Sunday, 7/28/2024 to Saturday, 8/3/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 25.61 miles.

I didn't bike this week.

I took x 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 CelsusSound S800C 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 1495 day steak (4 years, 1 month) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/27). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/28/2024

7252 steps, 43/136 avg/max HR, 13 floors climbed

Run: 4.45 miles, 38:38, 8:41 pace, 63 feet total ascent, 124/140 avg/max HR, 158/167 avg/max cadence, 64F, 77% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 594.33 miles

I got out for a nice run on my usual "Out by the pier and around" route. There were a lot of people out walking their dogs. Nothing unusual. My splits were 8:59, 8:28, 8:31, 8:54 and 8:20 over the last 0.45 mile.

Monday, 7/29/2024

12031 steps, 43/137 avg/max HR, 172.7 pounds, 12 floors climbed

Run: 4.35 miles, 37:09, 8:32 pace, 74 feet total ascent, 125/140 avg/max HR, 159/168 avg/max cadence, 64F, 88% RH, 6 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 598.68 miles

It was just as humid as usual this morning. I briefly thought that "I got 100 miles for July in the bag ... why not walk?" ... well ... I ran. I chose my other usual "Out to Dewey Ave and around" route. I always seem to run faster on this route and today was not different. I started to drip sweat at mile 1. My splits were 8:49, 8:41, 8:25, 8:27 and 7:59 over the last 0.35 mile.

Tuesday, 7/30/2024

5499 steps, 42/132 avg/max HR, 173.8 pounds, 11 floors climbed

Run: 3.15 miles, 27:17, 56 feet total ascent, 120/137 avg/max HR, 158/168 avg/max cadence, 68F, 88% RH, 5 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 601.83 miles

I knew it was going to warm and humid so I dawdled a bit. I was a bit happy that I had to wait a bit more while I charged my Garmin Venu from 18% to 56%. But ... I did get out. I cut it short to my "Out to Stutson St Overlook" route. My splits were 8:58, 8:50, 8:20 and 7:42 over the last 0.15 mile.

Wednesday, 7/31/2024

8830 steps, 44/93 avg/max HR, 174.6 pounds, 12 floors climbed

Walk: 2.35 miles, 30:57, 13:10 pace, 57 feet total ascent, 83/96 avg/max HR, 119/138 avg/max cadence, 72F, 94% RH, 6 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 473.01 miles

It was warmer and just as humid as yesterday. I took a walk today on my usual "Out to Beach Ave" route on the last day of July. I like to start out a month with 4 or 5 runs so I thought a walk today after 4 run days was wise. I worked up a bit of sweat at my brisk pace. My splits were 13:18, 13:04 and 13:07 over the last 0.35 mile.

It's the end of July so it's stat time!

I took 7 walks for 14.65 miles, 2.09 miles/walk in July and 54 walks for 99.37 miles, 1.84 miles/walk so far in 2024.

I took 27 runs for 113.48 miles, 4.20 miles/run in July and 181 run for 793.82 miles, 4.39 miles/run so far in 2024.

I ran 3 races in July:

 7/9 Run Our River 5K - July, 23:49, 8:22 pace, 48th out of 105, 7th out of 11 in my M 60-69 age group, 81F, 72% RH, calm, cloudy

 7/17 On XC in the Park, 1.24 miles, 11:27, 9:39, 49th out of 129, 79F, 49% RH, 6 mph WNW wind, partly cloudy

 7/21 Jungle Jog 5K, 25:43, 8:18 pace, 79th out 704, 2nd out of 18 in my M 65-69 age group, 63F, 83% RH, 8 mph SW wind, cloudy

I took 276,728 steps in July and 1,897,870 steps so far in 2024.

Thursday, 8/1/2024

8028 steps, 42/122 avg/max HR, 175.5 pounds, 14 floors climbed

Run: 4.65 miles, 51:40, 11:07 pace, 103/125 avg/max HR, 137 avg cadence, 68F, 94% RH, 5 mph W wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 606.48 miles

It was warm and humid as usual to start the first day of August. I started out really nice and easy on my usual "Out by the pier and around" route. I felt a slight pain behind my left knee around mile 2. I went into a run/walk and then into a walk around mile 3 when I got a pain in my right big toe. I think it's time to retire my blue/yellow Brooks Glycerin GTS20 shoes! My splits were 8:25, 9:06, 9:23, 13:26 and 17:28 over the last 0.65 mile. 

