I ran 6 times this week, 22.19 miles.
I didn't bike this week.
I took 58,486 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 1628 day steak (4 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/7). There were more than a few days when a mile was all I could walk or limp.
Sunday, 12/8/2024
6333 steps, 42/143 avg/max HR, 166.6/166.7 pounds, 12 floors climbed
Run: 3.15 miles, 27:58, 8:52 pace, 131/147 avg/max HR, 157/170 avg/max cadence, 45F, 66% RH, 14 mph W wind, wind chill 39F, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 461.29 miles
I got for another 5K on my "Out to Clematis St" route. I coughed a bit but I kept at it even though I kind of wanted to stop to take a walk to catch my breath. I got it done though. My splits were 8:57, 8:57, 8:50 and 8:01 over the last 0.15 mile.
Monday, 12/9/2024
8131 steps, 43/143 avg/max HR, 167.4/166.8 pounds, 12 floors climbed
Run: 3.15 miles, 27:59, 8:52 pace, 133/149 avg/max HR, 160/169 avg/max cadence, 37F, 75% RH, 9 mph E wind, wind chill 31F, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 464.44 miles
I slept in for a hour after my Alexa alarm went off at 5:20 AM but I still out before work for a nice "Out to Dewey Ave" route. It was a bit of a struggle. I still coughed a bit during the run. My splits were 9:01, 8:55, 8:50 and 7:58 over the last 0.15 mile.
Tuesday, 12/10/24
13606 steps, avg/max HR, 169.1/168.1 pounds, 19 floors climbed
Run: 4.45 miles, 39:36, 8:54 pace, 133/151 avg/max HR, 158/167 avg/max cadence, 45F, 87% RH, 3 mph S wind, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 468.89 miles
Well .. back to getting up and out by 6 AM ... OK 6:15 AM ... ish. I thought of running a 5K but turned and ran my "Out by the pier and around" route instead. My splits were 9:15, 8:53, 8:49, 8:46 and 8:36 over the last 0.45 mile.
Wednesday, 12/11/2024
11647 steps, 43/144 avg/max HR, 169.9/168.6 pounds, 14 floors climbed
Run: 5.15 miles, 46:22, 9:00 pace, 128/144 avg/max HR, 157/168 avg/max cadence, 45F, 93% RH, calm, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 474.04 miles
I almost ran my "Out to Dewey Ave and around" route but decided to go straight across Dewey Ave and pushed it to my "Out to Island Cottage Rd" route. No worries ... just more miles. My splits were 9:02, 9:08, 9:06, 9:00, 8:51 and 8:06 over the last 0.15 mile.
Thursday, 12/12/2024
5615 steps, 43/142 avg/max HR, 171.6/171.3 pounds, 15 floors climbed
Run: 3.15 miles, 29:23, 9:19 pace, 137/165 avg/max HR, 157/172 avg/max cadence, 27F, 86% RH, 18 mph W wind, wind chill 14F, light snow
Shoes: blue/green Brooks Glycerin GTS20 - 477.19 miles
My Garmin Venu was at 4% so I waited a while so it could charge up before I headed out for this run. It was colder, windier and a dusting of snow had fallen overnight. I definitely felt the wind when I turned into it ... brr!!!!! I could barely see with the wind-blown snow in my face. It was better once I turned onto Greenleaf Rd. There wasn't any ice underneath the dusting of snow on the LOSP Trail, the sidewalks or road but I kept a cautious pace anyways. My splits were 9:35, 9:25, 9:04 and 8:38 over the last 0.15 mile.
Friday, 12/13/2024
7169 steps, 44/109 avg/max HR, 170.4 pounds, 10 floors climbed
Walk: 1.15 mile, 15:14, 13:13 pace, 105/114 avg/max HR, 118/140 avg/max cadence, 19F, 67% RH, 9 mph WSW wind, wind chill 10F, cloudy
Shoes: blue/green Brook Glycerin GTS20 - 478.34 mile
I slept in, got busy at Ricoh (and L3Harris), had supper (pizza), got watching Outlander and almost forgot about my daily exercise ... but I didn't forget ... and got "Out for a Walk". It was a bit chilly since I didn't change and just went out with sweatpants and sweatshirt. But ... I got out.
Saturday, 12/14/2024
5955 steps, 49/145 avg/max HR, 170.6/171.5 pounds, 13 floors climbed
Run: 3.14 miles, 25:42, 8:11 pace, 140/151 avg/max HR, 162/172 avg/max cadence, 18F, 67% RH, 8 mph WSW wind, wind chill 8F, sunny
Shoes: blue/green Brooks Glycerin GTS20 - 481.48 miles
Today was the start of my 14th Freezeroo 6 race series. The Freezeroo series have been going on at the Greater Rochester Running Club for 25 years now. It's what I do ... I run races to keep my competitive juices flowing. I may have lost a step or two but I get out there and get it done as best as I can on that particular day.
Today's venue was the Northstar Christian Academy on Lyell Ave. It was my 10th at this venue so I knew the course ... just an out and back. Today's weather was a bit nippy at 18F so I stayed inside and talked to Andy Ciaio, Laura Ciaio, Prem Kumar and Tom Butler until about 10 minutes before the race. I didn't take a warm up run but stretched instead.
And we were off!!! I slowly got up to a semblance of a race pace. My breathing was off a bit since I still have a cough from my almost 3 week old bout with whatever crud that I got sick with. It sucked but I kept running as best I could. The footing was OK with just a little need to be careful on some snow or ice spots. I just concentrated on getting it done. The halfway turn ... time to go back ... I slowed a bit but kept going ... 1 mile ... through the park ... back through the buildings ... and done in 25:38 chip time!
I did OK. I was 53rd out of 124, 3rd out of 8 in my M 65-69 age group, results here. My splits were 8:20, 8:04, 8:12 and 7:43 over the last 0.14 mile.
