I ran 3 times for 11.01 miles this week.
I took 76,206 steps this week according to my Garmin Vivoactive HR (VA-HR) smartwatch.
My VA-HR 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.
Sunday, 12/8/2019
16106 steps, 45/150 resting/peak HR, 6:58 hr sleep, 168.6 lbs, 9 floors climbed
run: 9.35 miles (estimated), 8:50 pace (estimated), 14F, 78% RH, 5 mph WSW wind, wind chill 10F, sunny
I got up and out. It was cold, chilly, brisk but sunny. I dressed warmly: CS-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and ski mittens. I stayed off the LOSP trail and went off on my 15K route. I forgot to charge my Garmin Vivoactive HR so it died after 8.0 miles. My splits were: 8:43, 8:33, 8:52, 9:13, 8:37, 8:40, 8:45 and 9:20.
I watched the Bills play the Ravens. It was a hard fought game but the Bill lost 17-24, link here. The Bills had a pass on 4th down in the end zone to tie the game at the end ... but it was knocked away. Their record is 9-4 now. The Bills just have to win ONE more game out of the last three to get back into the playoffs for the second straight year.
Monday, 12/9/2019: 9068 steps, 6:22 hr sleep, 167.3 lbs, 5 floors climbed
Tuesday, 12/10/2019: 9740 steps, 7:06 hr sleep, 170.1 lbs, 6 floors climbed
Wednesday, 12/11/2019: 10195 steps, 7:15 hr sleep, 170.3 lbs, 1 floor climbed
Thursday, 12/12/2019: 8091 steps, 6:52 hr sleep, 170.5 lbs, 4 floors climbed
Friday, 12/13/2019: 13960 steps, 37/107 resting/peak HR, 7:09 hr sleep, 170.2 lbs, 5 floors climbed
Why no runs? Why no HR data for 4 out of the 5 days? Well ... lots of work for the first question so I didn't get home until past 5:30 PM every night. A personal cell with a battery that I didn't keep on me while I worked all around the L3Harris CS buildings for the second question. I guess it has to be on your person to record your HR data.
Saturday, 12/14/2019
9046 steps, 47/157 resting/peak HR, 8:08 hr sleep, 169.7 lbs, 5 floors climbed
run #1: 1.85 miles, 17:04, 9:13 pace, 122 avg HR, 155 avg cadence, 39F, 93% RH, 5 ENE wind, overcast with misty rain
run #2: 3.11 miles, 23:29, 7:33 pace, 145 avg HR, 164 avg cadence, 39F, 93% RH, 4 mph NE wind, overcast with misty rain
Today's race with my 8th GRTC Freezeroo #1. My previous seven times were: 5 miles at Pineway Ponds Park, 2010 - 36:44, 2011 - 34:18; 5K at Northstar Christian Academy - 2013 - 22:52, 2014 - 21:41, 2016 - 22:06, 2017 - 22:11 and 2018 - 22:04.
I slept in until almost 7 AM. My weekend alarm doesn't work so well if you forget to turn on the volume or vibration. No matter ... I've run almost 500 races (498 including this one) so I had my usual bowl of cereal and banana, got dressed, got ready, kissed Christine goodbye and got out. It was chilly with a light mist so I dressed in my CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves.
I got to the Northstar Christian Academy a bit before 9 AM in plenty of time for the 10 AM start. I met up with my running buddies: Bob Dyjak, Andy Ciaio and Prem Kumar. I got out for a longish 1.85 mile warm up run at 9:13 pace, link here. I was hot so I ditched the short sleeve tech and grabbed a swig of water. Yes, it was misty out but it wasn't enough to really bother with it.
And ... we were off! The start was pretty tight so I had a bit of trouble getting up to race pace. Andy Ciaio yelled from behind me "I'm going to draft you, Doug" and then "Don't lead me through mud" as we splashed through some puddles. He passed me soon enough ... as I expected since he is faster than I am.
The course for this edition of Freezeroo #1 is a twisty, turny out and back. We had to be careful of a few bits of ice as we dodged a locked gate and entered a park. We passed the City Hope Church ... it seemed quite busy. I got to "One Mile" Pete as he announced 7:33. I got to the turnaround and headed back. One thing about an out and back course is that you can give and get encouragement from fellow runners. I noticed a hearse in front of the City Hope Church and realized that they were having a funeral while our race was running by them ... oops! Jeanette George passed me with about a mile to go ... I tried to keep up ... push ... around the last building ... timer way past 23:00 ... and done! My Garmin Forerunner HR said 23:29, 7:33 pace.
