Sunday, 8/28/2022 to Saturday, 9/3/2022 - Karknocker 5K

I walked once this week, 1.5 miles.
I ran 4 times this week, 9.95 miles.
I didn't bike indoors this week.

I biked 3 times this week, 39.91 miles.
I took 38,177 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 from the HealthMate app (it hasn't from Garmin for 3 weeks now).

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 795 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/27). 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 am fully vaccinated with 2 boosters.

Sunday, 8/28/2022

3977 steps, 40/115 resting/max HR, 8:49 hours sleep, 178.9 pounds, 13 floors climbed

Bike: 15.6 miles, 1:05:22, 14.3/21.3 avg/max mph, 99 feet elevation gain, 101/124 avg/max HR, 27/34 avg/max respiration, 57/74 avg/max cadence, 61F, 94% RH, 3 mph SW wind, partly cloudy

I got out a bit later than usual on my bike for my slightly long than usual "Out to East Manitou Rd and around" route. It was a nice ride.

Monday, 8/29/2022

3820 steps, 44/81 resting/max HR, 8:00 hours sleep, 180.4 pounds, 7 floors climbed

Walk: 1.5 miles, 25:09, 16:48 pace, 9 feet elevation gain, 75/84 avg/max HR, 108/116 avg/max cadence, 68F, 94% RH, 3 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 335.06 miles

I woke up with a headache and upset stomach around 4 AM and couldn't get back to sleep. I knew that life would start to get in the way if I blew off my usual pre-work exercise so I dragged myself up and  out. I chose to do a slow walk on my usual "Out to Ling Rd" route a bit after sunrise. Got it done ... whoopee. My splits were 16:52 and 16:39 over the last 0.5 mile.

Tuesday, 8/30/2022

8008 steps, 42/141 avg/max HR, 7:42 hours sleep, 180.8 pounds, 14 floors climbed

Run: 3.15 miles, 26:52, 8:31 pace, 54 feet elevation gain, 128/143 avg/max HR, 159 avg cadence, 72F, 83% RH, 10 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 338.21 miles

It's getting tougher to get up around 5:30 AM with it being almost dark. I dragged myself up around 6:10 AM and got out for what turned out to a nice 5K. I certainly didn't think I was running a 8:31 pace. It felt like 8:50 or 9:00 pace. My splits were 8:34, 8:24, 8:35 and 8:28 over the last 0.15 mile.

Wednesday, 8/31/2022

4124 steps, 40/115 resting/max HR, 7:19 hours sleep, 182.2 pounds, 6 floors climbed

Bike: 13.34 miles, 54:15, 14.8/20.5 avg/max mph, 101/121 avg/max HR, 29/39 avg/max respiration, 60/82 avg/max cadence, 61F, 88% RH, 8 mph WSW wind, mostly cloudy

I got out at 6 AM for my usual bike on my usual "Out to East Manito Rd" route. I was halfway done before the sun came up. It was behind clouds on the eastern horizon so no pic today. It was a peaceful ride with the usual walker, runners and bikers.

It's the end of August (the month flew by) so it's stat time!

I walked 7 times in August for 10.66 miles, 1.52 miles/walk and 92 times in 2022 so far for 128.18 miles, 1.39 miles/walk.

I ran 14 times in August for 52.55 miles, 3.75 miles/run and 109 runs in 2022 so far for 382.48 miles, 3.51 miles/run.

I ran 1 race in August. It was the Run Our River 5K on 8/2 in 26:32, 8:26 pace.

I biked 13 times in August for 154.85 miles, 11.91 miles/bike and 54 times in 2022 so far for 709.02 miles, 13.13 miles/bike.

I took 183,192 steps in August and 1,511,952 steps in 2022 so far.

