Sunday, April 30, 2023 to Saturday, May 6, 2023

I walked twice this week, 3.01 miles.

I ran 3 times this week, 7.80 miles.

I biked once this week, 13.24 miles.

I took 36,144 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1040 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/30/2023

872 steps, 43/126 resting/max HR, 8:13 hours sleep, 175.1 pounds, 5 floors climbed

Bike: 13.24 miles, 58:10, 13.7/21.6 avg/max mph, 45 feet elevation gain, 117/129 avg/max HR, 28/36 avg/max respiration, 55/77 avg/max cadence, 54F, 82% RH, 7 mph SE wind, overcast

I got up and noticed that it was a bit warmer and not raining so .... I got out my bike on my usual "Out to East Manitou Rd" route. I had a fast out because I had a tailwind. I saw a blue heron by the new bridge on Edgemere Drive and then Barry Cherney on his bike. We both knew each other and saw "Hi" as we whizzed by each other on opposite sides of the road. I got back just before it started to rain ... win!

Hey! It's the end of the April so it's stat time!

I took 23 walks in April for 34.85 miles, 1.52 miles/walk. That's a lot of walks but I can't run without a lot of aches and pains in my left hip/hamstring and it was too cold to bike.

I took 7 runs in April for 15.68 miles, 2.24 miles/run. Ugghh and achy!

I ran 1 race in April

 4/11/2023 - Run Our River 5K - April, 27:32, 8:50 pace, 60th out of 118, 3rd out of 10 in my M 60-69 age group

I biked 3 times in April for 3984 miles, 13.28 miles/bike.

I took 163,409 steps in April.

Monday, 5/1/2023

7146 steps, 46/99 resting/max HR, 6:40 hours sleep, 176.3 pounds, 9 floors climbed

Walk: 1.5 miles, 21:23, 14:16 pace, 10 feet elevation gain, 88/104 avg/max HR, 116/122 avg/max cadence, 43F, 87% RH, 10 mph W wind, wind chill 38F, cloudy

Shoes: blue Brooks Launch8 GTS - 269.63 miles

I got out for a walk on my usual "Out to Ling Rd" route. There was nothing unusual .. just the birds chirping, the plants blooming and a hidden sunrise over the golf course. My splits were 14:11 and 14:27 over the last 0.5 mile.

Tuesday, 5/2/2023

3828 steps, 44/129 resting/max HR, 7:12 hours sleep, 176.3 pounds, 9 floors climbed

Run: 1.5 miles, 15:09, 10:05 pace, 10 feet elevation gain, 121/132 avg/max HR, 148/159 avg/max cadence, 9F, 87% RH, 6 mph S wind, wind chill 36F, cloudy

Shoes: black Brooks Adrenaline GTSXX - 579.70 miles

My left hip/hamstring ached and complained but I ignored it and ran anyway. It was a slow run with short strides but I ran. It ached but it didn't get worse so I ran anyway. I thought (for about a second) about doing a 5K but I just did my "Out to Ling Rd" route. I got out ... and got it done. My splits were 10:12 and 9:50 over the last 0.5 mile.

Kirk from 'Turnabout Intruder'

Batman and Robin jumping into the future to fight crime?

A few mashups from Facebook ...

Wednesday, 5/3/2023

9361 steps, 41/146 resting/max HR, 7:48 hours sleep, 175.4 pounds, 13 floors climbed

Run: 3.15 miles, 29:34, 9:22 pace, 73 feet elevation gain, 132/149 avg/max HR, 152/160 avg/max cadence, 37F, 93% RH, 3 mph NNW wind, light mist

Shoes: black Brooks Adrenaline GTSXX - 582.85 miles

My darling wife, Christine, had been telling me for a couple of months that my posture was poor and that I hunched over at time. Well ... I thought about that and thought that maybe that was affecting my running. So ... I decided to run (slowly) with my head up and shoulders back this morning. My left hip/hamstring ached a bit but not as bad. I even pushed a bit and went for a 5K on my "Out to Clematis St" route. Hmm ... interesting. Oh ... it was chilly (yet again) so I wore tights and my usual cold weather gear. Anyway ... my splits were 9:32, 9:28, 9:12 and 8:52. A negative split!

