Sunday, 7/31/2022 to Saturday, 8/6/2022 - Run Our River 5K - August

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.49 miles.

I didn't bike indoors this week.

I biked 3 times this week, 39.92 miles.

I took 45,046 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 (when it decides to be on my WiFi ).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 767 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/30). 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 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/31/2022

7792 steps, 42/145 resting/max HR, 8:01 hours sleep, 23 floors climbed, 179.4 pounds

Run: 4.55 miles, 40:41, 8:56 pace, 71 feet elevation gain, 132/148 resting/max HR, 154/166 avg/max cadence, 64F, 88% RH, 8 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 281.16 miles

I had cereal and some strawberries before I headed out for a run this morning. I had to digest so I didn't get out until a bit after 8 AM. I ran better than yesterday ... I didn't start to poop out until after mile 3. I do believe that I don't like the humidity, lol! My splits were 8:36, 8:32, 8:57, 9:51 and 8:36 over the last 0.55 mile. Still ... it was a better run than yesterday.

It was a sad day today. Bill Russell of the Boston Celtics died at age 88 and Nichelle Nichols who played Uhura of Star Trek died at age 89.

It's the end of the month so it's stat time!

I walked 5 times in July for 7.5 miles, 1.5 miles/walk and 85 walks in 2022 so far for 117.52 miles, 1.38 miles/walk.

I ran 14 times in July for 52.91 miles, 3.78 miles/run and 95 runs in 2022 so far for 329.93 miles, 3.47 miles/run.

I ran one race in July: 7/5 Run Our River 5K - July in 26:17, 8:29 pace, 53rd out of 108, 4th out of in my M 60-69 age group

I biked 13 times in July for 179.97 miles, 13.84 miles/bike and 41 bikes in 2022 so far for 540.7 miles, 13.19 miles/bike.

I took 169,255 steps in July and 1,328,760 steps in 2022 so far.

Monday, 8/1/2022

3829 steps, 45/103 resting/max HR, 10:03 hours sleep, 7 floors climbed, 180.1 pounds

Bike: 13.49 miles, 1:05:15, 12.4/17.7 avg/max mph, 55 feet elevation gain, 93/112 avg/max HR, 24/32 avg/max respiration, 54/72 avg/max cadence, 72F, 78% RH, 9 mph SW wind, sunny

I was on vacation today so I slept in a bit and then puttered out a ride before I headed out on my bike. It was warm, windy and sunny. I took it easy on my "Out to East Manitou Rd" route.

Walk: 1.65 miles, 28:27, 17:15 pace, 44 feet elevation gain, 80/97 resting/max HR, 101 avg cadence, 82F, 51% RH, 9 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 282.81 miles

My darling wife, Christine, and I watched 2 Redbox DVDs that I got last night. The first was The Lost City with Sandra Bullock, Channing Tatum and Daniel Radcliffe. The second was Ghostbusters: Afterlife which was directed by the son, Jason Reitman, of the director, Ivan Reitman, who directed the first 2 Ghostbusters movies. Both movies were good. I took a nice stroll to take them back to the 7-11 on Lake Ave.

Tuesday, 8/2/2022

15110 steps, 42/146 resting/max HR, 7:21 hours sleep, 23 floors climbed, 179.6 pounds

Run: 3.15 miles, 27:14, 8:39 pace, 60 feet elevation gain, 133/146 avg/max HR, 157/165 avg/max cadence, 72F, 88% RH, 10 mph WNW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 285.96 miles

Sheer force of habit got me out. Let's see ... a bike and a walk yesterday ... so I did a run. I set up a nice and easy pace on my usual "Out to Clematis St" route (and back on the Secret Sidewalk). I powered up the gentle Greenleaf Rd hill on the way back without stopping. I did my stretching and went inside. I happened to look at the Run Our River 5K bib from 2021 that was taped to the stairwell wall ... and realized that the Run Our River 5K - August was tonight. Oops ... in 11 hours.  

