pullover. I set up my usual brisk pace. Yes ... I got a bit damp. My splits were 12:32, 12: 43 and 13:26 over the last 0.25 mile.

Monday, 5/6/2024

10647 steps, 45/142 avg/max HR, 170.7/168.8 pounds, 17 floors climbed

Run: 4.45 miles, 38:23, 8:37 pace, 66 feet total ascent, 126/145 avg/max HR, 156/170 avg/max cadence, 55F, 88% RH, 7 mph NNW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 298.46 miles

I got out about 10 minutes late but I got out. The usual run on the usual "Out by the pier and around" route at the usual pace ensued. I started out a bit sluggish but pushed up the pace around mile 3 after I warmed up. My splits were 9:06, 8:39, 8:40, 8:26 and 7:44 over the last 0.45 mile.

Tuesday, 5/7/2024

9483 steps, 41/133 avg/max HR, 171.7/170.6 pounds, 21 floors climbed

Run: 4.75 miles, 41:39, 8:44 pace, 96 feet total ascent, 123/136 avg/max HR, 158/168 avg/max cadence, 45F, 81% RH, calm, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 303.21 miles

I weighed 2.4 pounds more today than yesterday??? WTH? It must have been that plate of pasta that I DIDN'T have last night? Whatever ... I took my sluggish self out for a sluggish run on my usual "Out by the pier and around" route ... and lost 1.1 pounds. My splits were 8:59, 8:46, 8:49, 8:45 and 8:26 over the last 0.75 mile.

Wednesday, 5/8/2024

8516 steps, 42/136 avg/max HR, 171.4/170.2 pounds, 18 floors climbed

Run: 4.45 miles, 38:01, 8:32 pace, 73 feet total ascent, 125/137 avg/max HR, 159/168 avg/max cadence, 54F, 94% RH, 6 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 307.66 miles

I decided that I needed a change of pace so I turned right onto the LOSP Trail and ran my "Out to Dewey Ave and around" route this morning. I felt sluggish and kept a nice and easy pace. Well ... it turned out to be a 8:32 pace. Huh? It certainly felt like a 8:52 or 9:02 pace. My thighs ached for heaven's sake. My splits were 8:50, 8:31, 8:24, 8:33 and 8:10 over the last 0.45 mile.

Thursday, 5/9/2024

8385 steps, 41/145 avg/max HR, 170.5/169.8 pounds, 14 floors climbed

Run: 4.55 miles, 38:22, 8:25 pace, 64 feet total ascent, 135/150 avg/max HR, 158/167 avg/max cadence, 46F, 93% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 312.21 miles

I got out for my usual run on my usual "Out by the pier and around" route. But ... this time I decided to push the pace from about mile 1. The result was a quicker 8:25 pace. My splits were 8:52, 8:16, 8:30, 8:29 and 7:39 over the last 0.55 mile.

Friday, 5/10/2024

11438 steps, 46/142 avg/max HR, 169.6/168.6 pounds, 23 floors climbed

Run: 4.45 miles, 38:16, 8:36 pace, 66 feet total ascent, 125/143 avg/max HR, 158/168 avg/max cadence, 50F, 82% RH, 6 mph NE wind, wind chill 48F, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 316.66 miles

I got out on my usual "Out by the pier and around" route at the usual pace at the usual time with almost the usual negative splits ... nothing unusual ... lol! My splits were 8:57, 8:41, 8:39, 8:25, 7:54 over the last 0.45 mile.

I went out a bit after 11 PM to see if I could get a look at the Northern Lights. The news and social media had been hyping it all day. Well ... I had to go out into the middle of the Lake Shore Country Club behind our townhouse to get where it was dark (about 1/4 mile from Lake Ontario. I could see it but it was vivid. I was able to take one handheld picture with my Samsung S24+ camera set to Night. I bet that all the other better pictures used a tripod and timed exposures.