Thursday, 5/4/2023

5121 steps, 47/140 resting/max HR, 174.6 pounds, 6 floors climbed

Walk: 1.51 miles, 18:19, 12:09 pace, 2 feet elevation gain, 117/149 avg/max HR, 127/156 avg/max cadence, 45F, 93% RH, 8 mph N wind, wind chill 41F, overcast

Shoes: black Brooks Adrenaline GTSXX - 584.36 miles

I got out for a walk on my usual "out to Ling Rd" route. My left hip had an unusual ache but I walked onward. I decided to run back just to see if it would loosen up. It didn't really but I ran anyway. My splits were 13:19 and 9:51 over the last 0.51 mile.

Friday, 5/5/2023

5626 steps, 43/146 resting/max HR, 7:18 hours sleep, 174.7 pounds, 14 floors climbed

Run: 3.15 miles, 29:50, 9:28 pace, 54 feet elevation gain, 129/155 avg/max HR, 150/161 avg/max cadence, 39F, 100% RH, calm, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 587.51 miles

A crop of just the sunrise and the windmill

It was a bit chilly but it was above 40F so I wore shorts. I was determined to run so I pressed Run on my Garmin Venu and set forth. My left hip/hamstring complained a bit but I ignored it and run onward. It was a bit foggy on the golf course on Greenleaf Rd. The sun was already up so I knew that it would burn off pretty quickly. I took a picture of the sun rising over Lake Ontario when I got to the Secret Sidewalk. I did OK. My splits were 9:46, 9:33, 9:13 and 8:36 over the last 0.15 mile. Another negative split!

The original picture

Saturday, 5/6/2023

4190 steps, 44/95 resting/max HR, 7:41 hours sleep, 176.0 pounds, 6 floors climbed

Walk: 1.5 miles, 21:44, 14:28 pace, 7 feet elevation gain, 81/93 avg/max HR, 114/124 avg/max cadence, 39F, 93% RH, 5 mph SW wind, sunny

I got out for a walk on my usual "Out to Ling Rd" route. I didn't want to work up a sweat so I walked. My splits were 14:41 and 14:02 over the last 0.5 mile.

Christine's brother Bill, gave us his free Applebee's birthday dessert to us ... mmm!

My darling wife, Christine, and I took a little out and back road trip to the Applebees in Dunkirk to see her brother and his wife, Bill and Patty. They had stayed over in Dunkirk the previous night and were headed to the Seneca Mohawk Casino after our lunch together. We caught up and then went our separate ways.

Sunday, 4/23/2023 to Saturday, 4/29/2023

I walked 6 times this week, 9.0 miles.

I ran once this week, 1.05 mile.

I didn't bike this week.

I took 40,580 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1033 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/23/2023

5929 steps, 45/98 resting/max HR, 7:30 hours sleep, 174.5 pounds, 18 floors climbed

Walk: 1.5 miles, 22:09, 14:46 pace, 17\6 feet elevation gain, 88/104 avg/max HR, 111/118 avg/max cadence, 46F, 66% RH, 12 mph W wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 576.70 miles

I tried a run but the ache in my left hip on every left footfall led me to give up after 100 yards. F***! So 5740 ... I reset my Garmin Venu for a walk and went out on my F***ing usual "Out to Ling Rd" route. I struck up a "Eh" pace and had a "Eh" walk. My splits were 14:38 and 15:05 pace over the last 0.5 mile.

Monday, 4/24/2023

5740 steps, 45/112 resting/max HR, 7:42 hours sleep, 175.2 pounds, 9 floors climbed

Walk: 1.5 miles, 20:33, 13:42 pace, 10 feet elevation gain, 95/122 avg/max HR, 121/138 avg/max cadence, 39F 87% RH, 6 mph SW wind, wind chill 36F, cloudy

Shoes: blue Brooks Launch8 GTS - 262.58 miles

I thought that my Alexa alarm was set at 5:20 AM but it wasn't. I had on my eye mask so I waited/slept in until 6:10 AM. I thought about getting out during lunch but I just up and decided to get out in the morning before 8 AM. It was chilly (yet again) so I put on my tights and most of my cold weather running gear and got out there on my usual "Out to Ling Rd" route. I set up a brisk pace. My splits were 13:44 and 13:39 over the last 0.5 mile.

Here is a picture of Prem Kumar's Six Star Finisher Medal. He has run the Boston, Tokyo, London, Berlin, Chicago and New York City marathons. It's quite an accomplishment for a good running friend.

