Doug's Running Blog

Sunday, 6/21/2026 to Saturday, 6/27/2026 --- IN PROGRESS

2026-06-21T23:04:49.779-05:00

I walked 2 times this week, 4.20 miles

I ran 1 times this week, 3.15 miles.

I took x steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 13.3 miles away.

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).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

BTW, I am on a 2188-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/21/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.05 miles, 26:45, 13:03 pace, 94/105 avg/max HR, 122 avg cadence, 73F, 41% RH, 3 mph N wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 444.70 miles

I got out around 3:30 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 13:14 and 12:50.

I guess I celebrated Father's Day by doing 2 loads of laundry while my darling wife, Christine, had to be reminded to get up and make some supper. Silly me!

Monday, 6/22/2026

steps, resting/max HR, pounds, floors climbed

Run: 3.15 miles, 29:13, 9:16 pace, 132/143 avg/max HR, 153/167 avg/max cadence, 61F, 88% RH, 5 mph SE wind, overcast with a few sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 136.74 miles

I got out for a run at 11 AM (yes ... I am retired, lol!) on my "Out to Dewey Ave" route. I had wanted to run without any tiny walk breaks but had to stop 4 times. Twice were for a couple of tress across the LOSP Trail, once at the turn and once at the end of the LOSP Trail on the way back. No worries ... just catching my breath. My splits were 9:04, 9:30, 9:17 and 9:10.

Tuesday, 6/23/2026

steps, resting/max HR, pounds, floors climbed

Walk: 2.15 miles, 26:32, 12:21 pace, 100/116 avg/max HR, 126/242 avg/max cadence, 61F, 82% RH, 8 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 446.85 miles

I got for a brisk walk on my "Out to Latta Rd". I really pushed the pace on mile 2. My splits were 12:57, 11:44 and 12:20 over the last 0.15 mile.

Sunday, 6/14/2026 to Saturday, 6/20/2026 - Harborfest 5K

2026-06-16T22:14:43.613-05:00

I walked 4 times this week, 8.10 miles

I ran 4 times this week, 10.01 miles.

I took 40,572 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

BTW, I am on a 2181-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/14/2026

3780 steps, 45/94 resting/max HR, 182.2 pounds, 5 floors climbed

Walk: 1.75 miles, 23:02, 13:10 pace, 90/100 avg/max HR, 118/189 avg/max cadence, 70F, 78% RH, 10 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 440.50 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual. My splits were 13:10 and 13:10 over the last 0.75 mile.

Monday, 6/15/2026

4582 steps, 47/116 resting/max HR, 182.4/181.7 pounds, 8 floors climbed

Walk: 2.05 miles, 24:33, 11:59 pace, 105/120 avg/max HR, 130/203 avg/max cadence, 59F, 59% RH, 10 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 121.43 miles

I got out for a "petal to the metal" walk on my "Out to Latta Rd" route. I started out a bit brisk but really put the "pedal to the metal" when I got up the LOSP Trail. My splits were 12:01 and 11:55.

Tuesday, 6/16/2026

6080 steps, 43/133 resting/max HR, 5 floors climbed

Run: 3.15 miles, 31:50, 10:06 pace, 125/137 avg/max HR, 145/162 avg/max cadence, 72F, 50% RH, 13 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 124.58 miles

Wednesday, 6/17/2026

4252 steps, 42/97 resting/max HR, 183.5/182.3 pounds, 6 floors climbed

Walk: 2.15 miles, 12:57 pace, 91/102 avg/max HR, 126/248 avg/max cadence, 72F, 53% RH, 7 mph WNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 442.65 miles

I slept horribly. I think I got to sleep around 4 AM for a measly 4 hours or maybe I dreamed I was awake for a couple of hours. I blew off taking my oldest son, Michael, to Newark to get his Ozempic. His mother, my ex, usually takes him but she was recovering from having her other knee replaced. I lazed around all day, but I did get out around 7 PM for a brisk walk on my "Out to Latta Rd" route. My splits were 12:58, 12:57 and 12:50 over the last 0.15 mile.

Thursday, 6/18/2026

7272 steps, 44/138 resting/max HR, 183.6/183.0 pounds, 23 floors climbed

Run: 3.15 miles, 30:12, 9:35 pace, 129/145 avg/max HR, 151/234(?) avg/max cadence, 68F, 78% RH, 18 mph SSW wind, light rain

Shoes: blue/orange Brooks Glycerin GTS22 - 127.73 miles

I got a good night's sleep (from 11:30PM to 7 AM)! It wasn't enough for a good run though. I got out on my usual sluggish run (full of run/walks after mile 1) on my "Out to the Secret Sidewalk" route. Is this my new normal? Or can I push back the sands of time? I really think that I should hit the gym or the track or something. Something to ponder while I drink my first mug of coffee. Anyways, my splits were 9:06, 9:42, 10:05 and 8:42 over the last 0.15 mile. But ... I did get inside about 5 minutes before it started to downpour for 5 minutes!

Friday, 6/19/2026

4848 steps, 44/103 resting/max HR, 184.1/183.1 pounds, 5 floors climbed

Walk: 2.15 miles, 27:15, 12:40 pace, 105/120 avg/max HR, 130/2013 avg/max cadence, 72F, 46% RH, 15 mph W wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 129.88 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 12:49, 12:30 and 12:49 over the last 0.15 mile.

Saturday, 6/20/2026

9758 steps, 46/147 resting/max HR, 184.8/193.9 pounds, 8 floors climbed

Today's race was the Harborfest 5K. I felt obligated to sign up for this race since it's only 2 miles away, lol! Today's condition were perfect: 57F, 72% RH, 7 mph W wind, sunny.

Run: 0.6 miles, 5:44, 9:30 pace, 114/125 avg/max HR, 149/158 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 130.48 miles

I got out for a short 0.6 mile warm up run. It told me to take it easy. So ... I had no expectations of a fast 5K. I just wanted to run it and get it done.

Run: 3.11 miles, 27:57, 8:59 pace, 137/158 avg/max HR, 157/168 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 133.59 miles

And ... we were off! I started easy and did pass about 10 slower runners until we eased into open running. I told myself I wasn't going to stop ... but did take a tiny walk break at the turnaround and another at the closed Pelicans Nest restaurant. And done in chip time of 28:02, 8:58 pace.

I did OK. I ran under 28, 62nd out of 229, 3rd out of 7 in my M 65-69 age group. RunSignup overall results here and my results here. My splits were 8:53, 9:04, 8:58 and 9:02 over the last 0.11 mile.

Sunday, 6/7/2026 to Saturday, 6/13/2026 - Run Our River 5K - June

2026-06-07T11:10:04.781-05:00

I walked 4 times this week, 8.60 miles

I ran 5 times this week, 13.48 miles.

I took 42,480 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight. All weather conditions are from the Greater Rochester International Airport (KROC) which is 1360.3 miles away.

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).

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

BTW, I am on a 2174-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/7/2026

6076 steps, 42/136 resting/max HR, 183.8/182.4 pounds, 12 floors climbed

Run: 3.16 miles, 31:05, 9:50 pace, 125/142 avg/max HR, 148/200 avg/max cadence, 66F, 73% RH, 12 mph NW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 109.06 miles

I went out for a run on my "Out to the Secret Sidewalk" run ... with the usual (of late) results. I started out at a nice and easy pace and held it until the turn. Then ... I lapsed into the usual ... taking 3 walk breaks. But ... I got out there ... I got to run ... and I got it done. My splits were 9:32, 9:50, 10:16 and 8:58 over the last 0.16 mile.

Monday, 6/8/2026

4170 steps, 42/124 resting/max HR, 182.9/182.2 pounds, 3 floors climbed

Walk: 2.15 miles, 28:08, 13:05 pace, 103/128 avg/max HR, 119/190 avg/max cadence, 63F, 83% RH, 5 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 432.20 miles

I got out for a brisk pace on my "Out to Latta Rd" route. Nothing unusual. My splits were 13:07, 13:09 and 12:36 over the last 0.15 mile.

Tuesday, 6/9/206

12578 steps, 42/145 resting/max HR, 182.5/181.8 pounds, 24 floors climbed

Walk: 2.15 mile, 26:51, 12:29 pace, 93/105 avg/max HR, 132/199 avg/max cadence, 73F, 59% RH, 8 mph SW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 434.35 miles

I got out for a "metal to the pedal" walk on my longer Out to Latta Rd" route. My splits were 12:28, 12:30 and 12:30 over the 0.15 mile. Though ... I got out just be out there.

So ... today's race was the Run Our River 5K - June. It was the 3rd of 6 in the Run Our River 5K series. Today's weather conditions were 76F, 85 % RH, 8 mph NNE wind, mostly cloudy.

Run: 0.90 miles, 8:34, 9:31 pace, 122/131 avg/max HR, 149/156 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 109.96 miles

I got out for a slow out and back 0.9 mile warm up run.

Run: 3.11 miles, 29:39, 9:31 pace, 137/156 avg/max HR, 151/165 avg/max cadence

Shoes: blue/orange Brooks Glycerin GTS22 - 113.07 miles

And ... we were off! It was a crowded start, so I eased into a slow race pace. I did what I usually do now on a 5K. I ran nice for about half of it and then went into a run/walk until I got done. It was humid so that didn't help either. And ... done in 29:39. My splits were 8:52, 10:17, 9:35 and 8:13 over the last 0.11 mile.

