I ran 5 times this week, 16.49 miles.
I didn't bike this week.
I took 52,176 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 had a left ankle issue them seems to be OK now so I am back to short runs. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.
WALKING/RUNNING/BIKING: I had a left ankle issue them seems to be OK now so I am back to short runs. 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 648 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/2). 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 about 2 years with some varying details. Hey ... been doing it for 2 years so I will change it up. I believe in science, vaccines, CNN, the CDC and try to wear a mask over my nose and mouth when I am in a public space like Wegmans or BJs even if it's not required.
Sunday, 4/3/2022
7407 steps, 44/140 resting/max HR, 8:17 hours sleep, 181.3 pounds, 17 floors climbed
Run: 4.65 miles, 41:29, 8:55 pace, 90 feet elevation gain, 134/142 avg/max HR, 157/167 avg/max cadence, 32F, 100% RH, 7 to 17 mph WNW wind, wind chill 25F, overcast ☁️ with wet snow ❄️
Shoes: Brooks Adrenaline GTS20 grey: 50.86 miles
There was a light wet snow falling when I woke up. I puttered around a bit and it didn't stop ... it got a bit worse and started to accumulate a bit. Ahh ... a belated April Fools joke about "springtime" in Rochester NY! So ... I wore my usual winter running gear. I added sunglasses to get the snow out of my eyes but took them off when snow and water accumulated on them. I set up a nice and easy pace. My left arch gave me some discomfort again. I ran my "Out by the pier and around" route clockwise for a change of pace.
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| 13 sailboats on the Genesee River |
I saw another runner out being awesome along with a couple of dog walkers. One dog had a three foot branch in its mouth! I took some tiny walk breaks in mile 4 when my left arch started to bug me. My splits were 8:41, 8:43, 8:47, 9:36 and 8:46 over the last 0.65 mile.
Monday, 4/4/2022
7563 steps, 42/102 resting/max HR, 8:28 hours sleep, 182.7 pounds, 7 floors climbed
Walk: 1.5 miles, 19:47, 13:11 pace, 13 feet elevation gain, 96/108 avg/max HR, 119 avg cadence, 37F, 97% RH, 8 to 18 mph W wind, wind chill 32F, cloudy
Shoes: Brooks Adrenaline GTS20 grey: 52.36 miles
I got out after work for a brisk walk. I put the pedal to the metal! My splits were 13:01 and 13:30 over the last 0.5 mile.
Tuesday, 4/5/2022
10417 steps, 43/148 resting/max HR, 7:46 hours sleep, 182.2 pounds, 15 floors climbed
I signed up for Run Our River 5K put on by Rochester Running Company. It's a six race series on the same course the first Tuesday of April through September. I read the race info and I thought it did say that it used the same start/finish line as last year so I went there ... to find no one there. I remember reading that we could also drink at a bar on Exchange St so I went near there and parked. I saw runners on the RRC tent so I lucked out and found the new start/finish line. The weather was about 41F up at Lake Ontario (where I live only 1/2 away) but it was 59F, 41% RH, calm (there was a light N wind) and mostly sunny down in downtown Rochester.
Run: 1.06 mile, 9:50, 9:18 pace, 13 feet elevation gain, 120/133 avg/max HR, 152/158 avg/max cadence
Shoes: Brooks Adrenaline GTS20 grey: 53.42 miles
Run: 3.08 miles, 25:33, 8:17 pace, 10 feet elevation gain, 142/150 avg/max HR, 160/171 avg/max cadence
Shoes: Brooks Adrenaline GTS20 grey: 56.50 miles
There were about 100 runners at the start ... a few I knew and most I didn't. The start was a bit narrow since it was on the path right by the Genesee River so I started easy and stayed to the right. I guess I started a bit hot so I slowed after mile 1. I was determined not to stop for a tiny walk so I adjusted my pace to compensate as I ran along. I thought I was running slow so I was surprised when I finished under 26 minutes and found that my pace was 8:17. I thought it was over 9:00 pace for sure.
I show up around 13:50.
