tag:blogger.com,1999:blog-6292140822887791422026-04-23T07:06:38.644-05:00I'm a 67 year old runner who has been running since 2005. I am closing in on 600 races. I bike during the spring, summer and fall to mix things up. <br><br> I blog about my running, life and experiences. Sorry about any spelling and syntax errors! The opinions expressed in my blog are my own. <br><br> Inspirational Quote: “Obsessed is just a word that the lazy use to describe the dedicated."Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.comBlogger1063125tag:blogger.com,1999:blog-629214082288779142.post-1334614777365474882026-04-19T15:25:00.005-05:002026-04-23T07:06:38.603-05:00I walked 2 times this week, 3.87 miles<div>I ran 2 times this week, 6.30 miles.<div><div>I took x steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which makes it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2125 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/18). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 4/19/2026</div><div>steps, resting/max HR, pounds, floors climbed</div></div></div><div>Run: 3.15 miles, 29:00, 9:13 pace, 131/143 avg/max HR, 152/163 avg/max cadence, 43F, 56% RH, 16 mph NNW wind, wind chill 36F, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 16.18 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18176487493" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="vfvC_B77rcL7Qb9xe2RIgHSJ7Q0oX_tDp3U-qVGFjW0"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>The weather had changed overnight ... again. This time it was chilly and windy. There were reports of snowflakes around Rochester in the morning. My oldest son in Macedon messaged that he saw flakes around 8:30 AM. But ... I still wore shorts on my run! I did change out my short sleeve tech for my Brooks 1/4 zip long sleeve pulliver, Brooks beanie and light running gloves though. I still up a nice and easy pace and held it. I didn't stop unless you call walking across Lake Ave on the way back a walk ... OK? Anyways ... I noticed that I have run a 9:13 pace on my last 3 runs! So ... my splits were 9:17, 9:24, 9:00 and 8:59 over the last 0.15 mile.</div><div><br /></div><div>Monday, 4/20/2026</div><div>steps, resting/max HR, pounds, floors climbed</div><div>Walk: 1.82 miles, 24:19, 13:21 pace, 104/116 avg/max HR, 125/140 avg/max cadence, 28F, 74% RH, 8 mph W wind, wind chill 21F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21: 391.40 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18185548943" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="6pKfmkmav3f9NaQlKcZ1IJj63rDtC2SV_wqCM-oEkD4"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around 7:15 AM for a brisk walk on my usual "Out to Ling Rd" route. It was cold so I wore (checks calendar ... it was April 20 ... it's supposed to be Spring) tights, a short sleeve tech, a long sleeve tech, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and ski mitten. A bit chilly and were a few SNOWFLAKES! Whatever. My splits were 13:06 and 13:20 over the last 0.82 mile.</div><div><br /></div><div>Tuesday, 4/21/2026</div><div>steps, resting/max HR, pounds, floors climbed</div><div>Run: 3.15 miles, 29:04, 9:13 pace, 132/149 avg/max HR, 152/163 avg/max cadence, 36F, 55% RH, 9 mph S wind, wind chill 30F, cloudy</div><div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 19.33 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18197542266" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="cCLqBi0ziX98vEAeYRbqrEU4CQ984tfgwbwk9ToAz5c"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>The weather was the same ... around freezing, a bit windy and a bit gray. My Facebook feed did show me that 5 years that was an inch on wet snow on the ground ... so I guess today wasn't so bad. I got out just before 9 AM for a nice and easy run on my "Out to Dewey Ave" route. Just out and back ... and at the SAME 9:13 pace! Four times in a row! My splits were 8:58, 9:18, 9:20 and 9:28 over the last 0.15 mile. It's kind of weird that the past 4 runs have been 9:13 pace and that they had been on 3 different routes.</div></div><div><br /></div><div>Wednesday, 4/22/2026</div><div>steps, resting/max HR, pounds, floors climbed</div><div>Walk: 2.05 miles, 28:02, 13:41 pace, 86/101 avg/max HR, 121 avg cadence, 48F, 76% RH, 5 mph SW wind, partly cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21: 393.45 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18210503143" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="I_x0W_e8wKS7IJHjT8kR_YWXzqQZCa4T3E4Wf0NOz8U"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around 7:15 AM for a brisk walk on my "Out to Ling Rd" route. Just the same old, same old. I'm out there ... getting it done. My splits were 13:18 and 14:00.</div></div><div><br /></div><div>Thursday, 4/23/2026</div><div>steps, resting/max HR, pounds, floors climbed</div><div>Run: 3.16 miles, 29:06, 9:12 pace, 131/155 avg/max HR, 152/161 avg/max cadence, 45F, 76% RH, 8 mph NE wind, wind chill 41F, sunny</div><center><div class="strava-embed-placeholder" data-embed-type="activity" data-embed-id="18224106795" data-style="standard" data-from-embed="false" data-token="E3o2BTEBACi9MVFHXhsoif9s03CjQZq93zZCGUTOw1g"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around 7:15 AM on my "Out to the Secret Sidewalk" route. It was in the mid 40s so I wore shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I did stop for 2 mini walk breaks. My splits were 9:07, 9:16, 9:19 and 8:35 over the last 0.16 mile. I ran a second that the last 4 run ... a 9:12 pace.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-87879000576519698782026-04-12T14:38:00.008-05:002026-04-19T15:04:05.003-05:00I walked 4 times this week, 7.00 miles<div>I ran 4 times this week, 9.88 miles.<div><div>I took 46,630 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which makes it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2118 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 44). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 4/12/2026</div><div>4969 steps, 41/103 resting/max HR, 186.8/186.4&nbsp;pounds, 13 floors climbed</div></div></div><div>Walk: 1.75 miles, 21:55, 12:32 pace, 94/109 avg/max HR, 128 avg cadence, 54F, 44% RH, 3 mph E wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 384.33 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18083890981" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a "pedal to the metal" walk on my usual "Out to Ling Rd" route. My splits were 12:36 and 12:26 over the last 0.75 mile.</div><div><br /></div><div>Monday, 4/13/2026</div><div>4868 steps, 41/97 resting/max HR, 8 floors climbed</div><div>Walk: 1.55 miles, 22:36, 14:35 pace, 84/98 avg/max HR, 122 avg cadence, 70F, 64% RH, 25 mph W wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 385.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18095152487" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was warmer and windy today ... maybe Spring is coming! I got out for a kind of brisk walk on my "Around B601" route. My splits were 14:37 and 14:33 over the last 0.55 mile.</div><div><br /></div><div>Tuesday, 4/14/2026</div><div>9413 steps, 42/148 resting/max HR, 15 floors climbed</div><div>Today's race was the Run Our River 5K - April. It's the first race held on the same course on every 2nd Tuesday for the next 6 months. It even warmer than yesterday and just as windy. I headed down to race venue after work. The course is different this year because of construction</div><div>Run: 0.5 mile, 4:38, 9:12 pace, 114/128 avg/max HR, 150/162 avg/max cadence, 76F, 60% RH, 22 mph W wind, cloudy</div><div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 3.65 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18110885036" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got for a nice and easy warm up run. It told me that my fitness isn't the best, but I was there so ... it's time to race.</div><div>Run: 3.07 miles, 28:12, 9:11 pace, 137/150 avg/max HR, 155/231 avg/max cadence, 76F, 50% RH, 30 mph W wind, cloudy</div><div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18111280794" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw7GjbpEiajI1f7dW48A8Gd5Q_mAJFp4uKY6Hag2NAvwBDqfUMqqvvL_QqFNQQGjGA8w-ENEfA3wNV8P1PBFg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSg5OX_Xfz57oaj4c68s-A7ciI5w7czeLELm9qTQvYLCoj2O6Nt3xSY0dYboUKAWctNOvqHLnyjaRuVrmWXEz64k4c4YwqGk1Yvd3-65ZiI2njvnM06YRb_G9Z0eCayvo_qzjUL_hdQt-mf0n2nM5vrgkTQ8FCunJfeF_MWu9pU-j1bs4e9kImAJHFyo/s4000/20260414_184647.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxSg5OX_Xfz57oaj4c68s-A7ciI5w7czeLELm9qTQvYLCoj2O6Nt3xSY0dYboUKAWctNOvqHLnyjaRuVrmWXEz64k4c4YwqGk1Yvd3-65ZiI2njvnM06YRb_G9Z0eCayvo_qzjUL_hdQt-mf0n2nM5vrgkTQ8FCunJfeF_MWu9pU-j1bs4e9kImAJHFyo/s320/20260414_184647.jpg" width="240" /></a></div>I headed out slow and tried to hold a decent race pace but I had to break to a walk 3 or 4 times. I just didn't have as much fitness as I would like. I am sure that I will get used to the new course and improve my fitness if I work on it. My splits were 9:04, 9:28, 9:07 and 7:58 over the last 0.07 mile. My results were chip time: 28:04, 9:02 pace, 82nd out of 147, 5th out of 5 in my M 65-59 age group, results link <a href="https://runsignup.com/Race/Results/111845#resultSetId-642016;perpage:10" target="_blank">here</a> and my results&nbsp;<a href="https://runsignup.com/Race/Results/111845/IndividualResult/RXPNz?resultSetId=642016#U3068088" target="_blank">here</a>.</div></div></div><div><br /></div><div>Wednesday, 4/15/2026</div><div><div>6047 steps, 41/88 resting/max HR, 6 floors climbed</div></div><div>Walk: 1.55 miles, 22:09, 14:17 pace, 80/88 avg/mas HR, 120/131 avg/max cadence,&nbsp;73F, 53% RH, 23 mph W wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 387.43 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18122472621" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="Q0rubW2YpjXE-Yg1wzOinJ4Cc2ZPz0WnUuWWoK0ri7Q"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a somewhat brisk walk on my "Around B601" route. I can't do a brisk walk since I don't to be all sweaty when I go back inside. My splits were 14:11 and 14:28 over the last 0.55 mile.</div><div><br /></div><div>Thursday, 4/16/2026</div><div><div>8593 steps, 40/140 resting/max HR, 184.7/183.5 pounds, 8 floors climbed</div></div><div>Run: 3.15 miles, 29:05, 9:13 pace, 130/142 avg/max HR, 154/161 avg/max cadence,&nbsp;64F, 88% RH, 8 mph SW wind, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles&nbsp;- 9.87 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18131544322" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="Ucgj7z_ACji5c6rcjMl1CcTp8TWB1fkTLje9y6Rw9No"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around 8:30 AM for an OK out and back run on my "Out to Dewey Ave" route. I set up a nice and easy pace. It was OK on the way out but I had to stop twice on the way back. My splits were 8:58, 9:07, 9:33 and 9:29 over the last 0.15 mile.</div><div><br /></div><div>Friday, 4/17/2026</div><div>5796 steps, 40/141 resting/max HR, 184.2/183.4 pounds, 11 floors climbed</div><div>Run: 3.16 miles, 29:05, 9:13 pace, 129/142 avg/max HR, 151/161 avg/max cadence, 54F, 94% RH, 5 mph NE wind, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 9.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18147522117" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="nulQPV7DcJTiPtYIzUw2jEKxGRIw_B9SqNbslGlVPHI"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around noon for an OK run on my "Out to the Secret Sidewalk" route. A bright point was that I didn't stop except for about 10 seconds of traffic at the turn. Progress ... I guess. My splits were 9:05, 9:29, 9:09 and 8:52 over the last 0.16 mile.</div><div><br /></div><div>Saturday, 4/18/2026</div><div>4964 steps, 41/94 resting/max HR, 185.1/183.7 pounds, 9 floors climbed</div><div>Walk: 2.15 miles, 28:24, 13:13 pace, 87/99 avg/max HR, 123 avg cadence, 70F, 53% RH, 17 mph S wind, partly cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="18159816295" data-embed-type="activity" data-from-embed="false" data-style="standard" data-token="zA9vIAx4uU0Bp06JH1wl-nVP4js-JBCvJNfVzZrS5ZY"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Out to Latta Rd" route. I have to wonder what Greece DPW was thinking when they hired a company to get trees off of the LOSP Trail. There seemed to be no plan whatsoever. I swear 50 trees were either cut down and taken away, cut down and left downed or cut down and ground up on the stretch between Latta Rd and Greenleaf Rd. Oh well! My splits were 13:14, 13:11 and 13:22 over the last 0.15 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-57810197396447769942026-04-05T18:43:00.011-05:002026-04-12T14:39:11.465-05:00I walked 4 times this week, 7.40 miles<div>I ran 3 times this week, 9.45 miles.<div><div>I took 41,626 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which makes it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2111 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 44). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 4/5/2026</div><div>4171 steps, 47/129 resting/max HR, 185.2/184.9 pounds, 10 floors climbed</div></div></div><div>Walk: 2.25 miles, 29:02, 13:03 pace, 123/136 avg/max HR, 126/140 avg/max cadence, 43F, 65% RH, 22 mph WSW wind, wind chill 34F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 371.13 miles</div><div>I lazed around all morning and most of the afternoon. I found a bit of mojo and got out for a brisk walk in the late afternoon on my "Out to Latta Rd" route. My splits were 12:54, 13:03 and 14:03 over the last 0.25 mile.</div><div><br /></div><div>Monday, 4/6/2026</div><div>6125 steps, 45/105 resting/max HR, 7 floors climbed</div><div>Walk: 1.55 miles, 20.52, 13:30 pace, 39F, 60% RH, 9 mph NNW wind, wind chill 34F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 372.68 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="18004558906" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk by taking a bit of a break from L3Harris. So ... my splits were 13:33 and 13:25 over the last 0.55 mile.</div><div><br /></div><div>Tuesday, 4/7/2026</div><div>4871 steps, 45/115 resting/max HR, 184.3 pounds, 11 floors climbed</div><div>Shoes: white Brooks Glycerin GTS21 - 374.43 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18004558906" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Walk: 1.75 miles, 22:24, 12:48 pace, 92/113 avg/max HR, 127/143 avg/max cadence, 27F, 68% RH, 20 mph NW wind, wind chill 14F, cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="18015475102" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It may be early April but it sure felt like early January! Brr! I got out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:57 and 12:35 over the last 0.75 mile.</div><div><br /></div><div>Wednesday, 4/8/2026</div><div>8597 steps, 45/144 resting/max HR, 185.7/184.6 pounds, 11 floors climbed</div><div><div>Shoes: white Brooks Glycerin GTS21 - 377.58 miles</div><div>Run: 3.15 miles, 29:08, 9:14 pace, 131/146 avg/max HR, 155/165 avg/max cadence, 25F, 80% RH, calm, sunny</div><center><div class="strava-embed-placeholder" data-embed-id="18004558906" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div><center><div class="strava-embed-placeholder" data-embed-id="18026620666" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was still cold but not windy. It's Spring ... right? I wore my usual winter running gear on a rather slow and achy run on my "Out to Dewey Ave" route. My splits were 9:18, 9:14, 9:16 and 8:46 over the last 0.15 mile. My run didn't come without cost though. I seem to have injured my left hip a bit.&nbsp;</div><div><br /></div><div>Thursday, 4/9/2026</div><div>3566 steps, 45/92 resting/max HR, 186.9/186.4 pounds, 7 floors climbed</div><div>Walk: 1.85 miles, 25:09, 13:36 pace, 88/98 avg/max HR, 120/128 avg/max cadence, 64F, 28% RH, 23 mph SSW wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 379.43 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="18043382528" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a lot warmer today! I wore just shorts and a long sleeve tech! My left hip ached a bit ... so I settled for a brisk walk on my "Out to Ling Rd" route. I limped slightly for about 100 feet and didn't really hit my stride until I got to Greenleaf Rd.</div><div><br /></div><div>Friday, 4/10/2026</div><div>8796 steps, 42/134 resting/max HR, 187.2/185.7 pounds, 15 floors climbed</div><div>Run: 3.15 miles, 30:31, 9:41 pace, 126/140 avg/max HR, 150/161 avg/max cadence, 48F, 66% RH, 13 mph NNE wind, wind chill 43F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 382.58 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18054124042" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had another restless night of sleep. I bet I woke up around 5 AM. No mattter ... that's what coffee is for! My left hip still aches a bit but ... I needed to run. I still thought about walking ... but pressed "run" and set out at a REALLY nice and easy pace. I expected the wheels to fall off but ... I ran my "Out to the Secret Sidewalk" route without issue. Yes ... it was a REALLY easy pace of 9:41 pace but ... it was a run. My splits were 9:40, 9:54, 9:32 and 9:09 over the last 0.15 mile.</div></div><div><br /></div><div>Saturday, 4/11/2026</div><div>5500 steps, 43/140 resting/max HR, pounds, 6 floors climbed</div><div>Run: 3.15 miles, 28:43, 9:07 pace, 131/142 avg/max HR, 152/163 avg/max cadence, 43F, 52% RH, 13 mph NNW wind, wind chill 37F, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS22 - 3.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="18068423398" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... I thought I would break out a new pair of shoes to throw at my left hip ache. They did feel cushier and more comfortable. Maybe I will alternate them with my white Brooks Glycerin GTS21s since they don't have even 400 miles on them yet. I like to get at least in the high 500s out of my shoes. Anyway ... my splits were 9:06, 9:07, 9:14 and 8:27 over the last 0.15 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-7105960240472876572026-03-29T17:17:00.016-05:002026-04-12T14:39:30.327-05:00I walked 4 times this week, 6.40 miles<div>I ran 3 times this week, 9.48 miles.<div><div>I took 41,904 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2104 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/28). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/29/2026</div><div>3866 steps, 52/116 resting/max HR, 186.2/185.5 pounds, 6 floors climbed</div></div></div><div>Walk: 1.75 miles, 21:40, 12:23 pace, 108/121 avg/max HR, 131/201 avg/max cadence, 45F, 45% RH, 14 mph SSW wind, wind chill 39F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 354.85 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17903803092" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out at lunchtime for a "pedal to the medal" walk on my "Out to Ling Rd" route. It was warmer so I only wore tights, a long sleeve tech, Brooks beanie and light running gloves. My splits were 12:27 and 12:17 over the last 0.75 mile.</div><div><br /></div><div>Monday, 3/30/2026</div><div>6608 steps, 47/101 resting/max HR, 11 floors climbed</div><div>Walk: 1.55 miles, 22:02, 87/101 avg/max HR, 123/134 avg/max cadence, 14:13 pace, 66F, 46% RH, 14 mph W wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 356.40 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17916914645" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was much warmer today with a lot of wind. They say that "March comes in like a lion and leaves like a lamb". It seems like March wants to leave like a lamb (warmth) and a lion (wind). I got out for a brisk walk on my "Around B601" route. My splits were 14:13 and 14:12 over the last 0.55 mile.</div></div><div><br /></div><div>Tuesday, 3/31/2026</div><div>6950 steps, 44/149 resting/max HR, 187.6 pounds, 12 floors climbed</div><div>Run: 3.16 miles, 28:34, 9:02 pace, 135/160 avg/max HR, 154163 avg/max cadence, 63F, 88% RH, 16 mph WSW wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 359.56 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17930626774" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>There was a thunderstorm at daybreak so I couldn't get out. I only worked 3 hours today for Ricoh and then I had the rest of the day off. So ... I took my darling wife, Christine, to a nail appointment at Dream Spa and I got a haircut at Great Clips. I have cut my own haiir for the past 2 years but Christine had found a coupon for $12.99 ... so I went. After a brief romantic interlude, a bit of lunch and a bit of rain ... I got out an OK run on my "Out to Dewey Ave" route. It set a really nice and easy pace and held it except for a tiny walk at the turn. It started to sprinkle by the time I got done. My splits were 8:59, 9:05, 9:05 and 8:53 over the last 0.16 mile.</div></div><div>Well ... it's the end of March so it's stat time! I haven't had the energy or motivation for exercise this month, but I got out there every day and got some form of exercise done.</div><div>I took x steps in March and x steps so far in 2026.</div><div><br /></div><div>Wednesday, 4/1/2026</div><div>6079 steps, 46/103 running/max HR, 3 floors climbed</div><div>Walk: 1.55 miles, 22:14, 14:21 pace, 84/99 avg/max HR, 123/138 avg/max cadence, 39F, 93% RH, 10 mph NNE wind, wind chill 33F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 361.11 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17942094042" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Around B601" route. Just out there getting some semblance of exercise done. My splits were 14:42 and 13:43 over the last 0.55 mile.</div></div><div>I took 22 (yes, 22) walks in March for 36.82 miles, 1.67 miles/walk and 65 walks so far in 2026 for 105.28 miles, 1.62 miles/walk.</div><div>I took 10 (only 10) runs in March for 31.82 miles, 3.18 miles/run and 29 runs so far in 2026 for 85.21 miles, 2.94 miles/run.</div><div>I ran 0 (yes, none) races in March. I was a DNS for the Runnin' of the Green 5 mile on 3/14.</div><div>I took 209,644 steps in March and 588.094 steps so far in 2026.</div><div><br /></div><div>Thursday, 4/2/2026</div><div>6126 steps, 43/102 running/max HR, 3 floors climbed</div><div>Walk: 1.55 miles, 20:30, 13:14 pace, 93/104 avg/max HR, 130/232 avg/max cadence, 39F, 93% RH, 8 mph ESE wind, wind chill 34F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 362.66 miles</div><div>I got out again on my "Out to B601" route. Just out there for 1.5 times on my "U" route. My splits were 13:20 and 13:03 on my last 0.55 mile.</div><div><br /></div><div>Friday, 4/3/2026</div><div>9043 steps, 44/142 running/max HR, 187.7/186.3 pounds, 13 floors climbed</div><div>Run: 3.15 miles, 28:54, 9:10 pace, 132/146 avg/max HR, 156/165 avg/max cadence, 57F, 77% RH, 20 mph SSW wind, cloudy with light rain</div><div><div>Shoes: white Brooks Glycerin GTS21 - 365.81 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17961811653" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was just after 8 AM and I needed to run ... but was warm and windy and I heard a bit of rain lash against the front door as I laced up my shoes. I thought about waiting ... but I pressed "run" on my Venu and headed out at an easy pace. The rain made me blink a lot at times but I held my pace the entire way. It was a win ... I may be a bit slower ... and ... alas .. a bit heavier right now ... but I ran today. My splits were 9:03, 9:16, 9:13 and 8:53 over the last 0.15 mile.