I did what I did. My official results were 72 out of 103, 4th out of 4 in my M 65-69 age group, link here. I did have a bit of difficulty afterwards. I was standing and talking to Dan Sillick when I suddenly felt a bit off and had to quickly sit down on the concrete. Dan went and got a pint of water and suggested that I pour it on my head. I did (man, was it cold!) and quickly felt better. Another guy saw me and said that he had felt light-headed too. It was certainly muggy.

Wednesday, 6/10/2026

4079 steps, 46/96 resting/max HR, 182.6/181.7 pounds, 5 floors climbed

Walk: 2.05 miles, 27:09, 13:15 pace, 90/99 avg/max HR, 124/136 avg/max cadence, 79F, 79% RH, 7 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 436.40 miles

I got out for a brisk walk on my "Out to Latta Rd" route. My splits were 13:30 and 13:03.

Thursday, 6/11/2026

5910 steps, 47/95 resting/max HR, 182.1/181.2 pounds, 6 floors climbed

Walk: 2.35 miles, 31:41, 13:30 pace, 91/100 avg/max HR, 121/245 avg/max cadence, 81F, 70% RH, 12 mph WSW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 438.75 miles

I got out for a brisk walk on a "Out to Ling Rd & Latta Rd" route. I shortened it by cutting through the LOSP Trail fence on the way back from Latta Rd. My splits were 13:24, 13:27 and 13:54 over the last 0.35 mile.

Friday, 6/12/2026

6469 steps, 44/131 resting/max HR, 184.1/182.0 pounds, 9 floors climbed

Run: 3.16 miles, 33:50, 10:43 pace, 122/134 avg/max HR, 144/157 avg/max cadence, 79F, 74% RH, 10 mph WSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 116.23 miles

I got out for a run on my "Out to the Secret Sidewalk" route. I ran because I hadn't run since Tuesday. It was a crappy run. I set a super easy pace and just had no fucking energy past the turnaround. It fucking sucked. My heat tolerance is not there at all. My splits were 9:51, 11:01, 11:13 and 11:21 over the last 0.16 mile.

Saturday, 6/13/2026

3198 steps, 48/138 resting/max HR, 183.0/181.5 pounds, 7 floors climbed

Run: 3.15 miles, 30:40, 9:44 pace, 129/140 avg/max HR, 148/162 avg/max cadence, 72F, 69% RH, 9 mph W wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 119.38 miles

I got for a sluggish run on my "Out to Dewey Ave" route. I just can't keep a running pace for more than a mile now. I ran hard for one mile at got a 8:52 pace then I had to do run/walk breaks. It sucks. My splits were 8:52, 9:56, 10:25 and 9:33 over the last 0.15 mile.

Sunday, 5/31/2026 to Saturday, 6/6/2026 - Charlie McMullen Mile and Fast & Furriest 5K

2026-05-31T14:53:05.201-05:00

I walked 3 times this week, 5.05 miles

I ran 7 times this week, 14.29 miles.

I took 47,389 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my TechNet bone conduction headphones, link here

BTW, I am on a 2167-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/31/2026

5711 steps, 46/138 resting/max HR, 184.0/182.6 pounds, 11 floors climbed

Run: 3.16 miles, 29:45, 9:25 pace, 129/144 avg/max HR, 151/221(?) avg/max cadence, 61F, 55% RH, 9 mph WNW wind, mostly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 94.77 miles

I got for a run on my "Out to the Secret Sidewalk" route. I wanted to go with no walk breaks like yesterday, but the fitness wasn't up to it. I ended up taking 3 walk breaks after the turn. I said "Hi" to the four walkers I saw on the Secret Sidewalk. My splits were 9:05, 9:27, 9:49 and 8:43 over the last 0.16 mile.

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

I walked 14 times in May for 23.15 miles, 1.65 miles/walk and 94 walks so far in 2026 for 155.45 miles, 1.65 miles/walk.

I ran 19 times in May for 71.71 miles, 3.77 miles/run and 70 runs so far in 2026 for 202.93 miles, 2.90 miles/run.

I ran 2 races in May

05/12 - Run Our River 5K, 27:29, 8:51 pace, 92nd out of 167, 4th out of 5 in my M 65-69 age group, 52F, 41% RH, 15 mph NE wind, cloudy

05/23 - Sunset House 5K, 27:40, 8:55 pace, 61st out of 194, 2nd out of 7 in my M 65-69 age group, 54F, 71% RH, 21 mph SSE wind, light sprinkles

I took 242.750 in May and 1,004,512 steps so far in 2026.

Monday, 6/1/2026

5717 steps, 44/108 resting/max HR, 184.7/184.0 pounds, 7 floors climbed

Walk: 2.15 miles, 27:18, 12:43 pace, 98/118 avg/max HR, 124/257 avg/max cadence, 54F, 71% RH, 5 mph NNE wind, sunny

Shoes: white Brooks Glycerin GTS21 - 427.15 miles

I got out for my first "official" exercise activity on my first day of retirement. I set up a "metal to the metal" pace. My splits were 13:02, 12:21 and 12:58 over the last 0.15 mile.

Tuesday, 6/2/2026

6337 steps, 42/141 resting/max HR, 184.9/183.2 pounds, 12 floors climbed

Run: 3.17 miles, 29:59, 9:27 pace, 132/142 avg/max HR, 151/158 avg/max cadence, 72F, 33% RH, 13 mph WNW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 97.94 miles

Well ... I slept in on day 2 of retirement. I discovered that if I put on an eye shade that I could sleep past 5:30 AM. So ... I slept until almost 8 AM! I didn't get out until just a smidge past noon. The sun was high so I didn't have much shade on my "Out to Dewey Ave". I held a nice and easy pace and took one tiny walk break. My splits were 9:18, 9:29, 9:32 and 9:31 over the last 0.17 mile.

Wednesday, 6/3/2026

8473 steps, 41/139 resting/max HR, 184.4/182.7 pounds, 9 floors climbed

Run: 3.15 miles, 31:02, 9:52 pace, 122/141 avg/max HR, 146/163 avg/max cadence, 70F, 43% RH, 7 mph WNW wind, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 101.09 miles

I slept in ... again. My "Punch In" alarm at 7:58 AM has morphed into a "Wake Up" alarm. I got out around 9:30 AM for a run on my "Out to the Secret Sidewalk". It was OK until the turn. It then turned into a bunch of runs with big walk breaks. I guess I am having trouble getting used to the warmth. My splits were 9:18, 10:03, 10:24 and 8:48 over the 0.15 mile.

My darling wife, Christine, and I got out for a bit. We went to pick up her new eyeglasses from Flaum Eye Center on South Clinton Ave Then Christine told me that she felt lucky so we headed out to Del Lago Casino. We were up for a while on her $80 but we left with about $40 because we didn't leave right away. Oh, well!

Thursday, 6/4/2026

4253 steps, 42/103 resting/max HR, 184.5/184.4 pounds, 8 floors climbed

Walk: 1.45 miles, 19:40, 13:31 pace, 93/113 avg/max HR, 124/134 avg/max cadence, 54F, 77% RH, 5 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 428.60 miles

I got out a bit before 7 AM for a brisk walk on my "Another Mile" route. My splits were 13:31 and 13:31 over the last 0.45 mile.

I had to get my walk in before I went to Flaum Eye Center at Collegetown for an 8:20 AM eye appointment. My eye prescription changed a bit but not much.

Friday, 6/5/2026

8870 steps, 41/137 resting/max HR, 185.0/184.4 pounds, 16 floors climbed

Walk: 1.45 miles, 21:29, 14:50 pace, 81/92 avg/max HR, 111/122 avg/max cadence, 70F, 53% RH, 8 mph SW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 430.05 miles

I got an OK walk on my "Another mile" route. My splits were 14:54 and 14:41 over the last 0.45 mile.

Tonight's race was my 12th Charlie McMullen Mile. I headed out to Saint John Fisher University like usual ... and no one was there. I whipped out my phone and found out that the race was being held at East Rochester High School. Oops! I headed over there and waited for the Men/Women 8-10 min pace race.

Run: 0.25 mile, 2:31, 10:00 pace, 113/120 avg/max HR, 143/152 avg/max cadence, 84, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 101.34 miles

I got out for a very east run on the artificial turf football field while the Men/Women 10+ pace race was going on.

Run: 1.01 mile, 8:05 pace, 8:00 pace, 142/149 avg/max HR, 159/174 avg/max cadence, 84F, 36% RH, 17 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.35 miles

I was a bit nervous because I knew my fitness was a bit off. But ... I was lined up ... and we were off! I settled into fifth ... and held it for almost the entire race. I desperately wanted to stop for a breath on every lap, but I didn't. I moved into fourth for about 10 seconds on the backstretch on the 4th lap before someone passed me and I was fifth again. I tried to sprint on the last 100 yards, but it was too little too late. I saw the time was approaching 8:00 and I was done around 8:05! My lap estimates were 1:57, 3:58, 6:01 and 8:05.

My official time was 8:04.44, per Leone Timing link here. I was quite surprised by my time. I thought I was running 8:30. I guess I was quicker than I thought.

Saturday, 6/6/2026

8028 steps, 42/144 resting/max HR, 183.3/182.7 pounds, 13 floors climbed

Today's race was the Fast and Furriest 5K. I have never run this race. I signed up for it when I saw a 5OFF coupon in my email about a month ago. I did run the 10K way back in 2012 (lifetime PR of 42:49) and 2013. A light rain was falling but I was signed up so I went. The race venue was the Verona Street Animal Society at 184 Verona St. I parked in the Kodak parking lot around 7:30 AM. It poured for about 10 minutes shortly afterward I picked up my bib so I stayed in my Trax until the 10K started at 8 AM. The rain had almost stopped by then.

