Sunday, 9/4/2022 to Saturday, 9/10/2022 - Run Our River 5K - September & Heritage Hero 10K

I walked 2 this week, 3.0 miles.

I ran 6 times this week, 18.72 miles.

I didn't bike indoors this week.

I biked once this week, 13.27 miles.

I took 48,701 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: 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 802 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/3). 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 am fully vaccinated with 2 boosters.

 

Sunday, 9/4/2022

8585 steps, 45/142 resting/max HR, 8:37 hours sleep, 178.3 pounds, 18 floors climbed

Run: 5.25 miles, 46:52, 8:56 pace, 69 feet elevation gain, 131/145 avg/max HR, 157/170 cadence, 68F, 94% RH, 14 mph NE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 350.26 miles

I got out a bit late on a run for my "Out by the pier and around" route. I made it up on the fly since I turned right on Greenleaf Rd instead of left. It was humid and my drops of sweat turned into droplets as I ran ... kind of cool. I ran out of energy after mile 3 and had several walk breaks. My splits were 8:25, 8:45, 8:47, 9:67, 8:48 and 8:40 over the last 0.25 mile. 

Monday, 9/5/2022

3414 steps, 44/88 resting/max HR, 11:39 hours sleep, 179.8 pounds, 5 floors climbed

Walk: 1.5 miles, 20:56, 13:52 pace, 10 feet elevation gain, 84/93 resting/max HR, 117/126 avg/max cadence, 68F, 94% RH, 14 mph NE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 351.76 miles

I could have waited until it stopped raining but I went out for a walk .... but what fun would that have been? So ... I went out for on my usual "Out to Ling Rd" route. The light rain was really a light sprinkle so I was just a bit damp when I got back. My splits were 13:50 and 14:07 over the last 0.5 mile.

Tuesday, 9/6/2022

6953 steps, 46/150 resting/max HR, 8:13 hours sleep, 20 floors climbed

Today's race was the last Run Our River 5K. I remembered to not go for a run in the morning ... which felt weird. It was a gray and overcast day. The weather was 63F, 93% RH, 13 mph NNE wind, light mist at race time.

Run: 0.5 mile, 4:29, 8:53 pace, 22 feet elevation gain, 116/128 avg/max HR, 156/161 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 352.26 miles

Run: 3.09 miles, 25:24, 8:13 pace, 8 feet elevation gain, 143/153 avg/max HR, 162/170 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 355.35 miles

And ... we were off! There was a light mist so I wore my orange Fleet Feet hat. I struck up a nice race pace at the start. I held myself back and just stuck to that pace through the entire race. I didn't walk on the incline up to the Ford St Bridge and then picked up the pace a bit on the last 0.5 mile. I was quite winded when I got done. I hung around for the awards ... and the free pizza (3) and chicken wings (3).

I did pretty well. My official time was 25:24 which was my fastest 5K of the 6 race series by 14 seconds. My splits were 8:05, 8:26, 8:12 and 7:43 over the last 0.09 mile. I was 51st out of 102, 4th out of 14 in my M 60-69 age group, full results here, my results here.

Wednesday, 9/7/2022

6902 steps, 42/91 resting/max HR, 7:05 hours sleep, 180.7 pounds, 6 floors climbed

Walk: 1.5 miles, 20:17, 13:32 pace, 13 feet elevation gain, 80/93 avg/max HR, 120/130 avg/max cadence, 64F,  94% RH, 3 mph ENE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 356.85 miles

I got up a bit late for a bike and the road would have been a bit wet so I opted for a brisk walk  My splits were 13:33 and 13:30 over the last 0.5 mile.

Thursday, 9/8/2022

5704 steps, 47/140 resting/max HR, 179.6 pounds, 18 floors climbed

Run: 3.15 miles, 26:43, 8:29 pace, 59 feet elevation gain, 131/144 avg/max HR, 159/168 avg/max cadence, 63F, 100% RH, 3 mph WNW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 360.00 miles

I broke out my Noxgear Tracer360 vest for my run. It was getting light but it's still kind of dark. I ran on my usual "Out to Clematis St" route and thought of Eliza's murder down in Memphis on Friday, 9/2, link here. 