I set up my remaining GRTC Rochester Runner of the Year. I will not run the Black Diamond Express Half (a bit too pricey by now and a bit too long for me) or the Oak Tree 5K (a bit too far for a 5K) but I signed up for the Heritage Hero 5K, Grocery Run 10K (a new race and route for me), Scare Brain Cancer Away 5K (I love this course) and the Race with Grace 10K (an old favorite).

 

Friday, 8/2/2024

10502 steps, 46/141 avg/max HR, 174.6 pounds, 10 floors climbed

Run: 4.46 miles, 38:41, 8:41 pace, 69 feet total ascent, 125/142 avg/max HR, 158/170 avg/max cadence, 72F, 94% RH, calm, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 4.46 miles

I changed my shoes to a blue/green Brooks Glycerin GTS20 this morning. My old blue/yellow Brooks Glycerin GTS20 will become my everyday shoe. I got out on yet another warm and humid morning on my usual "Out to Dewey Ave and around" route. My new shoes were certainly more "cushy". I set up a nice and easy pace. I scruffed my shoes for a bit until I got used to them. My splits were 8:55, 8:50, 8:33, 8:42 and 8:03 over the last 0.46 mile.

Saturday, 8/3/2024

10553 steps, 40/129 avg/max HR, 174.2/171.8 pounds, 27 floors climbed

Run: 4.55 miles, 40:54, 8:59 pace, 91 feet total ascent, 120/131 avg/max HR, 155/167 avg/max cadence, 73F, 89% RH, 7 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 9.01 miles

A flower begged for a picture at mile 3.26

I got out for a nice and easy run on my usual "Out by the pier and around" route. It was warm and humid (AF as the young'ens say) yet again. This entire summer so far has seemed to be as humid AF. I took a couple walk breaks in mile 4. My splits were 9:05, 8:40, 8:49, 9:32 and 8:42 over the last 0.45 mile.

Sunday, 7/21/2024 to Saturday, 7/27/2024 - Jungle Jog 5K

I walked once this week, 2.35 miles.

I ran 6 times this week, 25.93 miles.

I didn't bike this week.

I took 69,996 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 CelsusSound S800C 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 1488 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/20/2024

11648 steps, 43/139 avg/max HR, 175.2/173.5 pounds, 19 floors climbed

Run: 3.07 miles, 28:45, 8:07 pace, 122 feet total ascent, 131/149 avg/max HR, 160/177 avg/max cadence, 63F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 567.12 miles

I signed up for race #6 on the 2024 RROY series a few days ago. The race venue was the Rochester Zoo, a 13 minute drive. This was my first Jungle Jog 5K. Well ... it drew a LOT of young families. I had to park in the farthest parking lot from Zoo and walk 15 minutes to get to the start line down on the other side of Trout Pond. I used to run around the Zoo back when I lived in Seneca Manor Apartments from 2008 to 2015 so I knew the area (both road and trail).

I didn't take a warm up run. And ... we were off! I had lined up near the front so I got passed by a lot of runners at first. I resisted the urge to go out with them. The run up the hill out of Trout Pond was a bit challenging ... mile 1. Out to the entrance and back ... past the Zoo on the left ... mile 2. Into the Zoo ... saw the polar bear ... up to the entrance ... out and down the hill to Trout Pond ... mile 3 ... sprinting ... and done in 28:43 chip time!

A tasty orange freeze-pop!

I ate the nut bar on the way back to the Trax

I did OK, 79th out 704, 2nd out of 18 in my M 65-69 age group (good for a $20 gift certificate from Rochester Running Company), results here. My splits were 8:34, 8:07, 7:49 and 7:07 over the last 0.07 mile. Not bad!!!

Oh ... just a bit of political news. Joe Biden waited until after the Sunday morning news shows and then announced that he would NOT seek re-election. He announced a minute or two later that he endorsed his VP, Kamala Harris. She has revitalized the Democrats ... lots of money came into ActBLUE, volunteers signed up and enthusiasm is high. Meanwhile ... Trump and Vance were caught flat-footed and shouted foul, lol! Oh ... I will be proud to vote for Harris for President, Hochul for NY Governor and BLUE down the ballot in November!!!

Monday, 7/22/2024

12038 steps, 44/116 avg/max HR, 172.9/172.2 pounds, 16 floors climbed

Run: 3.15 miles, 30:28, 9:40 pace, 76 feet total ascent, 110/120 avg/max HR, 150/188 avg/max cadence, 64F, 94% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 570.27 miles

I felt very bloated but I dragged myself out of bed, got dressed, set up the coffee and got out there. I set up a very sluggish pace and got my shorter "Out to Clematis St" route. I got it done. My splits were 9:32, 9:58, 9:31 and 9:31 over the last 0.15 mile.

