I ran 6 times this week, 29.39 miles.
I didn't bike this week.
I took 72,687 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 1649 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/28). There were more than a few days when a mile was all I could walk or limp.
Sunday, 12/29/2024
15332 steps, 49/134 avg/max HR, 169.8/167.9 pounds, 43 floors climbed
Run: 10.05 miles, 1:33:54, 9:21 pace, 127/136 avg/max HR, 152/165 avg/max cadence, 54F, 82% RH, 10 mph SSE wind, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 532.39 miles
I decided that I would make an effort to get to 100 miles for December so ... I went out for 10 miles. It probably wasn't a great idea but I went for it and got it. I decided to run my 15K route (The LOSP Trail out to Island Cottage and then up and down it plus tack and out to Ling Rd. I held my "get it done" pace until mile 7, struggled a bit for a couple of mile and then just "got it done". I was beat. My splits were 9:08, 9:16, 9:14, 9:05, 9:04, 9:06, 9:03, 9:57, 10:10 and 9:24.
Monday, 12/30/2024
14759 steps, 50/137 avg/max HR, 169.9/168.9 pounds, 17 floors climbed
Run: 4.55 miles, 44:15, 9:43 pace, 123/142 avg/max HR, 154 avg cadence, 48F, 57% RH, 23 mph SW wind, wind chill 41F, cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 546.94 miles
I got out for a run on my usual "Out by the pier and around" route. My legs were tired from my long run yesterday so my pace was down to a mere shuffle ... but ... I got it done. The winds were busy blowing out the warmth of yesterday. The high yesterday was 63F at 9 PM! It'll be in the low 30s by tonight. Anyway ... my splits were 9:51, 9:24, 9:50, 10:05 and 9:11 over the last 0.55 mile.
Tuesday, 12/31/2024
4951 steps, 44/111 avg/max HR, 171.8/171.5 pounds, 6 floors climbed
Walk: 1.65 miles, 23:07, 14:01 pace, 98/116 avg/max HR, 110/181 avg/max cadence, 45F, 66% RH, 12 mph ESE wind, wind chill 30F, partly cloudy
Shoes: blue/green Brooks Glycerin GTS20 - 548.59 miles
My running spreadsheet told me that I had 96.75 running miles for the month of December. My mind said "Go out for 3.3 miles more to get to 100 miles and keep your streak alive ... do it!". My left knee and achy rest of my body said "You are crazy to run if you want to run Freezeroo #2 tomorrow". I thought more than a couple minutes ... and decided to listen to my body and take a walk on my "Out to Ling Rd" route. My left knee loosened up after a mile and I even thought of just hitting "Stop" on the walk and switching to a "Run". But ... I finished my walk and went inside. My splits were 14:34 and 13:10 over the last 0.65 mile.
It's the end of December so it's end of month and end of 2024 stat time!
I took 2 treadmill walks in December for 2.1 miles, 1.05 miles/treadmill and 3 treadmill walks in 2024 for 3.1 miles, 1.03 miles/treadmill.
I took 7 walks in December for 9.25 miles, 1.32 miles/walk and 91 walks in 2024 for 173.24 miles, 1.90 miles/walk.
I took 22 runs in December for 96.75 miles, 4.40 miles/run and 304 runs in 2024 for 1343.64 miles, 4.42 miles/run. I ran over 100 miles for 11 out of 12 months.
I ran one race in December and 24 races in 2024 (10 were Rochester Runner of the Year races) for 108.02 racing miles
12/14 Freezeroo #1, 5K, 25:38, 8:11 pace, 53rd out of 124, 3rd out of 8 in my M 65-69 age group, 18F, 67% RH, 8 mph WSW wind, wind chill 8F, sunny
I took 246,438 steps in December and 3,241,925 steps in 2024.
Wednesday, 1/1/2025
14042 steps, 46/146 avg/max HR, 173.1/172.7 pounds, 60 floors climbed
Today's race was my 15th (yes, 15th) Freezeroo #2 held out on the hills of Mendon around Mendon Ponds Park. I got out around 8:42 AM and drove the 30 minutes to MPP. I met up with Andy and Laura Ciaio along with Tom Hawkins. We passed the time for a bit before we each got ready for the race. Tom volunteered by putting out the mile markers ... a bit off as I measured at every mile, lol! Oh ... my secret weapon today was new shoes! I thought my left knee pain would be helped by the new cushioning in new shoes. The weather was in the high 30s with a wind so I had on my CW-X tight, shorts, short sleeve tech, Brooks 1/4 long sleeve pullover, Brooks beanie and light running gloves.
