Sunday, 11/17/2019 to Saturday, 11/23/2019

My left IT band appears to be healed. I stretch before and after each run.
I ran 3 times for 18.45 miles this week.
I took 72,858 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt).
My Withings WS-50 Smart Body Analyzer scale gives my weight.

Sunday, 11/17/2019

12122 steps, 48/146 resting/peak HR, 9:06 hr sleep, 170.8lbs, 16 floors climbed
run: 7.05 miles, 1:01:07, 8:40 pace, 136 avg HR, 163 avg cadence, 16F, 48% RH, 3 mph SE wind, sunny

I slept in a bit but I got out there for a "LOSP trail & Greenleaf Rd" route. I set a "get it done" pace. My splits were: 8:58, 8:23, 8:29, 8:34, 8:49, 8:43 and 8:45.

Later, Christine and I (OK mostly me) watched the Bills dominate the Dolphins 37-20 to go 7-3, link here.

Monday, 11/18/2019
6451 steps, 51/126 resting/peak HR, 8:21 hr sleep, 170.5 lbs, 3 floors climbed

Tuesday, 11/19/2019
9558 steps, 46/96 resting/peak HR, 7:28 hr sleep, 171.6 lbs, 6 floors climbed

Wednesday, 11/20/2019
9351 steps, 51/97 resting/peak HR, 7:18 hr sleep, 171.3 lbs, 6 floors climbed

My sister, Diane, and her husband, Jim DeMent, were up from Kentucky. They both had vacation time to burn before the end of 2019 so decided to spend a week up in NY. We met up at the Applebee's in Webster since it was halfway between Jim's parent's home in Sodus and our townhouse in Greece. Our cousin, Sandy Bastian, soon joined us. We had a whale of a time catching up. I don't think that we hadn't seen each other since the funeral of Sandy's father. But ... those were sad circumstances not suited for too much catching up.

Thursday, 11/21/2019
6469 steps, 46/153 resting/peak HR, 7:17 hr sleep, 172.3 lbs, 3 floors climbed

Friday, 11/22/2019
10197 steps, 47/108 resting/peak HR, 7:35 hr sleep, 170.8 lbs, 5 floors climbed

Why no runs? Well ... Ricoh started a printer refresh of the 3.5 (or so) printers at L3Harris SAS. I thought that I had the ability to work OT ... so I did ... a whopping 6 (or so) hours over the past 2 weeks. But ... I was told in a text on Friday night that OT was not approved even though I was onlly told that "it was up in the air' and working OT "would destroy our profits". Wow ... I didn't know working my working OT could affect a billion dollar company. I guess that the printers will be deployed on a 40 hour week and will get done when they get done. I know I won't bust my ass.

Saturday, 11/23/2019
18437 steps, 49/142 resting/peak HR, 5:44 hr sleep, 16 floors climbed
run #1: 6.65 miles, 57:17, 8:37 pace, 136 avg HR, 162 avg cadence, 26F, 3 mph SW wind, sunny.
run #2: 4.75 miles, 43:00, 9:03 pace, 134 avg HR, 158 avg cadence, 36F, 17 mph NNW wind, overcast

I got out a bit after sunrise for my first run. It was 26F so I wore my CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve, Brooks beanie and heavy running gloves. I took it nice and easy. It was quite the beautiful morning ... crisp, calm and sunny. The pier had a bit of black ice but it was easily avoided. I got it done. My splits were: 8:22, 8:24, 8:44, 8:45, 8:47, 8:41 and 8:30 over the last 0.65 miles.

Well ... in the afternoon I had what I thought was a great idea ... go out for another run. So ... I did.

 I thought a really nice and easy "Out to the pier" run would be OK. It was warmer. I could have worn shorts but I wore my CW-X tights, long and short sleeve tech, Brooks beanie and heavy running gloves. Well ... my left hip started to have a mild pain about halfway. My splits were: 9:00, 9:22, 8:57, 9:08 and 8:54 over the last 0.75 mile.

I developed a pain in my right knee a few hours after I got back. So .. a second run was not such a great idea.