Sunday, 1/12/2020 to Saturday, 1/18/2020

My left IT band appears to be healed. I stretch before and after each run ... usually.
I ran 2 times for 10.9 miles this week.
I took 56,061 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, 1/12/2020

9364 steps, 49/141 resting/peak HR, 6:29 hrs sleep, 169.4 lbs, 13 floors climbed
run: 5.05 miles, 42:42, 8:27 pace, 135 avg HR, 160 avg cadence, 30F, 72% RH, 18 mph NW wind, wind chill 20F, overcast

I woke up during the night as a burst of rain passed through. Then I woke up around 6 AM when the wind came. It wasn't unexpected since the forecasters had predicted it for 2 or 3 days. The National Weather Service Observed Weather for past 3 days at the Rochester airport recorded at 58 mph wind gust at 5:54 AM. The max wind gust was 63 mph sometime during the morning.

So ... I chose to stay in and start doing laundry while I waited for the wind to die down. I started feeling like a slug so I got out in the early afternoon for a 5 mile "By the pier" route. The waves were crashing across the pier about 100 yards out so I stayed off the pier. My splits were: 8:32, 8:14, 8:44, 8:20 and 8:18.

Later, it was football time. First was the Houston Texans - Kansas City Chiefs game. The Texans jumped out to an early 2nd quarter lead of 24-0 (while they must have said "hold my beer" to the Bills losing a 16-0 lead the previous week). Then ... they were down 24-28 by halftime and lost 31-51, link here. The second was the Seattle Seahawks - Green Bay Packers game. I didn't watch but the Packers won 23-28, link here.

Monday, 1/13/20: 4517 steps, 51/107 resting/peak HR, 7:22 hrs sleep, 169.2 lbs, 3 floors climbed
Tuesday, 1/14/20: 7162 steps, 50/117 resting/peak HR, 7:30 hrs sleep, 171.2 lbs, 6 floors climbed

Wednesday, 1/15/20

15692 steps, 508/144 resting/peak HR, 6:51 hrs sleep, 171.4 lbs, 9 floors climbed
run: 5.85 miles, 51:04, 8:43 pace, 135 avg HR, 158 avg cadence, 40F, 55% RH, calm, overcast

Tonight't run was needed ... just because and just to get out before winter (cold, snow and wind are forecast for the next week). So ... 40F and calm condition were ideal conditions for an after work run on the LOSP trail. I had forgotten to charge my headlamp so I was glad I was on the paved LOSP trail. The light was sort of dim when I started and got worse as I ran. So ... my splits kind of reflected that: 9:10, 8:28, 8:22, 8:35, 8:45 and 9:04 over the last 0.85 mile.

Thursday, 1/16/2020: 4322 steps, 49/99 resting/peak HR, 6:45 hrs sleep, 1701 lbs, 2 floors climbed
Friday, 1/17/2020: 8271 steps, 48/107 resting/peak HR, 7:10 hrs sleep, 171.1 lbs, 3 floors climbed

Saturday, 1/18/2020

6733 steps, 47/139 resting/peak HR, 7:41 hrs sleep, 171.3 lbs, 10 floors climbed
run #1: 0.84 miles, 7:47, 9:14 pace, 125 avg HR, 152 avg cadence, 16F, 65% RH, 13 mph SE wind, win chill 6F, overcast
run #2: 3.15 miles, 27:08, 8:36 pace, 131 avg HR, 159 avg cadence, 16F, 65% RH, 13 mph SE wind, win chill 6F, overcast

Well ... the weather had turned way colder with a wind chill in the single digits. So ... I broke out my Kraft base layer that I rarely wear along with a long sleeve tech, CW-X tights, shorts, balaclava, Brooks beanie and ski mittens. I had a NetFlix DVD to mail and a Redbox to take back to 7-11 so I chose my "By the Pier" run.
It was cold so I set up a nice and easy pace. I paused my Garmin when I dropped off the Redbox at 7-11. My mind was a bit foggy and I pressed OK to end the run instead of Continue. Hence 2 runs instead of 1. Whatever ... I continued onward. The pier had ice on it about 100 yards out so I head out that way. I thought about heading out Beach Ave instead of turning left on Greenleaf Rd. The run felt like a struggle so I turned left and headed home. So ... just a 3.99 mile run today. My splits for the 2nd run: 8:33, 8:50, 8:28 and 8:15 over the last 0.15 mile.

A couple mugs of coffee soon ensued. My darling wife, Christine, and I somehow got sucked in more than a few Hallmark Winter Wonderland movies. Later she had a headache. I applied my patented headache medicine ... it disappeared ... lol!