Sunday, 6/16/2024 to Saturday, 6/22/2024 - June Jaunt 5K and Webster Trail Classic 3.5 Miler

I walked once this week, 2.35 miles.

I ran 8 times this week, 27.02 miles.

I didn't bike this week.

I took 60,774 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 (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides 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 1453 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/16/2024

9868 steps, 44/146 avg/max HR, 169.8 pounds, 9 floors climbed

Today's race was my first June Jaunt 5K out in Hilton. I expected more runners than 39 since it was a Rochester Runner of the Year (RROY) race.

Run: 1.05 mile, 10:50, 9:24 pace, 4 feet total ascent, 113/121 avg/max HR, 152/188 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 433.86 miles

Run: 3.08 miles, 24:42, 8:01 pace, 33 feet total ascent, 139/148 avg/max HR, 161/174 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 436.94 miles

Run: 1.05 mile, 11:43, 11:09 pace, 4 feet total ascent, 110/118 avg/max HR, 143/154 avg/max cadence, 63F, 59% RH, 6 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 437.99 miles
I got out for a nice and easy warm up like usual. Then I lined for the start. I was busy talking to someone ... and we were off! I settled into an easy but fast race pace while I talked a bit a guy who wanted to pace with me for a mile. Then I think I pushed it up a bit in mile 2 and 3. I turned the corner for the finish and saw the time around 24:35 ... I sprinted a bit and finished in 24:42. Nice! I had a nice chocolate sundae with lots of toppings before I got out for a really nice and easy cool down with Bill Beyerbach afterwards.

I did OK. I was 15th out of 39, 2nd (to Bill Beyerbach) out of 2 in my M 65-69 age group, results here. My splits were 7:53, 8:12, 8:02 and 7:27 over the last 0.08 mile.

Monday, 6/17/2024

8631 steps, 42/146 avg/max HR, 167.9 pounds, 15 floors climbed

Run: 5.05 miles, 45:24, 9:00 pace, 65 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 68F, 78% RH, 6 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 443.04 miles

I was out due from Ricoh due to L3Harris observation of Juneteenth holiday on Monday. I will have to put in for a floating holiday since Ricoh doesn't have Juneteenth off. I puttered around a bit more than usual since I didn't have to clock in at 8 AM. I felt a bit tired so I set up a sluggish pace and got it done. My splits were 9:17, 8:49, 8:47, 9:15 and 8:53.

Tuesday, 6/18/2024

9592 steps, 43/139 avg/max HR, 170.1/168.1 pounds, 12 floors climbed

Run: 4.45 miles, 39:15, 8:49 pace, 80 feet total ascent, 125/140 avg/max HR, 157/165 avg/max cadence, 73F, 78% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 447.39 miles

I got out on my "Out to Dewey Ave and around" route. Nothing unusual.  You know you're sweating when you're dripping from multiple spots, lol! My splits were 9:02, 8:46, 8:41, 8:54 and 8:34 over the last 0.45 mile.

Wednesday, 6/19/2024

8265 steps, 41/138 avg/max HR, 169.7/167.6 pounds, 17 floors climbed

Run: 4.45 miles, 43.02, 9:40 pace, 69 feet total ascent, 120/139 avg/max HR, 147/163 avg/max cadence, 79F, 74% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 451.84 miles

It was warm and sweltering when I stepped outside. I set up a really nice and easy pace on my "Out by the pier and around" route. It felt like I was swimming instead of running. I just had to stop and walk for a bit at least a couple times. My splits were 9:09, 9:06, 11:04, 9:46 and 8:46 over the last 0.45 mile.

Thursday, 6/20/2024

6182 steps, 41/98 avg/max HR, p170.4/169.9 pounds, 11 floors climbed

Walk: 2.35 miles, 34:07, 14:31 pace, 60 feet total ascent, 76/91 avg/max HR, 116 avg cadence, 73F, 83% RH, 17 mph NW wind, a few rumbles

Shoes: blue Brooks Launch GTS8 - 456.01 miles

I decided to talk a walk after 4 days of running in the midst of Rochester's first heat wave. The high temperature has been over 90F on Sunday, Monday, Tuesday and Wednesday. I was a bit stiff at the start. There were a few drops and rumbles from a thunderstorm to the south also but it was gone by the time I got done. My splits were 15:03, 14:08 and 14:08 over the last 0.35 mile.

Don Sutherland died today at age 88. His IMDB had 199 actor entries. He played roles in "The Dirty Dozen", "M.A.S.H.", "Klute", "Animal House", "Invasion of the Body Snatchers", "Buffy, The Vampire Slayer", "Outbreak", "Space Cowboys", "Pride and Prejudice", "The Hunger Games" and many, many others. I saw one meme that said ... The Wrong Donald Died ... so very true.

Friday, 6/21/2024

10602 steps, 46/135 avg/max HR, 171.1/169.3 pounds, 17 floors climbed

Run: 4.55 miles, 42:00, 9:14 pace, 66 feet total ascent, 121/138 avg/max HR, 155/168 avg/max cadence, 72F, 83% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 460.46 miles

It was warm and humid when I stepped outside. I struck up a really nice and easy pace on my usual "Out by the pier and around" route. I rarely wear a tank top when I run but I have done it ever since Monday. I felt a bit sluggish. My splits were 9:42, 9:20, 9:15, 8:54 and 8:44 over the last 0.55 mile. 

Saturday, 6/22/2024

7634 steps, 45/133 avg/max HR, 169.7/169.9 pounds, 43 floors climbed

Run: 3.55 miles, 40:22, 11:22 pace, 162 feet total ascent, 125/135 avg/max HR, 144/187 avg/max cadence, 75F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue Salomon SpeedCross 4 - 280.91 miles

Today's race was the Webster Trail Classic 3.5 miler out at Webster Town Park in Webster. I signed up for this race 2 minutes before Ultrasignup.com closed its registration at 11:59 AM on Friday. I haven't run a trail race in years but I wanted to see Eric and Shiela Eagan's kids, Quinn and Finn. A weird reason to run a trail race ... I know.

I left around 8:10 AM and I'm glad I did. The direction tab on the Ultrasignup led me to the Webster Town Park campgrounds. I didn't see any runners so I exited, parked and read the Race Info to find that I wanted the Valley View shelter off Holt Rd when I found with about 20 minutes to spare. There were not too many runners. 

And ... we were off! I kept a mantra of "pick up feet" in my head while I ran so I wouldn't trip on any rocks or roots. I didn't trip so I stayed upright. It was very humid so I needed the water bottle that I forgot to bring. There were lots of ups and downs, rocks and roots ... and then out of the woods and ... done with a high five to Eric Eagan. I stayed around until I saw Quinn and Finn for a bit before I headed home.

I did OK. I was 9th out of 27 and 1st out of 2 in my M 65-69 age group, results here. There were 73 finishers in the 10 miler, results here.