Tuesday, 4/25/2023

3882 steps, 46/94 resting/max HR, 6:51 hours sleep, 177.3 pounds, 10 floors climbed

Walk: 1.5 miles, 20:35, 13:42 pace, 19 feet elevation gain, 88/100 avg/max HR, 120/128 avg/max cadence, 36F, 93% RH, 6 mph SW wind, wind chill 31F, cloudy

Shoes: blue Brooks Launch8 GTS - 264.08 miles

I set my Alexa alarm for 5:20 AM and was mostly awake when it went off. I was up and out a bit after 6 AM for yet another walk on my very usual "Out to Ling Rd" route. Yes, very usual ... hearing the birds chirping and the seeing the sun rising over the golf course made it a bit better. It was chilly yet again so I wore my usual tights and most of my winter running gear. My splits were 13:37 and 13:57 over the last 0.5 mile.

Wednesday 4/26/2023

8795 steps, 51/128 resting/max HR, 6:34 hours sleep, 176.8 pounds, 10 floors climbed

Walk: 1.5 miles, 18:33, 12:20 pace, 4 feet elevation gain, 104/131 avg/max HR, 127/154 avg/max cadence, 39F, 89% RH, 6 mph N wind, wind chill 38F, fine mist

Shoes: blue Brooks Launch8 GTS - 265.58 miles

I was awake at 5:06 AM before my Alexa alarm of 5:20 AM. I saw that it had rained overnight so any thought of bundling up and riding my bike went out the window. I bundled up instead of for my usual walk on my "Out to Ling Rd" route. My left hip/hamstring and left knee were a bit wonky on the walk out. I decided to be stupid and run back. It ached and I took 3 or 4 walk breaks. Yes ... it was stupid but I have done lots of stupid things when it comes to running. My splits were 13:34 and 9:55 over the last 0.5 mile.

Thursday 4/27/2023

5361 steps, 50/102 resting/max HR, 177.8 pounds, 6 floors climbed

Walk: 1.5 miles, 20:44, 13:49 pace, 10 feet elevation gain, 92/107 avg/max HR, 118/130 avg/max cadence, 32F, 93% RH, calm, clear

Shoes: blue Brooks Launch8 GTS - 267.08 miles

It was a frost morning when I stepped outside for my usual walk on my "Out to Ling" route. My left hip/hamstring is still an issue. It f***ing sucks. But .. I still do a brisk walk. I really should do some sort of stretching but I just can't seem to start. Anyway ... my splits were 13:50 and 13:48 over the last 0.5 mile.

I knew that magnolias bloom very early so I drove to the Ontario Beach Park, parked and walked up to a nearby house that had the only magnolia tree around to get these pictures. 

Friday, 4/28/2023

7493 steps, 47/126 resting/max HR, 7:46 hours sleep, 176.5 pounds, 3 floors climbed

Run: 1.05 miles, 10:43, 10:14 pace, 30 feet elevation gain, 122/131 avg/max HR, 146/156 avg/max 

cadence, 45F, 70% RH, 7 mph SE wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch8 GTS - 268.13 miles

I didn't plan on running this morning but I went out and pressed Run instead of Walk on my Garmin Venu. I knew that my left hip/hamstring would complain ... and they did. But ... I ignored the ache and tried to find a foot stride pattern that would lessen the ache. I couldn't extend my left foot a lot so I took short strides and settled for a slow pace. I seriously though about turning around but I turned left at Greenleaf Rd and took my "Another mile" route. The ache didn't really go away but I endured it ... and done.

Saturday, 4/29/2023

3380 steps, 44/128 resting/max HR, 7:38 hours sleep, 176.8 pounds, 7 floors climbed

Walk: 1.5 miles, 17:38, 11:44 pace, 16 feet elevation gain, 105/132 avg/max elevation gain, 128/156 avg/max cadence, 46F, 87% RH, 14 mph SSE wind, wind chill 41F, overcast

Shoes: black Brooks Adrenaline GTSXX - 578.20 miles

I got after a bit. I tried to run at first but it ached a bit too much so I settled into a walk on my usual "Out to Ling Rd" route. Christine was already up and had told me that she was making breakfast so I hiked up the pace into a slow trot. It wasn't a run for sure since my left hip/hamstring ached with every stride. Ugh! My splits were 12:50 and 9:34 over the last 0.5 mile.

