Sunday, 7/31/2022 to Saturday, 8/6/2022 - Run Our River 5K - August

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.49 miles.

I didn't bike indoors this week.

I biked 3 times this week, 39.92 miles.

I took 45,046 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 (when it decides to be on my WiFi ).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, 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.

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 767 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/30). 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 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/31/2022

7792 steps, 42/145 resting/max HR, 8:01 hours sleep, 23 floors climbed, 179.4 pounds

Run: 4.55 miles, 40:41, 8:56 pace, 71 feet elevation gain, 132/148 resting/max HR, 154/166 avg/max cadence, 64F, 88% RH, 8 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 281.16 miles

I had cereal and some strawberries before I headed out for a run this morning. I had to digest so I didn't get out until a bit after 8 AM. I ran better than yesterday ... I didn't start to poop out until after mile 3. I do believe that I don't like the humidity, lol! My splits were 8:36, 8:32, 8:57, 9:51 and 8:36 over the last 0.55 mile. Still ... it was a better run than yesterday.

It was a sad day today. Bill Russell of the Boston Celtics died at age 88 and Nichelle Nichols who played Uhura of Star Trek died at age 89.

It's the end of the month so it's stat time!

I walked 5 times in July for 7.5 miles, 1.5 miles/walk and 85 walks in 2022 so far for 117.52 miles, 1.38 miles/walk.

I ran 14 times in July for 52.91 miles, 3.78 miles/run and 95 runs in 2022 so far for 329.93 miles, 3.47 miles/run.

I ran one race in July: 7/5 Run Our River 5K - July in 26:17, 8:29 pace, 53rd out of 108, 4th out of in my M 60-69 age group

I biked 13 times in July for 179.97 miles, 13.84 miles/bike and 41 bikes in 2022 so far for 540.7 miles, 13.19 miles/bike.

I took 169,255 steps in July and 1,328,760 steps in 2022 so far.

Monday, 8/1/2022

3829 steps, 45/103 resting/max HR, 10:03 hours sleep, 7 floors climbed, 180.1 pounds

Bike: 13.49 miles, 1:05:15, 12.4/17.7 avg/max mph, 55 feet elevation gain, 93/112 avg/max HR, 24/32 avg/max respiration, 54/72 avg/max cadence, 72F, 78% RH, 9 mph SW wind, sunny

I was on vacation today so I slept in a bit and then puttered out a ride before I headed out on my bike. It was warm, windy and sunny. I took it easy on my "Out to East Manitou Rd" route.

Walk: 1.65 miles, 28:27, 17:15 pace, 44 feet elevation gain, 80/97 resting/max HR, 101 avg cadence, 82F, 51% RH, 9 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 282.81 miles

My darling wife, Christine, and I watched 2 Redbox DVDs that I got last night. The first was The Lost City with Sandra Bullock, Channing Tatum and Daniel Radcliffe. The second was Ghostbusters: Afterlife which was directed by the son, Jason Reitman, of the director, Ivan Reitman, who directed the first 2 Ghostbusters movies. Both movies were good. I took a nice stroll to take them back to the 7-11 on Lake Ave.

Tuesday, 8/2/2022

15110 steps, 42/146 resting/max HR, 7:21 hours sleep, 23 floors climbed, 179.6 pounds

Run: 3.15 miles, 27:14, 8:39 pace, 60 feet elevation gain, 133/146 avg/max HR, 157/165 avg/max cadence, 72F, 88% RH, 10 mph WNW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 285.96 miles

Sheer force of habit got me out. Let's see ... a bike and a walk yesterday ... so I did a run. I set up a nice and easy pace on my usual "Out to Clematis St" route (and back on the Secret Sidewalk). I powered up the gentle Greenleaf Rd hill on the way back without stopping. I did my stretching and went inside. I happened to look at the Run Our River 5K bib from 2021 that was taped to the stairwell wall ... and realized that the Run Our River 5K - August was tonight. Oops ... in 11 hours.  

