I ran 6 times this week, 24.71 miles.
I didn't bike indoors this week.
I didn't bike this week.
I took 70,623 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 65-year-old mind but any exercise is good in the end.
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 65-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 844 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/15). There were more than a few days when a mile was all I could walk or limp.
Sunday, 10/16/2022
8667 steps, 44/139 resting/max HR, 8:59 hours sleep, 178.1 pounds, 20 floors climbed
Run: 4.55 miles, 39:14, 8:37 pace, 82 feet elevation gain, 131/141 avg/max HR, 162/171 avg/max cadence, 46F, 66% RH, 8 mph SSW wind, cloudy
Shoes: Brooks Adrenaline GTS20 grey - 469.81 miles
I slept in like usual on a weekend but I needed to get a run in so I got up, got dressed and got out there. It was a bit above 40F so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I struck up the same steady pace as yesterday. I took off my beanie at around mile 2. I took a tiny walk break as I turned onto Greenleaf Rd. My splits were 8:42, 8:24, 8:32, 8:53 and 8:32 over the last 0.55 mile.
I watched the Bills - Chiefs held down in Kansas City. It was a barnburner, link here. It was 3-0, 3-7, 10-7 and 10-10 at half time. Then ... it kicked up a notch. Then it was 17-10, 17-17, 17-20 late into the 4th quarter. Josh hurdled a defender just the 2 minute warning for a 16 yard gain. Two plays later, the Bills scored to go again 24-20 with 1:07 left ... plenty of time. But ... the Bills intercepted Mahommes and ran the clock out ... a win!!!!
Monday, 10/17/2022
7037 steps, 42/92 resting/max HR, 6:02 hours sleep, 178.6 pounds, 10 floors climbed
Walk: 1.5 miles, 20:26, 13:37 pace, 11 feet elevation gain, 86/102 avg/max HR, 120/139 avg/max cadence, 48F, 87% RH, calm, cloudy with some sprinkles
Shoes: Brooks Adrenaline GTS20 grey - 471.21 miles
Christine and I were up a bit late while we got something straight between us. Ah, youth, lol! So I slept in until 6 AM. But ... I got up, got dressed and got out for a brisk walk. It was sprinkling a bit so I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks hat. It took a bit to get started but I did My splits were 13:27 and 13:53 over the last 0.5 mile.
Tuesday, 10/18/2022
7542 steps, 42/142 resting/max HR, 6:25 hours sleep, 14 floors climbed
Run: 3.15 miles, 26:48, 8:30 pace, 46 feet elevation gain, 134/150 avg/max HR, 160/170 avg/max cadence, 41F, 75% RH, 15 mph SW wind, cloudy
Shoes: Brooks Adrenaline GTS20 grey - 474.36 miles
It was dark, a bit chilly and windy when I looked outside just before 6 AM. A sensible person would have said "Nope" but I needed to run so I got out and ran. I wore shorts, a long/short sleeve tech combo, Brooks beanie and my Brooks light running gloves. It was a bit chilly for the first 1/2 mile before I warmed up. But ... I got my 5K in and was back inside after doing my stretches by 6:45 AM. My splits were 8:39, 8:44, 8:15 and 7:48 over the last 0.15 mile.
Wednesday, 10/19/2022
7791 steps, 43/138 resting/max HR, 6:47 hours sleep, 180.4 pounds, 19 floors climbed
Run: 4.45 miles, 39:05, 8:47 pace, 63 feet elevation gain, 130/140 avg/max HR, 161/169 avg/max cadence, 34F, 86% RH, 3 mph ESE wind, partly cloudy
Shoes: Brooks Adrenaline GTS20 grey - 478.91 miles
It was 34F, dark and pretty calm outside but a run needed to be done. I donned shorts, a long/short sleeve combo, Brooks beanie and Brooks light running gloves. Yes, I am a bit dedicated. I struck up a steady pace before I could talk myself out of it. I warmed up after a mile like usual. I went out on my longer "Out by the pier and around" route. I was the only one outside ... so quiet and peaceful. My splits were 8:51, 8:45, 8:49, 8:46 and 8:35 over the last 0.45 mile.
