Sunday, 12/11/2022 to Saturday, 12/17/2022

I walked four times this week, 3.0 miles.

I ran 5 times this week, 22.99 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 63,026 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 900 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/10). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/11/2022

10076 steps, 44/153 resting/max HR, 11:41 (?) hours sleep, 26 floors climbed

Run: 6.25 miles, 54:18, 8:41 pace, 95 feet elevation gain, 134/160 avg/max HR, 163/170 avg/max cadence, 34F, 93% RH, 3 mph SE wind, light rain/snow

Shoes: Brooks Adrenaline GTS20 grey - 665.09 miles

I rocked my new GRTC hat that I got yesterday as a GRTC Freezeroo Series gift

I got out on my "Out to the Secret Sidewalk" route to get in a 10K for my long run. I set up a steady pace and easily held it. My splits were 8:46, 8:37, 8:45, 8:46, 8:42, 8:30 and 8:40 over the last 0.25 mile.

I watched the Bills play the Jets. The Bills won 20-12 to go to 10-3, link here.

Monday, 12/12/2022

5838 steps, 43/109 resting/max HR, 11:04 (?) hours sleep, 180.5 pounds, 10 floors climbed

Walk: 1.3 miles, 17:55, 13:48 pace, 6 feet elevation gain, 95/108 avg/max HR, 121/128 avg/max cadence, 28F, 86% RH, 7 mph NE wind, wind chill 22F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 666.39 miles

I didn't have any motivation in the morning and didn't wake up until just past 7:30 AM. I did get out for a walk around B601 during lunch. My splits were 13:47 and 13:53 over the last 9.3 mile.

Tuesday, 12/13/2022

9627 steps, 43/135 resting/max HR, 7:48 hours sleep, 181.5 pounds, 20 floors climbed

Run: 4.56 miles, 40:03, 8:47 pace, 66 feet elevation gain, 127/137 avg/max HR, 162/169 avg/max cadence, 19F, 86% RH, 3 mph WSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 670.95 miles

Yes ... it was 19F and dark. Yes ... I could have stayed in bed but I had been awake since 5 AM and needed a run. So .... I got up, got dressed for 19F and got out there. Yes ... it was a bit chilly at the start but I warmed up after a mile and got it done on my "Out by the pier and around" route. I saw another runner on Beach Ave (a woman with no reflectivity or headlamp but there were street lights so it's all good I guess). My splits were 8:56, 8:55, 8:42, 8:50 and 8:25 over the last 0.56 mile.

Wednesday, 12/14/2022

9489 steps, 45/134 resting/max HR, 179.7 pounds, 15 floors climbed

Run: 4.55 miles, 39:57, 8:46 pace, 62 feet elevation gain, 128/139 avg/max HR, 162/170 avg/max cadence, 23F, 79% RH, 6 mph NE wind, wind chill 17F, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 675.50 miles

I got for a run on my "Out by the pier and around" route. It was slightly warmer but I still wore a long sleeve tech and my Brooks 1/4 zip long sleeve pullover along with my usual Brooks tights, Brooks beanie and heavy running gloves. I stuck up and easy pace and easily held it. The north wind was a bit cold. My splits were 8:54. 8:49, 8:48, 8:49 and 8:22 over the last 0.55 mile.

Thursday, 12/15/2022

11594 steps, 43/133 resting/max HR, 7:32 hours sleep, 181.1 pounds, 13 floors climbed

Run: 3.16 miles, 27:50, 8:49 pace, 33 feet elevation gain, 123/136 avg/max HR, 161/171 avg/max cadence, 25F, 80% RH, 16 mph ESE wind, wind chill 13F, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 678.66 miles

I got for a 5K on my "Out to the Stutson St Overlook" route. Why, just a 5K? Well ... two reasons. The first wss I got out a bit late and the second was the wind was bone chilling! But I got it done! My splits were 9:05, 8:57, 8:35 and 7:46 over the last 0.16 mile.

Friday, 12/16/2022

6665 steps, 41/100 resting/max HR, 8:04 hours sleep, 181.9 pounds, 9 floors climbed

Walk: 0.34 mile, 6:29, 19:20 pace, 7 feet elevation gain, 80/92 avg/max HR, 89/124 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 679.0 miles

Treadmill: 1.0 mile, 17:55

Shoes: Brooks Adrenaline GTS20 grey - 680.0 miles

Walk: 0.36 mile, 5:47, 16:07 pace, 3 feet elevation gain, 83/98 avg/max HR, 116/130 avg/max cadence, 34F, 93% RH, 8 mph ESE wind, wind chill 28F, overcast with mist

Shoes: Brooks Adrenaline GTS20 grey - 680.36 miles

Well ... it was crappy weather and crappy traction with rain/snow/slush so I opted just to trudge down down to the exercise center and do one mile on the treadmill. I didn't want to risk the sidewalk along Greenleaf Rd. I knew that parts of it would be underwater. 

Saturday, 12/17/2022

9737 steps, 41/133 resting/max HR, 6:53 hours sleep, 181.4 pounds, 19 floors climbed

Run: 4.46 miles, 40:33, 9:06 pace, 63 feet elevation gain, 123/136 avg/max HR, 160/168 avg/max cadence, 30F, 100% RH, 5 mph WSW wind, wind chill, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 684.82 miles

I got out for a run on my "Out by the pier and around" route. I struck up my usual easy pace. I soon backed off when I found that the mild freeze overnight had left some snow covered black ice on the LOSP trail, sidewalk and boardwalk. There wasn't very much ice at all but I didn't take any chances.

I couldn't watch the Dolphins play the Bills in Buffalo since it was on the NFL Network so I monitored it via the internet. I could have listened to it on WCMF but didn't take the trouble. 

.The football got over the goal line for the 2 point PAT to tie the game at 29 ... barely

The Bills needed all 60 minutes to beat the Fins with a TD just before HT and a winning FG as time expired. But before that the Bills were down 8, 21-29, when Josh threw for his 4th TD and then stretched to barely get the football over the goal line for a 2 point PAT to tie the game at 29 (then the ball was swatted away). Josh was his usual self ... 304 yards passing, 4 TDs passing and 77 yards rushing. Yahoo Sports link here.