Sunday, 11/6/2022 to Saturday, 11/12/2022

I walked 4 times this week, 6.0 miles.

I ran 3 times this week, 10.45 miles.

I didn't bike indoors this week.

I biked once this week, 15.87 miles.

I took 53,213 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 am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 865 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/6/2022

9771 steps, 46/142 resting/max HR, 9:10 hours sleep, 16 floors climbed, 177.9 pounds 

Run: 6.25, 54:55, 8:47 pace, 92 feet elevation gain, 132/144 avg/max HR, 160/168 avg/max cadence, 61F, 94% RH, 7 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 538.75 miles

I slept in and then waited for the rain to pass before I headed out. I wanted a 10K since I knew other runners who were running the NYC Marathon, the Indianapolis Marathon, the local Barbeque Bash Half and the Red Baron Half in Corning. I set up an easy pace as I headed out on my "Out to the Secret Sidewalk" route. My left knee had an ache that slowly went away. I felt my pace was over 9 so I was surprised by a 8:47 pace. My splits were 9:05, 8:34, 8:44, 8:50, 8:42, 8:49 and 8:50 over the last 0.25 mile.

Well ... the Bills lost to the Jets 17-20. Josh says ..

Monday, 11/7/2022

6932 steps, 42/96 resting/max HR, 8:18 hours sleep, 8 floors climbed, 178.3 pounds

Walk: 1.5 mile, 24:43, 16:30 pace, 17 feet elevation gain, 80/93 avg/max HR, 109/118 avg/max cadence, 55F, 62% RH, 14 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 540.25 miles

My left knee had a nagging ache when I headed down the stairs so I opted for a walk. I really wanted to run but I knew I would regret it. It was still pretty dark even after the time change on Saturday night. It was 55F but there was a good breeze so it felt colder. I wore shorts and a long sleeve tech. My splits were 16:39 and 16:14 over the last 0.5 mile.

Tuesday, 11/8/2022

7123 steps, 45/117 resting/max HR, 7:08 hours sleep, 11 floors climbed, 181.9 pounds

Run: 1.05 mile, 10:28, 9:57 pace, 36 feet elevation gain, 113/120 avg/max HR, 150/160 avg/max cadence, 39F, 70% RH, 8 mph N wind, wind chill 34F, clear

Shoes: Brooks Adrenaline GTS20 grey - 541.30 miles

I got out and I wanted to run. Yes, it was cold so I put on more clothing ... so I wanted to run to warm myself up I felt my left knee was a bit wonky but I thought it would work itself out. It didn't. It progressed from a discomfort to a pain that led me to a run/limp within 1/2 so I cut the road short to 1 mile. Boo ... hiss ....!!!

Well ... America voted and we don't know the results. But ... it looks like the Red Wave didn't materialize!

Wednesday, 11/9/2022

6832 steps, 43/106 resting/max HR, 8:31 hours sleep, 8 floors climbed, 181.7 pounds

Walk: 1.5 miles, 21:36, 14:24 pace, 20 feet elevation gain, 95/111 avg/max HR, 122 avg cadence, 28F, 80% RH, calm, clear

Shoes: Brooks Adrenaline GTS20 grey - 542.80 miles

Yes ... it was cold but I got up, got dressed warmly and got out for a walk on my "Out to Ling Rd" route. I wore my Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. There was a big full moon hanging in the west that didn't warm me at all. My left knee felt OK but I didnt't test it either.

Later, Nebula tried to help me on my conference call.

Thursday, 11/10/2022

5203 steps, 42/84 resting/max HR, 8:09 hours sleep, 13 floors climbed, 181.1 pounds

Walk: 1.5 miles, 21:29, 14:19 pace, 21 feet elevation gain, 78/88 avg/max HR, 119/129 avg/max cadence, 50F, 34% RH, 13 mph SW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 544.30 miles

It was much warmer and a bit windier than yesterday when I got out for another walk on my "Out to Ling Rd" route. I set up a fast pace. My splits were 14:35 and 14:38 over the last 0.5 mile.

Friday, 11/11/2022

8655 steps, 40/137 resting/max HR, 7:51 hours sleep, 15 floors climbed, 179.2 pounds

Today's forecast of heavy rain in the afternoon and then the forecast of temperatures in the lower 40s next week inspired to get out and do something a bit ... epic. Maybe not really epic but at least unexpected. I decided on a RBW (Run / Bike / Walk). I haven't done one since Memorial Day. Why not Veteran's Day?

Our double knockout roses are still blooming and the lilac tree behind it grew at least 4 feet this summer!

Run: 3.15 miles, 27:46, 8:49 pace, 19 feet elevation gain, 126/140 avg/max HR, 158/167 avg/max cadence, 54F, 82% RH, 5 mph ESE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 547.45 miles

I didn't know how my left knee would react to a run but I set up a really easy pace anyway. I was pleasantly surprised by no pain or discomfort. I sped up a bit on each mile and was rewarded with a negative split. My splits were 9:15, 8:46, 8:34 and 7:53 over the last 0.15 mile.

Bike: 15.87 miles, 1:09:33, 13.7/20.8 avg/max mph, 60 feet elevation gain, 107/117 avg/max HR, 27/33 avg/max respiration, 59/112 avg/max cadence, 57F, 82% RH, 6 mph SE wind, cloudy

I had to pump up the tires in my bicycle so I had a few minutes to cool down and wipe the sweat off before I headed back out of my bicycle. I thought of just my 15K or 11 mile or 13.3 mile route. I headed out on the latter route but the Greece DPW was working on Edgemere Drive in two spots (between Island Cottage and Long Pond with cut outs for drainage pipes) and also between Lowden Point and East Manitou Rd. I was amazed that my bike tires held up. I decided to not go back that way and headed back on a CCW "Out to East Manitou Rd and around" route. I like the CW direction between because it's all left hand turns but I got through without mishap. 

Walk: 1.5 miles, 22:54, 15:17 pace, 10 feet elevation gain, 109/123 avg/max HR, 112/122 avg/max cadence, 59F, 82% RH, 5 mph SE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 548.95 miles

I quickly headed out on a walk before I could think of just sitting down. My splits were 15:29 and 14:53 over the last 0.5 mile.

Saturday, 11/12/2022

8697 steps, 46/141 avg/max HR, 16 floors climbed 179.9 pounds

Run: 4.65 miles, 40:55, 8:47 pace, 74 feet elevation gain, 129/143 avg/max HR, 160/170 avg/max cadence, 48F, 93% RH, 14 mph WNW wind, wind chill 43F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 553.60 miles

It was colder and windy outside so I wore shorts, a long sleeve tech and my Brooks light running gloves. I set up an easy pace and held it with no tiny walk breaks. I did slow a bit when I had to run into the wind. My splits were 8:56, 8:42, 8:53, 8:53 and 8:23 over the last 0.65 mile.