Sunday, 8/27/2023 to Saturday, 9/2/2023 - Karknocker 5K

I walked twice this week, 3.4 miles.

I ran 5 times this week, 13.84 miles.

I biked once last week, 15.32 miles.

I took 52,235 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.

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.

BTW, I am on a 1159 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/27/2023

6906 steps, 42/144 resting/max HR, 8:19 hours sleep, 172.5 pounds, 15 floors climbed

Run: 3.15 miles, 26:58, 8:33 pace, 57 feet elevation gain, 134/148 resting/max HR, 157/167 avg/max cadence, 61F, 82% RH, 6 mph NNW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 105.73 miles

I got out for what I thought was going to be a walk or a bike. Well ... I stepped on the scale and was up 1.9 pounds! So ... a run was what I did. I knew it was my second run in a row. I hadn't done that in quite a while so I set up a really easy pace. I held it without any breaks ... nice! My splits were 8:44, 8:35, 8:26 and 7:58 over the last 0.15 mile. So ... I lost 1.5 pounds on the run and a negative split to boot! Win, win!

Monday, 8/28/2023

9006 steps, 41/140 resting/max HR, 6:05 hours sleep, 174.7 pounds, 7 floors climbed

Walk: 1.75 miles, 23:39, 13:30 pace, 16 feet elevation gain, 116/131 avg/max HR, 117/126 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 317.16 miles

My week off was over so I didn't want to be out very long this morning. It was cooler and darker so I wore shorts, long sleeve tech and my Noxgear Tracer360 vest. on a walk on my "Out to Ling Rd" route. I set up a brisk pace. I forgot to charge my Shokz headphone so I walked without (yes, without) my  music. It was quiet out with almost no crickets chirping. My splits were 13:28 and 13:34 over the last 0.75 mile.

Tuesday, 8/29/2023

10948 steps, 41/141 resting/max HR, 7:32 hours sleep, 173.4 pounds, 0 floors climbed (?)

Run: 3.15 miles, 27:20 (estimated), 8:40 pace (estimated), 63F, 83% RH, calm, cloudy

I got out for a run on my usual "Out to Clematis St" route. My Garmin Venu locked up so I ran with no timing and Spotify for music. I had no trouble and didn't take any walk breaks. I found that my Venu had rebooted itself, had 19% charge and had recorded 4811 steps when I got done. Whatever!

Wednesday, 8/30/2023

1538 steps, 7:18 hours sleep, 41/107 resting/max HR, 173.1 pounds, 1 floor climbed

Bike: 15.32 miles, 12.1/22.0 avg/max mph, 98 feet elevation gain, 96/115 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 83% RH, 7 mph W wind, clear

It was either a walk or bike day ... I chose a bike since it had been a week since I been out on my bike. It was a bit windy but I put on a long/short sleeve tech combo so I was warm enough. I was out 7 miles before sunrise at 6:32 AM. I had on all my light reflective gear today!

Thursday, 8/31/2023

5699 steps, 41/143 resting/max HR, 6:33 hours sleep, 174.0 pounds, 12 floors climbed

Run: 2.15 miles, 26:51, 8:31 pace, 62 feet elevation gain, 130/149 avg/max HR, 158/168 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 112.03 miles

A shot from the parking lot before my run. I tried to zoom in but the moon just got blurry

I got for a run on my usual "Out to Clematis St" route. The "blue" (second full moon of August) hung low in the western sky as I set out on. I tried to get a few pictures but my Samsung A51 didn't focus too well. I got a better picture at mile 1.63 of the pending sunrise. My splits were 8:52, 8:35, 8:12 and 7:46 over the last 0.15 mile. A negative split is a great day to start the day!

Today was the end of August so it's stat time!!!

I walked 9 times for 14.95 miles, 1.66 miles/walk in August and 110 walks for 168.27 miles, 1.53 miles/walk so far in 2023.

I ran 15 times for 52.73 miles. 3.52 miles/run in August and 124 runs for 429.18 miles/run so far in 2023.

I ran one race in August

 08/08 - Run Our River 5K - August, 25:54, 8:17 pace, 51st/111, 3rd/10 in my M 60-69 age group

I biked 8 times for 111.25 miles, 13.91 miles/bike in August and 40 times for 533.98 miles, 13.35 miles/bike so far in 2023.

I took 185,661 steps in August and 1,648,117 steps so far in 2023.