Run: 0.40 mile, 4:06, 10:15 pace, 120/133 avg/max HR, 146/155 avg/max cadence, 69F, 73% RH, 9 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 102.75 miles

I got out for a little warm up run. Nothing earthshaking.

Run: 3.15 miles, 28:58, 9:12 pace, 133/149 avg/max HR, 151/168 avg/max cadence, 65F, 93% RH, 10 mph SSW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 105.90 miles

Boots yelled "Goooooooooooooooooo" ... and off we went ran! I set off at a nice and easy pace but I started to walk at under 1 mile when I got to the first slight rise. I just didn't have the gumption to keep running so I lapsed into a run/walk and got it done. I think I was allowing negative thoughts to affect my running. My splits were 8:44, 9:22, 9:36 and 8:38 over the last 0.15 mile.

I sort of did OK. I was 45th out of 232, 3rd out of 7 in my M 60-69 age group, results here, my results here, race certificate here.

Sunday, 5/24/2026 to Saturday, 5/30/2026

2026-05-24T19:26:13.125-05:00

I walked 4 times this week, 7.10 miles

I ran 3 times this week, 8.91 miles.

I took 71,179 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2160-day steak (since 6/24/2020 or 5 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/23). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/24/2026

7999 steps, 45/128 resting/max HR, 181.1 pounds, 20 floors climbed

Run: 4.45 miles, 43:47, 9:52 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 55F, 77% RH, 13 mph SSE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 84.0 miles

I got out around 9 AM for a try at my "Out by the pier and around" route. It was the usual OK run for 2.4 miles. Then ... a lot of walk breaks ensued. I just didn't have much energy. My splits were 9:22, 9:14, 10:19, 10:32 and 9:56 over the last 0.45 mile.

Monday, 5/25/2026

7881 steps, 42/136 resting/max HR, 182.5/181.1 pounds, 12 floors climbed

Run: 4.46 miles, 42:45, 9:36 pace, 125/141 avg/max HR, 151/163 avg/max cadence, 61F, 88% RH, 7 mph WNW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 88.46 miles

I got for around 8:30 AM for another try at my "Out by the pier and around" route. I made it to mile 2.5 before I had to stop and walk a bit. Progress ... I guess. My splits were 9:27, 9:26, 9:47, 10:01 and 8:53 over the last 0.46 mile.

Tuesday, 5/26/2026

11047 steps, 42/95 resting/max HR, 1835/183.2 pounds, 10 floors climbed

Walk: 1.75 miles, 23:01, 13:09 pace, 92/106 avg/max HR, 122/189 avg/max cadence, 54F, 94% RH, 8 mph SW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 419.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping, the grass was green, the trees had leaves, the grass on the Lake Shore Country Club was being cut and the sun was up. My splits were 12:50 and 13:34 over the last 0.75 mile.

Wednesday, 5/27/2026

10641 steps, 46/127 resting/max HR, 184.7/184.4 pounds, 12 floors climbed

Walk: 1.75 miles, 23:21, 13:21 pace, 122/133 avg/max HR, 120/141 avg/max cadence, 61F, 63% RH, 8 mph WSW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 421.40 miles

I got out for a brisk walk on my very usual "Out to Ling Rd" route. I have decided to do walks for the rest of the week since I did to get up and out to my last week at Ricoh at some semblance of on-time. My splits were 13:14 and 13:29 over the last 0.75 mile.

Thursday, 5/28/2026

13326 steps, 42/106 resting/max HR, 184.1/183.7 pounds, 11 floors climbed

Walk: 1.85 miles, 24:29, 13:14 pace, 98/112 avg/max HR, 121/134 avg/max cadence, 54F, 77% RH, 5 mph NNW wind, mostly cloudy

Shoes: white Brooks Glycerin GTS21 - 423.25 miles

I got out for a brisk walk on my "Out to Ling Rd" route. I was out early since I only got 4.5 hours of sleep. I woke up around 4 AM, heard the heat go on at 4:17 AM, went downstairs to close a window ... and then gave up going back to sleep at 4:30 AM.

Friday, 5/29/2026

12317 steps, 40/120 resting/max HR, 184.4/184.0 pounds, 15 floors climbed

Walk: 1.75 miles, 23:27, 13:24 pace, 101/126 avg/max HR, 122/192 avg/max cadence, 48F, 87% RH, 6 mph WSW wind, wind chill 46F, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 425.0 miles

I got out for yet another walk on my usual "Out to Ling Rd" route. My splits were 13:22 and 13:28 over the last 0.75 mile.

Well ... today was my last day working for Ricoh taking care of the Ricoh printers at L3Harris SAS. I tried to get as much as I could done. My position will be filled by Ricky Kendrick who now cover both L3Harris CS (4 buildings with 120 printers) and L3Harris (4 buildings with 88 printers). I escorted a Ricoh tech, Aaron Stornelli, to my B601 office so he could work on a IMC4500 that had an internal finisher issue. The plan was to fix it so it could be shipped from B601 to the RTP-B5 lobby to replace a MPC307 that couldn't be fixed without lots of disassembly. He gave up on that and said he was going to order a control board and LCD to fix a MPC307 with a SC672 error. However, shipping the MPC307 (once fixed ... hopefully) from B601 to RTP-B5 is complicated that this MPC307 has no base with wheels. Ricky came over at 10 AM for 2 hours and I tried to show what he needed to know about ordering ink, plotter paper, etc. I filled out hard drive surrender sheets for 16 hard drives, e-wasted 2 Ricoh printers, e-wasted several laptops (don't ask) and looked at all the SAS & CS printers remotely so I could give Ricky a good start at what had toner, needed toner and any service issues. I logged out at 5 PM ... but didn't leave B601 until 6 PM.

It's really something ... retirement. I have worked since I was 16. My first job was at Carroll's in Newark. I have worked at the same 4 to 5 buildings for the pas 25 years for the company known by 5 different names: Kodak CG&S, ITT, Exelis, Harris and L3Harris ... but never ever worked for them. I worked 7 years for TCN as a contractor in Desktop Delivery deploying Windows NT, Windows 2000 desktops and laptops (I remember wrestling 21" monitors around). Then I worked 7 years for Synergy when Exelis outsourced their printer support. I worked on replacing all their HP printers with Lexmark printers. I was grandfathered into my position with Ricoh when Harris changed over to Ricoh for their printers. I was there for 2 refreshes of Ricoh printers. The first one replaced all the Lexmark printers with Ricoh printers. The second one replaced the 5 year old Ricoh printers with new Ricoh printers. It was completed just before COVID-19 in 2020. I guess I will shut off my 7:58 AM Punch In M/Tu/W/Th/F alarm.

Saturday, 5/30/2026

7968 steps, 47/137 resting/max HR, 184.5/183.6 pounds, 16 floors climbed

Run: 3.15 miles, 29:05, 9:14 pace, 127/140 avg/max HR, 154/163 avg/max cadence, 52F, 62% RH, 14 mph N wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 91.61 miles

I got for my first retirement run this morning. My body and legs really didn't want to run after 4 days of walking. I told myself that I would NOT take any walk breaks ... and ... I didn't. I wanted to ... but I didn't. My pace felt really sluggish and slow ... but I didn't take any walk breaks. My splits were 9:12, 9:25, 9:07 and 8:56 over the last 0.15 mile.

I changed to my fifth (yes, 5th) bone conduction earphones. First was a Air Shokz OpenMove (stopped charging), second was another Shokz OpenMove (sound died in left ear), a CelsusSound S800C (broke apart when I dropped a few too many times), another CelsusSound S880C (sound died in right ear). My fifth is a TechNet, link here. I got it on sale for $23. The CelsusSounds were around $30. The OpenMoves were around $80 to $100. So ... I have from name brand down to generic. Hey ... generic brands need some love too, :-)!

Sunday, 5/17/2026 to Saturday, 5/23/2026 - Sunset House 5K

2026-05-17T10:10:29.789-05:00

I walked 3 times this week, 5.25 miles

I ran 5 times this week, 14.90 miles.

I took 50,174 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2153-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/17/2026

7594 steps, 41/131 resting/max HR, 184.0/182,4 pounds, 77 floors climbed

Run: 4.45 miles, 46:36, 10:35 pace, 123/134 avg/max HR, 143/160 avg/max cadnce, 72F, 73% RH, 15 mph W wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 69.10 miles

Well ... I've run 13 in-person Lilac 10Ks ... on this Sunday in May ... but not this Sunday. I got up, set up the coffee, got dressed and dragged myself outside just before 9 AM to see if I could run a bit longer than 5K. Well ... I couldn't and was glad that I didn't waste $50 on trying to run the 2026 Lilac 10K. I just couldn't hold any semblance of a running pace mile 2 and took numerous walk breaks (and some weren't tiny). So ... I guess I shouldn't sign up for any 10Ks. My splits were abysmal ... 9:21, 9:35, 10:48, 12:05 and 10:32 over the last 0.45 mile.

Monday, 5/18/2026

7112 steps, 42/102 resting/max HR, 182.5/181.8 pounds, 4 floors climbed

Walk: 1.75 miles, 24:49, 14:11 pace, 83/93 avg/max HR, 117/137 avg/max cadence, 70F, 73% RH, 13 mph SW wind, partly sunny

Shoes: white Brooks Glycerin GTS21 - 414.40 miles

It was a Monday, so it was a walk day. I got out on my usual "Out to Ling Rd" route. What was unusual was walking for a bit with Phil Alesio who lives in a house somewhere across Greenleaf Rd. I have seen him occasionally but never for more than a few seconds as our paths crossed. He's 66 and not retired yet. My splits were 14:30 and 13:46 over the last 0.75 mile.

