I might not be running at full speed for a while due a left IT band injury (that is healing).
I took 79,697 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
Sunday, 9/29/2019
14026 steps, 46/155 resting/peak HR, 7:53 hr sleep, 169.7 lbs, 32 floors climbed
run #1: 0.26 mile, 2:21, 9:14 pace, 120 avg HR, 151 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy.
run #2: 2.86 mile, 25:47, 9:00 pace, 146 avg HR, 159 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy
run #3: 2,25 mile, 23:48, 10:34 pace, 126 avg HR, 150 avg cadence, 57F, 62% RH, 13 mph ENE wind, cloudy
Today's race was my sixth Heather Boyum 5K out in Center Park in Fairport. It's a race that celebrates the life of Heather Boyum who was killed by 2 intoxicated driver in 2012,links here, here and obituary here. The Heather Frazer Boyum Iron Angel Memorial Foundation, Inc sponsors a benefit race.
The Heather Boyum 5K is a 5K-ish trail race set on the rolling grass and hills in and around Center Park. My previous times: 2013 - 23:02, 2014 - 22:54, 2015 - 23:15, 2017 - 24:43 and 2018 - 26:32.
I got up around 6:30 AM and puttered around a bit. I had my usual pre-race cereal. The milk was slightly off so I dumped it after I ate my cereal. I didn't have any ill effects but it's better to be safe than sorry.
I got started a bit late and got out to the race venue around 8:20 AM. Still ... I had plenty of time before the race start at 9 AM to get my race bib. This year they gave out a cloth bag and water bottle. I took a itty-bitty warm up run of 0.26 mile before the race start. I talked with Prem Kumar and Bill Murphy for a bit before the race. And .... we were off!
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| One of the signs from CardMyYard.com |
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| More pics of the signs |
Then I went out to see my daughter, Karen, in Palmyra. We visited for a bit and I took out her cardboard recycling before I headed back to Rochester.
Monday, 9/30/2019
4847 steps, 48/96 resting/peak HR, 7:33 hr sleep, 171.3 lbs, 3 floors climbed
I had wanted to get out a last run in September but ... Christine had supper ready with 5 minutes so I stayed put and called it a day.
It's the end of September so .... it's stat time!
I ran 15 times for 79.21 miles, 5.28 miles/run.
I biked once (a rarity) for 15.05 miles.
I ran 3 races:
9/6 Dirt Cheap #6, 4.87 miles, 53:21, 10:57 pace, 96th out of 186, 3rd out of 7 in my M 60-64 age group
9/22 Rochester Half, 13.25 miles, 2:02:37, 9:21 pace, 286th out 1095, 4th out of 26 in my M 60-64 age group
9/29 Heather Boyum 5K, 2.86 miles, 25:47, 9:00 pace, 45th out of 293, 4th out of 9 in my M 60-64 age group
I have run 145 times for 743.20 miles, 5.15 miles/run so far in 2019.
I took 244,077 steps in September and 2,395,436 steps so far in 2019.
Tuesday, 10/1/2019
13481 steps, 48/141 resting/peak HR, 7:31 hr sleep, 173.2 lbs, 11 floors climbed
run: 4.75 miles, 42:09, 8:52 pace, 134 avg HR, 157 avg cadence, 83F to 70F, 53% RH, 15 mph W wind gusting to 22 mph, overcast with misty rain
Well ... it was Tuesday so I ran. The weather when I started was unreasonably warm for October 1st. The high for Rochester was 88F which was 2F above a record for this day set way back in 1877. It seemed to be over 80F when I started. A strong cold front was forecast to come through. Come through it did ... right about when I got done. It got windy and started to spit rain. I could really feel the wind when I started back from the pier and the rain started to come down when I got near the hole in the fence on the LOSP trail. Taking this shortcut cuts about 0.5 mile off this route ... and I took it. It was getting pretty windy and I wanted to get home and safe. I was stretching by the front door when I felt the air get suddenly colder! It was kind of fun ... a 62 year old runner out in the elements marveling at the weather! Anyway ... my splits were: 8:47, 8:36, 8:58, 9:01 and 8:58 over the last 0.75 mile.
Wednesday, 10/2/2019
6293 steps, 47/97 resting/peak HR, 7:29 hr sleep, 172.3 lbs, 5 floors climbed
Thursday, 10/3/2019
17121 steps, 46/143 resting/peak HR, 7:17 hr sleep, 173.4 lbs, 4 floors climed
run: 8.15 miles, 1:09:52, 8:34 pace, 136 avg HR, 158 avg cadence,
It was Thursday so I ran. I wanted a bit longer run so I ran my 8 mile route from Greece Arcadia High School. My earbud was still in 3 pieces after it had fallen on the floor. I had neglected to take the time to put them back together so I ran without music. I struck up a nice and slightly harder than usual pace. It was overcast and a lot cooler than Tuesday. I wore a long sleeve tech and hiked up the sleeves after 2 miles. There was a drizzle up within 1/4 mile of the lake as I ran along Edgemere Drive. I was a bit wet when I got done. The miles clicked off and I had no issues with any joints or muscles. My splits were: 8:21, 8:29, 8:38, 8:31, 8:39, 8:36, 8:40, 8:41 and 8:16 over the last 0.15 mile.
Friday, 10/4/2019
6371 steps, 45/93 resting/peak HR, 7:09 hr sleep, 172.2 lbs, 5 floors climbed
Saturday, 10/5/2019
17558 steps, 47/140 resting/peak HR, 7:38 hr sleep, 171.6 lbs, floors climbed
run: 11.06 miles, 1:36:55, 8:46 pace, 132 avg HR, 158 avg cadence, 40F, 61% RH, 3 mph E wind, sunny
It was a bit chilly so I hemmed and hawed a bit with my clothing choice. I initially thought of my Brooks pants and a long/short sleeve combo, light gloves and beanie. My MP3 player was low battery so I waited so I could charge it for a bit. I was a bit warm in the townhouse so I took off my short sleeve tech and changed to shorts. I got out and was pretty comfortable once I warmed up. I wanted 11 miles so I chose my "Out to Lowden Point Rd" route. I don't particularly like out and back routes but I made do. I kept up a steady pace with a tiny stop to take in a gulp of Hammer Gel at mile 4.75. My splits were: 8:39, 8:49, 8:29, 8:51, 9:00, 8:55, 8:51, 8:33, 8:56, 8:44 and 8:36.