Thursday, 9/1/2022

7036 steps, 41/141 resting;/max HR, 7:48 hours sleep, 182.1 pounds, 13 floors climbed

Run: 3.16 miles, 26:45, 8:29 pace, 55 feet elevation gain, 127/142 avg/max HR, 158/170 avg/max cadence, 55F, 77% RH, 7 mph W wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 341.37 miles

I got out around 6:15 AM for a run on my usual "Out to Clematis St" route. I took a nice sunrise picture on the not-so-secret Secret Sidewalk. My splits were a bit fast: 8:44, 8:22, 8:31 and 8:14 over the last 0.16 mile.

Friday, 9/2/2022

2636 steps, 40/107 resting/max HR, 7:12 hours sleep, 181.6 pounds, 7 floors climbed

Bike: 10.97 miles, 45:07, 14.6/18.0 avg/max mph, 10 feet elevation gain, 99/112 avg/max HR, 26/31 avg/max respiration, 57/87 avg/max cadence, 54F, 88% RH, 7 mph SW wind, clear

I was out on my bike on my usual "Out to East Manitou Rd" route just before 6 AM. I knew all my lights were charged and I needed them. It was very peaceful with few cars, walkers, bicyclists and no runners. My Garmin Edge 530 ran out of juice with a bit more than 3 miles to go. I really have to change my data fields to include the battery level.

Saturday, 9/3/2022

8586 steps, 42/150 resting/max HR, 8:29 hours sleep, 179.0 pounds, 19 floors climbed

Today's race was the 25th annual Karknocker 5K. I have run the Karknocker 5K in 2012, 2014, 2015 and 2017. I have also run this course as the Scare Brain Cancer Away 5K in 2014, 2015, 2016, 2018 and 2019. You can definitely say that I know the course well. I ran my 2nd fastest 5K ever of 20:18 here in 2012. The weather at the KROC airport was 65F, 78% RH, 6 mph SW wind, cloudy. It felt like it was in the mid 70s though.

Run: 0.51 mile, 4:41, 9:21 pace, 14 feet elevation gain, 109/123 avg/max HR, 149/158 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey - 341.88 miles

I got out for a little warm up run just to get the blood in my legs and then just stood around and waited for the start. I've run over 100 5K so I knew what to do and what was ahead.

Run: 3.13 miles, 25:06, 8:01 pace, 41 feet elevation gain, 41 feet elevation gain, 142/152 avg/max HR, 162/169 cadence

Shoes: Brooks Adrenaline GTS20 grey - 345.01 miles

And ... we were off! I tried to hold back and not rabbit at the start. I think I did. I tried to slowly pass not rocket past slower runners. I took a little cup of water at mile 1 and mile 2. I fought the urges to stop and catch my breeze. I knew that the race wouldn't be forever. I turned the last corner and could see the finish in the distance ... which turned out to be farther that it looked. I felt a bit down when I saw the digital clock tick past 25 minutes. And ... done! I was quite out of breath and sucked down some water after I caught my breath.

I did pretty well. It was my fastest 5K of 2022 so far. I finished in 25:07,8:05 pace officially, 39th out of 134, 4th out of 8 in my M 60-64 age group, full results here, my results here. My splits were 7:53, 8:14, 7:58 and 7:35 over the last 0.13 mile. 

Sunday, 8/21/2022 to Saturday, 8/27/2022

I walked twice this week, 3.01 miles.
I ran 3 times this week, 12.25 miles.
I didn't bike indoors this week.
I biked 3 times this week, 34.54 miles.
I took 43,044 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 from the HealthMate app (it hasn't from Garmin for 3 weeks now).

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 788 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/20). 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 am fully vaccinated with 2 boosters.

 

Sunday, 8/21/2022

7767 steps, 42/141 resting/max HR, 6:22 hours sleep, 20 floors climbed, 180.1 pounds

Run: 4.55 miles, 40:39, 8:56 pace, 65 feet elevation gain, 129/143 avg/max HR, 157/165 avg/max cadence, 68F, 83% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey - 325.86 miles

I want to bike but I felt a light sprinkle when I wheeled my bicycle out. The clouds looked a bit ominious in the west too. So I wheeled the bicycle back inside, changed my clothes a bit and headed back out for a run. I chose my "Out by the pier and around" route from yesterday.. I set up a nice and steady pace. I held it for 99.9% of the run. My splits were 8:58, 8:51, 8:58, 9:04 and 8:40 over the last 0.55 mile.

