I took 63,875 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
Sunday, 6/16/2019
13602 steps, 46/155 resting/peak HR, 7.05 hr sleep (about a hour off), 169.1 lbs, 0 floors climbed.
Run #1: 1.05 miles, 8:48, 8:22 pace, 127/141 avg/peak HR, 158 avg cadence.
Run #2: 3.15 miles, 20:55, 7:17 pace, 149/161 avg/peak HR, 168 avg cadence.
Run #3: 1.05 miles, 10:06, 9:36 pace, 123/129 avg/peak HR, 151 avg cadence.
Today's race was my 8th Medved 5K to cure ALS. This was a Rochester Runner of the Year race so all the fast GRTC runners were here. My previous times were: 2012 - 20:13 (lifetime PR), 2013 - 21:26, 2014 - 20:59, 2015 - 21:28, 2016 - 21:47, 2017 - 22:38 and 2018 - 20:55 (only 3 miles due to short course). The race venue was Frontier Field which is just an easy-peasy trip down Lake Ave / State St for me. The course is nice, flat and fast. It was cool too: 52F, 90% RH, 9 mph NE wind, overcast.
I was up early at 5:03 AM. I knew I couldn't get back to sleep so I didn't try. I puttered around, got ready, kissed Christine and got down to Frontier Field around 7:40 AM. Well ... I got ready a bit too fast because I left my cell phones (personal and Ricoh) home and my electronics (MP3 player and earbud) weren't charged. I briefly thought about heading back to get them but it was only a 5K. So ... I ran old school. No RoadID eCrumb back to Christine and the kids today.
I got out for a 1.05 mile warm up run at 8:22 pace. I had to push to get to that pace because my left shin had a bit of an ache. I was a bit concerned about that but ... what can you do? I lined for the start, fist-bumped with Prem Kumar and ... we were off!
I got up to race pace quickly. I felt good with no knee discomfort. I tried to hold back but hit "1 mile Pete" as he yelled "7:10". Christine Antonino passed me right then. She races at my pace so I decided to hang with her as long as I could. I sipped a bit of water as we passed a water stop. I passed the girl she was running with ... about 100 feet behind her. Mile 2 ... felt good. Hanging on ... back to Frontier Field ... around to the back ... warning track .... mile 3 ... left field line ... clock under 23 ... and done in 22:55! Under 23 ... nice! I was a bit thirsty so I drained most of a pint of water. I checked the results and found that I was 72nd and 4th in my age group. I may have lost a step but I'm still out there. I do like racing!
I went for a cool down run, another 1.05 miles at 9:26 pace, link here. That's wasn't such a good idea. My left knee didn't like it so I had a slight limp/run. But ... I didn't turn around. I decided to go straight home so I could change and get my cell phones instead of hitting up BJs on the way. PCR-Timing did the results and got them up quickly. I did OK ... 72nd out of 380, link here. I was 4th out of 19 in my M 60-64 age group. My splits were: 7:07, 7:16, 7:32 and 6:44 over the last 0.15 mile.
Christine and I went out to BJs later. She wanted to go so she could get the staples that I always seem to miss when I do my "surgical strike" trips during the week. She shops aisle by aisle at a lot slower pace than I do. Later we hit up Home Depot on Ridge Rd W to buy flowers for the front and herbs for the back porch. The selection was a bit meh but we found some petunias that should look good.
Monday, 6/17/2019: rest day.
5124 steps, 46/118 resting/peak HR, 5.54 hr sleep, 170.6 lbs, 2 stairs climbed.
Christine and I planted the flowers in front. OK ... she pointed to where she wanted them and I planted them. It's harder work than I thought! I'm no green thumb so if it looks in a couple of week it's beginners luck!
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| My first attempt at planting flowers in many years |
13439 steps, 44/149 resting/peak HR, 7.23 hr sleep (off by 0.75 and 0.5 hr), 170.4 lbs, 4 floors climbed.
Run: 5.05 miles, 43:23, 8:35 pace, 137 avg HR, 157 avg cadence, 74F, 48% RH, 9 mph NE wind, mostly sunny.
I got out for a run after work like usual on a Tuesday. I set up a nice and steady pace but was bothered by a nagging pain in my left knee that didn't go away. I thought it might after a mile but it didn't so the run was just a pain ... blah! My splits: 8:37, 8:35, 8:39, 8:31 and 8:36. I finally got around to wearing my new VA-HR and old Forerunner 220 on a run. They were 0.01 mile apart. It was actually 0.02 mile but I had trouble figuring out how to turn off the Forerunner 220 since it was on my right wrist.
6/19/2019: rest day
8735 steps, 44/95 resting/peak HR, 7.24 hr sleep (off by 30 and 10 min), 169.3 lbs, 4 floors climbed.
Christine made beef stroganoff for supper. I had bought an apple crumb pie so it made for a nice meal! I'm a good hunter/gatherer and she's a good cook so we work well together.
6/20/2019
10356 steps, 44/123 resting/peak HR, 6.22 hr sleep (off by 30 min in the morning), 8 floors climbed
Run (if you can can it that): 1.36 miles, 13:17, 9:47 pace, 68F, 81% RH, 7 mph N wind, overcast
Well ... this run didn't want to happen. I drove to GAHS like usual after work. I tried to run twice but my left calf just didn't feel right. So ... I deleted the runs from my VA-HR and went home. Christine knew I was pissed when I stomped in. I didn't want to give up so I tried again. I decided to give it a mile so I shuffled ... yes ... shuffled off with a route that would leave me an easy out after 1 mile. My left calf didn't feel any better after 1 mile so I called the run over. WTF? Am I stiff because I don't stretch enough? Should I cross train on non-running days like other runners? I've just run for 14 years now. Whatever! I'm just a bit pissed.
Friday, 6/21/2019
4550 steps, 44/107 resting/peak HR, 7.26 hr sleep (Ok on both ends), 171.3 lbs, 3 floors climbed.
Christine got her nails touched up at Polish Me Up. Her nail color is Malaga Wine from OPI. It's a deep purple reddish shade.
Saturday, 6/22/2019
8069 steps, 45/140 resting/peak HR, 6.31 hr sleep, 172.2 lbs, 1 floor climbed.
Run: 5.05 miles, 45:32, 8:50 pace, 131 avg HR, 159 avg cadence, 61F, 70% RH, 7 mph NE wind, a few clouds
I wanted to get out early ... but I puttered around a bit like usual like I caught up on my emails and Facebook. I did see a few pictures of the set up before Many on the Genny ... lots of mud! I want to get 5 and not on an out and back route so I chose my Out to the Pier route. My left knee ached a bit as I set up a nice and steady pace. It wasn't enough to turn around so I kept going. There was a volleyball tournament setting up in the Ontario Beach Park and the Lake Ontario waters were pretty calm out on the pier. Still ... I was OK with stopping after 5 miles. My splits were: 8:37, 8:50, 8:41, 9:05, 8:57 and 8:21 over the last 0.15 mile.