Saturday, 5/11/2024

9417 steps, 41/132 avg/max HR, 169.1/168.1 pounds, 16 floors climbed

Run: 4.46 miles, 43:16, 9:42 pace, 120/138 avg/max HR, 144 avg cadence, 54F, 71% RH, 6 mph SSW wind, mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 321.12 miles

I stopped to smell a lilac bush on Beach Ave on one of my walk breaks

Well ... today should have a walk not a run day. I thought ... one more run day to make 6 ... right? Well ... everything was going well until I felt a twinge in my left hamstring as I exited the Ontario Beach Park. WTF? Well ... it hurt enough that I couldn't run on it. I lapsed into a trot/walk the rest of way. Ugh!!! Anyway ... my splits were 9:08, 8:45, 9:55, 10:34 and 10:35 over the last 0.46 mile.

Sunday, 4/28/2024 to Saturday, 5/4/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 27.10 miles.

I didn't bike this week.

I took 54,499 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1404 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/28/2024

1215 steps, 44/93 avg/max HR, 169.1/168.3 pounds, 6 floors climbed

Walk: 2.25 miles, 29:20, 13:02, 87/99 avg/max HR, 66F, 68% RH, 12 mph SW wind, cloudy

My thighs were begging for a bit of rest when I descended the steps this morning so I gave them a walk day. It was warmer so I wore ... gasp ... shorts and a short sleeve tech! I struck a brisk walking pace on my longer "Out to Beach Ave" route. I accidentally hit Bicycle on my Garmin so there was no cadence or pace/mile.

I don't run Half Marathons anymore ... but I would still them. Yellow Jacket Racing put on the Flower City Half Marathon and 5k today ... 1197 finished the Half Marathon, results here and 672 finished the 5K, results here. BTW, I ran all 10 Flower City Half Marathons between 2010 and 2019 and ran 31 other Half Marathons. I do miss running long but I don't miss the pain afterwards.

Monday, 4/29/2024

8839 steps, 44/142 avg/max HR, 170.6/169.4 pounds, 12 floors climbed

Run: 4.45 miles, 38:44, 8:42 pace, 67 feet total ascent, 126/144 avg/max HR, 156/167 avg/max cadence, 55F, 72% RH, 9 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 271.36 miles

The temp was warmer but there was a chilly breeze this morning that made me hike up the pace when I ran into it. It was a run day after a "restful" walk day on Sunday. I got out on my usual "Out by the pier and around" route at my usual nice and easy (to start off) pace. It's lighter now in the morning and there were more people than usual out. My splits were 9:00, 8:57, 8:43, 8:29 and 7:51 over the last 0.45 mile.

Tuesday, 4/30/2024

8300 steps, 46/144 avg/max HR, 170.8/169.4 pounds, 11 floors climbed

Run: 4.65 miles (estimated), 8:45 pace (estimated),

Shoes: blue/yellow Brook Glycerin GTS20 - 276.01 miles

Well ... my mileage and pace are estimated today because I forgot to start my Venu after 1.55 miles when I stopped to transfer my key from my shorts to my Zipster. I heard the key jangling and didn't want to lose it ... like another runner did recently. Oh well ... I did the usual "Out by the pier and around" route at the usual pace and wore the usual running gear ... nothing unusual.

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

I walked 7 times in April for 14.05 miles, 2.01 miles/walk and 31 times for 50.91 miles, 1.64 miles/walk so far in 2024.

I ran 25 times for 121.05 miles, 4.84 miles/run in April and 99 times for 458.61 miles, 4.63 miles/run so far in 2024.

I ran 1 race in April:

 04/09 Run Our River 5K - April - 25:01, 8:03 pace, 48th/129, 4th/9 in my M 65-69 age group, 79F, 17% RH, 10 mph S wind, partly cloudy

I took 277,726 steps in April and 1,087,063 steps so far in 2024.

Wednesday, 5/1/2024

10297 steps, 45/138 avg/max HR, 170.2/168.9 pounds, 16 floors climbed

Run: 4.45 miles, 39:09, 8:47 pace, 77 feet total ascent, 123/139 avg/max HR, 156/167 avg/max cadence, 48F, 93% RH, 3 mph NW wind, foggy

Shoes: blue/yellow Brooks Glycerin GTS20 - 280.46 miles

My left hip ached a bit and I did briefly think about a walk this morning but ... I thought I would try a run first just to check it out. Well ... it didn't hurt so I ran my usual "Out by the pier and around" route at a slightly slower nice and easy pace. It was a bit foggy. My splits were 9:18, 8:45, 8:49, 8:38 and 8:01 over the last 0.45 mile.

