Sunday, 8/25/2024 to Saturday, 8/31/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 28.50 miles.

I didn't bike this week.

I took 61,196 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 CelsusSound S800C 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 1523 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/25/2024

8614 steps, 44/135 avg/max HR, 172.5/171.4 pounds, 20 floors climbed

Run: 4.55 miles, 42:28, 9:20 pace, 66 feet total ascent, 122/139 avg/max HR, 151/168 avg/max cadence, 70F, 73% RH, 3 mph N wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 91.15 miles

I got out a bit late for a run on my usual "Out by the pier and around" route. I normally don't have any trouble holding my pace on a run. Today I did. I just didn't have any gumption or breath this morning. I guess every run can't be good. My splits were 8:44, 8:34, 10:15, 10:07 and 8:40 over the last 0.55 mile.

Monday, 8/26/2024

11714 steps, 42/137 avg/max HR, 172.6/171.2 pounds, 10 floors climbed

Run: 5.25 miles, 44:43, 8:31 pace, 57 feet total ascent, 125/140 avg/max HR, 159/168 avg/max cadence, 61F, 88% RH, 7 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 96.40 miles

I got out for a run on my longer "Out to Island Cottage Rd" route. I needed a bit over 4 miles to get over 100 running miles so any of my usual routes would have done it. I just wanted an out and back without as little traffic as possible. There weren't any people or bicyclists out either. My splits were 8:49, 8:33, 8:35, 8:26, 8:18 and 8:07 over the last 0.25 mile.

Tuesday, 8/27/2024

7854 steps, 44/133 avg/max HR, 171.9/170.3 pounds, 15 floors climbed

Run: 4.55 miles, 40:48, 8:58 pace, 66 feet total ascent, 122/138 avg/max HR, 155/167 avg/max cadence, 66F, 88% RH, 8 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 100.95 miles

I couldn't get my carcass out of bed when my Alexa alarm went off at 5:20 AM ... so I waited until after I punched into Ricoh to get out for my usual run. Shh ... but my Ricoh supervisor works in GA, his boss works in TX, I just visited my L3Harris buildings and their Ricoh printers yesterday, Ricoh printers are reliable, and I have a 4 hour response time ... so I could have spent time on my couch or time out running. Anyway ... I got out and got it done on my usual "Out by the pier and around" route. My splits were 9:08, 8:48, 9:07, 9:03 and 8:33 over the last 0.55 mile. 

Wednesday, 8/28/2024

7944 steps, 45/123 avg/max HR, 172.4/172.3 pounds, 9 floors climbed

Walk: 2.35 miles, 33:32, 14:16 pace, 68 feet total ascent, 112/129 avg/max HR, 117/128 avg/max cadence, 75F, 78% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 487.11 miles

My right hip felt a bit off so I opted for a nice walk on my usual "Out to Beach Ave" route this morning. It was warm and really humid so a walk was a lot less sweaty than a run would have been too. My splits were 14:38, 13:54 and 14:21 over the last 0.35 mile.

Thursday, 8/29/2024

7094 steps, 42/137 avg/max HR, 174.3/172.7 pounds, 13 floors climbed

Run: 4.45 miles, 37:56, 8:31 pace, 80 feet total ascent, 124/142 avg/max HR, 157/172 avg/max cadence, 66F, 73% RH, 5 mph E wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 105.40 miles

I got out for my usual run at my usual pace on one of my usual routes. Today it was the "Out to Dewey Ave and around" route. It was a bit dark out at 6:05 AM but it was light enough to see. I set up my usual nice and easy pace (for me at least). My splits were 8:54, 8:35, 8:27, 8:29 and 7:45 over the last 0.45 mile.

Friday, 8/30/2024

9590 steps, 42/140 avg/max HR, 173.6/172.1 pounds, 15 floors climbed

Run: 4.55 miles, 38:27, 8:27 pace, 65 feet total ascent, 127/147 avg/max HR, 157/167 avg/max cadence, 63F, 94% RH, calm, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 109.95 miles

I got on my usual "Out by the pier and around" route. I saw a runner coming out by pier. He turned to run on the boardwalk along the Ontario Beach Park right in front of me. He had my pace so I didn't try to pass. He pulled ahead a bit and then turned off. I continued my route. I could hear a runner behind me when I exited the Secret Sidewalk onto Beach Ave. I figured it was him. He continued on Beach Ave when I turned onto Greenleaf Rd. We didn't say a word to each other ... we were just running. It's unusual for me to see a runner in the morning and even more unusual to see someone who runs my pace. Anyway ... me splits were fast: 8:57, 8:29, 8:18, 8:19 and 7:54 over the last 0.55 mile.

Saturday, 8/31/2024

8386 steps, 44/138 avg/max HR, 173.1/171.0 pounds, 11 floors climbed

Run: 5.15 miles, 45:07, 8:46 pace, 42 feet total ascent, 129/143 avg/max HR, 157/171 avg/max cadence, 73F, 83% RH, 5 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 115.10 miles

I got out a bit later than usual on my slightly long "Out to Island Cottage Rd" route. It was warm and humid so I set up a nice and easy pace. I got a bit tired on the way back and took 2 walk breaks. My splits were 8:44, 8:43, 8:39, 8:36, 9:09 and 8:25 over the last 0.15 mile.

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

I took 6 walks in August for 14.1 miles, 2.35 miles/walk and 60 walks so far in 2024 for 113.47 miles, 1.89 miles/walk.

I took 27 runs in August for 119.75 miles, 4.44 miles/run and 207 runs so far in 2024 for 908,92 miles, 4.39 miles/run.

I ran 1 race in August.

 08/13 Run Our River 5K - August 25:07, 8:03 pace, 56th out of 133, 5th out of 7 in my M 60-69 age group, 78F, 45% RH, 9 mph NW wind, cloudy

I took 266,297 steps in August and 1,164,167 steps so far in 2024.

Sunday, 8/18/2024 to Saturday, 8/24/2024

I walked twice this week, 4.70 miles.

I ran 5 times this week, 23.25 miles.

I didn't bike this week.

I took 52,878 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 CelsusSound S800C 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 1516 day steak (4 years, 1.5 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/17). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/18/2024

4869 steps, 42/100 avg/max HR, 173.1 pounds, 11 floors climbed

Walk: 2.35 miles, 29:01, 12:20 pace, 50 feet total ascent, 92/105 avg/max HR, 122 avg cadence, 70F, 88% RH, 3 mph SSE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 482.41 miles

I was out for a walk today after 5 run days in a row. I set up a really brisk pace on my "Out to Beach Ave" route. My splits were 12:08, 12:21 and 12:55 over the last 0.35 mile.

