Sunday, 8/20/2023 to Saturday, 8/26/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

I took 40,999 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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 1152 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/20/2023

8967 steps, 44/148 resting/max HR, 172.4 pounds, 17 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 68 feet elevation gain, 134/152 avg/max HR, 157/172 avg/max cadence, 57F, 88% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

I got out for another go at my "Out by the pier and around" route. It went better this time. I was able to run all the way. I didn't have any trouble with my breathing. My splits were 8:57, 8:38, 8:36, 8:44 and 8:12 over the last 0.55 mile.

3564 steps, 44/95 resting/max HR, 10:46 hours sleep, 172.2 pounds, 5 floors climbed

Walk: 1.65 miles, 22:07, 13:24, 5 feet elevation gain, 88/98 avg/max HR, 118/128 avg/max cadence, 72F, 83% RH, 8 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 313.86 miles

I was on vacation so I got out a bit late for a brisk walk. My splits were 13:19 and 13:32 over the last 0.65 mile.

5316 steps, 40/148 resting/max HR, 15:20 hours sleep (yeah ... sure!!!), 173.2 pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:32 pace, 55 feet elevation gain, 134/152 avg/max HR, 156/168 avg/max cadence, 55F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

I got out a bit early than yesterday for a nice run on my "Out to Clematis St" route. I thought about my running and how it has gotten better over the past couple of months. It's all because I have streteched religiously after every activity ... be it a walk, run or bike. My flexibility has increased slowly but surely. Stretching is necessary!!! My splits were 8:46, 8:30, 8:24 and 8:06 over the last 0.15 mile. A negative split!

Wednesday, 8/23/2023

908 steps, 43/107 resting/max HR, 8:24 hours sleep, 174.8 pounds, 1 floor climbed

Bike: 15.35 miles, 1:13:24, 12.5/21.0 avg/max mph, 66 feet elevation gain, 95/110 avg/max HR, 25/31 avg/max respiration, 56/94 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, cloudy

I went to bed early last night so I was up early this morning even though I was on vacation. I hadn't been out on my bike for a week so a bike ride it was! I was 3 miles out before sunrise at 6:24 AM. It was a nice ride like usual!

Thursday, 8/24/2023

7683 steps, 45/143 resting/max HR, 172.9 pounds, 16 floors climbed

Run: 4.45 miles, 40:04, 9:00 pace, 66 feet elevation gain, 133/148 avg/max HR, 154/165 avg/max cadence, 66F, 83% RH, 9 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

I got out for a run on my "Out by the pier and around" route. I had a bit of trouble with my breathing so I took a walk break at mile 2.53 and 3.57. My splits were 9:11, 8:38, 8:56, 9:28 and 8:28 over the last 0.45 mile.

Friday, 8/26/2023

5317 steps, 41/89 resting/max HR, 5:45 hours sleep, 172.8 pounds, 8 floors climbed

Walk: 1.65 miles, 23:11, 14:03 pace, 18 feet elevation gain, 83/99 avg/max HR, 115/157 avg/max cadence, 72F, 94% RH, 3 mph SSW wind, overcast with light mist

Shoes: blue Brooks Launch GTS8 - 315.51 miles

These two pictures are along the fence opposite the entrance of Greenleaf Meadows

This sunflower was planted about a foot above where I stood and was a bit over a foot above my head

A wild rose at the end of our townhouse

There was a thunderstorm around midnight along with rain most of the night so it was definitely a walk day. There was still a fine mist so it was like walking inside a cloud. My splits were 14:15 and 13:57 over the last 0.65 mile.

Saturday, 8/26/2023

9244 steps, 45/143 resting/max HR, 8:23 hours sleep, 172.0 pounds, 16 floors climbed

Run: 4.55 miles, 40:51, 8:58 pace, 64 feet elevation gain, 131/149 avg/max HR, 155/167 avg/max cadence, 68F, 83% RH, 6 mph NW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

There was a Rochester Half preview run down at the Ontario Beach Park but it began a bit too early for me. I got out for a run on my "Out by the pier and around" route. I did see lots of cars where they started out and then I saw their pace groups on Beach Ave. I said "Hi, Ellen" after she yelled out to me as I met her pace group. I had the same trouble with my breathing so I took a couple walk breaks again. My splits were 9:08, 8:42, 9:06, 9:16 and 8:25 over the last 0.55 mile

Sunday, 8/13/2023 to Saturday, 8/19/2023

I walked 3 times this week, 5.05 miles.

I ran twice this week, 6.3 miles.

I biked twice this week, 31.18 miles

I took 38,992 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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 1145 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/13/2023

1124 steps, 42/113 resting/max HR, 9:45 hours sleep, 173.3 pounds, 3 floors climbed

Bike: 15.85 miles, 1:13:07, 13.0/22.2 avg/max mph, 100 feet elevation gain, 98/113 avg/max HR, 27/31 avg/max respiration, 57/84 avg/max cadence, 70F, 78% RH, 7 mph NW wind, cloudy

I was (key word was) the Strava Local Legend (bicycle) on the Janes Rd (390 to 136) segment until Friday that someone had "stolen" it. So today I set out on my bicycle to reclaim it. I went out to Janes Rd and rode back and forth on it 3 times to make sure, lol! It was a bit boring with a head wind going west but a nice tail wind heading east. I got it done though and had the email saying "Nice one! You're the Local Legend" to prove it. I am the Local Legend (running) on the Secret Sidewalk Westbound too.

Monday 8/14/2023

7878 steps, 41/100 resting/max HR, 7:39 hours sleep, 173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:43, 13:46, 16 feet elevation gain, 82/94 avg/max HR, 119 avg cadence, 63F, 94% RH, 5 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 308.81 miles

I got out for a brisk on my usual "Out to Ling Rd" route. Nothing unusual ... just a walk.

Tuesday, 8/15/2023

7900 steps, 39/147 resting/max HR, 7:47 hours sleep, 172.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:36, 8:46, 54 feet elevation gain, 131/152 avg/max HR, 155/167 avg/max cadence, 66F, 88% RH, 6 mph ENE wind, cloudy with a sprinkle at the end

Shoes: blue Brooks Glycerin GTS20 - 82.73 miles

I got out for a run on my usual "Out to Clematis St" route. I had a slight (and unusual) ache behind my left knee that bothered me for a while. I stopped for a few seconds at the turn ... and then it went away (and I didn't miss it). I got done just before it started to sprinkle. My splits were 8:44, 8:57, 8:42 and 8:11 over the last 0.15 mile.