I stop to smell the lilac blossoms near my townhouse door every morning after my run or walk.

Thursday, 5/2/2024

9934 steps, 44/138 avg/max HR, 170.7/169.7 pounds, 14 floors climbed

Run: 4.55 miles, 39:23, 8:39 pace, 66 feet total ascent, 125/140 avg/max HR, 157/168 avg/max cadence, 54F, 77% RH, 7 mph W wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 285.01 miles

It was warm this morning so I wore shorts and a short sleeve tech! It's springtime!!! I started out nice and easy at first and then pushed the pace a bit past mile 2. I took a couple of shadow pictures. One up on Lake Ave and one in the Ontario Beach Park. My splits were 9:03, 8:45, 8:39, 8:33 and 7:56 over the last 0.55 mile.

Friday, 5/3/2024

7674 steps, 42/142 avg/max HR, 169.7, 168.8 pounds, 14 floors climbed

Run: 4.55 miles, 39:09, 8:36 pace, 63 feet total ascent, 129/147 avg/max HR, 158/168 avg/max cadence, 50F, 82% RH, 3 mph SE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 289.56 miles

I was very tired and had a solid 8.5 hours of sleep. So ... I hoped that I would have a great run, right? Well ... I mostly did. I started sluggish on my usual "Out by the pier and around" route and wondered why I was out there. Then ... I picked up the pace on Beach Ave, the Secret Sidewalk and Greenleaf Rd. Maybe seeing the sunrise over the Genesee River perked me up. My splits were 9:10, 8:36, 8:30, 8:25 and 8:05 over the last 0.55 mile.

Saturday, 5/4/2024

8240 steps, 43/140 avg/max HR, 170.2/168.6 pounds, 13 floors climbed

Run: 4.45 miles, 38:31, 8:39 pace, 131/146 avg/max HR, 157/168 avg/max cadence, 57F, 82% RH, 3 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 294.01 miles

I thought about a walk this morning since I was on a 5 day run streak. But ... I wanted a 6 day run streak so ... I ran at my usual pace on my usual "Out by the pier and around" route. Boom ... done! My splits were 9:00, 8:46, 8:35, 8:26 and 8:13 over the last 0.45 mile

Sunday, 4/21/2024 to Saturday, 4/27/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 30.33 miles.

I didn't bike this week.

I took 66,052 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1397 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/21/2024

8428 steps, 45/144 avg/max HR, 168.7, 168.1 pounds, 18 floors climbed

Run: 5.45 miles, 46:53, 8:36 pace, 71 feet total ascent, 131/150 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 241.03 miles

It was a bit chilly and windy this morning. I thought "it's late April so shorts will be fine". Anyway ...I got out for a slightly longer run on my "Out on the pier and around" route. I was a bit cold and warmed up a bit. Then ... I turned into the west wind ... it was chilly with a capital C! I couldn't do anything about it but complain to every passerby that I saw lol! Brr!!! My splits were 8:48, 8:30, 8:35, 8:48, 8:35 and 8:02 over the last 0.45 mile.

Monday, 4/22/2024

6748 steps, 45/105 avg/max HR, 167.7 pounds, 11 floors climbed

Walk: 2.25 miles, 29:40, 13:10 pace, 58 feet total ascent, 86/113 avg/max HR, 111/197 avg/max cadence, 36F, 75% RH, 5 mph WNW wind, clear

Shoes: blue Brooks Launch GTS8 - 422.30 miles

It was chilly and clear this morning. It was a walk day after 5 run days. So ... since I was walking I wore my Brooks tights on April 22nd! I set up a brisk pace and headed out on my "Out to Beach Ave" route. My splits were 13:19, 12:59 and 13:20 over the last 0.35 mile.

