Sunday, 6/30/2024 to Saturday, 7/6/2024

I walked once this week, 1.25 miles.

I ran 6 times this week, 30.40 miles.

I didn't bike this week.

I took 63,219 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 1467 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/30/2024

8931 steps, 45/140 avg/max HR, 170.6/168.7 pounds, 14 floors climbed

Run: 4.45 miles, 40:56, 9:11 pace, 66 feet total ascent, 125/142 avg/max HR, 155/167 avg/max cadence, 75F, 83% RH, 10 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 489.54 miles

It was warmer and more humid than usual so I wore a tank top this morning. I set up a really nice and easy pace on my "Out by the pier and around" route. The heat got to me after mile 3 so I took 3 tiny walk breaks. My splits were 9:25, 8:54, 8:57, 9:47 and 8:33 over the last 0.45 mile.

Today was the end of June so it's stat time!!!

I took 7 walks in June for 15.05 miles, 2.15 miles/walk and 47 walks so far in 2024 for 84.72 miles, 1.80 miles/walk.

I took 29 runs in June for 111.58 miles, 3.85 miles/run and 153 runs so far in 2024 for 675.69 miles, 3.85 miles/run.

I ran 4 races in June and 13 (12 road, 1 trail) so far in 2024:

 6/7 Charlie McMullen Mile, 7:27, 1st/21 in my M/W 8-10 minute pace heat, 60F, 80% RH, 12 mph W wind, cloudy

 6/11 Run Our River 5K - June, 24:36, 7:56 pace, 65th out of 124, 5th out of 11 in my M 65-69 age group, 58F, 78% RH, 6 mph NNE wind, cloudy

 6/16 June Jaunt 5K, 24:40, 7:57 pace, 15th out of 39, 2nd out of 2 in my M 65-69 age group, 57F, 77% RH, calm, cloudy

 6/22 Webster Trail Classic 3.5 miler, 3.55 miles, 40:22, 11:22 pace, 9th out of 27, 1st out of 2 in my M 60-69 age group, 75F, 88% RH, 7 mph SW wind, cloudy

I walked 258,499 steps in June and 1,621,142 steps so far in 2024.

Monday, 7/1/2024

7058 steps, 46/99 avg/max HR, 170.2 pounds, 4 floors climbed

Walk: 1.25 miles, 17:40, 14:08, 6 feet total ascent, 86/92 avg/max HR, 118/122 avg/max cadence, 72F, 38% RH, 6 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 459.61 miles

My Alexa alarm went off at 5:20 AM ... and I slept in until around 7 AM. I did get out for a walk around B601. My splits were 14:09 and 14:05 over the last 0.25 mile.

Tuesday, 7/2/2024

7569 steps, 43/135 avg/max HR, 171.0/169.8 pounds, 15 floors climbed

Run: 4.55 miles, 40:34, 8:55 pace, 101 feet total ascent, 122/137 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 7 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 494.09 miles

Flowers in front of a house on Beach Ave

I got out on my "Out to Dewey Ave and around" route. I stretched it a bit by heading out all the way on Dewey Ave and back on Edgemere Drive to Beach Ave instead of turning onto Beach Ave. I felt sluggish though. My splits were 9:06, 8:57, 8:57, 8:55 and 8:28 over the last 0.55 mile. A negative split!

Wednesday, 7/3/2024

11355 steps, 46/136 avg/max HR, 171.7/169.7 pounds, 14 floors climbed

Run: 5.45 miles, 49:34, 9:06 pace, 73 feet total ascent, 125/140 avg/max HR, 155/166 avg/max cadence, 72F, 57% RH, 9 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 499.54 miles

Flowers in front of a house on Beach Ave

I was up a bit late the previous night so I felt a bit sluggish when I stepped outside at 6 AM. But ... it was a run day so I headed out at a really easy pace. I opted for my longer "Out on the pier and around" route to get a 5+ mile run. The wind from the south was a bit discouraging but I just kept plugging. My splits were 9:24, 9:09, 9:01, 9:04, 9:04 and 8:36 over the last 0.45 mile.

Thursday, 7/4/2024

11519 steps, 44/137 avg/max HR, 171.2/168.8 pounds, 17 floors climbed

Run: 6.25 miles, 59:41, 9:33 pace, 49 feet total ascent, 125/140 avg/max HR, 153/168 avg/max cadence, 75F, 89% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.79 miles

I had thought about signing up for the Irondequoit 10K last night but I decided against it. So ... I decided to run a 10K this morning just to prove that I could still do it. It felt tropical this morning when I set out this morning. It was hot in the sun so I decided to make up a route that kept me in the shade. Hey ... run on the LOSP Trail! So ... I did. I did OK until mile 3 ... when I lapsed into a run/walk from the humidity. Heat, humidity and me don't get along! My splits were 9:19, 9:03, 9:16, 9:45, 10:35, 9:29 and 8:46 over the last 0.25 mile. I lost 2.4 pounds in sweat!

This is a solar knick-knack that someone put out about 100 feet from our front door. You don't really see it unless you go out when it's dark. I noticed it when I went to take out the garbage while tons of fireworks were going off all around at 10:08:41 PM.

There were 5 road races of note today: the Brighton 5K had 385 finishers, results here, the Firecracker 4 Mile had 556 finishers, results here, the Irondequoit 2 Mile had 296 finishers, results here, the Irondequoit 10K had 257 finishers, results here and the Greece Freedom Run 5K had 173 finishers, results here.

Friday, 7/5/2024

7652 steps, 46/133 avg/max HR, 170.8/169.0 pounds, 15 floors climbed

Run: 4.55 miles, 43:29, 9:33 pace, 68 feet total ascent, 122/136 avg/max HR, 152/163 avg/max cadence, 75F, 74% RH, 5 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.34 miles

I got a bit later than usual for a run on my old standby "Out by the pier and around" route. It was warm and steamy. I lapsed into a run/walk after 3 miles. My splits were 9:23, 9:18, 9:27, 10:29 and 8:48 over the last 0.55 mile.

Saturday, 7/6/2024

9129 steps, 48/142 avg/max HR, 171.8/170.2 pounds, 21 floors climbed

Run: 5.15 miles, 46:28, 9:01 pace, 44 feet total ascent, 126/143 avg/max HR, 157/165 avg/max cadence, 73F, 89% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 515.49 miles

I got around a bit after 8 AM for another run on the LOSP Trail. I chose it again because it was shaded by trees. It was a tough choice though ... was it hotter in the sun or steamier until the trees? Anyways ... I did an out and back without stopping to run. It was tough and I really wanted to take a walk break ... but I sucked it up and kept running. My splits were 9:12, 9:12, 9:03, 8:54, 8:53 and 8:10 over the last 0.15 mile.