Sunday, 12/15/2024 to Saturday, 12/21/2024

I walked once this week, 1.65 miles.

I ran 6 times this week, 27.31 miles.

I didn't bike this week.

I took 63,032 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 67-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 1635 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/15/2024

7393 steps, 49/140 avg/max HR, 169.9 pounds, 13 floors climbed

Run: 4.45 miles, 39:04, 8:46 pace, 128/143 avg/max HR, 157/167 avg/max cadence, 36F, 75% RH, 7 mph SSE wind, wind chill 31F, light mist

Shoes: blue/green Brooks Glycerin GTS20 - 485.93 miles

I didn't get out until before the Bills - Lions game but I did get out. I thought about a "Out to Dewey Ave" route for a 5K but turned right onto Dewey Ave for a longer "Out to Dewey Ave and around" route. Just getting out there and getting it done! My splits were 9:04, 8:55, 8:43, 8:43 and 8:06 over the last 0.45 mile.

Monday, 12/16/2024

8971 steps, 47/135 avg/max HR, 171.9 pounds, 16 floors climbed

Run: 3.25 miles, 28:59, 8:55 pace, 126/141 avg/max HR, 157/168 avg/max cadence, 45F, 70% RH, 12 mph S wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 489.18 miles

I decided that I needed sleep instead of getting up to get out for a run. But ... I needed a run so I got out after work on a slightly modified "Out to Dewey Ave" route. I set up a slower pace than usual but I got it done. My splits were 9:12, 8:46, 9:01 and 7:58 over the last 0.25 mile.

Tuesday, 12/17/2024

7561 steps, 44/136 avg/max HR, 171.4/170.0 pounds, 19 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 129/139 avg/max HR, 157/166 avg/max cadence, 45F, 66% RH, 21 mph W wind, wind chill 37F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 493.73 miles

I slept in again but got out for a nice run on my "Out by the pier and around" route before lunch. I felt like I was running in quicksand so I was surprised by a 8:48 pace. I guess I just kept running. I did almost run out of energy in mile 4 with the wind in my face. My splits were 8:58, 8:29, 8:51, 9:05 and 8:27 over the last 0.55 mile.

Wednesday, 12/18/2024

12848 steps, 44/145 avg/max HR, 171.1/170.3 pounds, 10 floors climbed

Run: 5.16 miles, 45:46, 8:53 pace, 134/151 avg/max HR, 158/169 avg/max cadence, 37F, 81% RH, 5 mph S wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 498.89 miles

I needed to go a bit long so I ran my "Out to Island Cottage Rd" route. I either saw two walkers or the same one twice on the out and back route. Out there ... got it done ... it's what I do. My splits were 8:56, 9:04, 8:58, 8:50, 8:46 and 7:45 over the last 0.16 mile.

Thursday, 12/19/2024

13330 steps, 43/139 avg/max HR, 170.8/170.4 pounds, 18 floors climbed

Run: 4.55 miles, 41:30, 9:07 pace, 130/145 avg/max HR, 157/164 avg/max cadence, 34F, 64% RH, 15 mph NW wind, wind chill 25F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 503.44 miles

So ... my 6th day in a row of running ... I decided to run my "Out by the pier and around" route. I set up a gentle and easy pace. I didn't push ... just one foot in front of the other. My splits were 9:20, 9:02, 9:11, 9:11 and 8:39 over the last 0.55 mile. 

Friday, 12/20/2024

3580 steps, 50/132 avg/max HR, 171.1/174.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:19 pace, 110/141 avg/max HR, 114/141 avg/max cadence, 30F, 86% RH, 13 mph ENE wind, wind chill 21F, light snow

Shoes: blue Brooks Launch GTS8 - 539.61 miles

I got out for a walk on my "Out to Lake Ave" route which kept me over any roads. There had a light misty wet snow falling all day. The sidewalks and the LOSP Trail were a bit crunchy. I only almost slipped twice. But ... I still kept a brisk pace. I did think about my old and trusty "screw" shoes though! My splits were 13:19 and 13:18 over the last 0.65 mile.

Saturday, 12/21/2024

9349 steps, 47/137 avg/max HR, 174.0/173.3 pounds, 14floors climbed

Run: 5.35 miles, 51:14, 9:34 pace, 129/141 avg/max HR, 153/166 avg/max cadence, 19F, 73% RH, 13 mph NW wind, wind chill 8F, light snow

Shoes: blue Salomon SpeedCross 4 shoes: 287.45 miles

I was greeted with about 2 to 3 inches of fluffy snow when I stepped outside. It was colder so the wet snow of yesterday had most likely frozen a bit on the sidewalks and the LOSP Trail. I chose almost all my cold weather gear for warmth and my Salomon SpeedCross 4 trail shoes for traction. I headed out on my "Out to Island Cottage Rd" route to keep off the roads. The wind was a bit chilly on the way out as I crunched through the snow ... brr! It was better when I turned and had a tailwind. My pace was slow, careful and steady. Boom ... done! My splits were 9:52, 9:53, 9:38, 9:28, 9:15 and 8:55 over the last 0.35 mile.