</div></div></div><div><br /></div><div>Saturday, 4/42026</div><div>7098 steps, 42/140 running/max HR, 185.8 pounds, 19 floors climbed</div><div>Run: 3.15 miles, 29:00, 9:09 pace, 132/147 avg/max HR, 156/215 avg/max cadence, 43F, 75% RH, 14 mph ESE wind, wind chill 36F, partly cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 369.98 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17976434843" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It got up the mid 70s in Rochester yesterday ... but it was in the high 30s when I woke up around 7 AM. I waited a bit, but it didn't warm up much. I gathered what mojo I could as I chose shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I headed out on my "Out to the Secret Sidewalk" route at a nice and easy pace. The wind was colder than I thought it would be on my bare runs as I headed east on Beach Ave into the teeth of the ESE wind. I took a tiny untimed break at the turn. My splits were 9:07, 9:28, 8:58 and 8:33 over the last 0.17 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-649542081505388072026-03-22T17:50:00.012-05:002026-03-29T12:50:35.357-05:00I walked 5 times this week, 8.0 miles<div>I ran twice this week, 5.20 miles.<div><div>I took 42,357 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2097 day steak (since 6/24/2020 or 5 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/21). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/22/2026</div><div>2972 steps, 45/103&nbsp;resting/max HR, 186.0 pounds, 4 floors climbed</div></div></div><div>Walk: 1.22 miles, 21:26, 17:37 pace, 93/107 avg/max HR, 107/113 avg/max cadence, 37F, 100% RH, 10 mph N wind, wind chill 31F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 341.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17821656197" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I don't know what I did to the back of my left knee but it occasionally just gave out on me for a split second during my slow walk. I ran yesterday ... yes ... but really easy and I didn't pull anything. Weird!</div><div><br /></div><div>Monday, 3/23/2026</div><div>6669 steps, 47/90&nbsp;resting/max HR, 6 floors climbed</div><div>Walk: 1.15 miles, 18:21, 15:55 pace. 79/85 avg/max HR, 116 avg cadence, 36F, 55% RH, 16 mph NNW wind, wind chill 27F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 342.30 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17832372063" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for an easy walk on my "Around B601" route. I didn't want to push anything so I didn't push my pace.&nbsp;</div></div><div><br /></div><div>Tuesday, 3/24/2026</div><div>4849 steps, 47/93 resting/max HR, 186.5/186.1 pounds, 12 floors climbed</div><div>Walk: 1.75 miles, 24:50, 14:14 pace, 88/95 avg/max HR, 118/126 avg/max cadence, 28F, 74% RH, 6 mph WNW wind, wind chill 23F, sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 344.05 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17840792864" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was colder ... yet again. I got out for a brisk walk on my "Out to Ling Rd" route. The pain behind my left knee had gone away and didn't bother me. My splits were 14:12 and 14:16 over the last 0.75 mile.</div></div><div><br /></div><div>Wednesday, 3/25/2026</div><div>9987 steps, 42/101 resting/max HR, 7 floors climbed,</div><div>Shoes: white Brooks Glycerin GTS21 - 345.90 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17840792864" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Walk: 1.85 miles, 24:32, 13:16 pace, 84/103 avg/max HR, 126/143 avg/max cadence, pace. Weather: 43F, 45% RH, 8 mpg SE wind, wind chill 39F, cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="17855349096" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out during for a brisk walk on my "Around B601" pace. My splits were 13:14 and 13:19 over the 0.75 mile.</div><div><br /></div><div>Thursday, 3/26/2026</div><div>7468 steps, 45/96 resting/max HR, 6 floors climbed</div><div>Walk: 2.00 miles, 26:28, 13.14 pace, 89/107 avg/max HR, 127/138 avg/max cadence, 64F, 42 % RH, 14 mph WSW wind. cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 347.90 miles</div><center></center><div>I got out while it was 64F with no jacket during lunch on my "Around B601" route. But ... it was around 45F and raining while I got out at B601 ... gotta love the roller coaster weather in ROC during March, LOL! My splits were 13:06 and 13:21.</div></div><div><br /></div><div>Friday, 3/27/2026</div><div>3942 steps, 48/146 resting/max HR, 187.1/186.5 pounds, 8 floors climbed</div><div>Run: 2.06 miles, 18:45, 9:07 pace, 140/153 avg/max HR, 154/161 avg/max cadence, 27F, 50% RH, 8 mph N wind, wind chill 19F, sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 349.96 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17881748224" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't get out until after 6 PM but I did get out. It was in the low 20s last night. Yes, it was a 37F difference between yesterday noon and tonight! Anyways ... my running pace was nice and easy. I chose a short "Out to Latta Rd" route. Just 2 miles ... but it was 2 more than if I had stayed on the couch. My splits were 9:06 and 9:10.</div><div><br /></div><div>Saturday, 3/28/2026</div><div>6470 steps, 45/144 resting/max HR, 185.5/184.7 pounds, 10 floors climbed</div><div>Run: 3.14 miles, 29:05, 9:17 pace, 136/151 avg/max HR, 156/166 avg/max cadence, 25F, 58% RH, 10 mph W wind, wind chill 15F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 353.10 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17889177184" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... it was back to wearing the majority of my winter running gear ... in the last dregs of March! I wore my Brooks tights, wind brief, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and ski mittens. I wanted to run a bit longer so I chose my "Out to Dewey Ave" route. I wanted not to stop but I did stop twice to catch my breath (once at the turn and once at Greenleaf Rd on the way back). I did what I could. My splits were 9:10, 9:17, 9:18 and 9:19 over the last 0.14 mile.</div><div><br /></div><center><div class="strava-embed-placeholder" data-embed-id="17881748224" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div><center></center></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-83312660384948956542026-03-15T17:37:00.007-05:002026-03-22T17:23:12.890-05:00I walked 6 times this week, 10.55 miles<div>I ran once this week, 3.15 miles.<div><div>I took 49,876 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2090 day steak (since 6/24/2020 or 5 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/14). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/15/2026</div><div>7265 steps, 42/99 resting/max HR, 184.0/183.8 pounds, 15 floors climbed</div></div></div><div>Walk: 1.75 miles, 23:02, 13:10 pace, 95/107 avg/max HR, 116/179 avg/max cadence, 55F, 35% RH, 13 mph S wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 329.13 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17736918285" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my usual "Out to Ling Rd" route. It was sort of warm but very windy. The wind is blowing out the warmth and bringing back the cold. I did watch the trees a bit more closely than usual when I walked under them, lol. My splits were 12:57 and 13:28 over the last 0.75 mile.</div><div><br /></div><div>Monday, 3/16/2026</div><div>6694 steps, 46/108 resting/max HR, 15 floors climbed</div><div>Walk: 1.75 miles, 24:06, 13:46 pace, 98/114 avg/max HR, 125/219 avg/max cadence, 55F, 72% RH, 15 mph S wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 330.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17740980142" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Out to Ling Rd" route. Why in the morning instead od during lunch or afternoon? Well ... the ROC forecast was for a high in the upper 60s (actually 67F) with a cold front coming through in the afternoon resulting in temps in the 20s with ice and wet snow by nightfall. So ... I wore a spring jacket to work and regretted it by 5 PM, lol. Anyways ... my splits were 13:39 and 13:56 over the last 0.15 mile.</div></div><div><br /></div><div>Tuesday, 3/17/2026</div><div>8563 steps, 42/118 resting/max HR, 185.7 pounds, 17 floors climbed</div><div>Walk: 1.15 miles, 17:57, 15:37 pace, 111/125 avg/max HR, 118/138 avg/max cadence, 18F, 57% RH, 22 mph W wind, wind chill 1F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 392.80 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17752522820" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Brr! The predicted cold, wind, ice and snow invaded without invitation! I decided to get out into it. I put on ALL my usual winter walking gear plus my trail shoes. Any water had frozen to ice but the snow on top provided good traction. I didn't have any trouble with slipping or sliding. I decided just to do a mile on my "Another mile" route. My splits were 15:37 and 15:33 over the last 0.15 mile. I am NOT looking forward to scraping the ice off the Trax this morning!</div><div><br /></div><div>Wednesday, 3/18/2026</div><div>7081 steps, 43/111 resting/max HR, 11 floors climbed</div><div>Walk: 2.00 miles, 27:42, 13:51 pace, 95/105 avg/max HR, 126/137 avg/max cadence, 30F, 47% RH, 12 mph SSW wind, wind chill 21F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 332.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17771437533" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a "pass the time while working" walk on my "Around B601" route. My splits were 14:03 and 13:38.</div></div><div><br /></div><div>Thursday, 3/19/2026</div><div>8136 steps, 43/120 resting/max HR, 184.9/184.7&nbsp;pounds, 11 floors climbed</div><div>Walk: 1.75 miles, 24:28, 13:59 pace, 99/117 avg/max HR, 122/136 avg/max cadence, 34F, 59% RH, 7 mph S wind, wind chill 28F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 334.63 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17777124401" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I couldn't sleep past 4:50 AM so I got out before sunrise on my "Out to Ling Rd" route. I had dreams that I couldn't get to sleep again (I hope). The sidewalk on Greenleaf Rd had a few snowy/icy patches. My splits were 14:01 and 13:55 over the last 0.75 mile.</div><div><br /></div><div>Friday, 3/20/2026</div><div>4496 steps, 44/106 resting/max HR, 184.7/184.4 pounds, 5 floors climbed</div><div>Walk: 2.15 miles, 27:54, 12:59 pace, 100/114 avg/max HR, 127/198 avg/max cadence, 39F, 100% RH, 7 mph N wind, wind chill 35F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 336.78 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17795776346" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out after work for a brisk walk on my slightly longer "Out to Latta Rd" route. My splits were 12:48, 13:05 and 13:26 over the last 0.15 mile.</div><div>Then ... Christine and I did something unusual. What? We went out to dinner. We went out to The Char on Island Cottage Rd for a fish fry! It was nice, close and a locally owned restaurant. We hadn't been there in years!</div></div><div><br /></div><div>Saturday, 3/21/2026</div><div>7641 steps, 46/146 resting/max HR, 185.7/184.9 pounds, 12 floors climbed</div><div>Run: 3.15 miles, 28:47, 9:08 pace, 134/149 avg/max HR, 157/167 avg/max cadence, 34F, 93% RH 5 mph WSW wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 339.93 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17803874229" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I needed to run after way too many days of walks. I slowed my pace down as much as I could. Then I concentrated on holding that pace. My lungs and body wanted to stop but I held on. I only walked a few steps at the turn and to look for traffic when I crossed Greenleaf Rd. I got it done and I was happy with my effort. My splits were 9:03, 9:14, 9:12 and 8:34 over the last 0.15 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-24564244966478297072026-03-08T12:08:00.006-05:002026-03-15T17:29:02.786-05:00I walked 4 times this week, 6.80 miles<div>I ran 3 times this week, 10.85 miles.<div><div>I took 40,464 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2083 day steak (since 6/24/2020 or 5 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/7). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/8/2026</div><div>6051 steps, 44/158 resting/max HR, 183.4/182.4 pounds, 17 floors climbed</div></div></div><div>Run: 3.15 miles, 28:28, 9:02 pace, 137/163 avg/max HR, 155/163 avg/max cadence, 43F, 81% RH, 14 mph W wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 312.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17648219041" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was back to normal temps for March when I got out for a nice run on my "Out to Stutson St Overlook" route. It was a bit above 40F so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I was determined not to stop ... but I did walk for a bit at the turn. Still ... it was better than yesterday ... so it's progress. My splits were 9:03, 9:21, 8:48 and 8:21 over the last 0.15 mile.</div><div><br /></div><div>Monday, 3/9/2026</div><div>4235 steps, 42/100 resting/max HR, 185.3/184.7 pounds, 9 floors climbed</div><div>Walk: 1.75 miles, 22:13, 12:42 pace, 95/108 avg/max HR, 124/205 avg/max cadence, 57F, 38% RH, 15 mph SSW wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 314.63 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17661227920" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got around lunch on my "Out to Ling Rd". It was warm so I wore shorts and a long sleeve tech. My splits were 12:31 and 12:56 over the last 0.75 mile.</div></div><div><br /></div><div>Tuesday, 3/10/2026</div><div>10496 steps, 42/132 resting/max HR, 19 floors climbed</div><div>Run: 4.55 miles, 45:48, 10:04 pace, 57F, 47% RH, 8 mph SW wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 319.18 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17672820374" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was determined to run a bit farther this morning so I chose my "Out by the pier and around" route. I knew I wouldn't be able to run the entire way ... but I tried. So ... I got to 1.6 miles before I started to take walk breaks. I took a lot of them ...10 to be exact. But ... I was OK with that. I was moving. My splits were 9:23, 9:37, 10:22, 11:02 and 9:49 over the last 0.55 mile.</div></div><div><br /></div><div>Wednesday, 3/11/2026</div><div>3867 steps, 46/102 resting/max HR, 5 floors climbed</div><div>Walk: 1.85 miles, 23:22, 12:38 pace, 97/114 avg/max HR, 126 avg cadence, 61F, 100% RH, 6 mph S wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 321.03 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17690180357" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had wanted to run but it rained all morning and most of the afternoon. So ... I got out before supper for a brisk walk on my usual "Out to Ling Rd" route. The sidewalk on Greenleaf Rd had lots of water on it so I mostly walked on Greenleaf Rd. My splits were 12:39 and 12:36 over the last 0.85 mile.</div><div><br /></div><div>Thursday, 3/12/2026</div><div>6790 steps, 46/138 resting/max HR, 185.5 pounds, 9 floors climbed</div><div>Run: 3.15 miles, 29:38, 9:24 pace, 128/144 avg/max HR, 155/168 avg/max cadence, 30F, 64% RH, 21 mph W wind, wind chill 18F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 324.18 miles</div><div>A big 31F difference between yesterday and today. I wore shorts yesterday. I wore my Brooks tights and my usual Brooks 1/4 zip long sleeve pullover, long sleeve tech, Brooks beanie and ski mittens. I tried a slow run on my "Out to Dewey Ave" route but I couldn't hold the pace. Whatever ... WTF! My splits were 9:28, 9:46, 9:01 and 9:04 over the last 0.15 mile.</div><div><br /></div><div>Friday, 3/13/2026</div><div>5632 steps, 43/100 resting/max HR, 186.6 pounds, 6 floors climbed</div><div>Walk: 1.75 miles, 24:14, 13:51 pace, 92/105 avg/max HR, 125/140 avg/max cadence, 39F, 60% RH, 15 mph S wind, wind chill 31F, light rain</div><div><div>Shoes: white Brooks Glycerin GTS21 - 325.93 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="17712842547" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had absolutely no energy most of the day. I finally got enough to get out a bit after 6 PM. I started slow but I built up some speed after a 1/2 mile. My splits were 14:07 and 13:30 over the last 0.75 mile.</div></div><div><br /></div><div>Saturday, 3/14/2026</div><div>3393 steps, 45/95 resting/max HR, 185.9 pounds, 12 floors climbed</div><div>Walk: 1.45 miles, 19:40, 13:34 pace, 86/102 avg/max HR, 126/138 avg/max cadence, 30F, 74% RH, 26 mph WNW wind, wind chill 17F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 327.38 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17721666789" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... I picked up my bib and sweatshirt for the Runnin' of the Green 5 mile race last night. Why didn't I run the race? Well ... I slept horribly and had absolutely no energy. I think I slept but if I did ... I dreamed about trying to get to sleep. I went to bed around 11:30 AM and gave up on sleep around 6:15 AM. I wanted to get up and go but the cold, the wind, the inch of snow that fell overnight ... it made me realize that I wasn't up to getting up, getting dressed, driving to downtown Rochester, walking 1/2 mile to the race, running (most likely walking) 5 miles and then doing the reverse to get back home was impossible for me. I would have done this without question years ago. But ... today ... I did what I could. I wanted to get out for a run around noon but I was hungry so I settled for a brisk walk on a shortened "Out to Latta Rd" route. My splits were 13:38 and 13:26 over the last 0.45 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-81008322960569522662026-03-01T11:52:00.011-05:002026-03-08T10:25:35.130-05:00I walked 5 times this week, 8.20 miles<div>I ran 3 times this week, 9.46 miles.<div><div>I took 59,523 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2076 day steak (since 6/24/2020 or 5 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/28). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/1/2026</div><div>6543 steps, 46/141 resting/max HR, 185.4/184.5 pounds, 15 floors climbed</div></div></div><div>Run: 3.16 miles, 29:14, 9:16 pace,&nbsp;23F, 63% RH, 9 mph N wind, wind chill 14F, light snow</div><div>Shoes: white Brooks Glycerin GTS21 - 295.23 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17566715159" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... it was 23 F colder than yesterday so it was back to my usual winter running gear. I got out for another 5K on my "Out to Clematis St" route. I am still struggling to get back into my usual running shape ... age be damned. I have 2 weeks before the Runnin' of the Green 5 mile run (or Johnny's as I called for years before the name change). So ... I did the usual walk break or two. My splits were 9:06, 9:25, 9:22 and 8:31 over the last 0.16 mile.</div><div><br /></div><div>Monday, 3/2/2026</div><div>7402<span>&nbsp;</span>steps, 48/110 resting/max HR, 9 floors climbed</div><div>Walk: 1.75 miles, 23:40, 13:31 pace, 97/109 avg/max HR, 127/140 avg/max cadence, 21F, 45% RH, 3 mph WSW wind, sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 296.98 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17578674826" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was just as cold as yesterday ... but sunny! The sun didn't give much warmth but it tried. I got out for a brisk walk on my "Around B601" route during lunch. My splits were 13:31 and 13:32 over the last 0.75 mile.</div><div><br /></div></div><div>Tuesday, 3/3/2026</div><div>6073 steps, 46/99 resting/max HR, 186.5 pounds, 4 floors climbed</div><div>Walk" 1.75 miles, 22:34, 12:54 pace, 94/104 avg/max HR, 128/197 avgmax cadence, 39F, 60% RH, 10 mph SSE wind, wind chill 33F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 298.73 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="17590548750" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out what I thought was lunch but it turned out I had not pressed Submit. So ... I gout out for my "Out to Ling Rd" route before my "real" lunch (where I took a shower and ate lunch). It was warmer but the sidewalk on Greenleaf Rd was not clear yet. My splits were 12:46 and 13:05 over the last 0.75 mile.</div><div><br /></div><div>Wednesday, 3/4/2026</div><div>8294 steps, 47/133 resting/max HR, 187.7/186.8 pounds, 13 floors climbed</div><div>Run: 3.15 miles, 30:48, 9:46 pace, 124/137 avg/max HR, 150/164 avg/max cadence, 34F, 100% RH, 6 mph WSW wind, wind chill 29F, mostly sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 301.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17600988555" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a sunny and a perfect morning to run ... but it wasn't for me. I dragged myself out and just couldn't get into it. I have gained weight in the past couple of months. It is going to be a struggle to get back into some semblance of running shape. Today's run was marred by multiple walks as I couldn't keep going. My splits were 9:23, 10:03, 10:01 and 8:57 over the last 0.15 mile.</div></div><div><br /></div><div>Thursday, 3/5/2026</div><div>10297 steps, 46/108 resting/max HR, 10 floors climbed</div><div>Walk: 1.85 miles, 24:21, 13:10 pace, 88/104 avg/max HR, 128/140 avg/max cadence, 36F, 75% RH, 13 mph NE wind, wind chill 28F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 303.73 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17616061637" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Around B601" route. It was a bit above freezing but the brisk wind made it feel a bit chilly. My splits were 12:58 and 13:25 over the last 0.85 mile.</div></div><div><br /></div><div>Friday, 3/6/2026</div><div>11695 steps, 44/104 resting/max HR, 7 floors climbed</div><div>Walk: 2.00 miles, 26:51, 13:25 pace, 92/105 avg/max HR, 127/138 avg/max cadence, 37F, 100% RH, 5 mph SSE wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 305.73 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17627621610" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>There was a freezing rain overnight. There was about 1/4 inch of ice on the Trax when I got out to it. I let the defroster work before I started brushing. It quickly melted during the day. It was another pre-Spring day just like yesterday. I got for a brisk walk on my "Around B601" route. Another walk during lunch. Around and around B601 I went. My splits were 13:06 and 13:45.