Monday, 8/19/2024

8814 steps, 42/142 avg/max HR, 173.8 pounds, 18 floors climbed

Run: 5.25 miles, 45:18, 8:38 pace, 42 feet total ascent, 129/149 avg/max HR, 158/168 avg/max cadence, 64F, 94% RH, 12 NNW wind, a few sprinkles

Shoes: blue/green Brooks Glycerin GTS20 - 68.60 miles

I couldn't find much motivation this morning but I slowly got some after it got a bit lighter. I got out around 6:30 AM. I set up a nice and easy pace. It was a bit misty when I started out and sure enough I got sprinkled on for a bit. I thought I was going to get drenched but it stopped after a mile. I started coughing on the way back for a mile. I stopped to cough at mile 4 and almost puked. I must have coughed up a bug! I was fine afterwards and ran home. My splits were 8:47, 8:42, 8:46, 8:35, 8:34 and 7:34 over the last 0.25 mile.

Tuesday, 8/20/2024

11092 steps, 41/131 avg/max HR, 174.2 pounds, 17 floors climbed

Run: 4.45 miles, 39:23, 8:51 pace, 81 feet total ascent, 122/137 avg/max HR, 158/168 avg/max cadence, 57F, 57% RH, 6 mph NNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 73.05 miles

I got out on time this morning. It is getting darker around 6 AM but I found motivation this morning. I set up a nice and easy pace. It was much windier than the reported 6 mph. It slowed me down when I turned into the wind. My splits were 9:15, 8:38, 9:00, 8:48 and 8:10 over the last 0.45 mile.

Wednesday, 8/21/2024

7166 steps, 40/128 avg/max HR, 174.6/173.2 pounds, 13 floors climbed

Run: 4.45 miles, 37:23, 8:24 pace, 75 feet total ascent, 123/138 avg/max HR, 159 avg cadence, 52F, 87% RH, 6 mph W wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 77.50 miles

It was a bit cooler this morning. I still wore shorts and a short sleeve tech. I think the chill did propel me a bit though, lol! I set up a nice and easy pace to start off on my "Out to Dewey Ave and around" route and then kicked it up once I hit Dewey Ave. My splits were 8:43, 8:30, 8:19, 8:25 and 7:37 over the last 0.45 mile.

Thursday, 8/22/2024

7587 steps, 41/139 avg/max HR, 173.7/172.4 pounds, 12 floors climbed

Run: 4.55 miles, 39:19, 8:38 pace, 81 feet total ascent, 122/137 avg/max HR, 158/168 avg/max cadence, 54F, 88% RH, 5 mph W wind, clear with a nice sunrise

Shoes: blue/green Brooks Glycerin GTS20 - 82.05 miles

I got out at the usual time for my usual run on my usual "Out by the pier and around" route at my usual pace. I just get out there and get it done. My splits were 9:15, 8:38, 9:00, 8:48 and 8:10 over the last 0.55 mile.

Friday, 8/23/2024

7728 steps, 41/138 avg/max HR, 173.2/172.0 pounds, 15 floors climbed

Run: 4.55 miles, 38:18, 8:25 pace, 79 feet total ascent, 125/142 avg/max HR, 159/170 avg/max cadence, 55F, 94% RH, 5 mph WSW wind, clear with a nice sunrise

Shoes: blue/green Brooks Glycerin GTS20 - 86.60 miles

I got out on my "other" usual "Out to Dewey Ave and around" route. I always seem to run faster on this route and today was no different. I set up a nice and easy pace at first and then kicked it up when I got to Dewey Ave. My splits were 8:47, 8:31, 8:19, 8:28 and 7:40 over the last 0.55 mile.

Saturday, 8/24/2024

5622 steps, 40/97 avg/max HR, 173.9/172.8 pounds, 11 floors climbed

Walk: 2.35 miles, 30:42, 13:04 pace, 56 feet total ascent, 91/101 avg/max cadence, 118 avg cadence, 72F, 61% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 484.76 miles

I got out around noon for a brisk walk on my usual "Out to Beach Ave" route. There is a lot more traffic and it's a lot brighter at noon! My splits were 12:39, 13:12 and 13:53 over the last 0.35 mile.

Sunday, 8/11/2024 to Saturday, 8/17/2024 - Run Our River 5K - August

I walked twice this week, 4.70 miles.

I ran 7 times this week, 26.84 miles.

I didn't bike this week.

I took 65,391 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 CelsusSound S800C 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 1509 day steak (4 years, 1.5 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/11/2024

8209 steps, 41/144 avg/max HR, 172.4 pounds, 10 floors climbed

Run: 5.15 miles, 43:57, 8:31 pace, 46 feet total ascent, 127/147 avg/max HR, 157/207 avg/max cadence, 64F, 73% RH, 7 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 41.66 miles

I got out a bit late so I chose my shady "Out to Island Cottage Rd" route. I set up the usual nice and easy pace to start out and picked it when I got warmed up. There were a lot of bicycles on the LOSP Trail. My splits were 8:43, 8:37, 8:38, 8:28, 8:19 and 7:55 over the last 0.15 mile.

Monday, 8/12/2024

9335 steps, 44/128 avg/max HR, 172.9 pounds, 13 floors climbed

Walk: 2.35 miles, 30:50, 13:08 pace, 52 feet total ascent, 115/134 avg/max HR, 116 avg cadence, 59F, 94% RH, 8 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 477.71 miles

I got out for a brisk walk on my usual "Out to Beach Ave" route after 5 run days. My splits were 13:03, 13:06 and 13:27 over the last 0.35 mile.

Tuesday, 8/13/2024

12854 steps, 44/149 avg/max HR, 172.1 pounds, 18 floors climbed

Walk: 2.35 miles, 32:38, 13:54 pace, 50 feet total ascent, 117/133 avg/max HR, 117/126 avg/max cadence, 61F, 94% RH, 3 mph WSW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 480.06 miles

It was the morning before a Run Our River 5K so I got out for another brisk walk on my usual "Out to Beach Ave" route. My splits were a bit slower: 13:55, 13:44 and 14:16 over the last 0.35 mile.

Run: 1.05 miles, 9:32, 9:04 pace, 0 feet total ascent, 115/128 avg/max HR, 153/160 avg/max cadence, 78F, 650% RH, 9 mph NNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 42.71 miles

Run: 3.14 miles, 25:15, 8:03 pace, 10 feet total ascent, 141/151 avg/max HR, 160/171 avg/max cadence, 78F, 45% RH, 9 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 45.85 miles

Tonight's race was the Run Our River 5K - August. I had all my gear at L3Harris B601 ... but I forgot my socks. I thought of just wearing my work socks but ... I had time so I headed home for a few minutes, changed and headed back to the race venue by 5:45 PM. I had plenty of time for a 1.05 mile warm up run.

And ... we were off! I started out nice and easy alongside Prem Kumar who had run in the Paris Our Friends marathon on Saturday (it was hilly with 1400' of elevation change) after the Mens Elite Marathon. Prem still dropped me after 100 yards, lol. I ran my usual "faster than I should" first mile and hung on 2nd and 3rd miles. The Runsignup.com results are here. I was 56th out of 133 and 5th out of 7 in my M 60-69 age group. My splits were 7:57, 8:10, 8:00 and 8:18 over the last 0.14 mile.