Run: 3.09 miles, 26:34, 8:36 pace, 10 feet elevation gain, 

Shoes: Brooks Adrenaline GTS20 grey: 289.05 miles

Coming off the Genesee River bridge at mile 1.5

Well ...11 hours passed. I headed down to Corn Hill Landing for another Run Our River 5K. I didn't wam up for obvious reasons. I couldn't get my Shockz headphones to sync with either my cell or Garmin. I could have it bother me but I didn't. I knew that it was only a 5K and that I had run plenty of 5Ks without music before I went to running with music maybe 5 or 6 years ago. So ... I headed out at a really nice and easy race pace. I didn't push to pass and just let the race come to me. I powered up the ramp to the Ford St Bridge for the first time this year. I didn't really push the last 1/2 mile either. I saw the timer hit 26:30 ... and done is 26:34. I hung out for a bit and went home.

I did OK. I finished in 26:32 officially, 69th out of 131, 5th out of 15 in my M 60-69 age group, link here. My splits were 8:39, 8:38, 8:24 and 8:00 over the last 0.09 mile. A negative split to boot!

Wednesday, 8/3/2022

788 steps, 42/106 resting/max HR, 7:42 hours sleep, 2 floors climbed, 178.3 pounds

Bike: 13.09 miles, 1:00:00, 13.1/19.1 avg/max mph, 96/118 avg/max HR, 26/34 avg/max respiration, 58/78 avg/max cadence, 61F, 100% RH, 6 mph SSW wind, sunny

I got out a bit later at 6:30 AM on my usual "Out to East Manitou Rd" route. It was as nice as usual.

Thursday, 8/4/2022

6155 steps, 43/145 resting/max HR, 7:29 hours sleep, 16 floors climbed, 178.7 pounds

Run: 3.15 miles, 27:51, 8:50 pace, 55 feet elevation gain, 133/146 avg/max HR, 156/163 avg/max cadence, 75F, 74% RH, 7 mph WSW wind, cloudy

Shoes: Brooks Launch GTS8 navy: 3.15 miles

I got out a bit before 7 AM for my usual "Out to Clematis St" route run. I set up a nice and steady pace. The air was muggy and I was dripping with sweat by the time I got done. I tried out my new pair of Brooks Launch GTS8 shoes that I bought at Fleet Feet's 18th anniversary sale a few weeks ago for $90. They were OK so I went ahead and bought another pair in yellow from Brooks for $70. I should all set on running shoes for the rest of 2022 at least! My splits were 8:56, 8:48, 8:49 and 8:36 over the last 0.15 mile. 

A seagull gave me the eye. Christine threw it a french fry which was quickly gobbled.

Christine and I went out for brunch at the Pelicans Nest. We sat on their deck on the Genesee River. I ate the crab cake sandwich and Christine had the Reuben sandwich as we split a pitcher of Stella Artois. Tasty!

 

Friday, 8/5/2022

1242 steps, 43/119 resting/max HR, 8:02 hours sleep, 2 floors climbed, 179.2 pounds

Bike: 13.34 miles, 58:25, 13.7/18.0 avg/max mph, 57 feet elevation gain, 72F, 94% RH, 5 mph WSW wind, cloudy

I got out a bit after 7 AM for my usual "Out to East Manitou Rd" route. I turned on both my Edge 530 and Venu since they were at 6% and 10% respectively. My Edge 530 turned off a mile away from the end and the Venu had 3% left when I got done. The Venu also pumped out music to my Shockz headphones. My ride was just as peaceful along the 3 ponds (Buck, Long and Cranberry) and Lake Ontario as always.

A rainbow above Cranberry Pond

Eric Eagan, who lives on Cranberry Pond, took this picture on Friday, August 5th and posted it to Facebook.

Saturday, 8/6/2022

10130 steps, 43/135 resting/max HR, 8:08 hours sleep, 19 floors climbed, 179.8 pounds

Run: 4.55 miles, 44:28, 9:46 pace, 64 feet elevation gain, 128/140 avg/max HR, 148 avg cadence, 72F, 88(!!)% RH, 7 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 293.6 miles

I slept in until 6:45 AM and got out for my slightly longer "Out by the pier and around" run a bit after 8 AM. It wss warm and muggy already when I stepped out. I set up a really nice and easy pace. I was OK until after mile 2. Then ... I lapsed into a run/walk and got it done. I just had no energy. I tried to do my post-run stretches but I could only do a couple before I had to sit down on the concrete in front of our townhouse door. It took about a hour of sitting before I felt normal again.

Sunday, 7/24/2022 to Saturday, 7/30/2022

I walked twice this week, 3.0 miles.

