Sunday, 4/13/2025 to Saturday, 4/19/2025 - Run Our River 5K - April --- IN PROGRESS

I walked 3 times this week, 4.95 miles.

I ran 4 times this week, 11.74 miles.

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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1754 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/13/2025

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:59, 8:45 pace, 134/150 avg/max HR, 159/170 avg/max cadence, 50F, 50% RH, 9 mph NW wind, wind chill 47F, partly cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 265.69 miles

It was in the mid 40s so I just put on shorts and my Brooks 1/4 zip long sleeve pullover. So much easier and faster, lol! I got out for a nice run on my "Out by the pier and around" route. I started out nice and easy as I got my body and its aches sorted out. I sped up like usual. My splits were 9:05, 8:45, 8:47, 8:38 and 8:13 over the last 0.45 mile. 

Monday, 4/14/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 23:21, 14:09 pace, 101/122 avg/max HR, 116 avg cadence, 39F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 565.26 miles

It was around 40F so it was back to tights again for a walk on my usual "Out to Ling Rd" route. I think my legs deserved a wee rest after 5 days of 4.45 mile runs. My splits were 14:23 and 13:47 over the last 0.65 mile.

Tuesday, 4/15/2025

steps, avg/max HR, pounds, floors climbed

Today's race was the Run Our River 5K - April which was rescheduled from last Tuesday after there was a bit snow and a wind advisory. Today's weather was just a bit better ... no snow but falling temperatures and almost just as much wind. The weather conditions at KROC at 17:54 were 44F, 67% RH, 23 mph W wind, wind chill 32F, cloudy with a bit of rain.

Run: 1.01 miles, 9:34, 9:26 pace, 44F, 67% RH, 126/140 avg/max HR, 154/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 266.70 miles

I got out for a mile warm up run as I gauged the weather conditions and what clothing I had. I ended up heading out to my car and going from 2 shirts to 1. I knew that I would warm up. I headed back to the start and got myself ready.

Run: 3.13 miles, 25:45, 8:14 pace, 137/150 avg/max HR, 162/171 avg/max cadence, 44F, 67% RH, 126/140 avg/max HR, 154/163 avg/max cadence

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 269.83 miles

And ... we were off! I settled into a kind of slow race pace. The course was different because of construction on the north side of the Ford St Bridge. That kind of threw me off. I struggled a bit with my breathing due to the wind in the face for the first half of the race. I just ran on ... it's only a 5K ... right? My body wanted to stop to walk and catch my breath ... but I ran onward ... I could see the timing sign in the distance ... keep running ... and ... done in 25:45 ... chip time 25:40. 

I was a bit tired and cold, so I didn't stick around. I did a lot better than I expected. I thought I ran a lot slower. I was 36th out of 71 and 2nd out of 4 in my M 65-69 age group, link here. My splits were 8:20, 8:27, 7:59 and 7:37 over the last 0.13 mile.

Wednesday, 4/16/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 25:10, 15:15 pace, 105/119 avg/max HR, 117/128 avg/max cadence, 16 mph WNW wind, wind chill 24F, light snow

Shoes: blue Brooks Launch GTS8 - 566.91 miles

My right knee was gimpy as I went down the stairs this morning so I knew that a walk would be very wise. It had turned cold overnight and there was a light, wet snow falling when I stepped outside. It was still windy so I stepped right back inside to put on another shirt and to charge my Venu a bit since it was at 4%. I got back out in about 15 minutes for a slow walk on my usual "Out to Ling Rd" route. My right knee twinged a bit at first but warmed up a bit after a 1/2 mile. My darling wife, Christine, says that I have to listen to my body.

Thursday, 4/17/2025

steps, avg/max HR, pounds, floors climbed

Walk: 1.65 miles, 23:56, 14:30 pace, 78/92 avg/max HR, 115/130 avg/max cadence, 32F, 74% RH, 8 mph W wind, wind chill 25F, sunny

Shoes: blue Brooks Launch GTS8 - 568.56 miles

I didn't sleep well so I thought about cancelling my Alexa alarm for 5:20 AM. I didn't and I was already awake when it went off. I wanted to go back to sleep but I didn't I couldn't. I finally dragged myself out of bed around 7 AM and go out for another walk. My right knee felt better than yesterday. It was cold, mostly calm and sunny so I wore my usual ... tights, 2 shirts, mittens and a beanie. It's Spring ... somewhere else it seemed. My splits were 14:58 and 13:49 over the last 0.65 mile.

Friday, 4/18/2025

steps, avg/max HR, pounds, floors climbed

Run: 3.15 miles, 29:10, 9:15 pace, 126/145 avg/max HR, 157/167 avg/max cadence, 37F, 65% RH, calm, cloudy

Shoes: blue Brooks Glycerin Stealthfit GTS20 - 272.98 miles

I decided to take my right knee out for a really nice and easy run on my "Out to Stutson St Overlook" route. It mostly felt OK but I didn't push the pace. My splits were 9:40, 9:27, 8:45 and 8:28 over the last 0.15 mile. Another run with negative splits in the book.