I ran 5 times this week, 19.62 miles.
I didn't bike this week.
I took 62,950 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.
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 1530 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/31). There were more than a few days when a mile was all I could walk or limp.
Sunday, 9/1/2024
7355 steps, 43/139 avg/max HR, 172.4/170.5 pounds, 13 floors climbed
Run: 4.45 miles, 40:47 9:10 pace, 81 feet total ascent, 126/143 avg/max HR, 151/168 avg/max cadence, 77F, 69% RH, 13 mph W wind, partly cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 119.55 miles
I got out a bit late on my "Out to Dewey Ave and around" route. Several things contributed to a "bonked" (IMO) run: a bit too hot, a bit too humid and not enough food in my belly. I lasted 3 miles before I had to walk several times in mile 4. My splits were 8:48, 8:26, 8:51, 10:55 and 8:22 over the last 0.45 mile.
Monday, 9/2/2024
9916 steps, 42/141 avg/max HR, 174.1/172.8 pounds, 27 floors climbed
Run: 4.45 miles, 38:37, 8:40 pace, 69 feet total ascent, 127/145 avg/max HR, 160/170 avg/max cadence, 59F, 77% RH, 6 mph NW wind, partly cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 124.00 miles
I got out a bit after 8 AM for my usual "Out by the pier and around" route. It was cooler and windier than yesterday so I ran a bit better. The gusty NW wind slowed me down a bit when I ran along the boardwalk at the Ontario Beach Park. There were a couple of volleyball courts being set up on the beach. I wouldn't want to be on the other end of any wind-aided spikes! I saw the same two walkers that I sometimes see on the weekend. These two guys loop the other way so I saw them twice. My splits were 8:59, 8:46, 8:50, 8:31 and 7:46 over the last 0.45 mile.
Tuesday, 9/3/2024
8625 steps, 41/113 avg/max HR, 173.4/173.2 pounds, 12 floors climbed
Walk: 2.35 miles, 30:32, 12:58 pace, 58 feet total ascent, 102/119 avg/max HR, 124/198 avg/max cadence, 46F, 87% RH, 6 mph WSW wind, clear
Shoes: blue Brooks Launch GTS8 - 489.46 miles
It turned chilly overnight! Alexa told me that it was 47F after it woke me up at 5:20 AM. So ... I found my long sweatpants and a long sleeve tech before I headed out. I chose a walk on my usual "Otu to Beach Ave" route after 5 running days in a row. I put on my Noxgear Tracer2 lighted vest since it was a bit dark. My splits were 12:39, 12:59 and 13:47 over the last 0.35 mile.
Wednesday, 9/4/2024
7231 steps, 43/143 avg/max HR, 174.4/173.1 pounds, 13 floors climbed
Run: 4.45 miles, 38:10, 8:34 pace, 66 feet total ascent, 130/155 avg/max HR, 158/168 avg/max cadence, 52F, 82% RH, 3 mph WSW wind, clear
Shoes: blue/green Brooks Glycerin GTS20 - 128.45 miles
I got out on my "Out to Dewey Ave and around" route. Why? It's what I do so I just get up and do it. I set up a nice and easy pace ... and held it even though I wanted to walk a bit. My splits were 9:00, 8:41, 8:20, 8:30 and 8:05 over the last 0.45 mile.
Thursday, 9/5/2024
11862 steps, 41/140 avg/max HR, 173.8/172.1 pounds, 11 floors climbed
Run: 5.15 miles, 43:43, 8:29 pace, 46 feet total ascent, 129/144 avg/max HR, 159/171 avg/max cadence, 54F, 88% RH, 3 mph S wind, clear
Shoes: blue/green Brooks Glycerin GTS20 - 133.60 miles
I got out on my longer "Out to Island Cottage Rd" route. I pushed the pace a bit since I was pretty sure (after a half mile) that I had forgot to lock the front door. No worries ... Greenleaf Meadows is a very quiet apartment complex. My splits were 8:56, 8:35, 8:27, 8:18, 8:18 and 7:39 over the last 0.15 mile.
Friday, 9/6/2024
5049 steps, 41/97 avg/max HR, 172.9 pounds, 12 floors climbed
Walk: 2.35 miles, 31:18, 13:19 pace, 59 feet total ascent, 87/106 avg/max HR, 121/190 avg/max cadence, 59F, 72% RH, 5 mph SW wind, partly cloudy
Shoes: blue Brooks Launch GTS8 - 491.81 miles
I got for my usual walk on the day before a race. I really thought about just running a 5K but I wanted to do what I usually do so I wouldn't think about it while I raced the Heritage Hero 5K tomorrow. So ... I walked my usual "Out to Beach Ave" route. My splits were 13:37, 13:07 and 13:01 over the last 0.35 mile.
Saturday, 9/7/2024
12912 steps, 41/151 avg/max HR, 173.6 pounds, 28 floors climbed
Run: 6.27 miles, 52:24, 8:22 pace, 217 feet total ascent, 136/159 avg/max HR, 161/175 avg/max cadence, 57F, 89% RH, 10 mph WSW wind, drizzle
Shoes: blue/green Brooks Glycerin GTS20 - 139.87 miles
Today's was the 9th of the 12 races in the 2024 Greater Rochester Running Club (GRRC) Rochester Runner of the Year (RROY) series. I raced the first 6 and missed the last 2 (the Black Diamond Express Half Marathon on 8/25 and the Oaktree 5K on 9/1). My reasons were too long (the half marathon) and too far (all the way to Geneseo). Today was the Heritage Hero 10K. It's held over at Sunbreeze so it was a short 10 minute drive. It had rained all night and there was a slight drizzle at race start.
And ... we were off! I didn't run a warm up so I started a bit slow. The race route (an out and back) took us out down into the Durand Eastman Park so I enjoyed the downhill and picked up my pace. I saw that I was 13th at the turn. I slowed a bit on the uphill back up to Seabreeze but I didn't break into a walk. I just kept on running ... and done in 52:24!