Tuesday, 4/23/2024

9206 steps, 44/134 avg/max HR, 169.5, 168.7 pounds, 20 floors climbed

Run: 4.55 miles, 40:23, 8:52 pace, 71 feet total ascent, 122/137 avg/max HR, 157/165 avg/max cadence, 43F, 52% RH, 7 mph SSW wind, wind chill 39F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 245.58 miles

I had a good 7 hours of uninterrupted sleep so I was well rested. I set out at a nice and easy pace on my usual "Out by the pier and around" route. My knees were a bit cranky so I didn't really enjoy the run. I got it done. My splits were 9:18, 8:49, 8:46, 8:46 and 8:33 over the last 0.55 mile.

Wednesday, 4/24/2024

10769 steps, 41/139 avg/max HR, 169.2, 168.0 pounds, 16 floors climbed

Run: 4.57 miles, 39:09, 8:34 pace, 69 feet total ascent, 128/144 avg/max HR, 157/168 avg/max cadence, 50F, 82% RH, 13 mph W wind, wind chill 46F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 250.15 miles

I got out for my usual run on my usual "Out by the pier and around" route at the usual time. I set up my usual nice and easy pace but I did push it a wee bit after I warmed up. My splits were 8:52, 8:40, 8:35, 8:31 and 7:58 over the last 0.57 mile.

Thursday, 4/25/2024

8602 steps, 40/138 avg/max HR, 169.2, 168.0 pounds, 24 floors climbed

Run: 5.55 miles, 48:04, 8:39 pace, 98 feet total ascent, 124/140 avg/max HR, 159/168 avg/max cadence, 32F, 64% RH, 6 mph ENE wind, wind chill 27F, sunny

Shoes: blue/yellow Brooks Glycering GTS20 - 255.70 miles

I needed a bit under 5 miles to get over 100 running miles for April ... so I got out and got them on my "Out on the pier and around" route. It was 28F when Alexa woke me up at 5:20 AM ... brr!!! So it was back to my trusty CW-X tights. I set up my usual nice and easy pace. It was pretty chilly running into the wind when I ran out onto the pier ... brr!!! My splits were 9:04, 8:45, 8:54, 8:35, 8:21 and 8:00 over the last 0.55 mile.

Friday, 4/26/2024

10456 steps, 41/137 avg/max HR, 169.1, 168.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:40, 8:41 pace, 66 feet total ascent, 125/145 avg/max HR, 157/169 avg/max cadence, 28F, 74% RH, calm, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 260.15 miles

It was a bit colder this morning so I wore my trusty tights with a short sleeve tech/Brooks 1/4 zip long sleeve pullover combo along with my Brooks beanie and heavy running gloves. Yes ... I usually wear the same running gear during the winter. I just know what to wear depending on the temperature and wind. Anyway ... I got out at my usual nice and easy pace on my usual "Out by the pier and around" route. My splits were 9:00, 8:45, 8:44, 8:32 and 8:04 over the last 0:45 pace.

Saturday, 4/27/2024

11843 steps, 40/138 avg/max HR, 168.8, 167.1 pounds, 19 floors climbed

Run: 6.76 miles, 58:43, 8:41 pace, 91 feet total ascent, 129/142 avg/max HR, 157/169 avg/max cadence, 54F, 80% RH, 8 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 266.91 miles

It was 26F warmer (28F to 54F) this morning so I wore shorts and a long sleeve tech along with my Brooks beanie and light runnng gloves. I knew that the Flower City Half was being run so I wanted to run at least a quarter marathon (6.55 miles). My legs were a bit tired when I headed up to Mann Rd so I turned back but ... I decided to go for it and ran onward onto the LOSP Trail out to Latta Rd. It was a new route but I did get me to 6.76 miles. My splits were 9:00, 8:51, 8:47, 8:39, 8:41, 8:32 and 8:14 over the last 0.76 mile.

Sunday, 4/14/2024 to Saturday, 4/20/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 29.20 miles.

I didn't bike this week.