Wednesday 8/16/2023

6487 steps, 39/96 resting/max HR, 6:57 hours sleep, 171.2 pounds, 15 floors climbed

Walk: 1.75 miles, 24:40, 14:04 pace, 19 feet elevation gain, 79/92 avg/max HR, 118/132 avg/max cadence, 66F, 100% RH, 8 mph NNW wind, overcast

Shoes: blue Brooks Launch GTS8 - 310.56 miles

It rained cats and dogs of the night along with a couple of thunderstorms. There was a couple of thunderclaps around 3 AM that sounded like they were inside our townhouse. BOOM!!!!!! I got out for a walk around 6 AM (like usual) on my "Out to Ling Rd" route (like usual). The sidewalks on Greenleaf Rd were a bit swamped. The Lake Shore Country Club had new water hazards where the sand traps were yesterday. I heard various weather reports that said that the ROC airport got 3.13 inches of rain and Greece got 4.4 inches of rain. My oldest son, Michael, is a night owl and saw a line of thunderstorms on Lake Ontario last night. He told me that it barely rained down in Macedon. Anyway ... I got out for a brisk walk. My spits were 14:07 and 14:01 over the last 0.75 mile.

Thursday, 8/17/2023

2970 steps, 39/110 resting/max HR, 8:22 hours sleep, 172.0 pounds, 3 floors climbed

Bike: 15.33 miles, 1:13:09, 12.6/21.8 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, partly cloudy

I got out for a longer bike ride today on my very rarely used "Out to Long Pond Rd & East Manitou Rd" route. I was off today so I had more time. A nice ride ensued!

Friday, 8/18/2023

9199 steps, 40/149 resting/max HR, 7:51 hours sleep, 171.2 pounds, 14 floors climbed

Run: 3.15 miles, 26:35, 8:26 pace, 58 feet elevation gain, 137/154 avg/max HR, 157/167 avg/max cadence, 63F, 94% RH, 8 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 85.88 miles

I got out for a run on my usual "Out to Clematis St" route. My muscles (and I) felt good so I decided to stretch out a bit instead of plodding while I ran and move my arms to help run faster. I had a bit of trouble with my breath but kept at it. The result was a brisk 8:26 pace with almost a negative split: 8:27, 8:28, 8:27 and 8:06 pace over the last 0.15 mile. Nice!!!

Saturday, 8/19/2023

3434 steps, 40/102 resting/max HR, 8:05 hours sleep, 172.5 hours sleep, 8 floors climbed

Walk: 1.65 miles, 22:39, 13:44 pace, 20 feet elevation gain, 84/96 avg/max HR, 118/126 avg/max cadence, 55F, 88% RH, 9 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 312.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. I'm glad that I didn't choose a bike since there was a cool wind out of the west. I struck up a very brisk pace with splits of 13:48 and 13:37 over the last 0.65 mile.

Sunday, 8/7/2023 to Saturday, 8/13/2023 - Run Our River 5K - August

I walked 3 times this week, 4.05 miles.

I ran 3 times this week, 10.83 miles.

I biked twice this week, 22.80 miles

I took 43,017 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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 1138 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/6/2023

3650 steps, 41/99 resting/max HR, 7:29 hours sleep, 173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 22:06, 13:24 pace, 13 feet elevation gain, 87/99 avg/max HR, 116 avg cadence, 59F, 88% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX - 649.53 miles

I really thought about another run today but my common sense (believe it or not) kicked in and told me to either walk or bike. I hadn't walked in a while so I chose a walk on my usual "Out to Ling Rd" route. I kicked up a very brisk pace. My splits were 13:31 and 13:13 over the last 0.65 mile. Wow!

Monday, 8/7/2023

7374 steps, 41/103 resting/max HR, 8:27 hours sleep, 173.9 pounds, 8 floors climbed

Walk: 1.65 miles, 24:09, 14:38 pace, 10 feet elevation gain, 78/86 avg/max HR, 114/123 avg/max cadence, 70F, 94% RH, 3 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 307.16 miles

It was either a walk or bike day. I chose a walk. I got out on my usual "Out to Ling Rd" route at a slightly slower pace. My splits were 14:53 and 14:16 over the last 0.65 mile.

Tuesday, 8/8/2023

6661 steps, 41/153 resting/max HR, 8:19 hours sleep, 173.0 pounds, 14 floors climbed

Bike: 9.44 miles, 46:26, 12.2/28.6 avg/max mph, 91 feet elevation gain, 92/124 avg/max HR, 23/30 avg/max respiration, 58/104 avg/max cadence, 66F, 88% RH, 7 mph WSW wind, overcast with a bit of drizzle

I didn't want to walk again or run since I have a race tonight so that left a bike this morning. I wanted a change of scenery so I chose my "Out on the pier and around" route. It was different and fit the bill. I even got a little bit of drizzle to cool me off a bit.

Run: 3.13 miles, 25:54, 8:17 pace, 9 feet elevation gain, 145/158 avg/max HR, 158/167 avg/max cadence, 71F, 71% RH, 12 mph NW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 71.88 miles

Tonight was the second Tuesday of the month so it was a Run Our River 5K - August night. I got down to Corn Hill Landing in plenty of time for the race like usual. I stretched a bit but didn't take a warm up run.

And ... we were off! My left hamstring was a bit sore so I thought it would be a bad 5K. But ... I settled in and fought the urge to run fast. I had a water bottle and took a sip at halfway .... and choked it back out! I kept on running back up the other side of the Genesee River and took a little walk break before the Ford St Bridge. I caught back up so no harm. I pushed a bit in the last 1/4 mile and was happy to see the timer below 26 minutes! 

So ... fastest 5K of 2023! The chip time was 25:50. I was 51st out of 111, 3rd out of 10 in my M 6069 age group, link here. My splits were 8:19, 8:23, 8:16 and 7:14 over the last 0.13 mile.