Tuesday, 7/23/2024

10849 steps, 41/137 avg/max HR, 172.3 pounds, 13 floors climbed

Run: 4.55 miles, 39:59, 8:47 pace, 93 feet total ascent, 124/140 avg/max HR, 157/198 avg/max cadence, 66F, 94% RH, calm, cloudy

Run: blue/yellow Brooks Glycerin GTS20 - 574.82 miles

I got out for another sweaty run on my usual "Out by the pier and around" route. I really wanted to stop and only did when I forced to by traffic when I came back onto Beach Ave. My splits were 9:03, 8:45, 8:47, 8:58 and 8:02 over the last 0.55 mile.

Wednesday, 7/24/2024

9274 steps, 41/137 avg/max HR, 171.2 pounds, 15 floors climbed

Run: 4.35 miles, 37:44, 8:40 pace, 76 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 70F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 579.17 miles

I got out on the other usual "Out to Dewey Ave and around" route. I have decided to mix things up by alternating my routes. I seem to run faster on this route, lol. My splits were 9:00, 8:46, 8:39, 8:37 and 8:04 over the last 0.35 mile. 

Thursday, 7/25/2024

9534 steps, 45/138 avg/max HR, 172.9 pounds, 22 floors climbed

Run: 4.45 miles, 38:58, 8:45 pace, 75 feet total ascent, 127/143 avg/max HR, 157/168 avg/max cadence, 63F, 94% RH, 9 mph W wind, sunny

Shoe: blue/yellow Brooks Glycerin GTS20 - 583.62 miles

My Garmin Venu was connected but didn't charge overnight. I made sure it was charging and waited a hour for it to charge from 2% to 88%. Then I got out for a nice run on my usual "Out by the pier and around" route. No worries. My splits were 9:12, 8:36, 8:44, 8:44 and 8:11 over the last 0.45 mile.

Friday, 7/26/2024

6291 steps, 42/95 avg/max HR, 172.0/171.6 pounds, 20 floors climbed

Walk: 2.35 miles, 31:19, 13:17 pace, 50 feet total ascent, 85/99 avg/max HR, 120 avg cadence, 55F, 94% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 470.66 miles

I always want to run but I knew I needed a walk day after 5 run days. I got for a brisk walk on my usual "Out to Beach Ave" route. My splits were 13:05, 13:21 and 13:42 over the last 0.35 mile.

Saturday, 7/27/2024

10362 steps, 45/141 avg/max HR, 172.1 pounds, 13 floors climbed

Run: 6.26 miles, 54:24, 8:43 pace, 86 feet total ascent, 127/144 avg/max HR, 157 avg cadence, 61F, 82% RH, 8 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 590.08 miles

I needed 4.73 miles to get over 100 running miles for July so I choose a loop route that I knew was over 5 miles. I ran out to Island Cottage Rd and came back on Edgemere Drive, Beach Ave and Greenleaf Rd. Someone knew me and yelled "DeWeaver" as I turned onto Greenleaf Rd. My splits were 8:59, 8:41, 8:42, 8:35, 8:44, 8:47 and 7:56 over the last 0.26 miles.

Sunday, 7/14/2024 to Saturday, 7/20/2024 - On XC in the Park

I walked twice this week, 4.70 miles.

I ran 6 times this week, 18.90 miles.

I didn't bike this week.

I took 53,618 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 CelsusSound S800C Bone Conduction Headphones from Tuesday. My Shokz OpenMove bone conduction headphones died and will not charge.

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 1481 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2024

4803 steps, 44/94 avg/max HR, 173.6 pounds, 10 floors climbed

Walk: 2.35 miles, 29:58, 12:46 pace, 60 feet total ascent, 87/100 avg/max HR, 118/192 avg/max cadence, 70F, 73% RH, 7 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 465.96 miles

I got out for a brisk walk on my usual "Out to Beach Ave" route. My pace was enough to make me sweat a bit. My splits were 12:31, 12:50 and 13:14 over the last 0.35 mile.

