I ran 4 times for 19.22 miles this week.
I took 57,440 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, 12/29/2019
8426 steps, 48/138 resting/peak HR, 8:11 hrs sleep, 171.1 lbs, 10 floors climbed
run: 5.05 miles, 44:02, 8:43 pace, 132 avg HR, 160 avg cadence, 32F, 85% RH, 7 mph ESE wind, wind chill 25F, overcast
Out again for an "Out to the pier" run. It seemed a bit colder than yesterday but same tired legs as yesterday ... same old, same old ... seems to be a recurring theme. But ... I got out. My splits were: 8:32, 8:45, 8:52, 8:42 and 8:45.
Monday, 12/30/2019: 7228 steps, 47/104 resting/peak HR, 5:42 hrs sleep, 169.3 lbs, 2 floors climbed
Tuesday, 12/31/2019: 4711 steps, 48/119 resting/peak HR, 7:32 hrs sleep, 170.4 lbs, 3 floors climbed
A nice way to start New Year's Eve was a free donut from Dunkin at the corner of Elmwood and Buffalo Rd. I had forgotten to make my muffin sandwich at home before I left for work so I stopped in. The lady at the counter just gave me an apple fritter donut for free!
It's the end of 2019 so it's time for stats!
I ran 14 times for 84.22 miles in December, 6.02 miles/run.
I ran 1 race in December:
12/14 Freezeroo #1, 3.11 miles, 23:39, 7:33 pace
I ran 195 times in 2019 for 1013.38 miles (12 years in a row), 5.20 miles/run
I took 290,087 steps in December and 3,299,683 steps in 2020.
I ran 27 races in 2019:
1 1 Mile - McMullen Mile - 7:09
6 5Ks (Sunset House 5K - 24:08, Medved 5K - 22:55, Greece Freedom Run 5K - 24:29, Scare Brain Cancer Away 5K - 23:36, Grocery Run 5K - 23:33, Freezeroo #1: 23:36)
1 4.4 Mile - Freezeoo #6 - 33:46
3 5 Mile - Freezeroo #3 - 38:44, Freezeroo #4 (4.9 miles) - 37: 52, Runnin' of the Green - 38:56,
I took 290,087 steps in December and 2,395,436 steps in 2019
3 10Ks (Lilac 10K - 54:55, Made in the ROC 10K - 54:58, Race with Grace 10K - 50:10)
1 7.5 Mile - Freezeroo #2 - 59:58
1 8 Mile - Freezeroo #5 - 1:03:35
5 Half Marathons - (Winter Warrior Half - 1:49:10, 1:57:11, Winter Warrior Half, 1:57:11, Shoreline Half - 2:04:10, Rochester Half - 2:04:10, Empire State Half - 1:43:44)
6 Trail Races (Dirt Cheap #1 - 4.64 miles, 50:51; Dirt Cheap #3 - 3.24 miles, 44:13; Country Mile - 5.31 miles, 1:13:09; Dirt Cheap #4 - 4.95 miles, 54:46, Dirt Cheap #6 - 4.87 miles, 53:21; Heather Boyum 5K - 2.86 miles, 25:47
I wrote this on my Facebook page:
"A look back at 2019.
I ran 1013 miles (12 years in a row > 1000 miles). A left IT band injury (Dirt Cheap #1 in April) forced me to curtail my running in July and August. I stretch before and after running now (at least 90% of the time). I ran 27 races (5 half marathons) with 164 racing miles.
A look ahead at 2020.
I am going to mix it up this year with some new races (Rally Around the Valley 18, Fly by Night Du, Geneva Half and Midsummer's Night Madness Trail Half so far). I am getting a bit slower but I still love running and racing. I would like to add weight training to my fitness activities.
I hope everyone has a great 2020!"
I spent a hour looking at and signing up for some races that were going to increase in price in 2020. There were: Rally Around the Valley 18, Geneva Half, Midsummer's Night Madness Trail Half and Medved 5K. I thought about the Black Diamond Express Half, Right to Run 19K, Montezuma Half, Last Annual Sloppy Fool's Run and Scare Brain Cancer Away 5K.
So ... I will be running in different races in 2020. I don't want to run the same old, same old races in 2020. I am going to run new races in 2020 ... Rally Around the Valley 18, Fly by Night Du, Geneva Half, Midsummer's Night Madness Trail Half so far!
So ... what did Christine and I do for New Year's Eve? Well ... not much. I think we had leftovers and were in our beds before 11 AM.