Wednesday, 8/9/2023

8667 steps, 41/117 resting/max HR, 6:48 hours sleep, 173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 23:39, 14:20 pace, 17 feet elevation gain, 90/123 avg/max HR, 115/125 avg/max cadence, 57F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 651.18 miles

I was up around 4:30 AM so I just stayed awake. It was either a bike or walk day after a hard 5K last night. I went out for a walk on my usual "Out to Ling Rd" route. My splits were 14:28 and 14:07 over the last 0.65 mile.

Thursday, 8/10/2023

7924 steps, 40/144 resting/max HR, 8:20 hours sleep, 173.2 pounds, 12 floors climbed

Run: 3.15 miles, 27:21, 8:41 pace, 56 feet elevation gain, 131/149 avg/max HR, 156/165 avg/max cadence, 66F, 83% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 75.03 miles

It was either a bike or run day. My Withings scale said up 1.3 pounds so it was a run day. I got out on my usual "Out to Clematis St" route. I had the usual ache when I started out but it went away quickly. The waves on Lake Ontario were practically non-existent. My splits were 8:52, 8:43, 8:34 and 7:56 over the last 0.15 mile. A nice negative split!

Friday, 8/11/2023

1240 steps, 43/111 resting/max HR, 7:47 hours sleep, 175.1 pounds, 4 floors climbed

Bike: 13.36 miles, 1:01:45, 13.0/19.6 avg/max mph, 50 feet elevation gain, 93/111 avg/max HR, 25/34 avg/max respiration, 57/83 avg/max cadence, 64F, 88% RH, 6 mph W wind, partly cloudy

I got out a bit later but I still did my usual "Out to East Manitou Rd" route. I rode at an easy pace and made sure to look around a bit. There were a bit more bicyclists and a couple runners out today.

I took a couple pictures during the ride and one afterwards.

Saturday, 8/12/2023

7511 steps, 42/145 resting/max HR, 7:42 hours sleep, 173.3 pounds, 19 floors climbed

Run: 4.55 miles, 41:11, 9:03 pace, 87 feet elevation gain, 133/149 avg/max HR, 152/165 avg/max cadence, 68F, 78% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 79.58 miles

I got out for a longer run than usual ... and it didn't go as well as I hoped. I tried my "Out by the pier and around" route. It started out OK and then fell apart after mile 2 with 6 (yes 6) walking breaks. I just lost all energy. It wasn't pain or aches or anything else. My splits were 8:50, 8:29, 8:54, 10:19 and 8:24 over the last 0.55 mile.

Sunday, 7/30/2023 to Saturday, 8/5/2023

I walked once this week, 1.65 miles.

I ran 3 times this week, 9.45 miles.

I biked 3 times this week, 26.59 miles

I took 38,981 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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 1131 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/30/2023

3981 steps, 40/126 resting/max HR, 13:07 (LOL!) hours sleep, 172.1 pounds, 13 floors climbed

Bike: 13.31 miles, 58:13, 13.7/24.0 avg/max mph, 54 feet elevation gain, 108/125 avg/max HR, 28/36 avg/max respiration, 57/87 avg/max cadence, 57F, 94% RH, 3 mph SW wind, sunny

What a difference between yesterday and today! It was definitely cooler than yesterday. I wore a long/short sleeve combo on top to keep warm on my bike ride on my usual "Out to East Manitou Rd" route.

Monday, 7/31/2023

6444 steps, 41/95 resting/max HR, 7:28 hours sleep, 174.1 pounds, 7 floors climbed

Walk: 1.65 miles, 23:03, 13:59 pace, 13 feet elevation gain, 87/101 avg/max HR, 117/126 avg/max cadence, 57F, 94% RH, 5 mph WSW wind, sunny

Shoes: black Brooks Arenaline GTSXX - 647.88 miles

I got out for a very brisk walk on my usual "Out to Ling Rd" route. I just felt good I guess. My splits were 13:52 and 14:08 over the last 0.65 mile.

It's the end of July ... so ... it's stat time!

I walked 9 times in July for 14.96 miles, 1.66 miles/walk and 101 walks in 2023 so far for 153.32 miles, 1.52 miles/walk.

I ran 12 times in July for 39.36 miles, 3.28 miles/run and 109 runs in 2023 so far for 376.45 miles, 3.45 miles/run.

I ran one race in July:

 7/11 Run Our River 5K - July, 27:21, 8:42 pace, 57th out of 98, 4th out of 8 in my M 60-69 age group, 85F, 48% RH, 10 mph W wind, sunny

I took 11 bike rides in July for 145.53 miles, 13.32 miles/bike and 32 bike rides in 2023 so far for 422.73 miles, 13.21 miles/bike.

I took 179,421 steps in July and 1,462,456 steps in 2023 so far.

Tuesday, 8/1/2023

11115 steps, 41/146 resting/max HR, 8:22 hours sleep, 174.0 pounds, 15 floors climbed

Run: 3.15 miles, 27:17, 8:40 pace, 59 feet elevation gain, 133/149 avg/max HR, 156/165 avg/max cadence, 54F, 100% RH, calm, sunny

Shoes: blue Brooks Glycerin GTS20 - 62.45 miles

I was up early at 4:40 AM so I could wake the end of the USNWT game between USA and Portugal. USA advanced out of the group stage to the round of 16 barely thanks to their side post. Portugal had a shot on goal at 90' which bounced off the right post. They will face Sweden on Sunday.

Then it was time to get up, get dressed and get out. It was my day to run so I got out there and ran. My left hamstring was just a slight ache which I just ignored. I tried to find a good stride and was a bit successful at times. Maybe next time. My splits were 8:43, 8:46, 8:34 and 8:08 over the last 0.15 mile.

Wednesday, 8/2/2023

3159 steps, 40/106 resting/max HR, 7:34 hours sleep, 174.7 hours sleep, 10 floors climbed

Bike: 13.28 miles, 58:40, 13.6/18.4 avg/max mph, 49 feet elevation gain, 96/111 avg/max HR, 25/30 avg/max respiration, 56/72 avg/max cadence, 54F, 94% RH, 7 mph SW wind, cloudy

I got out just before after 6 AM on my bike for a ride on my usual "Out to East Manitou Rd" route. I noticed that my Edge 530 was in "dark" mode for a few minutes because the sun wasn't up yet. Sunrise was at 6:01 AM. I had a nice ride as usual. 

