Sunday, 11/12/2023 to Saturday, 11/18/2023 - Bound for the Hounds 6 Hour Ultra

I walked twice this week, 3.10 miles.

I ran 5 times this week, 31.62 miles.

I didn't bike this week.

I took 68,991 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: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1237 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/12/2023

9:36 hours sleep, 8229 steps, 41/144 avg/max HR, 169.8 pounds, 18 floors climbed

Run: 4.45 miles, 38:37, 8:40 pace, 67 feet total ascent, 128/148 avg/max HR, 158/167 avg/max cadence, 37F, 70% RH, 6 mph NNW wind, wind chill 33F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 344.28 miles

I puttered around like usual on a weekend and got out in the daylight. It was a bit chilly and a bit windy. I found that my Brooks tights had a hole in the crotch so I broke out my oldest pair of CW-X tights that my darling wife, Christine, had bought me many years ago. They still fit and were a bit tighter. (Note: I found that both CW-X tights had a hole in the crotch just one was bigger (the newer one) than the other. I suppose I could throw on a pair of shorts over them in the future.) Anyway ... I set up a nice and easy pace like usual. I did my tried and true "Out by the pier and around" route. My splits were 9:05, 8:30, 8:40, 8:38 and 8:14 over the last 0.45 mile.

Monday, 11/13/2023

8:43 hours sleep, 7408 steps, 40/98 avg/max HR, 170.4 pounds, 10 floors climbed

Walk: 1.65 miles, 22:34, 13:40 pace, 10 feet total ascent, 85/100 avg/max HR, 121/130 avg/max cadence, 28F, 86% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 345.92 miles

Alexa told me it was 29F outside when she woke me at 5:20 AM. Brr! It was a walk day after 4 run days so I dressed a bit warmer than usual and added a short sleeve tech. I set up a somewhat brisk walking pace. I eventually warmed up except for my hands. I was cold when I got done and did my post workout stretches inside. My splits were 13:38 and 13:44 over the last 0.65 mile. I went inside to do my post-run stretches.

I got my flu and COVID-19 shot at Walgreens after work. I elected to get them both in my right arm since I sleep on my left side. I rely on science rather than my "natural immunity" ... cough ... anti-vaxxers ... cough.

I watched my Broncos - Bill game on MNF. The Bills sucked but almost won ... until they didn't. The score was 8-15 at half. Then it was 21-15 in the 4th quarter with another Bronos missed PAT. The Bills scored on a 5 yard run by TD ... Bills up 20-21 with 1:55 to go. Well ... the Broncos went slowly down the field aided by a PI on an underthrown ball (which usually get a flag). The Broncos kick a FG to win ... and a miss just to the right!!! ... Yay!!! ... No!!! ... a flag on the Bill for 12 F***ING men on the field (I could hear yelling next door as I yelled too) ... a do-over FG attempt 5 yards closer ... it's good ... Bills lose ... 23-21. An ESPN article, link here.

Tuesday, 11/14/2023

7:57 hours sleep, 7858 steps, 42/144 avg/max HR, 170.1 pounds, 19 floors climbed

Run: 4.26 miles, 36:26, 8:33 pace, 90 feet total ascent, 131/148 avg/max HR, 158/167 avg/max cadence, 45F, 53% RH, 13 mph NNW win, wind chill 39F, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 348.54 miles

I cancelled my 5:20 AM alarm before I went to sleep after midnight. I couldn't sleep for a while after the Bills game. Our cat, Nebula, was confused when I didn't do my usual routine around 5:20 AM but let me go back to a broken sleep until 7:20 AM. I did get out for a run on my "Out to Mann Rd and Clematis St" route at noontime. I hiked the pace a bit since I only had 50 minutes. My splits were 8:50, 8:36, 8:50, 8:21 and 7:36 over the last 0.26 mile. I did my post-run stretching inside again.

