I ran 3 times this week, 4.69 miles.
I took 47,456 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 a swollen right knee. So ... I am doing a lot more walks than runs. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.
WALKING/RUNNING: I have a swollen right knee. So ... I am doing a lot more walks than runs. 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 1803 day steak (4 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/31). There were more than a few days when a mile was all I could walk or limp.
Sunday, 6/1/2025
3490 steps, 43/105 avg/max HR, 171.9/172.0 pounds, 4 floors climbed
Walk: 1.65 miles, 23:23, 14:10 pace, 96/113 avg/max HR, 117/127 avg/max cadence, 48F, 71% RH, 14 mph WNW wind, wind chill 43F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 320.67 miles
I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:11 and 14:08 over the last 0.65 mile.
Monday, 6/2/2025
10423 steps, 44/100 avg/max HR, 172.2/172.1 pounds, 7 floors climbed
Walk: 1.65 miles, 23:02, 13:58 pace, 95/107 avg/max HR, 120/190 avg/max cadence, 43F, 87% RH, 9 mph SW wind, wind chill 38F, partly sunny
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 322.32 miles
I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 14:06 and 13:47 over the last 0.65 mile.
I took a half day off Ricoh so I take my darling wife, Christine to her colonoscopy. She had prepped all yesterday and got maybe two hours of sleep. She endured the waiting, the procedure and the recovery like a trouper. We went to Cracker Barrel in Henrietta for lunch. I put her to bed when we got home ... I don't know if she slept when I went off to work. My Ricoh printers needed me on a Monday morning ... like usual.
Tuesday, 6/3/2025
7068 steps, 49/105 avg/max HR, 173.8/173.4 pounds, 5 floors climbed
Walk: 1.65 miles, 22:47, 13:38 pace, 84/103 avg/max HR, 122 avg cadence, 52F, 62% RH, 7 mph SW wind, hazy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 323.97 miles
I got out for another brisk walk on very usual "Out to Ling Rd" route. My splits were 13:53 and 13:42 over the last 0.65 mile.
Wednesday, 6/4/2025
5055 steps, 44/91 avg/max HR, 173.4/172.9 pounds, 5 floors climbed
Walk: 1.65 miles, 23:17, 14:07 pace, 84/93 avg/max HR, 119 avg cadence, 63F, 63% RH, 7 mph wind, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 325.62 miles
It was actually above 60F! I struck up a brisk pace even though my right knee complained a bit. Out and back on my usual "Out to Ling Rd" route ... no worries. My splits were 14:30 and 13:46 over the last 0.65 mile.
The high at the Rochester airport rocketed up to 88F! I broke out my Ricoh short sleeve shirt.
Thursday, 6/5/2025
7081 steps, 45/96 avg/max HR, 173.4/173.2 pounds, 9 floors climbed
Walk: 1.65 miles, 23:23, 14:11 pace, 86/99 avg/max HR, 117/193 avg/max cadence, 63F, 94% RH, calm, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.27 miles
Friday, 6/6/2025
6843 steps, 43/154 avg/max HR, 173.3 pounds, 3 floors climbed
Run: 0.5 mile, 5:11, 10:30 pace, 116/129 avg/max HR, 145/155 avg/max cadence, 68F, 76% RH, calm, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 327.77 miles
Run: 1.02 mile, 7:48, 7:42 pace, 149/166 avg/max HR, 159/176 avg/max cadence, 68F, 76% RH, calm, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 328.79 miles
Today's race was my 11th Charlie McMullen Mile. I had reservations about whether my right knee could handle a fast mile race. I thought long and hard about signing up ... and didn't sign up until around 10 PM on Thursday night. But ... I love to race ... so I headed down to St John Fisher University on the first Friday in June ... like I had 10 times before. I had signed up for the Men/Women 8-10 Min/Mile race.
I toed the line along with 18 other runners. And ... we were off! I set up a nice race pace with the lead runners. I held 3rd or 4th for laps 1, 2. I moved to 2nd or 3rd for lap 3. I was third when Bill Crowe passed everyone on the backstretch of lap 4 to take the lead. I moved into second and chased him. I kicked in the last 100 meters but couldn't catch him. He told me that he was very surprised and that had run his fastest mile in several years. Way to go, Bill ... a 75-year-old runner!
 |
| A picture by Vickey Beaver of Bill Crowe in the white GRTC tank top and me in my yellow 2013 McMullen Mile shirt |
Bill ran a 7:47.07 and I was very pleased with my official time of 7:48.64, Leone Timing link, here. A rough estimate of my lap times was 1:51, 3:54 (2:02), 5:53 (1:59) and 7:48 (1:55). No bad for a runner with a swollen right knee!
Saturday, 6/7/2025
7496 steps, 44/147 avg/max HR, 173.2/171.9 pounds, 22 floors climbed
Run: 3.17 miles, 29:17, 9:15 pace, 135/151 avg/max HR, 154/161 avg/max cadence, 63F, 88% RH, 3 mph NNW wind, partly cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 331.96 miles
A wiser idea would have been to walk today ... but sometime a runner just has to run... so I laced up my shoes and got out for a 5K on my "Out to the Secret Sidewalk" route. Yes ... my right knee did ache a bit ... I kept running. My splits were 9:24, 9:15, 9:11 and 8:46 over the last 0.17 mile.
The laundry needed to be done so I managed to get up and down the stairs enough to get 4 loads done by 5 PM.