Wednesday, 8/14/2024

9371 steps, 44/136 avg/max HR, 172.5 pounds, 14 floors climbed

Run: 3.25 miles, 27:47, 8:32 pace, 30 feet total ascent, 126/140 avg/max HR, 155/167 avg/max cadence, 81F, 42% RH, 8 mph NW wind, sunny

Run: blue/green Brooks Glycerin GTS20 - 49.10 miles

I needed more sleep this morning so I slept in. I got out after work for a 5K on my "Out to Dewey Ave" route. It was hot and a lot sunnier than I was used to. I thought I ran slow but clocked a 8:32 pace ... weird. My splits were 8:48, 8:23, 8:28 and 8:24 over the last 0.25 mile.

Thursday, 8/15/2024

7559 steps, 44/138 avg/max HR, 173.2 pounds, 13 floors climbed

Run: 4.65 miles, 39:54, 8:34 pace, 30 feet total ascent, 71 feet total ascent, 125/142 avg/max HR, 158/170 avg/max cadence, 59F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 53.75 miles

Well ... back to the usual. I was up at the usual time, got out at the usual time, set up the usual nice and easy pace, chose the usual "Out by the pier and around" route and got the usual endorphins. Sweet! My splits were a bit all over the place: 9:00, 8:20, 8:51, 8:34 and 7:53 over the last 0.65 mile.

Friday, 8/16/2024

10397 steps, 43/140 avg/max HR, 174.0 pounds, 11 floors climbed

Run: 5.15 miles, 43:20, 8:25 pace, 39 feet total ascent, 129/143 avg/max HR, 159/168 avg/max cadence, 63F, 94% RH, 3 mph SSW wind, clear and a nice sunrise

Shoes: blue/green Brooks Glycerin GTS20 - 58.90 miles

I got out a bit late due to a GI issue. I headed west on the LOSP Trail at a nice and easy pace (at first). I kicked it up a bit. I decided to go a bit longer and headed out to Island Cottage Rd and back. I pushed a bit by pumping my arms a bit. My splits were 8:39, 8:24, 8:28, 8:16, 8:22 and 7:44 over the last 0.15 mile. Boom!

Saturday, 8/17/2024

7666 steps, 41/139 avg/max HR, 173.4 pounds, 17 floors climbed

Run: 4.45 miles, 38:27, 8:38 pace, 73 feet total ascent, 127/142 avg/max HR, 157/165 avg/max cadence, 73F, 78% RH, 7 mph S wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 63.35 miles

I got out for another usual run on my usual "Out by the pier and around" route at my usual pace. No worries. My splits were 9:03, 8:28, 8:29, 8:36 and 8:29 over the last 0.45 mile.

Sunday, 8/4/2024 to Saturday, 8/10/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 27.50 miles.

I didn't bike this week.

I took 57,749 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 CelsusSound S800C 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 1502 day steak (4 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/4/2024

8998 steps, 41/133 avg/max HR, 22 floors climbed

Run: 4.35 miles, 37:35, 8:38 pace, 247 feet total ascent, 123/136 avg/max HR, 157/167 avg/max cadence, 64°F, 94% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 13.36 miles

Today's run was out from the Super 8 in Medina OH where my darling wife, Christine, and I had spent the night after going to a Barn Party at Beth, her daughter, and her husband, Nick, on Saturday. I got a night of fitful sleep of about 5.5 hours after waking up to Christine's snoring. It's all good. I got out for what I thought would be an easy run. Well ... on the way back I wandered into some subdivisions and got lost. I pulled out my phone used Google Maps to navigate back to the Super 8. There was a bit of danger since the hilly roads I ran on had absolutely NO shoulders. I stepped off the road whenever a car came in my direction. So ... a bit exciting and a bit of extra mileage. My splits were 8:30, 8:28, 9:28, 8:18 and 8:08 over the last 0.35 mile.

Our 2 queen room at Super 8. Each bed only has 3 small soft pillows and the refrigerator rattled until I put my shorts under it.

We headed back to NY around 11 AM. We stopped at Buehler's in Medina. Buehlers's is a grocery store but so much more. It's like Wegmans used to be. It had produce, groceries, get-it-now food, wine, liquor, an attached ACE hardware store and curbside grocery pickup. Wow!

I saw more than a few Trump 2024 Save America yard signs in rural OH. There was even a rally on top of a bridge on I-271 ... I gave them the one finger salute. Words can't describe how much I hate the Trump/Vance ticket. Harris 2024 all the way ... UPDATE on 8/6 ... Harris/Walz 2024!!!

Monday, 8/5/2024

7586 steps, 42/138 avg/max HR, 173.8 pounds, 17 floors climbed

Run: 4.45 miles, 37:48, 8:30 pace, 71 feet total ascent, 127/141 avg/max HR, 159 avg cadence, 66F, 94% RH, 6 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 17.81 miles

I was back to the grind ... a usual run at a bit quicker than normal pace on my "Out to Dewey Ave and around" route. Done! My splits were 8:48, 8:29, 8:16, 8:33 and 8:14 over the last 0.45 mile.

Tuesday, 8/6/2024

7998 steps, 42/100 avg/max HR, 173.5 pounds, 9 floors climbed

Walk: 2.35 miles, 31:24, 13:21 pace, 44 feet total ascent, 82/103 avg/max HR, 119 avg cadence, 70F, 94% RH, 6 mph ENE wind, overcast

Shoes: blue Brooks Launch GTS8 - 475.36 miles

I got out for a brisk walk after 5 run days on my usual "Out to Beach Ave" route. It was a bit dark at the dark since it was overcast. My splits were 13:39, 13:12 and 13:00 over the last 0.35 mile.

Kamala Harris picked the governor of Minnesota, Tim Walz as her running mate this morning. A solid pick. Then they left on a tour of the swing states, Pennsylvania, Wisconsin, Michigan, Arizona and Nevada. I have a lot of political memes ... trust me. I will say that I am looking to voting for Harris and BLUE down the ballot. Trump will lose and will probably be in prison in the future ... I hope!

Wednesday, 8/7/2024

9578 steps, 47/139 avg/max HR, 174.6 pounds, 10 floors climbed

Run: 5.15 miles, 45:16, 8:47 pace, 40 feet total ascent, 127/142 avg/max HR, 156/165 avg/max cadence, 64F, 77% RH, 3 mph ESE wind, sunny

Shoes: blue/green Glycerin GTS20 - 22.96 miles

I need to sleep in so I pushed my run until a bit after 8 AM. I chose my "Out to Island Cottage Rd" route to keep in the shade. My splits were 8:57, 8:59, 8:51, 8:38, 8:34 and 8:24 over the last 0.15 mile.