Bike: 7.97 miles, 41:30, 11.5/23.1 avg/max mph, 67 feet elevation gain, 98/127 avg/max HR, 27/39 avg/max respiration, 52/96 avg/max cadence, 82F, 51% RH, 13 mph SW wind, mostly cloudy

I got out around 2 PM for a bike for a short ride. I found out three things: it ws hotter, windier and that you shouldn't ride a hour after you eat leftover pasta. I made up a short route called "Out to Island Cottage and around". I also found out that I can sweat a lot even while I'm riding my bike.

Monday, 8/22/2022

5140 steps, 41/95 resting/max HR, 6:47 hours sleep, 12 floors climbed, 179.9 pounds

Walk: 1.5 miles, 22:01, 14:40 pace, 4 feet elevation gain, 80/85 avg/max HR, 117 avg cadence, 66F, 94% RH, 6 mph S wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 534.36 miles

It was a real light rain so I took a walk. It was quiet ... no worries.

Tuesday, 8/23/2022

5165 steps, 41/86 resting/max HR, 11 floors climbed, 180.5 pounds

Walk: 1.51 miles, 20:51, 13:51 pace, 3 feet elevation gain, 83/89 avg/max HR, 118/125 avg/max cadence, 66F, 100% RH, 6 mph WSW wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 535.87 miles

It was another rainy morning. I hemmed and hawed between a walk or a run as I stood outside ... my finger pressed the Walk icon and off I went. But ... I still wish I had pressed Run. It was just a real light rain. I did get done before it really started to rain. My splits were 13:54 and 13:47 over the last 0.51 mile.

Wednesday, 8/24/2022

2295 steps, 41/104 resting/max HR, 8:15 hours sleep, 10 floors climbed, 180.2 pounds

Bike: 13.30 miles, 1:06:45, 12.0/21.3 avg/max mph, 48 feet elevation gain, 91/105 avg/max HR, 24/30 avg/max respiration, 58/93 avg/max cadence, 61F, 100% RH, 3 mph SW wind, partly cloudy

It was either a bike or a run today. I mentally flipped a coin and wheeled my bike out at a bit after 6 AM. It was a bit windy and my knees were a bit cranky so my speed was down a bit. The ride was just as peaceful though between the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Thursday, 8/25/2022

10068 steps, 42/140 resting/max HR, 8:23 hours sleep, 180.1 pounds, 11 floors climbed, 180.1 pounds

Run: 3.15 miles, 27:20, 8:40 pace, 61 feet elevation gain, 128/144 avg/max HR, 158/165 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 329.01 miles

I got a good 8 hours of sleep so I woke up at 5 AM. I was up, dressed and out for my run just before 6 AM. It was light enough to not need my Noxgear vest or headlamp yet. I chose my usual "Out to Clematis St" route. I struck up a steady pace and kept it the entire run. Nice! My splits were 8:41, 8:43, 8:36 and 8:44 over the last 0.15 mile.

Friday, 8/26/2022

5259 steps, 42/114 resting/max HR, 7:20 hours sleep, 179.8 pounds, 7 floors cliimbed, 179.8 pounds

Bike: 13.27 miles, 56:55, 14.0/21.0 avg/max mph, 52 feet elevation gain, 95/117 avg/max HR, 26/34 avg/max respiration, 60/110 avg/max cadence, 66F, 94% RH, 5 mph WSW wind, cloudy

I got a bit after 6 AM on my bike for my usual "Out to East Manitou Rd" route. It was the usual ride along the usual ponds (Buck, Long and Cranberry) and Lake Ontario. I saw the usual walkers, runners and bicyclists. It was peaceful and calming like usual. Sweet!

