Sunday, 5/22/2022 to Saturday, 5/28/2022 - Lilac 5K & Steven Derks Memorial 5K

I walked once this week, 1.5 miles.

I ran 4 times this week, 12.55 miles.

I didn't bike indoors this week.

I biked 2 times this week, 28.49 miles.

I took 41,089 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 have a left arch issue now so I am back to short walks or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

BTW, I am on a 697 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/21). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up.  I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required.

 

Sunday, 5/22/2022

8634 steps, 45/148 resting/max HR, 7:32 hours sleep, 183.1 pounds, 16 floors climbed

Run: 3.13 miles, 27:11, 8:40 pace, 75 feet elevation gain, 141/153 resting/max HR, 159/174 avg/max cadence, 63F, humid, slight breeze, sunny

Shoes: Brooks Adrenaline GTS20 grey: 155.53 miles

I was up around 5 AM in plenty of time for the Lilac 5K 8 AM start. It was a bit cool but I would be running so I wore short and my 2021 Lilac 10K short sleeve tech. I headed out at 7 AM and got down to the Al Sigl Center where I parked at 7:30 AM. I walked through the War on Terror and Viet Nam memorial sections of Highland Park on the way to the start ... both sombering indeed. I met up with Prem Kumar who run a 5:55 during the Rochester Mile last night and was running the Lilac 5K and 10K today. Prem ... 3 races in 2 days ... wow! 

I didn't warm up at all and lined up a bit farther back that I liked. I couldn't move up and just thought about all the slower runners that I would have to pass at the start. Oh well. I didn't want to do a jack rabbit start anyways.

And ... we were off with any announcements or starting gun! I walked until the start line, slowly ran and tried to edge around runners without incident. I made it up to a pace of 7:39 for a little bit at 0.20 mile according to my Garmin Venu. I slowed it down and just let the race happen. I hit the 1 mile mark at 8:42 according to "First Mile" Pete. My left arch gave me a bit of discomfort so I knew I had made the right decision to drop down to the Lilac 5K from the Lilac 10K that I had originally signed up for last year. I just ran and tried to hold on. I took a tiny walk break just past 2 miles and another at 2.8 mile. I felt like I was running in slow motion but I was running. And ... I was done! I was thirsty and downed a cup of water.

I slowly walked back to the Trax and changed in my newest favorite short sleeve tech shirt. I did a bit of grocery shopping for some breakfast treats. Anyway ... I did OK. My splits were 8:15, 8:34, 9:12 and 8:39 over the last 0.13 mile. I finished in 28:09, 8:45 pace according to robinhoodraces.com. I was 163rd out of 843, 5th out of 21 in my M 60-64 age group, results here. BTW, Prem ran the Lilac 5K in 22:07, 7:06 pace and the Lilac 10K in 43:27, 6:59 pace. He placed 3rd in his M 45-49 age group in both races. Simply ... wow!

It was the final weekend of the 2021/2022 England Premier League season and all 10 games were going on from across the pond at 11 AM. Manchester City was up by 1 point on Chelsea for the trophy. I watched the Chelsea on USA on my TV and the Manchester City game on NBC via the Spectrum TV app on my tablet. It got tense ... with about 20 minutes to go it was Chelsea 1-1 and Man City 0-2. There would have been a tie on points for the title right then if the games were done (I think Man City had more goals though). But ... the games weren't done. Man City scored 3 goals in 5:36  at 76', 78' and 81' to win 3-2 and Chelsea scored 2 more to win 3-1. So ... Man City and Chelse both won. Man City stayed 1 point in front so Man City lifted the trophy for the 4th time in the last 5 years!

 

Monday, 5/23/2022

1124 steps, 45/109 resting/max HR, 7:24 hours sleep, 182.5 pounds, 7 floors climbed

Bike: 15.17 miles, 1:11:41, 12.7/20.5 avg/max mph, 68 feet elevation gain, 100/118 avg/max HR, 53/82 avg/max cadence, 47F, 87% RH, 5 mph W wind, sunny

I am on vacation for the next 2 days so I got out a bit late. I had a Redbox to take back so I rode there first and then headed out on my usual "Out to East Manitou Rd" to make up a new "Out to Redbox and East Manitou Rd" route. It was a bit chilly so I wore pants and my Brooks jacket. A nice ride like usual.

Tuesday, 5/24/2022

6078 steps, 44/147 resting/max HR, 8:21 hours sleep, 182.4 pounds, 12 floors climbed

Run: 3.15 miles, 28:33, 9:04 pace, 59 feet elevation gain, 132/149 avg/max HR, 155/167 avg/max cadence, 52F, 87% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 158.68 miles

I slept in until almost 6:30 AM since I was on vacation. It was chilly again and I thought about a bike but I wanted a run so I could run again on Thursday and run a race on Saturday. I wore shorts and a long sleeve tech. I wanted an easy 5K so I headed out on my "Out to Clematis St" route. My left arch hurt and I really thought about turning around at Ling Rd for 1.5 miles and the end of Greenleaf Rd for 2 miles. But ... it felt a bit better so I kept going. My pace sped up a bit too. My splits were 9:23, 8:56, 8:57 and 8:27 over the last 0.15 mile.

A peaceful picture of Nebula

Yet another school shooting ... this time in Texas. I told my lovely wife, Christine, that she didn't want to look at the news. So ... we watched reruns of Castle while I secretly watched news reports from CNN ... the body counts of young children mounted from 2 to 18. It's so sad ... but nothing will be done since most of our elected leaders are bought and paid for by the NRA.