I ran 3 times this week, 11.35 miles.

I didn't bike indoors this week.

I biked 3 times this week, 43.07 miles.

I took 45,205 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 (when it decides to be on my WiFi).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount.

BTW, I am on a 760 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/23). 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 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/24/2022

3911 steps, 45/122 resting/max HR, 7:38 hours sleep, 9 floors climbed, 182.3  pounds

Bike: 16.32 miles, 1:14:09, 13.2/31.2 avg/max mph, 101/131 avg/max HR, 27/39 avg/max respiration, 55/92 avg/max cadence, 70F, 78% RH, 7 mph S wind, cloudy

I slept in 6:18 AM and got out around 7:30 AM. I hadn't been out on the pier in a long time so I headed that way before I headed out to East Manitou Rd. I missed having a mishap by about 2 seconds on the way back. I was heading back on the LOSP Trail between Dewey Ave and Greenleaf Rd near the bridge when I noticed a fast bike coming toward me. It took me a few seconds to realize that he had entered the bridge on his left side which is really a blind entrance due to some branches and leaves. I wanted to yell "IDIOT!!!" but I couldn't get the words out of my mouth quick enough for him to hear. Yes, you can keep riding fast and cut that corner but what happens if someone (walker, runner or biker) is COMING THE OTHER WAY??? I use the bell on my bicycle a lot when I come toward a blind corner ... I don't to hit someone coming the other way in the wrong lane.

Walk: 1.5 miles, 24:19, 16:12 pace, 3 feet elevation gain, 82/95 avg/max HR, 112 avg cadence, 79F, 74% RH, 13 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 263.76 miles

I got out for a sluggish and bloated walk just before dusk. My splits were 16:18 and 16:03 over the last 0.5 mile.

Monday, 7/25/2022

11317 steps, 48/144 resting/max HR, 12 floors climbed, 181.0  pounds

Run: 3.15 miles, 27:38, 8:46 pace, 58 feet elevation gain, 133/158 avg/max HR, 158/165 avg/max cadence, 70F, 88% RH, 9 mph W wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 266.91 miles

I got for my usual 5K on my usual "Out to Clematis St" route. I was happy that I powered through my usual tiny walk break on the way back. My splits were 8:48, 8:42, 8:48 and 8:46 over the last 0.15 mile.

Tuesday, 7/26/2022

4900 steps, 46/94 resting/max HR, 7:29 hours sleep, 13 floors climbed, 182.6 pounds

Walk: 1.5 miles, 21:24, 14:16 pace, 9 feet elevation gain, 84/90 avg/max HR, 116/126 avg/max cadence, 57F, 88% RH, 7 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 268.41 miles

I got up a bit late for a bike so I settled for a brisk walk. It had cooled down overnight and I almost changed from a short sleeve to a long sleeve ... but I took it as a sign to speed up my pace. My splits were 14:31 and 13:47 over the last 0.5 mile.

Wednesday, 7/27/2022

2847 steps, 44/115 resting/max HR, 6;33 hours sleep, 2 floors climbed, 182.7 pounds

Bike: 13.28 miles, 55:36, 14.3/18.2 avg/max mph, 57 feet elevation gain, 105/122 avg/max mph, 27/34 avg/max respiration, 59/91 avg/max cadence, 61F, 88% RH, 3 mph SW wind, mostly sunny

I was out a few minutes before sunrise for my bike for my usual "Out to East Manitou Rd" route. It was the usual peaceful ride between the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Thursday, 7/28/2022

7406 steps, 44/144 resting/max HR, 7:40 hours sleep, 17 floors climbed, 181.8 pounds

Run: 3.15 miles, 27:06, 8:36 pace, 60 feet elevation gain, 133/146 avg/max HR, 157/163 avg/max cadence, 70F, 88% RH, 6mph SSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 271.56 miles

The drops of sweat from the stretches after my run

I was awake at 3:56 AM and knew I wouldn't get back to sleep so I just checked email and Facebook until 5 AM. It wss light enough so I got out for a run on my usual "Out to Clematis St" route at 5:301AM. I was back by 5:58 AM ... sunrise was 5:56 M so it's close enough to call it a before sunrise run. I took no tiny walk breaks. I just got it done! I thought I ran slower but my splits were 8:38, 8:35, 8:37 and 8:26 over the last 0.15 mile.