Friday 9/1/2023

7943 steps, 40/105 resting/max HR, 8:09 hours sleep, 175.3 pounds, 7 floors climbed

Walk: 1.65 miles, 22:21, 13:33 pace, 26 feet elevation gain, 94/110 avg/max HR, 116/132 avg/max cadence, 50F, 87% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 318.81 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. The full moon was higher in the sky this morning as just as pretty. My splits were 13:51 and 13:05 over the last 0.65 mile.

Saturday, 9/2/2023

10195 steps, 40/150 avg/max HR, 7:20 hours sleep, 174.6 pounds, 13 floors climbed

I got an email from Rochester Running Company last week with upcoming races. I noticed the Karknocker was coming up on Labor Day weekend. It's run on one of my favorite 5K courses so I had signed up. So ... it was up early and out to East Rochester. I got there about 50 minutes early so I had plenty of time to get my bib and new favorite race T-shirt. The weather was 64F, 74% RH, 12 mph SW wind, sunny.

Run: 1.25 miles, 11:29, 9:11 pace, 16 feet elevation gain, 119/128 avg/max HR, 151/158 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 113.28 miles

Run: 3.14 miles, 25:09, 8:01 pace, 37 feet elevation gain, 144/153 avg/max HR, 163/170 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 116.42 miles

I got out for a slow warm up run at 9:11 pace. I talked for a bit to Tom Hawkins before the race. It was a small turnout for this race. I remember when there was 600 or more runners lining up for this race. Times change. I have raced this course 12 times now: 6 Karknocker 5Ks (2012, 2014, 2015, 2017, 2022 and 2023) and 6 Scare Brain Cancer Away 5Ks (2014, 2015, 2016, 2018, 2019 and 2022).

And ... we were off! I got up to my usual race pace quickly. I passed a few runners. I was surprised when the mile 1 clock read 7:56. I slowed a bit so the mile 2 clock read 16:12. I felt that I slowed a bit more on mile 3. I turned the last corner and could see the finish. I almost slowed to a stop ... but I didn't. I held on and kicked it up a gear. I saw the clock tick past 25:00. I passed a runner at the finish. And ... done in 25:09! I was exhausted. I grabbed a pint of water and caught my breath.

This was my fastest 5K of 2023 ... so far. I was 46th out of 102 and 1st out of 3 in my M 65-69 age group. My splits were 7:51 8:13, 8:03 (I sped up) and 7:39 over the last 0.14 mile. The runsignup.com results link.

My latest favorite race T-shirt and medals

My darling wife, Christine, cooked up spare ribs for an early supper ...mmm!!!

Sunday, 8/20/2023 to Saturday, 8/26/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

I took 40,999 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.

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.

BTW, I am on a 1152 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/20/2023

8967 steps, 44/148 resting/max HR, 172.4 pounds, 17 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 68 feet elevation gain, 134/152 avg/max HR, 157/172 avg/max cadence, 57F, 88% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

I got out for another go at my "Out by the pier and around" route. It went better this time. I was able to run all the way. I didn't have any trouble with my breathing. My splits were 8:57, 8:38, 8:36, 8:44 and 8:12 over the last 0.55 mile.

3564 steps, 44/95 resting/max HR, 10:46 hours sleep, 172.2 pounds, 5 floors climbed

Walk: 1.65 miles, 22:07, 13:24, 5 feet elevation gain, 88/98 avg/max HR, 118/128 avg/max cadence, 72F, 83% RH, 8 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 313.86 miles

I was on vacation so I got out a bit late for a brisk walk. My splits were 13:19 and 13:32 over the last 0.65 mile.

5316 steps, 40/148 resting/max HR, 15:20 hours sleep (yeah ... sure!!!), 173.2 pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:32 pace, 55 feet elevation gain, 134/152 avg/max HR, 156/168 avg/max cadence, 55F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

I got out a bit early than yesterday for a nice run on my "Out to Clematis St" route. I thought about my running and how it has gotten better over the past couple of months. It's all because I have streteched religiously after every activity ... be it a walk, run or bike. My flexibility has increased slowly but surely. Stretching is necessary!!! My splits were 8:46, 8:30, 8:24 and 8:06 over the last 0.15 mile. A negative split!