</div></div><div><br /></div><div>Saturday, 3/7/2026</div><div>9219 steps, 44/148 resting/max HR, 185.6/184.1 pounds, 28 floors climbed</div><div>Run: 3.15 miles, 29:16, 9.17 pace, 135/152 avg/max HR, 153/163 avg/max cadence, 57F, 82% RH, 17 mph SW wind, sunny</div><div>Shoes: white Brooks Glycerin GTS21 - 308.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17638073723" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It warmed up considerably during the night. I got out for an OK run on my "Out to Dewey Ave" route. I wore shorts and a short sleeve tech for the first time in several months. I felt like a fat blob but I managed to get out there and get up to a slow running pace. I only stopped twice (the turn and halfway back). My splits were 8:58, 9:23, 9:34 and 8:55 over the last 0.15 mile.</div><div>Walk: 0.85 mile, 15:23, 18:08 pace, 74/93 avg/max HR, 105/114 avg/max cadence, 66F, 78% RH, 13 mph SSW wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 309.73 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17642179298" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out in the evening for a leisurely walk around the Greenleaf Meadows complex. It was nice, warm and windy. You gotta get out when it's mid 60s in early March!</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-56311392964244419482026-02-23T20:43:00.006-05:002026-03-01T11:08:31.876-05:00I walked 4 times this week, 6.40 miles<div>I ran 3 times this week, 7.55 miles.<div><div><div>I took 40,861 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2069 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/21). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/22/2026</div><div>3995 steps, 47/141 resting/max HR, 184.2/184.2 pounds, 11 floors climbed</div></div></div><div>Run: 2.15 miles, 19:33, 9:05 pace134/145 avg/max HR, 154/163 avg/max cadence, 34F, 93% RH, 8 mph NNE wind, wind chill 28F, overcast with a light snow</div><div>Shoes: white Glycerin GTS21 - 280.27 miles</div><div>I overcame a lack of running mojo to get out for an out and back "Out to Beach Ave" run. I think it started to snow and blow out of the north just for me, lol! Anyway ... I got up off the couch, got dressed, got out there and got it done. My splits were 9:12, 9:04 and 8:22 over the last 0.15 mile.</div><div><br /></div><div>Monday, 2/23/2026</div><div>8837 steps, 47/119 resting/max HR, 16 floors climbed</div><div>Walk: 1.45 miles, 19:56, 13:45 pace, 98/118 avg/max HR, 124/136 avg/max cadence, 30F, 80% RH, 13 mph N wind, wind chill 21F, overcast with light snow</div><div>Shoes: white Brooks Glycerin GTS21 - 281.72 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17496918728" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in ... and then ... it was back to work for Ricoh ... yay ... or not ... or whatever. I got out for a walk on my "Around B601" route during lunch. It was around freezing but I got it done. My splits were 13:50 and 13:34 over the last 0.45 mile.</div></div><div><br /></div><div>Tuesday, 2/24/2026</div><div>5881 steps, 46/103 resting/max HR, 8 floors climbed</div><div>Walk: 1.65 miles, 21:52, 13:16 pace, 96/108 avg/max HR, 129/140 avg/max cadence, 21F, 53% RH, 14 mph W wind, wind chill 9F, mostly cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 283.37 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17510743051" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Around B601" route. My splits were 13:01 and 13:39 over the last 0.65 mile.</div></div><div><br /></div><div>Wednesday, 2/25/2026</div><div>5542 steps, 45/138 resting/max HR, 184.8/184.1 pounds, 7 floors climbed</div><div>Walk: 1.65 miles, 21:28, 13:00 pace, 122/142 avg/max HR, 128/138 avg/max cadence, 36F, 80% RH, 14 mph W wind, wind chill 27F, overcast with light snow</div><div><div>Shoes: white Brooks Glycerin GTS21 - 285.02 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17521049194" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out during lunch on my "Out to Ling Rd" route. My splits were 12:46 and 13:21 over the last 0.65 mile.</div><div><br /></div><div>Thursday, 2/26/2026</div><div>4619 steps, 45/148 resting/max HR, 184.6/183.9 pounds, 17 floors climbed</div><div>Run: 2.25 miles, 20:31, 9:06 pace,&nbsp;27F, 12 mph WSW wind, wind chill 17F, partly cloudy with light snow</div><div><div>Shoes: white Brooks Glycerin GTS21 - 287.27 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17532414355" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I needed to run after 3 walk days. The weather actually cooperated ... mostly. Light fluffy snow flakes were falling as I headed out on my out and back "Out to Beach Ave" route. I did what I do ... got out there and got it done. My splits were 9:02, 9:13 and 8:58 over the last 0.25 mile.</div></div></div><div><br /></div><div>Friday, 2/27/2026</div><div>6050 steps, 45/108 resting/max HR, 184.6/184.3 pounds, 6 floors climbed</div><div>Walk: 1.65 miles, 20:55, 12:41 pace, 99/110 avg/max HR, 125/198 avg/max cadence, 37F, 48% RH, 9 mph SW wind, wind chill 31F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 288.92 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17543316578" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was actually above freezing when I headed out for a brisk walk on my "Out to Ling Rd" route. My splits were 12:37 and 12:47 over the last 0.65 miles. It continued up to the upper 40s in the afternoon. It felt so warm!&nbsp;</div></div><div><br /></div><div>Saturday, 2/28/2026</div><div>5937 steps, 44/147 resting/max HR, 186.2/185.0 pounds, 10 floors climbed</div><div>Run: 3.15 miles, 30:22, 9:38 pace, 131/164 avg/max HR, 148/172 avg/max cadence, 46F, 57% RH, 15 mph SW wind, wind chill 41F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 292.07 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17553065402" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was still warm! I got a bit longer run this morning on my "Out to the Secret Sidewalk" route. I just wore shorts, my Brooks 1/4 zip long sleeve pullover, light running gloves and my trusty Brooks beanie. I was still a bit slow though. I found that the Secret Sidewalk was 80% snow covered and/or icy which forced me to a walk to avoid a fall or twisted ankle. I ran on Beach Ave on the way back. My splits were 9:04, 10:30, 9:27 and 8:47 over the last 0.15 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-22844504028453911672026-02-15T15:03:00.015-05:002026-02-22T16:15:28.306-05:00I walked 4 times this week, 7.60 miles<div>I ran 4 times this week, 9.75 miles.<div><div>I took 32,238 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2062 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/14). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/15/2026</div><div>4508 steps, 42/108 resting/max HR, 183.6/183.5 pounds, 9 floors climbed</div></div></div><div>Walk: 1.65 miles, 22:04, 13:21 pace, 90/113 avg/max HR, 124/201 avg/max cadence, 36F, 69% RH, 7 mph ESE wind, wind chill 31F, mostly sunny</div><div class="strava-embed-placeholder" data-embed-id="17409498880" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script><div>Shoes: white Brooks Glycerin GTS21 - 271.52 miles</div><div>My thighs ached a lot when I woke up. It hurt going up and down the stairs. But ... a streak has to be maintained ... so I got up off the couch and got out for a walk (painful at first) on "Out to Ling Rd" route. It was above freezing and sunny ...wow! I started slow and got up to a brisk pace after mile 1. My splits were 13:50 and 12:36 over the last 0.65 mile.</div><div><br /></div><div>Monday, 2/16/2026</div><div>876 steps, 48/144 resting/max HR, 184.9/184.2 pounds, 1 floors climbed</div><div>Walk: 2.30 miles, 28:47, 12:31 pace, 125/153 avg/max HR, 36F, 80% RH, 5 mph W wind, mostly sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 273.82 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="17417565634" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was warmer and sunny when I got out for a very brisk walk on my "Out to Beach Ave" route. I accidentally press 'Bike' instead of 'Walk' so I had to calculate the pace. I also didn't get any splits. I got up to a very brisk pace though. My thighs still hate me though.</div><div><br /></div><div>Tuesday, 2/17/2026</div><div>5025 steps, 48/144 resting/max HR, 185.6/184.6 pounds, 18 floors climbed</div><div>Run: 2.15 miles, 19:41, 9:09 pace,&nbsp;39F, 138/148 avg/max HR, 154/163 avg/max cadence, 87% RH, 12 mph W wind, wind chill 33F, overcast</div><div>Shoes: white Brooks Glycerin GTS21 - 275.97 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17429225824" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My thighs were just a bit sore so I thought it was time to take them out for a run. It was almost 40F so I wore shorts, my Brooks 1/4 zip long sleeve pullover, light running gloves and my Brooks beanie. I set up an easy pace. I went with my short "Out to Beach Ave" route and made sure that I ran the WHOLE thing. My splits were 9:11, 9:12 and 8:35 over the last 0.15 mile. I might have found my running mojo again ... it's been missing for a while.</div><div><br /></div><div>Wednesday, 2/18/2026</div><div>3269 steps, 44/105 resting/max HR, 186.3 pounds, 9 floors climbed</div><div>Walk: 1.45 miles, 24:46, 17:04 pace, 91/118 avg/max HR, 109/132 avg/max cadence 32F, 93% RH, 10 mph ENE wind, wind chill 24F, sleet/freezing rain mix</div><div>Shoes: blue Salomon SpeedCross 4 trail - 386.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17442277971" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was sleeting when I started to think about getting out. Then ... it turned to a wet snow. Then ... it went back to sleet. So ... I got dressed and got out for a walk on an "Another mile" route. I didn't want to chance a run on Greenleaf Rd so I stayed on the LOSP Trail (with its 3 to 4 inches of wet snow) and once around the Greenleaf Meadows complex. My splits were 17:53 and 15:15 over the last 0.45 mile. My darling wife, Christine, had hot water for hot chocolate ready when I got back ... sweet!</div><div><br /></div><div>Thursday, 2/19/2026</div><div>4856 steps, 44/152 resting/max HR, 185.8/185.1 pounds, 17 floors climbed</div><div>Run: 2.15 miles, 19:49, 9:12 pace, 138/159 avg/max HR, 154/165 avg/max cadence, 39F, 87% RH, 9 mph E wind, wind chill 34F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 278.12 miles</div><div>I lazed around for a long while. But ... I dragged myself out for a short and slow run on my "Out to Beach Ave" route. I just felt ... off and blah ... OK ... maybe old and slow, too. I need to find my bottle of running mojo that I seem to have lost. My splits were 9:12, 9:18 and 8:38 over the last 0.15 mile.</div><div><br /></div><div>Friday, 2/20/2026</div><div>4485 steps, 43/132 resting/max HR, 184.8 pounds, 14 floors climbed</div><div>Walk: 2.25 miles, 28:43, 12:46 pace, 108/136 avg/max HR, 127/203 avg/max cadence, 37F, 93% RH, 16 mph SE wind, wind chill 29F, overcast with a fine mist</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 628.03 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17463038366" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It rained all morning and it was still a fine mist when I got out. I did what I do before every race ... I walked. A brisk walk on my "Out to Beach Ave" sufficed for today. My splits were 12:24, 12:55 and 13:37 on the last 0.15 mile.&nbsp;</div><div><br /></div><div>Saturday, 2/21/2026</div><div>9219 steps, 46/147 resting/max HR, 183.9/182.8 pounds, 26 floors climbed</div><div>Today race was Freezeroo #6, the last in the 2025/2026 Freezeroo series. It was held out at the White House (no, not that one!) out on Lake Rd in Webster NY. It's a two loop route of 2.2 miles. The weather was around freezing, a bit and misty. The driving was a bit slushy so it took 25 minutes to get out there.</div><div>Run: 1.05 miles, 9:57, 9:28 pace, 128/139 avg/max HR, 151/161 avg/max cadence, 33F, 85% RH, 15 mph W wind, wind chill 24F, overcast with a light mist.</div><div>Shoes: blue Salomon SpeedCross 4 trail - 387.25 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17472808611" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Everyone had told me that it was icy out and it was true. The parking lot was icy and the shoulder on Lake Rd was a bit icy. It was glad that I brought my trail shoes!</div><div>Run: 4.4 miles (estimated), 40:46 (chip time), 9:19 pace, 137/150 avg/max HR, 153/170 avg/max cadence, 33F, 85% RH, 15 mph W wind, wind chill 24F, overcast with a light mist</div><center><div class="strava-embed-placeholder" data-embed-id="17475633511" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxwITlEN7-QCrJkJuah6iu-ABETb64-amjdYOZuThZSZD9TF6V6Dl-83drksbqt96cBnDtGYHhqeXt70M6Phw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>And ... we were off!. I tried to resist the temptation to start off fast. Well ... the tights were sliding too much for my liking so I had to stop within 1/4 mile to tighten the drawstring, lol! There was a bit of ice on a few of the neighborhood streets but nothing too serious. I ran well for the first loop. Then I lapsed into a long run/short walk. But ... I got it done. There was no LED clock at the finish and my Venu had died so I had no idea that I had run a 40:46 until I checked the results.</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWremqsjCNZSvBzDGe32ABSiXgjYtiwUGVmSMABvD8Vv2EJ3CNhf2yjxAGgmIPaO5s9QAdlakxPkMV0IELNzqzC6cas4rM_gVfOiddZs5XTCibPKvdYzsUHOaVNz0oNftITi3PacaAS9hu_Ux6z8YkNp_tkyeFirrTL73I8LzaLi24rodG9hp23tJUz0E/s3392/20260221_104334.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3392" data-original-width="2544" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWremqsjCNZSvBzDGe32ABSiXgjYtiwUGVmSMABvD8Vv2EJ3CNhf2yjxAGgmIPaO5s9QAdlakxPkMV0IELNzqzC6cas4rM_gVfOiddZs5XTCibPKvdYzsUHOaVNz0oNftITi3PacaAS9hu_Ux6z8YkNp_tkyeFirrTL73I8LzaLi24rodG9hp23tJUz0E/s320/20260221_104334.jpg" width="240" /></a></div>Well ... it turned out that my Venu had died at mile 4.03 when I could practically see the finish. It told me that I had run 38:05, 9:28 pace with splits of 9:20, 9:13, 9:57 and 9:16. I did OK ... I got off the couch, got out . I was 61st out of 97 (overall link <a href="https://runsignup.com/Race/Results/13639#resultSetId-628861;perpage:5000" target="_blank">here</a>), 5th out of 9 in my M 65-69 age group (age group link <a href="https://hourglassworks.com/results/20260214_FREEZEROO_Series.pdf" target="_blank">here</a>). I ate 2 pieces of pizza and a doughnut before I helped put away all the chairs and headed home.</div><div><br /></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-15390065587809373252026-02-08T18:58:00.014-05:002026-02-15T14:37:59.100-05:00I walked 5 times this week, 7.55 miles<div>I ran 3 times this week, 10.55 miles.<div><div>I took 51,301 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2055 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/7). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/8/2026</div><div>3890 steps, 48/146 resting/max HR, 185.1/184.4 pounds, 16 floors climbed</div></div></div><div>Run: 2.05 miles, 19:18, 9:24 pace, 135/153 avg/max HR, 156/168 avg/max cadence, 7F, 55% RH, 13 mph WNW wind, wind chill -8F, partly cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 260.32 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17333350041" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was frigid, windy but sunny! So ... enough walking in the arctic cold ... let's try running! I put on a bit less clothing and got out there before I could change my mind. I got about 5 strides before I wished I had put on my trail shoes. Well ... too late now! I just slowed down a bit and was more careful. The road in the Greenleaf Meadow complex was mostly snow covered and the shoulders of Greenleaf was slushy and snow covered in spots. I took a walk break on the slight hill back on Greenleaf Rd. It really wasn't too bad out if you're dressed correctly. My splits were 9:17 and 9:29.</div><div><br /></div><div>Monday, 2/9/2026</div><div>6511 steps, 44/93 resting/max HR, 8 floors climbed</div><div>Walk: 1.05 miles, 14:17, 13:37 pace, 88/98 avg/max HR, 125/134 avg/max cadence, 19F, 49% RH, 3 mph SE wind, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 261.37 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17343923118" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I went to sleep after midnight because I was hyperd up from watching the Super Bowl. Do you think I could sleep in? No ... I lie in bed for a while trying to get back from going pee the 2nd time. I looked at Alexa ... 5:49 AM!!!!! I started my day ... whatever! Alexa told me that it was -2F outside so any thought of a run or walk went right out the window. I did get out after it warmed up a little bit for a brisk walk on my "Around B601" route. There was a bit of ice from the water refreezing from being melted by the sun earlier in the day.</div><div><br /></div><div>Tuesday, 2/10/2026</div><div>4733 steps, 48/96 resting/max HR, 13 floors climbed</div><div>Walk: 1.45 miles, 19:42, 13:36 pace, 90/101 avg/max HR, 128/136 avg/max cadence, 32F, 86% RH, 8 mph SSE wind, wind chill 25F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 379.70 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17353160996" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out during lunch for a brisk walk on my "Around B601" route. The 32F temp felt warm after an extended bout of frigid temperature! My splits were 13:37 and 13:34 over the last 0.45 mile.</div></div><div><br /></div><div>Wednesday, 2/11/2026</div><div>7466 steps, 43/108 resting/max HR, 15 floors climbed</div><div>Walk: 1.55 miles, 20:34, 13:14 pace, 90/108 avg/max HR, 127/140 avg/max cadence, 30F, 69% RH, 18 mph W wind, wind chill 19F, light snow</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 381.25 miles</div><div>I got out during lunch for a brisk walk on my "Around B601" route. The temp was a bit less but the wind was brisker. But it still felt warm than the past week. My splits were 13:15 and 13:12 over the last 0.55 mile.</div><div><br /></div><div>Thursday, 2/12/2026</div><div>6750 steps, 43/117 resting/max HR, 12 floors climbed</div><div>Walk: 1.75, 24:58, 14:16 pace, 91/118 avg/max HR, 120/128 avg/max cadence, 25F, 63% RH, 14 mph NW wind, wind chill 14F, overcast</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 383.0 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="17377528432" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out after lunch for a nice walk on my "Around B601" route. I'm just out there getting it done. The cold, snow, feeling "blah" and just inertia have really affected my running. But ... I can still walk so walks it is. My splits were 14:29 and 14:00 over the last 0.75 mile.</div></div><div><br /></div><div>Friday, 2/13/2026</div><div>8021 steps, 43/118 resting/max HR, 184.1 pounds, 8 floors climbed</div><div>Walk: 1.75 miles, 24:32, 14:01 pace, 105/124 avg/max HR, 120/138 avg/max cadence, 28F, 54% RH, 9 mph WSW wind, wind chill 20F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 384.75 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17388591834" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I couldn't get out until after work so I quickly changed and got out there for an OK walk on my "Out to Ling Rd" route. The sidewalk on Greenleaf Rd was plowed but snow covered. Its surface was uneven so it was a bit hard to walk on. But ... no matter ... I got it done. My splits were 14:08 and 13:52 over the last 0.75 mile.</div><div><br /></div><div>Saturday, 2/14/2026&nbsp;</div><div>13930 steps, 44/148 resting/max HR, 182.1 pounds, 13 floors climbed</div><div>Today's race was the rescheduled Freezeroo #5, the 8 mile race from Braddock Bay Park. It was supposed to be last Saturday was was rescheduled a month ago because they couldn't reserve the lodge. It would have been cancelled because it was just above 0F with below zero wind chill last Saturday. Today's weather just SO much nicer! I was apprehensive about this race because I was no undertrained with no run above 5K in at least a month. But ... I was signed up, I felt better, it was warmer and it was close ... so I went. How close? It took me 7 minutes to get there. The weather conditions were 30F, 86% RH, 9 mph W wind, wind chill 23F, cloudy.</div><div>Run: 0.5 mile, 4:32, 9:04 pace, 125/136 avg/max HR, 152/164 avg/max cadence</div><div>Shoes: white Brooks Glycerin GTS21 - 261.87 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17394890005" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a little warmup run. It showed me that I needed another layer. So I ran with a short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks tights, shorts and Brooks beanie.</div><div>Run: 8.00 miles, 1:19:11, 9:53 pace, 139/153 avg/max HR, 148/194 avg/max cadence</div><div>Shoes: white Brooks Glycerin GTS21 - 269.87 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17395940697" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy2_GVjpozmRgEJK-1sx0Oz-D0Vf7f0MNMGXDQwxbGc9B_zo4CQXFjmvPhma8AjKemtL812g1n1sWgHMhcA7Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>And ... we were off! I started out slow and ran well for the first 5 miles.&nbsp;</div><div>Then ... I lapsed into a long run/walk. I felt a mild right hip pain around mile 6 and lapsed in a slow and slower run/walk until I just got it done. My chip time was 1:18:58, 9:52 pace. It was my slowest Freezeroo #5 by far but I got out there and I got it done. I was beat and got a half of a bagel and a cookie before I plopped my butt down. My thighs didn't want to work and I almost fell when I tried to get back up to get more cookies. I recovered enough, went home and vegged for several hours.</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOrS5b8mBL262otHaaP_uFd-UFwtzviUilQObE-ONglokxQDtc9t6WWkJLVSL-bn9dYLWtpnY0SDhIlHOWxBiRGfXUq5UZhiwKi4SErDYoKiD3pD50dUAINzUsmhvknDwDKQSJ99mOA3qzsiz8qNsit0LnlDCC3WuYskLX8KttS0gZVevftEusjGk6-fs/s1024/GarminConnect_20260214-103324.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOrS5b8mBL262otHaaP_uFd-UFwtzviUilQObE-ONglokxQDtc9t6WWkJLVSL-bn9dYLWtpnY0SDhIlHOWxBiRGfXUq5UZhiwKi4SErDYoKiD3pD50dUAINzUsmhvknDwDKQSJ99mOA3qzsiz8qNsit0LnlDCC3WuYskLX8KttS0gZVevftEusjGk6-fs/s320/GarminConnect_20260214-103324.jpg" width="320" /></a></div>I did the best I could. I was 62nd out of 87, 5th out of 6 in my M 65-69 age group, overall results <a href="https://runsignup.com/Race/Results/13639#resultSetId-627204;perpage:5000" target="_blank">here</a> and my results <a href="https://runsignup.com/Race/Results/13639/IndividualResult/RJZhS?resultSetId=627204#U117043676" target="_blank">here</a>. My splits were 8:53, 9:02, 9:05, 9:42, 9:58, 12:03, 10:32 and 10:22.</div><center><div class="strava-embed-placeholder" data-embed-id="17377528432" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-40042687007163135152026-02-01T19:15:00.011-05:002026-02-08T17:58:19.712-05:00I walked 6 times this week, 9.65 miles<div>I ran once this week, 2.06 miles.<div><div>I took 42,885 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2048 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/31). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/1/2026</div><div>4856 steps, 46/96resting/max HR, 184.7/184.9 pounds, 12 floors climbed</div></div><div>Walk: 1.8 miles, 28:50, 16:01 pace,&nbsp;16F, 91/102 avg/max HR, 113/134 avg/max cadence, 67% RH, 10 mph W wind, wind chill 4F, sunny</div><div>Shoes: blue Salomon SpeedCross 4 trail - 372.05 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17255232294" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a walk on my usual "Out to Ling Rd". Yes ... it was cold but it wasn't as cold and there wasn't much wind. I walked in about 2 to 3 inches of snow on the sidewalk out to Ling Rd and then on the shoulder on the way back. My splits were 17:30 and 14:11 on the last 0.8 mile.</div><div><br /></div><div>Monday, 2/2/2026</div><div>8406 steps, 46/100 resting/max HR, 10 floors climbed</div><div>Walk: 1.15 miles, 16:05, 13:59 pace, 84/96 avg/max HR, 123/132 avg/max cadence, 19F, 62% RH, 9 mph WNW wind, wind chill 10F, partly cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 373.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17262573780" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in and then got out during lunch for a quick walk on my "Around B601". It was almost 19F and actually felt a bit warmer. Hey ... the wind chill was only 10F, lol! My splits were 13:47 and 15:13 over the last 0.15 mile.</div></div><div><br /></div><div>Tuesday, 2/3/2026</div><div>7544 steps, 46/110 resting/max HR, 12 floors climbed</div><div>Walk: 1.15 miles, 15:17, 13:19 pace, 93/107 avg/max HR, 132/140 avg/max cadence, 27F, 80% RH, 13 mph W wind, wind chill 16F, light snow</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17276893658" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a walk on my "Around B601" route a bit before 4:30PM. I got up to a brisk with short strides. I had to shield my eyes with my hand on the way back due to a burst of wind-driven snow that was right in my face. I must have been a weird sight to anyone who was heading out of B601 right about then! But ... I got it done and extended my streak. I feel like a poser ... not running and just walking. But ... I just don't have any running motivation right now. We had 10 days of temps below 20F and just now 2 days of temps above 20F. It's the dead of winter. Anyway ... my splits were 13:16 and 13:34 over the last 0.15 mile.</div></div><div><br /></div><div>Wednesday, 2/4/2026</div><div>7462 steps, 51/126 resting/max HR, 185.4/184.8 pounds, 8 floors climbed</div><center><div class="strava-embed-placeholder" data-embed-id="17285393750" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Walk: 2.25 miles, 29:34, 13:09 pace, 100/132 avg/max HR, 128/143 avg/max cadence, 21F, 58% RH, 3 mph SW wind, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17276893658" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk at bit after 11 AM on my longer "Out to Beach Ave" route. It's amazing how much warmer a temp above 20F seemed! The wind chill was even above 10F! My splits were 13:04, 13:09 and 13:25 over the last 0.25 mile.</div><div><br /></div><div>Thursday, 2/5/2026</div><div>8141 steps, 48/99 resting/max HR, 16 floors climbed</div><div>Walk: 1.55 miles, 20:05, 12:57 pace, 95/103 avg/max HR, 130/140 avg/max cadence, 21F, 58% RH, 3 mph SW wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 256.21 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17299905043" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my "Around B601" route. It's nice to get out when the wind doesn't want to freeze your face off! My splits were 13:04 and 12:46 over the last 0.55 mile.</div><div><br /></div><div>Friday, 2/6/2026</div><div>5660 steps, 50/142 resting/max HR, 183.6/183.3 pounds, 2 floors climbed</div><div>Run: 2.06 miles, 18:40, 9:05 pace, 133/146 avg/max HR, 154/163 avg/max cadence, 16F, 73% RH, calm. cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 258.27 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17306632009" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I really dreaded running but I really to get out ... it's been 20 days between runs. So ... I did. I got for a really nice and easy run on my "Out to Beach Ave" route. Just a out and back to Beach Ave. I had to walk a bit on the bitty hill at the end of Greenleaf Rd. But ... I got out. My splits were 8:53 and 9:16.</div><div><br /></div><div>Saturday, 2/7/2026</div><div>816 steps, 46/131 resting/max HR, 184.7 pounds, 15 floors climbed</div><div>Walk: 1.65 miles, 23:44, 14:35 pace,&nbsp;3F, 120/142 avg/max HR, 78% RH, 15 mph NW wind, wind chill -14F, overcast</div><div>Shoes: blue Salomon SpeedCross 4 trail - 376.0 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17322236965" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFbpkP6ubNFO3S3IQNU49DVtiylB7sxxLE2ULZJWgWwbL8at2jMXBrq1Q2jCzXF0Q2uYTGM_7DcuQomvNftaBHuzWOCh-D9Shcn06U5noaBzVMw1nhuP0ktW_qwTVFcpTQtvjdLXvuiTBXpm51kIvN7JQz7d3lPrbROSlisvCSs2jg2nClMkZyhFXa3g/s1024/GarminConnect_20260207-175741.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyFbpkP6ubNFO3S3IQNU49DVtiylB7sxxLE2ULZJWgWwbL8at2jMXBrq1Q2jCzXF0Q2uYTGM_7DcuQomvNftaBHuzWOCh-D9Shcn06U5noaBzVMw1nhuP0ktW_qwTVFcpTQtvjdLXvuiTBXpm51kIvN7JQz7d3lPrbROSlisvCSs2jg2nClMkZyhFXa3g/s320/GarminConnect_20260207-175741.jpg" width="320" /></a></div>I needed to get out but ... I waited ... and I waited. It was 3F, a fine mist of snow was falling and it was windy. But ... I gotta keep my streak alive. So ... I put on 5 layers on my top and 2.5 lays on my bottom, my balaclave, beanie, neck gaiter, ski mittens and googles ... and set forth on my "Out to Ling Rd" route. I accidentally pressed "Bike" instead of "Walk" when I started so I have no cadence or mile splits. I started a bit slow and got bogged down a bit with the snow on the sidewalk on Greenleaf Rd before I went to the shoulders and could speed up. But ... I got out there. The wind just bounced off all my layers. I almost started to sweat somewhere underneath .... I think. The only thing that got a bit cold was my toes since I only had 1 pair of socks. But ... my streak continued.</div><div>I finally got for a nice walk around 5 PM&nbsp;</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-19943198994759822112026-01-25T19:35:00.015-05:002026-02-07T20:37:14.334-05:00I walked 4 times this week, 7.25 miles.<div>I took a snowshoe walk of 2.0 miles</div><div>I took a treadmill walk of 1.20 miles</div><div>I took a treadmill run of 2.05 miles.<br /><div>I took x steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div><div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2041 day steak (since 6/24/2020 or 5 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/24). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/25/2026</div><div>3862 steps, 44/110 resting/max HR, 184.9/184.5 pounds, 15 floors climbed</div></div><div>Snowshoe: 1.54 miles (until my Garmin died) so approximately 2.0 miles 38:08, 24:50 pace, 96/120 avg/max HR, 96/188 avg/max cadence, 9F, 78% RH, 14 mph E wind, wind chill -7F, light snow</div><div>Shoes: blue Salomon SpeedCross 4 trail - 364.0 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17177488789" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUBV91LyibsqTP1GFfbgchJSGV0re-UDSKN6eG-9hRQnzmG5IMS7Pok-QfytwIrfHcB91LHNzLlsDVhJsslhIqRh1iivn2mLxxcfLDbCsbSXxqox8N_VMfWUiP6_cGJ_6yltA6bWUSAduipLZID76izQsb58PWkvPTWrp37X07hJik8KT518_pBlUdk4/s3392/20260125_165417.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3392" data-original-width="2544" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUBV91LyibsqTP1GFfbgchJSGV0re-UDSKN6eG-9hRQnzmG5IMS7Pok-QfytwIrfHcB91LHNzLlsDVhJsslhIqRh1iivn2mLxxcfLDbCsbSXxqox8N_VMfWUiP6_cGJ_6yltA6bWUSAduipLZID76izQsb58PWkvPTWrp37X07hJik8KT518_pBlUdk4/s320/20260125_165417.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKrCZ5J7-vRRN97M0BV-Jz3dgmvU5NYshVS6YxAt83rNSiN2XavrnQegH85EPVvhPM0s5U5G9fS51gPicsSFvZ26EnzdKGRIYB20cSwkUvzgcDon3_z8AC4Xtu_E8vohtNhTse4zoLqylefTvFMn1QDX4ymiN-TZ6-MZMvmCKbibo0JzxbIkIPt9j-g4/s4000/20260125_165408.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuKrCZ5J7-vRRN97M0BV-Jz3dgmvU5NYshVS6YxAt83rNSiN2XavrnQegH85EPVvhPM0s5U5G9fS51gPicsSFvZ26EnzdKGRIYB20cSwkUvzgcDon3_z8AC4Xtu_E8vohtNhTse4zoLqylefTvFMn1QDX4ymiN-TZ6-MZMvmCKbibo0JzxbIkIPt9j-g4/s320/20260125_165408.jpg" width="148" /></a></div>It started snowing in the morning and hasn't stopped. So ... I stayed in for a while until I got out for a snowshoe. I dress as warmly as I could. There was about 3 to 6 inches (or more in the drifts) of snow on the Lakeshore Country Club. I slowly walked as well as I could. Yes ... it was cold, windy and snowy for sure. I was more than ready to stop when I got done. I undressed and went straight upstairs to take a shower and then a bath to wam up my somewhat frozen toes. Brr! Then ... I found that my Garmin had died at 1.54 miles. It was 17% when I started ... oh well! My splits were 25:20 and 23:57 over the last 0.54 miles.</div></div><div><br /></div><div>Monday, 1/26/2026</div><div>6165 steps, 44/96 resting/max HR, 6 floors climbed</div><div>Treadmill: 1.20 miles, 18:49, 15:41 pace, 83/92 avg/max HR, 114/122 avg/max cadence</div><div>Shoes: white Brooks Glycerin GTS21 - 252.61 miles</div><div>I slept in again so I tried to get out for a walk around B601 but the snow was quite slippery in the first 100 yards so I went back inside. I had to shop at BJs after work so I was a bit pressed for time. So ... I hit the treadmill at Greenleaf Meadows. I really should go there more often. It does have some good exercise equipment. Anyways, there is a difference between Garmin Inside Walking and the treadmill. My Garmin Inside Walking said 1.05 miles, 16:57 pace while the treadmill said 1.2 miles, 18:49, 15:41 pace. I believe the treadmill.</div><div><br /></div><div>Tuesday, 1/27/2026</div><div>6495 steps, 45/109 resting/max HR, 182.9 pounds, 12 floors climbed</div><div>Walk: 1.75 miles, 24:47, 14:11 pace, 95/116 avg/max HR, 108/135 avg/max cadence, 10F, 56% RH, 21 WSW wind, wind chill -8F, partly cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 365.75 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17195420847" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in again. I just can't motivate myself to get outside in the pre-dawn darkness when it's this cold. I did get out before lunch. The Greenleaf Meadow maintenance guy knocked on our door and ask me to move my cars so they could fully plow the parking lot. So I just that as an excuse to get dressed and get out for a walk on my usual "Out to Ling Rd" route ... after I moved the cars, of course. The sidewalk on Greenleaf Rd had been plowed so I was able to get a good pace on it. The sun almost warmed so I almost drew up a sweat under my 4 layers. I must look like Nanook of the North, lol! My splits were 14:06 and 14:16 over the last 0.75 mile.</div></div><div><br /></div><div>Wednesday, 1/28/2026</div><div>7176 steps, 44/103 resting/max HR, 184.0/183.7 pounds, 9 floors climbed</div><div>Walk: 1.7 miles, 25:27, 14:58 pace, 94/103 avg/max HR, 114/138 avg/max cadence, 12F, 66% RH, 18 mph WSW wind, wind chill -4F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 367.45 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17207513953" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out before lunch on my "Out to Ling Rd". The west wind had narrowed the plowed section of the sidewalk on Greenleaf Rd in sections that were exposed to the wind. This plus the inch of snow that fell overnight slowed me a bit. It was the usual cold and bitter wind ... but whatever. I just put on my usual 4 layers on top and 2 lays on bottom and set forth. My splits were 15:37 and 14:02 over the last 0.7 mile.</div></div><div><br /></div><div>Thursday, 1/29/2026</div><div>5868 steps, 47/110 resting/max HR, 12 floors climbed</div><div>Walk: 1.15 miles, 16:21, 14:14 pace, 104/114 avg/max HR, 122/140 avg/max cadence, 10F, 72% RH, 10 mph WNW wind, wind chill -2F</div><div>Shoes: blue Salomon SpeedCross 4 trail - 368.60 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17221373510" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in again and I couldn't get out before lunch so I got out when I got a spare 20 minutes on my "Around B601" route. It was cold and windy but I did it. My splits were 14:25 and 13:01 over the last 0.15 mile.</div><div><br /></div><div>Friday, 1/30/s026</div><div>3772 steps, 45/115 resting/max HR, 185.2/185.3 pounds, 12 floors climbed</div><div>Walk: 1.65 miles, 22:22, 13:33 pace, 99/122 avg/max HR, 118/145 avg/max cadence, 9F, 66% RH, 14 mph W wind, wind chill -7F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 370.25 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17231708887" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in again like usual ... but I got out after 5 PM on my usual "Out to Ling Rd" route. This time I stayed on the shoulder of Greenleaf Rd inside of the sidewalk so I could walk faster. I did have on my Noxgear Tracer2 lighted vest so drivers could see me. My splits were 13:43 and 13:17 over the last 0.65 mile.</div></div><div><br /></div><div>Saturday, 1/31/2026</div><div>4796 steps, 47/138 resting/max HR, 1 floor climbed</div><div>Treadmill: 2.05 miles, 19:56, 9:43 pace</div><div>Shoes: white Brooks Glycerin GTS21 - 254.66 miles</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqH5sw9TWtubWhx3t-vBx0HNwPshBYSgrZga3QpoMQbiH7PgJb3pEHOb00xXWOoOAJkIWjXFhpEZwhmrZOmrvrSWmifZgCTvi3OGwx3Fd-LJ2PSD7CtkmaYvoIhdvZJit-WQW8qj9zoAmKjE5z62rIO5c8LNM9jP7Xq8IyaJgQbD0m4v-mbQWbXcLdIRQ/s1024/GarminConnect_20260131-173417.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqH5sw9TWtubWhx3t-vBx0HNwPshBYSgrZga3QpoMQbiH7PgJb3pEHOb00xXWOoOAJkIWjXFhpEZwhmrZOmrvrSWmifZgCTvi3OGwx3Fd-LJ2PSD7CtkmaYvoIhdvZJit-WQW8qj9zoAmKjE5z62rIO5c8LNM9jP7Xq8IyaJgQbD0m4v-mbQWbXcLdIRQ/s320/GarminConnect_20260131-173417.jpg" width="320" /></a></div>Well ... I retreated to the treadmill today. But ... not for a walk but for a run. I set the treadmill up for a 10:00 pace and then a 9:22 pace for a whopping 2.05 miles. It's a lot warmer inside ... but I got it done.&nbsp;</div><div>It's the end of January ... so it's stat time!</div><div>I was on the treadmill twice in January, once for a walk of 1.20 miles at 15:41 pace and once for a run for 2.05 miles at 19:43 pace.</div><div>I snowshoed once for 2.0 miles at 24:50 pace.</div><div>I took 22 walks for 34.21 miles, 1.56 miles/walk.</div><div>I took 7 runs for 20.33 miles, 2.90 miles/run.</div><div>I took 182,819 steps.&nbsp;</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-38496562702833613982026-01-20T21:03:00.011-05:002026-02-07T20:39:46.713-05:00I walked 7 times this week, 10.0 miles.<div>I didn't run this week.</div><div>I took 34.396 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2034 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/17). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/18/2026</div><div>2820 steps,46/104 resting/max HR, 181.3/181.4 pounds, 9 floors climbed</div><div>Walk: 1.4 miles, 20:54, 14:55 pace, 84/98 avg/max HR, 115/200 avg/max cadence, 23F, 49% RH, 10 mph W wind, wind chill 13F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 356.60 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17097397675" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for another "Another mile" route. I put on my trail shoes as I expected some ice on the LOSP Trail. But there wasn't practically any. I started out slow and slowly built up a bit of pace. My splits were 15:00 and 14:43 over the last 0.40 mile.</div><div><br /></div><div>Monday, 1/19/2026</div><div>4293 steps, 43/93 resting/max HR, 0 floors climbed</div><div>Shoes: white Brooks Glycerin GTS21 - 249.31 miles</div><div>Walk: 1.1 miles, 15:40, 14:45 pace, 80/103 avg/max HR, 107/135 avg/max cadence</div><center><div class="strava-embed-placeholder" data-embed-id="17108623088" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in ... yet again. It was cold, chilly, a bit snowy, a bit slippery and breezy with a wind chill of 10F. So ... I just walked around B601 as I checked on the 3 plotters that I check on. So ... my 15:40 elapsed and 14:45 pace is an estimate. Whatever ... I just didn't feel like I wanted to freeze my face off.</div><div><br /></div><div>Tuesday, 1/20/2026</div><div>8229 steps, 46/125 resting/max HR, 7 floors climbed</div><div>Walk: 1.05 mile, 13:22, 12:44 pace, 102/134 avg/max HR, 123/148 avg/max cadence, 14F, 52% RH, 23 mph W wind, wind chill -4F, partly cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 250.36 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="17120170925" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was cold and dark so I slept in&nbsp; ... yet again. It was even colder, windier than yesterday. But the footing was good so I took a very brisk walk on a short as possible "Around B601" route. Why very brisk and as short as possible? Well ... that wind was very cold!!! Brr!!!</div><div><br /></div><div>Wednesday, 1/21/2026</div><div>6347 steps, 41/90 resting/max HR, 8 floors climbed</div><div>Walk: 1.05 mile, 15:00, 14:16 pace, 85/105 avg/max HR, 124/145 avg/max cadence, 27F, 74% RH, 13 mph SSW wind, wind chill 16F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 251.41 miles</div><div>Another day ... another day of meeting the Ricoh tech at B101. This time he declared that the ten year old MPC307 was unrepairable after 6 visits. So ... another day of staying in because I had to get out at 8 AM after I clocked in. So ... I got out for a short walk on my "Around B601" route. I had to slow down a bit on the back parking lot since it was covered in snow.</div><div><br /></div><div>Thursday, 1/22/2026</div><div>3851 steps, 45/93 resting/max HR, 183.4 pounds, 6 floors climbed</div><div>Walk: 1.8 miles, 27:23, 15:13 pace, 86/97 avg/max HR, 118/145 avg/max cadence, 27F, 93% RH, 3 mph W wind, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 358.40 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17139231324" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out around 9 AM for a walk on my usual "Out to Ling Rd" route instead of doing a walk of "Around B601" route. It has snowed about an inch before I set out. I found that the sidewalk off of Greenleaf Rd has a layer of ice underneath so I had to slow my pace until I was back on bare pavement. My splits were 15:39 and 14:40 over the last 0.8 mile.</div></div><div><br /></div><div>Friday, 1/23/2026</div><div>5027 steps, 42/94 resting/max HR, 183.5/183.1 pounds, 14 floors climbed</div><div>Walk: 1.8 miles, 25:35, 14:13 pace, 85/104 avg/max HR, 119/134 avg/max cadence, 12F, 56% RH, 24 mph W wind, wind chill -6F, partly cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 360.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17152170335" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3RmvydZaM60eplY2XtdY3d-53mZaq8biMa7z3TpO-lHGZ5qBN-eLVompcqRITgYEUOKDDJbbT8SRGB4hv37myP8IK-1OokIKhB4J5O4iUMrhW8_slfvkj4qI-iXARZ3T8J3qjr09uaFx2MLrwm3M7ORI41aQSmuZ2XtGfoPjngBspE8hx-MSOgDyfE8/s1024/GarminConnect_20260123-151732.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3RmvydZaM60eplY2XtdY3d-53mZaq8biMa7z3TpO-lHGZ5qBN-eLVompcqRITgYEUOKDDJbbT8SRGB4hv37myP8IK-1OokIKhB4J5O4iUMrhW8_slfvkj4qI-iXARZ3T8J3qjr09uaFx2MLrwm3M7ORI41aQSmuZ2XtGfoPjngBspE8hx-MSOgDyfE8/s320/GarminConnect_20260123-151732.jpg" width="320" /></a></div>It was cold, chilly and dark in the morning ... and I slept in again. I had to get out to keep my streak alive. So ... I dressed 2 long sleeve techs, my Brooks 1/4 zip long sleeve and jacket along with my tights and wind brief. I put on my balaclava, Brooks beanie, ski googles along with running mittens on my face and hands. It took about 5 minutes to put all my clothing on, lol. I got out for a brisk walk on my "Out to Ling Rd" route. An inch more snow had fallen and it gave me more traction on the sidewalk off of Greenleaf Rd. Weird but true. My splits were 14:33 and 13:48 over the last 0.8 mile.</div></div><div><br /></div><div>Saturday, 1/24/2026</div><div>3839 steps, 42/102 resting/max HR, 184.7/184.3 pounds, 10 floors climbed</div><div>Walk: 1.8 miles, 26:32, 14:45 pace, 89/108 avg/max HR, 111/139 avg/max cadence, 7F, 66% RH, 6 mph SSW wind, wind chill -3F, partly cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 362.00 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17163002572" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yes, Freezeroo #4 was today at 10AM ... and there were 86 finishers ... but I wasn't one of them. It was -3F when I went downstairs at 7 AM and I didn't cotton to the idea of driving at least 30 minutes out to Victor to run 5 miles. Plus ... I was still not 100% yet from the crud that both I and my darling wife, Christine, have had for the past month. But ... I did get out for a walk on my "Out to Ling Rd" route. There was a bit more snow so I had a bit less traction. My splits were 15:04 and 14:21 over the last 0.8 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-227608734906811752026-01-11T16:49:00.008-05:002026-01-18T19:59:12.228-05:00I walked 5 times this week, 8.0 miles.<div>I ran twice this week, 6.31 miles.</div><div>I took 42,616 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2027 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/11). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/11/2026</div><div>3513 steps, 46/119 resting/max HR, 182.4/182.1 pounds, 5 floors climbed</div><div>Walk: 1.8 miles, 22:37, 12:34 pace, 95/112 avg/max HR, 123/198 avg/max cadence 34F, 59% RH, 16 mph W wind, wind chill 24F, overcast</div><div>Shoes: white Brooks Glycerin GTS21 - 236.76 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17015111259" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a brisk walk around noon on my usual "Out to Ling Rd" route. I thought about a run but I didn't want to risk any injury. My splits were 12:33 and 12:37 over the last 0.8 mile.&nbsp;</div><div><br /></div><div>Monday, 1/12/2026</div><div>6808 steps, 49/107 resting/max HR, 7 floors climbed</div><div>Walk: 1.8 miles, 23:27, 13:01 pace, 101/114 avg/max HR, 130/186 avg/max cadence, 34F, 59% RH, 20 mph WSW wind, wind chill 23F, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 238.56 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17027492782" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in since I stayed up late watching the late Wild Card game. I got out on a "Around B601" route around 4 PM. My splits were 13:03 and 12:59 over the last 0.8 mile.</div></div><div><br /></div><div>Tuesday, 1/13/2026</div><div>6906 steps, 46/102 resting/max HR, 14 floors climbed</div><div>Walk: 1.8 miles, 22:52, 12:42 pace, 97/114 avg/max HR, 129/200 avg/max cadence, 45F, 45% RH, 14 mph SSW wind, wind chill 39F, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 240.36 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17040778141" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was a bit tired in the morning and a bit busy during the day so I couldn't get out until after work. So ... I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 12:38 and 12:47 over the last 0.8 mile.