Wednesday, 1/1/20
14203 steps, 47/150 resting/peak HR, 7:33 hrs sleep, 170.4 lbs, 41 floors climbed
run #1: 0.66 miles, 6:08, 9:18 pace, 30F, 68% RH, 14 mph W wind, wind chill 21F, overcast
run #2: 7.55 miles, 1:02:34, 8:17 pace, 141 avg HR, 163 avg cadence, 0F, 68% RH, 14 mph W wind, wind chill 21F, overcast
Today's race was the GRTC Freezeroo #2 aka New Year's Day Resolution Run. It was my eleventh (2009 - 1:02:33, 2011 - 57:24, 2012 - 53:26, 2013 - 1:02:13, 2014 - 58:36, 2015 - 57:31, 2016 - 59:44, 2017 - 59:19, 2018 - 59:36 and 2019 - 59:58) so I knew the course well. There were the rolling hills of Mendon involved plus cold, a bit of black ice and wind to contend with today but ... that's winter racing in Rochester NY.
I was up early and puttered around like usual. But .. when I went to put on my winter gear (CW-X tights, an old Freezeroo long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running glove) I found that I couldn't locate my balaclava. I stuffed a change of long sleeve tech, a jug of water and sunglasses to my small running bag. Anyway ... the 30 minute drive down to Mendon Ponds Park was unevenful. There weren't many cars on the road ... you would have thought that New Year's Eve was last night and almost everyone slept in. Oh ... it was, LOL!
I met up with Prem Kumar before I headed out for a 0.66 mile warm up run, link here. He told me about black ice on the shoulders of the road. I found that out for myself sure enough. I also found that it was a bit windy so I added my GRTC neck gaiter to keep my neck warm.
I was still unsure of my clothing choices as I walked up to the start line but ... it was too late to change now. I met up with Andy Ciaio at the start line. He kidded me about my 9 day old beard. He said that it's a one day growth for him. It did keep my face a bit warmer, lol!
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| The start ... photo courtesy of Christina Darlak Ruhland |
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| Somewhere on Canfield Rd with about a mile to go ... photo courtesy of Gail Marie Gilman |
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| The finish line is in sight! ... photo courtesy of Christina Darlak Ruhland |
I walked back up to Stewart Lodge. I had a bowl of pasta, a mini bagel with peanut butter and jelly along with a cup of coffee with chocolate milk. It kind of hit the spot. I changed into my dry long sleeve tech before I headed back out to the 2019 Trax and home.
My official time was 1:02:32. Hourglassworks.com had the results up on their website before I got home. Wow! I was 81st out of 241, link here. I was 6th out of 16 in my M 60-64 age group, link here. My splits were: 7:44, 8:21, 8:26, 8:18, 8:28, 8:34, 8:36 and 7:29 over the last 0.55 mile (which seemed to take forever).
Thursday, 1/2/20: 6711 steps, 47/102 resting/peak HR, 6:15 hrs sleep, 169.1 lbs, 3 floors climbed
Friday, 1/3/20: 5712 steps, 47/103 resting/peak HR, 7:28 hrs sleep, 171.7 lbs, 7 floors climbed
Saturday, 1/4/20
10389 steps, 48/137 resting/peak HR, 6:51 hrs sleep, 170.7 lbs, 0 (1) floors climbed
run: 6.06 miles, 55:30, 9:10 pace, 130 avg HR, 157 avg cadence, 34F, 96% RH, 12 mph NNE wind, wind chill 25F, overcast with wet snow
Wet snow was falling by the time I stopped puttering around and got my butt in gear enough to get out for my run. I wanted to avoid the road, cars and snowplows so I chose to stay on the LOSP trail. I could have worn my Salomon trail shoes but I went with my Brooks Adrenaline GTS19 shoes instead. There was only 1/2 inch of wet snow on the trail. There weren't any tracks in the snow all the way out to Island Cottage ... virgin snow! It was a bit of workout. My splits were: 9:56, 8:48, 8:53, 8:55, 9:16 and 9:09.
Later, Christine and I watched the Buffalo Bills vs Houston Texans Wild Card playoff game. The Bills jumped out 16-0 by the middle of the 3rd quarter. The score was 16-8 at the end of the 3rd quarter ... then 16-11 ... then 16-19. The Bills tied it up at 19-19 to force OT. The Texans won in OT, 19-22, link here. But ... the refs took it away. The Texans had a 3rd and 18 with the clock at 0.0 for a full 2 seconds during the game winning FG drive ... and converted, link here! But at least the Patriots lost 13-20, link here!
