Sunday, 3/3/2024 to Saturday, 3/9/2024

I walked twice this week, 3.30 miles.

I ran 5 times this week, 25.45 miles.

I didn't bike this week.

I took 67,534 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.

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

BTW, I am on a 1348 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/3//2024

8476 steps, 40/145 avg/max HR, 168.1 pounds, 22 floors climbed

Run: 5.45 miles, 46:28, 8:32 pace, 97 feet total ascent, 128/147 avg/max HR, 158/168 avg/max cadence, 45F, 93% RH, 5 mph E wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 60.22 miles

I puttered around for about 2 hours before I got out for my run. I thought about repeating my 10K run of yesterday. But ... I had a slight ache behind and below my left knee that didn't really slow me down but concerned me a bit. It wasn't enough to make cut my run to 4.45 but I did stretch it to 5.45 miles. I was amazed that my pace was so quick. My negative splits (!!!) were 8:54, 8:40, 8:39, 8:27, 8:19 and 7:44 over the last 0.45 mile.

Monday, 3/4/2024

7967 steps, 45/92 avg/max HR, 10 floors climbed

Walk: 1.65 miles, 23:19, 1.65 miles, 10 feet total ascent, 79/88 avg/max HR, 116/130 avg/max cadence, 37F, 93% RH, 3 mph S wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 398.35 miles

My left calf below my knee felt a bit weird all day yesterday and this morning so I opted for a walk this morning. I knew that I could have run but I thought a walk would be wiser. It did loosen up after a half mile or so. My splits were 14:22 and 13:44 over the last 0.65 mile.

Tuesday, 3/5/2024

9012 steps 41/137 avg/max HR, 24 floors climbed

Run: 4.45 miles, 39:22, 8:50 pace, 77 feet total ascent, 125/139 avg/max HR, 157/163 avg/max 

cadence, 54F, 71% RH, 14 mph SSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 64.67 miles

It was warmer so I ran in shorts, my Brooks 1/4 zip long sleeve pullover. I set up a careful pace since I didn't know how my left calf felt. It didn't bother me but I spent the entire run waiting for it to bother me. My splits were 9:15, 8:41, 8:39, 8:55 and 8:32 over the last 0.45 mile.

Wednesday, 3/6/2024

11058 steps, 39/143 avg/max HR, 167.2 pounds, 12 floors climbed

Run: 4.55 miles, 39:41, 8:43 pace, 83 feet total ascent, 131/151 avg/max HR, 158/170 avg/max cadence, 48F, 93% RH, 7 mph N wind, wind chill 46F, light mist

Shoes: blue/yellow Brooks Glycerin GTS20 - 69.22 miles

It was still warm so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover again. There was any wind to speak of but a real light mist that didn't bother me. I set up my usual pace and pushed it a bit when everything felt OK. My splits were 9:01, 8:42, 8:47, 8:44 and 8:04 over the last 0.55 mile. 

Thursday, 3/7/2024

13708 steps, 42/138 avg/max HR, 167.3 pounds, 28 floors climbed

Run: 4.55 miles, 39:52, 8:46 pace, 75 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 13 mph NNE wind, wind chill 32F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 73.77 miles

It was colder this morning so it was back to tights and the usual cold weather gear on my usual run on my usual "Out by the pier and around" route. The wind was brisk and chilly. It tried to hold me back at times but "I got it done". My splits were 9:00, 8:52, 8:55, 8:36 and 8:08 over the last 055 mile.

Friday, 3/8/2024

7155 steps, 40/99 avg/max HR, 168.3 pounds, 9 floors climbed

Walk: 1.65 miles, 20:37, 12:29 pace, 10 feet total ascent, 88/100 avg/max HR, 122 avg cadence, 30F, 80% RH, calm, clear

Shoes: blue/yellow Brooks Launch GTS8 - 400.0 miles

I really thought about a run this morning but I wanted to run long this weekend so I knew I needed a break with a walk. It was clear, calm and cold with frost on the windshields and ground this morning. I struck up a really brisk pace to try to warm up but never really did. Thank goodness it wasn't windy! My splits were 12:34 and 12:20 over the last 0.65 mile.

Saturday, 3/9/2024

10158 steps, 45/141 avg/max HR, 166.0 pounds, 33 floors climbed

Run: 6.55 miles, 57:13, 8:44 pace, 119 feet total ascent, 131/143 avg/max HR, 158 avg cadence, 45F, 70% RH, 20 mph S wind, wind chill 37F, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 80.32 miles

I was awake a bit after 6 AM and listened to the wind beat against the bedroom screens while I puttered around. But ... it was long run day so I knew what I had to do. I got up, went downstairs, weighed myself, set up the coffee, got dressed and got out there. It was windy and rainy but no matter ... a long run had to be earned. I set up a nice and easy run as I headed out on my "Out by the pier and to Dewey Ave" route. I could have cut it short at Mann Rd but I wanted a 10K. The wind was howling and it tried to push me back but I just slowed when I headed into it. The light rain did get me a bit damp by the time I got done with the run and my post-run stretches. My splits were 9:04, 8:45, 8:37, 8:34, 8:29, 9:02 and 8:31 over the last 0.55 mile.