</div></div><div><br /></div><div>Wednesday, 1/14/2026</div><div>8832 steps, 44/144 resting/max HR, 183.2/182.6 pounds, 9 floors climbed</div><div>Run: 3.15 miles, 29:07, 9:14 pace, 134/148 avg/max HR, 154/161 avg/max cadence, 45F, 61% RH, 12 mph SW wind, wind chill 39F, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 243.51 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17045750550" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept horribly. I finally looked at my Alexa on my nightstand ... 5:00 AM. My Alexa alarm went off at 5:30 AM. I thought about all the years I had gotten up to my Alexa weekday 5:20 AM alarm ... 2023, 2024 and 2025 (maybe more) ... and then how I had stopped in the summer of 2025. Well ... today I got up, got dressed and got outside for a run instead of just settling for a walk later. My legs and joints tried to tell me to stop and walk when I started out on my simple out and back "Out to Dewey Ave" route. But ... I persisted. My splits were 9:16, 9:19, 9:11 and 8:51 over the last 0.15 mile.</div></div><div><br /></div><div>Thursday, 1/15/2026</div><div>2914 steps, 46/99 resting/max HR, 6 floors climbed</div><div>Walk: 1.05 mile, 16:37, 15:49 pace, 91/103 avg/max HR, 110/120 avg/max cadence, 12F, 78% RH, 12 mph W wind, wind chill -1F, overcast</div><div>Shoes: blue Salomon SpeedCross 4 trail - 355.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17063224609" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It snowed overnight so I slept in. I got out for a walk on a "Another mile" route. The LOSP Trail had about 3 inches of snow on it. My trail shoes made easy work of it.</div><div><br /></div><div>Friday, 1/16/2026</div><div>7345 steps, 45/103 resting/max HR, 14 floors climbed</div><div>Walk: 1.55 miles, 22:31, 14:33 pace, 86/98 avg/max HR, 123/136 avg/max cadence, 27F, 58% RH, 10 mph S wind, wind chill 18F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 245.06 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17073559803" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had get up and out early so I could meet a Ricoh tech at B101 at 8:30 AM so I didn't have time for a morning walk. I got up from my desk for a little walk outside on my "Around B601" walk. There was a bit of ice on the back parking lot. My splits were 14:44 and 14:11 over the last 0.55 mile.</div></div><div><br /></div><div>Saturday, 1/17/2026</div><div>6298 steps, 45/144 resting/max HR, 183.5/182.4 pounds, 22 floors climbed</div><div>Run: 3.16 miles, 28:26, 9:01 pace, 135/148 avg/max HR, 155/165 avg/max cadence, 36F, 69% RH, 12 mph SSW wind, wind chill 28F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 248.22 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17084222209" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a nice and easy 5K on my out and back "Out to Clematis St" route. I felt like I was just putting the motions ... but the motions got me out there and got it done. So ... that's a win! My splits were 8:57, 9:04, 9:06 and 8:23 over the last 0.16 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-4564862874546473832026-01-04T21:21:00.021-05:002026-01-11T17:52:06.381-05:00I walked 5 times this week, 8.35 miles. <div>I ran 3 times this week, 7.75 miles.</div> <div> I took 50,270 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch. </div> <div> My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking). </div> <div><br /></div> <div> Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>. </div> <div><br /></div> <div> BTW, I am on a 2020 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/3). There were more than a few days when a mile was all I could walk or limp. </div> <div><br /></div> <div>Sunday, 1/4/2026</div> <div>4289 steps, 47/109 resting/max HR, 178.8/178.7 pounds, 9 floors climbed</div> <div> Walk: 1.80 miles, 27:39, 15:22 pace, 97/118 avg/max HR, 112/123 avg/max cadence, 27F, 80% RH, 5 mph N wind, cloudy </div> <div>Shoes: blue Brooks Salomon SpeedCross 4 trail - 352.35 miles</div> <center> <div class="strava-embed-placeholder" data-embed-id="16939804501" data-embed-type="activity" data-from-embed="false" data-style="standard"></div> <script src="https://strava-embeds.com/embed.js"></script> </center> <div> It seems like the dead of winter is upon us. A smidge of snow had fallen all day. I got out for a walk on my usual "Out to Ling Rd" route during the Bills game. I listened to it on my Spectrum app as I walked. The sidewalk on Greenleaf Rd had 3 to 4 inches of snow. The smidge of snow made any road that I walked on a bit slippery. My splits were 15:17 and 15:30 over the last 0.80 mile. </div><div><br /></div><div>Monday, 1/5/2026</div><div>6831 steps, 50/106 resting/max HR, 10 floors climbed</div><div>Walk: 1.80 miles, 28:27, 15:48 pace, 92/104 avg/max HR, 112/223 avg/max cadence, 32F, 74% RH, calm, cloudy</div><div><div>Shoes: blue Brooks Salomon SpeedCross 4 trail - 354.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16951159780" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't feel like getting out early and Christine started supper early so I couldn't get out before supper. Christine made burgers and homemade french fries that were very filling. The weight scale said that I had gained 4 pounds??? I quickly (so it wouldn't record it) stepped on and off several times to the same depressing figure (more or less) ... so no weight today. Anyway ... I got out for a bloated walk in the dar on my usual "Out to Ling Rd" route. It was just above freezing and as calm as a bell. The sidewalk still had about 4 inches of slippery snow from lake effect snow that had fallen during the morning. My splits were 15:51 and 15:44 over the last 0.80 mile.</div><div><br /></div><div>Tuesday, 1/6/2026</div><div>5874 steps, 48/106 resting/max HR, 8 floors climbed</div><div>Walk: 1.15 miles, 15:17, 13:18 pace, 90/101 avg/max HR, 132/143 avg/max cadence, 36F, 75% RH, 6 mph E wind, wind chill31F, light rain</div><div>Shoes: white Brooks Glycerin GTS21 - 223.76 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16960341216" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div><div>I slept horribly plus I had to get to L3Harris SAS B101 to escort a Ricoh tech at 8:30 AM. The new control board for the Ricoh MPC306 (10 years old) didn't fix it. He has ordered a new LCD ... I hope that fixes it. The weather forecast was for rain so I got out at B601 when it was only light rain on my "Around B601" route. I got it done.</div><div><br /></div><div>Wednesday, 1/7/2026</div><div>8501 steps, 48/105 resting/max HR, 10 floors climbed</div><div>Walk: 1.65 miles, 21:56, 13:18 pace, 99/110 avg/max HR, 130/240 avg/max cadence, 36F, 87% RH, 10 mph WNW wind, wind chill 29F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 225.41 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16969701690" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in again but I got for a brisk walk before lunch on my "Around B601" route. My splits were 13:22 and 13:11 over the last 0.65 mile.</div><div><br /></div><div>Thursday, 1/8/2026</div><div>8778 steps, 44/94 resting/max HR, 185.8 (up 7!!!) pounds, 11 floors climbed</div><div>Walk: 1.80 miles, 25:32, 14:12 pace, 80/104 avg/max HR, 120/134 avg/max cadence, 46F, 61% RH, 3 mph SE wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 227.21 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16984230712" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for an OK walk after work on my usual "Out to Ling Rd" route. Why ... so many walks? I just don't have any extra energy for a run right now. I just feel "blah" and my cold, flu, covid(?), whatever(!) is just dragging on. Anyway ... it was just a normal in the midst of a short-lived (I'm sure) January thaw. Whoppee! My splits were 14:22 and 13:59 over the last 0.8 mile.</div></div><div><br /></div><div>Friday, 1/9/2026</div><div>6890 steps, 42/140 resting/max HR, 184.3/182.9 pounds, 22 floors climbed</div><div>Run: 2.05 miles, 19:09, 9:19 pace, 133/145 avg/max HR, 155/163 avg/max cadence, 52F, 47% RH, 16 mph S wind, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 229.26 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16988905636" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I went to bed early and fell asleep by 9:30 PM but ... did I sleep well? The answer would be no. But ... I dragged myself outside into the unusually warm and windy darkness of a January morning. I set off at a "just get it done" shuffle/run on a short "Out to Beach Ave" route. I held the pace and definitely wanted to stop on every other step. But ... I got it done ... just to prove that I could still run. My splits were 9:11 and 9:29 (into the wind).</div></div><div><br /></div><div>Saturday, 1/10/2026</div><div>10067 steps, 40/146 resting/max HR, 182.8/183.1 pounds, 20 floors climbed</div><div>Today's race was Freezeroo #3 out at Pineway Ponds Park in Spencerport. I was still getting over the "crud" that my darling wife, Christine, and I have had since before Christmas. It was my 14th Freezeroo #3 and the 11th on this course. I got out to the race venue around 9:10 AM in plenty of time for the 10 AM start. The race conditions were 37F, 75% RH, 9 mph SE wind, wind chill 31F, overcast.</div><div>Run: 0.61 miles, 5:28, 9:02 pace, 116/133 avg/max HR, 153/159 avg/max cadence</div><div>Shoes: white Brooks Glycerin GTS21 - 229.87 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17001527369" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 5.09 miles, 45:35, 8:57 pace, 146/148 avg/max HR, 157/167 avg/max cadence</div><div>Shoes: white Brooks Glycerin GTS21 - 234.96 miles</div><center><div class="strava-embed-placeholder" data-embed-id="17002173436" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a little warm up run to get my legs warm. And ... we were off! I adjusted my race pace to "get it done" and just let other runners by me. I started to take my 3 walk breaks after mile 3. I didn't like seeing the clock past 45:00 when I got there. But ... it's what I could do today. And ... done with a chip time of 45:36.</div><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwInCn1elgFsFDajtbRcRrrl1WRWBqbzr4v5rtwK80wfVg2xvo3OueQyvdbad5EQFUzzg2JCV_9n3eBlZre-g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br />I was tired after the race. I slowly walked up to the lodge and plopped myself down. I got up for a bit of nourishment. I was pooped. But ... I got it done. I was 73rd out of 133, 7th out of 8 in my M 65-69 age group. The Runsignup results <a href="https://runsignup.com/Race/Results/13639#resultSetId-621500;perpage:5000" target="_blank">here</a>, my results <a href="https://runsignup.com/Race/Results/13639/IndividualResult/RJZhM?resultSetId=621500#U116116261" target="_blank">here</a>. I did notice that if I had run just 30 seconds faster that I would have jumped up to 4th in my age group. My splits were 8:37, 8:54, 8:57, 9:29, 8:56 and 7:48 over the last 0.09 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVcdpNbt6kSE_6wRAJYnSx00BI6EbYZExFHGtFuhSCeLxZ9UgSZD97jMSbrJmyn9ZPFqBZdkU8aOr_Z4chNEQ12c9seGPmp7sK8Zf0pPVcRneHNELEgRPP2b75GhUWDKhsP7hsXO-jEhYICAZgf-1G0H2WzCZInmZThnp7_4P14vU4-9FQOB9l1nabFDU/s1024/GarminConnect_20260110-110217.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVcdpNbt6kSE_6wRAJYnSx00BI6EbYZExFHGtFuhSCeLxZ9UgSZD97jMSbrJmyn9ZPFqBZdkU8aOr_Z4chNEQ12c9seGPmp7sK8Zf0pPVcRneHNELEgRPP2b75GhUWDKhsP7hsXO-jEhYICAZgf-1G0H2WzCZInmZThnp7_4P14vU4-9FQOB9l1nabFDU/s320/GarminConnect_20260110-110217.jpg" width="320" /></a></div>I was just sitting and collecting the energy to move when a woman from GRRC (Greater Rochester Running Club) came up and asked me my name.&nbsp;<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxUGCboakMKA3GJZW6XRv8wEoSA1NnZ8VyAvbg-QrfK09nWK5W_7u0KNJYPSNece_dk4FHYv29vRSKwd6_fO-mXF86CsL4iIZYcwl0BRqTm2AmUK87AAwtDeqon1x58aZJZBUEgRhi8qqSqXTOnemWRT6QzyVoVNhYCj464BVBfARGI7TFWy05GRppW5c/s4000/2023%20RROY%20M%2065-69%203rd%20place.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1848" data-original-width="4000" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxUGCboakMKA3GJZW6XRv8wEoSA1NnZ8VyAvbg-QrfK09nWK5W_7u0KNJYPSNece_dk4FHYv29vRSKwd6_fO-mXF86CsL4iIZYcwl0BRqTm2AmUK87AAwtDeqon1x58aZJZBUEgRhi8qqSqXTOnemWRT6QzyVoVNhYCj464BVBfARGI7TFWy05GRppW5c/s320/2023%20RROY%20M%2065-69%203rd%20place.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">2023 RROY M 65-69 age group 3rd place</td></tr></tbody></table><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgJ0fqystPu6oJ7o7tt7IbkBZ3lIgITUJOy7kqqq_7-coe8k3_BP1_-Nmklp8Y5EoiMroXswIKzdPe0x4lLGr8PE9DMhUUP9LbdLRGPkKmjLzJn3vUvE6bcjRoqsVHnQgG0rr3qAsFWKg8tidONT_6FtHTMSkcNUGbrZ5h-JIqqyL-K1942uoBF2098I/s4000/2024%20RROY%20M%2065-69%202nd%20place.jpg" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1848" data-original-width="4000" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgJ0fqystPu6oJ7o7tt7IbkBZ3lIgITUJOy7kqqq_7-coe8k3_BP1_-Nmklp8Y5EoiMroXswIKzdPe0x4lLGr8PE9DMhUUP9LbdLRGPkKmjLzJn3vUvE6bcjRoqsVHnQgG0rr3qAsFWKg8tidONT_6FtHTMSkcNUGbrZ5h-JIqqyL-K1942uoBF2098I/s320/2024%20RROY%20M%2065-69%202nd%20place.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">2024 RROY M 65-69 age group 2nd place</td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH7JpQy1xtpGDmPe7e3sxqWbWhri8Hr0VgJZhhoLFmM9AQM9y_BJ_Sg2BkD4R9Pg96CLKYaxVxnPeBYQixl8YN1Rajb7qT6Xa0EeP1xU0Fdna8ST0M_mlMVDshbaS6yDLfAc_YlxOGdUNpxxH-kZ8gUAheV-4_VEZm2H7kC2A4HS2DThH3cdCeoTsAw4/s4000/2024%20RROY%207th%20place%20overall%20-%20$20.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1848" data-original-width="4000" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH7JpQy1xtpGDmPe7e3sxqWbWhri8Hr0VgJZhhoLFmM9AQM9y_BJ_Sg2BkD4R9Pg96CLKYaxVxnPeBYQixl8YN1Rajb7qT6Xa0EeP1xU0Fdna8ST0M_mlMVDshbaS6yDLfAc_YlxOGdUNpxxH-kZ8gUAheV-4_VEZm2H7kC2A4HS2DThH3cdCeoTsAw4/s320/2024%20RROY%207th%20place%20overall%20-%20$20.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">2024 RROY overall 7th place (I ran 10 out of 12 races)</td></tr></tbody></table></div>I told her and she told me that she had stuff for me. Well ... she had quite a lot. It was all the plaques that I hadn't picked up because I hadn't gone to the GRRC banquets for the past 2 years.<br /><br /><br /><br />Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-81495288845434367902025-12-28T14:13:00.012-05:002026-01-04T21:02:57.544-05:00I walked 4 times this week, 6.41 miles.<div>I ran 3 times this week, 9.43 miles.</div><div>I took 38,770 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2013 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/27). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/28/2025</div><div>5647 steps, 48/143 resting/max HR, 182.0/181.3 pounds, 14 floors climbed</div><div>Run: 3.15 miles, 28:36, 9:05 pace, 132/158 avg/max HR, 154/163 avg/max cadence, 27F, 93% RH, 5 mph SSE wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 216.33 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16867015955" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt very bloated but I still dragged myself out for a sluggish run on my "Out to Mann Rd" route. I held a slow pace by the skin of my teeth except for a walk at the bottom of Greenleaf Rd. But ... I got it done. My splits were 8:49, 9:17, 9:14 and 8:19 over the last 0.15 mile.</div><div><br /></div><div>Monday, 12/29/2025</div><div>8286 steps, 46/107 resting/max HR, 181.6 pounds, 14 floors climbed</div><div>Walk: 1.15 miles, 17:03 pace, 98/119 avg/max HR, 117/139 avg/max cadence, 21F, 79% RH, 24 mph W wind, wind chill 5F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 346.64 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16879501205" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had turned warmer by morning (around 45F) but then the weather changed with High Wind (79 mph gust at the Buffalo Airport and 62 mph gust at the Rochester Airport) and Lake Effect Snow Warnings. I couldn't get out early because I had to get to work for Ricoh onsite at L3Harris at 8 AM. So ... it was cold and windy by the time I got out after supper on my "Another mile" route. Some might call it stupid or obsessive ... well ... I call it dedicated or maybe a bit crazy. I was still a bit full from supper but I got up, got dressed (very warmly) and got out there. There was just a bit of snow and a lot of wind.</div><div><br /></div><div>Tuesday, 12/30/2025</div><div>4508 steps, 46/92 resting/max HR, 183.2/182.9 pounds, 11 floors climbed</div><div>Walk: 1.75 miles, 24:15, 13:52 pace, 86/99 avg/max HR, 115/142 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 348.39 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16886406641" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up at 4:51 AM! So ... I had about 5 hours of sleep ... uugghh! Well ... I blew off any thought of a morning exercise and got out at noon for a walk on my "Out to Ling Rd" route. It was just as cold but not as windy ... joy? Anyway ... I started out slow. I almost fell on my ass on the first patch on ice on the sidewalk on Greenleaf Rd so I quickly learned where not to walk fast. My splits were 14:09 and 13:29 over the last 0.75 mile.</div></div><div><br /></div><div>Wednesday, 12/31/2025</div><div>7664 steps, 45/90 resting/max HR, 181.6/181.8 pounds, 13 floors climbed</div><div>Walk: 1.75 miles, 26:03, 14:51 pace, 85/94 avg/max HR, 122, 211 avg/max cadence, 21F, 68% RH, 15 mph W wind, wind chill 9F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 trail - 350.14 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16893438637" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up at 4:53 AM (or least that's when I gave up on getting back to sleep and looked at Alexa). But at least I had gone to sleep earlier ... so there is that. I got out around 7 AM for a careful walk on my "Out to Ling Rd" route. A bit more snow had fallen overnight so the ice on the sidewalk on Greenleaf Rd was a bit more hidden in the pre-dawn darkness. So ... I tred carefully. My splits were 15:14 and 14:20 over the last 0.75 mile.</div></div><div>Well ... it's the end of December and the end of 2025 so ... it's double stat time!</div><div>I took 20 walks in December for 31.06 miles, 1.55 miles/walk and 177 walks in 2025 for 293.02 miles, 1.66 miles/walk.</div><div>I took 12 runs in December for 39.88 miles, 3.32 miles/run and 204 runs for 701.5 miles 3.44 miles/run.</div><div>I ran 1 race in December and 17 races in 2026.</div><div>&nbsp;12/13 Freezeroo #1 3.1 miles, 27:17, 8:48 pace,&nbsp;52nd out of 118, 3rd out of 10 in my M 65-69 age group,&nbsp;28F, 74% RH, 14 mph SW wind, wind chill 18F, overcast</div><div>I took 1 treadmill run in 2025.</div><div>I took 3 snowshoe walks in 2025 for 5.88 miles, 1.96 miles/walk.</div><div>I took 195,250 steps in December and 2,648,019 steps in 2025.</div><div><br /></div><div>Thursday, 1/1/2026</div><div>3992 steps, 46/91 resting/max HR, 182.0/181.9 pounds, 8 floors climbed</div><div>Today ... was not my best day. I woke up at 7:30 AM and just had no motivation whatsoever. I knew that I had to leave for Freezeroo #2 by 8:30 AM-ish but ... I couldn't find any motivation. The weather didn't help. It had snowed about 2 inches overnight and the wind chill was 5F. I just couldn't get up any mojo.</div><div>Walk: 1.76 miles, 27:51, 15:52 pace,&nbsp;16F, 57% RH, 15 mph W wind, wind chill 1F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 351.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16906308231" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out in the afternoon for a slow walk on my "Out to Ling Rd" route. There was about 3 inches of snow on the sidewalk on Greenleaf Rd to trudge to and from. My splits were 16:24 and 15:08 over the last 0.76 mile.</div><div><br /></div><div>Friday, 1/2/2026</div><div>5834 steps, 45/142 resting/max HR, 181.3/180.5 pounds, 19 floors climbed</div><div>Run: 3.15 miles, 29:03, 9:13 pace, 134/145 avg/max HR, 154/164 avg/max cadence, 21F, 62% RH, 16 mph W wind, wind chill 8F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 219.48 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16914776469" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yesterday's failure at not running Freezeroo #2 weighed on me so I knew that I had to get out there. I had a mug of coffee, got dressed and got outside. I set up an easy pace, stayed on the shoulders of Greenleaf Rd and Beach Ave on my "Out to Clematis St" route. I got it done with a walk break at the bottom of Greenleaf Rd on the way back. My splits were 9:07, 9:12, 9:25 and 8:37 over the last 0.15 mile.</div><div><br /></div><div>Saturday, 1/3/2026</div><div>6617 steps, 42/146 resting/max HR, 180.8/180.3 pounds, 3 floors climbed</div><div>Run: 3.13 miles, 28:18, 9:02 pace, 137/149 avg/max HR, 25F, 68% RH, 16 mph W wind, wind chill 13F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 222.61 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16914776469" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div><div>I got out for a normal nice and easy run on my usual "Out to Clematis St" route. My Garmin thought I fell at mile 0.37. It generated an Incident Report but generated to track my run. I added the two runs and generated the stats above. It's the first time this has happened in 20 years of running.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-14557457418635454062025-12-21T22:26:00.013-05:002025-12-28T13:54:34.625-05:00I walked 5 times this week, 6.65 miles.<div>I ran twice this week, 7.90 miles.</div><div>I took 37,577 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 2006 day steak (since 6/24/2020 or 5 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/20). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/21/2025</div><div>3352 steps, 46/117 resting/max HR, 184.6 (WTF?) pounds, 6 floors climbed</div><div>Walk: 1.75 miles, 21:38, 12:21 pace, 103/125 avg/max HR, 127/209 avg/max cadence, 27F, 50% RH, 14 mph W wind, wind chill 16F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 203.18 miles</div><div>I felt slightly better than yesterday ... just like crap though. It's just a head cold with a cough though. I took DayTime Cold &amp; Flu every 4 hours.</div><center><div class="strava-embed-placeholder" data-embed-id="16806304970" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I watched the Bills-Brown game on TV. The Bills won 23-20 ... but it's a lot closer than expected. Then I got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. Why very brisk? Well ... that W wind was just very chilly. My splits were 12:12 and 12:33 over the last 0.75 mile.</div><div><br /></div><div>Monday, 12/22/2025</div><div>5348 steps, 44/87 resting/max HR, 5 floors climbed</div><div>Walk: 1.15 miles, 13:35, 38F, 33 % RH, 18 mph W wind, wind chill 31F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 204.33 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16814703631" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I went to work at Ricoh because that's what I do ... I took DayTime Cold &amp; Flue all day.</div><div>I got out for a walk around B601 on my "Around B601" route.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLye7YAY_Cvo_RY5e8wuS25-qk5E_yDrw9jc63N7N3gFMW5Lu32Ec6F51qRPGJ6kU0LS_kud5RepW1L9eYPsO5LYqceD8HJDtIRAkgAwzjNQRSxXJ5N4hgB6jguBijArRLVNLZZuLTpJ8QvIWt3gOZlZ7Gq4qMaheI8UCZFPFbu2VlgEV8wcdUrI8Xg0/s1500/FB_IMG_1766513964990.