I took 60,417 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
Sunday, 6/23/2019
5003 steps, 45/97 resting/peak HR, 7.04 hr sleep, 170.9 lbs, 5 floors climbed.
I didn't really think about getting out way early to get in 5 miles before I headed out to take my oldest son, Michael, and daughter, Karen, on their biweekly grocery shopping trips at the Macedon Walmart. So ... I was out to Macedon to take Michael at 9 AM and Karen around 10:30 AM. Karen also purchased a 5 shelf bookcase so I spent about a hour putting that together. All the parts were enclosed and the instructions were OK so it went together easy-peasy.
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| This picture makes it look totally out of square ... it wasn't. |
4821 steps, 45/92 resting/peak HR, 6.51 hr sleep (I woke up at 4:56 AM so 1 hour off), 5 floors climbed.
Just your typical Monday. Work, supper (fish, potatoes and salad), watch American Ninja Warrior on TV, sleep. ANW ... I wish I had that kind of upper body strength! Same old, same old ... otherwise.
Tuesday, 6/25/2019
12505 steps, 48/146 resting/peak HR, 6.41 hr sleep, 172.0 lbs, 7 floors climbed.
Run: 5.05 miles, 45:35, 8:41 pace, 136 avg HR, 158 avg cadence, 76F, 54% RH, 12 mph W wind, mostly cloudy.
I had all my running gear for a Tuesday run except my Nathan QuickDraw Plus water bottle. I needed water so I went home before I headed back out for an Out to the Pier run. My splits were 8:34, 8:33, 8:35, 8:56 and 8:10. My left knee ached so the run wasn't that enjoyable. Is this my new normal? Aarrgghh!
Wednesday, 7/26/2019
9924 steps, 46/140 resting/peak HR, 6.53 hr sleep, 172.5 lbs, 7 floors climbed.
Run: 3.15 miles, 28:41, 8:498 pace, 129 avg HR, 156 avg cadence, 84F, 48% RH, 12 mph W wind, mostly cloudy.
Well ... I wanted 5 miles today instead of Thursday because I have a dentist appointment scheduled for 4:30 PM. But ... I settled for a hot 5K instead. Yes ... it was hot but at least it was dry. I just did an out and back on Janes Rd. I thought about 5 miles but my left knee ached ... what else is new ... and decided that 5K would be enough. Aarrgghh ... again!
Thursday, 6/27/2019
7050 steps, 46/107 resting/peak Hr, 6.59 hr sleep (off by 1 hour since I woke up in the middle of the nigh and couldn't get back to sleep), 172.5 lbs, 2 floors climbed.
Just your average rest day with a dentist appointment with Dr Randy Rietz, aka the "Running Dentist". He sponsors the Dirt Cheap Trail Races ... though he never shows up nor runs them. I've given up encouraging him. I got out of work at 3 PM so I could pick up Christine and take us since we both had 4:30 PM appointments. Just your average cleaning with X-rays and .... no cavities! We went out to China Buffet on Jefferson Rd. We went to their old location first and found an empty storefront. But ... Christine looked across to Southtown Plaza and saw their new location. It's like they picked it up and plopped it down with nothing out of place. The food was just as tasty too ... mmm! The Yelp reviews, link here, are up and down. Some people hate and some people love the place.
Friday, 6/28/2019
7643 steps, 46/90 resting/peak HR, 6.38 hr sleep, 173.3 lbs, 4 floors climbed
Saturday, 6/29/2019
13471 steps, 47/142 resting/peak HR, 7.29 hr sleep, 172.5 lbs, 61 floors climbed
Run #1: 0.65 mile, 06:51, 9:44 pace, 121 avg HR, 121 avg HR, 153 avg cadence, 77F, 69% RH, 7 mph W wind, mostly cloudy.
Run #2: 5.31 miles, 1:13:09, 13:47 pace, 125 avg HR, 129 avg cadence, 80F 62% RH, 8 mph W wind, mostly cloudy.
Today's race was my first Country Mile out at Ganondgan in Victor NY. Actually it was my 8th since it was roughly the same course as Charlie's Old Goat Trail Run. Yes ... 83 year old Charlie Sabatine was out there on the trails (though he wasn't registered). My previous years, times and distances were: 2011 - 1:03:11, 7.0 miles; 2012 - 56:42 - 6/14 miles; 2013 - 1:13:11, 6.68 miles, 2014 - 1:09:56, 6.54 miles; 2015 - 55:38, 6.3 miles, 2016 - 58:53, 5.99 miles and 2018 - 48:29, 4.81 miles. I remember one year that I slipped and fell quite painfully on one of those board walkways.
I almost had a wardrobe malfunction! I decided to wear my Brooks tights/shorts that I hadn't worn in a while. Well ... I had forgotten that they had a 3 inch hole from the crotch down the right leg! I didn't see that until I was ten minutes into my drive. So ... I made a U-turn at the next roundabout and headed home to change into my black shorts. I was a bit pissed but I had plenty of time and you gotta do what you gotta do. So ... I didn't get to the race venue until 8:25 AM. I was still parked in the parking lot which surprised me. I thought I would be parked out on the road.
I was a bit bored 15 minutes before the start so got out for a 0.65 mile warm up run, link here. It wasn't really necessary since it was quite warm at 77F but it helped calm my nerves by letting me know that my left knee was somewhat OK.
I saw Andy Ciaio and Prem Kumar before the start along with most of the fast runners since this was a GRTC Rochester Runner of the Year race. And ... we were off! The race started off OK. But ... there could have been more signs after we passed the road. So ... I and others missed a sign (or more) and got lost. We were supposed to be following signs with plates on them or stakes with red ribbon. Well ... we also saw stakes with red marks. I saw a T intersection with a stake with red marks in both directions at one point. Plus the trails out where I was had lot of switchbacks. I could go directly downhill for 30 feet and cross three trails! I whipped out my cell and tried to navigate back on my RoadID app but that was difficult too. I finally just followed someone and got back on the marked trail. So ... I just ran until I got to the finish. I saw that I was running by runners who are normally behind me. Oh well! I finished without needing a search party. What happens on the trail stays on the trail!
This is my Garmin from the 2018 Charlies's Old Goat Trail Run which had probably the same course. Notice how the left section is different. Hey ... I hadn't gotten lost on a trail race in a while so I guess I was due.
I was 44th out of 68 (kind of low attendance) and 7th out of 7 in my M 60-64 age group, link here. My splits were: 8:34, 12:06, 21:58, 13:33, 14:11 and 9:00 over the last 0.31 mile. Prem, up in the front, helped the first two runners when they got off course, and finished 4th in 46:41. Andy finished 9th in 50:29. He lives out in Victor so he runs on these trails and knew them quite well. I did win a packet of Once Again Nut Butter at the after race raffle though!
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| Gotta love Once Again Nut Butter! |
Oh! I signed up for the Greece Freedom Run 5K for my July 4th race this year just before the rate went up at midnight. I have raced every July 4th race in Rochester except this one. I've done the Brighton 5K (2011 and 2016), Firecracker 5 (2006, 2008, 2009 and 2010), Firecracker 4 (2014), Irondequoit 10K (2012, 2015, 2017 and 2018) and the Sodus Bay Lighthouse 5K (2013).