Run: 1.02 miles, 9:14, 9:05 pace, 120/130 avg/max HR, 153/187 avg/max cadence, 41F, 89% RH, 10 mph NW wind, wind chill 35F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 2.52 miles
I got out for a little warm up run to warm up my legs. I went out past Stewart Lodge for a half mile and turned around like usual.
Run: 7.57 miles, 1:04:22, 8:30 pace, 137/152 avg/max HR, 161/175 avg/max cadence, 37F, 89% RH, 10 mph WNW wind, wind chill 30F, cloudy with light rain/wet snow
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 10.09 miles
And ... we were off! I fought the impulse to go off too fast but it's tough when the start is a slight downhill and there are several downhills in the first mile. I passed Bill Beyerbach on several uphills and he passed me on several downhills. Then he passed me at mile 3 and stayed ahead. I settled in and tried not to stop (except when I got a drink of water at mile 3.9 and to power-walk the hill at the entrance to MPP at mile 6.75). I hiked up my pace once I got into MPP and passed two runners. I tried to catch Steve Levitsky but couldn't. And ... done in 1:04:21 chip time!
 |
| 2025-01-01 Freezeroo #2 by Abby Upchold |
I did OK. I was 61st out of 172, 3rd out of 5 in my M 65-69 age group, results here. My splits were 8:19, 8:34, 8:36, 8:33, 8:46, 8:20, 8:38 and 8:00 over the last 0.57 mile.
Thursday, 1/2/2025
8448 steps, 48/95 avg/max HR, 172.3/172.2 pounds, 19 floors climbed
Walk: 2.25 miles, 30:10, 13:24 pace, 81/98 avg/max HR, 120/197 avg/max cadence, 34F, 80% RH, 16 mph W wind, wind chill 24F, light snow
Shoes: blue Brooks Launch GTS8 - 543.11 miles
I thought a walk would be wiser than a run on the day after a hard 7.57 mile race so I took a brisk walk on my "Out to Beach Ave" route. It was around freezing with a brisk wind and a bit of snow but I was quite warm since I put on ALL my cold weather gear. I just chuckled at the wind. My splits were 13:32, 13:09 and 13:55 over the last 0.25 mile.
Friday, 1/3/2025
6403 steps, 46/137 avg/max HR, 174.1/173.5 pounds, 20 floors climbed
Run: 3.15 miles, 29:10, 9:15 pace, 129/142 avg/max HR, 156/169 avg/max cadence, 28F, 63% RH, 16 mph W wind, wind chill 17F, cloudy
Shoes: blue/green Brook Glycerin GTS20 - 541.74 miles
My Alexa alarm told me it was 28F at 5:20AM. My mind wanted to go back to sleep. My body dragged me out of bed and downstairs. I set up the coffee and wondered what to do. My left knee said to "walk" but my mind said "you'll get done quicker if you run plus you'll be warmer once you warm up". So ... I chose a really easy pace and ran my "Out to Stutson St Overlook" route to keep my distance down to a 5K ... though I did think of just a mile loop when I came to the hole in the LOSP Trail fence. Anyways ... my splits were 9:55, 9:07, 8:53 and 8:10 over the last 0.15 mile.
Saturday, 1/4/2025
8752 steps, 41/132 avg/max HR, 172.3/171.9 pounds, 12 floors climbed
Run: 3.15 miles, 30:21, 9:37 pace, 127/137 avg/max HR, 156/166 avg/max cadence, 23F, 79% RH, 15 mph W wind, wind chill 11F, light snow
Shoes: blue Salomon SpeedCross 4 trail shoes - 299.20 miles
It was cold, windy and a light snow was falling when I got out this morning. Other people and some runners would have stayed in. I just put on ALL my cold weather gear and my Salomon SpeedCross 4 trail shoes and stepped outside. I set up a really easy pace and headed out on my "Out to Dewey Ave". The wind and snow was in my face on the way out. I was surprised when I met a runner on the LOSP Trail. I didn't see him (or her) until I got within a yard. We were on the other sides so no issues. There was ice under the inch of snow so I did a bit of slipping and sliding with a lot of my strides. I stayed upright so it was all good. I was glad to turn around and head back when I got to Dewey Ave. My splits were 9:49, 9:46, 9:23 and 9:03 over the last 0.15 mile.