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1500" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLye7YAY_Cvo_RY5e8wuS25-qk5E_yDrw9jc63N7N3gFMW5Lu32Ec6F51qRPGJ6kU0LS_kud5RepW1L9eYPsO5LYqceD8HJDtIRAkgAwzjNQRSxXJ5N4hgB6jguBijArRLVNLZZuLTpJ8QvIWt3gOZlZ7Gq4qMaheI8UCZFPFbu2VlgEV8wcdUrI8Xg0/s320/FB_IMG_1766513964990.jpg" width="256" /></a></div>The Bills clinched an AFC playoff with the Colts loss on MNF.<br /><div><br /></div><div>Tuesday, 12/23/2025</div><div>5561 steps, 43/102 resting/max HR, 4 floors climbed</div><div>Walk: 1.25 miles, 16:12, 12:58 pace, 90/102 avg/max HR, 132/248 avg/max cadence, 36F, 93% RH, 9 mph SW wind, wind chill 29, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 205.58 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16823737968" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt a bit better but I decided to get another hour of sleep instead of getting up at 5:30 AM. I did get out at 4 PM for a brisk walk on my "Around B601" route.</div><div><br /></div><div>Wednesday, 12/24/2025</div><div>5821 steps, 41/146 resting/max HR, 182.3/181.4 pounds, 13 floors climbed</div><div>Run: 3.15 miles, 28:14, 8:58 pace, 134/149 avg/max HR, 155/166 avg/max cadence, 37F, 56% RH, 5 mph NW wind, sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 208.73 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16832575511" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept without taking NiteTime Cold &amp; Flu and even slept on my side. I still decided to sleep in though. I did get out for a slog ... err. ... run on my "Out to Dewey Ave" route. It felt like pulling teeth to get up to a slow run. I worried about being able to run without coughing but I managed. My splits were 9:02, 9:03, 8:55 and 8:11 over the last 0.15 mile. It felt good to be able to run ... but ... it did feel good to stop too!</div></div></div></div><div><br /></div><div>Thursday, 12/25/2025</div><div>8060 steps, 42/137 resting/max HR, 180.7/180.0 pounds, 20 floors climbed</div><div>Run: 4.75 miles, 44:47, 9:25 pace, 125/142 avg/max HR, 151/167 avg/max cadence, 30F, 74% RH, 18 mph NNE wind, wind chill 19F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 213.48 miles</div><div>Well ... today is Christmas. It arrived like a just another day. Christine and I didn't celebrate it ... just like we didn't celebrate Thanksgiving. It's just me and her and our kids are all grown with no grandkids (or any possibility of any) ... so it's no big deal. I slept until 10:10 AM which is absolutely unheard of it for me. Christine caught my cold in the most husband-wife way possible ... I won't fill in the details but they were very nice, lol.</div><div>I lazed around a bit but ... I knew I had to get out there. I got out around 2 PM for a nice and easy run on my "Out by the pier and around" route. It was chilly and a breezy wind out of the north right off Lake Ontario. Brr! I was running on the Secret Sidewalk when I saw a Gingerbread Man and Elf holding a small child. I passed them and then turned around for a picture.&nbsp;</div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmlhnS2K_r_CJvJQdKzGxEcBTqx2BJus-5vsQOwcvtYUU2AEMACnbCuoNlQt5SkxfjH8vDlH_8kJrhclHedJsIqUopBOQHX8bVau9zTgBMpjDBHeHkHTrY8VtHmusngK6jrfV78hTso13nQFseD5eX-GZwG52rxctWiJXhnpwThWC7beul7oLC0KRDvyU/s1024/GarminConnect_20251225-155351.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmlhnS2K_r_CJvJQdKzGxEcBTqx2BJus-5vsQOwcvtYUU2AEMACnbCuoNlQt5SkxfjH8vDlH_8kJrhclHedJsIqUopBOQHX8bVau9zTgBMpjDBHeHkHTrY8VtHmusngK6jrfV78hTso13nQFseD5eX-GZwG52rxctWiJXhnpwThWC7beul7oLC0KRDvyU/s320/GarminConnect_20251225-155351.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">You never know who you will meet on the Secret Sidewalk!</td></tr></tbody></table>After all ... no one would believe me if I didn't have proof, lol! So ... my splits were a bit off ... 9:00, 9:41, 9:33, 10:14 and 8:25 over the last 0.75 mile.</div><div><br /></div><div>Friday, 12/26/2025</div><div>3776 steps, 42/97 avg/max HR, 178.2 pounds, 10 floors climbed</div><div>Walk: 1.15 miles, 19:40, 17:08 pace, 88/106 avg/max HR, 106/121avg/max cadence, 21F, 86% RH, 18 mph SE wind, wind chill 7F, light snow</div><div>Shoes: blue Salomon SpeedCross 4 trail - 342.79 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16847962576" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I wanted a run today but the weather changed my plans. I looked outside and saw that it had started to snow. I still needed to go out to BJs to get groceries so I quickly got dressed and procured them. I'm glad I did because I-390 and the Parkway were snow covered with no plows out yet. Then I changed clothes and got out for a walk on a "Another mile" that kept me off the road. The snow and wind were a bit of a bother but I had 3 layers on top so I was quite OK.</div><div><br /></div><div>Saturday, 12/27/2025</div><div>5659 steps, 44/93 avg/max HR, 178.9/179.0 pounds, 12 floors climbed</div><div>Walk: 1.35 miles, 21:58, 16:17 pace, 75/91 avg/max HR, 109/132 avg/max cadence, 19F, 100% RH, 7 mph N wind, wind chill 11F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 trail - 344.14 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16854636735" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out relatively early this morning for another walk on a "Another mile" loop. I followed an ATV track on the LOSP trail which helped me slog through 4 inches of snow that fell yesterday.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-52688898636961247912025-12-16T08:50:00.009-05:002025-12-26T20:06:29.546-05:00I walked 3 times this week, 4.96 miles.<div>I ran 4 times this week, 13.90 miles.</div><div>I took 55,484 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1999 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/13). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/14/2025</div><div>5784 steps, 40/134 resting/max HR, 181.0/180.4 pounds, 14 floors climbed</div><div>Run: 3.15 miles, 30:44, 9:45 pace, 127/142 avg/max HR, 152/165 avg/max cadence, 16F, 73% RH, 14 mph W wind, wind chill 1F, light snow</div><div>Shoes: blue Salomon SpeedCross 4 - 333.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16742610719" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yes ... it was cold, windy and snowing ... but I wanted to run. So ... I dressed very warmly ... put on my trail shoes and headed out at a really nice and easy pace on my "Out to Dewey Ave" route. The LOSP Trail was snow covered and icy. My trail shoes helped but I still slipped a bit if I pushed out much. The W wind was enough to take my breath away. I had my sunglasses on during the way out to get the snow out of my eyes but I couldn't see my footing. I took them off on the way back and had my luck with my footing. My splits were 9:48, 9:59, 9:31 and 9:21 over the last 0.15 mile.&nbsp;</div><div>The New England Patriots came to Buffalo to play the Buffalo Bills. The Bills spotted them 21 points before winning 35-31!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv44_IA3zG_M3AxAoJBiexNRK-8deMjeiQ0wfmulqLufkjotvUj79BifCI7J-BfnTFMHO1faaOPaXzYvfRrtV8Y_UutLQI1cI-v-v6fkRJaT4JkkUX8e5VLOq2hc0cwmRRAgYN2bjibwHnpTSbVeHcZAeLw4aMN4yQC53Cw4InhaMG7US2YinPpoZ4poQ/s1217/IMG_20251215_060639_571.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1217" data-original-width="972" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv44_IA3zG_M3AxAoJBiexNRK-8deMjeiQ0wfmulqLufkjotvUj79BifCI7J-BfnTFMHO1faaOPaXzYvfRrtV8Y_UutLQI1cI-v-v6fkRJaT4JkkUX8e5VLOq2hc0cwmRRAgYN2bjibwHnpTSbVeHcZAeLw4aMN4yQC53Cw4InhaMG7US2YinPpoZ4poQ/s320/IMG_20251215_060639_571.jpg" width="256" /></a></div><center><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidsupwYY4GgfLSnRhG0WtvMcMrWMkZg8SyfK5okjF2VuGmLqHVle9rXWsSLQSdMqG8rUkcYEa8HNxMOEOhvXfQ3PjJ8T2xaoM1EALOBj64dVR1Co5jdDiZQEJU1d7dQzrFzgHbhJc15-kCgJYvbSITow8ohBppnbIvQ-NClhdf3LtsulGk3lkSrMf5zQU/s2048/FB_IMG_1765198129120%20-%20Copy.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="2048" data-original-width="1638" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidsupwYY4GgfLSnRhG0WtvMcMrWMkZg8SyfK5okjF2VuGmLqHVle9rXWsSLQSdMqG8rUkcYEa8HNxMOEOhvXfQ3PjJ8T2xaoM1EALOBj64dVR1Co5jdDiZQEJU1d7dQzrFzgHbhJc15-kCgJYvbSITow8ohBppnbIvQ-NClhdf3LtsulGk3lkSrMf5zQU/s320/FB_IMG_1765198129120%20-%20Copy.jpg" width="256" /></a><br /><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu6JXaC549iQV_6jjIVS01osFufnyOwOXAS19JK4KWm0AFI_aaZI_rTzoy5uORqfDWfD_nwLaO3SF1DPEZE-SGEZeDk9TdYNEs3Hbl50gs4HDQz0KI6lZ_14B4tkCWRA0rdpScBL9UsDeDQZNgkzGX51Plf9TZt6t_CDBIsMMeMP0TcLQZhTDPS0BEClg/s1000/FB_IMG_1765281291579.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="808" data-original-width="1000" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu6JXaC549iQV_6jjIVS01osFufnyOwOXAS19JK4KWm0AFI_aaZI_rTzoy5uORqfDWfD_nwLaO3SF1DPEZE-SGEZeDk9TdYNEs3Hbl50gs4HDQz0KI6lZ_14B4tkCWRA0rdpScBL9UsDeDQZNgkzGX51Plf9TZt6t_CDBIsMMeMP0TcLQZhTDPS0BEClg/s320/FB_IMG_1765281291579.jpg" width="320" /></a></div></div></center><div>They closed to 7-24 at HT, scored 2 TDs in the 3rd quarter to get to 21-24. The Bills scored a TD to take the lead 28-24 at 4th 10:03. The Pats went back ahead with a 65-yard TD at 28-31 at 4th 9:49. The Bills scored another TD to go to 35-31 at 4th 6:48. What a game!</div><div><br /></div><div>Monday, 12/15/2025</div><div>11434 steps, 41/143 resting/max HR, 180.5/179.7 pounds, 23 floors climbed</div><div>Run: 3.15 miles, 30:02, 9:32 pace, 132/150 avg/max HR, 157/167 avg/max cadence, 16F, 85% RH, 12 mph W wind, wind chill 4F, light snow</div><div><div>Shoes: blue Salomon SpeedCross 4 - 337.04 miles</div><div>I woke up at 5:14 and 5:34 AM, got my butt out of bed at 6:22 AM ... and got my butt dressed and out the door around 6:40 AM to RUN! There was another 1/2 inch of snow on the ground so I chose my "Out to the Stutson St Overlook" route that kept me off the street (for the most part). I took a tiny walk break at the top the River St. My splits were 9:31, 9:27, 9:19 and 9:16 over the last 0.15 mile.</div><div><br /></div><div>Tuesday, 12/16/2025</div><div>5673 steps, 42/100 resting/max HR, 179.0/178.9 pounds, 9 floors climbed</div><div>Walk: 1.45 miles, 23:23, 16:07 pace, 81/94 avg/max HR, 114/128 avg/max cadence, 21F, 68% RH, 7 mph SW wind, wind chill 13F, cloudy</div><div><div>Shoes: blue Salomon SpeedCross 4 - 338.49 miles</div></div><center><div class="strava-embed-placeholder" data-embed-id="16757463738" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke at 4:19 AM ... and fucking couldn't go back to sleep! I think I need an eye mask to get the light out of my bedroom. The floodlight from the wall of Greenleaf Meadows reflects off the snow and into my north-facing bedroom window. Anyway ... I will be cranky all day. Double anyway ... I got out for a slow walk on my "Out to Latta Rd" route. I dressed warmly so I got by. My splits were 16:08 and 16:03 over the last 0.45 mile.</div></div><div><br /></div><div>Wednesday, 12/17/2025</div><div>11856 steps, 39/138 resting/max HR, 180.1/179.0 pounds, 27 floors climbed</div><div>Run: 3.15 miles, 30:22, 9:38 pace, 126/144 avg/max HR, 152/163 avg/max cadence, 37F, 75% RH, 12 mph SW wind, wind chill 30F, overcast</div><div><div>Shoes: blue Salomon SpeedCross 4 - 341.64 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16766472352" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... I went to bed a bit after 8 PM and was asleep by 9 PM. I woke up to my Alexa alarm at 5:30 AM and was out the door around 6:10 AM. It was warmer but I still dressed like it was 20F colder. So ... I overheated a bit on my "Out to the Stutson St Overlook" route. I set up for a really nice and easy pace. The snow on the LOSP Trail had melted a bit but I was still glad that I wore my trail shoes. I took 2 tiny walk breaks. My splits were 9:54, 9:54, 9:16 and 8:38 over the last 0.15 mile. Oh ... when your Noxgear Tracer2 vest is flashing red ... it means "Charge me, charge me"! It kept on flashing during the entire run so it's all good! Note ... it's charging right now.</div></div><div><br /></div><div>Thursday, 12/18/2025</div><div>10152 steps, 42/141 resting/max HR, 178.7/177.8 pounds, 21 floors climbed</div><div>Run: 4.45 miles, 40:47, 9:09 pace, 130/145 avg/max HR, 155/176 avg/max cadence, 32F, 80% RH, 6 mph SE wind, wind chill 27F, clear</div><div>Shoes: white Brooks Glycerin GTS21 - 199.67 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16775837666" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My Alexa alarm went off at 5:30 AM. I spent a bit more time debating whether to get up than I did yesterday ... but I got up around 6:20 AM and did what I do ... weigh myself, set up the coffee, get dressed and get outside. I set up a slow and steady pace. It was around freezing and there was still a few icy patches on the LOSP Trail. I turned left on the end of Latta Rd and went on my "Out by the pier and around" route. The boardwalk in the Ontario Beach Park and the Secret Sidewalk were mostly icy. I slowed a bit and didn't push off when I ran in these sections ... no worries. I took one tiny walk break. My splits were 9:08, 9:02, 9:23, 9:18 and 8:39 over the last 0.45 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQG_4jxybRyrzeP811-kyKxh9FBetQh82g2R6qSs4kL_aH-13Jf2es6wgibx-Uvfi9fZdpyrTUu93lnzarWLI_pmuOgxP-qL0awoaW-PDGVwL65U-NyVZF_ZOmP-Rji5gaU9ds31s18DZnFT6GNaP2BwB2nFHXp8c_s808-l8q5rht9PPXhpw77Rg3nJM/s1687/FB_IMG_1766173448327.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1687" data-original-width="1350" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQG_4jxybRyrzeP811-kyKxh9FBetQh82g2R6qSs4kL_aH-13Jf2es6wgibx-Uvfi9fZdpyrTUu93lnzarWLI_pmuOgxP-qL0awoaW-PDGVwL65U-NyVZF_ZOmP-Rji5gaU9ds31s18DZnFT6GNaP2BwB2nFHXp8c_s808-l8q5rht9PPXhpw77Rg3nJM/s320/FB_IMG_1766173448327.jpg" width="256" /></a></div>The TNF game was quite exciting after I turned it off. The Seahawks came from 16 down with 12:53 in the 4th and converted 3 straight 2-point conversions to win in OT.<div><br /><div>Friday, 12/19/2025</div><div>6104 steps, 47/97 resting/max HR, 179.2 pounds, 8 floors climbed</div><div>Walk: 1.75 miles, 24:00, 13:42 pace, 91/102 avg/max HR, 124/142 avg/max cadence, 54F, 82% RH, 24 mph S wind, light rain</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 661.79 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16784028531" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had turned a lot warmer since yesterday morning and a lot windier overnight. The wind kept me up a bit during the night. The wind and rain were rattling the door when I came downstairs. But ... I weighed myself, set up the coffee, got dressed and got out there. It was dark, dreary, wet and windy for sure. I was determined (and maybe certifiably crazy) .... so I headed out for a brisk walk on my "Out to Ling Rd". I splashed through a couple of puddles that I didn't see even with a belt and head light. Well ... I got it done. My splits were 13:56 and 13:24 over the last 0.75 mile.</div><div>The wind continued during the day and the temperature dropped like a rock during the day. It was 37F around 10AM and snow fell over night.</div><div><br /></div><div>Saturday, 12/20/2025</div><div>4481 steps, 48/92 resting/max HR, 182.9/182.7 pounds, 19 floors climbed</div><div>Walk: 1.76 miles, 24:19, 13:51 pace, 84/96 avg/max HR, 123/137 avg/max cadence, 34F, 47% RH, 9 mph SSE wind, wind chill 27F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 201.43 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16796616046" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I came down with a full-blown head cold overnight. Joy. So ... I bagged the Winter Wonderland 5K. I had picked up the bib and T-shirt last night from Rochester Running Company. I dragged myself out for a walk on my "Out to Ling Rd" route. My splits were 14:18 and 13:16 over the last 0.76 mile. My nose started to run as soon as I stopped. I needed NiteTIME Cold &amp; Flu Relief so I could sleep. It wore off around 5 AM so I had to teaf off another dose, cut it open and take it so I could go back to sleep.</div></div><br /><br /><br /><br /><br /><br /><div><br /></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-70536435038264027732025-12-07T18:21:00.015-05:002026-02-14T20:58:23.902-05:00I walked 6 times this week, 9.90 miles.<div>I ran twice this week, 4.17 miles.</div><div>I took 43,524 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1992 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/6). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/7/2025</div><div>3088 steps, 45/97 resting/max HR, 182.9 pounds, 11 floors climbed</div><div>Walk: 1.15 miles, 18:00, 15:36 pace, 86/91 avg/max HR, 111 avg cadence, 30F, 80% RH, 16 mph W wind, wind chill 20F, cloudy</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 658.29 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16679483697" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt super bloated after 3 straight days of eating pasta ... uugghh!!!! But ... I managed to get out for a slow walk after the Bills came from behind to beat the Bengals, 39-34. Josh Allen put on his Superman cape to pull the Bills out more than once! Anyway ... I put in a slow and careful walk on my "Another mile" route. The LOSP Trail had a bit of black ice that I almost didn't see. My splits were 15:43 and 14:46 over the last 0.15 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FELO6DWec3eI6CjVdzRDIKG4Om3OeWi1vRrCUwPFTbRzWDANKkz_DngJaNYV9rnxqDhNwdY4sBWkXIuo4jwEaPKpsC6R9F8I1EzeV_R7u70BYuyM8AnKi11fRH-3nf47ArX5RrnojJQe2HVFt2PUbl7N7XBlHCuGJHK7MTfey2N9nv9vDnjh3AKEW9c/s1350/FB_IMG_1765197878002.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1350" data-original-width="1015" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FELO6DWec3eI6CjVdzRDIKG4Om3OeWi1vRrCUwPFTbRzWDANKkz_DngJaNYV9rnxqDhNwdY4sBWkXIuo4jwEaPKpsC6R9F8I1EzeV_R7u70BYuyM8AnKi11fRH-3nf47ArX5RrnojJQe2HVFt2PUbl7N7XBlHCuGJHK7MTfey2N9nv9vDnjh3AKEW9c/s320/FB_IMG_1765197878002.jpg" width="241" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghu4Ddb3XLnSgf-mbipPzdw7gXLxV0nd01rBzNKNTqrnB1uXdGIxxQTwhIWyrPlwX7H0Y12j9FEeN7FoXzeiCRadDgT5dBPYK0VNDe8AU0-ZqhsWyxREjZ1yFQJsluIcbmZg37VNUMz_Edjg0jgEwnF0qwCdAKHpNSMjne_c1GSML8F9n-HtU_6eiYv0o/s1000/FB_IMG_1765281291579.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="808" data-original-width="1000" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghu4Ddb3XLnSgf-mbipPzdw7gXLxV0nd01rBzNKNTqrnB1uXdGIxxQTwhIWyrPlwX7H0Y12j9FEeN7FoXzeiCRadDgT5dBPYK0VNDe8AU0-ZqhsWyxREjZ1yFQJsluIcbmZg37VNUMz_Edjg0jgEwnF0qwCdAKHpNSMjne_c1GSML8F9n-HtU_6eiYv0o/s320/FB_IMG_1765281291579.jpg" width="320" /></a></div><div>I watched the Bengals play the Bills in Buffalo on TV. The Bills were down 10 at halftime and down 10 with 8:44 to go in the 4th quarter. Then ... Josh put on his Superman cape. He ran for a 40 yard TD to pull the Bills to 28-25. Then Christian Bedford jumped high and intercepted a Burrows pass. He ran it in for a 63-yard pick six to give the Bills the lead 28-32. Then Josh passed to Jackson Hawes for a 3 yard TD to extend the lead to 28-39. The Bengals scored to cut the lead to 34-39 (2 pt conversion failed). Then the Bills had a 3rd and 15 ... if the Bills didn't make it ... the Bengals get the ball back ... Josh ran for 17 to ice the game. The Bills win!!!!</div><div>&nbsp;</div><div>Monday, 12/8/2025</div><div>9815 steps, 44/103 resting/max HR, 5 floors climbed</div><div>Walk: 2.30 miles, 31:50, 13:51 pace, 21F, 41% RH, 10 mph NNW wind, wind chill 11F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 186.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16686906266" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't feel like leaving a warm bed after a week off from Ricoh so I grabbed a walk (actually two) on my "Around B601" route while I was clocked out for lunch. I thought that I had pressed Start on my first loop so I was a bit pissed when I got done with loop 1, swore a bit and then headed out on loop 2. I kept the same pace ... more or less.</div><div><br /></div><div>Tuesday, 12/9/2025</div><div>7315 steps, 47/102 resting/max HR, 5 floors climbed</div><div>Walk: 1.35 miles, 18:05, 13:22 pace, 90/103 avg/max HR, 126/137 avg/max cadence, 27F, 54% RH, 13 mph S wind, wind chill 16F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 187.55 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16697935990" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I couldn't get my ass out of bed at 6 AM so I played hookie from B601 around 4 PM to get in a walk on my "Around B601" route. It was cold so I set up a brisk pace ... like usual.</div><div><br /></div><div>Wednesday, 12/10/2025</div><div>6761 steps, 41/105 resting/max HR, 180.2/179.8 pounds, 10 floors climbed</div><div>Walk: 1.75 miles, 22:35, 12:53 pace, 97/017 avg/max HR, 36F, 93% RH, 12 mph SSW wind, wind chill 28F, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 189.30 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16705353632" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was awake at 6 AM but couldn't get my ass out of bed ... again. I got close ... maybe tomorrow. I got out before lunch for a brisk walk on my usual "Out to Ling Rd" route. There was an inch of wet snow on the sidewalk on Greenleaf Rd. There was no ice so I had no issue with my brisk pace. My splits were 12:56 and 12:43 over the last 0.75 mile.</div></div></div><div><br /></div><div>Thursday, 12/11/2025</div><div>4464 steps, 42/110 resting/max HR, 14 floors climbed</div><div>Walk: 1.75 miles, 25:54, 14:48 pace, 94/113 avg/max HR, 120/140 avg/max cadence, 21F, 68% RH, 13 mph W wind, wind chill 10F, light snow</div><div><div>Shoes: white Brooks Glycerin GTS21 - 191.05 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16716956379" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was awake at 5:34 AM and then fell back asleep until 7 AM so ... no morning exercise. I got out around 4 PM for a walk on my usual "Out to Ling Rd" route. I walked the same route but the conditions were very different. The snow from yesterday had frozen and the light snow that had been fallen during the day hid any ice. There was ice so I had to walk slower though I did speed up once I shortened my stride. My splits were 15:21 and 14:05 over the last 0.75 mile.</div></div><div><br /></div><div>Friday, 12/12/2025</div><div>3490 steps, 43/93 resting/max HR, 8 floors climbed</div><div>Walk: 1.75 miles, 24:33, 14:01 pace, 82/98 avg/max HR, 122/138 avg/max cadence, 28F, 63% RH, 16 mph WSW wind, wind chill 17F, cloudy</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 660.04 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16725436586" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Another day ... another day of no motivation to get out there and run. I got out later for a walk on my usual "Out to Ling Rd" route. The sidewalk were a bit more slippery than yesterday so I crossed over to walk on the east side of Greenleaf Rd on the way back. My splits were 14:23 and 13:31 over the last 0.75 mile.