This blog post is saved as I write it to avoid the Blogger "Auto Save" feature. I have found (as have others) that if you accidentally delete your entire blog post before you publish it that "Auto Save" will kick in within seconds to take you to a blank page. I have done this more than once! This feature is turned off once you publish the blog post. Then if you accidentally delete your entire post it is not final until you click Update (so you have a chance to realize that you are about to do something stupid).
I walked 2 times this week, 2.65 miles.
I ran 5 times this week, 26.19 miles.
I didn't bike indoors this week.
I didn't bike outdoors this week.
I took 62,835 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 am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 65-year-old mind but any exercise is good in the end.
WALKING/RUNNING/BIKING: I am back to short walks (1.5 miles), runs (< 6.2 miles) or bike rides (< 20 miles). A run or a bike 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 879 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/19). There were more than a few days when a mile was all I could walk or limp.
Sunday, 11/20/2022
7339 steps, 48/136 resting/max HR, 5:33 hours sleep, 20 floors climbed
Run: 4.46 miles, 39:51, 8:56 pace, 79 feet elevation gain, 124/137 avg/max HR, 160/170 avg/max cadence, 23F, 58% RH, 26 mph W wind, wind chill 7F, mostly cloudy
Shoes: Brooks Adrenaline GTS20 grey - 583.62 miles
It was colder, windy and the wind chill was 7F. But ... I dressed for the weather and got out there on my "Out by the pier and around" route. I set up a steady pace and got after it. It was cold at first but I warmed up after a mile llke usual. It was a bit of a challenge running into a gusty wind but I just kept running and didn't let myself stop. My splits were 9:13, 8:45, 8:57, 9:03 and 8:29 over the last 0.46 mile.
Monday, 11/21/2022
3563 steps, 45/90 resting/max HR, 6:47 hours sleep, 181.8 pounds, 8 floors climbed
Walk: 1.5 miles, 21:25, 14:16 pace, 49 feet elevation gain (more like 3), 85/101 avg/max HR, 122/132 avg/max cadence, 27F, 50% RH, 14 mph WSW wind, wind chill 16F, cloudy
Shoes: Brooks Adrenaline GTS20 grey - 585.12 miles
I got out for a cold and chilly walk in the pre-dawn darkness. Why do I do these walks or runs in the pre-dawn darkness? Habit, stubbornness or stupidity ... take your pick. I'll go with the first two but sometimes the third one could be true too. Anyways ... I got it done! My splits were 14:24 and 14:02 over the last 05 mile.
Tuesday, 11/22/2022
13020 steps, 43/140 resting/max HR, 7:34 hours sleep, 180.9 pounds (-0.9), 22 floors climbed
Run: 6.26 miles, 54:40, 8:44 pace, 76 feet elevation gain, 130/142 avg/max HR, 162/170 avg/max cadence, 32F, 59% RH, 6 mph SW wind, wind chill 27F, cloudy
Shoes: Brooks Adrenaline GTS20 grey - 591.38 miles
I got out early for a 10K on my "Out to the Secret Sidewalk" route. I set up a steady pace and held it easily. It was a bit warmer and calm out. My splits were 8:57, 8:43, 8:54, 8:43, 8:46, 8:31 and 8:12 over the last 0.26 mile.
Wednesday, 11/23/2022
8631 steps, 44/88 resting/max HR, 7:47 hours sleep, 182.0 pounds (up 1.1), 13 floors climbed
Walk: 1.5 miles, 20:10, 13:27 pace, 11 feet elevation gain, 77/92 avg/max HR, 124/134 avg/max cadence, 28F, 86% RH, 5 mph W wind, clear
Shoes: Brooks Adrenaline GTS20 grey - 592.88 miles
I got out in the darkness before dawn for a brisk walk I wore my usual gear plus my Brooks jacket.
Thursday, 11/24/2022
14996 steps, 43/144 resting/max HR, 9:38 hours sleep, 22 floors climbed
Today's race was my 11th Race with Grace 10K The race venue different this year, the Lakeshore Church on Latta Rd, so it was a different course. I got to the race venue about 50 minutes before the 9 AM start so I had plenty of time to get my bib, new favorite tech shirt (purple this year!) and settle myself before the race. I chose to wear my Brooks tights, shorts (so I could fasten my bib to it), Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I probably could have done with just the shorts.