Wednesday, 11/15/2023

9:29 hours sleep, 10556 steps, 43/141 avg/max HR, 170.5 pounds, 22 floors climbed

Run: 4.45 miles, 38:49, 8:43 pace, 72 feet total ascent, 128/143 avg/max HR, 161/170 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Glycerin GTS20 - 352.99 miles

I got out a bit late for a run on my usual "Out by the pier and around" route. I felt a bit sluggish ... like every step was an effort ... but I was stubborn and kept running. I got it done. My splits were 9:01, 8:43, 8:39, 8:41 and 8:19 over the last 0.45 mile. The wind was out of the SW so the forecast is for it to warm up this afternoon.

Thursday, 11/16/2023

9:27 hours sleep, 8330 steps, 39 140avg/max HR, 170.2 pounds, 14 floors climbed

Run: 4.45 miles, 39:12, 8:48 pace, 69 feet total ascent, 131/147 avg/max HR, 157/168 avg/max cadence, 34F, 80% RH, 3 mph WSW wind, clear

Shoes: blue Brooks Glycerin GTS20 - 357.44 miles

I got out a bit late again for a run on my usual "Out by the pier and around" route. I felt better than yesterday. I set up my usual nice and easy pace like usual. I had a very slight urge to stop and walk but I knew that I could do the run without it so I didn't. Lake Ontario was as calm as a sheet of glass for the second day in a row. My splits were 9:10, 9:00, 8:41, 8:37 and 8:15 over the last 0.45 mile.

Friday, 11/17/2023

7:28 hours sleep, 4006 steps, 40/98 avg/max HR, 170.9 pounds, 9 floors climbed

Walk: 1.65 miles, 21:52, 13:13 pace, 24 feet total ascent, 89/111 avg/max HR, 122/191 avg/max cadence, 57F, 38% RH, 9 mph SSW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 347.57 miles

It had warmed up over night so I wore shorts and a long sleeve tech for my walk on my usual "Out to Ling Rd" route. Why a walk? I need to rest up for the Bound for the Hounds 6 Hour Ultra tomorrow morning. Today's splits were 13:16 and 13:09 over the last 0.65 mile.

Saturday, 11/18/2023

9:05 hours sleep, 22604 steps, 39/140 avg/max HR, 171.5 pounds, 36 floors climbed

Run: 14.01 miles, 2:23:01, 10:12 pace, 221 feet total ascent, 120/141 avg/max HR, 142 avg cadence, 39F, 70% RH, calm, most sunny 🌞

Shoes: blue Brooks Glycerin GTS20 - 361.58 miles

Today's race was the Bound for the Hounds 6 Hour Ultra out in Shortsville NY. I headed out around 7:20 AM and got there a bit after 8 AM. My idea was to do just a half marathon in a sort of relaxed race without lots of runners. I met up with Amy Lord, Tom Butler along with Andy and Laura Ciaio. There were 75 runners of various abilities and was low key. I started out nice and easy. The route was just a 1.15 mile out and back for 2.3 miles per loop on a cinder trail with a few gentle rolling rises with a teddy bear at each end to loop around. Loops 1, 2 and 3 were uneventful. Then I got a bit tired with a few walk breaks. I took a big walk break and talked with Amy Lord on loop 5. That really helped and I easily ran the majority of the that loop and most the last loop to hit my half marathon goal of 13.15 miles at 2:05:50. I was ahead of Andy Ciaio who is a few years younger than me. He and Laura also stopped at about the same time. I had some PB & J squares and cookies, stretched and waited for the personal pizza that I ordered to arrive at noon. I had a couple of pieces and headed home. 

These cookies had paw prints in them

I did what I set out to do ... done. My splits were 9:03, 8:49, 9:44, 8:55, 9:59, 9:37, 9:30, 13:07, 9:26, 9:53 and 8:30. I guess I can still run half marathons. I haven't run one since a virtual COVID-19 one back in 2020. Runsignup.com results of 6 loops, 13.8 miles, 2:18:20 - here. The lead runners were all female.