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.