Thursday, 8/8/2024

7730 steps, 44/131 avg/max HR, 174.2 pounds, 12 floors climbed

Run: 4.55 miles, 42:47, 9:24 pace, 76 feet total ascent, 118/134 avg/max HR, 151/168 avg/max cadence, 66F, 83% RH, 8 mph E wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 27.51 miles

I just wasn't feeling it this morning on my usual "Out by the pier and around" route. I saw a plastic bag holding what I thought was a yesterday's edition of USA Today in the middle of the road at Latta Rd and Lake Ave and picked it up. It weighed about a pound. I carried the rest of the way and it threw off my gait while I shifted it from my right to left hand and back. I walked most of the Secret Sidewalk. I guess I can't have a good run every time I head out. My splits were 8:38, 8:38, 9:43, 11:06 and 8:30 over the last 0.55 mile.

Friday, 8/9/2024

8406 steps, 46/140 avg/max HR, 173.6 pounds, 26 floors climbed

Run: 4.45 miles, 37:22, 8:24 pace, 72 feet total ascent, 128/142 avg/max HR, 159/167 avg/max cadence, 73F, 94% RH, 7 mph E wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 31.96 miles

The first remnants of Debbie came through a bit after my alarm went off at 5:20 AM. I briefly thought of bagging my run but it stopped after about 10 minutes. I got out a bit late so I think I hiked up my pace on my "Out to Dewey Ave and around" route. My splits were 8:32, 8:20, 8:19, 8:26 and 17 over the last 0.45 mile.

Saturday, 8/10/2024

7453 steps, 42/146 avg/max HR, 173.5 pounds, 21 floors climbed

Run: 4.55 miles, 38:17, 8:24 pace, 67 feet total ascent, 137/152 avg/max HR, 159/168 avg/max cadence, 63F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 36.51 miles

I got out for my usual race on my usual "Out by the pier and around" route. There was a lot of activity at the Ontario Beach Park. Different groups were setting up for beach volleyball and youth beach soccer. I was a bit amazed by my pace. I did have to slow down to slalom through people on the boardwalk. My splits were 8:30, 8:25, 8:24, 8:32 and 7:59 over the last 0.55 mile.

Sunday, 7/28/2024 to Saturday, 8/3/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 25.61 miles.

I didn't bike this week.

I took x 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 CelsusSound S800C 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 1495 day steak (4 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/28/2024

7252 steps, 43/136 avg/max HR, 13 floors climbed

Run: 4.45 miles, 38:38, 8:41 pace, 63 feet total ascent, 124/140 avg/max HR, 158/167 avg/max cadence, 64F, 77% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 594.33 miles

I got out for a nice run on my usual "Out by the pier and around" route. There were a lot of people out walking their dogs. Nothing unusual. My splits were 8:59, 8:28, 8:31, 8:54 and 8:20 over the last 0.45 mile.

Monday, 7/29/2024

12031 steps, 43/137 avg/max HR, 172.7 pounds, 12 floors climbed

Run: 4.35 miles, 37:09, 8:32 pace, 74 feet total ascent, 125/140 avg/max HR, 159/168 avg/max cadence, 64F, 88% RH, 6 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 598.68 miles

It was just as humid as usual this morning. I briefly thought that "I got 100 miles for July in the bag ... why not walk?" ... well ... I ran. I chose my other usual "Out to Dewey Ave and around" route. I always seem to run faster on this route and today was not different. I started to drip sweat at mile 1. My splits were 8:49, 8:41, 8:25, 8:27 and 7:59 over the last 0.35 mile.

Tuesday, 7/30/2024

5499 steps, 42/132 avg/max HR, 173.8 pounds, 11 floors climbed

Run: 3.15 miles, 27:17, 56 feet total ascent, 120/137 avg/max HR, 158/168 avg/max cadence, 68F, 88% RH, 5 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 601.83 miles

I knew it was going to warm and humid so I dawdled a bit. I was a bit happy that I had to wait a bit more while I charged my Garmin Venu from 18% to 56%. But ... I did get out. I cut it short to my "Out to Stutson St Overlook" route. My splits were 8:58, 8:50, 8:20 and 7:42 over the last 0.15 mile.

Wednesday, 7/31/2024

8830 steps, 44/93 avg/max HR, 174.6 pounds, 12 floors climbed

Walk: 2.35 miles, 30:57, 13:10 pace, 57 feet total ascent, 83/96 avg/max HR, 119/138 avg/max cadence, 72F, 94% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 473.01 miles

It was warmer and just as humid as yesterday. I took a walk today on my usual "Out to Beach Ave" route on the last day of July. I like to start out a month with 4 or 5 runs so I thought a walk today after 4 run days was wise. I worked up a bit of sweat at my brisk pace. My splits were 13:18, 13:04 and 13:07 over the last 0.35 mile.

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

I took 7 walks for 14.65 miles, 2.09 miles/walk in July and 54 walks for 99.37 miles, 1.84 miles/walk so far in 2024.

I took 27 runs for 113.48 miles, 4.20 miles/run in July and 181 run for 793.82 miles, 4.39 miles/run so far in 2024.

I ran 3 races in July:

 7/9 Run Our River 5K - July, 23:49, 8:22 pace, 48th out of 105, 7th out of 11 in my M 60-69 age group, 81F, 72% RH, calm, cloudy

 7/17 On XC in the Park, 1.24 miles, 11:27, 9:39, 49th out of 129, 79F, 49% RH, 6 mph WNW wind, partly cloudy

 7/21 Jungle Jog 5K, 25:43, 8:18 pace, 79th out 704, 2nd out of 18 in my M 65-69 age group, 63F, 83% RH, 8 mph SW wind, cloudy

I took 276,728 steps in July and 1,897,870 steps so far in 2024.

Thursday, 8/1/2024

8028 steps, 42/122 avg/max HR, 175.5 pounds, 14 floors climbed

Run: 4.65 miles, 51:40, 11:07 pace, 103/125 avg/max HR, 137 avg cadence, 68F, 94% RH, 5 mph W wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 606.48 miles

It was warm and humid as usual to start the first day of August. I started out really nice and easy on my usual "Out by the pier and around" route. I felt a slight pain behind my left knee around mile 2. I went into a run/walk and then into a walk around mile 3 when I got a pain in my right big toe. I think it's time to retire my blue/yellow Brooks Glycerin GTS20 shoes! My splits were 8:25, 9:06, 9:23, 13:26 and 17:28 over the last 0.65 mile. 

I set up my remaining GRTC Rochester Runner of the Year. I will not run the Black Diamond Express Half (a bit too pricey by now and a bit too long for me) or the Oak Tree 5K (a bit too far for a 5K) but I signed up for the Heritage Hero 5K, Grocery Run 10K (a new race and route for me), Scare Brain Cancer Away 5K (I love this course) and the Race with Grace 10K (an old favorite).

 

Friday, 8/2/2024

10502 steps, 46/141 avg/max HR, 174.6 pounds, 10 floors climbed

Run: 4.46 miles, 38:41, 8:41 pace, 69 feet total ascent, 125/142 avg/max HR, 158/170 avg/max cadence, 72F, 94% RH, calm, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 4.46 miles

I changed my shoes to a blue/green Brooks Glycerin GTS20 this morning. My old blue/yellow Brooks Glycerin GTS20 will become my everyday shoe. I got out on yet another warm and humid morning on my usual "Out to Dewey Ave and around" route. My new shoes were certainly more "cushy". I set up a nice and easy pace. I scruffed my shoes for a bit until I got used to them. My splits were 8:55, 8:50, 8:33, 8:42 and 8:03 over the last 0.46 mile.