Thursday, 10/20/2022
5460 steps, 41/120 resting/max HR, 179.9 pounds, 12 floors climbed
Walk: 1.5 miles, 21:44, 14:29 pace, 11 feet elevation gain, 88/97 avg/max HR, 118/128 avg/max cadence, 37F, 87% RH, 15 mph WSW wind, wind chill 29F, cloudy
Shoes: Brooks Adrenaline GTS20 grey - 480.41 miles
It was dark, chilly and windy but I needed a walk so I got out for one. I wore my Brooks pants, a long sleeve tech, Brooks jackets, Brooks beanie and Brooks light running gloves (I have a lot of Brooks, lol). I didn't warm up too much but it was nice seeing the crescent moon up in the sky. My splits were 14:33 and 14:21 over the last 0.5 mile.
Friday, 10/21/2022
9626 steps, 43/126 resting/max HR, 7:21 hours sleep, 181.9 pounds, 13 floors climbed
Run: 3.15 miles, 28:44 miles, 9:07 pace, 32 feet elevation gain, 121/133 avg/max HR, 158/166 avg/max cadence, 30F, 93% RH, 5 mph SW wind, clear
Shoes: Brooks Adrenaline GTS20 grey - 483.56 miles
It was dark, cold and almost calm when I headed out for a 5K. I knew that I had the Scare Brain Cancer 5K the next day so I took it out nice and easy. My splits were 9:23, 9:12, 8:50 and 8:29 ... a negative split. I guess the key to get negative splits is starting out really slow, lol!
I missed the signup for MFAMTL on Saturday so I emailed the RD and got a reply just to show up. The MFAMTL is a 6 hour (3 hours CCW, 3 hours CW) trail race on an one mile loop in Durand Eastman Park.
Saturday, 10/22/22
24500 steps, 42/145 resting/max HR, 7:35 hours sleep, 181.9 pounds, 72 floors climbed (trail running is a lot of up and down, lol)
Today was a doublet of races. I had the Scare Brain Cancer Away 5K in East Rochester at 9 AM and then the MFAMTL afterward.
Run: 3.13 miles, 24:55, 7:58 pace, 56 feet elevation gain, 139/149 avg/max HR, 165/178 avg/max cadence, 53F, 44% RH, 14 mph SW wind, sunny
Shoes: Brooks Adrenaline GTS20 grey - 486.69 miles
I did pretty well. I ran a 24:53 according to robinhoodraces.com. I was 65th out of 433, 3rd out of 12 in my new M 65-69 age group, link here. My splits were: 8:02, 8:04, 7:53 and 7:18 over the last 0.13 mile.
Well ... off to MFAMTL, link here. It's a 6 hour low key trail race put on by TrailROC. It's a one mile loop, 3 hours counter clock wise (CCW) and 3 hours clock wise (CW). Why? Well ...it was on the way home and why not? I wanted more race miles in 2022. I have run a lot of 5Ks which don't add up very fast. The race venue was in the Durand Eastman Park off of Lakeshore Blvd along Lake Ontario. I changed into my trail shoes, and a short sleeve tech since it had gotten warmer. I just showed up, said "Hi" and started to run.
Run: 6.2 miles, 1:15:48, 12:13 pace, 363 feet elevation gain, 122/133 avg/max HR, 141 avg cadence, 63F, 37% RH, 10 mph SW wind, sunny
Shoes: Salomon SpeedCross 4 blue trail shoes: 213.86 miles
The embedded video above is from Goat Factory Media made by Ron Heerkens Jr. I didn't view it until 12/24/2022. I came into view at 6:51 for a second or two.
Shoes: Salomon SpeedCross 4 blue trail shoes: 217.07 miles
Well ... running trail is a LOT different than running road. I haven't run trail in many months. I had to remember that there is a lot of ups and downs with lots of roots so I had to remember to pick up my feet. It took one loop to get my trail legs back. So ... I ran 6 loops CCW, had a bite to eat (a PB&J sandwich) and then ran 3 more CW loops. It had gradually warmed up. The CCW loops were definitely easier than the CW loops. The CW loops had longer upshills and shorter downhills. I definitely slowed down on the CW loops. My knees felt a bit cranky after 3 CW loops so I decided to stop. I thanked the TrailsROC staff (Eric Eagan and Mike Vallone) and went home. Boom ... done.
