I ran 5 times for 35.46 miles this week.
I took 71,546 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, 12/22/2019
12519 steps, 46/146 resting/peak HR, 1:59 hr sleep (sure ... more like 7), 170.7 lbs, 11 floors climbed
run: 6.35 miles, 54:03, 8:31 pace, 136 avg HR, 163 avg cadence, 33F, 68%, calm, sunny
I got out for a nice out and back 10K. I looked to the right as I ran down Greenleaf Rd and saw the sun just above the horizon. My thighs were a bit tight from yesterday's "trail" (up to 3 inches of snow) run on the LOSP trail. They really wanted me to turn around ... I ignored them and continued onward. Nothing special about this run ... just an out and back putting in a 10K for the day. My splits were: 8:16, 8:35, 8:34, 8:36, 8:26, 8:37 and 8:29 over the last 0.35 mile.
I had almost time for a mug of coffee before I showered, got dressed in non-running clothes and headed back out. I saw my daughter, Karen, in Palmyra first. She needed to grocery shop for cheese cake supplies so we headed to the Macedon Walmart and then the Perinton Wegmans. She couldn't find one ingredient: International Delights Reese's Peanut Butter Cup coffee creamer. I didn't know it was so popular, lol! Then it was over to see my oldest son, Micheal, in Macedon. He was in a lot of back pain due he came out and talked to me for a bit. He said that 3 of his scripts were stuck at USPS in Rochester and that he was out of one, had 1 pill on another and would run out soon on the last. UPDATE: He got all his scripts on Monday.
Monday, 12/23/2019
19240 steps, 48/135 resting/peak HR, 7:07 hr sleep, 170.0 lbs, 3 floors climbed
run: 5.05 miles, 44:40, 8:53 pace, 127 avg HR, 157 avg cadence, 45F, 71% RH, 10 mph W wind, wind chill 37F, cloudy
Tonight was a rare Monday run and with other runners to boot. Bagel Runners had put out a Facebook post about their annual Christmas Lights Run from The Retreat on Long Pond Rd. I wanted easy miles so I fought off sitting and vegging on the couch to get back out for a 6 PM run. The temp was mid 40s so I chose shorts, my Brooks 1/4 zip long sleeve pullover and heavy running gloves. Well ... it was cold breeze so I changed to my CW-X tights in the tight confines of the 2019 Trax (in the dark to boot). I wore my Noxgear Tracer360 Visibility Vest. There were about 20 other runners. The only person that I knew was Bill Sandow. He is a 60 year old runner who is a bit faster than I am.
We headed out at an easy pace. I was able to keep with the second group of runners. Bill's pace and conditioning allowed him to talk with the group ahead of me. Me? Not so much. I just didn't have the breath to talk and run at the same time. I just wasn't comfortable during this run. My lighted vest turned itself off. It didn't really matter since there were about 2 runners in my group with ones that were turned on. We all got strung out with different paces so the lead group stopped after 2.5 miles to allow everyone to catch up. I went straight home after we got back since I was hungry and didn't really have any spare money. Anyway ... my split were: 9:51, 8:54, 8:37, 8:25 and 8:36.
Tuesday, 12/24/2019: 247 steps, 54/81 resting/peak HR, 7:50 hrs sleep, 170.9 lbs, 0 (!) floors climbed
Wednesday, 12/25/2019
14689 steps, 49/140 resting/peak HR, 8:32 hrs sleep, 171.6 lbs, 11 floors climbed
run: 9.45 miles, 1:22:59, 8:47 pace, 133 avg HR, 162 avg cadence, 27F, 72% RH, 4 mph WSW wind, sunny.
I got out for a Christmas morning run. It was around freezing so I wore: CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The pier had ice across it about 100 yards out and a one to two feet high ice drift farther out so I didn't go all the way out. I also ventured across the Genesee River for a bit more distance. My splits were: 8:38, 8:47, 8:53, 8:39, 8:37, 9:02, 8:40 and 8:59 over the last 0.45 mile.
Thursday, 12/26/2019
14219 steps, 54/140 resting/peak HR, 7:06 hrs sleep, 170.8 lbs, 3 floors climbed
run: 9.35 miles, 1:20:28, 8:36 pace, 135 avg HR, 160 avg cadence, 38F, 86% RH, 5 mph SSE wind, wind chill 32F, overcast
I didn't get out early but I did get out just before noon. Any run is better than no run. It was the same temperature and conditions as yesterday so I wore exactly the same clothes. I am definitely a creature of habit when I run during the winter. I go with what works. I had looked at my running spreadsheet before the run and found that I needed 6.4 miles to put me over 1000 miles for 2019. I ran 9.35 miles on an out and back route. My splits were: 8:43, 8:37, 8:33, 8:35, 8:32, 8:25, 8:43, 8:41, 8:45 and 8:19 over the last 0.35 mile.
I had an interaction with a motorist as I ran across Dewey Ave on the way out on the LOSP trail. Here is what happened. I looked both ways before I crossed Dewey Ave. I could hear a motorist that didn't stop as he turned right on the Parkway exit onto Dewey Ave. I don't know how fast he ran the stop sign because my back was turned but my hearing told me probably 10 mph. I was in no danger but I stopped, looked back and gave him the universal WTH sign (arms out, palms out). He braked to a stop and yelled out his open window (probably a smoker) and yelled "You were already across, ass!" I yelled back something that he probably couldn't hear ... maybe "Hey, that was a stop sign ... ass!" Now ... I felt that I had to call him out. Motorists that run right turns at stop signs or stop lights need to know that "we" (walkers, runners or bicyclists) are watching. What would have happened if I had started up 2 seconds sooner? Would he have seen me? What about the next walker, runner or bicyclist that this guy encounters?
Oh ... I also got my running mileage for 2019 above 1000. So ... I have run over 1000 miles for the past 12 years and 13 out of the last 14. I had a left IT band injury that hampered my running during the summer.
Friday, 12/27/2019: 1975 steps, 51/82 resting/peak HR, 6:29 hrs sleep, 168.5 lbs, 4 floors climbed
Saturday, 12/28/2019
8657 steps, 49/151 resting/peak HR, 5:44 hrs sleep, 170.3 lbs, 9 floors climbed
run: 5.26 miles, 46:15, 8:48 pace, 134 avg HR, 159 avg cadence, 38F, 65% RH, 8 mph NW wind, wind chill 32, mostly cloudy.
My legs still felt tired from 2 nine mile runs on Wednesday and Thursday so my pace was just an easy one. My splits were: 8:38, 9:03, 9:03, 8:46, 8:36 and 8:14 over the last 0.26 mile. The pier was not as ice covered this run. I was able to get out about 80% of the way before I would have had to climb over the ice. There was also puddles of water and mud to slog through which slowed me down.