Saturday, 8/3/2024

10553 steps, 40/129 avg/max HR, 174.2/171.8 pounds, 27 floors climbed

Run: 4.55 miles, 40:54, 8:59 pace, 91 feet total ascent, 120/131 avg/max HR, 155/167 avg/max cadence, 73F, 89% RH, 7 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 9.01 miles

A flower begged for a picture at mile 3.26

I got out for a nice and easy run on my usual "Out by the pier and around" route. It was warm and humid (AF as the young'ens say) yet again. This entire summer so far has seemed to be as humid AF. I took a couple walk breaks in mile 4. My splits were 9:05, 8:40, 8:49, 9:32 and 8:42 over the last 0.45 mile.

Sunday, 7/21/2024 to Saturday, 7/27/2024 - Jungle Jog 5K

I walked once this week, 2.35 miles.

I ran 6 times this week, 25.93 miles.

I didn't bike this week.

I took 69,996 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 CelsusSound S800C 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 1488 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/20/2024

11648 steps, 43/139 avg/max HR, 175.2/173.5 pounds, 19 floors climbed

Run: 3.07 miles, 28:45, 8:07 pace, 122 feet total ascent, 131/149 avg/max HR, 160/177 avg/max cadence, 63F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 567.12 miles

I signed up for race #6 on the 2024 RROY series a few days ago. The race venue was the Rochester Zoo, a 13 minute drive. This was my first Jungle Jog 5K. Well ... it drew a LOT of young families. I had to park in the farthest parking lot from Zoo and walk 15 minutes to get to the start line down on the other side of Trout Pond. I used to run around the Zoo back when I lived in Seneca Manor Apartments from 2008 to 2015 so I knew the area (both road and trail).

I didn't take a warm up run. And ... we were off! I had lined up near the front so I got passed by a lot of runners at first. I resisted the urge to go out with them. The run up the hill out of Trout Pond was a bit challenging ... mile 1. Out to the entrance and back ... past the Zoo on the left ... mile 2. Into the Zoo ... saw the polar bear ... up to the entrance ... out and down the hill to Trout Pond ... mile 3 ... sprinting ... and done in 28:43 chip time!

A tasty orange freeze-pop!

I ate the nut bar on the way back to the Trax

I did OK, 79th out 704, 2nd out of 18 in my M 65-69 age group (good for a $20 gift certificate from Rochester Running Company), results here. My splits were 8:34, 8:07, 7:49 and 7:07 over the last 0.07 mile. Not bad!!!

Oh ... just a bit of political news. Joe Biden waited until after the Sunday morning news shows and then announced that he would NOT seek re-election. He announced a minute or two later that he endorsed his VP, Kamala Harris. She has revitalized the Democrats ... lots of money came into ActBLUE, volunteers signed up and enthusiasm is high. Meanwhile ... Trump and Vance were caught flat-footed and shouted foul, lol! Oh ... I will be proud to vote for Harris for President, Hochul for NY Governor and BLUE down the ballot in November!!!

Monday, 7/22/2024

12038 steps, 44/116 avg/max HR, 172.9/172.2 pounds, 16 floors climbed

Run: 3.15 miles, 30:28, 9:40 pace, 76 feet total ascent, 110/120 avg/max HR, 150/188 avg/max cadence, 64F, 94% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 570.27 miles

I felt very bloated but I dragged myself out of bed, got dressed, set up the coffee and got out there. I set up a very sluggish pace and got my shorter "Out to Clematis St" route. I got it done. My splits were 9:32, 9:58, 9:31 and 9:31 over the last 0.15 mile.

Tuesday, 7/23/2024

10849 steps, 41/137 avg/max HR, 172.3 pounds, 13 floors climbed

Run: 4.55 miles, 39:59, 8:47 pace, 93 feet total ascent, 124/140 avg/max HR, 157/198 avg/max cadence, 66F, 94% RH, calm, cloudy

Run: blue/yellow Brooks Glycerin GTS20 - 574.82 miles

I got out for another sweaty run on my usual "Out by the pier and around" route. I really wanted to stop and only did when I forced to by traffic when I came back onto Beach Ave. My splits were 9:03, 8:45, 8:47, 8:58 and 8:02 over the last 0.55 mile.

Wednesday, 7/24/2024

9274 steps, 41/137 avg/max HR, 171.2 pounds, 15 floors climbed

Run: 4.35 miles, 37:44, 8:40 pace, 76 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 70F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 579.17 miles

I got out on the other usual "Out to Dewey Ave and around" route. I have decided to mix things up by alternating my routes. I seem to run faster on this route, lol. My splits were 9:00, 8:46, 8:39, 8:37 and 8:04 over the last 0.35 mile. 

Thursday, 7/25/2024

9534 steps, 45/138 avg/max HR, 172.9 pounds, 22 floors climbed

Run: 4.45 miles, 38:58, 8:45 pace, 75 feet total ascent, 127/143 avg/max HR, 157/168 avg/max cadence, 63F, 94% RH, 9 mph W wind, sunny

Shoe: blue/yellow Brooks Glycerin GTS20 - 583.62 miles

My Garmin Venu was connected but didn't charge overnight. I made sure it was charging and waited a hour for it to charge from 2% to 88%. Then I got out for a nice run on my usual "Out by the pier and around" route. No worries. My splits were 9:12, 8:36, 8:44, 8:44 and 8:11 over the last 0.45 mile.

Friday, 7/26/2024

6291 steps, 42/95 avg/max HR, 172.0/171.6 pounds, 20 floors climbed

Walk: 2.35 miles, 31:19, 13:17 pace, 50 feet total ascent, 85/99 avg/max HR, 120 avg cadence, 55F, 94% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 470.66 miles

I always want to run but I knew I needed a walk day after 5 run days. I got for a brisk walk on my usual "Out to Beach Ave" route. My splits were 13:05, 13:21 and 13:42 over the last 0.35 mile.

Saturday, 7/27/2024

10362 steps, 45/141 avg/max HR, 172.1 pounds, 13 floors climbed

Run: 6.26 miles, 54:24, 8:43 pace, 86 feet total ascent, 127/144 avg/max HR, 157 avg cadence, 61F, 82% RH, 8 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 590.08 miles

I needed 4.73 miles to get over 100 running miles for July so I choose a loop route that I knew was over 5 miles. I ran out to Island Cottage Rd and came back on Edgemere Drive, Beach Ave and Greenleaf Rd. Someone knew me and yelled "DeWeaver" as I turned onto Greenleaf Rd. My splits were 8:59, 8:41, 8:42, 8:35, 8:44, 8:47 and 7:56 over the last 0.26 miles.

