Sunday, 10/30/2022 to Saturday, 11/5/2022 - Grocery Run 5K --- IN PROGRESS

I walked 5 times this week, 6.71 miles.

I ran 5 times this week, 17.73 miles.

I didn't bike indoors this week.

I biked once this week, 13.2 miles.

I took 56,923 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 65-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 858 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/30/2022

9564 steps, 42/140 resting/max HR, 8:17 hours sleep, 177.7 pounds, 28 floors climbed

Run: 6.25 miles, 55:25, 8:52 pace, 30F, 80% RH, 129/142 resting/max HR, 160/168 avg/max cadence, 7 mph SW wind, wind chill 24F, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 514.31 miles

I got out around 8 AM for another longer run than usual. My left knee was a bit cranky at the start so I stopped to stretch it at mile 0.25. Then it felt OK so I ran onward. I was on the Secret Sidewalk when I thought that I could get in a 10K if I just turned and went back. So I did. I had the pace set at "I could run all day". My splits were 9:22, 8:53, 8:47, 8:42, 8:43, 8:45 and 8:41 over the last 0.25 mile.

I watched the Bills play the Packers at home on Sunday Night Football. The Bills raced out and won 27-17 to go to 6-1. Yes, the Bills have beat the MVP QBs of the last 4 years in October (Lamar Jackson, Tom Brady and Aaron Rodgers).

Monday, 10/31/2022

5139 steps, 44/92 resting/max HR, 5:47 hours sleep, 178.4 pounds, 10 floors climbed

Walk: 1.5 miles, 23:13, 15:28 pace, 3 feet elevation gain, 77/85 resting/max HR, 114/120 avg/max cadence, 39F, 81% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 515.81 miles

My running mileage for October is almost 93 miles and I did think of doing 2 runs today to get 100 miles. Years ago I certainly would have done it. But ... I'm 65 and I didn't want to possibly injure myself after a 7.5 mile run on Saturday and 6.25 mile run on Sunday. So ... I took an easy walk instead. My splits were 15:22 and 15:39 over the last 0.5 mile.

Well ... it's the end of October so it's stat time.

I took 11 walks for 16.1 miles, 1.46 miles/walk in October.

I took 21 runs for 92.87 miles (the most in a long while), 4.42 miles/run in October.

I ran 2 races in October:

 10/22 Scare Brain Cancer Away 5K, 24:53, 7:58 pace (fastest 5K of 2022)

 10/22 MFAMTL Trail Race (6 loops CCW, 3 loops CW), 9.41 miles, 2:04:26, 13:13 pace

I biked twice in October for 24.65 miles, 12.33 miles/bike.

I took 253,083 steps in October.

Tuesday, 11/1/2022

6868 steps, 37/140 resting/max HR, 7:10 hours sleep, 179,8 pounds, 11 floors climbed

Run: 3.16 miles, 27:12, 8:37 pace, 35 feet elevation gain, 128/142 avg/max HR, 159/168 avg/max cadence, 55F, 94% RH, 5 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 518.97 miles

It was a mild start to November this morning ... 55F. So I wore shorts and a short sleeve tech! I started out slow and sped up once I warmed up. The result was a nice negative split with splits of 9:04, 8:33, 8:22 and 7:42 over the last 0.16 mile.

Wednesday, 11/2/2022

10857 steps, 42/143 resting/max HR, 7:39 hours sleep, 179.5 pounds 14 floors climbed

Run: 4.56 miles, 40:20, 8:51 pace, 66 feet elevation gain, 129/148 avg/max HR, 160/168 avg/max cadence, 46F, 93% RH, 7 mph WSW wind, wind chill 43F, light fog

Shoes: Brooks Adrenaline GTS20 grey - 523.53 miles

I got out for a run on my longer "Out by the pier and around" route. My left knee bothered me a bit so I stretched it at mile 0.40. It was just a discomfort so I kept running. I thought of turning in for a mile, then just a 5K, then I turned left and just ran onward. The discomfort never really went away but I didn't stop and ran a negative split. My splits were 9:17, 8:54, 8:48, 8:43 and 8:24 over the last 0.56 mile.

