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, 6.15 miles.
I ran 4 times this week, 9.67 miles.
I didn't bike this week.
I took x 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 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months 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 95% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 2 months 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 529 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/4). 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 (I think) a full vaccine mandate on 1/8/22 (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 indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the bosster 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, 12/5/2021
7395 steps, 49/142 resting/max HR, 7:29 hrs sleep, 184.2 lbs, 17 floors climbed
run: 3.11 miles, 26:48, 8:38 pace, 45 feet elevation gain, 134/145 avg/max HR, 160/168 avg/max cadence, 28F, 74% RH, 5 mph SW wind, cloudy
Shoes: Brooks Adrenaline GTS20 black: 322.46 miles
Monday, 12/6/2021
6715 steps. 50/105 resting/max HR, 6:06 hrs sleep, 184.5 lbs, 14 floors climbed
Walk: 2.0 miles, 28:10, 14:04 pace, 15 feet elevation gain, 90/100 avg/max HR, 121/145 avg/max cadence, 48F, 71% RH, 16 mph S wind, wind chill 43F, cloudy
Shoes: Brooks Adrenaline GTS20 black: 324.46 miles
Well ... I went to bed late around 11:30 PM last night and Nebula woke me up around 4:30 AM. I think I got back to sleep before my alarm went off at 5:50 AM. But ... I got up, got dressed and got out for a walk. It was warmer and windy. There is a high wind advisory for this afternoon and evening. I moved some branches off of the LOSP Trail so others wouldn't have to do it. My splits were: 14:00 and 14:07.
Tuesday, 12/7/2021
9365 steps, 45/136 resting/max HR, 8:20 hrs sleep, 186.1 lbs, 13 floors climbed
Run: 3.1 miles, 26:59, 8:42 pace, 54 feet elevation gain, 129/139 avg/max HR, 163/170 avg/max cadence, 30F, 69% RH, 8 mph WNW wind, wind chill 20F, clear.
Shoes: Brooks Adrenaline GTS20 black: 327.56 miles
It had gotten colder overnight and the wind had died down but ... a fine dusting of snow greeted me when I stepped outside into the pre-dawn darkness. It was a run day so I ran. I started out at a slow pace and kept it there. I didn't see or feel any ice but I didn't make any sudden turns either. The wind was a bit nippy as I headed out west on the LOSP Trail. I kicked and/or placed a few fallen branches out of the way. Just out and back, baby ... got it done! My splits were: 8:40, 8:51, 8:34 and 8:55 over the last 0.1 mile.
Wednesday, 12/8/2021
8097 steps, 52/110 resting/max HR, 185.3 lbs, 13 floors climbed
Walk: 1.05 miles, 14:57, 14:15 pace, 30 feet elevation gain, 91/104 avg/max HR, 117/140 avg/max cadence, 27F, 93% RH, 3 mph SW wind, light snow
Shoes: Brooks Adrenaline GTS20 black: 328.61 miles
I got for a short walk in the pre-dawn darkness. It was snowing lightly and about 1/4 inch had fallen overnight. I had no issues with traction so I did a brisk pace.
I had to cut the walk short because I had to be at the U-Haul outside of Palmyra at 8 AM. Why you ask? Well ... I had agreed to help move my ex-wife, Nancy, from Palmyra to Canandaigua. I was the truck driver and provided the muscle when one guy begged out because of a rolled ankle and another guy had to quit after his back gave out. This left a guy named Willy and I doing the rest of the move. The loading of the truck went OK though. We had to leave a couch behind because we couldn't get it out of the apartment. I don't know how it got in but we couldn't figure out how to get it out. The drive to Canandaigua went OK. I even backed up the 10 foot truck down a driveway without a spotter. I did get out several times to figure out where I was going. Her new apartment was on the third floor and had an elevator. We found a 5 foot long cart by the back door. This made the unloading of the truck go a lot better than we expected. We were done by noon. Nancy had donuts for snacking while we loaded and pizza after we unloaded. Everything went smoothly.