Thursday, 8/3/2023

5776 steps, 40/150 resting/max HR, 7:59 hours sleep, 173.8 pounds, 18 floors climbed

Run: 3.15 miles, 27:23, 8:41 pace, 60 feet elevation gain, 134/156 avg/max HR, 155/163 avg/max cadence, 64F, 88% RH, 8 mph SW wind, light rain

Shoes: blue Brooks Glycerin GTS20 - 65.60 miles

It was a run day but when I looked outside it was raining. I thought "Uugghh" ... as a non-runner. Then ... I thought "liquid sunshine" as a runner! So I got up, got dressed and got out there for a run on my usual "Out to Clematis St" route. My left hamstring ached a bit for about 1/4 mile and then mostly went away. I didn't have any tiny walk breaks. My splits were 8:47, 8:46, 8:35 and 8:12 over the last 0.15 mile.

Oh, TFG picked up his third indictment today in DC for a total of 78 felony counts between the 3. Yeah, I vote BLUE!!! I ride with Biden! No, Trump in not being politically persecuted ... he is being criminally prosecuted!

Friday, 8/4/2023

2186 steps, 40/106 resting/max HR, 7:18 hours sleep, 174.2 pounds, 1 floor climbed

Bike: 13.32 miles, 58:21, 13.7/23.8 avg/max mph, 52 feet elevation gain, 98/119 avg/max HR, 26/31 avg/max respiration, 56/86 avg/max cadence, 66F, 88% RH, calm, cloudy

It was either a walk or bike day. I chose a bike on my usual "Out to East Manitou Rd" route. It was as peaceful as ever.

Saturday, 8/5/2023

6320 steps, 42/149 resting/max HR, 8:16 hours sleep, 172.0 pounds, 23 floors climbed

Run: 3.15 miles, 26:59, 8:31 pace, 137/155 avg/max HR, 156/167 avg/max cadence, 61F, 100% RH, calm, sunny

Shoes: blue Brooks Glycerin GTS20 - 68.75 miles

I got out for a run on my usual "Out to Clematis St" route. My left hamstring was a bit achy but I ignored it. The ache eventually went 90% away. There was a wind out of the north up at Lake Ontario. The KROC airport reported.that it was calm ... 13 miles away as the crow flys. My splits were 8:38, 8:37, 8:31 and 7:48 over the last 0.15 mile. A bit of a negative split to start a Saturday!

Sunday, 7/23/2023 to Saturday, 7/29/2023

I walked twice this week, 3.30 miles.

I ran 3 times his week, 7.85 miles.

I biked twice this week, 26.63 miles

I took 47,344 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

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 1124 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/23/2023

6686 steps, 41/145 resting/max HR, 11:39 hours sleep (lol), 173.5 pounds, 4 floors climbed

Run: 3.1 miles, 27:30 estimated, 8:52 estimated pace, 65F, 80% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 49.75 miles

Lots of proof that I actually went out for my 5K run, lol

I got out for a run on my very usual "Out to Clematis St" route. Well ... I forgot to press Start on my Venu so I just have an estimated elapsed time and pace. I do know that I took 4457 steps according to my CashWalk app so I have some proof of my activity plus a sweaty selfie.

Monday, 7/24/2023

5541 steps, 41/109 resting/max HR, 7:13 hours sleep, 174.3 pounds, 4 floors climbed

Bike: 13.33 miles, 1:00:15, 13.3/21.7 avg/max mph, 57 feet elevation gain, 94/113 avg/max HR, 25/31 avg/max respiration, 56/103 avg/max cadence, 61F, 100% RH, 3 mph SSW wind, partly cloudy

Pretty flowers at Buck Pond alongside Edgemere Drive

I got out for a nice bike ride on my usual "Out to East Manitou Rd" route. I saw the usual bicyclists and a few more runners than usual.

Tuesday 7/25/2023

7666steps, 41/89 resting/max HR, 6:54 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.65 miles, 23:37, 14:19 pace, 7 feet elevation gain, 84/96 avg/max HR, 114/26 avg/max cadence, 63F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 51.40 miles

I thought about a run but I thought a walk would be easier on my joints today. My splits were 14:15 and 14:25 over the last 0.65 mile.

Wednesday, 7/26/2023

6324 steps, 44/146 resting/max HR, 174.3 pounds, 20 floors climbed

Run: 3.15 miles, 27:30, 8:43 pace, 65 feet elevation gain, 133/151 avg/max HR, 155/165 avg/max cadence, 64F, 94% RH, 8 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 54.55 miles

The sunrise at mile 1.63 on the Secret Sidewalk

I got out just before 6AM for a run on my usual "Out to Clematis St". A mild left hamstring ache tried to dampen my spirits but I went out anyway. I mostly succeeded. My splits were 8:53, 8:44, 8:39 and 7:53 over the last 0.15 mile. A little negative split to boot!

The 2014 Chevy Cruze cabin air filter after 52K miles

I have changed the engine air filter and cabin air filter on the 2019 Chevy Trax last week easy-peasy. I did watch a YouTube video on how to get to the cabin air filter. Today I got around to change the same on the 2014 Chevy Cruze. Well ... the cabin air filter did have some crud and damage on it after 52K miles!

Thursday, 7/29/2023

8354 steps, 40/98 resting/max HR, 6:22 hours sleep, 174.2 pounds, 5 floors climbed

Walk: 1.65 miles, 23:49, 14:25 pace, 10 feet elevation gain, 82/90 avg/max HR, 113/24 avg/max cadence, 72F, 94% RH, 6 mph SSW wind, light rain

Shoes: blue Brooks Launch GTS8 - 305.51 miles

It was either a walk or a bike this morning. It was raining so a walk was what ensued on my usual "Out to Ling Rd". My splits were 14:23 and 14:29 over the last 0.65 mile.