I had some water and headed home before I could get chilled. I did OK. My official time was 25:38, 8:15 pace, 62nd out of 127, 3rd out of 11 in my M 60-69 age group, results here. My splits were 7:58, 8:25, 8:31 and 7:45 over the last 0.08 mile.
Wednesday, 4/6/2022
3836 steps, 42/87 resting/max HR, 7:55 hours sleep, 181.3 pounds, 9 floors climbed
Walk: 1.5 miles, 19:35, 13:04 feet elevation gain, 13 feet elevation gain, 74/87 avg/max HR, 125 avg cadence, 62F, 61% RH, 7 to 24 mph SSE wind, overcast
Shoes: Brooks Adrenaline GTS20 grey: 58.0 miles
I got out after work for a very brisk walk. My splits were 12:41 and 13:51 over the last 0.5 mile. I hope I didn't strain anything in the first mile! I stretched out a lot afterward.
Thursday, 4/7/2022
9441 steps, 41/145 resting/max HR, 8:54 hours sleep, 181.2 pounds, 15 floors climbed
Run: 3.15 miles, 27:00, 8:34 pace, 37 feet elevation gain, 134/148 avg/max HR, 158/163 avg/max cadence, 48F, 87% RH, 13 moh ESE wind, wind chill 43F, overcast with sprinkles
Shoes: Brooks Adrenaline GTS20 grey: 61.15 miles
Today was an "interesting" day at L3Harris dealing with 2 of my Ricoh printers that went down at once. I was called in for a printer named Hailey being unresponsive. I got to it and it was plugged with a note on top that McCord was down as well. I plugged in Hailey and went to McCord. McCord had a SC863 which I thought out was a bad hard drive (on a two year old printer). I found that Hailey would print but the sheets were crinkled and blank. I had replaced its transfer belt on routine maintenance 2 days ago. I found that the transfer belt was shredded (amazing that paper even got through). I swapped out a printer for Hailey and got it back up (more to that but ...). The Ricoh tech and I tried to get another printer swapped for McCord but this printer developed a SC542 fuser error that we thought we had fixed. We tried to get McCord or its potential replacement up and working but no joy. The Ricoh tech will order another hard drive for McCord. as well as try to get the other printer fixed. Needless to say .. a busy afternoon. I tend to be popular when Ricoh printers go down ... lol!
So ... I needed to get out on my run after work. It was a little chilly but I went with shorts, long sleeve tech, light gloves and a hat ... totally OK after a mile on my "Out to Dewey Ave" route. Just out and back. My splits were 8:28, 8:38, 8:38 and 8:21 over the last 0.15 mile.
5888 steps, 42/86 resting/max HR, 8:19 hours sleep, 180.9 pounds, 10 floors climbed
Walk: 1.5 miles, 20:02, 13:22 pace, 7 feet elevation gain, 74/86 avg/max HR, 121 avg cadence, 43F, 32% RH, 1 to 10 mph NE wind, cloudy
Shoes: Brooks Adrenaline GTS20 grey: 62.65 miles
I got out after work for a brisk walk. It was only 43F and I was walking but I wore short, Brooks 1/4 zip long sleeve pullover, light gloves and a hat. Enough with wearing tights ... it's April! I shortened my walking stride but sped it up a bit so I wouldn't pull any muscles with my brisk walking pace. My splits were 13:16 and 13:34 over the last 0.5 mile.
Saturday, 4/9/2022
7624 steps, 42/139 avg/max HR, 10:02 hours sleep, 181.6 pounds, 14 floors climbed
Run: 4.55 miles, 40:23, 8:52 pace, 63 feet elevation gain, 130/142 avg/max HR, 156/163 avg/max cadence, 43F, 63% RH, 8 to 18 mph WSW wind, wind chill 39F, mostly cloudy
Shoes: Brooks Adrenaline GTS20 grey: 67.20 miles
I got out for a run a bit after 10 AM. It was a bit above 40F so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a nice and easy pace. There was a bit of a chilly breeze but I was a bit overdressed so I overheated a bit and felt sluggish. It's wasn't the best run but it certainly wasn't the worst. My splits were 8:58, 8:41, 8:54, 9:05 and 8:36 over the last 0.55 mile.