I took 65,691 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1390 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/14/2024

7894 steps, 43/142 avg/max HR, 17 floors climbed

Run: 4.45 miles, 38:30, 8:39 pace, 127/143 avg/max HR, 156/167 avg/max cadence, 52F, 66% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 210.83 miles

A house on Beach Ave has a magnolia tree

Daffodils on the Secret Sidewalk

I didn't get out until around 11:30 AM. I set up a nice and easy pace on my usual "Out by the pier and around" route. There were more people out but a lot. You do see more things in the daylight LOL! My splits were 9:06, 8:35, 8:32, 8:37 and 8:06 over the last 0.45 mile.

Monday, 4/15/2024

9924 steps, 44/135 avg/max HR, 14 floors climbed

Run: 4.65 miles, 40:48, 8:46 pace, 74 feet total ascent, 127/143 avg/max HR, 158 avg cadence, 45F, 81% RH, 5 mph W wind, clear with a nice sunrise

Shoes: blue/yellow Brooks Glycerin GTS20 - 215.48 miles

I got out a bit late but I did get out for a nice and easy run on my usual "Out by the pier and around" route. It's getting lighter in the morning. I wore my Noxgear Tracer2 but not my headlamp. There were more people out walking too. The sun rose about halfway into the run. My splits were 9:06, 8:41, 9:00, 8:44 and 8:08 over the last 0.65 mile.

Tuesday, 4/16/2024

6936 steps, 41/93 avg/max HR, 7 floors climbed

Walk: 2.25 miles, 29:22, 13:03 pace, 49 feet total ascent, 83/100 avg/max HR, 113 avg cadence, 39F, 81% RH, 5 mph W wind, clear

Shoes: blue Brooks Launch GTS8 - 420.05 miles

I got for a walk after 5 consecutive run days on my longer "Out to Beach Ave" route. I hope my knees appreciated a brisk walk, lol! My splits were 13:07, 12:55 and 13:18 over the last 0.25 mile.

Wednesday, 4/17/2024

11528 steps, 44/131 avg/max HR, 168.6 pounds, 16 floors climbed

Run: 4.45 miles, 38:44, 8:42 pace, 66 feet total ascent, 122/133 avg/max HR, 158/168 avg/max cadence, 45F, 57% RH, 10 mph E wind, wind chill 40F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 219.93 miles

I got out for a run on my usual "Out by the pier and around" route at my usual nice and easy pace. I was out a mile out when I realized that I had forgotten my Brooks beanie. I was all set with my clothing but my ears were cold on the whole run. I survived but it did bother me. I reached inside to put it on when I stretched after my run which warmed up my ears. My splits were 9:05, 8:55, 8:36, 8:26 and 8:15 over the last 0.45 mile.

Thursday, 4/18/2024

10414 steps, 40/137 avg/max HR, 167.5 pounds, 13 floors climbed

Run: 4.55 miles, 39:31, 8:41 pace, 65 feet total ascent, 126/142 avg/max HR, 159/170 avg/max cadence, 55F, 88% RH, 8 mph W wind, cloudy

Shoes: blue/yellow Brooks Launch GTS20 - 224.48 miles

It was warmer today. I think I was just thinking about how cold it was yesterday so I overdressed a bit. I had to take off my Brooks beanie after a mile. I set up a "get it done" pace until I felt warm and then pushed the pace at bit. My splits were 9:03, 8:38, 8:44, 8:41 and 7:58 over the last 0.55 mile.

Friday, 4/19/2024

8814 steps, 45/132 avg/max HR, 14 floors climbed

Run: 4.55 miles, 40:22, 8:52 pace, 65 feet total ascent, 119/136 avg/max HR, 156/167 avg/max cadence, 46F, 93% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 229.03 miles

I felt a bit bloated and wanted to just roll over and go back to sleep ... but I didn't. I got out on my usual "Out by the pier and around" route at a "get it done" pace. My splits were 9:19, 8:49, 9:08, 8:40 and 8:04 over the last 0.55 mile.

Saturday, 4/20/2024

10181 steps, 47/137 avg/max HR, 167.0 pounds, 29 floors climbed

Run: 6.55 miles, 58:37, 8:57 pace, 101 feet total ascent, 125/139 avg/max HR, 153/168 avg/max cadence, 48F, 57% RH, 12 mph SW wind, wind chill 44F, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 235.58 miles

I got out for a longer run today on my "Out by the pier and to Dewey Ave" route. I set up a nice and easy pace. I even stopped to take some pictures and looked around. It was such a beautiful day to run! My splits were 9:06, 8:44, 8:49, 10:15 (I took a few pictures on the Secret Sidewalk), 8:30, 8:39 and 8:15 over the last 0.55 mile.