Friday, 7/28/2023

4035 steps, 41/115 resting/max HR, 8:19 hours sleep, 173.2 pounds, 1 floor climbed

Bike: 13.30 miles, 57:33, 13.9/24.6 avg/max mph, 54 feet elevation gain, 105/118 avg/max HR, 26/35 avg/max respiration, 58/98 avg/max cadence, 66F, 100% RH, 6 mph SW wind, a bit hazy

I got out for a bike ride on my usual "Out to East Manitou Rd" route. It was a peaceful ride with a nice sunrise.

I took the afternoon off to take my oldest son, Michael, to an appointment on Nye Rd in Lyons. He was in for an hour so I headed to the Lyons Central Park to sit in the heat until he was done. No worries.

Saturday, 7/29/2023

8738 steps, 40/148 resting/max HR, 8:56 hours sleep, 171.2 pounds, 18 floors climbed

Run: 4.75 miles, 43:29, 9:09 pace, 93 feet elevation, 93 feet elevation gain (maybe 30 feet!), 137/151 avg/max HR, 155/165 avg/max cadence, 73F, 93% RH 5 mph W wind, heavy rain for a mile

Shoes: blue Brooks Glycerin GTS20 - 59.30 miles

The obligatory pre run picture taken by Ellen

I was around the 11:00 minute pace group when I got to the end of the pier

I got an email last night that Fleet Feet was going to have a Fan Fave Field Trip to Charlotte on Saturday morning at 7:30 AM so I drove over since it was only 2 miles away. Ellen and Boots were there. Ellen handed me the Loop 1 route. I studied it, figured it out and memorized it. We (about 75 of us) could hear thunder. Ellen told us that "you only get wet once". Off we went ... it started raining almost immediately ... and then it poured. I started about a minute late because I waited for my Venu to get ready. So ... I busied myself by slowly passing groups of runners ... key on slowly. The pier was almost one big puddle. But ... it stopped raining by the time I got to the Secret Sidewalk. I was the lead runner after mile 2.5 or so. I stopped for a couple of tiny walk breaks. My left hamstring was a little bit wonky and my breathing was a bit off. But .. I got done. My splits were 9:33, 8:58, 9:04, 9:00 and 9:11 over the last 0.75 mile.

Sunday, 7/16/2023 to Saturday, 7/22/2023

I walked twice this week, 3.1 miles.

I ran 3 times his week, 9.45 miles.

I biked twice this week, 27.02 miles

I took 37,129 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 1110 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/16/2023

5336 steps, 45/147 resting/max HR, 173.3 pounds, 15 floors climbed

Run: 3.15 miles, 27:45, 8:48 pace, 64 feet elevation gain, 134/151 avg/max HR, 154/165 avg/max cadence, 68F, 94% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 40.35 miles

I got out for either a walk or a run. I chose a run on my usual "Out to Clematis St" route. My left hamstring ached a lot less but my pace was a bit less but still under 9 minute pace. My splits were 8:43, 8:49, 8:58 and 8:25 over the last 0.15 mile.

Monday, 7/17/2023

6397steps, 41/90 resting/max HR, 7:48 hours sleep, 173.0 pounds, 8 floors climbed

Walk: 1.65 miles, 24:13, 14:41 pace, 17 feet elevation gain, 79/86 avg/max HR, 111/121 avg/max cadence, 66F, 83% RH, 7 mph SW wind, mostly cloudy

Shoes: black Brooks Adrenaline GTSXX - 644.58 miles

I slept in a bit past my 5:20 alarm until 5:44 AM. The smoke from the wildfires up in Canada had come back so the AQI at airnow.gov was an unhealthy 156. I figured that a walk would be the least stressful so a walk on my usual "Out to Ling Rd" ensued. My splits were 14:46 and 14:32 over the last 0.65 mile.

Tuesday, 7/18/2023

3346 steps, 41/123 resting/max HR, 8:13 hours sleep, 174.4 pounds, 7 floors climbed

Bike: 11.46 miles, 48:35, 14.2/21.9 avg/max mph, 81 feet elevation gain, 102/127 avg/max HR, 26/34 avg/max respiration, 56/81 avg/max cadence, 64F, 94% RH, 5 mph SSW wind, hazy and a bit foggy

The airnow.gov AQI was 133. I did smell a bit of smoke in the air. It was a bike day so I chose my slightly shorter "Out to Long Pond Rd and around" route that kept me off Edgemere Drive. I looked down to the right down Edgemere Drive when I got there and didn't see any cones so maybe Greece DMV is all done with Edgemere Drive. I will find out the next time I got for a bike ride. Oh ... I added air to my bike tires yesterday and I think it made a difference. I was 1.8 mph faster than the last time I rode this route.

Wednesday, 7/19/2023

6294 steps, 41/142 resting/max HR, 7:16 hours sleep, 174.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:16, 8:58 pace, 72 feet elevation gain, 129/147 avg/max HR, 152/163 avg/max cadence, 57F, 94% RH, 3 mph NW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 43.50 miles

I got out for a run on my usual "Out to Clematis St" route. My left knee had a weird ache for about a mile ... I ignored it. I took a couple of walk breaks. My breathing is still not OK. But ... I'm running so that's a good thing. My splits were 9:14, 9:02, 8:47 and 7:55 over the last 0.15 mile. A negative split is a good way to start the day!

Thursday 7/20/2023

7055 steps, 42/97 resting/max HR, 8:40 hours sleep, 176.0 pounds, 7 floors climbed

Walk: 1.65 miles, 24:29, 14:50 pace, 20 feet elevation gain, 86/99 avg/max HR, 114/126 avg/max cadence, 59F, 94% RH, 5 mph WSW wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 646.23 miles

I went to bed way early at 9:30 PM and overslept until 6:02 AM so I was well rested this morning, lol! I got out for a walk on my usual "Out to Ling Rd" route. Nothing unusual. My splits were 15:02 and 14:32 over the last 0.65 mile.

Friday, 7/21/2023

7642 steps, 42/144 resting/max HR, 9:08 hours sleep, 176.0 hours sleep, 12 floors climbe

Run: 3.15 miles, 27:55, 8:51 pace, 58 feet elevation gain, 132/147 avg/max HR, 154/165 avg/max cadence, 65F, 92% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 46.65 miles

I got for a run on my usual "Out to Clematis St" this morning. I was about halfway into the run when I realized that I didn't really a really noticeable left hamstring ache! I was a little achy when I started out but it went away before I got to Greenleaf Rd. Wow! My splits were 9:01, 8:46, 8:52 and 8:19 over the last 0.15 mile.

