Sunday, 6/5/2022 to Saturday, 6/11/2022 - Run Our River 5K & Charlie McMullen Mile

I walked 3 times this week, 3.22 miles.

I ran 6 times this week, 13.42 miles.

I didn't bike indoors this week.

I biked 2 times this week, 26.61 miles.

I took 43,375 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 have a left arch issue now so I am back to short walks, short runs or bike rides. 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 711 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/4). 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 and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 6/5/2022

7064 steps, 43/143 resting/max HR, 6:17 hours sleep, 182.6 pounds, 10 floors climbed

Run: 4.15 miles, 36:38, 8:50 pace, 63 feet elevation gain, 130/145 avg/max HR, 158/167 avg/max cadence, 50F, 78% RH, 7 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 181.29 miles

I got up and out for a slightly longer run on my "Out by the pier and around" route. This route has two options and I chose the shorter one of cutting through the fence from Greenleaf Meadow to the LOSP trail rather going down to Greenleaf Rd and taking the LOSP trail from there. It cuts about 0.6 mile off. I set up a nice and easy pace. I took some pictures on the Secret Sidewalk. My splits were 9:04, 8:40, 8:42, 8:55 and 8:25 over the last 0.15 mile.

Monday, 6/6/2022

3150 steps, 43/109 resting/max HR, 6:35 hours sleep, 182.2 pounds, 9 floors climbed

Bike: 13.30 miles, 59:32, 13.4/17.9 avg/max mph, 52 feet elevation gain, 88/121 avg/max HR, 26 avg respiration, 58/80 avg/max cadence, 61F, 72% RH, 3 mph SW wind, overcast

I got out for my usual "Out to East Manitou Rd" route. I hit a really light mist for about 1/2 the ride. I thought it would get me drenched but I just got slightly damp ... no worries!

Tuesday, 6/7/2022

9582 steps, 45/145 resting/max HR, 8:53 hours sleep, 183.6 pounds, 17 floors climbed

It felt weird not to run, walk or bike this morning but I was saving myself for the Run Our River 5k - June this evening. I Googled the directions this time so I had no trouble getting down to the race venue at 5:20 PM. I was in plenty of time for the 6:15 PM start. It was warm, a bit windy and there was a bit of misty sprinkles moving through. I chose shorts and a short sleeve tech. I had a hat and a long sleeve tech in the Trax. The weather was 65F, 84% RH, 14 mph SSW wind, overcast.

Run: 1.01 miles, 9:55, 9:51 pace, 0 feet elevation gain, 118/127 avg/max HR, 150/158 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 182.30 miles

I got out for a slow warm up run to gauge my clothing choice, get my legs warm and pass the time. I had tried the hat because I thought it was going to rain but it made me too warm so I took it off.

Run: 3.1 miles, 26:58, 8:41 pace, 9 feet elevation gain, 139/149 avg/max HR, 158/168 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 185.40 miles

Heading onto the eastside of the Genesee Riverway ... about 1/2 done!

Another 5K ... my 104th. I tried not to go out too hard. The headwind for the first half of the 5k slowed me down some. I kept my strides short and just stuck to a steady race pace. I hit 1 mile at 8:40 and tried to hold that. I took a tiny walk break when I got to the Ford St Bridge. Then I just ran it in. I couldn't push to pass anyone so I didn't try. I did break 27 minutes ... barely. It seems that I am getting slower on the same course ... 25:38, 26:01 and now 26:56. I have had left arch issues for the past 2 months though. I didn't have any left arch discomfort today though. Now I have to work on getting a bit faster. I would be happy to break 26 again. But ... I guess any 5K that I finish is a good thing in the long run of things ... pun intended.

I did OK ... I guess. My official time was 26:58. I was 57th out of 128, 5th out of 14 in my M 60-69 age group, results here. My splits were 8:40, 8:47, 8:39 and 8:00 over the last 0.1 mile.

Wednesday, 6/8/2022

5691 steps, 43/97 resting/max HR, 7:11 hours sleep, 181.8 pounds, 7 floors climbed

Walk: 1.5 miles, 22:34, 15:03 pace, 4 feet elevation gain, 80/88 avg/max HR, 114/150 avg/max cadence, 52F, 100% RH, 7 mph WSW wind, partly sunny

Shoes: Brooks Adrenaline GTS20 grey: 186.90 miles

I think Maintenace used a ruler to plant these flowers in front of the Laundry/Fitness Center!

