I ran 5 times for 13.56 miles this week.
I took 63,305 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, 1/5/2020
9191 steps, 51/157 resting/peak HR, 4:52 hrs sleep, 168.2 lbs, 8 floors climbed
run #1: 1.05 miles, 9:38, 9:08 pace, 131 avg HR, 157 avg cadence, 34F, 58% RH, 6 mph NW wind, wind chill 23F, cloudy
run #2: 2.98 miles, 22:38, 7:35 pace, 148 avg HR, 169 avg cadence, 34F, 58% RH, 6 mph NW wind, wind chill 23F, cloudy
Well ... I signed up for the new Polar Cat Winter Race Series around 8 AM. The series gift is a Polar Cat branded pair of sweatpants. They should go well with my Polar Cat sweatshirt (that I have to find first). Anyway .. it is a 3 race series with dates of 1/5 at Seneca Park, 2/16 at Mt Hope Cemetery and 3/1 at TBD. I last ran a Polar Cat back in 2012 when the late Bill Kehoe was the race director. A Democrat & Chronicle article on Bill's death, link here. So ... still changing things ... running different races.
The race start time was noon so I had plenty of time to putter around, get ready ... and still forgot my Nathan water bottle along with my earbud and MP3 player. It was around freezing so I wore my CW-X tights, long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie.
The race venue was the Wegman Lodge in the park below the Seneca Park Zoo. I got there around 11:15 AM and had to park 1/4 mile away. I got out for a nice and easy 1.05 mile warm up run at 9:08 pace, link here. I was a bit warm so I took off my inner long sleeve tech layer before the race. So ... I was a bit chilly as I stood around with about 150 other runners before the race. It was a laid back group ... I knew Prem Kumar, Steve Levitsky, Tom Hawkins, Tina Pellegrin and Bill Murphy. Oh ... this was my 500th race too!
And ... we were off! The course was around the park, up to St Paul and back. I got up to a hard race pace ... and held it as best as I could. It hurt a bit but I managed. I desperately wanted to stop to take a tiny walk break but ... I didn't. It was nice heading back down the hill just past mile 2. I could see the finish arch .... and done in 22:38 but only 2.98 miles. I did hold a 7:35 race pace and I was quite pleased at that. I had a cup of coffee and a couple of donuts afterward. The second donut was not the best idea but ... oh well.
I wasn't in the results but an email quickly to the timing group quickly fixed that. My official time was 22:36. I was 22nd out of 141 and 2nd out of 6 in my M 60-64 age group, link here. My splits were: 7:41, 7:44 and 7:21 over the last 0.98 mile.
Monday, 1/6/2020: 6645 steps, 53/103 resting/peak HR, 6:24 hrs sleep, 169.3 lbs, 4 floors climbed
Tuesday, 1/7/2020: 4867 steps, 50/118 resting/peak HR, 6:06 hrs sleep, 171.8 lbs, 1 floor climbed
Wednesday, 1/8/2020: 6325 steps, 47/100 resting/peak HR, 7:54 hrs sleep, 172.1 lbs, 3 floors climbed
Thursday, 1/9/2020
10373 steps, 47/150 resting/peak HR, 7:23 hrs sleep, 172.0 lbs, 11 floors climbed
run: 3.85 miles, 34:31, 8:57 pace, 133 avg HR, 158 avg cadence, 27F, 51% RH, 10 mph SE wind, wind chill 18F, overcast
I just had to get out so I wouldn't feel like a slug. I just kept to the LOSP trail. There was abut 1/2 inch of crusty snow but my Saloman SpeedCross 4 trail shoes made easy work of it. My splits were: 9:16, 8:37, 9:02 and 8:53 over the last 0.85 mile.
Friday, 1/10/2020: 12953 steps, 48/116 resting/peak HR, 6:48 hrs sleep, 171.2 lbs, 0 (!) floors climbed
Saturday, 1/11/2020
12951 steps, 49/157 resting/peak HR, 6:58 hrs sleep, 170.0 lbs, 4 floors climbed
run #1: 0.61 miles, 5:26, 8:58 pace, 122 avg HR, 154 avg cadence, 57F, 70% RH, 17 mph SSW wind, overcast
run #2: 5.07 miles, 40:42, 8:02 pace, 146 avg HR, 163 avg cadence, 57F, 70% RH, 17 mph SSW wind, overcast
Today's race was my tenth Freezeroo #3. Freezeroo #3 (site and distance) has changed around over the years. Here are my previous Freezeroo #3s (Camp Eastmond 5K - 2007 - 22:34, 2011 - 22:24; Casey Park 10K - 2013 - 40:06; Pineway Ponds Park - 2014 - 37:04, 2015 - 36:43, 2016 - 36:18, 2017 - 37:42, 2018 - 41:46 and 2019 - 38:42). Today's Freezeroo #3 was different ... first it was 57F and windy, second ... I changed over to my smaller running bag. So ... I left stuff behind (filling up my water, my personal cell, charging my earbud and filling my water bottles). But ... it wasn't my first race (501st actually) so I made due. I got to the race venue a bit because I stayed a bit later to make sure that my honey, Christine, had her morning coffee. I got there just before 9:40 AM. I could see that the early start runners were assembling just as I parked. I got out for a wee 0.61 mile warm up run on the way to the start line, link here.
I said "Hi" to Andy Ciaio before the race. He said that he wanted to draft off me since it was windy. He does that ... I can usually only run with him for less than a mile ... lol! And ... we were off!
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| The start ... photo courtesy of Christina Darlak Ruhland |
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| Cruising in the finish ... photo courtesy of Christina Darlak Ruhland |
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| Done! Photo courtesy of Vickey Beaver |
I headed back out to take my daughter, Karen, and her dog, Pooka, to PetSmart in Victor so Pooka could get a trim. We wandered around Eastview Mall while we waited He did look like he had less hair when she picked him back.I was back up to Rochester by 6 PM.