Saturday, 7/22/2023

1059 steps, 42/115 resting/max HR, 8:03 hours sleep, 175.7 pounds, 6 floors climbed

Bike: 15.56 miles, 1:05:56, 14.2/23.6 avg/max mph, 100 feet elevation gain, 105/118 avg/max HR, 27/33 avg/max respiration, 59/86 avg/max cadence, 61F, 94% RH, 6 mph WSW wind, sunny

I got out for a really nice bike ride on my longer "Out to East Manitou Rd and around" route. I really think that adding air to my bike tires upped my average speed by at least 1 to 2 mph. I found that the Greece DMV repaved the parts of Edgemere Drive that were torn up so it was smooth sailing.

Today was my youngest son, David, 34th birthday. He works for a casino outside of Denver CO along with his girlfriend, Tati. I would love to be able to go out and see him ... and see Colorado.

Sunday 7/9/2023 to Saturday, 7/15/2023 - Run Our River 5K - July

I walked once this week, 1.65 miles.

I ran 3 times his week, 9.45 miles.

I biked 3 times this week, 38.85 miles

I took 44.550 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 1110 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/9/2023

6722 steps, 42/147 resting/max HR, 8:32 hours sleep, 173.6 pounds, 17 floors climbed

Run: 3.15 miles, 27:41, 8:47 pace, 64 feet elevation gain, 135/151 avg/max HR, 155/163 avg/max cadence, 68F, 78% RH, 6 mph NE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 30.90 miles

I got out for a run on my usual "Out to Clematis St" route. My left hamstring was a bit bothersome but I ran onward. The aches and pains that I felt really sucked the joy of my run ... but I am getting used to it. My splits were 8:51, 8:41, 8:47 and 8:21 over the last 0.15 mile. 

7/10/2023

6669 steps, 41/99 resting/max HR, 8:22 hours sleep, 173.4 pounds, 11 floors climbed

Walk: 1.65 miles, 24:03, 14:34 pace, 16 feet elevation gain, 83/92 avg/max HR, 114 avg cadence, 64F, 94% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Launch GTS8 - 302.20 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route.

Tuesday, 7/11/2023

10164 steps, 41/152 resting/max HR, 7:42 hours sleep, 173.2 pounds, 15 floors climbed

Bike: 11.46 miles, 1:00:07, 11.4/17.4 avg/max mph, 63 feet elevation gain, 93/107 avg/max HR, 22/30 avg/max respiration, 55/79 avg/max cadence, 63F, 77% RH, 9 mph SW wind, sunny

Hmm ... perhaps a walk would have been better rhan a ride this morning since I have the Run Our River 5K - July tonight. My legs were tired halfway through this ride hence the slow average mph.

Tonight was the second Tuesday of the month so it was a Run Our River 5K - July night. I got geared up and drove the 17 minutes down to the Corn Hill Landing race venue. I got there a hour early so I had plenty of time. I stretched instead of taking a warm up run.

Run: 3.15 miles, 27:24, 8:42 pace, 2 feet elevation gain, 142/157 avg/max HR, 154/165 avg/max cadence, 85F, 48% RH, 10 mph W wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 34.05 miles

And ... we were off! My usual left hamstring ache was there so I settled into an achy race pace and tried my best. I might have passed one or two runners as I kept in the same pod of 4 runners for the most part. It was muggy and I did take 3 walk breaks. I thought the clock would say 30 when I reached it so I was a bit pleased when it was just over 27 when I got to the finish. And ... done! I was quite thirsty and tired ... but I was done!

I tried a 0% alcohol beer and a package of dark chocolate tru-fru (quite good)

I did OK ... I guess. My official time was 27:21, 57th out of 98 and 4th out of 8 in my M 60-69 age group. The runsignup.com results are here, my results here. My splits were 8:38, 8:47, 8:46 and 8:05 over the last 0.15 mile.

 

Wednesday, 7/12/2023

7840 steps, 42/90 resting/max HR, 7:29 hours sleep, 172.4 pounds, 5 floors climbed

Walk: 1.66 miles, 23:37, 14:16 pace, 10 feet elevation gain, 80/88 avg/max HR, 113/125 avg/max cadence, 68F, 68% RH, 5 mph NW wind, mostly cloudy

Shoes: blue Brooks Launch GTS8 - 303.86 miles

I got out for a nice walk on my usual "Out to Ling Rd" route. My splits were 14:17 and 14:14 over the last 0.66 mile.

Thursday, 7/13/2023

4607 steps, 41/101 resting/max HR, 7:49 hours sleep, 174.3 pounds, 8 floors climbed

Bike: 13.34 miles, 1:12:06, 11.1/20.3 avg/max mph, 41 feet elevation gain, 93/114 avg/max HR, 24/31 avg/max respiration, 57/90 avg/max cadence, 66F, 100% RH, 7 mph SE wind, cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was all OK until I got to the old Crescent Beach restaurant on Edgemere Drive. Then I found that the Greece DMV had cut into the road every 300 yards or so all the way to East Manitou Rd. I found that you definite DO NOT want to go across these cuts at 15 mph ... I speak from personal experience.

Friday, 7/14/2023

7252 steps, 42/149 resting/max HR, 8:22 hours sleep, 174.7 pounds, 13 floors climbed

Run: 3.15 miles, 27:08, 8:38 pace, 60 feet elevation gain, 136/154 avg/max HR, 155/165 avg/max cadence, 61F, 100% RH, 3 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 37.20 miles

I got for a run on my usual "Out to Clematis St" route. I struck up an easy pace and ... it wasn't so achy. I eased up my pace a very little bit. I actually almost enjoyed the run. I guess I was waiting for the ache to get worse but it didn't. So ... progress I guess? Maybe stretching is helping. My splits were 8:49, 8:35, 8:31 and7:57 over the last 0.15 mile. So .... a negative split to boot!!