Monday, 7/14/2024

8765 steps, 43/136 avg/max HR, 171.6/169.6 pounds, 24 floors climbed

Run: 4.45 miles, 41:22, 9:18 pace, 86 feet total ascent, 123/139 avg/max HR, 153/165 avg/max cadence, 75F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 546.24 miles

It was warm and muggy ... but it was a run day so I got out for a run. I set up a nice and easy pace like usual. I could have taken a more tree shaded route but I wanted my "Out by the pier and around" route so I could see Lake Ontario. I was OK for 1/2 of the run until I came out of the Ontario Beach Park ... then I lapsed into a run/walk with 4 walk breaks. My splits were 9:20, 9:12, 9:08, 9:45 and 8:48 over the last 0.45 mile.

I tried out my new CelsusSound S800C bone conduction headphones today. My old Shokz OpenMove bone conduction headphones stopped charging. I think that the charging port got corroded from my sweat? They work but I have found out that they will only pair to one Bluetooth device (Garmin Venu OR Galaxy S24+) not two like the Shokz (my Garmin Venu AND Galaxy S24+) ... oh, well. But ... they only cost $40 and have a sealed magnetic charging port. The equivalent Shokz model is $130 (they were cheaper during Amazon's Prime Days though). It's a bit different but I can listen to music from EITHER the Garmin Venu or Spotify from the Galaxy S24+. 

Tuesday, 7/15/2024

8070 steps, 42/135 avg/max HR, 172.1/170.2 pounds, 12 floors climbed

Run: 4.15 miles, 38:12, 9:12 pace, 40 feet total ascent, 122/140 avg/max HR, 156/166 avg/max cadence, 75F, 78% RH, 6 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 560.39 miles

My legs were a bit tired from a pre-run workout with my darling wife, Christine, ;-). I set up a really nice and easy pace and kept to the shade of trees on the LOSP Trail. I really, really wanted to stop and walk but I didn't. My splits were 9:26, 9:19, 9:09, 9:03 and 8:16 over the last 0.15 mile.

The tornados continue in upstate NY. An EF0 hit Canadaigua and Virgil on Monday. My ex-wife lives in Canandaigua and lost power. There was golf ball sized hail in Farmington. My son in Macedon saw pea sized hail. There was a EF2 in Rome NY on Tuesday. News link here about EF0s on Monday and here about EF2 on Tuesday confirmation.

An interesting article came out on WHEC-10 TV about a Fleet Feet No Boundaries (No-Bo) graduate that ran every street in Monroe County ... which is 38 million steps over 4 years, link here.

Wednesday, 7/16/2024

11777 steps, 43/152 avg/max HR, 172.5/170.6/171.9 pounds, 37 floors climbed

Run: 4.65 miles, 41:14, 8:54 pace, 126/141 avg/max HR, 159/170 avg/max cadence, 72F, 88% RH, 5 mph SSW wind, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 565.04 miles

I got for my usual run at my usual pace on my usual "Out by the pier and around" route. I did kick it up though by making a little detour to get both shoes wet in Lake Ontario for a second. My splits were 8:56, 8:46, 9:06, 8:58 and 8:24 over the last 0.65 mile.

Run: 1.19 miles, 11:27, 9:39 pace, 154 feet total ascent, 139/157 avg/max HR, 153/174 avg/max cadence, 79F, 49% RH, 6 mph WNW wind, partly cloudy

Shoes: blue Salomon SpeedCross 4 - 282.1 miles

A well -deserved vanilla hot fudge with M&Ms sundae

Sprinting in the finish - photo by Barb Boutillier

Lucia's was the ice cream vendor after the race

Fleet Feet Rochester is celebrating 20 years in business this week with a series of free events. Tonight's event was titled On XC in the Park. It was a 2K trail race in Cobbs Hill Park with a variety of surfaces: grass, gravel, hills, single track with some roots and rocks thrown in for good measure. It was short enough to be not too tiring but long enough to get a bit of sweat worked up. I did OK ... I stayed upright. I hadn't run in Cobbs Hill Park for a while and it was just as hilly as ever. My splits were 10:14 and 6:19 over the last 0.19 mile ... a bit weird. I must have been sprinting into the chute! I was 49th out of 129, results here.