Wednesday, 8/23/2023

908 steps, 43/107 resting/max HR, 8:24 hours sleep, 174.8 pounds, 1 floor climbed

Bike: 15.35 miles, 1:13:24, 12.5/21.0 avg/max mph, 66 feet elevation gain, 95/110 avg/max HR, 25/31 avg/max respiration, 56/94 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, cloudy

I went to bed early last night so I was up early this morning even though I was on vacation. I hadn't been out on my bike for a week so a bike ride it was! I was 3 miles out before sunrise at 6:24 AM. It was a nice ride like usual!

Thursday, 8/24/2023

7683 steps, 45/143 resting/max HR, 172.9 pounds, 16 floors climbed

Run: 4.45 miles, 40:04, 9:00 pace, 66 feet elevation gain, 133/148 avg/max HR, 154/165 avg/max cadence, 66F, 83% RH, 9 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

I got out for a run on my "Out by the pier and around" route. I had a bit of trouble with my breathing so I took a walk break at mile 2.53 and 3.57. My splits were 9:11, 8:38, 8:56, 9:28 and 8:28 over the last 0.45 mile.

Friday, 8/26/2023

5317 steps, 41/89 resting/max HR, 5:45 hours sleep, 172.8 pounds, 8 floors climbed

Walk: 1.65 miles, 23:11, 14:03 pace, 18 feet elevation gain, 83/99 avg/max HR, 115/157 avg/max cadence, 72F, 94% RH, 3 mph SSW wind, overcast with light mist

Shoes: blue Brooks Launch GTS8 - 315.51 miles

These two pictures are along the fence opposite the entrance of Greenleaf Meadows

This sunflower was planted about a foot above where I stood and was a bit over a foot above my head

A wild rose at the end of our townhouse

There was a thunderstorm around midnight along with rain most of the night so it was definitely a walk day. There was still a fine mist so it was like walking inside a cloud. My splits were 14:15 and 13:57 over the last 0.65 mile.

Saturday, 8/26/2023

9244 steps, 45/143 resting/max HR, 8:23 hours sleep, 172.0 pounds, 16 floors climbed

Run: 4.55 miles, 40:51, 8:58 pace, 64 feet elevation gain, 131/149 avg/max HR, 155/167 avg/max cadence, 68F, 83% RH, 6 mph NW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

There was a Rochester Half preview run down at the Ontario Beach Park but it began a bit too early for me. I got out for a run on my "Out by the pier and around" route. I did see lots of cars where they started out and then I saw their pace groups on Beach Ave. I said "Hi, Ellen" after she yelled out to me as I met her pace group. I had the same trouble with my breathing so I took a couple walk breaks again. My splits were 9:08, 8:42, 9:06, 9:16 and 8:25 over the last 0.55 mile

Sunday, 8/13/2023 to Saturday, 8/19/2023

I walked 3 times this week, 5.05 miles.

I ran twice this week, 6.3 miles.

I biked twice this week, 31.18 miles

I took 38,992 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.

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.

BTW, I am on a 1145 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/13/2023

1124 steps, 42/113 resting/max HR, 9:45 hours sleep, 173.3 pounds, 3 floors climbed

Bike: 15.85 miles, 1:13:07, 13.0/22.2 avg/max mph, 100 feet elevation gain, 98/113 avg/max HR, 27/31 avg/max respiration, 57/84 avg/max cadence, 70F, 78% RH, 7 mph NW wind, cloudy

I was (key word was) the Strava Local Legend (bicycle) on the Janes Rd (390 to 136) segment until Friday that someone had "stolen" it. So today I set out on my bicycle to reclaim it. I went out to Janes Rd and rode back and forth on it 3 times to make sure, lol! It was a bit boring with a head wind going west but a nice tail wind heading east. I got it done though and had the email saying "Nice one! You're the Local Legend" to prove it. I am the Local Legend (running) on the Secret Sidewalk Westbound too.

Monday 8/14/2023

7878 steps, 41/100 resting/max HR, 7:39 hours sleep, 173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:43, 13:46, 16 feet elevation gain, 82/94 avg/max HR, 119 avg cadence, 63F, 94% RH, 5 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 308.81 miles

I got out for a brisk on my usual "Out to Ling Rd" route. Nothing unusual ... just a walk.

Tuesday, 8/15/2023

7900 steps, 39/147 resting/max HR, 7:47 hours sleep, 172.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:36, 8:46, 54 feet elevation gain, 131/152 avg/max HR, 155/167 avg/max cadence, 66F, 88% RH, 6 mph ENE wind, cloudy with a sprinkle at the end

Shoes: blue Brooks Glycerin GTS20 - 82.73 miles

I got out for a run on my usual "Out to Clematis St" route. I had a slight (and unusual) ache behind my left knee that bothered me for a while. I stopped for a few seconds at the turn ... and then it went away (and I didn't miss it). I got done just before it started to sprinkle. My splits were 8:44, 8:57, 8:42 and 8:11 over the last 0.15 mile.