Saturday, 7/15/2023

1296 steps, 42/108 resting/max HR, 8:17 hours sleep, 175.8 pounds, 4 floors climbed

Bike: 14.05, 1:08:24, 12.3/21.3 avg/max mph 92 feet elevation gain, 99/112 avg/max HR, 26/32 avg/max respiration, 58/86 avg/max cadence, 64F, 94% RH, 5 mph SW wind, sunny

I got out for a bike just before 7 AM. I made up a new route called "Out to Lowden Point Rd and around". It's OK ... though I don't like how narrow the shoulders are on a couple miles of Lowden Point Rd. It was early so there wasn't much traffic.

Sunday, 7/2/2023 to Saturday, 7/8/2023

I walked twice this week, 3.4 miles.

I ran twice his week, 6.31 miles.

I biked 3 times this week, 39.72 miles

I took 32,972 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

BTW, I am on a 1103 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/2/2023

914 steps, 41/129 resting/max HR, 10:03 hours sleep, 173.4 pounds, 2 floors climbed

Bike: 13.30 miles, 59:58, 13.3/23.1 avg/max mph, 49 feet elevation gain, 107/130 avg/max HR, 27/33 avg/max respiration, 57/90 avg/max cadence, 72F, 94% RH, 3 mph SW wind, overcast

I got out a nice (and sweaty ride) on my usual "Out to East Manitou Rd" route. There were a few more bicyclists out than usual. I actually talked to one for a few miles as we rode back on Edgemere Drive.

Monday, 7/3/2023

5566 steps, 41/120 resting/max HR, 7:46 hours sleep, 174.5 pounds, 5 floors climbed

Walk: 1.75 miles, 25:29, 14:34 pace, 26 feet elevation gain, 103/120 avg/max HR, 112/126 avg/max cadence, 70F, 100% RH, calm, light rain

Shoes: blue Brooks Launch GTS8 - 300.55 miles

I got out for a soggy walk in a light rain on my usual "Out to Ling Rd" route. It was just a light rain that was practically over by the time I got back. My splits were 14:36 and 14:32 over the last 0.75 mile.

Tuesday, 7/4/2023

6373 steps, 40/142 resting/max HR, 9:16 hours sleep, 172.5 pounds, 18 floors climbed

Run: 3.16 miles, 30:22, 9:37 pace, 54 feet elevation gain, 129/145 avg/max HR, 148/163 avg/max cadence, 66F, 100% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 22.95 miles

It was a run day. It turned out to be an achy and sweaty run. The ache in my left hamstring just sucks the joy out of an attempt at running. I can run (in a fashion) if I take really short strides. It sucked but I got it done. My splits were 9:12, 9:26, 10:18 and 8:58 over the last 0.16 mile.

Wednesday, 7/5/2023

6586 steps, 41/111 resting/max HR, 7:03 hours sleep, 173.6 pounds, 0 (?) floors climbed

Bike: 13.25 miles, 1:06:24, 12.0/19/6 avg/max mph, 57 feet elevation gain, 96/113 avg/max HR, 23/32 avg/max respiration, 56/79 avg/max cadence, 66F, 94% RH, 6 mph SW wind, mostly cloudy

I got out for a nice and easy ride on my usual "Out to East Manitou Rd" route. I saw a backyard on Edgemere Drive that had transformed into a campsite with 11 (at least) tents. I also saw swimmers bringing their gear to a bench by Braddock Bay before they headed out for an open water swim. I waved. I probably knew some of them (or they knew me).

Thursday, 7/6/2023

6015 steps, 43/89 resting/max HR, 8:29 hours sleep, 175.1 pounds, 6 floors climbed

Walk: 1.65 miles, 23:47, 14:24 pace, 83/93 avg/max HR, 115/128 avg/max cadence, 68F, 100% RH, calm, hazy

Shoes: blue Brooks Glycerin GTS20 - 24.6 miles

I tested out my left hamstring for a couple of seconds but it sort of hurt so I opted for a walk on my usual "Out to Ling Rd" route. My splits were 14:37 and 14:06 over the last 0.65 mile.

I had a profitable surprise when I filled up my Trax at BJs. The pump sign said $3.579 but it pumped at $2.879 which is a $0.70 per gallon saving. I saved a bit more than $7! I must have triggered an instant BJ gas coupon because I bought the right combination of goods.

Friday, 7/7/2023

5588 steps, 39/148 resting.max HR, 8:11 hours sleep, 173.8 pounds, 14 floors climbed

Run: 3.15 miles, 27:46, 8:48 pace, 56 feet elevation gain, 136/152 avg/max HR, 153/161 avg/max cadence, 72F, 94% RH, calm, cloudy

Shoes: blue Brooks Glycerin GTS20 - 27.75 miles

I got out for a somewhat achy run on my usual "Out to Clematis St". It didn't ache as much so I pushed up the pace a little bit. It was warm, calm and humid outside with a very peaceful Lake Ontario as I ran on the Secret Sidewalk. I got back my Strava Local Legent on Secret Sidewalk Westbound. My splits were 8:52, 8:39, 9:00 and 8:10 over the last 0.15 mile. My stretching after each activity appears to be helping ... I can touch my toes again!

Saturday, 7/8/2023

1930 steps, 39/122 resting/max HR, 9:23 hours sleep, 172.8 pounds, 2 floors climbed

Bike: 13.17 miles, 1:01:04, 12.9/21.6 avg.max mph, 60 feet elevation gain, 106/122 avg/max HR, 27/35 avg/max respiration, 60/80 avg/max cadence, 63F, 83% RH, 5 mph SW wind, sunny

I saw these flowers on Cranberry Ponds as I rode by and circled back to take a picture.

I got out for a bike on my usual "Out to East Manitou Rd" route. It was a nice ride as usual.

Sunday, 6/25/2023 to Saturday, 7/1/2023

I walked once this week, 1.65 miles.

I ran 3 times his week, 9.45 miles.

I biked 3 times this week, 42.45 miles

I took 32,469 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.

BTW, I am on a 1096 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/25/2023

1894 steps, 41/110 resting/max HR, 7:48 hours sleep, 173.7 pounds, 3 floors climbed

Bike: 15.85 miles, 1:15:38, 12.6/22.3 avg.max mph, 71 feet elevation gain, 101/115 avg/max HR, 25/31 avg/max respiration, 58/83 avg/max cadence, 66F, 94% RH, 9 mph WSW wind, cloudy

I got up, dressed and out on my "Out to East Manitou Rd and around" route. It was a bit windy but what you going to do? Stay in? Nah! I saw a swan family by the beach on Buck Pond so I swung around for a picture. A nice ride!