Tuesday, 5/19/2026

8925 steps, 41/141 resting/max HR, 183.3/181.8 pounds, 16 floors climbed

Run: 3.15 miles, 29:48, 9;28 pace, 129/144 avg/max HR, 153/161 avg/max cadence, 72F, 78% RH, 7 mph SSW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 72.25 miles

I got out around 8:30 AM for a out and back on my "Out to Dewey Ave" route. I really tried to not stop for a walk break but ended up stopping at the turn and again on the way back. My splits were 9:25, 9:26, 9:33 and 9:23 over the last 0.15 mile.

Wednesday, 5/20/2026

5814 steps, 41/133 resting/max HR, 184.0/183.5 pounds, 13 floors climbed

Walk: 1.75 miles, 23:07, 13:11 pace, 109/133 avg/max HR, 126/198 avg/max cadence, 59F, 88% RH, 15 mph NNW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 416.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. I pushed the past since it was a bit nippy and windy. My splits were 13:07 and 13:16 over the last 0.75 mile.

Thursday, 5/21/2026

6765 steps, 41/139 resting/max HR, 184.6/184.0 pounds, 9 floors climbed

Run: 3.15 miles, 28:55, 9:11 pace, 129/142 avg/max HR, 154/165 avg/max cadence, 48F, 66% RH, 12 mph NW wind, wind chill 44F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 75.40 miles

I got out around 7 AM for a simple out and back on my "Out to Dewey Ave". I only took a teeny-tiny walk break at the turn and when I crossed back over Greenleaf Rd on the way back. It's progress. My splits were 9:18, 9:12, 9:05 and 8:46 over the last 0.15 mile. Wow... I haven't seen a negative split on any run in a while!!!

Friday, 5/22/2026

5804 steps, 41/103 resting/max HR, 183.7/183.2 pounds, 7 floors climbed

Walk: 1.75 miles, 23:19, 13:19 pace, 93/113 avg/max HR, 121/198 avg/max cadence, 45F, 81% RH, 3 mph E wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 417.90 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual ... the birds were chirping and the world around me was just the same as usual. My splits were 13:14 and 13:25 over the last 0.75 mile.

Saturday, 5/23/2026

8160 steps, 41/142 resting/max HR, 182.9/183.2 pounds, 12 floors climbed

Today's race was the Sunset House 5K. It was the 4th out of 12 in the 2026 Rochester Runner of the Year series. It was also the first of the 12 that I have raced this year. The race venue, the Irondequoit Church of Christ is at the corner of Titus Ave and Cooper Rd, which was a 10 minute drive.

Run: 1.0 mile, 9:30, 9:30 pace, 116/128 avg/max HR, 152/157 avg/max cadence, 57F, 59% RH, 12 mph S wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 76.40 miles

I got out for a little 1 mile warm up run.

Run: 3.15 miles, 27:40, 8:46 pace, 134/146 avg/max HR, 157/167 avg/max cadence, 54F, 71% RH, 21 mph SSE wind, light sprinkles

Shoes: blue/orange Brooks Glycerin GTS22 - 79.55 miles

And ... after some unheard pre-race instructions, prayer and the Star Spangled Banner ... we were off! I set up a nice and easy race pace. I held it except for a tiny walk break at the water stop at mile 2.2. Then it back up to race pace ... and done in 27:38.

I went inside for a couple pieces of breakfast pizza. I got a bit chilled so I went out to the Trax. I changed to a dry long sleeve tech and went home.

I did OK, I was 61st out of 194, overall results here and my official 27:38, 8:55 pace results here. I finished 2nd out of 7 in my M 65-69 age group. My splits were 8:35, 8:45, 9:01 and 8:33 over the last 0.15 mile.

I didn't stick around for the awards ... so ... I wonder what I would have gotten? Update ... nothing since only age group winners got awards.

Sunday, 5/10/2026 to Saturday, 5/16/2026 - Run Our River 5K - May

2026-05-11T07:22:00.004-05:00

I walked 3 times this week, 5.25 miles

I ran 3 times this week, 6.90 miles.

I took 51,676 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2146-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/10/2026

5490 steps, 42/140 resting/max HR, 183.9/182.4 pounds, 12 floors climbed

Run: 3.15 miles, 29:26, 9:20 pace, 129/146 avg/max HR, 152/164 avg/max cadence, 48F, 66% RH, 9 mph WNW wind, wind chill 45F, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 54.49 miles

My legs were a bit cranky, but I did get out on my "Out to the Secret Sidewalk" route. It was warmer so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I still took a couple tiny walking breaks. I don't know if it's physical or mental, but I can't seem to hold my pace for a 5K no matter how slow I start out. My splits were 9:09, 9:22, 9:36 and 8:38 over the last 0.15 mile.

Monday, 5/11/2026

7355 steps, 42/106 resting/max HR, 182.8/182.4 pounds, 17 floors climbed

Walk: 1.75 miles, 23:52, 13:39 pace, 93/116 avg/max HR, 121/133 avg/max cadence, 39F, 93% RH, 5 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 409.15 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. My run/walk schedule is Sunday through Saturday: Run/Walk/Run/Walk/Run/Walk/Run. I run every Saturday and Sunday and then alternate Walk/Run. It works. Anyways, my splits were 13:30 and 13:50 over the last 0.75 mile.

Tuesday, 5/12/2026

8587 steps, 40/144 resting/ax HR, 184.0 pounds, 11 floors climbed

Today was the 2nd of 6 races in the Run Our River 5K series. I headed after work for Ricoh at L3Harris SAS and got there in 10 minutes like usual. No worries. It occurred to me as I was leaving that this will be the last time that I will be doing that. I will be retiring from Ricoh at the end of May.

Run: 0.65 miles, 6:09, 9:26 pace, 117/131 avg/max HR, 149/157 avg/max cadence, 57F, 44% RH, 13 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 55.14 miles

I got out for a nice warm up from the race start to the Dinosaur Barbeque and back.

Run: 3.10 miles, 27:32, 8:52 pace, 137/146 avg/max HR, 155/1171 avg/max cadence, 52F, 41% RH, 15 mph NE wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 58.24 miles

There seemed to be more "new" people at this race, so the start was a bit tightly packed. And ... we were off! I managed to not run into anyone as I slowly brought myself up to a semblance of a race pace. I did manage to hold it until mile 1.35 for a tiny walk break. I took another at mile 2.25 and mile 2.73. I did manage a good pace between the breaks though. It was what it was. I ran another 5K. It was my 143rd ... believe it or not.

I finished in 27:29 chip time, complete results here, my results here. I did OK. I was 92nd out of 167, 4th out of 5 in my M 65-69 age group. My splits were 8:39, 8:58, 9:09 and 7:43 over the last 0.15 mile.

Wednesday, 5/13/2026

7167 steps, 41/94 resting/max HR, 182.9/182.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 89/101 avg/max HR, 124/194 avg/max cadence, 48F, 93% RH, 8 mph SE wind, wind chill 45F, light rain

Shoes: white Brooks Glycerin GTS21 - 410.90 miles

It was a bit cooler. It was raining. But ... it was a walk day, so I got up, set up the coffee, got dressed in my usual winter/spring(?) walking gear and got out there. I ended up getting a bit wet but my walk on my usual "Out to Ling Rd" route got done. My splits were 13:23 and 13:30 over the last 0.75 mile.

Thursday, 5/14/2026

7818 steps, 41/136 resting/max HR, 183.2/182.2 pounds, 13 floors climbed

Run: 3.15 miles, 29:20, 9:20, 131/145 avg/max HR, 153/13 avg/max cadence, 46F, 76% RH, 7 mph WSW wind, wind chill 43F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 61.39 miles

I got out around 7 AM for a nice run on my "Out to the Secret Sidewalk" route. It was a bit chilly but I wore shorts anyways ... along with my usual Brooks 1/4 zip long sleeve pullover, my Brooks beanie and light running gloves. I was happy that I had only to take one tiny walk break at the bottom of the Greenleaf Rd hill on the way back. Baby steps! My splits were 9:13, 9:23, 9:22 and 8:49 over the last 0.15 mile.

Friday, 5/15/2026

8496 steps, 40/102 resting/max HR, 184.1/183.8 pounds, 8 floors climbed

Walk: 1.75 miles, 22:43, 13:00 pace, 85/102 avg/max HR, 129/196 avg/max cadence, 51F, 87% RH, 1.3 mph WSW wind, partly cloudy

Shoes: white Brooks Glycerin GTS21 - 412.65 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Yada, yada, yada ... but it's what I do. My splits were 12:55 and 13:05 over the last 0.75 mile.

Saturday, 5/16/2026

6793 steps, 42/138 resting/max HR, 184.6/183.9 pounds, 16 floors climbed

Run: 3.26 miles, 31:17, 9:35 pace, 149/161 avg/max HR, 148/165 avg/max cadence, 64F, 49% RH, 10 mph SW wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 64.65 miles

My aches, pains and a lack of motivation plagued me for a while ... but I got up off the couch, got dressed and got out there. It took a bit of will and stubbornness. I set up the usual nice and easy pace on the "Out to the Secret Sidewalk" route. I didn't hold it on the way back as I took 3 not-so-tiny walk breaks (one due to traffic). Oh well ... I am not in any semblance of shape past a 5K. Hence ... I am not signed up for tomorrow's Lilac 10K. I limped the last 0.75 mile last year due to left knee pain. My splits were 9:19, 9:29, 10:02 and 9:12 over the last 0.26 mile.