Friday, 7/29/2022

6519 steps, 46/118 resting/max HR, 8:15 hours sleep, 8 floors climbed, 181.0 pounds

Bike: 13.47 miles, 59:35, 13.6/18.6 avg/max mph, 41 feet elevation gain, 98/121 avg HR, 26/35 avg/max respiration, 60/83 avg/max cadence, 64F, 94% RH, 6 mph W wind, partly cloudy

I woke up at 5AM and got out on my bike at 5:45 AM. I got out to the old Crescent Beach restaurant for sunrise pictures on the way out and the way back.

2 pictures at 6:03 AM

3 pictures at 6:30 AM

Some flowers on Buck Pond

These pictures just begged to be taken. I swear that there is something magical about my "Out to East Manitou Rd" route.

Saturday, 7/30/2022

8405 steps, 43/137 resting/max HR, 7:39 hours sleep, 18 floors climbed, 180.5 pounds

Run: 5.05 miles, 46:15, 9:09 pace, 80 feet elevation gain, 129/140 avg/max HR, 153/165 avg/max cadence, 63F, 88% RH, 6 mph W wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 276.61 miles

I slept in until a bit before 6 AM and got out for a longer run a bit after 7 AM. I wanted 5 miles. But ... it was a bit humid. I started to take tiny walk breaks after mile 2 ... 5 or 6 maybe. I got it done but the run sucked a bit. My splits were 9:00, 8:37, 9:24, 9:50 and 8:59. I just didn't have it today.

Sunday, 7/17/2022 to Saturday, 7/23/2022

I walked twice this week, 3.0 miles.

I ran twice this week, 7.71 miles.

I didn't bike indoors this week.

I biked 3 times this week, 40.6 miles.

I took 35,077 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 (when it decides to be on my WiFi).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.

BTW, I am on a 753 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/16). 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. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/17/2022

864 steps, 41/114 resting/peak HR, 7:52 hours sleep, 4 floors climbed,179.0 pounds

Bike: 15.64 miles, 1:06:41, 14.1/22.2 avg/max mph, 102/117 avg/max HR, 27/36 avg/max respiration, 59/80 avg/max cadence, 68% RH, calm, mostly cloudy

I got out a bit later on my longer "Out to East Manitou Rd and around" route. It was just as enjoyable as usual along the 3 ponds (Cranberry, Long and Buck) and Lake Ontario.

Monday, 7/18/2022

5689 steps, 43/91 resting/peak HR, 7:06 hours sleep, 178.1 pounds (down 0.6), 14 floors climbed

Walk: 1.5 miles, 21:37, 14:25 pace, 81/89 avg/max HR, 115/140 avg/max cadence, 72F, 88% RH, 13 mph NW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 253.05 miles

It was raining in the morning, I went out for lunch when it cleared up for a bit and it rained again in the early evening. But it quit around 7 PM so I made sure that I got out for a walk on my "Out to Ling Rd" route.

Tuesday, 7/19/2022

5624 steps, 44/94 resting/peak HR, 8:07 hours sleep, 9 floors climbed, 180.4 pounds

Walk: 1.5 miles, 22:13, 14:48 pace, 3 feet elevation gain, 82/90 avg/max HR, 112/124 avg/max cadence, 70F, 88% RH, 8 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 254.55 miles

I had a lot of trouble getting out of bed and getting motivated this morning. I settled for a brisk walk. I got out and got it done ... a win.

Wednesday, 7/20/2022

5325 steps, 44/96 resting/peak HR, 8:03 hours sleep, 12 floors climbed, 180.9  pounds

Bike: 13.47 miles, 1:04:28, 12.5/17.5 avg/max mph, 57 feet elevation gain, 86/97 avg/max mph, 24/28 avg/max respiration, 53/71 avg/max cadence, 73F, 78% RH, 6 mph WSW wind, mostly cloudy.

I was awake at 4:48 AM and got out for a bike at 5:50 AM on my usual "Out to East Manitou Rd" route. My knees were cranky so I didn't pedal as fast. It gave a bit more time to look around. I do like this route!