Sunday, 7/14/2024 to Saturday, 7/20/2024 - On XC in the Park

I walked twice this week, 4.70 miles.

I ran 6 times this week, 18.90 miles.

I didn't bike this week.

I took 53,618 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 CelsusSound S800C Bone Conduction Headphones from Tuesday. My Shokz OpenMove bone conduction headphones died and will not charge.

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 1481 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2024

4803 steps, 44/94 avg/max HR, 173.6 pounds, 10 floors climbed

Walk: 2.35 miles, 29:58, 12:46 pace, 60 feet total ascent, 87/100 avg/max HR, 118/192 avg/max cadence, 70F, 73% RH, 7 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 465.96 miles

I got out for a brisk walk on my usual "Out to Beach Ave" route. My pace was enough to make me sweat a bit. My splits were 12:31, 12:50 and 13:14 over the last 0.35 mile.

Monday, 7/14/2024

8765 steps, 43/136 avg/max HR, 171.6/169.6 pounds, 24 floors climbed

Run: 4.45 miles, 41:22, 9:18 pace, 86 feet total ascent, 123/139 avg/max HR, 153/165 avg/max cadence, 75F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 546.24 miles

It was warm and muggy ... but it was a run day so I got out for a run. I set up a nice and easy pace like usual. I could have taken a more tree shaded route but I wanted my "Out by the pier and around" route so I could see Lake Ontario. I was OK for 1/2 of the run until I came out of the Ontario Beach Park ... then I lapsed into a run/walk with 4 walk breaks. My splits were 9:20, 9:12, 9:08, 9:45 and 8:48 over the last 0.45 mile.

I tried out my new CelsusSound S800C bone conduction headphones today. My old Shokz OpenMove bone conduction headphones stopped charging. I think that the charging port got corroded from my sweat? They work but I have found out that they will only pair to one Bluetooth device (Garmin Venu OR Galaxy S24+) not two like the Shokz (my Garmin Venu AND Galaxy S24+) ... oh, well. But ... they only cost $40 and have a sealed magnetic charging port. The equivalent Shokz model is $130 (they were cheaper during Amazon's Prime Days though). It's a bit different but I can listen to music from EITHER the Garmin Venu or Spotify from the Galaxy S24+. 

Tuesday, 7/15/2024

8070 steps, 42/135 avg/max HR, 172.1/170.2 pounds, 12 floors climbed

Run: 4.15 miles, 38:12, 9:12 pace, 40 feet total ascent, 122/140 avg/max HR, 156/166 avg/max cadence, 75F, 78% RH, 6 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 560.39 miles

My legs were a bit tired from a pre-run workout with my darling wife, Christine, ;-). I set up a really nice and easy pace and kept to the shade of trees on the LOSP Trail. I really, really wanted to stop and walk but I didn't. My splits were 9:26, 9:19, 9:09, 9:03 and 8:16 over the last 0.15 mile.

The tornados continue in upstate NY. An EF0 hit Canadaigua and Virgil on Monday. My ex-wife lives in Canandaigua and lost power. There was golf ball sized hail in Farmington. My son in Macedon saw pea sized hail. There was a EF2 in Rome NY on Tuesday. News link here about EF0s on Monday and here about EF2 on Tuesday confirmation.

An interesting article came out on WHEC-10 TV about a Fleet Feet No Boundaries (No-Bo) graduate that ran every street in Monroe County ... which is 38 million steps over 4 years, link here.

Wednesday, 7/16/2024

11777 steps, 43/152 avg/max HR, 172.5/170.6/171.9 pounds, 37 floors climbed

Run: 4.65 miles, 41:14, 8:54 pace, 126/141 avg/max HR, 159/170 avg/max cadence, 72F, 88% RH, 5 mph SSW wind, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 565.04 miles

I got for my usual run at my usual pace on my usual "Out by the pier and around" route. I did kick it up though by making a little detour to get both shoes wet in Lake Ontario for a second. My splits were 8:56, 8:46, 9:06, 8:58 and 8:24 over the last 0.65 mile.

Run: 1.19 miles, 11:27, 9:39 pace, 154 feet total ascent, 139/157 avg/max HR, 153/174 avg/max cadence, 79F, 49% RH, 6 mph WNW wind, partly cloudy

Shoes: blue Salomon SpeedCross 4 - 282.1 miles

A well -deserved vanilla hot fudge with M&Ms sundae

Sprinting in the finish - photo by Barb Boutillier

Lucia's was the ice cream vendor after the race

Fleet Feet Rochester is celebrating 20 years in business this week with a series of free events. Tonight's event was titled On XC in the Park. It was a 2K trail race in Cobbs Hill Park with a variety of surfaces: grass, gravel, hills, single track with some roots and rocks thrown in for good measure. It was short enough to be not too tiring but long enough to get a bit of sweat worked up. I did OK ... I stayed upright. I hadn't run in Cobbs Hill Park for a while and it was just as hilly as ever. My splits were 10:14 and 6:19 over the last 0.19 mile ... a bit weird. I must have been sprinting into the chute! I was 49th out of 129, results here.

Thursday, 7/18/2024

7619 steps, 45/133 avg/max HR, 172.5/170.8 pounds, 9 floors climbed

Run: 4.45 miles, 40:10, 9:01 pace, 65 feet total ascent, 125/144 avg/max HR, 158/174 avg/max cadence, 68F, 68% RH, 12 mph W wind, partly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 569.49 miles

Deja vu ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. It was a bit different ... a bit cooler with a cool breeze. I was buzzed on the LOSP Trail by not 1, 2, 3 but 4 bicyclists who whizzed by without a word or bell. I was a bit miffed by the fourth one. I did spout off and yelled after them. I always announce myself by voice or bell when I'm on a bicycle and approach a runner or walker and most bicyclists that I encounter usually do. My splits were 9:03, 8:58, 9:07, 9:12 and 8:27 over the last 0.45 mile.

after

before

I performed watch band surgery on my Garmin Venu after it almost broke in half. It only took about 3 minutes to replace my watch band with a slightly longer watch band I found on Amazon for $6.95 plus tax. No worries ... it fits OK.

Friday, 7/19/2024

7857 steps, 43/138 avg/max HR, 172.4/171.0 pounds, 18 floors climbed

Run: 4.46 miles, 38:37, 8:38 pace, 90 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, sunny with not a cloud in the sky

Shoes: blue/yellow Brooks Glycerin GTS20 - 573.95 miles

I got out onto the my "Out to Dewey Ave and around" route a bit early this morning. It was a bit cooler and less humid than the last several days. All in all ... a beautiful day with not a cloud in the sky. BTW, I have been on vacation from Ricoh all week. It has been relaxing. I set up a nice and easy pace like usual. I seem to run a bit faster on this route. My splits were 54, 45, 35, 33 and 04 over the last 0.46 mile.

