Sunday, 5/19/2024 to Saturday, 5/25/20024 - Lilac 10K, Sunset House 5K

I walked once this week, 2.35 miles.

I ran 8 times this week, 28.80 miles.

I didn't bike this week.

I took 72,394 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 1425 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/18). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/19/2024

15019 steps, 46/147 avg/max HR, 167.8/166.2 pounds, 24 floors climbed

Run: 6.29 miles, 54:41, 8:42 pace, 102 feet total ascent, 138/150 avg/max HR, 157/168 avg/max cadence, 69F, 62% RH, 5 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 334.36 miles

Today's race was my 12th Lilac 10K. It's a course that I love to hate with a slight down start with a slight uphill finish. I had to leave a bit early because I had to pick up my bib and race shirt and then troup my race shirt back to my Trax. I was unpleasantly surprised to find that the parking fee at the Al Siegl Center had increased to $5 to $10 ... I didn't want to pay but it was convenient, so I paid it. I just nicely had enough time to stretch but not for a warm up run.

And ... we were off! I settled into a nice and easy race pace. The first 5K was easy. Then ... the second 5K ... not so much. I just kind of melted into several walk/run periods. Oh well! I sucked it up and tried the best I could. And done! 

I did OK ... 225th out of 788, 4th out of 20 in my M 65-69 age group, results here. My splits tell the tale: 8:16, 8:20, 8:18, 9:02, 9:16, 9:01 and 8:41 over the last 0.29 mile. 

Monday, 5/20/2024

11197 steps, 43/134 avg/max HR, 167.2/165.7 pounds, 27 floors climbed

Run: 4.55 miles, 42:45, 9:23 pace, 85 feet total ascent, 122/137 avg/max HR, 153/160 avg/max cadence, 61F. 88% RH, 6 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 338.91 miles

I didn't sleep well last night. Our cat, Nebula, decided to spend the night nestled in front of me instead of behind me. It might not seem like much ... but it did disturb me. I got out for run ... it was sluggish ... but it was a run. I put one foot in front of the other and got it done. My splits were 9:36, 9:19, 9:31, 9:22 and 8:58 over the last 0.55 mile.

Tuesday, 5/21/2024

9680 steps, 45/142 avg/max HR, 167.2/165.7 pounds. 18 floors climbed

Run: 4.55 miles, 40:19, 8:51 pace, 79 feet total ascent, 128/145 avg/max HR, 157/165 avg/max cadence, 66F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 343.46 miles

Our first rose of the season!

I got out for my usual run on my usual "Out by the pier and around" route at my usual pace. I was about 10 minutes earlier though ... a bit unusual. My splits were 9:11, 8:44, 8:50, 8:52 and 8:30 over the last 0.55 mile.

Wednesday, 5/22/2024

10266 steps, 44/139 avg/max HR, 167.9/166.1 pounds, 15 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 79 feet total ascent, 127/142 avg/max HR, 156/163 avg/max cadence, 70F, 69% RH, 8 mph SW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 348.01 miles

I didn't sleep well but it was a run day so I got up, got dressed and got out to do what I do. I set up a nice and easy on my usual "Out by the pier and around" route. My splits were 9:03, 8:42, 8:43, 8:50 and 8:37 over the last 0.55 mile.

Thursday, 5/23/2024

10906 steps, 47/138 avg/max HR, 169.1/167.9 pounds, 12 floors climbed

Run: 4.45 miles, 38:26, 8:38 pace, 59 feet total ascent, 123/139 avg/max HR, 157/167 avg/max cadence, 63F, 72% RH, 8 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 352.46 miles

I decided I needed a change of scenery for today's run so I turned right onto the LOSP Trail to run on my "Out to Dewey Ave" route. I set up my usual nice and easy pace. My splits were 8:59, 8:44, 8:27, 8:36 and 8:07 over the last 0.45 mile.

Friday, 5/24/2024

5325 steps, 44/93 avg/max HR, 170.0/169.5 pounds, 10 floors climbed

Walk: 2.35 miles, 33:13, 14:08 pace, 51 feet total ascent, 80/98 avg/max HR, 115 avg cadence, 54F, 77% RH, 8 mph WSW wind, sunny

Shoes: blue Brooks Launch GTS8 - 441.05 miles

I took a walk like usual on the day before a race. I was a bit stiff at first as I set out on my "Out to Beach Ave" route. I loosened up on mile 2. My splits were 14:46, 13:32 and 14:05 over the last 0.35 mile.

Saturday, 5/25/2024

10001 steps, 44/148 avg/max HR, 170.9/170.6 pounds, 9 floors climbed

Today's race was a Rochester Runner of the Year (RROY) race, the 3rd of 12 for 2024. I signed up on Monday. I ran this race in 2018 and 2019 and finished in 23:20 and 24:08. It was only a 10 minute (if that) drive to the race venue at the corner of Cooper Rd and Titus Ave in Irondequoit. The weather conditions were 59F, 75% RH, 3 mph S wind, cloudy.

Run: 1.2 miles, 10:58, 9:08 pace, 13 feet total ascent, 118/128 avg/max HR, 153/161 avg/max cadence, 

Shoes: blue/yellow Brooks Glycerin GTS20 - 442.25 miles

Run: 3.20 miles, 25:14, 7:54 pace, 35 feet total ascent, 140/150 avg/max HR, 160/170 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 445.45 miles

I got out for a nice and easy warm up run with plenty of time to cool down. I carried water because I was a bit parched from my warm up. And ... we were off! I settled into a not so easy race pace. I worried about going out too fast ... but it was too late now, lol. I picked off a few runners and seemed to pick up my pace. I just concentrated on my stride, pumping my arms a bit and taking a few sips of water ... and repeat. I crossed Cooper Rd ... still no mile 3 marker ... mile 3 ... suck it up ... timer at 25:00 ... and done in 25:14. Not bad!

I did OK, results here. I was 36th out of 265, 2nd out of 12 in my M 65-69 age group. My splits were 8:01, 7:56, 7:51 and 7:19 over the last 0.20 mile. Wow, a nice negative split! I haven't seen 2 mile splits in a row under 8 in a while!