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.