Run: 6.26 miles, 52:11, 8:20 pace, 94 feet elevation gain, 134/147 avg/max HR, 162/173 avg/max cadence, 37F, 70% RH, 7 mph SW wind, wind chill 33F, mostly sunny
Shoes: Brooks Adrenaline GTS20 grey - 599.14 miles
I felt good and wandered around a bit before I checked the results. I got 3rd in my M 65-69 age group. I talked with Bob Dyjak, who was the race director(?) and a running friend that I have known for years. Everyone seemed to know Bob. I got a little medal for third in my M 65-65 age group .... hardly worth staying around for but I did enjoy talking with Bob and his friends.
I did OK. I was 125th out of 435, 3rd out of 18 in my M 65-69 age group, overall link here and individual link here. My splits were 8:19, 8:36, 8:19, 8:29, 8:14, 8:13 and 7:49 over the last 0.26 mile. OK ... maybe I didn't slow down in the 2nd 5K.
Oh, I placed 2nd out of 2 in my GRTC RROY, M 50-59 age group with 40 points, link here.
Christine, my darling wife, had been busy yesterday and this morning with our simple Thanksgiving dinner. She had made the pies (pumpkin and apple), stuffing and cranberry sauce yesterday. She cooked the turkey and potatoes (white and sweet) before and after I came home. I just getting hungry when we ate ... mmm ... good! I didn't do much on the prep but I did a lot of the clean up .... pulling apart the turkey and getting the dishes into the dishwasher. Maybe this is why I felt sleepy after eating turkey, link here.
We also watched the Bills play the Lion in Detroit. It was a close game and settled in the final seconds. The Bills scored to go ahead but missed the PAT, 25-22. So ... the Lions went down to tie it at 25-25 with 23 seconds to go. Game over? No ... Josh threw a dart to Diggs to get them in FG range and then Josh ran twice to get them a bit closer (with a timeout after each play). Bass kicked a 45-yard FG that curled just past the left upright to win it with 2 seconds to go to win the game 28-25, link here. The Josh-Diggs pass and Bass FG, link here and here.
zzz
Walk: 1.15 miles, 18:08, 15:47 pace, 7 feet elevation gain, 82/93 avg/max HR, 115 avg cadence, 46F, 49% RH, calm, partly sunny
Shoes: Brooks Adrenaline GTS20 grey - 600.29 miles
I got out for a slow (at first and then faster) walk after I got the dishes done and before it got dark. I just wanted to get something athletic in. My splits were 15:49 and 15:34 over the last 0.5 mile.
Friday, 11/25/2022
7739 steps, 44/140 resting/max HR, 9:51 hours sleep, 180.4 pounds (down 1.6), 14 floors climbed
Run: 4.65 miles, 40:56, 8:48 pace, 62 feet elevation gain, 128/142 avg/max HR, 160/170 avg/max cadence, 46F, 87% RH, 13 mph W wind, wind chill 41F, overcast
Shoes: Brooks Adrenaline GTS20 grey - 604.94 miles
I got out for a run on my usual "Out by the pier and around" route. A muscle under my left knee bugged me at first so I stopped to stretch it after 1/4 mile. The discomfort went away so I settled in at an easy pace and held it even into the stiff wind out of the west. My splits were 8:56, 8:44, 8:51, 8:51 and 8:31 over the last 0.65 mile.
Saturday, 11/26/2022
7547 steps, 42/140 resting/max HR, 9:07 hours sleep, 181.3 pounds (down 0.8 pounds), 19 floors climbed
Run: 4.55 miles, 39:48, 8:45 pace, 65 feet elevation gain, 129/142 avg/max HR, 160/170 avg/max cadence, 37F, 87% RH, 8 mph SW wind, wind chill 32F, sunny
Shoes: Brooks Adrenaline GTS20 grey - 609.49 miles
I got out for a run on my usual "Out by the pier and around" route. It's not a 5K and not quite 5 miles just the perfect distance at 4.55 miles. I set up an easy pace (like usual) to get the joints moving and settled in for a nice run. It was perfectly sunny, just a bit chilly and windy ... nice! My splits were 9:12, 8:40, 8:36, 8:43 and 8:19 over the last 0.55 mile.