Saturday, 8/27/2022

7350 steps, 41/145 resting/max HR, 7:10 hours sleep, 180.0 pounds, 20 floors climbed, 180.0 pounds

Run: 4.55 miles, 39:47, 8:44 pace, 82 feet elevation gain, 132/147 avg/max HR, 159/167 avg/max cadence, 63F, 94% RH, 3 mph W wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 333.56 miles

I slept in until around 6 AM, puttered around a while and got out for a run around 8 AM. I chose my usual a longer "Out by the pier and around" route. I set up a steady pace and held it the whole way with no walk breaks. My splits were 8:48, 8:41, 8:41, 8:51 and 8:34 over the last 0.55 mile.

Sunday, 8/14/2022 to Saturday, 8/20/2022

I walked once this week, 1.5 miles.
I ran 4 times this week, 15.41 miles.
I didn't bike indoors this week.
I biked 2 times this week, 26.52 miles.
I took 43.248 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 from the HealthMate app (it hasn't from Garmin for 3 weeks now).

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 781 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/13). 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 am fully vaccinated with 2 boosters.

 

Sunday, 8/14/2022

8465 steps, 43/146 resting/max HR, 8:12 hours sleep, 19 floors climbed, 182.0 pounds

Run: 4.55 miles, 40:19, 8:52 pace, 80 feet elevation gain, 134/150 resting/max HR, 158/208(?) avg/max cadence, 57F, 88% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 308.95 miles

I was awake around 6:15 AM but didn't get out until around 8 AM. It was cooler and sunny like yesterday ... excellent running weather. I set up a nice and easy pace on the same slightly longer "Out by the pier and around" route. I took a teeny tiny walk break on the slight hill on Greenleaf Rd and then powered it home. Running ... I do love it so. My splits were 8:53, 8:40, 8:50, 9:04 and 8:52 over the last 0.55 mile. 

8/15/2022

3113 steps, 44/111 resting/max HR, 6:45 hours sleep, 13 floors climbed, 181.6 pounds

Bike: 13.19 miles, 1:00:25, 39 feet elevation gain, 101/116 avg/max HR, 26/31 avg/max respiration, 57/100 avg/max cadence, 59F, 88% RH, calm, sunny

I was awake at 5:57 AM and knew I wouldn't get back to sleep ... so time to start the time. I was out on my bike on my usual "Out to East Manitou Rd" route just before 6 AM. 

Sunrise above the cloud on the horizon at 6:19 AM

6:12 AM

6:14 AM

6:17 AM

6:17 AM

I stopped at the old Crescent Beach restaurant to watch the sun rise over Lake Ontario. There was a cloud on the horizon right where the sun rose so I was there maybe 10 minutes. A photographer was also there on the beach. The ride was as peaceful as always. What a great way to start the day!

Tuesday, 8/16/2022

8503 steps, 45/141 resting/max HR, 7:49 hours sleep, 15 floors climbed, 182.8 pounds

Run: 3.16 miles, 27:50, 8:49 pace, 57 feet elevation gain, 129/144 avg/max HR, 157168 avg/max cadence, 63F, 88% RH, 3 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 312.11 miles

I thought I heard it rain overnight so I thought I reset my alarm from 5:30 AM to 6 AM. I had a horrible night ... I woke up around 4 AM and struggled to get back to sleep. Anyway ... my alarm still went off at 5:30 AM. So ... I got up, got dressed and got out for a run on my "Out to Clematis St" route. My thighs were achy and wanted me to turn around but I ignored them. The sun was a bit above the horizon when I got to the Secret Sidewalk. An OK run. My splits were 8:54, 8:56, 8:40 and 8:28 over the last 0.16 mile.

Redbox got the Jurassic Park: Dominion DVD today and I had it reserved at the 7-11 on Lake Ave around 9:30 AM. Christine and I watched it ... 4 thumbs up!