Thursday, 7/18/2024

7619 steps, 45/133 avg/max HR, 172.5/170.8 pounds, 9 floors climbed

Run: 4.45 miles, 40:10, 9:01 pace, 65 feet total ascent, 125/144 avg/max HR, 158/174 avg/max cadence, 68F, 68% RH, 12 mph W wind, partly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 569.49 miles

Deja vu ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. It was a bit different ... a bit cooler with a cool breeze. I was buzzed on the LOSP Trail by not 1, 2, 3 but 4 bicyclists who whizzed by without a word or bell. I was a bit miffed by the fourth one. I did spout off and yelled after them. I always announce myself by voice or bell when I'm on a bicycle and approach a runner or walker and most bicyclists that I encounter usually do. My splits were 9:03, 8:58, 9:07, 9:12 and 8:27 over the last 0.45 mile.

after

before

I performed watch band surgery on my Garmin Venu after it almost broke in half. It only took about 3 minutes to replace my watch band with a slightly longer watch band I found on Amazon for $6.95 plus tax. No worries ... it fits OK.

Friday, 7/19/2024

7857 steps, 43/138 avg/max HR, 172.4/171.0 pounds, 18 floors climbed

Run: 4.46 miles, 38:37, 8:38 pace, 90 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, sunny with not a cloud in the sky

Shoes: blue/yellow Brooks Glycerin GTS20 - 573.95 miles

I got out onto the my "Out to Dewey Ave and around" route a bit early this morning. It was a bit cooler and less humid than the last several days. All in all ... a beautiful day with not a cloud in the sky. BTW, I have been on vacation from Ricoh all week. It has been relaxing. I set up a nice and easy pace like usual. I seem to run a bit faster on this route. My splits were 54, 45, 35, 33 and 04 over the last 0.46 mile.

Saturday, 7/20/2024

4727 steps, 42/106 avg/max HR, 174.0/173.7 pounds, 18 floors climbed

Walk: 2.35 miles, 30:16, 12:53 pace, 55 feet total ascent, 90/114 avg/max HR, 123 avg cadence, 57F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Launch GTS8 - 468.31 miles

I got out early for a brisk walk on my usual "Out to Beach Ave" route. It was a bit cool, sunny and with not a cloud in the sky again. My splits were 12:52, 12:46 and 13:12 over the last 0.35 mile.

Three races of note today: The Shoreline 5K had 341 finishers, results here. The Shoreline Half had 371 finishers, results here and the Many on the Genny, a 45 mile trail race, had 102 finishers, results here.

Sunday, 7/7/2024 to Saturday, 7/13/2024 - Run Our River 5K - July

I walked twice this week, 4.0 miles.

I ran 6 times this week, 26.30 miles.

I didn't bike this week.

I took 65,220 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 1474 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/7/2024

7276 steps, 43/130 avg/max HR, 172.1/170.9 pounds, 10 floors climbed

Run: 3.15 miles, 29:15, 9:17 pace, 34 feet total ascent, 118/133 avg/max HR, 154/165 avg/max cadence, 64F, 83% RH, 5 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 518.64 miles

I woke up at 5 AM for some reason and couldn't go back to sleep so ... I read emails and Facebook for a while. I decided to get out earlier than usual on a weekend to see if it was any cooler than yesterday. I should have probably walked instead of ran for the 6th day in a row but ... I did take it easy and short on my "Out to Stutson St Overlook" route. My splits were 9:43, 9:24, 8:52 and 8:25 over the last 0.15 mile.

Monday, 7/8/2024

8752 steps, 45/111 avg/max HR, 171.8/171.4 pounds, 14 floors climbed

Walk: 2.35 miles, 30:43, 13:30 pace, 43 feet total ascent, 89/120 avg/max HR, 121/167 avg/max cadence, 43 feet total ascent, 64F, 88% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 461.96 miles

I didn't sleep well last night. I think the bedroom was too hot. So ... I tossed and turned. I looked at the clock and it was 5:19 AM. Alexa "woke" me at 5:20 AM. Today was a walk day after 6 run days. I got out on my usual "Out to Beach Ave" route. No worries ... I do what I do. My splits were 13:36, 13:27, 13:19 over the last 0.35 mile.

Tuesday, 7/9/2024

10724 steps, 45/145 avg/max HR, 173.3/173.0/173.2 pounds, 19 floors climbed

Walk: 1.65 miles, 26:50, 16:16 pace, 7 feet total ascent, 72/83 avg/max HR, 110/124 avg/max cadence, 70F, 83% RH, 7 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 463.61 miles

I got out for a little walk on my "Out to Ling Rd" route. I thought about a fellow trail runner, Frank Colavecchia, who passed away unexpectedly recently, obit here. I didn't go to his calling hours yesterday afternoon and evening. But ... I did think about him when I walked at an easy pace and listened to the birds chirp. Run onward, Frank ... and go find a sangwich (he was found of posting that after a run).