Sunday, 4/16/2023 to Saturday, 4/22/2023

I walked 5 times this week, 7.5 miles.

I ran once this week, 1.05 miles.

I biked once this week, 13.27 miles.

I took 32,401 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1026 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/16/2023

5276 steps, 43/127 resting/max HR, 7:55 hours sleep, 177.6 pounds, 8 floors climbed

Walk: 1.5 miles, 21:37, 14:26 pace, 3 feet elevation gain, 86/97 avg/max HR, 111 avg cadence, 52F, 87% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 574.15 miles

Run: 1.05 miles, 10:04, 9:34 pace, 30 feet elevation gain, 122/131 avg/max HR, 147/156 avg/max cadence, 57F, 88% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 575.20 miles

I got out for a walk ... again. I tried a run but my left hip/hamstring said "Not yet". So I walked. My splits were 14:26 and 14:25 over the last 0.5 mile. Then I thought I would try a run. It was achy and somewhat painful but I persisted. It was somewhat painful but it was a run. WTF!

Monday, 4/17/2023

3674 steps, 40/87 resting/max HR, 7:18 hours sleep, 177.2 pounds, 7 floors climbed

Walk: 1.5 miles, 21:16, 14:11, 8 feet elevation gain, 83/95 avg/max HR, 115 avg cadence, 46F, 76% RH 7 mph WSW wind, wind chill 43F, overcast

Shoes: blue Brooks Launch GTS8 - 255.08 miles

I always want to run ... but I walked today. It had cooled down so it was back to tights. My splits were 14:16 and 14:00 over the last 0.5 mile.

Tuesday, 4/18/2023

6975 steps, 50/89 resting/max HR, 7:12 hours sleep, 176.2 pounds, 9 floors climbed

Walk: 1.5 miles, 21:29, 14:19 pace, 15 feet elevation gain, 76/89 avg/max HR, 119/126 avg/max cadence, 39F, 70% RH, 17 mph WSW wind, wind chill 31F, cloudy

Shoes: blue Brooks Launch GTS8 - 256.58 miles

It was even colder on this April morning so I wore tights and a lot of my cold weather gear. I didn't even try to run since my left hip/hamstring still felt a bit wonky. It was cold and windy but I got it done. My splits were 14:24 and 14:10 over the last 0.5 mile.

Wednesday, 4/19/2023

3605 steps, 45/92 resting/max HR, 176.5 pounds, 13 floors climbed

Walk: 1.5 miles, 20:19, 13:32 pace, 6 feet elevation gain, 89/99 avg/max HR, 119/132 avg/max cadence, 37F, 70% RH, 12 WNW wind, wind chill 30F, cloudy

Shoes: blue Brooks Launch GTS8 - 258.08 miles

I toyed with the idea of a run but the familiar nagging twinge in my left hip/hamstring convinced me to do a walk instead. It was chilly and the wind tried to convince me to head back in for another layer but I struck up a brisk walking pace instead. I got it done. My splits were 13:23 and 13:48 over the last 0.5 mile.

Thursday, 4/20/2023

7295 steps, 42/89 resting/max HR, 7:50 hours sleep, 176.0 pounds, 6 floors climbed

Walk: 1.5 miles, 22:11, 14:47 pace, 3 feet elevation gain, 83/97 avg/max HR, 114/128 avg/max cadence, 39F, 75% RH, 7 mph E wind, wind chill 35F cloudy

Shoes: blue Brooks Launch GTS8 - 259.58 miles

My left hip/hamstring felt a bit better this morning. I walked anyway a bit slower than usual. It was chilly but not as windy as yesterday. My splits were 14:56 and 14:30 over the last 0.5 mile.

Friday, 4/21/2023

4679 steps, 43/96 resting/max HR, 7:24 hours sleep, 175.7 pounds, 6 floors climbed

Walk: 1.5 miles, 21:20, 14:14 pace, 11 feet elevation gain, 86/114 avg/max HR, 117/153 avg/max cadence, 45F, 70% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 261.08 miles

I didn't have my usual mojo this morning. I dragged myself out. I could tell that my left hip/hamstring had its usual aches and pains so I pressed Walk on my Garmin Venu. I did throw 3 itty-bitty runs (or trots) of about 100 yards each. They were a bit achy so I dropped to a walk after each one. My splits were 13:46 and 15:09 over the last 0.5 mile. Uuuuuuggggghhhhhhh!

