I ran 5 times this week, 17.77 miles.
I didn't bike indoors this week.
I didn't bike outdoors this week.
I took 59.987 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.
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 935 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/14). There were more than a few days when a mile was all I could walk or limp.
Sunday, 1/15/2023
8214 steps, 41/137 resting/max HR, 8:19 hours sleep, 178.8 pounds, 23 floors climbed
Run: 4.45 miles, 38:16, 8:36 pace, 51 feet elevation gain, 129/141 avg/max HR, 160/173 avg/max cadence, 23F 79% RH, 7 mph NNW wind, wind chill 16F, cloudy
Shoes: Brooks Launch GTS8 blue - 27.45 miles
I got on my new "Out near the pier and around" route. Why is it "near"? Well, it's near because I stayed on the road and didn't venture onto the icy sidewalk. I also headed down Greenleaf Rd to Latta Rd to avoid the LOSP Trail. There was still ice and I wanted to keep on my feet. My splits were 8:43, 8:37, 8:39, 8:35 and 8:11 over the last 0.45 mile.
My darling wife, Christine, and I watched the Wild Card between the Dolphins and the Bills. It was a home game but we had a good seat on the couch. The Bills raced to a 17-0 lead and it looked rosy. The Fins scored 17 in 7:01 and the Bills led 20-17 at HT. The Fins scored next and led 24-20. The Bills scored 2 TDs to lead 34-24. The Fins scored a TD with 10:53 to close 34-31. The Bills held on to win ... a squeaker! The Fins certainly didn't play like a 13.5 point underdog, link here.
Monday, 1/16/2023
8977 steps, 42/96 resting/max HR, 8:04 hours sleep, 179.3 pounds, 20 floors climbed
Walk: 2.53 miles, 34:17, 13:32 pace, 36 feet elevation gain, 84/101 avg/max HR, 123/134 avg/max cadence, 31F, 72% RH, calm, partly sunny
Shoes: Brooks Launch GTS8 blue - 29.98 miles
I got out for a walk on the Lakeshore Trail on the way back from helping my oldest son, Michael, kind of" empty out his storage unit in Newark. Why, "kind of"? Well ... that is a story best left for another day. It was a naked walk with just my Garmin Venu and without my headphones. My splits were 13:23, 13:33 and 13:49 over the last 0.53 mile.
Tuesday, 1/17/2023
11033 steps, 45/137 resting/max HR, 7:07 hours sleep, 178.9 pounds, 15 floors climbed
Run: 4.05 miles, 39:33, 4.05 miles, 84 feet elevation gain, 128/140 avg/max HR, 158/170 avg/max cadence, 43F, 87% RH, calm, mostly cloudy
Shoes: Brooks Launch GTS8 blue - 34.03 miles
I didn't get out in the morning because my Garmin Venu was at 7% and by the time I got it charged I didn't have time. So ... I made sure that I got out after work. It was still light out and warmer when I got out. I kept to Greenleaf Rd and Beach Ave which had wide shoulders for an out and back "Out to the end of Beach Ave" route. It was above 40F ... I could have worn shorts! My splits were 8:53, 8:50, 8:38 and 8:46.
Wednesday, 1/18/2023
7699 steps, 42/129 resting/max HR, 9:51 hours sleep, 177.8 pounds, 14 floors climbed
Run: 3.15 miles, 28:13, 8:57 pace, 33 feet elevation gain, 120/131 avg/max HR, 159/171 avg/max cadence, 37F, 93% RH, 13 mph W wind, wind chill 30F, light mist
Shoes: Brooks Launch GTS8 blue - 37.18 miles
I got out a bit late for a run on my shorter "Out to Stutson St Overlook" route. It was dark, a bit misty, my left hamstring was a bit dodgy and a walk was probably a better idea but ... I struck up a really easy pace and got it done with negative splits. My splits were 9:22, 9:00, 8:36 and 8:14 over the last 0.15 mile. Boom ... done!
Thursday, 1/19/2023
6202 steps, 44/96 resting/max HR, 7:32 hours sleep, 180.1 pounds, 10 floors climbed
Walk: 1.5 miles, 20:26, 13:38 pace, 20 feet elevation gain, 87/102 avg/max HR, 121/134 avg/max cadence, 36F, 87% RH, 7 mph E wind, wind chill 31F, cloudy
Shoes: Brooks Launch GTS8 blue - 38.68 miles
I had a lack of motivation but I did get out for a brisk walk on my "Out to Ling Rd" route. My splits were 13:38 and 13:38 over the last 0.5 mile.
Friday, 1/20/2023
6467 steps, 42/90 resting/max HR, 7:59 hours sleep, 180.8 pounds, 12 floors climbed
Walk: 1.5 miles, 20:20, 13:34 pace, 16 feet elevation gain, 85/99 avg/max HR, 123/134 avg/max cadence, 36F, 93% RH, 17 mph W wind, wind chill 26F, overcast with light mist.
Shoes: Brooks Launch GTS8 blue - 40.18 miles
Another brisk walk was on tap this morning on my "Out to Ling Rd" route as usual the day before a race. My splits were 13:36 and 13:28 over the last 0.5 mile.
Saturday, 1/21/2023
11395 steps, 44/145 resting/max HR, 9:09 hours sleep, 181.4 pounds, 29 floors climbed
Today's race was Freezeroo #4. It's a slightly less than 5 mile race held at the Victor Municipal Park just past Victor. It was a 36 minute drive but I left early enough to get to the race venue at 9:20 AM. I saw that the park road had a dusting of snow on it. The weather conditions were 30F, 85% RH, 7 mph WNW wind, wind chill 24F and overcast. I got my bib and got ready.
Run: 1.25 miles, 11:38, 9:18 pace, 46 feet elevation gain, 118/128 avg/max HR, 157/165 avg/max cadence
Shoes: Brooks Launch GTS8 blue - 41.43 miles
I heard everyone talking about the icy conditions so I got out for a warm up run to check it out for myself. I set out at a nice and easy pace. Yes, it was a bit slippery if you tried to push off but it was manageable. The ice lasted about 1/4 mile before the road was pretty clear. My splits were 9:16 and 9:26 over the last 0.25 mile. I had about 10 minutes to rest before the race.
Run: 4.87 miles, 40:08, 8:15 pace, 177 feet elevation gain, 138/147 avg/max HR, 150/173 avg/max cadence, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast
Shoes: Brooks Launch GTS8 blue - 46.3 miles
And ... we were off! I started out nice and easy (or so I thought) on the ice around the start. I sped up a bit once the ice ended and a bit more once I hit the road. I forgot about the rolling hills in the first mile. I was a bit tired but I knew the course and just kept running. I passed a few runners in mile 2 and 3. I hit to slow a bit once I got back in the park due to the ice around the finish. And ... the time was almost 40:00 but I couldn't get there. And ... done in 40:06 according to the results. The food was excellent after the race. I had 2 pieces of pizza, 2 cookies and 1/4 of a bagel.