Sunday, 5/3/2026 to Saturday, 5/9/2026

2026-05-03T19:36:00.010-05:00

I walked 3 times this week, 6.05 miles

I ran 4 times this week, 13.90 miles.

I took 53,770 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2139-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/3/2026

6652 steps, 41/138 resting/max HR, 184.8/184.1 pounds, 12 floors climbed

Run: 3.15 miles, 29:11, 9:15 pace, 128/147 avg/max HR, 153/166 avg/max cadence, 34F, 86% RH, 6 mph W wind, wind chill 29F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 38.34 miles

I got out for a nice and easy 5K on my "Out to Stutson St Overlook" route. I took a walk break on the hill up to the Overlook. My splits were 9:18, 9:38, 8:58 and 8:19 over the last 0.15 mile.

I took a quick shower and then Christine and I were out the door by 8:30 AM. Where ... you ask? We headed to a Bob Evans in Jamestown NY to meet up with Christine's two brothers: Bill and Rich, and their respective wifes: Patty and Jill. We got there exactly at 11 AM and were the first ones there. We talked and ate and then talked some more.

Then it was onward to Penzey's in Buffalo. This store was way into Buffalo and not at some stripmall. I had to parallel park (OK on the second try) on a side street!

Then it was home, sweet, home at our townhouse in Greenleaf Meadows in the ROC.

Monday, 5/4/2026

6957 steps, 43/102 resting/max HR, 185.1/184.8 pounds, 7 floors climbed

Walk: 1.75 miles, 23:31, 13:26 pace, 91/98 avg/max HR, 119/136 avg/max cadence, 54% RH, 12 mph SSW wind, wind chill 46F, cloudy

Shoes: white Brooks Glycerin GTS21 - 405.35 miles

I got out just a smidge before 7 AM for a brisk walk on my "Out to Ling Rd" route. Nothing unusual. I picked up 2 cans to recycle so I made a dime on my walk. My splits were 13:20 and 13:22 over the last 0.75 mile.

Tuesday, 5/5/2026

8758 steps, 43/134 resting/max HR, 185.7/184.2 pounds, 17 floors climbed

Run: 3.15, 30:09, 9:34 pace, 125/139 avg/max HR, 149/165 avg/max cadence, 63F, 68% RH, 15 mph SW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 41.49 miles

My darling wife, Christine, had a pre-run idea that I delayed me for a bit of "morning delight". I got out for a rather sluggish run on my "Out to the Secret Sidewalk" route. My splits were 9:13, 9:30, 10:07 and 8:37 over the last 0.15 mile.

Wednesday, 5/6/2026

8352 steps, 42/114 resting/max HR, 185.5/185.2 pounds, 13 floors climbed

Walk: 2.25, 31:09, 13:51 pace, 102/118 avg/max HR, 121 avg cadence, 45F, 93% RH, 7 mph E wind, wind chill 41F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 43.74 miles

It had rained overnight so the sidewalk on Greenleaf Rd was waterlogged. I ended up on the shoulder of Greenleaf Rd on my "Out to Beach Ave" route. My splits were 14:01, 13:34 and 14:18 over the last 0.25 mile.

Thursday, 5/7/2026

7166 steps, 41/139 resting/max HR, 186.7/185.8 pounds, 15 floors climbed

Run: 3.15 miles, 28:52, 9:09 pace, 129/143 avg/max HR, 152/164 avg/max cadence, 39F, 93% RH, calm, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 46.89 miles

I got my butt up and out in the warm ... who am I kidding ... it was chilly ... air around 7 AM for a 5K on my "Out to the Secret Sidewalk" route. I wore shorts (it's May ... it's Spring ... somewhere), my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I did take one tiny walk break at the bottom of the Greenleaf Rd hill. I did run a bit better. My splits were 9:09, 9:19, 9:07 and 8:22 over the last 0.15 mile.

Friday, 5/8/2026

7294 steps, 40/95 resting/max HR, 186.9/186.8 pounds, 9 floors climbed

Walk: 2.05 miles, 27:37, 13:38 pace, 39F, 100% RH, calm, cloudy

Shoes: white Brooks Glycerin GTS21 - 407.40 miles

I got out for a brisk walk on my "Out to Latta Rd". I counted the number of trees that had been cut down on the section of LOSP Trail between Latta Rd and Greenleaf Rd. My tally was 28 on the south side and 40 on the north side. Wow! My splits were 13:26 and 13:32.

Saturday, 5/9/2026

8591 steps, 40/139 resting/max HR, 185.4/183.7 pounds, 13 floors climbed

Run: 4.45 miles, 41:52, 9:24 pace, 130/145 avg/max HR, 151/167 avg/max cadence, 45F, 81% RH, calm, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 51.34 miles

It was a trifle warmer, calm and partly cloudy this morning. I wanted to go a bit longer on my run this morning, so I chose my "Out by the pier and around" route. I stopped to take a picture at mile 1.32 and a couple more time for tiny walk breaks.

I am still feeling a bit tired and unable to hold the pace I had last year. It could be that I am out of shape ... or ... maybe I'm a bit older. My splits were 9:16, 9:13, 9:23, 9:57 and 8:58 over the last 0.45 mile.

Sunday, 4/26/2026 to Saturday, 5/2/2026

2026-04-26T10:10:00.012-05:00

I walked 3 times this week, 5.25 miles

I ran 4 times this week, 12.60 miles.

I took 50,411 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 2132-day steak (since 6/24/2020 or 5 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/25). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/26/2026

6853 steps, 40/143 resting/max HR, 183.9/183.3 pounds, 11 floors climbed

Run: 3.15 miles, 28:46, 9:08, 132/145 avg/max HR, 152/163 avg/max cadence, 43F, 87% RH, 5 mph S wind, partly cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 25.64 miles

I have been doing a walk or run on alternate days for the past week or so. I decided to do 2 runs in a row today since it was a beautiful and sunny Sunday morning. It was in the mid 40s so I decided to wear shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I struck up a nice and easy pace on my "Out to Stutson St Overlook" route. I did walk a bit up the hill to the Stutson St Overlook. I was gasping for air when I stopped and a woman that was walking her dog asked "You OK"? I gasped a "I'm fine". I don't think she really believed me. My splits were 9:10, 9:20, 8:56 and 8:46 over the last 0.15 mile.

Monday, 4/27/2026

6156 steps, 42/96 resting/max HR, 183.2/182.8 pounds, 6 floors climbed

Walk: 3.15 miles, 23:29, 13:25 pace, 79/101 avg/max HR, 124/138 avg/max cadence, 37F, 100% RH, 3 mph WSW wind, sunny

Shoes: white Brooks Glycerin GTS21 - 400.10 miles

I got out around 7:15 AM for a brisk walk on my "Out to Ling Rd" route. The TRMNL on the wall said 37F so I dressed for it. Well, the TRMNL was set to the weather at KROC. It felt like 47F up here 1/2 mile from Lake Ontario. So ... I overdressed a lot with tights, long sleeve tech, running jacket, Brooks beanie and ski mittens. I took off the Brooks beanie, ski mittens and half-way unzipped my zipper about halfway in the walk. But ... I got out there and got it done. My splits were 13:29 and 13:21 over the last 0.75 mile.

Tuesday, 4/28/2026

7952 steps, 41/135 resting/max HR, 184.1/183.3 pounds, 15 floors climbed

Run: 3.15 miles, 31:15, 9:55 pace, 125/140 avg/max HR, 148/163 avg/max cadence, 59F, 44% RH, 21 mph S wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 28.79 miles

I heard the wind whistling and rattling the window screens before my alarm went off at 6 AM. I wondered if it was a warm wind or a cold wind. I had a run on tap ... so I headed downstairs around 6:40 AM and did what I do. I weighed myself, set up the coffee, got dressed and got out there. I wore shorts, a long sleeve tech and light running gloves. I set up a really nice and easy pace on my "Out to the Secret Sidewalk" route. I soon discovered that I just did have my usual mojo this morning. I don't know why. I got about 7 hours of sleep. I wasn't bloated. I just didn't have "it" ... whatever "it" is. Oh well! My splits (with more than a few walking breaks) were 9:06, 10:00, 10:46 and 9:09 over the last 0.15 mile.

Wednesday, 4/29/2026

8793 steps, 42/97 resting/max HR, 184.4/184.1 pounds, 8 floors climbed

Walk: 1.75 miles, 29:10, 13:48 pace, 87/96 avg/max HR, 112/136 avg/max cadence, 54F, 88% RH, 7 mph N wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 401.85 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing exciting except taking the time to pick up 2 beer cans so I could turn them in for 10 cents. My splits were 13:32 and 14:10 over the last 0.75 mile.

Thursday, 4/30/2026

10417 steps, 41/137 resting/max HR, 184.8/183.9 pounds, 11 floors climbed

Run: 3.15 miles, 29:15, 9:17 pace, 126/140 avg/max HR, 153/166 avg/max cadence, 43F, 87% RH, 8 mph WNW wind, wind chill 39F, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 31.94 miles

My right knee ached a bit during the night so I was a bit weary about running on it this morning. But ... I pressed "run" on my Venu just to see how my right knee would react. Would be OK or would it be ... painful? Well ... it was OK, so I continued with my nice and easy pace. I headed out on my "Out to Dewey Ave" route. Just ... out ... and ... back. No worries. My splits were 9:24, 9:19, 9:12 and 8:46 over the last 0.15 mile. OK ... a slow negative split. But ... still ... a negative split.