Saturday 4/22/2023

897 steps, 44/121 resting/max HR, 7:03 hours sleep, 174.9 pounds, 1 floor climbed

Bike: 13.7 miles, 59:10, 13.5/19.1 avg/max mph, 114/128 avg/max HR, 27/35 avg/max respiration, 59/82 avg/max cadence, 47F, 94% RH, calm, overcast

I decided to change it up and ride my bike. It was chilly so I put on my tights and most of my cold running gear. It was glad that I did too. I went on my usual "Out to East Manitou Rd" route. It was foggy out by the ponds. There were at least 40 swans on Buck Pond. Most of them were by the beach where small boats can be put in near The Char-Broil (corner of Island Cottage and Edgemere Drive).

Sunday, 4/9/2023 to Saturday, 4/15/2023 - Run Our River 5K - April

I walked 5 times this week, 7.2 miles.

I ran twice this week, 4.13 miles.

I biked once this week, 13.33 miles.

I took 43,609 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 been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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.

BTW, I am on a 1019 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/9/2023

4427 steps, 42/94 avg/max HR, 8:43 hours sleep, 176.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:10, 15:28 pace, 10 feet elevation gain, 79/92 avg/max HR, 110 avg cadence, 30F, 86% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 565.82 miles

It was still cold so I wore my tights and usual running attire. I wanted to run but my left hip/hamstring didn't feel like it so I struck up a normal walking pace. I just didn't have the mojo for my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 15:28 and 15:28 over the last 0.5 mile.

Monday, 4/10/2023

8317 steps, 43/104 avg/max HR, 6:43 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:07, 14:03 pace, 10 feet elevation gain, 90/109 avg/max HR, 114/126 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Launch GTS8 - 250.58 miles

It was still cold at 6AM so I put on my usual tights and cold weather attire. I didn't try to run and did a somewhat brisk walk on my usual "Out to Ling Rd" route. The birds were chirping and the daffodils were already in bloom alongside the condos on Greenleaf Rd. My splits were 14:13 and 13:44 over the last 0.5 mile.

I hemmed and hawed about signing up for the 2023 Run Our River 5K series again ... I signed up. I hope that my left hip/hamstring likes it. I hope running a monthly 5K for the next 6 months will give me the impetus to find a way to get past this.

Tuesday, 4/11/2023

11163 steps, 46/154 avg/max HR, 176.6 pounds, 18 floors climbed

Walk: 1.5 miles, 23:48, 15:52 pace, 10 feet elevation gain, 77/87 avg/max HR, 110 avg cadence, 45F, 53% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 252.08 miles

It was a bit warmer but it was still tights and a couple of tech shirts for me on my usual "Out to Ling Rd" walk. I stuck up a normal pace and enjoyed hearing the birds chirping. My splits were 15:55 and 15:47 over the last 0.5 mile.

I tried to stay quiet but I could only think of my Run Our River 5K in the evening. I could feel a slight twinge of left hamstring when I moved. But ... a race was to be run. So I changed, got dressed and got down to the Corn Hill Landing Plaza around 5:20 PM. The race didn't start until 6:15 PM so I had plenty of time to stretch a bit. The weather conditions were 70F, 26% RH, 25 mph W wind and cloudy. 

Run: 1.0 mile, 10:02, 9:59 pace, 16 feet elevation gain, 123/135 avg/max HR, 145/153 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 566.82 miles

I got out for a really nice and easy run to see how my left hip/hamstring would react to running since I hadn't run in 4 days. I found that I could run but it would be a bit painful or achy.

Run: 3.13 miles, 27:39, 8:40 pace, 43 feet elevation gain, 144/157 avg/max HR, 155/165 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 569.95 miles

Well ... we were off! I slowly built up a slow race pace. I held myself and largely resisted the urge to pass slower runner (or at least slower that I could have). The miles passed. The ache in my left hip/hamstring prevented me from enjoying the race. I simply endured and hoped the race would end ... some day. I did hike up the pace a little bit by the end. 

And ... done! I stretched after the race more than I usually do. I didn't stick around long and just headed home.

I did better than I thought I would. I officially finished in 28:32, 60th out of 118 and 3rd out of 10 in my M 60-69 age group, link here. My splits were 9:00, 8:59, 8:35 and 8:11 over the last 0.11 mile. So ... a somewhat cautious negative split.

