I ran 4 times for 24.88 miles this week.
I took 76,890 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, 02/02/2020
15436 steps, 47/145 resting/peak HR, 8:20 hrs sleep, 169.5 lbs, 11 floors climbed
run #1: 4.05 miles, 35:15, 8:42 pace, 132 avg HR, 159 avg cadence, 32F, 88% RH, 8 mph SW wind, wind chill 25F, overcast with light snow
run #2: 5.65 miles, 48:49, 8:38 pace, 136 avg HR, 162 avg cadence, 31F, 92% RH, calm, overcast
Super Bowl Sunday ... what to do before the game? Why not run twice? So ... I did. I slept in until 9 AM ... unbelievable but true.
I got out at 10:30 AM for the first run. I had a Redbox DVD entitled Terminator: Dark Fate (with Arnold and Linda Hamilton) to take back to the 7-11 on Lake Ave so I stopped by there and continued onward. My splits were: 9:04, 8:27, 8:50 and 8:30.
The usual 2 mugs of coffee ensued along with an early lunch. Then Christine treated me and let me watch the bikinis in the 2017 Baywatch movie with the Rock along with cameos from David "Hoff" Hasselhoff and Pamela Anderson. The movie was actually quite funny with all the usual raunchy adult jokes.
I got out for my second run around 4:30 PM. I stayed on the LOSP trail for a full out and back. It was kind of amazing that in 5 hours how the snow that had fallen during the first one had melted and that the ground was softer and muddier. I took it longer and a wee bit faster. My splits were: 9:09, 8:27, 8:19, 8:29, 8:51 and 8:33 over the last 0.65 mile.
Then ... Christine and I settled down to watch the Super Bowl between the San Francisco 49ers vs the Kansas City Chiefs. The Chiefs spotted the 49ers a 20-10 lead into the 4th quarter before rolling off 3 TDs to win 31-20. Unfortunate if you were hoping for a 49ers victory like I was, link here.
Monday, 2/3/2020: 4969 steps, 51/99 resting/peak HR, 6:15 hrs sleep, 167.9 lbs, 4 floors climbed
Tuesday, 2/4/2020
12489 steps, 50/145 resting/peak HR, 7:32 hrs sleep, 169.3 lbs, 2 floors climbed
run: 5.65 miles, 48:44, 8:37 pace, 138 avg HR, 160 avg cadence, 36F, 67% RH, 9 mph NW wind, wind chill 28F, overcast
I got out for a run after work while Christine cooked up some Lloyds ribs. It was dark and around freezing so I wore my winter usual of CW-X tights, Darn Tough socks, long sleeve tech, Brooks 1/4 zip long sleeve pullover, beanie and running gloves. I wore my Noxgear Tracer360 and headlamp from eBay. I just took it nice and easy while I let the run happen. No worries. My splits were: 8:57, 8:33, 8:38, 8:32, 8:41 and 8:12 over the last 0.65 mile.
Wednesday, 2/5/2020: 8778 + 5000 steps, 52/94 resting/peak HR, 6:11 hrs sleep, 170.4 lbs, 6 floors climbed
Why did I add 5000 steps? Well ... I have to put my cell phones and smartwatch HR is a locker whenever I go into a SCIF. I have to crawl all around not 1 but 2 SCIFs when I put on new signs and stickers on almost all the printers. Christine surprised me by suggesting that I pick her up to take her out to supper. We round up at our old standby ... the Char Broil on Island Cottage. I had the shaved prime rib sandwich and Christine had the triple-decker turkey club Mmm!
Thursday, 2/6/2020: 1498 steps, 48/124 resting/peak HR, 7:55 hrs sleep, 170.6 lbs, 1 floors climbed
Ricoh has a "use it or lose it" vacation policy. Their fiscal year runs until the end of March and I have 7.5 days left. Christine enjoyed some time together and went out to a late lunch at Bill Gray's at the port. We had the Thursday's cheeseburger special, split some fries and enjoyed some Labatt Blue Lights.
Friday, 2/7/2020: 7340 steps, 49/136 resting/peak HR, 6:20 hrs sleep, 170.0 lbs, 4 floors climbed
I did have this day off but my boss called me up on Thursday night to ask me to come in. There was a lot of snow forecast for Friday and the guy who was going to cover me was going to have to drive in from Buffalo. So ... I went to work.
Saturday, 2/8/2020
21380 steps, 50/147 resting/peak HR, 7:20 hrs sleep, 171.2 lbs, 6 floors climbed
run #1: 1.55 miles, 13:47, 8:53 pace, 128 avg HR, 158 avg cadence, 16F, 79% RH, 7 mph N wind, wind chill 7F, overcast with light snow
run #2: 7.98 miles, 1:06:05, 8:17 pace, 143 avg HR, 164 avg cadence, 16F, 79% RH, 6 mph N wind, wind chill 8F, overcast with light snow
run #3: 2.08 miles, 31:05, 14:59 pace, 128 avg HR, 129 avg cadence, 16F, 71% RH, calm, partly cloudy
Today's race was my eighth Freezeroo #5. This race is also one that have changed venue but not the distance of 8 miles. I ran 2011 - 1:01:36, 2012 - 59:41, 2014 - 59:29, 2015 - 1:01:56 from the Greece DPW on Long Pond Rd. The race was cancelled due to too much snow in 2013 and sub zero wind chill in 2016. The race moved to Braddock Bay Park on East Manitou Rd in 2017. I ran 2017 - 1:00:20, 2018 - 1:00:57 and 2019 - 1:03:35. Both races still ran on Edgemere Drive (and its always in your face wind off of Lake Ontario) ... just different parts.
