Sunday, July 14, 2024

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.


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.
Posted by at No comments:
Labels: , ,
Subscribe to: Posts (Atom)