Wednesday, 8/17/2022

9338 steps, 43/138 resting/max HR, 9:01 hours sleep, 14 floors climbed

Run: 3.15 miles, 27:43, 8:47 pace, 38 feet elevation gain, 126/141 avg/max HR, 157/168 avg/max cadence, 57F, 94% RH, 6 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 315.26 miles

I got 8 hours of sleep ... wow!!! I got out for a run on my "Out to Stutson St Overlook" route with a side trip to the 7-11 on Lake Ave to take back the Redbox DVD. I did a nice and easy pace. My splits were 8:56, 8:54, 8:35 and 8:31 over the last 0.15 mile. A negative split is a good way to start the day!

Thursday, 8/18/2022

1273 steps, 44/109 resting/max HR, 7:05 hours sleep, 7 floors climbed, 181.0 pounds

Bike: 13.33 miles, 1:01:29, 13.0/21.3 avg/max mph, 50 feet elevation gain, 100/111 avg/max HR, 27/33 avg/max respiration, 62/92 avg/max cadence, 57F, 94% RH, 3 mph SW wind, cloudy

A picture from farther down Edgemere Drive at the end of East Manitou Rd (a dead end about 100 feet from Lake Ontario) 

I got out at 6 AM on my bicycle for my usual "Out to East Manitou Rd" route. I was out 4.5 miles before the sun rose. A peaceful ride with very little traffic.

Friday, 8/19/0222

4879 steps, 42/97 resting/max HR, 7:26 hours sleep, 10 floors climbed, 181.7 pounds

Walk: 1.5 miles, 19;31, 13:00 pace, 11 feet elevation gain, 90/105 avg/max HR, 122 avg cadence, 61F, 82% RH, 8 mph SW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 316.76 miles

I was up at 5:30 AM like usual. I decided to take a walk instead of a run today just change this up. I set a brisk pace and held it. The sunrise looked nice in the east but I couldn't see much of it due to the trees on the Lake Shore Country Club across Greenleaf Rd. My splits were 13:01 and 13:00 over the last 0.5 mile.

Saturday, 8/20/2022

7677 steps, 42/144 resting/max HR, 8:39 hours sleep, 20 floors climbed, 180.7 pounds

Run: 4.55 miles, 39:52, 8:46 pace, 63 feet elevation gain, 131/146 avg/max HR, 158/166 avg/max cadence, 64F, 77% RH, 5 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 321.31 miles

I forgot to set my alarm for 5:30 AM so I slept until 6:15 AM. I puttered around so I didn't get out until almost 8 AM. I set up a nice and steady pace. I was 1/2 mile out when I realized that I had forgotten my water bottle. I thought to myself ... "I just won't stop so I can get back to my water quicker". So ... I did. I didn't stop on the slight hill at the end of Greenleaf Rd. Yes, I slowed ... but I didn't stop. My splits were 8:48, 8:38, 8:41, 8:55 and 8:45 over the last 0.55 mile.

Sunday, 8/7/2022 to Saturday, 8/13/2022

I walked twice this week, 3.0 miles.

I ran twice this week, 7.8 miles.

I didn't bike indoors this week.

I biked 3 times this week, 38.2 miles.

I took 39,717 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 ) or that get from the HealthMate app.

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 774 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/6). 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, 8/7/2022

5118 steps, 43/91 resting/max HR, 10:07 hours sleep, 15 floors climbed, 179.6 pounds

Walk: 1.5 miles, 25:12, 16:48 pace, 26 feet elevation gain, 76/88 avg/max HR, 110/117 avg/max cadence, 82F, 70% RH, 10 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 295.1 miles

I slept in until just past 7 AM. I knew it was warm and muggy so I knew a run wasn't in the offing. I chose a really nice and easy walk. I was sweaty when I got back and went in without any stretches. My splits were 16:53 and 16:35 over the last 0.5 mile. It was around 92F and humid. The "feel like" temp was around 100F all day.

Monday, 8/8/2022

,

5493 steps, 44/99 resting/max HR, 7:58 hours sleep, 6 floors climbed, 180.8 pounds

Bike: 13.38 miles, 1:02:38, 12.8/17.9 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 24/32 avg/max respiration, 55/99 avg/max cadence, 75F, 83% RH, 9 mph SW wind, partly cloudy

I was awake at 5:05 AM and out on my bicycle at 5:59 AM. I was 2 miles into the ride before the sunrise at 6:12 AM. The wind and humidity zapped me on both the out and back of this ride. But ... it's always a good ride no matter what!

