Sunday, 10/1/2023 to Saturday, 10/7/2023

I walked once this week, 1.65 miles.

I ran 5 times this week, 22.36 miles.

I biked once this week, 11.53 miles.

I took 52,157 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 gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-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 1194 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/30). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/1/2023

7314 steps, 46/144 avg/max HR, 9:31 hours sleep, 171.3 pounds, 19 floors climbed

Run: 4.55 miles, 40:52, 8:59 pace, 59 feet elevation gain, 129/146 avg/max HR, 154/169 avg/max cadence, 64F, 77% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 191.89 miles

I slept in a bit and then was a bit lazy getting out early. I felt a bit sluggish so I started out slow. I took 4 walk breaks in miles 2 and 3. When I did run I ran well. My splits were 8:41, 8:36, 10:26, 8:40 and 8:09 over the last 0.55 mile.

Monday, 10/2/2023

2402 steps, 42/111 avg/max HR, 8:10 hours sleep, 172.5 pounds, 1 floor climbed

Bike: 11.53 miles, 1:00:06, 11.5/19.6 avg/max mph, 55 feet elevation gain, 102/116 avg/max HR, 27/33 avg/max respiration, 59/80 avg/max cadence, 55F, 94% RH, 5 mph SW wind, clear with a bit of fog

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 mile

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.

It was either a walk or bike day after 4 run days in a row. I was up early enough and I hadn't biked in a week so I got out on my bike. I chose my "Out to Long Pond Rd and around" route. All my lights were charged so I was flashing in the pre-dawn darkness. I got all my ride in before sunrise.

Tuesday, 10/3/2023

8739 steps, 44/145 avg/max HR, 8:41 hours sleep, 173.3 pounds, 16 floors climbed

Run: 4.56 miles, 39:04, 8:35 pace, 79 feet elevation gain, 133/147 avg/max HR, 159/168 avg/max cadence, 61F, 82% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 196.45 miles

I woke up and looked at the Echo Show 8 that was on the nightstand ... bad move ... it was 4:24 AM. I knew I wouldn't get back to sleep. Oh well. I got out of bed around 5:45 AM and weighed myself ... +2.6 pounds! WTH ... oh, I ate pasta last night. So I got out for a run instead of a walk this morning. I chose my usual "Out by the pier and around" route. No worries ... I lost 1.5 pounds from sweat ... lol! My splits were 8:47, 8:31, 8:35, 8:41 and 8:07 over the last 0.55 mile.

Wednesay, 10/4/2023

10319 steps, 41/142 avg/max HR, 7:38 hours sleep, 173.3 pounds, 13 floors climbed

Run: 3.15 miles, 25:57, 8:33 pace, 75 feet elevation gain, 128/145 avg/max HR, 158/167 avg/max cadence, 61F, 88% RH, 5 mph SW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 199.60 miles

I was up a bit before my 5:20 AM alarm. I got up, dressed and out at 6 AM. The weigh scale had me up 1.3 pounds so I was out for a run not a walk. I knew that I had a lot to do today with a mandatory meeting (my manager is quitting due to medical issues) at 9AM and a drive to JROC (L3Harris building on Jefferson Rd in Henrietta) at 10:30 AM so I opted for my shorter "Out to Clematis St" route. I set up a bit beyond normal pace and held it for the run. My splits were 9:00, 8:30, 8:17 and 7:44 over the last 0.15 mile. A negative split ... yahoo!

Thursday, 10/5/2023

6824 steps, 42/106 avg/max HR, 8:42 hours sleep, 173.5 pounds, 7 floors climbed

Walk: 1.65 miles, 21:49, 13:13 pace, 7 feet elevation gain, 88/97 avg/max HR, 119/136 avg/max cadence, 63F, 83% RH, breezy, cloudy

Shoes: blue Brooks Launch GTS8 - 330.36 miles

I wanted to rest my running legs for the weekend this morning. t was a bit breezy so I opted for a walk instead of a bike. It was a warm breeze though! My splits were 13:18 and 13:05 over the last 0.65 mile. I did watch "The Munsters" when I was a kid so I did notice the "1313 Mockingbird Lane" pace!

Friday 10/6/2023

7119 steps, 42/142 avg/max HR, 8:23 hours sleep, 171.8 pounds, 12 floors climbed

Run: 4.55 miles, 39:33, 8:41 pace, 77 feet elevation gain, 130/144 avg/max HR, 158/167 avg/max cadence, 66F, 73% RH, 9 mph SSW wind, overcast with sprinkles

Shoes: blue Brooks Glycerin GTS20 - 204.15 miles

It was dark ... but it warm ... and there were sprinkles. But ... it was only "liquid sunshine" so I got out and ran my "Out by the pier and around" route at my usual nice and easy pace. The sprinkles sparkled in my headlamp. I saw a walker and a fisherman. My splits were 8:44, 8:49, 8:41, 8:40 and 8:24 over the last 0.55 mile.

Saturday, 10/7/2023

9440 steps, 40/142 avg/max HR, 9:49 hours sleep, 172.0 pounds, 14 floors climbed

Run: 5.55 miles, 47:49, 8:37 pace, 92 feet elevation gain, 129/144 avg/max HR, 158/167 avg/max cadence, 55F, 82% RH, 8 mph WSW wind, overcast with a bit of light rain

Shoes: blue Brooks Glycerin GTS20 - 209.70 miles

It was a bit cooler so I threw on a long sleeve tech before I headed out for my run. I settled into a nice and easy pace. There was a bit of a light rain falling and it was a bit breezy ... perfect running weather. I got to the bottom of Greenleaf Rd and headed straight instead of turning left and heading home. I went up to Mann Rd to add another mile. I told myself that I wouldn't stop for a walk break ... and I didn't! My splits were 9:01, 8:27, 8:45, 8:34, 8:36 and 8:05 over the last 0.55 mile.