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

I took 15 walks in April for 26.52 miles, 1.77 mile/walk and 79 walks so far in 2026 for 130.45 miles, 1.65 miles/walk.

I took 16 runs in April for 47.71 miles, 2.98 miles/run and 45 runs so far in 2026 for 132.92 miles, 2.95 miles/run.

I ran 1 race in April: 4/14 Run Our River 5K - April, 28:04, 9:02 pace, 82nd out of 147, 5th out of 5 in my M 65-69 age group, 76F, 50% RH, 30 mph W wind, cloudy

I took 202,014 steps in April and 761,762 steps so far in 2026.

Friday, 5/1/2026

4478 steps, 42/100 resting/max HR, 184.9/184.7 pounds, 4 floors climbed

Walk: 1.75 miles, 23:52, 13:39 pace, 91/105 avg/max HR, 122/134 avg/max cadence, 36F, 100% RH, calm, sunny

Shoes: white Brooks Glycerin GTS21 - 403.60 miles

I got out around 7:15 AM for a brisk walk on my usual "Out to Ling Rd" route. It was chilly so I wore my usual winter walking gear: Brooks tights, long sleeve tech, running jacket, Brooks beanie and light running gloves. Yes ... winter walking gear on May 1st! Spring is coming ... I am pretty sure. I took a bag and picked up 9 cans and bottles on my walk. My splits were 13:24 and 13:59 over the last 0.75 mile.

Saturday, 5/2/2026

5762 steps, 41/142 resting/max HR, 184.7/183.5 pounds, 14 floors climbed

Run: 3.25 miles, 30:00, 9:13 pace, 132/146 avg/max HR, 151/161 avg/max cadence, 39F, 75% RH, 12 mph W wind, wind chill 33F, sunny

Shoes: blue/orange Brooks Glycerin GTS22 - 35.19 miles

Yes ... it was May 2nd ... but the wind chill didn't say "Spring is here". I did wear shorts though but my usual Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I stopped to take a picture on the way out on my "Out to the Secret Sidewalk" route. I have seen that view a lot but rarely take a picture. I am still in the running shape that I would like but I hope I am getting there. My splits were 9:11, 9:13, 9:25 and 8:33 over the last 0.25 mile.

Sunday, 4/19/2026 to Saturday, 4/25/2026

2026-04-19T15:25:00.009-05:00

I walked 3 times this week, 5.62 miles

I ran 4 times this week, 15.61 miles.

I took 45,241 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 4/19/2026

5648 steps, 40/141 resting/max HR, 184.4/183.3 pounds, 15 floors climbed

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

Shoes: blue/orange Brooks Glycerin GTS22 - 16.18 miles

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.

Monday, 4/20/2026

5948 steps, 41/109 resting/max HR, 183.6/183.5 pounds, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21: 391.40 miles

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.

Tuesday, 4/21/2026

7132 steps, 39/142 resting/max HR, 184.8/183.2 pounds, 12 floors climbed

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

Shoes: blue/orange Brooks Glycerin GTS22 - 19.33 miles

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.

Wednesday, 4/22/2026

6941 steps, 41/105 resting/max HR, 185.0/184.8 pounds, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21: 393.45 miles

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.

Thursday, 4/23/2026

7312 steps, 45/142 resting/max HR, 184.5/183.8 pounds, 16 floors climbed

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

Shoes: blue/orange Brooks Glycerin GTS22 - 22.49 miles

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.

Friday, 4/24/2026

6926 steps, 40/103 resting/max HR, 184.9 pounds, 6 floors climbed

Walk: 1.75 miles, 22:52, 13:04 pace, 96/114 avg/max HR, 123 /200 avg/max cadence, 41F, 56% RH, 10 mph E wind, wind chill 35F, cloudy

Shoes: white Brooks Glycerin GTS21: 395.20 miles

I got out around 8:30 for a brisk walk on my "Out to Ling Rd" route. SSDD. My splits were 13:02 and 13:07 over the last 0.75 mile.

Saturday, 4/25/2026

5330 steps, 40/139 resting/max HR, 186.1/185.0 pounds, 12 floors climbed

Run: 3.15 miles, 29:20, 9:19 pace, 130/143 avg/max HR, 153/160 avg/max cadence, 43F, 87% RH, 10 mph E wind, rain

Shoes: white Brooks Glycerin GTS21: 398.35 miles

Yes, it was overcast and raining. But ... I made up my mind that I was going to run ... so I weighed myself, set up the coffee, got dressed and stepped outside. It was raining that hard ... just a steady light rain. So ... I set up a nice and easy pace as I headed out on my "Out to Dewey Ave". My body wanted to stop but I only allowed a itty-bitty walk at the turn. Boom ... out and back! I was a bit surprised at the 9:19 pace. I thought it was closer to 9:00 pace. My splits were 9:08, 9:26, 9:22 and 9:21 over the last 0.15 mile.

Sunday, 4/12/2026 to Saturday, 4/18/2026 - Run Our River 5K - April

2026-04-12T14:38:00.008-05:00

I walked 4 times this week, 7.00 miles

I ran 4 times this week, 9.88 miles.

I took 46,630 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 4/12/2026

4969 steps, 41/103 resting/max HR, 186.8/186.4 pounds, 13 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 384.33 miles

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.

Monday, 4/13/2026

4868 steps, 41/97 resting/max HR, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 385.88 miles

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.

Tuesday, 4/14/2026

9413 steps, 42/148 resting/max HR, 15 floors climbed

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

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

Shoes: blue/orange Brooks Glycerin GTS22 - 3.65 miles

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.

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

Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles

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 here and my results here.

Wednesday, 4/15/2026

6047 steps, 41/88 resting/max HR, 6 floors climbed

Walk: 1.55 miles, 22:09, 14:17 pace, 80/88 avg/mas HR, 120/131 avg/max cadence, 73F, 53% RH, 23 mph W wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 387.43 miles

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.

Thursday, 4/16/2026

8593 steps, 40/140 resting/max HR, 184.7/183.5 pounds, 8 floors climbed

Run: 3.15 miles, 29:05, 9:13 pace, 130/142 avg/max HR, 154/161 avg/max cadence, 64F, 88% RH, 8 mph SW wind, cloudy

Shoes: blue/orange Brooks Glycerin GTS22 - 6.72 miles - 9.87 miles

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.

Friday, 4/17/2026

5796 steps, 40/141 resting/max HR, 184.2/183.4 pounds, 11 floors climbed

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

Shoes: blue/orange Brooks Glycerin GTS22 - 9.88 miles

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.

Saturday, 4/18/2026

4964 steps, 41/94 resting/max HR, 185.1/183.7 pounds, 9 floors climbed

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

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.

Sunday, 4/5/2026 to Saturday, 4/11/2026

2026-04-05T18:43:00.011-05:00

I walked 4 times this week, 7.40 miles

I ran 3 times this week, 9.45 miles.

I took 41,626 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 4/5/2026

4171 steps, 47/129 resting/max HR, 185.2/184.9 pounds, 10 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 371.13 miles

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.

Monday, 4/6/2026

6125 steps, 45/105 resting/max HR, 7 floors climbed

Walk: 1.55 miles, 20.52, 13:30 pace, 39F, 60% RH, 9 mph NNW wind, wind chill 34F, cloudy

Shoes: white Brooks Glycerin GTS21 - 372.68 miles

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.

Tuesday, 4/7/2026

4871 steps, 45/115 resting/max HR, 184.3 pounds, 11 floors climbed

Shoes: white Brooks Glycerin GTS21 - 374.43 miles

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

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.

Wednesday, 4/8/2026

8597 steps, 45/144 resting/max HR, 185.7/184.6 pounds, 11 floors climbed

Shoes: white Brooks Glycerin GTS21 - 377.58 miles

Run: 3.15 miles, 29:08, 9:14 pace, 131/146 avg/max HR, 155/165 avg/max cadence, 25F, 80% RH, calm, sunny

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.

Thursday, 4/9/2026

3566 steps, 45/92 resting/max HR, 186.9/186.4 pounds, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 379.43 miles

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.

Friday, 4/10/2026

8796 steps, 42/134 resting/max HR, 187.2/185.7 pounds, 15 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 382.58 miles

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.

Saturday, 4/11/2026

5500 steps, 43/140 resting/max HR, pounds, 6 floors climbed

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

Shoes: blue/orange Brooks Glycerin GTS22 - 3.15 miles

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.

Sunday, 3/29/2026 to Saturday, 4/4/2026

2026-03-29T17:17:00.016-05:00

I walked 4 times this week, 6.40 miles

I ran 3 times this week, 9.48 miles.

I took 41,904 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 3/29/2026

3866 steps, 52/116 resting/max HR, 186.2/185.5 pounds, 6 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 354.85 miles

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.

Monday, 3/30/2026

6608 steps, 47/101 resting/max HR, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 356.40 miles

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.

Tuesday, 3/31/2026

6950 steps, 44/149 resting/max HR, 187.6 pounds, 12 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 359.56 miles

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.

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.

I took x steps in March and x steps so far in 2026.

Wednesday, 4/1/2026

6079 steps, 46/103 running/max HR, 3 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 361.11 miles

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.

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.

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.

I ran 0 (yes, none) races in March. I was a DNS for the Runnin' of the Green 5 mile on 3/14.

