I ran 5 times this week, 20.82 miles.
I didn't bike this week.
I took 65.157 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.
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 1614 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/23). There were more than a few days when a mile was all I could walk or limp.
Sunday, 11/24/2024
7186 steps, 46/140 avg/max HR, 12 floors climbed
Run: 4.45 miles, 37:59, 8:31 pace, 127/142 avg/max HR, 159/201 avg/max cadence, 43F, 65% RH, 13 mph W wind, wind chill 37F, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 435.32 miles
I got out a bit late for a run on my "Out to Dewey Ave and around" route. My right heel ached a bit more than yesterday. I set up a really nice and easy pace at first. I remembered that "the first mile lies" so I kept running. The ache slowly went away so I hiked up my pace. My splits were 9:08, 8:42, 8:16, 8:27 and 7:37 over the last 0.45 mile.
Monday, 11/25/2024
10195 steps, 46/129 avg/max HR, 14 floors climbed
Run: 4.55 miles, 41:00, 9:00 pace, 121/133 avg/max HR, 158/203 avg/max cadence, 30F, 93% RH, 3 mph WSW wind, clear
Shoes: blue/green Brooks Glycerin GTS20 - 439.87 miles
I got out for a run on my usual "Out by the pier and around" route. I put in the motions and the run got done. My right heel just kind of nags me but it goes away after a mile or so. My splits were 9:11, 8:51, 9:04, 9:05 and 8:40 over the last 0.55 mile.
Tuesday, 11/26/2024
7795 steps, 45/88 avg/max HR, 10 floors climbed
Walk: 1.65 miles, 21:29, 13:01 pace, 78/98 avg/max HR, 119/191 avg/max cadence, 45F, 57% RH, 22 mph W wind, wind chill 37F, cloudy
Shoes: blue Brooks Launch GTS8 - 529.96 miles
Work at Ricoh (and by extension L3Harrs) was busy today so I got out after work for a brisk walk on my "Out to Lake Ave" route. This route keeps me off any roads as much as possible. The wind was brisk so I set a brisk pace. My splits were 13:05 and 12:55 over the last 0.65 mile.
Wednesday, 11/27/2024
9958 steps, 46/103 avg/max HR, 14 floors climbed
Walk: 2.35 miles, 31:43, 13:30 pace, 87/102 avg/max HR, 120/136 avg/max cadence, 36F, 55% RH, 14 mph WSW wind, wind chill 27F, cloudy
Shoes: blue Brooks Launch GTS8 - 532.31 miles
I got out in the dark, wind and cold for a walk on my usual "Out to Beach Ave" route. Brr! Did I mention that it was dark, windy and cold? Well ... it was! My splits were 13:51, 13:12 and 13:22 over the last 0.35 mile.
Thursday, 11/28/2024
13351 steps, 46/143 avg/max HR, 171.7/171.4 pounds, 20 floors climbed
Today's race was my 20th Thanksgiving race from when I started running race in 2005 (6 Newark Turkey Day 5 Mile Run, 1 Turkey Trot, 9 Race with Grace 10K 2.0, 1 Race with Grace 10K Virtual (Covid) and 3 Rack with Grace 10K 3.0). My first race was the 2005 Newark Turkey Day 5 Mile Run in fact. Today's weather was excellent running weather ... for November ... 37F, mild wind and a light mist.
Run: 1.01 miles, 9:54, 9:51 pace, 110/117 avg/max HR, 150/156 avg/max cadence, 37F, 87% RH, 9 mph E wind, light mist
Shoes: blue/green Brooks Glycerin GTS20 - 440.88 miles
Run: 6.26 miles, 51:50, 8:16 pace, 133/148 avg/max HR, 161/172 avg/max cadence, 37F, 87% RH, 5 mph ENE wind, light mist
Shoes: blue/green Brooks Glycerin GTS20 - 447.14 miles
I got for a really nice and easy warm up run of 4 laps around the church. Nothing strenous. I took off my running jacket and get ready to race. And we were off! I got up to an easy race pace and settled in. I pushed the pace after a few miles. I just concentrated on swinging my arms and stretching out with my legs instead of just plodding. I kept with the same runners for most of the race ... then I slowly passed them. I turned into the church and saw that the clock was below 52:00. And done in 51:45 chip time!
I did OK. I was 94th out of 319 and 6th out of 30 in my M 60-69 age group, results here. I checked manually and found that I would have been 5th in a M 65-69 group (if there was one). It wasn't my fastest 10K of 2024 but it was respectable. My splits were 8:29, 8:36, 8:18, 8:24, 8:04, 7:58 and 7:34 over the last 0.26 mile. There were 368 finishers in the 5K.
Friday, 11/29/2024
8366 steps, 41/135 avg/max HR, 171.9/169.1 pounds, 21 floors climbed
Run: 4.55 miles, 39:53, 8:46 pace, 123/137 avg/max HR, 157/168 avg/max cadence, 36F, 55% RH, 16 mph WSW wind, wind chill 27F, partly cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 451.69 miles
I got for a sunny but cold, windy and chilly run on my usual "Out by the pier and around" route. The wind was really chilly whenever I ran into it. Brrrrrr!!! My splits were 9:00, 8:48, 8:50, 8:50 and 8:02 over the last 0.55 mile.
Saturday, 11/30/2024
8306 steps, 41/134 avg/max HR, 171.7/170.6 pounds, 20 floors climbed
Run: 4.45 miles, 39:24, 8:51, 124/140 avg/max HR, 158/168 avg/max cadence, 32F, 64% RH, 16 mph WSW wind, wind chill 22F, partly cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 456.14 miles
I slept like crap due to coughing from a frog in my throat. I didn't get to sleep around 1:30 AM and got some interrupted sleep until 8 AM. I had to run 1.6 miles to get to 100 miles for the month of November so I got up the gumption and the will to go out for the run that I needed. It was cold and windy when I stepped out. I set up an easy pace on what I told my darling wife (Christine thought I was crazy) was going to be a 5K ... well I turned right on Dewey Ave and ran my "Out to Dewey Ave and around" route. No worries. I stretched a bit and went inside.
Well ... my lovely Christine and I got married 12 years ago today!
Well ... it's end of November so it's stat time!
I took 10 walks in November for 18.51 miles, 1.85 miles/walk and 84 walks so far in 2024 for 163.99 miles, 1.95 miles/walk.
I took 24 runs in November for 102.86 miles, 4.29 miles/run and 282 runs so far in 2024 for 1246.89 miles for 4.42 miles/run.
I ran 3 races in November and 23 races so far in 2024.
11/2 Grocery Run 10K, 50:21, 8:06 pace (fastest 10K in 2024), 66th out of 245, 4th out of 10 in my M 65-69 age group, 40F, 76% RH, 8 mph WSW wind, wind chill 35F, partly cloudy
11/16 Bound for the Hounds 6 Hours, Half Marathon in 2:04:06, 9:26 pace, 39F, 70% RH, calm, sunny (then I walked it in for 6 laps in 2:19:02, 10:26 pace)
11/28 Race with Grace 10K, 51:45, 8:21 pace, 94th out of 319, 6th out of 30 in my M 60-69 age group (5th in the non-existent M 65-69 age group), 37F, 87% RH, 5 mph ENE wind, light mist
I took 266.195 steps in November and 2,995,487 steps so far in 2024.