Wednesday 8/16/2023

6487 steps, 39/96 resting/max HR, 6:57 hours sleep, 171.2 pounds, 15 floors climbed

Walk: 1.75 miles, 24:40, 14:04 pace, 19 feet elevation gain, 79/92 avg/max HR, 118/132 avg/max cadence, 66F, 100% RH, 8 mph NNW wind, overcast

Shoes: blue Brooks Launch GTS8 - 310.56 miles

It rained cats and dogs of the night along with a couple of thunderstorms. There was a couple of thunderclaps around 3 AM that sounded like they were inside our townhouse. BOOM!!!!!! I got out for a walk around 6 AM (like usual) on my "Out to Ling Rd" route (like usual). The sidewalks on Greenleaf Rd were a bit swamped. The Lake Shore Country Club had new water hazards where the sand traps were yesterday. I heard various weather reports that said that the ROC airport got 3.13 inches of rain and Greece got 4.4 inches of rain. My oldest son, Michael, is a night owl and saw a line of thunderstorms on Lake Ontario last night. He told me that it barely rained down in Macedon. Anyway ... I got out for a brisk walk. My spits were 14:07 and 14:01 over the last 0.75 mile.

Thursday, 8/17/2023

2970 steps, 39/110 resting/max HR, 8:22 hours sleep, 172.0 pounds, 3 floors climbed

Bike: 15.33 miles, 1:13:09, 12.6/21.8 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, partly cloudy

I got out for a longer bike ride today on my very rarely used "Out to Long Pond Rd & East Manitou Rd" route. I was off today so I had more time. A nice ride ensued!

Friday, 8/18/2023

9199 steps, 40/149 resting/max HR, 7:51 hours sleep, 171.2 pounds, 14 floors climbed

Run: 3.15 miles, 26:35, 8:26 pace, 58 feet elevation gain, 137/154 avg/max HR, 157/167 avg/max cadence, 63F, 94% RH, 8 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 85.88 miles

I got out for a run on my usual "Out to Clematis St" route. My muscles (and I) felt good so I decided to stretch out a bit instead of plodding while I ran and move my arms to help run faster. I had a bit of trouble with my breath but kept at it. The result was a brisk 8:26 pace with almost a negative split: 8:27, 8:28, 8:27 and 8:06 pace over the last 0.15 mile. Nice!!!

Saturday, 8/19/2023

3434 steps, 40/102 resting/max HR, 8:05 hours sleep, 172.5 hours sleep, 8 floors climbed

Walk: 1.65 miles, 22:39, 13:44 pace, 20 feet elevation gain, 84/96 avg/max HR, 118/126 avg/max cadence, 55F, 88% RH, 9 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 312.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. I'm glad that I didn't choose a bike since there was a cool wind out of the west. I struck up a very brisk pace with splits of 13:48 and 13:37 over the last 0.65 mile.

Sunday, 8/7/2023 to Saturday, 8/13/2023 - Run Our River 5K - August

I walked 3 times this week, 4.05 miles.

I ran 3 times this week, 10.83 miles.

I biked twice this week, 22.80 miles

I took 43,017 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.

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.

BTW, I am on a 1138 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/6/2023

3650 steps, 41/99 resting/max HR, 7:29 hours sleep, 173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 22:06, 13:24 pace, 13 feet elevation gain, 87/99 avg/max HR, 116 avg cadence, 59F, 88% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX - 649.53 miles

I really thought about another run today but my common sense (believe it or not) kicked in and told me to either walk or bike. I hadn't walked in a while so I chose a walk on my usual "Out to Ling Rd" route. I kicked up a very brisk pace. My splits were 13:31 and 13:13 over the last 0.65 mile. Wow!

Monday, 8/7/2023

7374 steps, 41/103 resting/max HR, 8:27 hours sleep, 173.9 pounds, 8 floors climbed

Walk: 1.65 miles, 24:09, 14:38 pace, 10 feet elevation gain, 78/86 avg/max HR, 114/123 avg/max cadence, 70F, 94% RH, 3 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 307.16 miles

It was either a walk or bike day. I chose a walk. I got out on my usual "Out to Ling Rd" route at a slightly slower pace. My splits were 14:53 and 14:16 over the last 0.65 mile.