Thursday, 7/21/2022

6700 steps, 44/143 resting/peak HR, 7:05 hours sleep, 18 floors climbed, 180.6  pounds

Runn: 3.15 miles, 28:07, 8:55 pace, 55 feet elevation gain, 131/146 avg/max HR, 157/163 avg/max 

cadence, 72F, 94% RH, 7 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 257.7 miles

I got out for a run on my usual "Out to Clematis St" route that I use during the weekdays. It was warm and humid so I set out at a really nice and easy pace. My body tried to make me stop but I know that the first mile lies ... so I kept running. I was drenched in sweat when I got done. My splits were 8:55, 8:52, 9:00 and 8:49 over the last 0.15 mile.

Friday, 7/22/2022

3253 steps, 43/108 resting/peak HR, 8:17 hours sleep, 8 floors climbed, 180.9  pounds

Bike: 11.49 miles, 47:57, 14.4/20.6 avg/max mph, 80 feet elevation gain, 99/118 avg/max HR, 27/35 avg/max respiration, 58/76 avg/max cadence, 66F, 88% RH, 5 mph WSW wind, cloudy.

I got out a bit late so I headed out on my "Out to Long Pond Rd and around" route. I pushed my cadence a bit. The ride was just as nice as usual.

Saturday, 7/23/2022

7622 steps, 43/146 resting/max HR, 7:31 hours sleep, 17 floors climbed, 182.4  pounds

Run: 4.56 miles, 40:48, 8:57 pace, 70 feet elevation gain, 135/148 avg/mx HR, 156/166 avg/max cadence, 72F, 69% RH, 10 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 262.26 miles

I was awake at 5:30 AM. I slept horribly but the sun was up so up and at them! I got out on my slightly longer "Out by the pier and around" route. I did OK at my nice and easy pace until mile 4 when I just ran out of pep and took 3 tiny walk breaks. Hey ... one foot in front of the other. My splits were 8:55, 8:35, 8:45, 9:42 and 8:42 over the last 0.56 mile.

Sunday, 7/10/2022 to Saturday, 7/16/2022

I walked once this week, 1.5 miles.

I ran 3 times this week, 6.3 miles.

I didn't bike indoors this week.

I biked 3 times this week, 42.39 miles.

I took 35.253 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.

BTW, I am on a 746 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/9). 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. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/10/2022

632 steps, 40/110 resting/max HR, 7:17 hours sleep, 178.7 pounds (down 1.6), 4 floors climbed

Bike: 15.71 miles, 1:09:02, 13.7/23.3 avg/max mph, 98 feet elevation gain, 95/114 resting/max HR, 26/33 resting/max respiration, 56/81 avg/max cadence, 52F, 82% RH, 5 mph WSW wind, sunny

I got out on my weekend "Out to East Manitou Rd and around" route. It was a nice ride like usual. I saw kayaks (3 on Long and 1 on Buck) for the first time in a long time.

Monday, 7/11/2022

6041 steps, 40/86 resting/max HR, 6:14 hours sleep, 13 floors climbed

Walk: 1.5 miles, 21:17, 14:11 pace, 30 feet elevation change, 80/90 avg/max HR, 117/128 avg/max cadence, 59F, 77% RH, 9 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 240.7 miles

I just wasn't motivated for a run so I changed the pace for a walk instead. It was just your basic "Out to Ling Rd" route at a brisk pace. My splits were 14:16 and 13:59 over the last 0.5 mile.

Tuesday, 7/12/2022

6973 steps, 41/142 resting/max HR, 8:14 hours sleep, 16 floors climbed

Run: 3.15 miles, 27:59, 8:53 pace, 60 feet elevation gain, 130/145 avg/max HR, 155 avg cadence, 75F, 74% RH, 9 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 243.85 miles

My mind wanted me to not get out of bed and tried to invent excuses but I finally dragged myself out of bed and got out for a run before work. I told myself that I would take 2 hours off and just work 10AM to 4 PM with no lunch. Hey .. the boss is on vacation and I have earned enough "at-a-boys". I struck up a "it's hot and humid" pace and stuck to it. This run was a lot better than my last run ... yay! My splits were 8:53, 8:57, 8:51 and 8:36 over the last 0.15 mile.