Wednesday, 4/12/2023

5495 steps, 43/99 avg/max HR, 9:58 hours sleep, 174.8 pounds, 3 floors climbed

Walk: 1.2 miles, 18:25, 15:27 pace, 7 feet elevation gain, 81/90 avg/max HR, 112/118 avg/max cadence, 72F, 41% RH, 13 mph W wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 571.15 miles

My body needed to sleep in yesterday and it felt weird not getting out before sunrise. I knew that life would get in the way after work so I got out during lunch and walked my "Around B601" route at L3Harris B601. It was a beautiful day! My splits were 15:23 and 14:56 over the last 0.2 mile.

I tried to get my bicycle ready for riding but I came up short I charged all the electronics (headlight, taillight, Edge 530, pedals, radar and helmet) but the front derailleur wouldn't move the chain up to the biggest gear. I tried to adjust with the two screws near it but I made it worse instead. So .. I will have to take it somewhere to get it fixed. Insert unhappy face!

Thursday, 4/13/2023

4483 steps, 46/95 avg/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 21:35, 14:23 pace, 8 feet elevation gain, 86/97 avg/max HR, 115/125 avg/max cadence, 63F, 48% RH, 13 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 253.58 miles

I got up just before Alexa's 5:30 AM alarm, got dressed and got out for my usual walk on my "Out to Ling Rd" route. The half moon hanging in the southeastern sky was pretty. I just put my Noxgear Tracer360 vest and didn't use any headlamps! My splits were 14:32 and 14:06 over the last 0.5 mile. 

Friday, 4/14/2023

7016 steps, 47/114 avg/max HR, 7:35 hours sleep, 176.1 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10, 22 feet elevation gain, 93/107 avg/max HR, 112 avg cadence, 54F, 67% RH, 8 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 572.65 miles

I tried to run again this morning but I had aches and pains in both hips so I walked my usual "Out to Ling Rd" route. I did enjoy the birds chirping and the colorful sunrise in the eastern sky though. My splits were 15:21 and 14:47 over the last 0.5 mile.

I had takeny my bicycle back from Bert's Bike during the afternoon. I had taken it in yesterday to get its front derailleur fixed. They replaced a cable and adjusted it. It worked a lot better.

Saturday, 4/15/2023

2708 steps, 44/119 resting/max HR, 7:47 hours sleep, 176.2 pounds, 2 floors climbed

Bike: 13.33 miles, 56:52, 40 feet elevation gain, 14.1/21.4 avg/max mph, 110/125 avg/max HR, 27/36 avg/max respiration, 58/77 avg/max cadence, 66F, 46% RH, calm, partly cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was 66F at the KROC airport but 56F up on Lake Ontario. I wore more clothes since I don't warm up during a ride: Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I was a bit cold even so for a while.

Sunday, 4/2/2023 to Saturday, 4/8/2023

I walked 4 times this week, 6.0 miles.

I ran 3 times this week, 9.45 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 44.204 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.

BTW, I am on a 1012 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/2/2023

5172 steps, 44/145 resting/mas HR, 10:02 hours sleep, 174.1 pounds, 11 floors climbed

Run: 3.15 miles, 28:45, 9:07 pace, 62 feet elevation gain, 134/156 avg/max HR, 151/160 avg/max cadence, 28F 46% RH, 9 mph NNW wind, wind chill 20F, sunny

Shoes: black Brooks Adrenaline GTSXX - 561.17 miles

Well ... a cold front came through yesterday afternoon. The temperature dropped like a stone so it was 27 degrees colder than yesterday morning. It was definitely back to tights and the usual winter running clothing. My left hip/hamstring were dodgy lilke usual but I wanted to run to I did no matter how it felt. It wasn't enjoyable but I got it done. My splits were 9:23, 9:00, 9:05 and 8:26 over the last 0.15 mile.

Monday, 4/3/2023

6771 steps, 40/108 resting/max HR, 7:37 hours sleep, 175.0 pounds, 11 floors climbed

Walk: 1.5 miles, 20:18, 13:33 pace, 7 feet elevation gain, 90/103 avg/max HR, 118 avg cadence, 37F, 44% RH 7 mph S wind, wind chill 33F, cloudy

Shoes: blue Brooks Launch GTS8 - 241.43 miles

I wanted to rest my running legs and muscles so I got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy but I got out there. My splits were 13:36 and 13:26 over the last 0.5 mile.