There was bad news for the UK and good news for Buffalo Bills fans today. First ... Queen Elizabeth II passed away at age 96.

The Buffalo Bills won their first game of the 2022-2023 season versus last year's Super Bowl champions, the Los Angeles Rams. 

The Bills went out to 10-0 lead and then were tied at halftime, 10-10. The second half was all Bills. Josh Allen passed for almost 300 yards and 3 TDs. He also ran for 1 TD and was the Bills leading rusher.

Friday, 9/9/2022

3905 steps, 42/118 resting/max HR, 6:12 hours sleep, 2 floors climbed

Bike: 13.27 mile, 54:13, 137.7/19.7 avg/max mph, 46 feet elevation gain, 109/123 avg/max HR, 29/35 avg/max respiration, 59/79 avg/max cadence, 57F, 100% RH, 5 mph SW wind, clear

I got about 6 hours of sleep but I was still out a bit after 6 AM for a bike on my usual "Out to East Manitou Rd" route. It was quiet and peaceful. There were only 3 walkers out and few cars. I saw 4 blue herons on Long Pond and a beautiful sunrise on the way back on Edgemere Drive between Long Pond and Island Cottage.

Saturday, 9/10/2022

13238 steps, 42/144 resting/max HR, 7:22 hours sleep, 177.9 pounds, 35 floors climbed

Today's race was the Heritage Hero 10K. I only sighed up for this race yesterday since it was a Rochester Runner of the Year (RROY) race. I signed up 2 other RROY races; Scare Brain Cancer Away 5K and Grocery Run 5K. I also signed up for another Race with Grace 10K on Thanksgiving.

The race venue was Seabreeze on Culver Rd. I arrived around 7:45 AM in plenty of time for the 8:15 AM start. The weather was 62 to 70F, 86% RH, 6 mph SW wind, sunny.

Run: 0.5 mile, 4:52, 9:41 pace, 16 feet elevation gain, 110/121 avg/max HR, 149/158 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 360.50 miles

Run: 6.23 miles, 57:05, 9:10 pace, 246 feet elevation gain, 136/149 avg/max HR, 154 avg cadence

Shoes: Brooks Adrenaline GTS20 grey - 366.73 miles

I went out for a little 1/2 mile warm up run and got done just 2 minutes before the 10K started. And ... we were off! I settled into a nice and easy race pace .... not too fast and not too slow. I had looked at the 10K certification map before the start. It wasn't too clear so I was surprised when the course went out (and down) towards Durand Eastman Park (DEP). So ... the first mile was OK, the second mile was down and the third mile was out to the end of DEP before the turnaround and back up (UP ... I mean)  to the finish. I haven't run this far in months and had trouble past mile 2.5. I lapsed into a run/walk the rest of the way. I broke into a short sprint when I saw the timer head towards 57 minutes and finished in 57:05.

I was pretty exhausted when I got done. I sat next to Bill Crowe for a bit. He had passed me a bit after the turnaround. He is 10 years older than me and is an inspiration to keep running. His next race is Unlimited Breadsticks in a couple of weeks. 

Me ... I got it done. My splits were 8:36, 8:20, 8;38, 9:22, 10:04, 10:17 and 8:00 over the last 0.23 mile. The first 5K was about 26:40 and the second 5K was about 31:25. So ... I really slowed down. There were 93 finishers in the 5K, results here. I was 32nd out of 61 in the 10K, full results here and 4th out of 5 in my M 60-69 age group, my results here.

I wandered around Seabreeze Amusement Park. I hadn't been inside the park in decades. I vaguely taking my kids there about 30 years ago. I took a few pictures of the Jack Rabbit roller coaster. I didn't know that it was 102 years old!