Saturday, 7/20/2024

4727 steps, 42/106 avg/max HR, 174.0/173.7 pounds, 18 floors climbed

Walk: 2.35 miles, 30:16, 12:53 pace, 55 feet total ascent, 90/114 avg/max HR, 123 avg cadence, 57F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Launch GTS8 - 468.31 miles

I got out early for a brisk walk on my usual "Out to Beach Ave" route. It was a bit cool, sunny and with not a cloud in the sky again. My splits were 12:52, 12:46 and 13:12 over the last 0.35 mile.

Three races of note today: The Shoreline 5K had 341 finishers, results here. The Shoreline Half had 371 finishers, results here and the Many on the Genny, a 45 mile trail race, had 102 finishers, results here.

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

I walked twice this week, 4.0 miles.

I ran 6 times this week, 26.30 miles.

I didn't bike this week.

I took 65,220 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 1474 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/7/2024

7276 steps, 43/130 avg/max HR, 172.1/170.9 pounds, 10 floors climbed

Run: 3.15 miles, 29:15, 9:17 pace, 34 feet total ascent, 118/133 avg/max HR, 154/165 avg/max cadence, 64F, 83% RH, 5 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 518.64 miles

I woke up at 5 AM for some reason and couldn't go back to sleep so ... I read emails and Facebook for a while. I decided to get out earlier than usual on a weekend to see if it was any cooler than yesterday. I should have probably walked instead of ran for the 6th day in a row but ... I did take it easy and short on my "Out to Stutson St Overlook" route. My splits were 9:43, 9:24, 8:52 and 8:25 over the last 0.15 mile.

Monday, 7/8/2024

8752 steps, 45/111 avg/max HR, 171.8/171.4 pounds, 14 floors climbed

Walk: 2.35 miles, 30:43, 13:30 pace, 43 feet total ascent, 89/120 avg/max HR, 121/167 avg/max cadence, 43 feet total ascent, 64F, 88% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 461.96 miles

I didn't sleep well last night. I think the bedroom was too hot. So ... I tossed and turned. I looked at the clock and it was 5:19 AM. Alexa "woke" me at 5:20 AM. Today was a walk day after 6 run days. I got out on my usual "Out to Beach Ave" route. No worries ... I do what I do. My splits were 13:36, 13:27, 13:19 over the last 0.35 mile.

Tuesday, 7/9/2024

10724 steps, 45/145 avg/max HR, 173.3/173.0/173.2 pounds, 19 floors climbed

Walk: 1.65 miles, 26:50, 16:16 pace, 7 feet total ascent, 72/83 avg/max HR, 110/124 avg/max cadence, 70F, 83% RH, 7 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 463.61 miles

I got out for a little walk on my "Out to Ling Rd" route. I thought about a fellow trail runner, Frank Colavecchia, who passed away unexpectedly recently, obit here. I didn't go to his calling hours yesterday afternoon and evening. But ... I did think about him when I walked at an easy pace and listened to the birds chirp. Run onward, Frank ... and go find a sangwich (he was found of posting that after a run).

Tonight was the Run Our River 5K - July down at the Corn Hill Plaza near the Blue Cross Arena. The weather conditions were 81F, 72% RH, calm, cloudy.

Run: 0.6 mile, 5:42, 9:27 pace, 0 feet total ascent, 113/123 avg/max HR, 151/161 avg/max cadence

Shoes: blue/yellow Brook Glycerin GTS20 - 519.24 miles

Run: 2.85 miles, 23:52, 8:22 pace, 10 feet total ascent, 137/148 avg/max HR, 158/168 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 522.09 miles

I got out for a little 0.6 mile warm up run. It was enough to figure that it was as humid AF. Anyway .. there was a closed gate at the start of our usual course so it was shortened to 2.85 miles. And ... we were off! I struck up the best race pace I could at the start. I eased into the race ... eased off a bit in mile 2 (I thought) ... and picked up it up in mile 3. No worries. My splits were 8:30, 8:24 and 8:09 over the last 0.85 mile. I did OK ... my chip time was 23:49, 48th out of 105, 7th out of 11 in my M 60-69 age group, results here.

Wednesday, 7/10/2024

10286 steps, 45/128 avg/max HR, 173.7/171.5 pounds, 13 floors climbed

Run: 4.45 miles, 42:40, 9:33 pace, 63 feet total ascent, 115/130 avg/max HR, 152/163 avg/max cadence, 73F, 83% RH, 7 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 526.54 miles

It was warm and humid out this morning. I felt very sluggish as I struck up a very easy pace. Wow ... it felt like I swam rather than ran! I even had to walk a few times to catch my breath. My splits were 9:54, 9:56, 9:46, 9:08 and 8:40 pace.

Thursday, 7/11/2024

8212 steps, 42/136 avg/max HR, 174.4/172.7 pounds, 17 floors climbed

Run: 4.45 miles, 8:42 pace, 67 feet total ascent, 121/139 avg/max HR, 157/167 avg/max cadence, 70F, 88% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 530.99 miles

It was warm and humid again this morning but it was a run day so I ran. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I had to stop to tie my left shoe at mile 3.15 mile so I pressed Stop on my Venu. I thought I pressed Start but ... I didn't. I didn't check it until I was almost done ... Oops!!! I really ran it and it was at a good pace too! Either it was a bit less humid or I am getting used to the humidity. I still drip with sweat when I get done!

Friday, 7/12/2024

9155 steps, 45/136 avg/max HR, 173.7/172.2 pounds, 28 floors climbed

Run: 4.55 miles, 39:54, 8:46 pace, 64 feet total ascent, 124/140 avg/max HR, 157/168 avg/max cadence, 68F, 88% RH, 5 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 535.54 miles

I got out a bit later than usual for my usual "Out by the pier and around" route. Nothing unusual on the route that I know like the back of my hand. My splits were 9:09, 8:47, 8:48, 8:44 and 8:00 over the last 0.55 mile.

Saturday, 7/13/2024

10815 steps, 44/140 avg/max HR, 172.8/170.3 pounds, 20 floors climbed

Run: 6.25 miles, 55:40, 8:54 pace, 126/142 avg/max HR, 157/165 avg/max cadence, 70F, 88% RH, 5 mph WSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 541.79 miles

My Shokz OpenMove headphones wouldn't turn on. WTF? I got out a bit after 8 AM on my "Out by LOSP Trail" route. It was a bit weird running without music. I ran for years without music and the difference was a bit jarring. Anyways ... I endured a nice out and back on the mostly tree shaded route. My splits were 9:12, 8:52, 8:50, 8:53, 9:03, 8:45 and 8:11 over the last 0.25 mile.

It appears that the charging connector on Shokz OpenMove is very iffy now. It had been fine up to now  ... what changed???. I tried different cords and chargers. The red charging light only very briefly came on so it isn't charging at all.

Well ... it appeared that Trump survived an assassination attempt in Butler PA this evening. One spectator was killed and another shot behind Trump. There will be a lot of conspiracy theories floated. How did someone get within 400-500 feet of the stage on an exposed rooftop without being noticed? How convenient that the shooter, a 20 year white male Republican was killed? How wasn't Trump hustled into a car immediately instead after 2:07? How photogenic was it that he was almost posed with his bloodied right ear, blood streaks on his face with his fist up and yelled "Fight, fight, fight"? Whatever ... I still can't wait to vote for Biden/Harris and BLUE down ballot in November!