I took 209,644 steps in March and 588.094 steps so far in 2026.

Thursday, 4/2/2026

6126 steps, 43/102 running/max HR, 3 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 362.66 miles

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.

Friday, 4/3/2026

9043 steps, 44/142 running/max HR, 187.7/186.3 pounds, 13 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 365.81 miles

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.

Saturday, 4/42026

7098 steps, 42/140 running/max HR, 185.8 pounds, 19 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 369.98 miles

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.

Sunday, 3/22/2026 to Saturday, 3/28/2026

2026-03-22T17:50:00.012-05:00

I walked 5 times this week, 8.0 miles

I ran twice this week, 5.20 miles.

I took 42,357 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 3/22/2026

2972 steps, 45/103 resting/max HR, 186.0 pounds, 4 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 341.15 miles

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!

Monday, 3/23/2026

6669 steps, 47/90 resting/max HR, 6 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 342.30 miles

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.

Tuesday, 3/24/2026

4849 steps, 47/93 resting/max HR, 186.5/186.1 pounds, 12 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 344.05 miles

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.

Wednesday, 3/25/2026

9987 steps, 42/101 resting/max HR, 7 floors climbed,

Shoes: white Brooks Glycerin GTS21 - 345.90 miles

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

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.

Thursday, 3/26/2026

7468 steps, 45/96 resting/max HR, 6 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 347.90 miles

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.

Friday, 3/27/2026

3942 steps, 48/146 resting/max HR, 187.1/186.5 pounds, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 349.96 miles

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.

Saturday, 3/28/2026

6470 steps, 45/144 resting/max HR, 185.5/184.7 pounds, 10 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 353.10 miles

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.

Sunday, 3/15/2206 to Saturday, 3/21/2026

2026-03-15T17:37:00.007-05:00

I walked 6 times this week, 10.55 miles

I ran once this week, 3.15 miles.

I took 49,876 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 3/15/2026

7265 steps, 42/99 resting/max HR, 184.0/183.8 pounds, 15 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 329.13 miles

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.

Monday, 3/16/2026

6694 steps, 46/108 resting/max HR, 15 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 330.88 miles

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.

Tuesday, 3/17/2026

8563 steps, 42/118 resting/max HR, 185.7 pounds, 17 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 392.80 miles

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!

Wednesday, 3/18/2026

7081 steps, 43/111 resting/max HR, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 332.88 miles

I got out for a "pass the time while working" walk on my "Around B601" route. My splits were 14:03 and 13:38.

Thursday, 3/19/2026

8136 steps, 43/120 resting/max HR, 184.9/184.7 pounds, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 334.63 miles

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.

Friday, 3/20/2026

4496 steps, 44/106 resting/max HR, 184.7/184.4 pounds, 5 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 336.78 miles

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.

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!

Saturday, 3/21/2026

7641 steps, 46/146 resting/max HR, 185.7/184.9 pounds, 12 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 339.93 miles

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.

Sunday, 3/8/2026 to Saturday, 3/14/2026 - Runnin' of the Green 5 Mile Run (DNS)

2026-03-08T12:08:00.006-05:00

I walked 4 times this week, 6.80 miles

I ran 3 times this week, 10.85 miles.

I took 40,464 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 3/8/2026

6051 steps, 44/158 resting/max HR, 183.4/182.4 pounds, 17 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 312.88 miles

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.

Monday, 3/9/2026

4235 steps, 42/100 resting/max HR, 185.3/184.7 pounds, 9 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 314.63 miles

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.

Tuesday, 3/10/2026

10496 steps, 42/132 resting/max HR, 19 floors climbed

Run: 4.55 miles, 45:48, 10:04 pace, 57F, 47% RH, 8 mph SW wind, cloudy

Shoes: white Brooks Glycerin GTS21 - 319.18 miles

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.

Wednesday, 3/11/2026

3867 steps, 46/102 resting/max HR, 5 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 321.03 miles

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.

Thursday, 3/12/2026

6790 steps, 46/138 resting/max HR, 185.5 pounds, 9 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 324.18 miles

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.

Friday, 3/13/2026

5632 steps, 43/100 resting/max HR, 186.6 pounds, 6 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 325.93 miles

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.

Saturday, 3/14/2026

3393 steps, 45/95 resting/max HR, 185.9 pounds, 12 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 327.38 miles

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.

Sunday, 3/1/2026 to Saturday, 3/7/2026

2026-03-01T11:52:00.011-05:00

I walked 5 times this week, 8.20 miles

I ran 3 times this week, 9.46 miles.

I took 59,523 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 3/1/2026

6543 steps, 46/141 resting/max HR, 185.4/184.5 pounds, 15 floors climbed

Run: 3.16 miles, 29:14, 9:16 pace, 23F, 63% RH, 9 mph N wind, wind chill 14F, light snow

Shoes: white Brooks Glycerin GTS21 - 295.23 miles

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.

Monday, 3/2/2026

7402 steps, 48/110 resting/max HR, 9 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 296.98 miles

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.

Tuesday, 3/3/2026

6073 steps, 46/99 resting/max HR, 186.5 pounds, 4 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 298.73 miles

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.

Wednesday, 3/4/2026

8294 steps, 47/133 resting/max HR, 187.7/186.8 pounds, 13 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 301.88 miles

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.

Thursday, 3/5/2026

10297 steps, 46/108 resting/max HR, 10 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 303.73 miles

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.

Friday, 3/6/2026

11695 steps, 44/104 resting/max HR, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 305.73 miles

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.

Saturday, 3/7/2026

9219 steps, 44/148 resting/max HR, 185.6/184.1 pounds, 28 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 308.88 miles

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.

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

Shoes: white Brooks Glycerin GTS21 - 309.73 miles

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!

Sunday, 2/22/2026 to Saturday, 2/28/2026

2026-02-23T20:43:00.006-05:00

I walked 4 times this week, 6.40 miles

I ran 3 times this week, 7.55 miles.

I took 40,861 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 2/22/2026

3995 steps, 47/141 resting/max HR, 184.2/184.2 pounds, 11 floors climbed

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

Shoes: white Glycerin GTS21 - 280.27 miles

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.

Monday, 2/23/2026

8837 steps, 47/119 resting/max HR, 16 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 281.72 miles

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.

Tuesday, 2/24/2026

5881 steps, 46/103 resting/max HR, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 283.37 miles

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.

Wednesday, 2/25/2026

5542 steps, 45/138 resting/max HR, 184.8/184.1 pounds, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 285.02 miles

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.

Thursday, 2/26/2026

4619 steps, 45/148 resting/max HR, 184.6/183.9 pounds, 17 floors climbed

Run: 2.25 miles, 20:31, 9:06 pace, 27F, 12 mph WSW wind, wind chill 17F, partly cloudy with light snow

Shoes: white Brooks Glycerin GTS21 - 287.27 miles

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.

Friday, 2/27/2026

6050 steps, 45/108 resting/max HR, 184.6/184.3 pounds, 6 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 288.92 miles

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!

Saturday, 2/28/2026

5937 steps, 44/147 resting/max HR, 186.2/185.0 pounds, 10 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 292.07 miles

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.

Sunday, 2/15/2026 to Saturday, 2/21/2026 - Freezeroo #6

2026-02-15T15:03:00.015-05:00

I walked 4 times this week, 7.60 miles

I ran 4 times this week, 9.75 miles.

I took 32,238 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 2/15/2026

4508 steps, 42/108 resting/max HR, 183.6/183.5 pounds, 9 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 271.52 miles

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.

Monday, 2/16/2026

876 steps, 48/144 resting/max HR, 184.9/184.2 pounds, 1 floors climbed

Walk: 2.30 miles, 28:47, 12:31 pace, 125/153 avg/max HR, 36F, 80% RH, 5 mph W wind, mostly sunny

Shoes: white Brooks Glycerin GTS21 - 273.82 miles

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.

Tuesday, 2/17/2026

5025 steps, 48/144 resting/max HR, 185.6/184.6 pounds, 18 floors climbed

Run: 2.15 miles, 19:41, 9:09 pace, 39F, 138/148 avg/max HR, 154/163 avg/max cadence, 87% RH, 12 mph W wind, wind chill 33F, overcast

Shoes: white Brooks Glycerin GTS21 - 275.97 miles

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.

Wednesday, 2/18/2026

3269 steps, 44/105 resting/max HR, 186.3 pounds, 9 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 386.20 miles

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!

Thursday, 2/19/2026

4856 steps, 44/152 resting/max HR, 185.8/185.1 pounds, 17 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 278.12 miles

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.

Friday, 2/20/2026

4485 steps, 43/132 resting/max HR, 184.8 pounds, 14 floors climbed

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

Shoes: blue/yellow Brooks Glycerin GTS20 - 628.03 miles

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.

Saturday, 2/21/2026

9219 steps, 46/147 resting/max HR, 183.9/182.8 pounds, 26 floors climbed

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.

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.

Shoes: blue Salomon SpeedCross 4 trail - 387.25 miles

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!

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

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.

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 here), 5th out of 9 in my M 65-69 age group (age group link here). I ate 2 pieces of pizza and a doughnut before I helped put away all the chairs and headed home.

Sunday, 2/8/2026 to Saturday, 2/14/2026 - Freezeroo #5

2026-02-08T18:58:00.014-05:00

I walked 5 times this week, 7.55 miles

I ran 3 times this week, 10.55 miles.

I took 51,301 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 2/8/2026

3890 steps, 48/146 resting/max HR, 185.1/184.4 pounds, 16 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 260.32 miles

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.

