Sunday, 7/28/2019 to Saturday, 8/3/2019

I ran 2 times this week, 7.4 miles.
I might not be running at full speed for a while due a left IT band injury.
I took 39,340 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.

Sunday, 7/28/2019

5856 steps, 49/150 resting/peak HR, 6.54 hr sleep, 171.5 lbs, 1 floor climbed
Run: 3.15 miles, 26:35, 8:26 pace, 135 avg HR, 162 avg cadence, 74F, 10 mph SW wind, overcast

I got up and out early again. I thought ... lets's try a 5K again. Well ... I set up a normal pace and set out. I could feel a slight nagging pain at the halfway point but I didn't slow down and made it back home. I kind of figured that I had aggravated my left IT band again ... and I had. Bah!!! Anyway ... my splits were: 8:32, 8:26, 8:22 and 8:13 over the last 0.15 mile. So ... I guess I can't do 2 runs in a row. I really should start exercising my IT band. But ... knowing and doing are 2 different things for me!

Some Rochester triathletes were up at Iron Man Lake Placid. An awesome feat by Jim McLaughlin in 13:39:46 (his 18th), Sarah Strossman in 16:20:52 and Joe Diebold in 17:03:21. Sarah's post-race report was awesome! Joe is not an official Iron Man since he didn't finish in less than 17 hours. His Facebook post-race report indicated that he will be back next year.

Monday, 7/29/2019

3985 steps, 52/102 resting/peak HR, 6.04 hr sleep, 171.6 lbs, 4 floors climbed

Tuesday, 7/30/2019

5632 steps, 50/95 resting/peak HR, 6.25 hr sleep, 173.4 lbs, 2 floors climbed

I actually did the IT band exercises that I really should be doing every day. I could tell that my left side was weaker than my left side.

Wednesday, 7/31/2019

7089 steps, 50/99 resting/peak HR, 6.16 hr sleep, 173.8 lbs, 4 floors climbed

I wanted to run tonight but my left knee wasn't up to it. It kind of sucks.

Anyway ... end of the July so it's stat time (what little there are).

I only ran 7 times for 31.51 miles, 4.5 miles/run due to a left IT band injury finally diagnosed after the Shoreline Half (my darling wife, Christine, made me go after what happened to Kevin Clinefelter)
I ran 3 races during July
 7/4 - Greece Freedom Run 5K, 24:29, 7:49 pace
 7/10 - Dirt Cheap #4, 4.95 miles, 53:56, 10:51 pace
 7/13 - Shoreline Half, 2:04:06, 9:23 pace ... RIP to Kevin Clinefelter who withdrew due to a leg cramp around mile 11 and died shortly after the race
I have run 18 races so far in 2019
I took 197,631 steps during July and 1,959,652 steps so far in 2019.

Thursday, 8/1/2019

5464 steps, 47/103 resting/peak HR, 6.02 hr sleep, 172.0 lbs, 1 floor climbed

Friday, 8/2/2019

4372 steps, 49/131 resting/peak HR, 7.00 hr sleep, 172.9 lbs, 5 floors climbed

Saturday, 8/3/2019

6942 steps, 56/154 resting/peak HR, 6.25 hr sleep, 4 floors climbed
run: 4.25 miles, 36:36, 8:37 pace, 142 avg HR, 159 peak cadence, 77F, 8 mph NE wind, mostly sunny

I didn't get out early, lazed around all day and was prepared to laze some more. My last run was on Sunday ... how I miss running.

Then the news about yet another mass shooting ... this time it was 20 people killed (Update: 2 more died from their injuries on Monday) at a Walmart in El Paso by a 21 year old white nationalist using a AR-15. I think that the US government should ban, buy and destroy most of the millions of AR-15s in US circulation ... but it won't happen because the NRA had bought all the politicians. The Australian (a time ago) and New Zealand (this year) governments did it after one mass shooting ... but there are so many in the US that we have become numb to it.  I'll get off my soap box now.

I decided to get out for an evening run. It was still a bit warm and humid so I took it at a nice and steady pace. I could feel my left IT band start to complain a bit but that it went away and I continued on. I thought about just turning around at Dewey Ave for a 5K but I turned right onto Dewey Ave to make it a 4.25 mile loop. I thought of all the runners out today ... the Sauerkraut 5K and 20K, the Mighty Mosquito and long training runs for half and full marathons. I also thought of all those people killed just shopping at a Walmart in El Paso ... so sad. My splits were: 8:54, 8:36, 8:25, 8:37 and 8:14 over the last 0.25 mile.