Sunday, 6/30/2024 to Saturday, 7/6/2024

I walked once this week, 1.25 miles.

I ran 6 times this week, 30.40 miles.

I didn't bike this week.

I took 63,219 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 1467 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/30/2024

8931 steps, 45/140 avg/max HR, 170.6/168.7 pounds, 14 floors climbed

Run: 4.45 miles, 40:56, 9:11 pace, 66 feet total ascent, 125/142 avg/max HR, 155/167 avg/max cadence, 75F, 83% RH, 10 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 489.54 miles

It was warmer and more humid than usual so I wore a tank top this morning. I set up a really nice and easy pace on my "Out by the pier and around" route. The heat got to me after mile 3 so I took 3 tiny walk breaks. My splits were 9:25, 8:54, 8:57, 9:47 and 8:33 over the last 0.45 mile.

Today was the end of June so it's stat time!!!

I took 7 walks in June for 15.05 miles, 2.15 miles/walk and 47 walks so far in 2024 for 84.72 miles, 1.80 miles/walk.

I took 29 runs in June for 111.58 miles, 3.85 miles/run and 153 runs so far in 2024 for 675.69 miles, 3.85 miles/run.

I ran 4 races in June and 13 (12 road, 1 trail) so far in 2024:

 6/7 Charlie McMullen Mile, 7:27, 1st/21 in my M/W 8-10 minute pace heat, 60F, 80% RH, 12 mph W wind, cloudy

 6/11 Run Our River 5K - June, 24:36, 7:56 pace, 65th out of 124, 5th out of 11 in my M 65-69 age group, 58F, 78% RH, 6 mph NNE wind, cloudy

 6/16 June Jaunt 5K, 24:40, 7:57 pace, 15th out of 39, 2nd out of 2 in my M 65-69 age group, 57F, 77% RH, calm, cloudy

 6/22 Webster Trail Classic 3.5 miler, 3.55 miles, 40:22, 11:22 pace, 9th out of 27, 1st out of 2 in my M 60-69 age group, 75F, 88% RH, 7 mph SW wind, cloudy

I walked 258,499 steps in June and 1,621,142 steps so far in 2024.

Monday, 7/1/2024

7058 steps, 46/99 avg/max HR, 170.2 pounds, 4 floors climbed

Walk: 1.25 miles, 17:40, 14:08, 6 feet total ascent, 86/92 avg/max HR, 118/122 avg/max cadence, 72F, 38% RH, 6 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 459.61 miles

My Alexa alarm went off at 5:20 AM ... and I slept in until around 7 AM. I did get out for a walk around B601. My splits were 14:09 and 14:05 over the last 0.25 mile.

Tuesday, 7/2/2024

7569 steps, 43/135 avg/max HR, 171.0/169.8 pounds, 15 floors climbed

Run: 4.55 miles, 40:34, 8:55 pace, 101 feet total ascent, 122/137 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 7 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 494.09 miles

Flowers in front of a house on Beach Ave

I got out on my "Out to Dewey Ave and around" route. I stretched it a bit by heading out all the way on Dewey Ave and back on Edgemere Drive to Beach Ave instead of turning onto Beach Ave. I felt sluggish though. My splits were 9:06, 8:57, 8:57, 8:55 and 8:28 over the last 0.55 mile. A negative split!

Wednesday, 7/3/2024

11355 steps, 46/136 avg/max HR, 171.7/169.7 pounds, 14 floors climbed

Run: 5.45 miles, 49:34, 9:06 pace, 73 feet total ascent, 125/140 avg/max HR, 155/166 avg/max cadence, 72F, 57% RH, 9 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 499.54 miles

Flowers in front of a house on Beach Ave

I was up a bit late the previous night so I felt a bit sluggish when I stepped outside at 6 AM. But ... it was a run day so I headed out at a really easy pace. I opted for my longer "Out on the pier and around" route to get a 5+ mile run. The wind from the south was a bit discouraging but I just kept plugging. My splits were 9:24, 9:09, 9:01, 9:04, 9:04 and 8:36 over the last 0.45 mile.

Thursday, 7/4/2024

11519 steps, 44/137 avg/max HR, 171.2/168.8 pounds, 17 floors climbed

Run: 6.25 miles, 59:41, 9:33 pace, 49 feet total ascent, 125/140 avg/max HR, 153/168 avg/max cadence, 75F, 89% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.79 miles

I had thought about signing up for the Irondequoit 10K last night but I decided against it. So ... I decided to run a 10K this morning just to prove that I could still do it. It felt tropical this morning when I set out this morning. It was hot in the sun so I decided to make up a route that kept me in the shade. Hey ... run on the LOSP Trail! So ... I did. I did OK until mile 3 ... when I lapsed into a run/walk from the humidity. Heat, humidity and me don't get along! My splits were 9:19, 9:03, 9:16, 9:45, 10:35, 9:29 and 8:46 over the last 0.25 mile. I lost 2.4 pounds in sweat!

This is a solar knick-knack that someone put out about 100 feet from our front door. You don't really see it unless you go out when it's dark. I noticed it when I went to take out the garbage while tons of fireworks were going off all around at 10:08:41 PM.

There were 5 road races of note today: the Brighton 5K had 385 finishers, results here, the Firecracker 4 Mile had 556 finishers, results here, the Irondequoit 2 Mile had 296 finishers, results here, the Irondequoit 10K had 257 finishers, results here and the Greece Freedom Run 5K had 173 finishers, results here.

Friday, 7/5/2024

7652 steps, 46/133 avg/max HR, 170.8/169.0 pounds, 15 floors climbed

Run: 4.55 miles, 43:29, 9:33 pace, 68 feet total ascent, 122/136 avg/max HR, 152/163 avg/max cadence, 75F, 74% RH, 5 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.34 miles

I got a bit later than usual for a run on my old standby "Out by the pier and around" route. It was warm and steamy. I lapsed into a run/walk after 3 miles. My splits were 9:23, 9:18, 9:27, 10:29 and 8:48 over the last 0.55 mile.

Saturday, 7/6/2024

9129 steps, 48/142 avg/max HR, 171.8/170.2 pounds, 21 floors climbed

Run: 5.15 miles, 46:28, 9:01 pace, 44 feet total ascent, 126/143 avg/max HR, 157/165 avg/max cadence, 73F, 89% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 515.49 miles

I got around a bit after 8 AM for another run on the LOSP Trail. I chose it again because it was shaded by trees. It was a tough choice though ... was it hotter in the sun or steamier until the trees? Anyways ... I did an out and back without stopping to run. It was tough and I really wanted to take a walk break ... but I sucked it up and kept running. My splits were 9:12, 9:12, 9:03, 8:54, 8:53 and 8:10 over the last 0.15 mile.