Tonight was the Run Our River 5K - July down at the Corn Hill Plaza near the Blue Cross Arena. The weather conditions were 81F, 72% RH, calm, cloudy.

Run: 0.6 mile, 5:42, 9:27 pace, 0 feet total ascent, 113/123 avg/max HR, 151/161 avg/max cadence

Shoes: blue/yellow Brook Glycerin GTS20 - 519.24 miles

Run: 2.85 miles, 23:52, 8:22 pace, 10 feet total ascent, 137/148 avg/max HR, 158/168 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 522.09 miles

I got out for a little 0.6 mile warm up run. It was enough to figure that it was as humid AF. Anyway .. there was a closed gate at the start of our usual course so it was shortened to 2.85 miles. And ... we were off! I struck up the best race pace I could at the start. I eased into the race ... eased off a bit in mile 2 (I thought) ... and picked up it up in mile 3. No worries. My splits were 8:30, 8:24 and 8:09 over the last 0.85 mile. I did OK ... my chip time was 23:49, 48th out of 105, 7th out of 11 in my M 60-69 age group, results here.

Wednesday, 7/10/2024

10286 steps, 45/128 avg/max HR, 173.7/171.5 pounds, 13 floors climbed

Run: 4.45 miles, 42:40, 9:33 pace, 63 feet total ascent, 115/130 avg/max HR, 152/163 avg/max cadence, 73F, 83% RH, 7 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 526.54 miles

It was warm and humid out this morning. I felt very sluggish as I struck up a very easy pace. Wow ... it felt like I swam rather than ran! I even had to walk a few times to catch my breath. My splits were 9:54, 9:56, 9:46, 9:08 and 8:40 pace.

Thursday, 7/11/2024

8212 steps, 42/136 avg/max HR, 174.4/172.7 pounds, 17 floors climbed

Run: 4.45 miles, 8:42 pace, 67 feet total ascent, 121/139 avg/max HR, 157/167 avg/max cadence, 70F, 88% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 530.99 miles

It was warm and humid again this morning but it was a run day so I ran. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I had to stop to tie my left shoe at mile 3.15 mile so I pressed Stop on my Venu. I thought I pressed Start but ... I didn't. I didn't check it until I was almost done ... Oops!!! I really ran it and it was at a good pace too! Either it was a bit less humid or I am getting used to the humidity. I still drip with sweat when I get done!

Friday, 7/12/2024

9155 steps, 45/136 avg/max HR, 173.7/172.2 pounds, 28 floors climbed

Run: 4.55 miles, 39:54, 8:46 pace, 64 feet total ascent, 124/140 avg/max HR, 157/168 avg/max cadence, 68F, 88% RH, 5 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 535.54 miles

I got out a bit later than usual for my usual "Out by the pier and around" route. Nothing unusual on the route that I know like the back of my hand. My splits were 9:09, 8:47, 8:48, 8:44 and 8:00 over the last 0.55 mile.

Saturday, 7/13/2024

10815 steps, 44/140 avg/max HR, 172.8/170.3 pounds, 20 floors climbed

Run: 6.25 miles, 55:40, 8:54 pace, 126/142 avg/max HR, 157/165 avg/max cadence, 70F, 88% RH, 5 mph WSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 541.79 miles

My Shokz OpenMove headphones wouldn't turn on. WTF? I got out a bit after 8 AM on my "Out by LOSP Trail" route. It was a bit weird running without music. I ran for years without music and the difference was a bit jarring. Anyways ... I endured a nice out and back on the mostly tree shaded route. My splits were 9:12, 8:52, 8:50, 8:53, 9:03, 8:45 and 8:11 over the last 0.25 mile.

It appears that the charging connector on Shokz OpenMove is very iffy now. It had been fine up to now  ... what changed???. I tried different cords and chargers. The red charging light only very briefly came on so it isn't charging at all.

Well ... it appeared that Trump survived an assassination attempt in Butler PA this evening. One spectator was killed and another shot behind Trump. There will be a lot of conspiracy theories floated. How did someone get within 400-500 feet of the stage on an exposed rooftop without being noticed? How convenient that the shooter, a 20 year white male Republican was killed? How wasn't Trump hustled into a car immediately instead after 2:07? How photogenic was it that he was almost posed with his bloodied right ear, blood streaks on his face with his fist up and yelled "Fight, fight, fight"? Whatever ... I still can't wait to vote for Biden/Harris and BLUE down ballot in November!