I ran 4 times this week, 15.61 miles.
I didn't bike this week.
I took 52,024 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 pretty sure that I have 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.
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 pretty sure that I have 100% recovered from plantar fasciitis in my right heel. I have been wearing compression socks and stretching a lot for at least 3 months now. It has slowly helped. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.
BTW, I am on a 571 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/15). There were more than a few days when a mile was all I could walk or limp.
COVID-19: I have a L3Harris Vaccinated medal to put on my L3Harris badge when I work for Ricoh on-site. L3Harris went back to all mask policy despite vaccination status on 8/3 and will implement (I think) a full vaccine mandate on 1/8/22 (with an allowance for religious exemption). NY went back on an indoor mask mandate on 12/13 for the next month. I always wear a mask when I go into a grocery store like Wegmans or BJs. I still socially distance indoors. Why? Because of the Delta (and now the Omnicon) variant that's why. Christine and I have had both shots and the booster (hers was Pfizer and mine was Moderna). All my kids have had the COVID-19 vaccine or have had COVID-19 (and got the vaccine). My motto: get vaccinated, boosted and wear a mask properly!
Sunday, 1/16/2022
9207 steps, 43/146 resting/max HR, 8:00 hrs sleep, 178.9 lbs, 18 floors climbed
Run: 4.6 miles, 42:29, 9:14 pace, 53 feet elevation gain, 134/151 avg/max HR, 157/168 avg/max cadence, 3F, 5 mph SE wind, wind chill -7F, sunny
Shoes: Salomon Speedcross 4 trail shoes blue: 166.38 miles
Monday, 1/17/2022
4161steps, 48/118 resting/max HR, 179.9 lbs, 11 floors climbed
Snowshoes: 1.7 miles, 33:19, 19:36 pace, 44 elevation gain, 105/121 avg/max HR, 108/159 avg/max cadence, 26F, 100% RH, 15 to 42 mph NNE wind, wind chill 11F, cloudy, light snow
Shoes: Salomon Speedcross 4 trail shoes blue: 168.08 miles
Sure ... it was snowing and blowing with about 6 inches down ... but I had 2 Redbox DVDs to take back so ... I put on snowshoes (yes ... snowshoes) and took them back to the Redbox at the 7-11 on Lake Ave. Well ... the touchscreen didn't work so I could get it to take the DVDs, oh well. The sidewalk on Latta Rd was plowed so I broke into a run in that section to and from the 7-11.
I would say that about the snowstorm dumped about a foot of snow between Sunday night and Monday afternoon.
Tuesday, 1/18/2022
9048 steps, 45/126 resting/max HR, 8:33 hrs climbed, 180.4 lbs, 12 floors climbed
I went to work at Ricoh today but I still slept in to get as much rest as possible. I also needed the extra time to shave off the beard I had grown in 10 days. It took about 10 minutes between shaving with a razor (which didn't do much) and finishing up with an electric razor for about 5 minutes.
Snowshoes: 1.29 miles, 37:09, 28:52 pace, 26 feet elevation gain, 103/114 avg/max HR, 119/159 avg/max cadence, 19F, 86% RH, calm, mostly cloudy
Shoes: Salomon Speedcross 4 trail shoes blue: 169.37 miles
I got out after work on my showshoes. I headed out to the nearby Lake Shore Country Club. The snow was deep in spots so I took it slow. I started out with large strides but I shortened up when the snow was deep. I got tired and cut the walk short.
Wednesday, 1/19/2022
7006 steps, 47/146 resting/max HR, 8:56 hrs sleep, 180.5 lbs, 23 floors climbed
Run: 4.11 miles, 36:14, 8:48 pace, 135/149 avg/max HR, 158/165 avg/max cadence, 41F, 73% RH, 7 to 25 mph SW wind, wind chill 37F, cloudy
Shoes: Brooks Adrenaline GTS20 black: 444.51 miles
I slept in again so I got out during lunch. It was warmer ... around 40F. I overdressed with Brooks tights, a long sleeve tech/Brooks 1/4 zip long sleeve pullover combo and Brook beanie. I could have worn shorts and the pullover! Oh well ... I did go a bit slower and got the run done. I chose my "Out on Beach Ave" route so I was on the road instead of the LOSP trail which I knew was still mostly snow covered. My splits were: 8:34, 8:57, 8:44 and 8:52.
Thursday, 1/20/2022
5697 steps, 43/134 resting/max HR, 8:54 hrs sleep, 178.7 lbs, 15 floors climbed
I ordinarily can fall asleep within 5 minutes of my head hitting the pillow but last night it took 2 hours. So ... I pushed my alarm to 7 AM. My darling wife, Christine, is still sick and was up during the night blowing her nose and taking congestion/cough medicine.
