I ran 6 times this week, 26.11 miles.
I didn't bike indoors this week.
I didn't bike outdoors this week.
I took 62,379 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 942 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/21). There were more than a few days when a mile was all I could walk or limp.
Sunday, 1/22/2023
8896 steps, 42/135 resting/max HR, 9:11 hours sleep, 180.4 pounds, 15 floors climbed
Run: 5.45 miles, 49:01 8:59 pace, 72 feet elevation gain, 125/137 avg/max HR, 160/169 avg/max cadence, 32F, 80% RH, 3 mph SE wind, overcast
Shoes: Brooks Launch GTS8 blue - 51.75 miles
I got on my "Out on the pier and around" route. I don't normally go out onto the pier but today I thought "Why not?" I set up a really easy pace and just ran. I saw a lady runner three different times during the run since we were running in the same area. I do like a blonde ponytail, lol! My splits were 9:14, 8:54, 9:06, 8:57, 8:54 and 8:42 over the last 0.45 mile.
Christine and I watched the Bengals - Bills AFC Divisional Round game held in Buffalo. It wasn't much of a game ... the Bills lost 27-10, Yahoo link here and ESPN link here.
Oh well ... better luck next year!
Monday, 1/23/2023
5303 steps, 42/92 resting/max HR, 7:32 hours sleep, 179.7 pounds, 14 floors climbed
Walk: 1.65 miles, 22:29, 13:34 pace, 21 feet elevation gain, 84/97 avg/max HR, 121/138 avg/max cadence, 32F, 100% RH, 10 mph N wind, wind chill 24F, overcast with light snow
Shoes: Brooks Launch GTS8 blue - 53.4 miles
I thought I needed a bit of rest so I took a brisk walk instead on my usual "Out to Ling Rd" route. The wind from the north was a bit chilly and prodded me to pick up my pace. My splits were 14:02 and 13:05 over the last 0.65 mile.
Tuesday, 1/24/2023
6404 steps, 41/127 resting/max HR, 7:19 hours sleep, 179.0 pounds, 4 floors climbed
Run: 3.15 miles, 27:00 estimated, 8:35 pace estimated, 37 feet elevation gain, 120/132 avg/max HR, 157/165 avg/max cadence, 32F, 80% RH 17 mph W wind, wind chill 22F, light snow for a bit
Shoes: Brooks Launch GTS8 blue - 56.55 miles
I got out for a 5K run on my "Out to Stutson St Overlook" route. I looked at my Garmin Venu when I started and it was 12%. I thought that it would last for a 5K but it died as I almost got back to the LOSP Trail. Oh well! I thought I sped up on mile 3 so I am going to give myself a negative split. My splits for the 1.87 miles recorded was 9:15 and 8:46 over the last 0.87 mile.
Wednesday, 1/25/2023
12482 steps, 44/138 resting/max HR, 8:25 hours sleep, 179.1 pounds, 25 floors climbed
Run: 4.55 miles, 40:06, 8:48 pace, 67 feet elevation gain, 126/149 avg/max HR, 162/173 avg/max cadence, 28F, 80% RH, 3 mph SSE wind, cloudy
Shoes: Brooks Launch GTS8 blue - 61.10 miles
I got out for a run on my usual "Out by the pier and around" route. I set up a steady pace and got it done. There was a bit of crunchy ice on the boardwalk in the Ontario Beach Park and a very little bit of black ice on the sidewalks that I ran on. My splits were 9:02, 8:56, 8:49, 8:43 and 8:16 over the last 0.55 mile. A negative split, baby!
Thursday, 1/26/2023
4867 steps, 42/99 resting/max HR, 9:22 hours sleep, 179.1 hours sleep, 8 floors climbed
Walk: 1.25 miles, 19:52, 15:55 pace, 29 feet elevation gain, 82/101 avg/max HR, 111/123 avg/max cadence, 36F, 75% RH, 24 mph WSW wind, wind chill 24F, cloudy
Shoes: Brook Salomon SpeedCross 4 trail shoes - 230.69 miles
There was about an inch of new wet snow yesterday evening and overnight so the snowplows in our complex were out this morning. I opted for a walk on sidewalk and the LOSP Trail so I could avoid them. I wore my Salomon SpeedCross 4 trail shoes so I had no problem with traction. The wind was a bit chilly but I couldn't walk very fast due to the slushy snow. My splits were 16:04 and 15:15 over the last 0.25 mile.
Friday, 1/27/2023
8789 steps, 42/132 resting/max HR, 7:33 hours sleep, 178.2 pounds, 16 floors climbed
Run: 3.15 miles, 30:09, 9:33 pace, 50 feet elevation gain, 123/136 avg/max HR, 156/170 avg/max cadence, 28F, 93% RH, 8 mph SW wind, wind chill 21F, cloudy with light snow
Shoes: Brook Salomon SpeedCross 4 trail shoes - 233.84 miles
Yes, it was cold, snowing and I knew that there was probably ice under the snow and I should have walked. But ... I put on my Salomon SpeedCross 4 trail shoes and got out for a careful run on my "Out to Stutson St Overlook" route. I did hear ice cracking under my feet and sometimes I slipped a wee bit when I ran on my LOSP Trail so I slowed my pace on those sections. I ran near the edge and was ready to bail out onto the snow. I stayed upright. My splits were 10:02, 9:30, 9:10 and 9:25 over the last 0.15 mile.
Saturday 1/28/2023
15638 steps, 41/137 resting/max HR, 8:30 hours sleep, 178.6 pounds, 29 floors climbed
Run: 6.56 miles, 57:23, 8:45 pace, 105 feet elevation gain, 127/140 avg/max HR, 161/172 avg/max cadence, 36F, 64% RH, 12 mph W wind, wind chill 28F, cloudy
Shoes: Brooks Launch GTS8 blue - 67.66 miles
I had a lack of motivation and could have gotten out earlier but I found my mojo, got up, got dressed and got out there. There was still ice on the LOSP Trail, sidewalks and a tiny bit of the road so I kept to the road. I made up a new route, "Out near the pier and to the end of the end of Beach Ave" to get in a bit of 10K. I set up a steady and methodical pace and stuck to it. My splits were 8:57, 8:49, 8:46, 8:35, 8:48, 8:39 and 8:40 over the last 0.56 mile.
Run: 3.15 miles, 29.07, 9:14 pace, 47 feet elevation gain, 124/136 avg/max HR, 155/167 avg/max cadence, 36F, 64% RH, 16 mph W wind, wind chill 27F, cloudy
Shoes: Brooks Launch GTS8 blue - 70.81 miles
I made a Redbox reservation at the 7-11 on Lake Ave so I ran to get them of couse for my second run of the day. The ice on the LOSP Trail and sidewalks had melted a bit but I still needed to be careful. My splits were 9:41, 9:12, 8:58 and 8:19 over the last 0.15 mile.