I was up early at 5:25 AM and puttered around like usual. The race venue was close so it only took a 10 minute drive on the Parkway. I got there around 8:20 AM. It was cold and brisk so I wore: CW-X tights, shorts, Craft long sleeve, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and ski mittens. I was a little undecided about my footwear choice so I took a 1.55 mile warm up run at 8:53 pace with my Salamon SpeedCross 4 trail shoes, link here. I decided that I didn't need them so I changed back to my Brooks Adrenaline GTS19 shoes.
I wasn't quite ready when the start was given. It took about 5 extra seconds to get my left mitten on after I started up my RoadID (so Christine could track me) and my Garmin Vivoactive HR. I had to pick through about 30 to 40 runners during the first 1/4 mile before I got up to where I usually am during a Freezeroo.
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| Exiting the Victor Town Park about 1/2 mile into the race ... photo courtesy of Tim Matthews of https://runnerpics.shuttlefly.com |
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| Vickey Beaver snapped this pic as I was passing her on Edgemere Drive around mile 5 |
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| Heading into the finish ... photo courtesy of Christina Darlak Ruhland |
The snow and ice on the jog of Braddock Rd and Third Ave at mile 6.5 slowed me down. It was difficult to get back up to my race pace. But ... I managed. I could see that the clock was going to go past 1:06 ... done in 1:06:09. I was more than happy to stop.
I headed into the lodge after I retrieved my mug of coffee from the 2019 Trax. I was happy to sit down with a bagel and coffee for a bit. I saw someone put cream cheese and peanut butter on her bagel. She said it tasted good so I tried it ... it did taste good. I would have never thought of this pairing! I headed home but I did Ricoh business off the clock. I stopped by L3HarrisB601 to pick up a MPCW2200 ink collector that I then took out to a needy MPCW2200 at RTP-B6. Then I went back to B601 where I pulled a MPC307 hot swap from a conference room, rolled a SP8300 to the dock for pickup on Monday and took home a MPCW2200 magenta ink so I could deliver it to RTP-B6 on Monday.
The Hourglassworks.com results were already up by the time I got home. I did OK. I finished in 1:06:09 and was 37th out of 106, link here. I was 3rd out of 7 in my M 60-64 age group, link here. My splits were: 8:05, 8:00, 8:09, 8:19, 8:14, 8:21, 8:42 and 8:27. I rested with a mug of coffee and a bit of lunch. But ... it was cold, there was snow on the ground and I had a pair of Dion snowshoes in the closet.
Why to do? Get out for my third run of the day before the sun set! Luckily my balaclava, Brooks beanie and ski mittens were 90% dry. I headed out just as the mailman delivered our mail. I ran around the perimeter of the Lake Shore Country Club. The snow was just deep enough. It was a bit icy on the top. I took it really slow since I knew that snowshoeing is harder than it looks ... especially when you run while wearing snowshoes. My splits were: 14:42, 15:02 and 18:00 over the 0.08 mile.
My impromptu running calendar that I keep told me that a couple other running events were held today. The Little Rodent (a 4 mile snowshoe race) and Cast a Shadow (a 6 hour snowshoe race/relay) were held out at Mendon Ponds Park by Roadsarepoison.com/castashadow. The Beast of Burden 25M/50M/100M ultra was held out at Lockport.
I headed into the lodge after I retrieved my mug of coffee from the 2019 Trax. I was happy to sit down with a bagel and coffee for a bit. I saw someone put cream cheese and peanut butter on her bagel. She said it tasted good so I tried it ... it did taste good. I would have never thought of this pairing! I headed home but I did Ricoh business off the clock. I stopped by L3HarrisB601 to pick up a MPCW2200 ink collector that I then took out to a needy MPCW2200 at RTP-B6. Then I went back to B601 where I pulled a MPC307 hot swap from a conference room, rolled a SP8300 to the dock for pickup on Monday and took home a MPCW2200 magenta ink so I could deliver it to RTP-B6 on Monday.
The Hourglassworks.com results were already up by the time I got home. I did OK. I finished in 1:06:09 and was 37th out of 106, link here. I was 3rd out of 7 in my M 60-64 age group, link here. My splits were: 8:05, 8:00, 8:09, 8:19, 8:14, 8:21, 8:42 and 8:27. I rested with a mug of coffee and a bit of lunch. But ... it was cold, there was snow on the ground and I had a pair of Dion snowshoes in the closet.
Why to do? Get out for my third run of the day before the sun set! Luckily my balaclava, Brooks beanie and ski mittens were 90% dry. I headed out just as the mailman delivered our mail. I ran around the perimeter of the Lake Shore Country Club. The snow was just deep enough. It was a bit icy on the top. I took it really slow since I knew that snowshoeing is harder than it looks ... especially when you run while wearing snowshoes. My splits were: 14:42, 15:02 and 18:00 over the 0.08 mile.
My impromptu running calendar that I keep told me that a couple other running events were held today. The Little Rodent (a 4 mile snowshoe race) and Cast a Shadow (a 6 hour snowshoe race/relay) were held out at Mendon Ponds Park by Roadsarepoison.com/castashadow. The Beast of Burden 25M/50M/100M ultra was held out at Lockport.