Thursday, 11/3/2022

6650 steps, 42/96 resting/max HR, 7:22 hours sleep, 179.6 pounds, 16 floors climbed

Walk: 1.5 miles, 23:44, 15:49 pace, 16 feet elevation gain, 74/90 avg/max HR, 111/142 avg/max cadence, 43F, 87% RH, 7 mph SW wind, wind chill 39F, clear

Shoes: Brooks Adrenaline GTS20 grey - 525.03 miles

I felt an ache behind my left knee so I knew that a run would be unwise. So I walked instead. It was colder so I wore my Brooks tights, a long sleeve tech, Brooks jacket, Brooks beanie and Brooks light running gloves. My splits were 15:44 and 15:40 over the last 0.5 mile.

Walk: 1.11 mile, 16:06, 14:34 pace, 43 feet elevation gain, 73/87 avg/max HR, 116/133 avg/max cadence, 59F, 67% RH, 9 mph ENE wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 526.14 miles

I got out for a walk after work. It was a bit cooler than I thought but it was still warm for November. My splits were 14:31 and 15:00 over the last 0.11 mile.

Friday, 11/4/2022

8466 steps, 45/115 resting/max HR, 7:48 hours sleep, 179.3 pounds, 13 floors climbed

Walk: 1.5 miles, 18:42, 12:27 pace, 26 feet elevation gain, 93/119 avg/max HR, 129/158 avg/max cadence, 48F, 66% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 527.64 miles

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I was out a bit late and felt a bit sluggish. I knew that I have the Grocery Run 5K tomorrow morning so I opted for a walk. I did do a slow run on the way back. My splits were 13:35 and 10:12 over the last 0.5 mile.

Walk: 1.1 mile, 20:08, 18:21 pace, 13 feet elevation gain, 74/87 avg/max HR, 102/110 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey - 528.74 miles

I got out after work again. It was even warmer so I took a really leisurely walk.

Saturday, 11/5/2022

7379 steps, 41/150 resting/max HR, 8:25 hours sleep, 11 floors climbed, 179.7 pounds

Today was my 6th Greater Rochester Track Club (GRTC) Rochester Runner of the Year (RROY) race, the Grocery Run 5K, and my 12th 5K of 2022. I've run this race 5 times before (2014, 2015, 2017, 2018 and 2018). My times have slowed from 21:13 to 23:33 but my desire to compete hasn't dimmed. I do enjoy toeing the line and seeing what my body and will can do at a race. So ... I headed down to the race venue, found a place to park, got my bib and new cotton race shirt (one of hundreds), and toed the line. The weather was 62F, 67% RH, 12 mph SSW wind and cloudy.

Run: 0.6 mile, 5:43, 9:37 pace, 7 feet elevation gain, 113/122 avg/max HR, 154/161 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 529.34 miles

Run: 3.16 miles, 24:26, 7:45 pace, 81 feet elevation gain, 141/152 avg/max HR, 165/173 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 532.50 miles

And ... we were off! I slowly moved ahead of slower runners. I saw one guy ahead of me that had a t-shirt that the back had "Trail runners move in a single file so as to hide their runners" ... awesome! I thought I started slow so I was a bit surprised when my Venu alerted me that mile 1 was 7:37. I thought I would flame out but I just kept running. I concentrated on not letting my mind tell me that I had to stop ... keep running!! Mile 2 ... see the finish line ... Mile 3 .... time WAY under 25 ... done in 24:26 (24:22 officially). Fastest 5K of 2022!!! My splits were 7:37, 7:50, 7:52 and 7:08 over the last 0.16 mile. Yeah, baby!!! I was 89th out of 724, results link here and 2nd out of 26 in my M 65-69 age group.