Tuesday, 8/9/2022

8907 steps, 47/141 resting/max HR, 16 floors climbed, 182.1 pounds

Run: 3.15 miles, 27:31, 8:44 pace, 61 feet elevation gain, 130/143 avg/max HR, 157/172 avg/max cadence, 66F, 94% RH, 9 mph WNW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 298.25 miles

I was awake at 4:56 AM ... even without an alarm. Whatever ... sleep is overrated. It was a bit cooler but just as humid when I got out around 6 AM. I set up a really nice and easy pace. I didn't take any tiny walk breaks. My splits were 8:53, 8:41, 8:43 and 8:15 over the last 0.15 mile.

I saw this recumbent bicycle hitched to a bike race outside L3Harris RTP-B5. I had never seen one up close.

Wednesday, 8/10/2022

4456 steps, 43/105 resting/max HR, 9:05 hours sleep, 7 floors climbed, 182.8 pounds

Bike: 13.28 miles, 1:00:53, 13.1/19.8 avg/max mph, 92/111 avg/max HR, 25/34 avg/max respiration, 59/84 avg/max cadence, 64F, 88% RH, 3 mph W wind, partly cloudy

A large and imposing hibiscus on Edgemere Drive

I got out around 6 AM for my usual "Out to East Manitou Rd" ride. I got a good sunrise and some flower pictures. A nice ride as always but my knees were a bit cranky.

Thursday, 8/11/2022

6400 steps, 46/93 resting/max HR, 8:31 hours sleep, 8 floors climbed, 182.1 pounds

Walk: 1.5 miles, 20:59, 13:58 pace, 13 feet elevation gain, 85/94 avg/max HR, 118/128 avg/max cadence, 61F, 94% RH, 8 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 299.75 miles

Our double knockout rose are enjoying their second blooming of the season

It was either a walk or a run this morning. I opted for a brisk walk. The sunrise over the Lake Shore Country Club was pretty through the trees. My splits were 13:41 and 14:33 over the last 0.5 mile.

Friday, 8/12/2022

2508 steps, 45/108 resting/max HR, 7:18 hours climbed, 4 floors climbed, 182.4 pounds

Bike: 11.55 miles, 57:53, 12.0/18.5 avg/max mph, 66 feet elevation gain, 91/109 avg/max HR, 24/31 avg/max respiration, 55/79 avg/max cadence, 54F, 88% RH, 8 mph N wind, sunny

I was a bit bloated this morning so it took a bit to get going and out. I didn't feel like a run or a walk so I got out on my bike. It was a bit late so I opted for my shorter "Out to Long Pond Rd and around" route. It was a bit windy so I put on my Brooks jacket (which I really didn't need). I saw Bob Dyjak (and Dan Sillick?) at the corner of Island Cottage and Edgemere (the Char-Broil restaurant). Bob had a distinctive running gait that I can recognize a long ways away.

Saturday, 8/13/2022

6835 steps, 44/143 resting/max HR, 7:43 hours sleep, 10 floors climbed, 183.1 pounds

Run: 4.65 miles, 40:50, 8:46 pace, 80 feet elevation gain, 135/146 avg/max HR, 159/167 avg/max cadence, 52F, 87% RH, 6 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 304.4 miles

I got out around 7 AM for a run on my slightly longer "Out by the pier and around" route. It was cooler and sunny but I still wore shorts and a short sleeve tech. I knew I would warm up. I set up a nice and easy pace. I was a bit uncomfortable but just told myself that I was at a "get it done" pace and told my body to "shut up and run". I didn't take a walk break on the slight hill on Greenleaf Rd. I got it done and was happy about the run. I do like running. My splits were 8:54, 8:40, 8:38, 8:54 and 8:45 over the last 0.65 mile.