Sunday, 12/17/2023 to Saturday, 12/23/2023

I walked twice this week, 4.0 miles.

I ran 5 times this week, 27.46 miles.

I didn't bike this week.

I took 65,058 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 and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. 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 1271 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/16). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/17/2023

8:16 hours sleep, 7529 steps, 41/142 avg/max HR, 169.2 pounds, 22 floors climbed

Run: 4.45 miles, 38:24, 8:37 pace, 65 feet total ascent, 128/145 avg/max HR, 159/170 avg/max cadence, 48F, 62% RH, 14 mph S wind, wind chill 43F, cloudy

Shoes: blue Brooks Glycerin GTS20 - shoes

I got out on my usual route at what I thought was a bit slow pace (it wasn't). I had on shorts and my Brooks 1/4 zip long sleeve pullover. I could have definitely gone with a long sleeve tech instead. I probably could have gone longer but I was a bit tired so I made the turn to cur it to my "Out by the pier and around" route. My splits were 9:05, 8:34, 8:29, 8:34 and 8:10 over the last 0.45 mile.

The Bills playoff charge continued when they pounced on the Dallas Cowboy at home and came away with a yawner, 31-10 to improve their record to 8-6.

Monday, 12/18/2023

7:12 hours sleep, 7538 steps, 44/100 avg/max HR, 170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 31:14, 13:17 pace, 20 feet total ascent, 95/121 avg/max HR, 122/138 avg/max cadence, 44F, 82% RH, 14 mph W win, wind chill 38F, cloudy

Shoes: blue Brooks Launch GTS8 - miles

I was up and out to work early for 2 hours before I left at 9 AM to take out my oldest son, Michael, to see his doctor in Newark. I stopped at Durand Eastman Park on the way back for a nice walk on the path and also on the beach to watch the small waves on Lake Ontario ... so peaceful. My splits were 13:09, 13:16 and 13:47 over the last 0.35 mile.

Tuesday, 12/19/2023

9:04 hours sleep, 11962 steps, 40/135 avg/max HR, 170.9 pounds, 6 floors climbed

Run: 4.55 miles, 41:48, 9:11 pace, 53 feet total ascent, 128/140 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH 16 mph NW wind, wind chill 17F, light snow

Shoes: blue Salomon SpeedCross 4 - 260.08 miles

It had snowed overnight. It looked to be less than an inch when I looked outside from the front bedroom window. I thought about a walk but I'm stubborn so I stuck to my initial idea of a run. I put on my Salomon SpeedCross 4 trail shoes which was a bit of overkill but I would rather have more traction than not enough. I set up a really nice and easy pace and set out on my rarely used "Out by the pier" which kept me off the road as much as possible. The NW wind bit into me when I ran into it ... brr! My splits were 9:31, 9:14, 9:23, 8:56 and 8:23 over the last 0.55 mile. 

Wednesday, 12/20/2023

6:52 hours sleep, 8815 steps, 41/137 avg/max HR, 171.4 pounds, 18 floors climbed

Run: 4.45 miles, 38:39, 8:41 pace, 68 feet total ascent, 126/140 avg/max HR, 160/170 avg/max cadence, 28F, 74% RH, 9 mph SW wind, wind chill 20F, cloudy

Shoes: blue Brooks Glycerin GTS20 - 465.06 miles

Alexa told me it was 24F when she woke me at 5:20 AM. But ... it was a run day so I did what I have done lots (and lots) of times before .. I got up, set the coffee up, got dressed (a bit overdressed) and got out there. I set up a nice and easy pace like lots (and lots) of times before on my usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park and on the Secret Sidewalk but I avoided it or just ran carefully through it. No worries. My splits were 8:54, 8:41, 8:41, 8:39 and 8:13 over the last 0.45 mile.

Thursday, 12/21/2023

6:44 hours sleep, 6268 steps, 41/106 avg/max HR, 171.6 pounds, 8 floors climbed

Walk: 1.65 miles, 23:37, 13:30 pace, 17 feet total ascent, 91/104 avg/max HR, 110 avg cadence, 34F, 75% RH, 13 mph ENE wind, wind chill 25F, cloudy

Shoes: blue Brooks Launch GTS8 - 367.04 shoes

I remember Alexa told me that it was 34F at 5:20 AM. I closed my eyes and woke back up at 6:06 AM ... so it was either run during lunch or get out for a walk. I chose to get up and get out for a walk. It was windy so I set up a brisk walk so I could get warm. I had a slight pain in my left Achilles for a bit that went away ... eventually. My splits were 13:31 and 13:29 over the last 0.65 mile.

    Winter Solstice, baby!

Friday 12/22/2023

9:27 hours sleep, 8397 steps, 40/137 avg/max HR, 170.4 pounds, 4 floors climbed

Run: 5.55 miles, 48:21, 8:43 pace, 100 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 23F, 79% RH, 3 mph SE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 470.61 miles

Alexa told me that it was 21F at 5:20 AM. It was a run day regardless. It was colder but calm this morning when I stepped outside. I set up a nice and easy pace on my usual route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I stretched it to the "Out by the pier and to Mann Rd" route. My splits were 9:04, 8:49, 8:43, 8;35, 8:34 and 8:19 over the last 0.55 mile. Negative splits is a nice way to start a Friday!

Saturday, 12/23/2023

8:24 hours sleep, 14449 steps, 40/140 avg/max HR, 168.7 pounds, 28 floors climbed

Run: 8.46 miles, 1:14:47, 8:50 pace, 115 feet total ascent, 131/145 avg/max HR, 158/171 avg/max cadence, 37F, 81% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 479.07 miles

I was up at 6AM, puttered around a bit ... but it was a run day so I got up, set the coffee up, got dressed and got out there. I wanted to do a long run so I set out like usual on my usual route and then pushed past Greenleaf Rd to Beach Ave to Edgemere Drive and to Island Cottage. I came back on the LOSP Trail to make a new :Out by the pier, to Island Cottage and around" route. I did slow down a bit once I got past 10K. My splits were 9:10, 8:44, 8:49, 8:49, 8:43, 8:38, 8:55, 9:04 and 8:33 over the last 0.46 mile.

The Bills overcame a slow start (0-10) to the Chargers out in CA, crawled back to take a 14-10 HT lead, loss the lead (21-22) and win a nip and tuck battle, 24-22, with a FG with 0:30 left. They were favored by 13 points but the Chargers had been embarrassed the previous week 63-21 and came to play.