This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).
I walked 4 times this week, 8.15 miles.
I ran 3 times this week, 14.32 miles.
I didn't bike this week.
I took 45.966 steps this week according to my Garmin Venu smartwatch.
My Venu 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.
WALKING/RUNNING/BIKING: I am pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.
My Venu 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.
WALKING/RUNNING/BIKING: I am pretty sure that I have 90% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for about 6 weeks now. It has slowly helped over the past month. I ran (yes, ran) 4 times last week. A run is better than a walk in my 64 year old mind.
BTW, I am on a 508 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/13). There were more than a few days when a mile was all I could walk or limp.
COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement a full vaccine mandate on 12/8 (with an allowance for religious exemption). I still wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance. Why? Because of the Delta variant that's why. Christine and I have had both shots of the vaccine (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine).
Sunday, 11/14/2021
5891 steps, 47/135 resting/max HR, 9:53 hrs sleep, 184.9 lbs, 13 floors climbed
walk: 2.06 miles, 27:26, 13:18 pace, 17 feet elevation gain, 99/138 avg/max HR, 122 avg cadence, 40F, 84% RH, 5 to 22 mph SSE wind, cloudy
shoes: Brooks Adrenaline GTS20 black: 255.39 miles
I got out for a brisk walk. It was a bit chilly so I put the pedal to the metal for a 13:05 first mile and a slightly slower 13:31 second mile.
Monday, 11/15/2021
11010 steps, 49/131 resting/max HR, 7:16 hrs sleep, 185.8 lbs, 13 floors climbed
4.2 miles (estimated, 3.15 measured), 39:00 (estimated, 30:23 measured), 9:20 pace (estimated, 9:38 measured), 125/137 avg/max HR, 151/170 avg/max cadence, 36F, 100% RH, 1 to 12 mph WSW wind, drizzle
shoes: Brooks Adrenaline GTS20 black: 259.59 miles
It was a dark, cold and damp when I looked out the window around 6 AM. I tried to think of reasons not to go out on a run ... couldn't find any ... so I got up, got downstairs, got dressed and got outside before I could change my mind. It was definitely cold and damp but at least it was getting light. I had dug out my Brooks 1/4 zip long sleeve pullover so it kept me a bit warm as I started a slow run. I estimate my pace during the first mile was about 9:00 ... and then I found out that I had not pressed the start on my Garmin Venu hard enough. Drat! That took a bit of piss and vinegar out of my sails during the rest of the run so I took some walk breaks to catch my breath and wonder why I was running and not walking. I thought about cutting the run shorter but I kept on my planned "Out by the pier" route of 4.2 miles. I am kind of stubborn so I kept on my slow run pace and got it done. My splits were: 9:54, 9:26 and 9:47 ... kind of slow.
I walked a bit more than usual during work and got over 10,000 steps. My right heel hurt a bit in the evening. :-(.
Tuesday, 11/16/2021
8976 steps, 47/106 resting/max HR, 7:50 hrs sleep, 185.5 lbs, 12 floors climbed
walk: 2.0 miles, 29:07, 14:34 pace, 16 feet elevation gain, 88/101 avg/max HR, 119/164 avg/max cadence, 36F, 91% RH, 2 to 12 mph W wind, partly cloudy
shoes: Brooks Adrenaline GTS20 black: 261.59 miles
I got out for a 2 mile walk on my usual "Another 2" route. My splits were: 14:38 and 14:29. I got in more steps at work when I did my usual "look-see" on the printers in the 4 L3Harris SAS buildings.
Wednesday, 11/17/2021
10269 steps, 50/141 resting/max HR, 6:16 hrs sleep, 185.7 lbs, 22 floors climbed
run: 4.66 miles, 41:26, 8:54 pace, 65 feet elevation gain, 133/144 avg/max HR, 160/173 avg/max cadence, 36F, 80% RH, 11 to 14 mph S wind, wind chill 28F, cloudy
shoes: Brooks Adrenaline GTS20 black: 266.25 miles
I got out and knew I needed to test my right heel if I wanted to run my 10th Race with Grace 10K in 8 days. So ... I ran my "Out by the pier and around" route of about 4.5 miles. I took it out slow and steady. I only stopped for 2 tiny walk breaks to catch my breath. My splits were: 9:03, 8:51, 8:49, 9:06 and 8:36 over the last 0.66 mile. So ... I signed up for my 10th Race with Grace 10K in the evening. I am still on the fence for signing up for my 11th Freezeroo series. But ... a runner does what a runner does.
Thursday, 11/18/2021
5231 steps, 44/101 resting/max HR, 8:13 hrs sleep, 184.5 lbs, 7 floors climbed
walk: 2.0 miles, 27:20, 14:41 pace, 19 feet elevation gain, 86/100 avg/max HR, 119/153 avg/max cadence, 50F, 100% RH, 9 to 24 mph W wind, light rain
shoes: Brooks Adrenaline GTS20 black: 268.25 miles
My weather app said "rain starting in 5 minutes" ... but I didn't let that stop me from getting up, dressed and out into the pre-dawn darkness. It was warm and forecast to get colder during the day. I dressed in shorts, long sleeve tech, Brooks hat and Brooks light gloves. I set my walk pace to "brisk" and could see the drizzle/rain in my headlamp. I thought to myself ... "my mother would think I am crazy". But ... I was out there doing what I do. My splits were: 13:32 and 13:48.
Friday, 11/19/2021
9107 steps, 46/138 resting/max HR, 7:36 hrs sleep, 185.0 lbs, 21 floors climbed
run: 5.46 miles, 49:17, 9:02 pace, 77 feet elevation gain, 131/140 avg/max HR, 158/168 avg/max cadence, 36F, 21 mph W wind, wind chill 25F, cloudy
shoes: Brooks Adrenaline GTS20 black: 273.71 miles
Today's run was designed to prove to me that I can run the Race with Grace 10K on Thanksgiving (cut to the chase ... mission accomplished). I wanted 5 miles. I had 2 routes in mind: the first was a simple out and back on the LOSP Trail to Island Cottage and the second was a slightly longer "Out on the pier and around" route. The moment I stepped outside and felt the wind I opted from the second route. The first route would have put me into the wind for the whole way out and would have brutal. The second route was a loop and I wouldn't face the wind (mostly) until I had warmed up. The wind in my face that I felt running west out of the Greenleaf Meadows complex was brutal enough. I set a nice, slow and steady pace. The wind coming back from the pier and west on Beach Ave was brutal but I was warm. My thighs tightened up as I went by 5 miles ... I kind of expected that. I stretched out a lot when I got home. My splits were: 8:58, 8:49, 8:55, 9:07, 9:27 and 8:51 over the last 0.66 mile.
Saturday, 11/20/2021
5391 steps, 44/102 resting/max HR, 7:25 hrs sleep, 185.0 lbs, 19 floors climbed
walk: 2.1 miles. 27:31, 13:07 pace, 50 feet elevation gain, 94/108 avg/max HR, 120 avg cadence, 34F, 80% RH, 6 mph S wind, wind chill 29F, sunny
shoes: Brooks Adrenaline GTS20 black: 275.81 miles
It was clear overnight so it was around freezing when I stepped outside. I had on my Brooks tights and 1/4 zip long sleeve pullover. The wind made for a brisk and chilly walk. I warmed up after a mile but I didn't dawdle since I had a good pace going. My splits were: 13:10 and 13:03.