Some flowers on the Secret Sidewalk

The magnolia tree on Beach Ave is in full bloom

A out of focus magnolia bloom

One of 5 or 6 magnolia trees near the Pelican's Nest on River St

A beautiful day deserves some pictures!

Sunday, 4/7/2024 to Saturday, 4/13/2024 - Run Our River 5K - April

I walked 3 times this week, 5.65 miles.

I ran 6 times this week, 25.84 miles.

I didn't bike this week.

I took 69,885 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1383 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/7/2024

10549 steps, 43/135 avg/max HR, 12 floors climbed

Run: 5.05 miles, 44:25, 8:47 pace, 72 feet total ascent, 124/139 avg/max HR, 156/167 avg/max cadence, 46F, 57% RH, 7 mph NE wind, wind chill 43F, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 185.59 miles

I got a bit extra on my run when I didn't press the start on my Venu. I pressed Start after 1/2 mile and headed back to start over on my usual "Out by the pier and around" route. I set up a slow and steady pace until my legs got warm. Then I picked it up a bit. My splits were 9:15, 8:44, 8:56, 8:44 and 8:22.

I received my Hestia and a solar filter a couple weeks ago. What is a Hestia you ask, link here? A Hestia is a 25X telescope that looks sort of like a book that can be somewhat hooked up to a cell phone camera. I bought it off of Kickstarter several months ago and it finally got it. I probably paid too much and it will probably end up as a expensive paperweight but whatever. Anyway ... I got it out on Sunday on a clear day to get it ready. I had found a Facebook post from a guy in OH that explained some of his tricks and tips. They did prove useful.

I took a picture of a nearby roof to get used to focusing it. Then I put on the solar filter and took a picture of the sun. I don't know if it was entirely in focus but it seemed OK.

Monday, 4/8/2024

5980 steps, 42/86 avg/max HR, 169.7 pounds, 9 floors climbed

Walk: 1.65 miles, 22:33, 13:39 pace, 13 feet total ascent, 82/90 avg/max HR, 120/130 avg/max cadence, 34F, 75% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 413.80 miles

I opted for a brisk walk this morning after 5 consecutive run days. I know that I can't run every day but I wish I could! My splits were 13:44 and 13:32 over the last 0.65 mile.

Well ... today was the day ... a full solar eclipse going right overhead in Rochester NY for the first time since January 1925 ... and it was fully overcast!!! There were clouds all the way from Erie PA to Syracuse NY. 

What I saw at 3:20 PM

What Bill Wisniewski, Christine's oldest brother, saw in Ravenna OH. It's all about location, location and location!

I stood outside and yes ... it got quickly (within 15 seconds) dark at 3:20 PM and just as quickly light at 3:23 PM. I did see light to the north over Lake Ontario during the eclipse. Oh well!!!

Gray, Darker Gray, Gray

Perhaps it was the Death Star?

A Buffalo themed meme (it should add 13 seconds too)

The meme reaction to our "spectacular", "once in a lifetime" solar eclipse was swift, lol! Maybe I should travel to either western Iceland or northern Spain for the 2026 solar eclipse?

Tuesday, 4/9/2024

14727 steps, 42/151 avg/max HR, 169.6 pounds, 6 floors climbed

Walk: 1.65 miles, 21:49, 13:14 pace, 13 feet total ascent, 86/97 avg/max HR, 117 avg cadence, 45F, 70% RH, 5 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 415.45 miles

I got out for another brisk walk on my usual "Out to Ling Rd" route to save my legs (a bit) for a race tonight. My splits were 13:19 and 13:05 over the last 0.65 mile.

Yes ... it was sunny today ... the day after a once in a lifetime solar eclipse here in Rochester NY!!!!

Tonight was the April edition of the 6 race Run Our River 5K series. I headed down to the venue in plenty of time for the 6:15 PM start. I got my series bib and settled in for a warm 5K. The usual temp in April was high 40s so it was 30F warmer.