Thursday, 12/9/2021
5040 steps, 49/95 resting/max HR, 8:59 hrs sleep, 184.5 lbs, 10 floors climbed
Walk: 1.1 mile, 18:01, 16:23 pace, 26 feet elevation gain, 85/95 avg/max HR, 112/132 avg/max cadence, 27F, 80% RH, 7 mph W wind, wind chill 20F, cloudy
Shoes: Brooks Adrenaline GTS20 black: 329.71 miles
I debated whether I should do a walk or a run. My usual schedule called for a run but my body told me to walk. It's a good thing too. There was black ice on the LOSP Trail and I would have surely fallen when I turned on it if I had been running. I adjusted my gait to keep myself upright. I cut my walk down to 1 mile too.
Friday, 12/10/2021
6533 steps, 48/99 resting/max HR, 7:50 hrs sleep, 187.7 lbs, 15 floors climbed
Walk: 2.0 miles, 27:59, 13:58 pace, 18 feet elevation gain, 91/108 avg/max HR, 121/149 avg/max cadence, 37F, 65% RH, 6 mph SW wind, wind chill 33F, cloudy
Shoes: Brooks Adrenaline GTS20 black: 331.71 miles
Freezeroo #1 is tomorrow so it was definitely a walk day today. I got out at a brisk pace on my "Another 2" route. My splits were 13:59 and 13:55.
Saturday, 12/11/2021
steps,
I was up early around 5:30 AM like usual on a Saturday. I had plenty of time before the start of Freezeroo #1 at 10AM. I didn't even start to get ready until 8:30 AM. I was out the door at 8:55 AM and was down at the Northern Christian Academy on Spencerport Rd at 9:20 AM with a stop for gas at BJs.
I didn't want to take a warm up run ... so I did a real short one. It was to pass the time and make sure that I had the proper gear. It was the mid 50s so I wore shorts, a long sleeve tech and light running gloves.
Run: 0.3 mile, 2:52, 9:34 pace, 26 feet elevation gain, 102/118 avg/max HR, 153/160 avg/max cadence, 57F, 77% RH, 18 mph SSW wind, cloudy
Shoes: Brooks Adrenaline GTS20 black: 332.01 miles
Shoes: Brooks Adrenaline GTS20 black: 335.17 miles
I lined up back a bit farther than I usually do. And ... we were off! I started out slow and slowly built a bit of speed. Miles 1 and 2 went well. I passed a few runners. Then ... the wheels fell off a bit. I just couldn't get my breath and felt a slight stitch in my right side. I went into a run and walked when I had to until the finish. I was happy that I broke 26. I was out of breath but otherwise OK. I did the usual ... go out way too hard in mile 1 and 2 (7:53 and 7:56 pace) and paid for it in mile 3 (8:49 pace) and closed the last 0.16 mile at 7:36 pace. I really didn't think I was running that fast. My running spreadsheet says that I was only 10 seconds slower than my fastest 5K of 2021 way back in May before I came back with plantar fasciitis in my right foot. I did OK. I was 64th out of 136, results here. I was 6th out of 17 in my M 60-64 age group, results here.
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| Cruising into the finish - taken by Christina Darlak Ruhland |
There were 2 other races in Rochester today around the same time. The Reindeer Run 5K put on by Yellow Jacket Racing was held downtown with 596 finishers, results here. The Winter Trail Festival (affectionally known as WTF) put on by TrailsROC was held in Powdermill Park. There were 3 different versions: the Lisa Valone Memorial 5 Miler with xx finishers, results here; the Jill Jacket Memorial 10 Miler with xx finishers, results here and the 15 Miler with xx finishers, results here.
Then the It's A Wonderful Life 5K was held out in Seneca Falls at 4:40 PM ... which was right about when a cold front with 50 to 60 mph winds was ripping through upstate NY. There were 4306 registered and 3170 finishers, results here. Years ago ... I would have thought about running the Freezeroo and then the It's A Wonderful Run 5K ... but maybe next year ... lol!