Run: 2.01 miles, 22:46, 11:01 pace, 39 feet elevation gain, 122/138 avg/max HR, 131 avg cadence, 13F, 82% RH, 6 mph WSW wind, wind chill 3F, cloudy
Shoes: Salomon Speedcross 4 trail shoes blue: 171.38 miles
I got out during lunch. It was 28F colder today than yesterday at the same time. I initially told myself that I was going to walk so I dressed for that. I think it took longer to dress and undress than it took for my unplanned run: Brooks tights, Craft windproof briefs, Craft baselayer, Brooks 1/4 zip long sleeve pullover, Brooks jacket, balaclava, Brooks beanie, GRTC neck fleece, googles and ski mittens. My idea was just a mile but I stretched it to 2 miles by doing my short "Out to Stutson St Overlook" route. I was comfortable heat-wise after 1/2 mile and sweating when I got done. The LOSP trail was unrunnable and the plowed sidewalk on Latta Rd was solid ice underneath a thin coating of snow. So ... I ran when I could and walked the rest. My splits were: 11:14 and 11:29.
Friday, 1/21/2022
6732 steps, 43/106 resting/max HR, 8:27 hrs sleep, 179.4 lbs, 22 floors climbed
Walk. 1.2 miles, 23:57, 19:09 pace, 52 feet elevation gain, 91/114 avg.max HR, 89 avg cadence, 13F, 99% RH, calm, cloudy.
Shoes: Salomon Speedcross 4 trail shoes blue: 172.58 miles
I slept in again so I got out after work for just a mile. Another 2 to 3 inches of lake effect snow fell during the afternoon so a walk was the safest option plus I have a Freezeroo #5 tomorrow morning. It's going below zero tonight ... brrrrrrr!
Saturday, 1/22/2022
10173 steps, 44/148 resting/max HR, 8:52 hrs sleep, 178.9 lbs, 25 floors climbed
I thought I had my alarm set for 6:30 AM so I was surprised when I woke up and it was 7:04 AM. I knew I still had plenty of time but not as much as I thought I would have. I still got my fill of looking at email, Facebook ... and how cold it was, lol! Yes ... it was cold. It was around 0F. I saw 3F at the KROC airport and 0F on Weatherbug (the station is just down Greenleaf Rd on Beach Ave somewhere). I had a breakfast of cereal and banana. I started to get ready a bit too late and didn't leave until 9AM. I wore all my usual cold weather runner gear: Brooks tights, Craft windproof briefs, Craft base layer, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie, GRTC neck fleece, ski mittens and googles. I brought a change of tops so I could get out of my wet upper clothing.
The race venue was a good 30 minutes away on the other side of Victor. I was on the road into the Victor Town Park at 9:30 AM and saw the early start runners coming towards me. The parking lot was almost full when I parked. The plus side is that I didn't have to wait too long for the 10 AM start. I didn't take a warm up run and headed out to the start line with 6 minutes to go. It was cold, sunny with just a breath of wind. I jogged in place both to keep warm and also to stretch my muscles. I was a bit worried about my right planta fasciitis acting up since I hadn't stretch it out.
Run: 4.89 miles, 40:14, 8:13 pace, 169 feet elevation gain, 140/151 avg/max HR, 161/173 avg/max cadence, 4F, 69% RH, 10 mph SW wind, wind chill -10F, sunny
Shoes: Brooks Adrenaline GTS20 black: 449.40 miles
And .... we were off! I got up to a slower than usual race pace. I hadn't run this course in 2 years due to COVID so I vaguely remembered that it had rolling hills in mile 1 and then some more slight hills in mile 2 and 3. But it did have some downs in mile 4 before a flat finish. So ... I endured the hills and fought the urge to take a walk. I REALLY wanted to .... but didn't. The runners in a race stretch out past mile 2 or 3 so I just concentrated on keeping my position and not let runners pass me. The GRTC woman in a penguin suit was a pleasant sight when I turned back into the Victor Town Park ... about 1/2 mile to go! I did pass a woman in the last 200 yards before the finish ... and done. I was out of breath so I forgot to turn off my Garmin for a good 10 seconds.
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| Cruising into the finish - taken by Vicky Beaver |
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| A flat start, up for 3 miles, down for 1 mile and a flat finish |
I had my gear bag in the lodge. I dug in and found my GRTC towel and spent a good 5 minutes wiping off my sweat before I could change my tops. I had 3 pieces of pizza, a 1/2 bagel and some water before I headed out. It was slightly warmer ... maybe about 10F ... heat wave! I went out to Palmyra to see my daughter, Karen, since I was 2/3 of the way there. I stopped at Walmart to do a bit of grocery shopping on the way back and got home at 3 PM.
The results from hourglassworks.com had been posted since 11:31 AM. I did OK. I was 55th out of 129, link here. I was 5th out of 14 in my M 60-64 age group, link here. My splits were 8:31, 8:39, 8:12, 7:51 and 7:52 over the last 0.89 mile. I didn't think I was running that fast on mile 1 and 2 and that I sped up as much past mile 3. I have run 530 races (yes, 530) ... I just go into a zone and come out when I finish.