</div><div><br /></div><div>Saturday, 12/13/2025</div><div>8591 steps, 43/152 resting/max HR, pounds, 15 floors climbed</div><div>Run: 1.05 miles, 9:13, 8:45 pace, 122/134 avg/max HR, 155/163 avg/max cadence, 28F, 74% RH, 12 mph SW wind, wind chill 19F, overcast</div><div>Shoes: white Brooks Glycerin GTS21 - 191.20 miles</div><div>Run: 3.12 miles, 27:10, 8:42 pace, 143/158 avg/max HR, 159/177 avg/max cadence, 28F, 74% RH, 14 mph SW wind, wind chill 18F, overcast</div><div>Shoes: white Brooks Glycerin GTS21 - 195.22 miles</div><div>Today's race was the Freezeroo #1 at North Star Christian Academy on Lyell Ave. It was my 11th at NCA so I knew the race venue and course well. I met up Andy Ciaio who told me that Lion Park had snow on its trail with no path visible. So ... about 1/2 of our race was going to be essentially a trail race.</div><div>I got out for a nice 1 mile warm up run about 10 minutes before the race start time of 10 AM. But ... we were delayed for 15 minutes because the Gates Police had not put cones on Lyell Ave yet.</div><center><div class="strava-embed-placeholder" data-embed-id="16732216184" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzKVIXOHHnEcjjcrEdB8Nm4RxksSrIRfYUnuxZiwBeCj7rApavllL7q92mE3qxCQ5WWyM4HLhwmkRTBD5tCOQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>And ... we were off! I hadn't run in about a week so I had a bit of trouble at first holding my pace. I settled into a "get it done" race pace. The "trail run" on the way out in Lion Park was a bit tiring. I held my pace behind a guy who was going a bit slow but I didn't want to expend the energy to pass him.&nbsp;</div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSH118NnoDF6Eg9jB8Ve-HVX6cNr6HiKBxRmSCu2iLsAf2FvbvMUKJF73AkL2F_oFssZjXmQwp8eWbj6vpK92u3wzdl8qV2-G0XVKqs1XHEQ3y7041jiDplw4CFXJ2mPmrfQgzrn5o5MyskR__E0hRW1XeOMJhoLjZm3FkFWbZPH78GKqtVExarghlNkg/s4080/2026-02-14%20Freezeroo%20%235%20-%20Doug.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4080" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSH118NnoDF6Eg9jB8Ve-HVX6cNr6HiKBxRmSCu2iLsAf2FvbvMUKJF73AkL2F_oFssZjXmQwp8eWbj6vpK92u3wzdl8qV2-G0XVKqs1XHEQ3y7041jiDplw4CFXJ2mPmrfQgzrn5o5MyskR__E0hRW1XeOMJhoLjZm3FkFWbZPH78GKqtVExarghlNkg/s320/2026-02-14%20Freezeroo%20%235%20-%20Doug.jpg" width="241" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">After the turnaround on Trolley Blvd</td></tr></tbody></table>I sped up a bit on Lyell Ave to Trolley Ave and back to Lion Park. The plod through Lion Park was a bit slow. I took a tiny walk break to catch my breath. Then ... a half mile to go ... around the buildings ... and done in 27:18.</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh7K1fCNuoITNOxruJ_TXJQ1yOH1hg3bgTAgF_1f3a37r32VCkSmWqZuRT7UBafA87E1HW-Wp-d3bVqPWQ18EDuW24dOXkn3VxtW2d87ba8n9ws349roJp2Eooes7YnnoSGgRd7UL20YxYlMSbgNoIXwnlam03blgfl917JJINlzZjxpVZE_SCJPiuzrE/s1024/GarminConnect_20251213-113635.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh7K1fCNuoITNOxruJ_TXJQ1yOH1hg3bgTAgF_1f3a37r32VCkSmWqZuRT7UBafA87E1HW-Wp-d3bVqPWQ18EDuW24dOXkn3VxtW2d87ba8n9ws349roJp2Eooes7YnnoSGgRd7UL20YxYlMSbgNoIXwnlam03blgfl917JJINlzZjxpVZE_SCJPiuzrE/s320/GarminConnect_20251213-113635.jpg" width="320" /></a></div>I was a bit tired but I did OK. My gun time was 27:18, 8:48 pace. I was 52nd out of 118, 3rd out of 10 in my M 65-69 age group, results link <a href="https://runsignup.com/Race/Results/13639#resultSetId-616501;perpage:2000" target="_blank">here</a> and my results link <a href="https://runsignup.com/Race/Results/13639/IndividualResult/RJZhD?resultSetId=616719#U115643334" target="_blank">here</a>. My splits were 8:47, 8:29, 8:58 and 7:41 over the last 0.12 mile. BTW, this was my 600th in-person race according to my running spreadsheet.</div><div>There were other races in the Rochester area. TrailsROC held their WTF trail race in Powder Mills Park. The It's a Wonderful Run 5K was held out in Seneca Falls with 4406 finishers!</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-85961013353515435782025-12-02T17:10:00.007-05:002025-12-07T18:09:30.950-05:00I walked 3 times this week, 4.85 miles.<div>I ran 4 times this week, 13.31 miles.</div><div>I took&nbsp; 43,377 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1985 day steak (since 6/24/2020 or 5 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/29). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/30/2025</div><div>7439 steps, 48/131 resting/max HR, floors climbed</div><div>Run: 2.25 miles, 21:21, 9:28 pace, 126/134 avg/max HR, 150/165 avg/max cadence,&nbsp;32F, 69% RH, 12 mph SSW wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 169.14 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16610291547" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My lovely wife, Christine, and I woke up at Rich and Jill's (her younger brother (74 years old) and his wife) house in State College PA this morning. I had all running gear with me so I headed out for either a walk or run. I chose a run because it was chilly and a bit windy. I set up a nice and easy pace like usual. I was a bit sluggish as I headed down Walnut Springs Lane. I got to the bottom and took a trailhead out to the left as I headed back. The trail was runnable and had very little mud. I didn't want to get lost so I made sure to backtrack back out of the trail and then ran back up Walnut Springs Lane. My splits were 8:45, 10:25 and 8:36 over the last 0.25 mile.</div><div>Then it was shower time, packing time, a bit more visiting and hit the road time. We found the I80 west to the OH border was fast and extremely twisty for a 70 mph interstate! We were both wearing Bills shirts and found that there were other Bills fans when we stopped at the Wendy's off of I-80.&nbsp;It was onward to Ravenna OH to see Christine's older brother, Bill (age 78 years) and his wife, Pattie. We had a couple pieces of pizza and did a bit of visiting. Then onward to Grafton OH to see Christine's daughter, Beth and her husband, Nick ... or so we thought. I really, really, really didn't want to spend the night in Beth and Nick's barndominium (link about barndominium <a href="https://www.bing.com/search?q=barndominium&amp;qs=LS&amp;pq=barn&amp;sk=FT2&amp;sc=12-4&amp;cvid=386C5A3BDF314A26A69C43A9DAAE872E&amp;FORM=QBRE&amp;sp=3&amp;ghc=1&amp;lq=0" target="_blank">here</a>). It got dark ... we started to argue and snip at each other. Then ... just as I thought that I would really want to stay in a hotel ... Christine was busy on her phone making reservations for a Wingate in Independence OH for a total price of $56.25!!! Android Auto guided us there and we got the tail end of the Bills win, 26-7, over the Steelers. We would have not been pleasant company if we had continued onward to see Beth and Nick. We got a great night's sleep instead!!!</div><div>It's the end of November so it's stat time!</div><div>I took 13 walks in November for 23.91 miles, 1.84 miles/walk and 160 walks in 2026 for 266.71 miles, 1.67 miles/walk.</div><div>I took 17 runs in November for 64.07 miles, 3.77 miles/run and 195 runs in 2026 for 672.68 miles, 3.45 miles/run.</div><div>I ran 1 race in November and 16 races so far in 2025.</div><div>&nbsp;11/27 Race with Grace 10K - 56:46, 9:05 pace, 151st out of 314, 15th out of 25 in my M 60-69 age group, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy.</div><div>I took 220,514 steps in November and 2,458,867 steps so far in 2025.</div><div><br /></div><div>Monday, 12/1/2025</div><div>4208 steps, 46/110 resting/max HR, floors climbed</div><div>Walk: 1.55 miles, 24:36, 15:51 pace, 89/122 avg/max HR, 116/145 avg/max cadence,&nbsp;30F, 59% RH, calm, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 170.69 miles</div><div>I chose not to get out and exercise after I woke up at the Wingate in Independence OH. We didn't have any towels so we couldn't take shower. We checked out and drove a hour to Grafton OH to see Beth and Nick. Nick went to work shortly after we arrived. I got out for a slow walk with Beth to see her property and then I went for a brisk walk. My splits were 17:32 and 12:49 over the last 0.55 mile.</div><div>Christine, Beth and I ate a British lunch at the Bulldog Pub &amp; Grille, Facebook link <a href="https://www.facebook.com/BulldogEnglishPub/" target="_blank">here</a>. We said goodbye to Beth and then drove non-stop 4.5 hours home with an arrival time of just before 8 PM. Our cat, Nebula, was very happy to see us! We were very happy to be home!</div><div><br /></div><div>Tuesday, 12/2/2025</div><div>5641 steps, 45/101 resting/max HR, 179.6 pounds, floors climbed</div><div>Walk: 2.15 miles, 27:13, 12:40 pace, 96/105 avg/max HR, 109/205 avg/max cadence, 28F, 93% RH, calm, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 172.84 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16631306063" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It did feel nice to sleep to sleep in our own beds. I got out a bit after lunch for a brisk walk on my "Out to Latta Rd" route. The LOSP Trail had a 1/2 inch of wet snow on it. The footing was quite good so I could keep my pace. My splits were 12:53, 12:35 and 11:51 over the last 0.15 mile.</div><div><br /></div><div>Wednesday, 12/3/2025</div><div>4842 steps, 45/138 resting/max HR, 178.7/178.4 pounds, floors climbed</div><div>Run: 3.15 miles, 28:22, 9:00 pace, 131/144 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH, 9 mph SW wind, wind chill 20F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 175.99 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16639885751" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was a bit cranky before I got out today ... don't ask. But I got out there ... and I got it done. I chose my "Out to Mann Rd" to get me off the LOSP Trail. I found that the bit of sidewalk on Beach Ave was icy so I ran on Beach Ave instead (almost no traffic). My splits were 8:53, 9:01, 9:10 and 8:36 over the last 0.15 mile.</div></div><div><br /></div><div>Thursday, 12/4/2025</div><div>4842 steps, 42/109 resting/max HR, floors climbed</div><div>Walk: 1.05 mile, 15:20, 14:38 pace, 85/100 avg/max HR, 122/143 avg/max cadence, 25F, 49% RH, 28 mph WNW wind, wind chill 9F, cloudy</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 657.14 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16650073653" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Today was spent driving my darling wife, Christine to her appointments. Let's see ... Dr Lavender to look at her knees, an Urgent Care to take X-rays of her knees, Denny's for lunch and then to Dream Salon &amp; Spa. I got out for a walk on an "Around Ridgemont Plaza" route while she was getting glammed up at the last stop. Brr!!!</div><div><br /></div><div>Friday, 12/5/2025</div><div>9067 steps, 42/141 resting/max HR, 179.8/178.8 pounds, floors climbed</div><div>Run: 4.76 miles, 43:56, 9:14 pace, 132/144 avg/max HR, 154/165 avg/max cadence, 25F, 49% RH, 9 mph SW wind, wind chill 16F, mostly sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 180.75 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16659217587" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a frosty 12F when I woke up around 7:30 AM so I stayed in until the afternoon. The temp had doubled to 24F before I stepped out. I wanted a bit more than a 5K so I headed past Clematis St onto my "Out to the Genesee River" route. The Secret Sidewalk and the boardwalk in Ontario Beach Park had about 1/2 inch of snow and a bit of ice in spots but were runnable. I held a nice and easy pace for the most part but stopped twice for tiny walk breaks. My splits were 9:03, 9:32, 9:36, 9:11 and 8:37 over the last 0.76 mile.</div></div><div><br /></div><div>Saturday, 12/6/2025</div><div>6482 steps, 49/143 resting/max HR, 180.8/180.2 pounds, floors climbed</div><div>Run: 3.15 miles, 29:13, 9:16 pace, 135/145 avg/max HR, 153/163 avg/max cadence, 32F, 86% RH, 8 mph WSW wind, wind chill 25F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 183.90 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16669944380" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was incredibly lax at getting out but ... I got out a bit after 5 PM for a nice, easy but careful run on my "Out to Dewey Ave" route. The LOSP Trail had a bit of ice and about 1/2 inch of snow in spots. I had to be careful since I'm pretty sure that there was black ice forming after it cooled down after sunset. But ... I kept upright. My splits were 9:01, 9:38, 9:15 and 8:46 over the last 0.15 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-32981560600674889322025-11-23T17:32:00.014-05:002025-12-13T14:37:32.488-05:00I walked 4 times this week, 6.25 miles.<div>I ran 3 times this week, 13.95 miles.</div><div>I took 50,548 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1978 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/22). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/23/2025</div><div>5716 steps, 42/143 resting/max HR, 177.9/177.4 pounds, 13 floors climbed</div>Run: 3.35 miles, 29:43, 8:52 pace, 132/148 avg/max HR, 154/163 avg/max cadence, 46F, 66% RH, 10 mph WNW wind, wind chill 42F, cloudy<br /><div>Shoes: white Brooks Glycerin GTS21 - 151.04 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16547203414" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It would have been so much easier to bag my run today. It was around 3 PM and I hadn't run yet. But ... my run hadn't been done yet. So ... I got dressed and got out there. I set up a real nice and easy pace ... and ... easily held it on my "Out to the Secret Sidewalk" route. My splits were 9:04, 8:54, 8:51 and 8:10 over the last 0.35 mile.</div><div><br /></div><div>Monday, 11/24/2025</div><div>7556 steps, 44/109 resting/max HR, 177.4 pounds, 15 floors climbed</div><div>Walk: 1.75 miles, 22:55, 13:06 pace, 97/117 avg/max HR, 105/189 avg/max cadence, 37F, 75 % RH, 5 mph W wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 152.79 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16551725783" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in a bit but still managed to get up, dressed and out before 8 AM. I chose a brisk walk on my 'Out to Ling Rd" route. It was chilly so I dressed warmly and walked briskly. My splits were 12:53 and 13:23 over the last 0.75 mile.</div><div><br /></div><div>Tuesday, 11/25/2025</div><div>4765 steps, 46/105 resting/max HR, 178.7/178.6 pounds, 8 floors climbed</div><div>Walk: 1.75 miles, 24:34, 14:03 pace, 86/98 avg/max HR, 119/193 avg/max cadence, 39F, 75% RH, 3 mph SSE wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 154.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16562195131" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was awake before 5:10 AM but felt a bit like crap so I lazed around until after 8 AM. I got out for a somewhat walk on my OK "Out to Ling Rd" route. I felt better on the way back. My splits were 14:29 and 13:27 over the last 0.75 mile.</div><div><br /></div><div>Wednesday, 11/26/2025</div><div>6150 steps, 44/92 resting/max HR, 6 floors climbed</div><div>Please note that I didn't have a "clickable" Garmin event today. What to do about my run/walk/bike streak? Is it done after 1971 days or do I just go with Garmin's MoveIQ events between 2:30 to 3:15 PM where I increased my steps count from 1344 to 3571? Garmin says that a Move IQ event is "<span face="Superscripts-Roboto, Roboto, &quot;Noto Sans TC&quot;, &quot;Noto Sans SC&quot;, &quot;Noto Sans JP&quot;, &quot;Noto Sans KR&quot;, Prompt, sans-serif" style="background-color: white; font-size: 16px;">The Move IQ® automatic activity detector allows your Garmin® watch to automatically detects certain types of exercise such as biking, running, swimming, walking, or using an elliptical machine. Continuous movement of at least 10 minutes will tag an exercise as an event". </span>&nbsp;Yes ... I was walking around the L3Harris CS known as Massari looking for a plotter known as MASRU0142PT. I did find it after I asked enough people that were still there on the Wednesday before Thanksgiving. It was hid away in the Facilities department in the south side of the building ... quite far from what I came in at the northern west entrance. I always get lost when I try to find anything in that building!</div><div>So ... I was moving ... I am going to count it as a mile walk ... my run/walk/bike streak continues.</div><div>Walk: 1 mile, 15:00, 15:00 pace</div><div><br /></div><div>Thursday, 11/27/2025</div><div><div>12142 steps, 46/143 resting/max HR, 181.1/180.6 pounds, 18 floors climbed</div></div><div>Run: 6.25 miles, 56:46, 9:05 pace, 131/145 avg/max HR, 156/167 avg/max cadence, 36F, 60% RH, 18 mph WSW wind, wind chill 26F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 160.79 miles</div><div>I had signed up for the Race with Grace 5K about a month ago. But ... I decided that after running 12 Race with 10K races ... that I need to extend my streak to 13. So ... I changed to the 10K when I picked up my bib this morning. Yes ... I had not trained for a 10K since most of my runs lately were 5Ks and the longest was a very occasional 4.45 miles.</div><div>I didn't take a warm-up run and just lined up for the race. There was a long wait before the race started. It was a bit chilly standing there. It was chilly and windy, brr! I wore my Brooks tights, shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. (Fun aside: I almost forgot my light running gloves. Good thing I had to scrape my windshield and needed gloves.)</div><center><div class="strava-embed-placeholder" data-embed-id="16582370851" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyByKGtB-SPfFWggPUdMsLDE-UVu3HOW36usvFM75R0nSUbWWhSZWK2yh7MB05rw5WLbqYFM7t7eNRc1FYDBw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>And ... we were off! I set up a really nice and easy pace. I was proud of myself that I held back the whole race. I only stopped for a few steps when I took a 1/4 cup of water at the only water stop. The wind was a bit of a hindrance when I had to run into it ... trust me! And ... the last turn onto Latta Rd ... into the wind ... 1/2 mile ... last turn ... and done!&nbsp;</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiihgnT-up3_Y8bSFFVfpqGVLoqTBfBHsR4JyiLUWpMZroVjfZrwwYGBHIIxhRnfywiB4ddgyroiTVs4CjlcGBuKuQGepdf7TFHTpLTDY2A4zHkKG-gZQLnxz7DgK6_uWm-_VwrMSUrduPPmopUCf2C0bjLRvlccPiKlypxJCxwEoyuaapVDtYIRiu3WF0/s1024/GarminConnect_20251127-123810.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiihgnT-up3_Y8bSFFVfpqGVLoqTBfBHsR4JyiLUWpMZroVjfZrwwYGBHIIxhRnfywiB4ddgyroiTVs4CjlcGBuKuQGepdf7TFHTpLTDY2A4zHkKG-gZQLnxz7DgK6_uWm-_VwrMSUrduPPmopUCf2C0bjLRvlccPiKlypxJCxwEoyuaapVDtYIRiu3WF0/s320/GarminConnect_20251127-123810.jpg" width="320" /></a></div>I did OK ... in chip time 56:40. I was 151st out of 315 and 15th out of 25 in my M 60-69 age group. The Robinhood Timing results are <a href="https://runsignup.com/Race/Results/130270#resultSetId-611213;perpage:5000" target="_blank">here</a> and my results are <a href="https://runsignup.com/Race/Results/130270/IndividualResult/pSLx?resultSetId=611213#U3068088" target="_blank">here</a>. My splits were 9:23, 9:19, 8:57, 9:17, 8:50, 8:47 and 8:46 over the 0.25 pace. The Race with Grace 5K had 401 finishers.</div><div>There were a few other races on Thanksgiving today. The Victor Turkey Trot 5K had 1272 finishers and the Victor 1 mile Fun Run had 464 finishers. The Gratitude 5K Trail Run in Rush had 76 finishers. The Newark Turkey Day 5 Mile Race had 122 finishers. The Canandaigua Turkey Trot 5K had 641 finishers. The Feast Thanksgiving Day 5 Mile Run had 348 finishers. The Feast Thanksgiving Day 2 Mile Run had 273 finishers. The Webster Turkey Trot 4.4 mile Race had 1564 finishers. The Webster Turkey Trot 2.2 Mile Race had 1922 finishers.</div><div>My darling wife, Christine, and I had an un-Thanksgiving-like dinner ... turkey burgers and French fries. We will be travelling this weekend and didn't see the need to have Thanksgiving leftovers sit in the refrigerator uneaten.&nbsp;</div><div><br /></div><div>Friday, 11/28/2025</div><div><div>4974 steps, 43/90 resting/max HR, 13 floors climbed</div></div><div>Walk: 1.75 miles, 24:41, 14:07 pace, 67/85 avg/max HR, 116/139 avg/max cadence, 34F, 69% RH, 16 mph WNW wind, wind chill 24F, cloudy</div><div>Shoes: while Brooks Glycerin GTS21 - 162.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16582370851" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It snowed about 2 inches of wet snow overnight. I thought about going out for a run but it was cold, windy and it looked slippery plus I thought the plows would still be out on the roads. So ... I opted for a walk on my usual "Out to Ling Rd" route. It was a bit slippery on the sidewalk on Greenleaf Rd so I thought I chose wisely. My splits were 14:36 and 12:27 over the last 0.75 mile.</div><div><br /></div><div>Saturday, 11/29/2025</div><div>9245 steps, 43/150 resting/max HR, 180.0/179.0 pounds, 18 floors climbed</div><div>Run: 4.35 miles, 39:57, 9:11 pace, 135/158 avg/max HR, 154/166 avg/max cadence, 28F, 74% RH, 14 mph W wind, wind chill 18F, partly sunny</div><div>Shoes: while Brooks Glycerin GTS21 - 166.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16600864876" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I needed to run so I got out there and ran. It was chilly so I wore my Brooks tights, shorts, a short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I set up a nice and easy (but careful) pace on my "Out to Dewey Ave" route but I found that the LOSP Trail was a bit icy in the shaded areas so I stretched my run to the "Out to Dewey Ave and around" route so I didn't have to go back (and tempt fate of not falling). My thighs were tight so I took 2 walk breaks. My splits were 9:08, 9:14, 9:01, 9:34 and 8:31 over the last 0.35 mile.</div><div>Then, it was time to shower, pack and hit the road to State College PA to see Christine's younger brother, Rich (age 74 years) and his wife, Jill. The road (I-390, I-86, 220, 15, etc) became very twisty as we got into the Southern Tier and PA. We had started late so we got to Rich and Jill's after dark. Rich and Jill served dinner for 8 after their daughter, Julie (and Mike), Evie (daughter) and Evie's friend came over too. Rich and Jill have 4 bedrooms (master bedroom down and 3 up). We ended up sleeping in 2 of them. We tried to sleep together but I couldn't handle a full bed with Christine.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-6822075262620923492025-11-16T18:41:00.013-05:002025-11-23T17:36:09.199-05:00I walked 6 times this week, 11.46 miles.<div>I ran once this week, 3.15 miles.</div><div>I took 49,974 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1971 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/15). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/16/2025</div><div>4503 steps, 44/91 resting/max HR, 179.4 pounds, 11 floors climbed</div><div>Walk: 1.75 miles, 23:18, 13:19 pace, 76/90 avg/max HR, avg/max 115/141 cadence, 37F, 75% RH, 16 mph WNW wind, wind chill 29F, cloudy with a few pellets of snow</div><div>Shoes: white Brooks Glycerin GTS21 - 137.98 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16478293090" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until around 7 AM and lazed around for a long while. It was around 35F and windy so I wore my CW-X tights, shorts, a long sleeve tech, my Brooks 1/4 zip pullover, running jacket, Brooks beanie and running gloves. I got a bit after noon for a brisk walk on my "Out to Ling Rd" route. My right Achilles was a bit tight so I started out slow until it loosened up. I was comfortable and even sweated a bit when I headed back with the wind at my back. My splits were 13:46 and 12: 42 over the last 0.75 mile.&nbsp;</div><div><br /></div><div>Monday, 11/17/2025</div><div>7882 steps, 42/116 resting/max HR, 7 floors climbed</div><div>Walk: 2.00 miles, 28:04, 14:02 pace, 79/107 avg/max HR, 123 avg cadence, 37F, 56% RH, 14 mph WNW wind, wind chill 30F, cloudy</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 655.09 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16488611747" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt like crap in the morning and slept in. Life tried to get in the way so I grabbed 30 minutes to get out for a somewhat brisk walk on my "Around B601" route. My splits were 14:09 and 13:54.</div><div><br /></div><div>Tuesday, 11/18/2025</div><div>6742 steps, 41/91 resting/max HR, 4 floors climbed</div><div>Walk: 2.1 miles, 29:38, 14:07 pace, 84/99 avg/max HR, 120/140 avg/max cadence, 43F, 45% RH, calm, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 625.78 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16498995431" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept a bit better but still slept in. Life again tried to get in the day but I grabbed another 30 minutes to get out another somewhat brisk walk on my "Around B601" route. My splits were 13:21, 14:44 and 15:29 over the last 0.1 mile. My right Achilles started to twinge past mile 0.92 ... joy.</div><div><br /></div><div>Wednesday, 11/19/2025</div><div>10648 steps, 39/102 resting/max HR, 180.5/180.2 pounds, 8 floors climbed</div><div>Walk: 2.06 miles, 27:32, 13:21 pace, 81/93 avg/max HR, 125/194 avg/max cadence, 25F, 100% RH, 3 mph SW wind, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 140:04 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16504358164" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up at 5:38 AM and thought about trying to go back to sleep ... but I got up, got dresssed (warmly) and got out ... for a walk. Yes, another walk! My right Achillies made me limp for a good 200 yards before it loosened up enough for me to walk at my usual brisk pace. Argh! I could have cut this walk to a mile but I pushed it to 2 miles ... just because I could. My splits were 13:47 and 13:02.</div><div><br /></div><div>Thursday, 11/20/2025</div><div>6532 steps, 40/94 resting/max HR, 4 floors climbed</div><div>Walk: 2.1 miles, 30:01, 13:59 pace, 76/93 avg/max HR, 123/134 avg/max cadence, 46F, 53% RH, calm, partly cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 142.19 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16504358164" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in again and got out again for a brisk walk on my "Around B601" route. My splits were 14:01, 13:52 and 14:29 over the last 0.15 mile.</div><div><br /></div><div>Friday, 11/21/2025</div><div>8281 steps, 47/91 resting/max HR, 4 floors climbed</div><div>Walk: 1.2 miles, 17:47, 14:58 pace, 69/88 avg/max HR, 120/130 avg/max cadence, 48F, 71% RH, 15 mph WSW wind, wind chill 43F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 144:59 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16527455206" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Another day of sleeping in and getting out for an OK walk on my "Around B601" route. My right Achilles still twinges when I walk. I forgot or didn't press the Start button on my Venu so I actually did this route twice.</div></div></div><div><br /></div><div>Saturday, 11/22/20258&nbsp;</div><div>5386 steps, 41/142 resting/max HR, 179.1/179.0 pounds, floors climbed</div><div>Run: 3.15 miles, 28:12, 8:57 pace, 130/144 avg/max HR, 152/161 avg/max cadence, 43F, 45% RH, 10 mph N wind, wind chill 38F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 147:74 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16537040831" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I decided that 6 days of walking was more than enough time to "cure" my right Achilles. I got dressed and got out. I pressed "Run" on my Venu and set out at a really nice and easy pace. I was half expecting that my right Achilles to twinge and make me stop. But ... it didn't twinge so I kept running. I even concentrated on good running form. My splits were 9:04, 9:06, 8:49, 8:03 over the last 0.15 mile.</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-70507445677654301342025-11-09T11:17:00.011-05:002025-11-21T19:41:10.903-05:00I walked once this week, 1.75 miles.<div>I ran 6&nbsp;times this week, 21.51 miles.</div><div>I took 57,960 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1964 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/8). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/9/2025</div><div>7365 steps, 44/135 resting/max HR, 176.8/176.0 pounds, 17 floors climbed</div><div>Run: 4.46 miles, 41:04, 9:12 pace, 128/139 avg/max HR, 155/167 avg/max cadence, 39F, 93% RH, 8 mph ENE wind, wind chill 34F, light rain</div><div>Shoes: white Brooks Glycerin GTS21 - 119.18 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16405361957" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvT1lgIy3dy-gNVArAQQ81GEyhk9i-_K52FoeptSX1VuPliAWkYwz52OYb5l4bfG-FNPNkJFUTyKuYfW-Z9n2xgEGdftXEUBVK_B8Us0nbESxJ1hS0ei4ex-LLnzwVfVaVL6tIzeXrWWCMNCXf38fRjBPsZqBGC43ZtYZAQpw8ckVcVhTadq2QYhxEDM/s4000/20251109_091321.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVvT1lgIy3dy-gNVArAQQ81GEyhk9i-_K52FoeptSX1VuPliAWkYwz52OYb5l4bfG-FNPNkJFUTyKuYfW-Z9n2xgEGdftXEUBVK_B8Us0nbESxJ1hS0ei4ex-LLnzwVfVaVL6tIzeXrWWCMNCXf38fRjBPsZqBGC43ZtYZAQpw8ckVcVhTadq2QYhxEDM/s320/20251109_091321.jpg" width="148" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">This flag helped the Bills win 44-32 ... maybe ...</td></tr></tbody></table>It looked cold, windy and wet when I looked outside from the front bedroom. Well ... it was! I wore my old (and holy) CW-X tights, shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. The wind was certainly chilly and bit right through me when I turned into it on mile 2. My pace certainly dropped in mile 2, lol! But ... I settled into a "get it done" pace and "got it done". My splits were 9:05, 9:35, 9:14, 9:13 and 8:37 over the last 0.46 mile.</div><div><br /></div><div>Monday, 11/10/2025</div><div>11851 steps, 43/139 resting/max HR, 178.0/177.1 pounds, 12 floors climbed</div><div>Run: 3.15 miles, 27:55, 8:51 pace, 131/144 avg/max HR, 155/163 avg/max cadence, 28F, 93% RH, 12 mph WNW wind, wind chill 19F, wet snow</div><div>Shoes: white Brooks Glycerin GTS21 - 122.33 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16415066893" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFg1DsTMTbRdoV0dU3tcmtVdxAdIKU_ETC2OQe4NmymJY8vjxek-QR1-5nbPWJ5Jw6N4T4a7OJMVrpiM_PzWRhu-px6jVnX452qrUkKJYXQ4GE3Mtrl7RYEwuQ1HEoedD4fvPiaY6obbHCQj5et3_SM2e51-NoQZgcnASYWCI7TFdlrol5KMe5r_30wU/s4000/20251110_110859.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwFg1DsTMTbRdoV0dU3tcmtVdxAdIKU_ETC2OQe4NmymJY8vjxek-QR1-5nbPWJ5Jw6N4T4a7OJMVrpiM_PzWRhu-px6jVnX452qrUkKJYXQ4GE3Mtrl7RYEwuQ1HEoedD4fvPiaY6obbHCQj5et3_SM2e51-NoQZgcnASYWCI7TFdlrol5KMe5r_30wU/s320/20251110_110859.jpg" width="148" /></a></div>It was cold and it had snowed overnight ... so ... I slept in and then stayed in for a while. But ... I knew it wouldn't get any warmer ... so I put on my most of my winter running gear and got out there before I could change my mind. I headed out at a nice and easy pace on my "Out to Dewey Ave" route and got it done. It wasn't too bad once I warmed up. The wet snow sounded like rain when it hit the leaves and ground which was a bit weird. My splits were 8:57, 8:55, 8:47 and 8:16 over the last 0.15 mile.</div><div><br /></div><div>Tuesday, 11/11/2025</div><div>3355 steps, 43/101 resting/max HR, 177.6/177.4 pounds, 7 floors climbed</div><div>Walk: 1.75 miles, 23:45, 13:35 pace, 91/109 avg/max HR, 111 avg cadence, 34F, 80% RH, 15 mph W wind, wind chill 25F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 623.68 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16429003047" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Today was Veteran's Day. L3Harris SAS has this day as a holiday so I took a Ricoh Floating Holiday so I could sleep in and ignore my 7:58 AM alarm. It had continued to snow a bit overnight. I think about 3 inches were on the ground.</div><div>I lazed around until the afternoon ... but stuff needed to get done. The kitchen floor needed to get mopped. I swept the floor and had everything set up to mop the floor ... and then found that the mophead was practically falling off the mop. I contemplated not mopping but I just got on my hands and knees and cleaned it was Wind-Dex and paper towels. It took a while and some elbow grease ... but I got it done. It did tire me a bit.</div><div>I did get out for a walk during the middle of the afternoon on my usual "Out to Ling Rd" route. I needed a walk day after 4 run days plus I felt that walking would be safer. The sidewalk on Greenleaf Rd was a bit slippery on the way out so I walked on the side of Greenleaf Rd on the way back. My splits were 14:04 and 12:58 over the last 0.75 mile.&nbsp;</div><div><br /></div><div>Wednesday, 11/12/2025</div><div>10449 steps, 41/133 resting/max HR, 178.1/177.6 pounds, 15 floors climbed</div><div>Run: 3.15 miles, 28:35, 9:04 pace, 124/136 avg/max HR, 156/165 avg/max cadence, 36F, 64% RH, 14 mph SSW wind, wind chill 27F, a bit of snow</div><div><div>Shoes: white Brooks Glycerin GTS21 - 125.48 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16415066893" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center></div><center><div class="strava-embed-placeholder" data-embed-id="16434488132" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... I woke at 3:40 AM and again at 5:37 AM ... and I got my butt out of bed and out the door by 6:30 AM. I didn't trust the LOSP Trail so I ended out on my "Out to Mann Rd" route. The shoulders on Greenleaf Rd weren't plowed as much as I would have liked but there wasn't much traffic yet so I fared OK. My splits were 9:09, 9:01, 9:07 and 8:31 over the last 0.15 mile.</div><div><br /></div><div>Thursday, 11/13/2025</div><div>10237 steps, 44/135 resting/max HR, 177.4/176.8 pounds, 15 floors climbed</div><div>Run: 3.15 miles, 27:36, 8:46 pace, 126/138 avg/max HR, 156/167 avg/max cadence, 41F, 87% RH, 13 mph WNW wind, wind chill 34F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 128.63 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16447061661" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I couldn't drag myself out of bed ... but I would have been wet if I had gone out. I waited until it had stopped before I got out for a run on my "Out to Dewey Ave" route. It was above 40F so I wore shorts. The wind on my legs was damn cold when I headed out ... brr! I grinned (OK ... grimaced) and bore it ... brr! But ... I got it done! My splits were 8:53, 8:53, 8:37 and 8:05 on the last 0.15 mile.</div><div><br /></div><div>Friday, 11/14/2025</div><div>6423 steps, 42/133 resting/max HR, 178.8/178.1 pounds, 8 floors climbed</div><div>Run: 3.15 miles, 28:53 estimated. 9:15 estimated pace, 122/138 avg/max HR, 146/166 avg/max cadence, 39F, 81% RH, 10 mph WNW wind, wind chill 33F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 131.78 miles</div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNI63C29ltOpwUS5xu4g21h4ZXwB2RnIV2DHvwtdqJgcGhg86iH3OYLr5tsux_Zu2qCAFMWcUuMaolk9qlCrPSZC1WHTd7X1oHSNuw0NgI5ww96YsO2izOA9fj66a0FfvGXzQO0tbtvzzp3S9r5VY_UmYd4U4lLZewEg2mzwU36YsMy0moVmeCZdha94o/s1024/GarminConnect_20251114-091557.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNI63C29ltOpwUS5xu4g21h4ZXwB2RnIV2DHvwtdqJgcGhg86iH3OYLr5tsux_Zu2qCAFMWcUuMaolk9qlCrPSZC1WHTd7X1oHSNuw0NgI5ww96YsO2izOA9fj66a0FfvGXzQO0tbtvzzp3S9r5VY_UmYd4U4lLZewEg2mzwU36YsMy0moVmeCZdha94o/s320/GarminConnect_20251114-091557.jpg" width="320" /></a></div>Well ... I set my Alexa alarm for 6:15 AM and got my butt out of bed and out the door by a bit after 7 AM. I set out on my "Out to the Secret Sidewalk" route. I got to the halfway point and pressed Pause on the Garmin ... and forgot to turn it back on when I started to run back. Opps ... I didn't really fly over the Lake Shore Country Club! My first split was 8:57. Maybe the other two miles were the same. I guess that they were slower. It doesn't much matter in the long run.</div><div><br /></div><div>Saturday, 11/15/2025</div><div>8280 steps, 42/137 resting/max HR, 179.7/178.7 pounds, 17 floors climbed</div><div>Run: 4.45 miles, 39:59 pace, 8:59 pace, 128/145 avg/max HR, 154 avg cadence, 41F, 75% RH, 6 mph SSE wind, wind chill 38F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 136.23 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16467315631" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a bit after 11 AM for a my longer run on my "Out by the pier and around" route. My right Achilles felt a bit tight but it went along for the ride. I did stop for a couple walking breaks (one fast and one slow). My splits were 9:07, 8:56, 8:54, 9:14 and 8:22 over the last 0.45 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-14127692558200196802025-11-02T20:34:00.018-05:002025-11-21T19:36:19.941-05:00I walked twice this week, 3.50 miles.<div>I ran 5 times this week, 18.46 miles.</div><div>I took 46.795 steps this week according to my&nbsp;<a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a>&nbsp;smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My&nbsp;<a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a>&nbsp;scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.<br /><br />WALKING/RUNNING: I have a swollen right knee that I ignore. My PCP said that since there is no pain to just watch it. He thinks that it may be that the leg muscle is outside of the ligaments that should surround it (which make it puffy looking).</div><div><br /></div><div>Walk/Run electronics: I use my&nbsp;<a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a>&nbsp;for runs and walks. I listen to my&nbsp;<a href="https://www.celsussoundshop.com/products/celsussound-bone-conduction-headphones-open-ear-bluetooth-5-3-headphones-with-mic-ipx7-waterproof-sports-earbuds-wireless-earphones-for-running-workout-cycling-1-5-fast-charging-and-10h-working-time" target="_blank">CelsusSound S800C Bone Conduction Headphones</a>.</div><div><br /></div><div>BTW, I am on a 1957 day steak (since 6/24/2020 or 5 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/1). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/2/2025</div><div>9945 steps, 42/146 resting/max HR, 14 floors climbed</div><div>Run: 4.75 miles, 42:07, 8:52 pace, 133/153 avg/max HR, 155/164 avg/max cadence, 45F, 76% RH, calm, partly cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 98.96 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16333463459" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a bit at 10 AM for a run on my longer "Out to the Genesee River" route. I took an untimed break at the turn and a bit of walk break at the bottom of Greenleaf Rd. My splits were 8:58, 8:58, 8:56, 8:54 and 8:26 over the last 0.75 mile.</div><div><br /></div><div>Monday, 11/3/2025</div><div>5177 steps, 43/108 resting/max HR, 14 floors climbed</div><div>Walk: 1.75 miles, 21:41, 12:23 pace, 96/113 avg/max HR, 102 avg cadence, 52F, 62% RH, 17 mph SW wind, light rain</div><div>Shoes: blue/green Brooks Glycerin GTS20 - 653.09 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16343220763" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in and missed my "get in my exercise before 8 AM" window so I got out for a brisk walk before lunch. My splits were 12:24 and 12:21 over the last 0.75 mile.</div><div><br /></div><div>Tuesday, 11/4/2025</div><div>6721 steps, 45/136 resting/max HR, 9 floors climbed</div><div>Run: 3.15 miles, 27:14, 8:38 pace, 124/140 avg/max HR, 155/165 avg/max cadence, 39F, 81% RH, 9 mph W wind, wind chill 34F, sunny</div><div><div>Shoes: white Brooks Glycerin GTS21 - 102.11 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16351410559" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got my butt out of bed, weighed myself, set up the coffee, got dressed, got outside and got going for a run by 7 AM ... yay! I set out at a what seemed a sluggish pace on my usual "Out to Dewey Ave" route. The wind out of the west was a bit chilly on my bare legs ... brr! My splits were 8:39, 8:44, 8:31 and 8:39 over the last 0.15 mile.</div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillVaxmAv_DojLqCJ1vP4-x8s-IcR1Iqna8GPZR8-je6s-AYoVi4lGoLpGFVT6ZH6G337ln_gY2vi-Gx1yUh6nDBYg4Gh8ahWjHiGrWi1C4Uf6bsUUMJCN7USnbh26LHVsDFomeFyEdtYgW6uOXQY7v8dTjN5Qm0nK12TfoHeT301htdmX2FFka1a1z7U/s1064/FB_IMG_1762312037207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1064" data-original-width="1043" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillVaxmAv_DojLqCJ1vP4-x8s-IcR1Iqna8GPZR8-je6s-AYoVi4lGoLpGFVT6ZH6G337ln_gY2vi-Gx1yUh6nDBYg4Gh8ahWjHiGrWi1C4Uf6bsUUMJCN7USnbh26LHVsDFomeFyEdtYgW6uOXQY7v8dTjN5Qm0nK12TfoHeT301htdmX2FFka1a1z7U/s320/FB_IMG_1762312037207.jpg" width="314" /></a></div>A bit of politics ... the Republicans got their asses handed to them tonight. The Democrats did very well across the country ... NYC mayor, NJ governor, Virginia (governor, vice governor, AG), Detroit mayor and CA Proposition 50 passed (and lots of other races). Maybe a LOT of people don't like MAGA and Trump? You think? It's the Trump shutdown BTW! One year until the 2026 midterms. Fasten your seatbelts ... it's going to be a bumpy ride!</div><div><br /></div><div>Wednesday, 11/5/2025</div><div>8658 steps, 43/135 resting/max HR, 15 floors climbed</div><div>Run: 4.46 miles, 40:01, 8:59 pace, 124/144 avg/max HR, 154/167avg/max cadence, 45F, 61% RH, 6 mph SSE wind, wind chill 42F, overcast</div><div><div>Shoes: white Brooks Glycerin GTS21 - 106.57 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16362593837" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up at 5:35 AM and got my butt outside around 6:45 AM for a bit longer run on my lightly used "Out to Dewey Ave and around" route. I felt a bit sluggish throughout the run and took a long (for me) walk break at the bottom of Greenleaf Rd. My splits were 8:59, 8:59, 8:39, 9:33 and 8:27 over the last 0.46 mile.</div></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbkp2Sxe8RM-jYEzbrjLm_uwBsiyKkkTOKt8C-txBFNTON6cdbOgK5ip4iKaWnuqu8rkfIMxNozucTkNPzEa_HSEwY_ND2WAO64XOFJzCNh0h1fHA_7YIOFHDU4o1TPKUy2lGoqaEuTVwSppmQ_sevCld41uE3U8e_oh5lN3gLqnaWz-V15hH6bIfWy4/s4000/20251105_181512.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbkp2Sxe8RM-jYEzbrjLm_uwBsiyKkkTOKt8C-txBFNTON6cdbOgK5ip4iKaWnuqu8rkfIMxNozucTkNPzEa_HSEwY_ND2WAO64XOFJzCNh0h1fHA_7YIOFHDU4o1TPKUy2lGoqaEuTVwSppmQ_sevCld41uE3U8e_oh5lN3gLqnaWz-V15hH6bIfWy4/s320/20251105_181512.jpg" width="240" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YXmG6itDIHui9Z-fhLTilS1vyOmW1GzRtPHMYcbnvSidyPUHkPyJB44CEsAaeeVP3Ck4lyYmF1B8jzlM9NJPgVxt2uNtw7bhpZNq98Jb8Vu79a05njkbV9_3VEfzgQB-tV4TDOO7K1tOVGM-8elLgyLFLoBjifSrll_fbyxu8okhCITh-oLKE8_l3ig/s4000/20251105_181541(0).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YXmG6itDIHui9Z-fhLTilS1vyOmW1GzRtPHMYcbnvSidyPUHkPyJB44CEsAaeeVP3Ck4lyYmF1B8jzlM9NJPgVxt2uNtw7bhpZNq98Jb8Vu79a05njkbV9_3VEfzgQB-tV4TDOO7K1tOVGM-8elLgyLFLoBjifSrll_fbyxu8okhCITh-oLKE8_l3ig/s320/20251105_181541(0).jpg" width="148" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaC5FhcFyufofEejh6bHrsRVDhsSKBu0jMvBWJ8IMGObPrA-YtMxsPsr8PoAbQCdTN9o4sopqpf9y-pC7x_xtECZj6MRkejlBdZ8oAK1q0IiyQ7UVUag3NDq_4vMAPtylGvvCmrBQu7DW1Gv3AWvcdJSb7dRN-lF9E6tWTRmv45v4Na6tTwCSYYXEDSBQ/s4000/20251105_175307.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaC5FhcFyufofEejh6bHrsRVDhsSKBu0jMvBWJ8IMGObPrA-YtMxsPsr8PoAbQCdTN9o4sopqpf9y-pC7x_xtECZj6MRkejlBdZ8oAK1q0IiyQ7UVUag3NDq_4vMAPtylGvvCmrBQu7DW1Gv3AWvcdJSb7dRN-lF9E6tWTRmv45v4Na6tTwCSYYXEDSBQ/s320/20251105_175307.jpg" width="148" /></a></div>My darling wife, Christine, and I actually went out to eat at Red Lobster. We both had the surf and turf (lobster and a steak). A key point to remember ... when going to a seafood restaurant ... ALWAYS have just SEAFOOD. The steak was not done to our liking ... medium for Christine and medium well for me.</div><div>Thursday, 11/6/2025</div><div>1253 steps, 42/122 resting/max HR, 3 floors climbed</div><div>Walk: 1.75 miles, 22:59, 13:08 pace, 97/119 avg/max HR, 39F, 81% RH, 12 NNW wind, wind chill 33F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 108.32 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16374728187" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in but I did get out a bit after 10 AM. An ache behind my left knee convinced to do a walk today. The cold wind should have convinced to put on more layer ... but did I? Hell no ... I suffered with shorts and my Brooks 1/4 zip long sleeve pullover. I walked pretty briskly despite my aches. The women dogwalkers that I encountered were either impressd or most likely thought I was crazy. Brr!! I accidently pressed 'Bike' instead of 'Walk' so I had to convert from mph to a pace of min/mile and had no cadence.&nbsp;</div></div><div><br /></div><div>Friday, 11/7/2025</div><div>9273 steps, 40/136 resting/max HR, 15 floors climbed</div><div>Run: 3.15 miles, 27:50, 8:50 pace, 128/145 avg/max HR, 155/165 avg/max cadence, 43F, 56% RH, 10 mph S wind, wind chill 38F, cloudy</div><div>Shoes: white Brooks Glycerin GTS21 - 111.47 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16384530630" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in a bit again and then I waited until it warmed up a bit before I got out around 10 AM for a 5K on my usual "Out to Dewey Ave" route. I set up a nice and easy pace for a nice out and back run. My splits were 8:57, 8:47, 8:47 and 8:33 over the last 0.15 mile.</div><div><br /></div><div>Saturday, 11/8/2025</div><div>5768 steps, 46/147 resting/max HR, 178.3/177.2 pounds, 11 floors climbed</div><div>Run: 3.25 miles, 28:28, 8:45 pace, 134/162 avg/max HR, 154/165 avg/max cadence, 43F, 70% RH, 12 mph N wind, wind chill 37F, cloudy</div><div><div>Shoes: white Brooks Glycerin GTS21 - 114.72 miles</div><center><div class="strava-embed-placeholder" data-embed-id="16397922786" data-embed-type="activity" data-from-embed="false" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt like crap all morning and most of the afternoon. I dragged myself to keep my streak alive. I wore shorts, a long sleeve tech, my Brooks beanie and light running gloves ... so ... the wind bit right through me when I started out on my "Out to the Secret Sidewalk" route. Brr!!! I thought about turning around ... but ... I was stubborn and kept on running ... until I was done. My splits were 8:51, 8:59, 8:38 and 7:54 over the last 0.25 mile</div></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0