Tuesday, 8/8/2023

6661 steps, 41/153 resting/max HR, 8:19 hours sleep, 173.0 pounds, 14 floors climbed

Bike: 9.44 miles, 46:26, 12.2/28.6 avg/max mph, 91 feet elevation gain, 92/124 avg/max HR, 23/30 avg/max respiration, 58/104 avg/max cadence, 66F, 88% RH, 7 mph WSW wind, overcast with a bit of drizzle

I didn't want to walk again or run since I have a race tonight so that left a bike this morning. I wanted a change of scenery so I chose my "Out on the pier and around" route. It was different and fit the bill. I even got a little bit of drizzle to cool me off a bit.

Run: 3.13 miles, 25:54, 8:17 pace, 9 feet elevation gain, 145/158 avg/max HR, 158/167 avg/max cadence, 71F, 71% RH, 12 mph NW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 71.88 miles

Tonight was the second Tuesday of the month so it was a Run Our River 5K - August night. I got down to Corn Hill Landing in plenty of time for the race like usual. I stretched a bit but didn't take a warm up run.

And ... we were off! My left hamstring was a bit sore so I thought it would be a bad 5K. But ... I settled in and fought the urge to run fast. I had a water bottle and took a sip at halfway .... and choked it back out! I kept on running back up the other side of the Genesee River and took a little walk break before the Ford St Bridge. I caught back up so no harm. I pushed a bit in the last 1/4 mile and was happy to see the timer below 26 minutes! 

So ... fastest 5K of 2023! The chip time was 25:50. I was 51st out of 111, 3rd out of 10 in my M 6069 age group, link here. My splits were 8:19, 8:23, 8:16 and 7:14 over the last 0.13 mile.

Wednesday, 8/9/2023

8667 steps, 41/117 resting/max HR, 6:48 hours sleep, 173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 23:39, 14:20 pace, 17 feet elevation gain, 90/123 avg/max HR, 115/125 avg/max cadence, 57F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 651.18 miles

I was up around 4:30 AM so I just stayed awake. It was either a bike or walk day after a hard 5K last night. I went out for a walk on my usual "Out to Ling Rd" route. My splits were 14:28 and 14:07 over the last 0.65 mile.

Thursday, 8/10/2023

7924 steps, 40/144 resting/max HR, 8:20 hours sleep, 173.2 pounds, 12 floors climbed

Run: 3.15 miles, 27:21, 8:41 pace, 56 feet elevation gain, 131/149 avg/max HR, 156/165 avg/max cadence, 66F, 83% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 75.03 miles

It was either a bike or run day. My Withings scale said up 1.3 pounds so it was a run day. I got out on my usual "Out to Clematis St" route. I had the usual ache when I started out but it went away quickly. The waves on Lake Ontario were practically non-existent. My splits were 8:52, 8:43, 8:34 and 7:56 over the last 0.15 mile. A nice negative split!

Friday, 8/11/2023

1240 steps, 43/111 resting/max HR, 7:47 hours sleep, 175.1 pounds, 4 floors climbed

Bike: 13.36 miles, 1:01:45, 13.0/19.6 avg/max mph, 50 feet elevation gain, 93/111 avg/max HR, 25/34 avg/max respiration, 57/83 avg/max cadence, 64F, 88% RH, 6 mph W wind, partly cloudy

I got out a bit later but I still did my usual "Out to East Manitou Rd" route. I rode at an easy pace and made sure to look around a bit. There were a bit more bicyclists and a couple runners out today.

I took a couple pictures during the ride and one afterwards.

Saturday, 8/12/2023

7511 steps, 42/145 resting/max HR, 7:42 hours sleep, 173.3 pounds, 19 floors climbed

Run: 4.55 miles, 41:11, 9:03 pace, 87 feet elevation gain, 133/149 avg/max HR, 152/165 avg/max cadence, 68F, 78% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 79.58 miles

I got out for a longer run than usual ... and it didn't go as well as I hoped. I tried my "Out by the pier and around" route. It started out OK and then fell apart after mile 2 with 6 (yes 6) walking breaks. I just lost all energy. It wasn't pain or aches or anything else. My splits were 8:50, 8:29, 8:54, 10:19 and 8:24 over the last 0.55 mile.