Wednesday, 7/13/2022

2228 steps, 40/113 resting/max HR, 7:58 hours sleep, 17 floors climbed

Bike: 13.38 miles, 55:51, 14.4/20.5 avg/max mph, 54 feet elevation gain, 99/118 avg/max HR, 27/35 avg/max respiration, 56/81 avg/max cadence, 64F, 88% RH, calm, mostly cloudy

I got out a bit early for my usual "Out to East Manitou Rd" route. It ws mid 60s so I just wore shorts and a long sleeve tech. It was a nice and peaceful ride between the 3 ponds and Lake Ontario.

Thursday, 7/14/2022

6301 steps, 42/143 resting/max HR, 7:33 hours sleep, 22 floors climbed

Run: 3.15 miles, 26:47, 8:30 pace, 49 feet elevation gain, 133/147 avg/max HR, 158/165 avg/max cadence, 63F, 94% RH, 6 mph WNW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 247.0 miles

I got on for a run on my usual "Out to Clematis St" route. I stuck up a bit faster pace and held it. I felt good and ran good. My splits were 8:24, 8:33, 8:35 and 8:10 over the last 0.15 mile.

Friday, 7/15/2022

4679 steps, 41/110 resting/max HR, 7:35 hours sleep, 1 floor climbed

Bike: 13.30 miles, 58:57, 13.5/18.7 avg/max mph, 99/118 avg/max HR, 26/33 avg/max respiration, 59/93 avg/max cadence, 54F, 94% RH, 6 mph SW wind, sunny

I got out a bit early. It was a bit cool so I wore shorts, a long sleeve tech and my Brooks jacket. A nice ride as usual on my usual "Out to East Manitou Rd" route. I saw a skunk cross Island Cottage Rd on the way out. A truck scared it into getting all the way across the road. I gave it a wide berth (about 15 feet) on my way by. 

Saturday, 7/16/2022

8399 steps, 41/144 resting/max HR, 7:24 hours sleep, 15 floors climbed

Run: 4.55 miles, 40:18, 8:51 pace, 71 feet elevation gain, 131/148 avg/max HR, 156/165 avg/max cadence, 61F, 77% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 251.55 miles

I got out around 7 AM on my longer "Out by the pier and around" route. I had some cereal before I headed out instead of an energy bar or some grapes. I struck up a nice and easy pace and held it until mile 4. I took 2 tiny walk breaks coming up the hill on Greenleaf Rd. My splits were 8:55, 8:44, 8:48, 9:14 and 8:22 over the last 0.55 mile. I think some better nutrition made a difference because the last run on this route really sucked.

Sunday, 7/3/2022 to Saturday, 7/9/2022 - Run Our River 5K

I didn't walk this week.

I ran 4 times this week, 15.3 miles.

I didn't bike indoors this week.

I biked 3 times this week, 40.43 miles.

I took 38,564 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: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.

BTW, I am on a 739 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/2). 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. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/3/2022

2684 steps, 40/144 resting/max HR, 7:58 hours sleep, 179.5 pounds (down 0.6), 15 floors climbed

Run: 4.5 miles, 41:57, 9:19 pace, 96 feet elevation gain, 135/147 avg/max HR, 155/165 avg/max cadence, 65F, 60% RH, 12 mph NW win, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 228.40 miles

I got out for a little longer "Out by the pier and around" route. I felt OK until mile 3 when I just ran out of energy. I picked it up after that and ran home. I found that my Garmin Venu went all screwy with its GPS track right after I turned south on Greenleaf Rd to head home. Weird ... I have run hundreds of times and it hadn't done that before. The mileage and pace were correct though.

Monday, 7/4/2022

960 steps, 41/113 resting/max HR, 7:53 hours sleep, 178.4 pounds (down 1.1), 6 floors climbed

Bike: 15.54 miles, 1:05:52, 14.2/22.3 avg/max mph, 103 feet elevation gain, 102/116 resting/max HR, 26/33 avg/max respiration, 57/75 avg/max cadence, 55F, 88% RH, 7 mph WSW wind, sunny

I got out on a bit longer "Out to East Manitou Rd and around" route. I had trouble with 2 sets of electronics. I couldn't get my Garmin Venu to pair up with my Shockz Air headphones so I had to go with Spotify from my cell. Then I couldn't get my Garmin Edge to pair with my Garmin Varia rearview radar. I didn't find this out until I had a car right behind me on Long Pond Rd. I stopped to try to get it pair up again but no joy. I had to remember to check my rearview mirror. Luckily there wasn't much traffic on my route at 7 to 8 AM on a holiday.