I headed inside and downstairs to the cafeteria. There was more than enough food to choose from. I chose: bag of trail mix (Chex cereal, pretzels, M&Ms), 1/2 donut and PB&J wrap along with a cup of coffee and chocolate milk. I talked with Andy and his wife Laura who also ran. Andy hadn't told her yet that he had signed up for the 100K Twisted Branch trail race ... mum's the word!
I headed home after a visit to the Wegmans on Lyell Ave for a bit of hunting and gathering. The race was timed by Egils Robs and Hourglassworks.com. I did OK. I was 41st out of 138, link here. I was 2nd out of 13 in my M 60-64 age group, link here. I was a distant 2nd before Tim Dwyer's sixth place finish time of 19:32. Tim just aged up to the M 60-64 age group and hasn't slowed a step. He runs a 5K under 20:00 and all the way up to marathons like they are candy.
There was the rare opportunity to run 3 5Ks today. The Reindeer Run in downtown Rochester was held on the Runnin' of the Green course at 8:30 AM. There were 982 finishers, link here. The runners who were willing to drive to Seneca Falls could run the the It's a Wonderful Run 5K.at 4:40 PM. There were 3923 finishers, link here. Bill Murphy, a young 71 years kid at heart, was the only one that I knew that accomplished this feat.
Why no runs? Why no HR data for 4 out of the 5 days? Well ... lots of work for the first question so I didn't get home until past 5:30 PM every night. A personal cell with a battery that I didn't keep on me while I worked all around the L3Harris CS buildings for the second question. I guess it has to be on your person to record your HR data.
Saturday, 12/14/2019
9046 steps, 47/157 resting/peak HR, 8:08 hr sleep, 169.7 lbs, 5 floors climbed
run #1: 1.85 miles, 17:04, 9:13 pace, 122 avg HR, 155 avg cadence, 39F, 93% RH, 5 ENE wind, overcast with misty rain
run #2: 3.11 miles, 23:29, 7:33 pace, 145 avg HR, 164 avg cadence, 39F, 93% RH, 4 mph NE wind, overcast with misty rain
Today's race with my 8th GRTC Freezeroo #1. My previous seven times were: 5 miles at Pineway Ponds Park, 2010 - 36:44, 2011 - 34:18; 5K at Northstar Christian Academy - 2013 - 22:52, 2014 - 21:41, 2016 - 22:06, 2017 - 22:11 and 2018 - 22:04.
I slept in until almost 7 AM. My weekend alarm doesn't work so well if you forget to turn on the volume or vibration. No matter ... I've run almost 500 races (498 including this one) so I had my usual bowl of cereal and banana, got dressed, got ready, kissed Christine goodbye and got out. It was chilly with a light mist so I dressed in my CW-X tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves.
I got to the Northstar Christian Academy a bit before 9 AM in plenty of time for the 10 AM start. I met up with my running buddies: Bob Dyjak, Andy Ciaio and Prem Kumar. I got out for a longish 1.85 mile warm up run at 9:13 pace, link here. I was hot so I ditched the short sleeve tech and grabbed a swig of water. Yes, it was misty out but it wasn't enough to really bother with it.
 |
| Looking bored before the start and the start ... photo courtesy of Christina Ruhland |
The course for this edition of Freezeroo #1 is a twisty, turny out and back. We had to be careful of a few bits of ice as we dodged a locked gate and entered a park. We passed the City Hope Church ... it seemed quite busy. I got to "One Mile" Pete as he announced 7:33. I got to the turnaround and headed back. One thing about an out and back course is that you can give and get encouragement from fellow runners. I noticed a hearse in front of the City Hope Church and realized that they were having a funeral while our race was running by them ... oops! Jeanette George passed me with about a mile to go ... I tried to keep up ... push ... around the last building ... timer way past 23:00 ... and done! My Garmin Forerunner HR said 23:29, 7:33 pace.
 |
| Straining to the finish ... photo courtesy of Christina Ruhland |
I headed home after a visit to the Wegmans on Lyell Ave for a bit of hunting and gathering. The race was timed by Egils Robs and Hourglassworks.com. I did OK. I was 41st out of 138, link here. I was 2nd out of 13 in my M 60-64 age group, link here. I was a distant 2nd before Tim Dwyer's sixth place finish time of 19:32. Tim just aged up to the M 60-64 age group and hasn't slowed a step. He runs a 5K under 20:00 and all the way up to marathons like they are candy.
There was the rare opportunity to run 3 5Ks today. The Reindeer Run in downtown Rochester was held on the Runnin' of the Green course at 8:30 AM. There were 982 finishers, link here. The runners who were willing to drive to Seneca Falls could run the the It's a Wonderful Run 5K.at 4:40 PM. There were 3923 finishers, link here. Bill Murphy, a young 71 years kid at heart, was the only one that I knew that accomplished this feat.