Monday, 2/9/2026

6511 steps, 44/93 resting/max HR, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 261.37 miles

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.

Tuesday, 2/10/2026

4733 steps, 48/96 resting/max HR, 13 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 379.70 miles

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.

Wednesday, 2/11/2026

7466 steps, 43/108 resting/max HR, 15 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 381.25 miles

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.

Thursday, 2/12/2026

6750 steps, 43/117 resting/max HR, 12 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 383.0 miles

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.

Friday, 2/13/2026

8021 steps, 43/118 resting/max HR, 184.1 pounds, 8 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 384.75 miles

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.

Saturday, 2/14/2026

13930 steps, 44/148 resting/max HR, 182.1 pounds, 13 floors climbed

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.

Run: 0.5 mile, 4:32, 9:04 pace, 125/136 avg/max HR, 152/164 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 261.87 miles

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.

Run: 8.00 miles, 1:19:11, 9:53 pace, 139/153 avg/max HR, 148/194 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 269.87 miles

And ... we were off! I started out slow and ran well for the first 5 miles.

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.

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 here and my results here. My splits were 8:53, 9:02, 9:05, 9:42, 9:58, 12:03, 10:32 and 10:22.

Sunday, 2/1/2026 to Saturday, 2/7/2026

2026-02-01T19:15:00.011-05:00

I walked 6 times this week, 9.65 miles

I ran once this week, 2.06 miles.

I took 42,885 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 2/1/2026

4856 steps, 46/96resting/max HR, 184.7/184.9 pounds, 12 floors climbed

Walk: 1.8 miles, 28:50, 16:01 pace, 16F, 91/102 avg/max HR, 113/134 avg/max cadence, 67% RH, 10 mph W wind, wind chill 4F, sunny

Shoes: blue Salomon SpeedCross 4 trail - 372.05 miles

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.

Monday, 2/2/2026

8406 steps, 46/100 resting/max HR, 10 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 373.20 miles

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.

Tuesday, 2/3/2026

7544 steps, 46/110 resting/max HR, 12 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles

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.

Wednesday, 2/4/2026

7462 steps, 51/126 resting/max HR, 185.4/184.8 pounds, 8 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 374.35 miles

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.

Thursday, 2/5/2026

8141 steps, 48/99 resting/max HR, 16 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 256.21 miles

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.

Friday, 2/6/2026

5660 steps, 50/142 resting/max HR, 183.6/183.3 pounds, 2 floors climbed

Run: 2.06 miles, 18:40, 9:05 pace, 133/146 avg/max HR, 154/163 avg/max cadence, 16F, 73% RH, calm. cloudy

Shoes: white Brooks Glycerin GTS21 - 258.27 miles

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.

Saturday, 2/7/2026

816 steps, 46/131 resting/max HR, 184.7 pounds, 15 floors climbed

Walk: 1.65 miles, 23:44, 14:35 pace, 3F, 120/142 avg/max HR, 78% RH, 15 mph NW wind, wind chill -14F, overcast

Shoes: blue Salomon SpeedCross 4 trail - 376.0 miles

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.

I finally got for a nice walk around 5 PM

Sunday, 1/25/2026 to Saturday, 1/31/2026

2026-01-25T19:35:00.015-05:00

I walked 4 times this week, 7.25 miles.

I took a snowshoe walk of 2.0 miles

I took a treadmill walk of 1.20 miles

I took a treadmill run of 2.05 miles.

I took x steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 1/25/2026

3862 steps, 44/110 resting/max HR, 184.9/184.5 pounds, 15 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 364.0 miles

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.

Monday, 1/26/2026

6165 steps, 44/96 resting/max HR, 6 floors climbed

Treadmill: 1.20 miles, 18:49, 15:41 pace, 83/92 avg/max HR, 114/122 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 252.61 miles

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.

Tuesday, 1/27/2026

6495 steps, 45/109 resting/max HR, 182.9 pounds, 12 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 365.75 miles

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.

Wednesday, 1/28/2026

7176 steps, 44/103 resting/max HR, 184.0/183.7 pounds, 9 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 367.45 miles

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.

Thursday, 1/29/2026

5868 steps, 47/110 resting/max HR, 12 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 368.60 miles

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.

Friday, 1/30/s026

3772 steps, 45/115 resting/max HR, 185.2/185.3 pounds, 12 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 370.25 miles

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.

Saturday, 1/31/2026

4796 steps, 47/138 resting/max HR, 1 floor climbed

Treadmill: 2.05 miles, 19:56, 9:43 pace

Shoes: white Brooks Glycerin GTS21 - 254.66 miles

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.

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

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.

I snowshoed once for 2.0 miles at 24:50 pace.

I took 22 walks for 34.21 miles, 1.56 miles/walk.

I took 7 runs for 20.33 miles, 2.90 miles/run.

I took 182,819 steps.

Sunday, 1/18/2026 to Saturday, 1/24/2026 - Freezeroo #4 (DNS)

2026-01-20T21:03:00.011-05:00

I walked 7 times this week, 10.0 miles.

I didn't run this week.

I took 34.396 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 1/18/2026

2820 steps,46/104 resting/max HR, 181.3/181.4 pounds, 9 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 356.60 miles

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.

Monday, 1/19/2026

4293 steps, 43/93 resting/max HR, 0 floors climbed

Shoes: white Brooks Glycerin GTS21 - 249.31 miles

Walk: 1.1 miles, 15:40, 14:45 pace, 80/103 avg/max HR, 107/135 avg/max cadence

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.

Tuesday, 1/20/2026

8229 steps, 46/125 resting/max HR, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 250.36 miles

It was cold and dark so I slept in ... 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!!!

Wednesday, 1/21/2026

6347 steps, 41/90 resting/max HR, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 251.41 miles

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.

Thursday, 1/22/2026

3851 steps, 45/93 resting/max HR, 183.4 pounds, 6 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 358.40 miles

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.

Friday, 1/23/2026

5027 steps, 42/94 resting/max HR, 183.5/183.1 pounds, 14 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 360.20 miles

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.

Saturday, 1/24/2026

3839 steps, 42/102 resting/max HR, 184.7/184.3 pounds, 10 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 362.00 miles

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.

Sunday, 1/11/2026 to Saturday, 1/17/2026

2026-01-11T16:49:00.008-05:00

I walked 5 times this week, 8.0 miles.

I ran twice this week, 6.31 miles.

I took 42,616 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 1/11/2026

3513 steps, 46/119 resting/max HR, 182.4/182.1 pounds, 5 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 236.76 miles

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.

Monday, 1/12/2026

6808 steps, 49/107 resting/max HR, 7 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 238.56 miles

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.

Tuesday, 1/13/2026

6906 steps, 46/102 resting/max HR, 14 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 240.36 miles

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.

Wednesday, 1/14/2026

8832 steps, 44/144 resting/max HR, 183.2/182.6 pounds, 9 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 243.51 miles

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.

Thursday, 1/15/2026

2914 steps, 46/99 resting/max HR, 6 floors climbed

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

Shoes: blue Salomon SpeedCross 4 trail - 355.20 miles

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.

Friday, 1/16/2026

7345 steps, 45/103 resting/max HR, 14 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 245.06 miles

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.

Saturday, 1/17/2026

6298 steps, 45/144 resting/max HR, 183.5/182.4 pounds, 22 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 248.22 miles

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.

Sunday, 1/4/2026 to Saturday, 1/10/2026 - Freezeroo #3

2026-01-04T21:21:00.021-05:00

I walked 5 times this week, 8.35 miles.

I ran 3 times this week, 7.75 miles.

I took 50,270 steps this week according to my Garmin Venu smartwatch.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

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.

Sunday, 1/4/2026

4289 steps, 47/109 resting/max HR, 178.8/178.7 pounds, 9 floors climbed

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

Shoes: blue Brooks Salomon SpeedCross 4 trail - 352.35 miles

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.

Monday, 1/5/2026

6831 steps, 50/106 resting/max HR, 10 floors climbed

Walk: 1.80 miles, 28:27, 15:48 pace, 92/104 avg/max HR, 112/223 avg/max cadence, 32F, 74% RH, calm, cloudy

Shoes: blue Brooks Salomon SpeedCross 4 trail - 354.15 miles

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.

Tuesday, 1/6/2026

5874 steps, 48/106 resting/max HR, 8 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 223.76 miles

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.

Wednesday, 1/7/2026

8501 steps, 48/105 resting/max HR, 10 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 225.41 miles

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.

Thursday, 1/8/2026

8778 steps, 44/94 resting/max HR, 185.8 (up 7!!!) pounds, 11 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 227.21 miles

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.

Friday, 1/9/2026

6890 steps, 42/140 resting/max HR, 184.3/182.9 pounds, 22 floors climbed

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

Shoes: white Brooks Glycerin GTS21 - 229.26 miles

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).

Saturday, 1/10/2026

10067 steps, 40/146 resting/max HR, 182.8/183.1 pounds, 20 floors climbed

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.

Run: 0.61 miles, 5:28, 9:02 pace, 116/133 avg/max HR, 153/159 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 229.87 miles

Run: 5.09 miles, 45:35, 8:57 pace, 146/148 avg/max HR, 157/167 avg/max cadence

Shoes: white Brooks Glycerin GTS21 - 234.96 miles

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.

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 here, my results here. 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.

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.

2023 RROY M 65-69 age group 3rd place

2024 RROY M 65-69 age group 2nd place

2024 RROY overall 7th place (I ran 10 out of 12 races)

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.