Our cat, Nebula, woke me up at 5:15 AM. I still didn't get out early. I was stiff so I opted for a walk. It was cool and windy so I opted for my Brook pants and a long sleeve tech. Not my fastest walk but I got it done! My splits were 14:55 and 15:20 over the last 0.5 mile.

Our two double knockout rose bushes are growing like gangbusters! The lilac bush behind them still gets light. I hope it's enough!

Thursday, 6/9/2022

5466 steps, 41/97 resting/max HR, 8:09 hours sleep, 181.9 pounds, 15 floors climbed

Walk: 1.5 miles, 20:19, 13:32 pace, 9 feet elevation gain, 92/102 avg/max HR, 114/134 avg/max cadence, 57F, 94% RH, 12 mph NW win, overcast

Shoes: Brooks Adrenaline GTS20 grey: 188.40 miles

It was raining when I woke up so I waited until lunch when it had stopped to take my walk. I put up a brisk pace and didn't have any discomfort so I struck out and got it done! My splits were 13:30 and 13:37 over the last 0.5 mile.

Friday, 6/10/2022

8363 steps, 42/150 resting/max HR, 7:31 hours sleep, 182.2 pounds, 9 floors climbed

Bike: 13.31 miles, 1:08:04, 11.7/19.7 avg/max mph, 50 feet elevation gain, 91/124 avg/max HR, 23/33 avg/max respiration, 52/103 avg/max cadence, 54F, 88% RH, 10 mph WSW wind, sunny

I probably shouldn't have rode this morning since I have the Charlie McMullen Mile this morning but I have 12 hours to recover ... right ... right? Anyway ... it was a bit chilly and more than a bit windy. I put on my usual Brooks pants, a long sleeve tech and my Brooks jacket. It seemed to be windy in both directions and I pooped out at the end. But ... it was a beautiful ride between the 3 ponds and Lake Ontario!

I got done to St John Fisher College for the Charlie McMullen Mile around 6:30 PM. I decided to race in the 8 to 10 minute heat which was heat #5. I warmed up a bit too early. The weather was 68F, 49% RH, 13 mph W wind, partly sunny.

Run: 1.01 mile, 9:57, 9:55 pace, 119/131 avg/max HR, 150/156 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey: 189.41 miles

Run: 1.0 miles, 7:33.6, 7:29 pace, 144/158 avg/max HR, 164/174 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 190.41 miles

There were awards and a delay before my heat. There were about 20 runners of both sexes. I started way out on the outside. I think I was about 8th on the first turn. I moved up until I was third behind a guy in second and a woman in first. I stayed on or near the guy's shoulder for a lap and then fell about 20 feet behind him. Bell lap. The guy in second moved up and took the lead on the backstretch. I was about 50 feet behind the woman in second. I tried to catch her in the last 100 yards but I finished about 20 feet behind her. I didn't have any pain in my left arch. I hadn't raced a Charlie MuMullen mile in 3 years due to COVID. I was very happy with my effort. 

I placed second at 0:07:33.09 by 2 seconds in the Men's 8+ Mile but third overall by 0.79 seconds behind the woman in second, Mens 8+ Mile results here.I am getting slower but I still try to bring it! My laps time were (roughly looking my Garmin data) 1:52, 3:49 (1:57), 5:48 (1:59) and 7:34 (1:46). Sweet!

Saturday, 6/11/2022

6059 steps, 43/142 resting/max HR, 9:14 hours sleep, 181.5 pounds, 10 floor climbed

Walk: 0.22 mile, 5:33, 25:21 pace, 67/76 resting/max HR, 75 avg cadence

Shoes: Brooks Adrenaline GTS20 grey: 190.63 miles

Run: 3.15 miles, 28.45, 9:08 pace, 51 feet elevation gain, 130/144, avg/max HR, 157/165 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey: 193.78 miles

I got twice. A walk with my darling wife, Christine. She surprised me and wanted to walk so we took a short walk around our unit at Greenleaf Meadows. Then I went out for a run. I wanted 4 miles but my left arch and right knee said "Nah" so I settled for a 5K on my "Out to Clematis St" route. My pace was a bit slow but it's all good. Any run is a good run.