Tuesday, 4/4/2023

8954 steps, 55/145 resting/max HR, 8:22 hours sleep, 174.6 pounds, 12 floors climbed

Run: 3.15 miles, 29:04, 9:14 pace, 59 feet elevation gain, 133/146 avg/max HR, 156/207 avg/max cadence, 45F, 100% RH, 7 mph SE wind, wind chill 41F, light rain

Shoes: blue Brooks Launch GTS8 - 244.58 miles

I could hear the rain after I woke up with my Alexa alarm at 5:25 AM. I briefly thought of delaying my walk until after it was forecast to stop but I was stubborn so I got up, got dressed and got out there. I also briefly thought about wearing shorts since it was above 40F but I wore tights like usual. I thought about how crazy I am getting out every morning even in the rain. I had the crazy thought of pressing Run instead of Walk so I could get done quicker so I did. I struck up an easy pace and endured the ache in my left hip/hamstring. It's like a nagging ache that just won't go away. I thought about turning about at various points for a 1.5, 2 mile run but I went out on my "Out to Clematis St" route. I got it done but I didn't enjoy it. My splits were 9:20, 9:19, 9:05 and 9:03 over the last 0.15 mile.

Wednesday, 4/5/2023

7747 steps, 42/107 resting/max HR, 7:23 hours sleep, 175.9 pounds, 8 floors climbed

Walk: 1.5 miles, 21:07, 14:05 pace, 7 feet elevation gain, 87/101 avg/max HR, 119/128 avg/max cadence, 39F, 81% RH, 9 mph ENE wind, wind chill 34F, cloudy

Shoes: blue Brooks Launch GTS8 - 246.08 miles

I got up, got dressed and got out for a brisk walk on my usual "Out to Ling Rd" route. It was a bit cold and windy. My splits were a bit slower: 14:00 and 14:15 over the last 0.5 mile. My muscles just didn't loosen up as much as they usually do.

The weather will be interesting today ... a warm front in the late morning will bring the temperature up to 70F in the afternoon and then a cold front around 2 PM which brought rain and a rumble of thunder.

Thursday, 4/6/2023

7905 steps, 43/142 resting/max HR, 7:05 hours sleep, 175.6 pounds, 18 floors climbed

Run: 3.15 miles, 29:16, 9:17 pace, 59 feet elevation gain, 132/146 avg/max HR, 153/162 avg/max cadence, 61F, 77% RH, 17 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 564.32 miles

It was still warm when I went out so I wore shorts and a long sleeve tech. I struck up a really nice and easy pace. My left hip/hamstring complained quite a bit but I ignored it. It was enough to take any joy out of my run. My splits were 9:29, 9:19, 9:09, 8:46 over the last 0.15 mile. Yes, a negative split but one without any joy.

Friday, 4/7/2023

3407 steps, 40/90 resting/max HR, 7:41 hours sleep, 176.6 pounds, 6 floors climbed

Walk: 1.5 miles, 20:34, 13:42 pace, 6 feet elevation gain, 87/99 avg/max HR, 119/126 avg/max cadence, 39F, 60% RH, 10 mph W wind, wind chill 33F, clear

Shoes: blue Brooks Launch GTS8 - 247.58 miles

The full moon hanging in the west sky was the first thing I noticed when I stepped outside this morning. It was quite pretty. It was back to my Brooks tights, Craft long sleeve baselayer, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. But ... the long range forecast is for a 10 day stretch that will have temperatures in the 70s soon! But ... today was brisk was a cold wind. I struck up a brisk pace to match the cold. My splits were 13:45 an 13:46 over the last 0.5 mile.

Saturday, 4/8/2023

4248 steps, 40/108 resting/max HR, 8:21 hours sleep, 175.5 pounds 7 floors climbed

Walk: 1.5 miles, 19:44, 13:08 pace, 9 feet elevation gain, 91/114 avg/max HR, 119/135 avg/max cadence, 39F, 44% RH, 3 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 249.08 miles

It was a brisk and sunny morning and the sun had long since rose before I got out after 10 AM. The forecast is for sun and temperatures that rise into the 70s before the end of the week. But today it was 39F so I wore tights and the usual cold weather gear. I struck up a good pace and then hiked up it once I got a bit warm. Boom! My splits were 13:17 and 12:51 over the last 0.5 mile.