Tuesday, 7/5/2022

7345 steps, 41/155 resting/max HR, 7:12 hours sleep, 179.9 pounds (down 1.5), 26 floors climbed

Run: 3.1 miles, 27:19, 8:29 pace, 19 feet elevation gain, 145/162 avg/max HR, 157/170 avg/max cadence, 77F, 84% RH, 7 mph SSW wind, cloudy (thankfully)

Shoes: Brooks Adrenaline GTS20 grey: 231.50 miles

I had the Run Our River 5K - July race in the evening so I didn't go out before work. It was weird. I just puttered around before work. I got ready after work ... easy peasy after over 100 5Ks. It took 17 minutes to get down to the race venue: Parkway, I-390S, I-490W, Plymouth Ave, Exchange St to the Exchange Sports Bar. I was there one hour early so I just sat and waited. 

I took an itty-bitty unrecorded warm up run of maybe 1/4 mile before the race. It was warm and very humid so I carried my water bottle. It was cloudy so we weren't baked by the sun. And ... we were off! I eased into what I thought was a slow race pace. And ... mile 1 was 8:17! I slowed a bit and just hung on. I walked the small hill up to the Ford St bridge. I think that I could pick up 20 seconds if I didn't walk there. Anyway ... I got back up to a slow race pace. I was just a bit tired. I felt like I was barely moving but I was running so ... I kept going. And ... done in 26:17 officially.

I did OK. My splits were 8:14, 8:40, 8:36 and 7:50 over the last 0.1 mile. I guess I was running faster than I thought. I was 53rd out of 108 and 4th out of 10 in my M 60-69 age group, link here.

Wednesday, 7/6/2022

2968 steps, 43/104 resting/max HR, 7:41 hours sleep, 178.8 pounds (down 1.1), 15 floors climbed

Bike: 11.46 miles, 50:02, 13.7/20.4 avg/max mph, 94/110 avg/max HR, 25/31 avg/max respiration, 57/75 avg/max cadence, 66F, 88% RH, 6 mph W wind, overcast

I got out a bit after 6 AM on my "Out by Long Pond Rd and around" route. I am getting to like it since I can get done with it and my stretching by about 7:15 AM. Then I get have a mug of coffee, blog and catch up on email before my mostly work from home (WFH) at Ricoh starts at 8 AM.

Thursday, 7/7/2022

6154 steps, 41/143 resting/max HR, 7:29 hours sleep, 180.3 pounds (up 1.5), 20 floors climbed

Run: 3.15 miles, 27:31, 8:44 pace, 62 feet elevation gain, 130/146 avg/max HR, 157/165 avg/max cadence, 57F, 94% RH, 3 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 234.65 miles

I got out on my usual "Out to Clematis St" route that included the Secret Sidewalk. Lake Ontario was like a sheet of glass. I did OK with a 8:44 pace.

Friday, 7/8/2022

2763 steps, 43/110 resting/max HR, 7:15 hours sleep, 180.6 pounds (up 0.3), 12 floors climbed

Bike: 13.43 miles, 57:43, 14.0/18.4 avg/max mph, 45 feet elevation gain, 96/113 avg/max HR, 26/32 avg/max respiration, 56/76 avg/max cadence, 66F, 80% RH, 6 mph WSW wind, mostly cloudy

I got out on my "Out to East Manitou Rd" route. I hadn't been out this way in a week so I wanted to what had changed. Well ... not a lot. The ponds seemed to have some more algae and I saw the Braddock Bay swimmers just heading into the water at 6:37 AM. Just another beautiful ride along the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Saturday, 7/9/2022

10749 steps, 42/138 resting/max HR, 8:41 hours sleep, 180.3 (down 0.3), 14 floors climbed

Run: 4.55 miles, 41:39, 9:09 pace, 64 feet elevation gain, 128/140 avg/max HR, 154/167 avg/max cadence, 63F, 68% RH, 12 mph ENE wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 239.2 miles

I got out on my slightly longer, "Out by the pier and around" route. Well ... I had no energy whatsoever this morning. I just couldn't maintain any sort of run pace which lead to multiple (9!!!) walk breaks to catch my breath. A blah run! My splits were 8:56, 8:58, 9:21, 9:37 and 8:42 over the last 0.55 mile.