Monday, 6/26/2023

8096 steps, 43/147 resting/max HR, 7:19 hours sleep, 173.4 pounds, 10 floors climbed

Run: 3.15 miles, 28:48, 9:08 miles, 56 feet elevation gain, 131/149 avg/max HR, 154/163 avg/max cadence, 68F, 94% RH, 3 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 13.64 miles

It was either going to be a walk or run this morning ... I chose to run. My left hamstring was achy but I ran onward. It ached ... I ran onward. I could have turned around at Ling Rd or Beach Ave ... I ran onward. I ran a slow and achy 5K on my "Out to Clematis St". I was dripping with sweat when I got done. I closed the windows, turned on the AC when  I got inside. I took a shower once I stopped dripping all over the place. Anyway ... my splits were 9:29, 9:02, 8:59 and 8:43 over the last 0.15. A negative split 5K was OK.

Tuesday, 6/27/2023

3120 steps, 41/106 resting/max HR, 9:51 hours sleep, 174.1 pounds, 2 floors climbed

Bike: 13.27 miles, 1:03:13, 12.6/19.8 avg/max mph, 99/115 avg/max mph, 24/31 avg/max respiration, 56/79 avg/max cadence, 64F, 100% RH, 3 mph SSW wind, cloudy

It was either a walk or a ride this morning. I chose a ride on my usual "Out to East Manitou Rd" route. It was as peaceful as usual. The swan family on Buck Pond was washing themselves again as I rode by.

Wednesday, 6/28/2023

4253 steps, 45/86 resting/max HR, 174.0 pounds, 7 floors climbed

Walk: 1.65 miles, 23:38, 14:19 pace, 12 feet elevation gain, 84/93 avg/max HR, 114/124 avg/max cadence, 61F, 100% RH, 9 mph WNW wind, overcast

Shoes: black Brooks Adrenaline GTSXX - 642.93 miles

It was either a walk or a run. I chose a walk on my usual "Out to Ling Rd" route. There was a air quality alert today. It was unusally overcast but I couldn't smell any smoke like a couple of weeks ago. My splits were 14:16 and 14:25 over the last 0.65 mile.

Thursday, 6/29/2023

6775 steps, 42/145 resting/max HR, 8:03 hours sleep, 174.2 pounds, 17 floors climbed

Run: 3.15 miles, 28:28, 9:02 pace, 57 feet elevation gain, 131/149 avg/max HR, 152/168 avg/max cadence, 55F, 100% RH 6 mph WSW wind, overcast and a bit smoky

Shoes: blue Brooks Glycerin GTS20 - 16.79 miles

The AQI from www.airnow.gov was a bit over 150 which put the air quality as Unhealthy. I needed to run or bike. I chose to run on my usual "Out to Clematis St" route. I could smell the smoke in the air but it didn't affect me. My left hamstring ached but it didn't get worse so I just ran slow and got the run done. I stopped at a bench at 1.53 mile to rest a minute and take a picture of the sunrise through the smoke. You could barely see the sun. My Samsung A51 camera couldn't see it (unless you zoomed in on it). My splits were 9:26, 8:53, 8:51 and 8:25 over the last 0.15 mile. Another negative split ... a lot easier to do when you start off slow as a dog.

Friday, 6/30/2023

1330 steps, 41/110 resting/max HR, 8:12 hours sleep, 175.2 pounds, 7 floors climbed

Bike: 13.33 miles, 1:04:46, 12.3/21.7 avg/max mph, 52 feet elevation gain, 96/117 avg/max HR, 25/31 

avg/max respiration, 55/103 avg/max cadence, 64F, 77% RH, 6 mph SW wind, cloudy

I had a vacation day off of Ricoh so I slept in for a hour or so. There was more traffic on Edgemere Drive than usual but no issues. It seemed a bit breezy and that I had a headwind everywhere I rode. The AQI from www.airnow.gov was 164, Unhealthy. I didn't smell any smoke.

It's the end of June so it's stat time!

I walked 18 times in June for 26.01 miles, 1.45 miles/walk.

I ran 11 times in June for 24.90 miles, 2.26 miles/run.

I ran 3 races in June:

 6/9 Charlie McMullen Mile, 8:03, 2nd/11 in my Men 8+ race

 6/13 Run Our River 5K - June, 28:03, 8:58 pace, 86th/144, 6th/13 in my M 60-69 age group

 6/24 Harborfest 10K (6.48 miles), 1:07:58, 10:30 pace, 104th/155, 6th/7 in my M 65-59 age group

I biked 12 times in June for 160.39 miles, 13.37 miles/bike.

I took 179,751 steps in June.

June ... another month in my Walk/Run/Bike streak. I still got out there but some days it was a struggle. My left hamstring did get a bit bettter but my running was still achy (and some days a LOT more achy). My stretching after EVERY walk/run/bike helped a bit. I guess getting older is not for the faint of heart.

Oh, I plugged the plug on a Best Western reservation that I had placed in Strongsville OH for Saturday night. I had made it so that my darling wife, Christine, and I could attend the 2nd annual Barn Party of her daughter, Beth, and her husband, Nick on Saturday afternoon. My darling wife, Christine, has a chronic medical condition that makes it extremely painful to travel.for long distances. Any further detail would be TMI.

Saturday, 7/1/2023

7001 steps, 44/146 resting/max HR, 10:20 hours sleep, 174.7 pounds, 11 floors climbed

Run: 3.15 miles, 29:52, 9:28 pace, 63 feet elevation gain, 132/150 avg/max HR, 149/162 avg/max cadence, 73F, 78% RH, 8mph SW wind, mostly cloudy

Shoes: blue Brooks Glycerin GTS20 - 19.79 miles

I got up, dressed and got out. I very briefly thought about my longer "Out by the pier and around" route but my left hamstring said "No" but I was stubborn and run anyway. I went out on my "Out to Clematis St" route for a 5K. It was slow, achy and sweaty but it was a run. My splits were 9:16, 9:22, 9:54 and 8:43 over the last 0.15 mile.