Run: 1.05 miles, 9:28, 9:01 pace, 7 feet total ascent, 124/134 avg/max HR, 154/161 avg/max cadence]

Shoes: blue/yellow Brooks Glycerin GTS20 - 186.64 miles

Run: 3.14 miles, 25:06, 7:59 pace, 9 feet total ascent, 144/153 avg/max HR, 161/172 avg/max cadence, 79F, 17% RH, 10 mph S wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 189.78 miles

I got out a slow 1 mile warm up and had 10 minutes before the race started. And ... we were off! I went out too fast in mile 1. When I passed Wendy "Flash" Abbot just before mile 1 I knew that I had started out a bit too fast. She passed me back before mile 2. I was a bit gassed but I hung on. And ... the time was just past 25 minutes when I crossed the line. I walked a bit and drank some water. Done!!!

I did OK. My official chip time was 25:01, gun time 25:09. I was 48th out of 129, 4th out of 9 in my M 65-69 age group, results here. My splits were 7:55, 8:09, 8:02 and 7:06 over the last 0.14 mile.

Wednesday, 4/10/2024

7083 steps, 42/98 avg/max HR, 9 floors climbed

Walk: 2.35 miles, 30:48, 13:07 pace, 66 feet total ascent, 86/103 avg/max HR, 120/194 avg/max cadence, 61F, 63% RH, 9 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 417.80 miles

I felt a bit tired this morning so I opted for a slight longer but still brisk walk on my "Out to Dewey Ave" route. It was warm, windy and cloudy. I still wore my Noxgear Tracer2 lighted vest and listened to the bird chirp up a storm. My splits were 12:54, 12:57 and 14:08 over the last 0.35 mile.

Thursday, 4/11/2024

9586 steps, 42/139 avg/max HR, 19 floors climbed

Run: 5.05 miles, 44:03, 8:43 pace, 43 feet total ascent, 128/141 avg/max HR, 160/171 avg/max cadence, 50F, 87% RH, 6 mph E wind, rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 194.83 miles.

Yes ... it was dark, rainy and windy. Most people would have heard the rain at 5:20 AM, rolled over and went back to sleep. But ... I am a runner and a run was to done. So ... I got up, got dressed, grumbled a bit and got out there. I headed out at my usual pace on my "Out to Island Cottage" route which keeps me on the LOSP Trail and off the road. Just an out and back ... boom ... done. My splits were 57, 53, 37, 38 and 31. I was drenched when I came in. My Brooks 1/4 zip long sleeve pullover weighed a couple pounds more and my shorts were dripping. I was a bit cold so I went straight upstairs to take a warm shower.

Friday, 4/12/2024

10063 steps, 42/144 avg/max HR, 9 floors climbed

Run: 5.05 miles, 44:18, 8:46 pace, 36 feet total ascent, 130/148 avg/max HR, 160/165 avg/max cadence, 63F, 88 % RH, 10 mph SSW wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 199.88 miles

It was warmer, a bit more windy and wasn't raining as hard as yesterday when I stepped outside for my run. So ... it was a bit of progress I guess. I kept to the "Out to Island Cottage" route to keep off the road again. My splits were 8:59, 9:04, 8:43, 8:34 and 8:32. It was as raining as hard but I think I was just as wet as yesterday though.

Saturday, 4/13/2024

11897 steps, 44/140 avg/max HR, 9 floors climbed

Run: 6.5 miles, 57:20, 8:41 pace, 39 feet total ascent, 129/143 avg/max HR, 159/169 avg/max cadence, 39F, 87% RH, 21 WNW wind, wind chill 30F, sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 206.38 miles

It was a colder, windier and yes ... still sprinkling a bit when I headed out for a run this morning. I wanted to avoid the cars like the 2 days so I headed out on the LOSP Trail. I wanted a longer run so I headed out on Island Cottage to the Char. It was a stiff run heading out for sure but I had a nice tailwind on the way back. My splits were 8:58, 8:57, 8:51, 8:39, 8:28, 8:29 and 8:14 over the last 0.5 mile.