Wednesday, 5/25/2022

4050 steps, 44/110 resting/max HR, 6:32 hours sleep, 182.8 pounds, 6 floors climbed

Bike: 13.32 miles, 1:02:26, 12.8/16.9 avg/max mph, 49 feet elevation gain, 97/110 avg/max HR, 25 avg respiration, 55/74 avg/max cadence, 52F, 87% RH, 3 mph WSW win, partly cloudy

I looked at my watch at 4:52 AM. I knew that I wouldn't get back to sleep. I got out on the bike at 5:52 AM on my usual "Out to East Manitou Rd" route. I didn't push as I thought about that latest school shooting down in TX. I had seen Sheila Eagan's posts on Facebook. She's a teacher who loves her kids but just wants to get in her 20 and get out of teaching before she's burns out or is shot. I can't blame her.

Thursday, 5/26/2022

6190 steps, 44/142 resting/max HR, 7:39 hours sleep, 182.2 pounds, 15 floors climbed

Run: 3.16 miles, 28:26, 9:00 pace, 59 feet elevation gain, 131/146 avg/max HR, 156/189 avg/max cadence, 64F, 60% RH, 12 SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 161.84 miles

Thumbs up on a run with no pain!

I was up around 6 AM and got out around 6:40 AM. My left arch felt sort of OK with no pain when I went downstairs so I was a bit optimistic when I headed out on my usual "Out to Clematis St" route.. It was above 60F so I just wore shorts and a short sleeve tech. I gingerly set out and ... no pain ... just a slight ache. I held my nice and easy pace ... and the ache didn't become a pain .... nice! My splits were 9:09, 8:57, 9:00 and 8:38 over the last 0.16 mile.

Friday, 5/27/2022

5846 steps, 48/92 resting/max HR, 184.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:34, 15:43 pace, 36 feet elevation gain, 81/90 avg/max HR, 112/126 avg/max cadence, 66F, 88% RH, 9 mph W wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 532.86 miles

It was too wet for a bike, I had just run yesterday and I had a 5K race tomorrow so I opted for a walk in a light rain this morning. I changed to my old black Brooks Adrenaline GTS20s and short socks since I knew I would get wet. I did get wet and my left arch gave me slight discomfort. Got it done. My splits were 15:45 and 15:39 over the last 0.5 mile.

Saturday, 5/28/2022

9167 steps, 45/146 resting/max HR, 5:59 hours sleep, 184.2 pounds, 6 floors climbed

Run: 3.11 miles, 26:26, 8:30 pace, 30 feet elevation gain, 138/149 avg/max HR, 161/168 avg/max cadence, 59F, 93% RH, 8 mph W wind, light rain

Shoes: Brooks Adrenaline GTS20 grey: 164.95 miles

I was up around 5 AM in plenty of time for the Steven Derks Memorial 5K start time of 8 AM down at the Faith Bible Baptist Church on East Henrietta Rd down in Brighton NY. I left around 7 AM with just a stop for gas at BJs and another brief stop (more on that later). A light rain had started almost as soon as I left. I had on shorts and a long sleeve tech. I had forgotten to check the forecast before I left ... opps! I had another long sleeve tech and a couple short sleeve tech. I had a hat in my Trax but I forgot about that until later. I got my bib and headed across the street to MCC and the race start/finish line. It started to rain harder and I regretted not having a hat but ... what could I do? Not much. The rain did let up before the race started. I met up with the usual running suspects (Prem Kumar, Tom Butler, Bob Dyjak, Jim Baker, Roger Howe, Chirstine A). 

And ... we were off! My left arch gave a slight discomfort but nothing more. I settled into an OK race pace. I passed "One Mile" Pete at 8:38. It started to rain a bit harder during mile 2 and the wind was in my face. I thought to myself that I run better in the rain. I passed a couple of other runners in mile 3. I saw Wilt Alston ahead of me and got within 50 feet of him but he put on a bit of speed as we got toward the finish.

I finished in 26:25, 2 seconds behind Wilt Alson

And ... done! I felt OK and congratulated Wilt, Roger and Bob. I talked with a guy named Paul that I had passed in mile 3. He had some interesting stories about his aches, breaks and pains that put mine to shame so I silently counted myself lucky. We all walked back to the church for a variety of breakfast food. There was more food that I could eat so I just had a pancake casserole (first time), a half bagel and a chocolate milk. Seriously ... where has pancake casserole been all my life?

pancake casserole ... mmm!

I did OK. I finished in 26:25 according to www.robinhoodraces.com. I was 43rd out of 166 and 8th out of 18 in my M 60-64 age group, results here on runsignup.com. 

Oh ... about that brief stop before I got to the race. I exited I390S at East Henrietta Rd. I came up to the intersection, stopped and turned right on red. I didn't look for a NO TURN ON RED sign. My mind was focused on getting down the road to the race. Well ... cop lights came on immediately behind me. I turned onto Crittenden. I thought that I hadn't come to a complete stop before turning right on red. The sheriff asked "Did you see the "NO TURN ON RED sign back there?" I replied "No, I thought it was time limited". He said "No, it's not. We have had a lot of accidents there." He said "I'll let you go but look for signs." He also said "You're going to the race down at the church aren't you? I'm going there too. I will be the crossing guard to make sure that you get across the street safely." He ran my license back at his car and let me on my way. I made sure to say Hi to him when I crossed East Henrietta on the way there to the race and the way back from the race. I speed all the time but that is the first time I have been stopped by a cop in a long time. Note to self ... LOOK FOR SIGNS!!!