Run: 3.09 miles, 26:34, 8:36 pace, 10 feet elevation gain, 

Shoes: Brooks Adrenaline GTS20 grey: 289.05 miles

Coming off the Genesee River bridge at mile 1.5

Well ...11 hours passed. I headed down to Corn Hill Landing for another Run Our River 5K. I didn't wam up for obvious reasons. I couldn't get my Shockz headphones to sync with either my cell or Garmin. I could have it bother me but I didn't. I knew that it was only a 5K and that I had run plenty of 5Ks without music before I went to running with music maybe 5 or 6 years ago. So ... I headed out at a really nice and easy race pace. I didn't push to pass and just let the race come to me. I powered up the ramp to the Ford St Bridge for the first time this year. I didn't really push the last 1/2 mile either. I saw the timer hit 26:30 ... and done is 26:34. I hung out for a bit and went home.

I did OK. I finished in 26:32 officially, 69th out of 131, 5th out of 15 in my M 60-69 age group, link here. My splits were 8:39, 8:38, 8:24 and 8:00 over the last 0.09 mile. A negative split to boot!

Wednesday, 8/3/2022

788 steps, 42/106 resting/max HR, 7:42 hours sleep, 2 floors climbed, 178.3 pounds

Bike: 13.09 miles, 1:00:00, 13.1/19.1 avg/max mph, 96/118 avg/max HR, 26/34 avg/max respiration, 58/78 avg/max cadence, 61F, 100% RH, 6 mph SSW wind, sunny

I got out a bit later at 6:30 AM on my usual "Out to East Manitou Rd" route. It was as nice as usual.

Thursday, 8/4/2022

6155 steps, 43/145 resting/max HR, 7:29 hours sleep, 16 floors climbed, 178.7 pounds

Run: 3.15 miles, 27:51, 8:50 pace, 55 feet elevation gain, 133/146 avg/max HR, 156/163 avg/max cadence, 75F, 74% RH, 7 mph WSW wind, cloudy

Shoes: Brooks Launch GTS8 navy: 3.15 miles

I got out a bit before 7 AM for my usual "Out to Clematis St" route run. I set up a nice and steady pace. The air was muggy and I was dripping with sweat by the time I got done. I tried out my new pair of Brooks Launch GTS8 shoes that I bought at Fleet Feet's 18th anniversary sale a few weeks ago for $90. They were OK so I went ahead and bought another pair in yellow from Brooks for $70. I should all set on running shoes for the rest of 2022 at least! My splits were 8:56, 8:48, 8:49 and 8:36 over the last 0.15 mile. 

A seagull gave me the eye. Christine threw it a french fry which was quickly gobbled.

Christine and I went out for brunch at the Pelicans Nest. We sat on their deck on the Genesee River. I ate the crab cake sandwich and Christine had the Reuben sandwich as we split a pitcher of Stella Artois. Tasty!

 

Friday, 8/5/2022

1242 steps, 43/119 resting/max HR, 8:02 hours sleep, 2 floors climbed, 179.2 pounds

Bike: 13.34 miles, 58:25, 13.7/18.0 avg/max mph, 57 feet elevation gain, 72F, 94% RH, 5 mph WSW wind, cloudy

I got out a bit after 7 AM for my usual "Out to East Manitou Rd" route. I turned on both my Edge 530 and Venu since they were at 6% and 10% respectively. My Edge 530 turned off a mile away from the end and the Venu had 3% left when I got done. The Venu also pumped out music to my Shockz headphones. My ride was just as peaceful along the 3 ponds (Buck, Long and Cranberry) and Lake Ontario as always.

A rainbow above Cranberry Pond

Eric Eagan, who lives on Cranberry Pond, took this picture on Friday, August 5th and posted it to Facebook.

Saturday, 8/6/2022

10130 steps, 43/135 resting/max HR, 8:08 hours sleep, 19 floors climbed, 179.8 pounds

Run: 4.55 miles, 44:28, 9:46 pace, 64 feet elevation gain, 128/140 avg/max HR, 148 avg cadence, 72F, 88(!!)% RH, 7 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 293.6 miles

I slept in until 6:45 AM and got out for my slightly longer "Out by the pier and around" run a bit after 8 AM. It wss warm and muggy already when I stepped out. I set up a really nice and easy pace. I was OK until after mile 2. Then ... I lapsed into a run/walk and got it done. I just had no energy. I tried to do my post-run stretches but I could only do a couple before I had to sit down on the concrete in front of our townhouse door. It took about a hour of sitting before I felt normal again.