I ran 6 times this week, 26.31 miles.
I didn't bike indoors this week.
I didn't bike outdoors this week.
I took 68.378 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 949 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/28). There were more than a few days when a mile was all I could walk or limp.
Sunday, 1/29/2023
7217 steps, 43/133 resting/max HR, 8:07 hours sleep, 177.8 pounds, 14 floors climbed
Run: 4.45 miles, 39:13, 8:49 pace, 65 feet elevation gain, 124/140 avg/max HR, 160/172 avg/max cadence, 36F, 69% RH, calm, cloudy
Shoes: Brooks Launch GTS8 blue - 75.26 miles
I got out for a run on my "Out near the pier and around" route. The LOSP trail had a bit of ice and I didn't want to risk the boardwalk in the Ontario Beach Park. The wind was calm for once which is very rare. My splits were 9:16, 8:42, 8:45, 8:44 and 8:20 over the last 0.45 mile.
Monday, 1/30/2023
4560 steps, 44/99 resting/max HR, 178.6 pounds, 14 floors climbed
Walk: 1.5 miles, 20:53, 13:55 pace, 13 feet elevation gain, 83/107 avg/max HR, 123/136 avg/max cadence, 27F, 74% RH, 6 mph N wind, wind chill 21F, cloudy
Shoes: Brooks Launch GTS8 blue - 76.76 miles
My running miles are at 92.68 for January with only 2 days to go to get to 100 miles. But my body aches were nagging me so I opted to go for a walk this morning. I had to drag myself out for that. It was a bit colder than yesterday with a chilly wind out of the north. I sped up once I warmed up a bit. My splits were 14:06 and 13:33 over the last 0.5 mile.
Tuesday, 1/31/2023
12547 steps, 42/174 restng/max HR, 8:05 hours sleep, 177.9 pounds, 24 floors climbed
Run: 5.55 miles, 50:13, 9:13 pace, 105 feet elevation gain, 157/182 avg/max HR, 161/171 avg/max cadence, 19F, 67% RH, 12 W wind, wind chill 8F, clear.
Shoes: Brooks Launch GTS8 blue - 82.31 miles
I went to bed early, set my alarm with Alexa for 5 AM ... and still didn't get out for my run until a bit after 6 AM. But I did get out for a shiver every other step run. The wind out of the west chilled my bones. I could have used a few more clothes like a balaclava, neck gaiter, Craft wind brief and ski mittens. I never really warmed up which is very rare. My splits were 9:28, 9:10, 9:02, 9:07, 9:21 and 9:10 over the last 0.55 mile.
It was the end of January so it's stat time!
I took 11 walks for 17.74 miles, 1.61 miles/walk.
I took 25 runs for 104.79 miles, 4.19 miles/run.
I ran 3 races in January:
1.1 - Freezeroo #2, 7.5 miles, 1:05:33, 8:39 pace, 79th out of 222, 1st out of 7 in my M 65-69 age group, 39F, 86% RH, 9 mph W wind, wind chill 33F, cloudy
1/7 - Freezeroo #3, 5 miles, 41:27, 8:17 pace, 54th out of 136, 1st out of 7 in my M 65-69 age group, 34F, 100% RH, 6 mph WNW wind, wind chill 29F, overcast with a bit of ice pellets
1/21 - Freezeroo #4, 4.87 miles, 40:08, 8:15 pace, 56th out of 147, 1st out of 8 in my M 65-69 age group, 30F, 85% RH, 7 mph WNW wind, wind chill 24F, overcast
I walked 283,449 steps in January.
2/1/2023
11948 steps, 41/130 resting/max HR, 8:08 hours sleep, 177.9 pounds, 19 floors climbed
Run: 4.45 miles, 41:00, 9:12 pace, 43 feet elevation gain, 123/134 avg/max HR, 160/171 avg/max cadence, 16F, 67% RH, 9 mph W wind, wind chill 5F, clear
Shoes: Brooks Launch GTS8 blue - 86.76 miles
A bone chilling wind this morning so I put on 100% of my cold weather running gear for a run on my "Out near the pier and around" route. I set up a steady pace. I was a bit cold at the start but I warmed up after a mile (or two). I had on the right amount of clothing ... I was not cold but I sure didn't sweat either! My splits were 9:26, 9:13, 9:06, 9:10 and 8:58 over the last 0.45 mile.
Thursday, 2/2/2023
12030 steps, 46/127 resting/max HR, 178.4 pounds, 19 floors climbed
Run: 3.16 miles, 30:08, 9:33 pace, 71 feet elevation gain, 118/129 avg/max HR, 156/165 avg/max cadence, 21F, 68% RH, 13 mph SW wind, wind chill 10F, cloudy
Shoes: Brooks Launch GTS8 blue - 89.92 miles
It was a bit warmer this morning. I wore the same clothing as yesterday so I was a bit overdressed on my shorter "Out to Mann Rd" route. I set up a really slow pace due to a nagging left hamstring ache that has bugged for a few weeks. My splits were 9:47, 9:28, 9:26 and 9:16 over the last 0.16 mile.
Friday, 2/3/2023
6250 steps, 6:58 hours sleep, 178.0 pounds, 12 floors climbed
Treadmill Walk: 1.5 miles, 22:00, 14:40 pace
Shoes: Brooks Launch GTS8 blue - 91.42 miles
A cold front came through overnight along with a bit of snow. The temperature was 8F with the wind chill at -8F so I opted to drive (yes, drive) to the fitness center and use the treadmill. It was warmer in there plus the footing was better and there were no plows.
Saturday, 2/4/2023
13826 steps, 41/136 resting/max HR, 7:38 hours sleep, 178.4 pounds, 22 floors climbed
Today's race was Freezeroo #5 out at Braddock Bay. The race venue is close (just drive west on the Parkway for 3 exits). I drove relatively slow when I left around 7:45 AM and got there at 8 AM. The KROC weather was 0F, 77% RH, 8 mph S wind, wind chill -12F, cloudy.
It was -2F according to my Garmin Venu so I brought out all my cold weather running gear. I dressed with 3 layers (long sleeve tech, Craft long sleeve, Brooks 1/4 zip long sleeve pullover) on top, Brooks tights and Craft wind briefs on the bottom, balaclava, GRTC neck gaiter, Brooks beanie, ski googles and ski mittens.
Run: 0.7 miles, 6:45, 9:34 pace, 36 feet elevation gain, 113/122 avg/max HR, 156/163 avg/max cadence
Shoes: Brooks Launch GTS8 blue - 92.12 miles
I got out for a little warm up run. It was enough to figure out that it was really cold but that I had on the right cold weather gear.
Run: 8 miles, 1:08:01, 8:30 pace, 67 feet elevation gain, 131/139 avg/max HR, 159/171 avg/max cadence
Shoes: Brooks Launch GTS8 blue - 100.12 miles
There seemed to be fewer runners that usual. I met up with Wilt who told me that he and I were crazy for being out racing and I laughed with him. And ... we were off!!! I started up slowly. I concentrated on a nice race pace. My finger tips were a bit cold in my ski mittens. The miles slowly clicked off. I slowly crept up on slower runners. I hiked up my sleeves bit at mile 4 since I was getting a bit warm. Mile 5 and 6 on Edgemere Drive were a bit chilly. The job past Edgemere Drive was a bit icy so I ran carefully. I struggled a bit getting back up to speed once I got back onto East Manitou Rd. A mile to go .... keep running .. into the park ... past the bend ... finish in sight ... no digital clock ... and done in 1:08:01 (1:07:58 officially). I was hungry so I had 3 Christmas cut-outs and half a bagel. I changed into a sweatshirt when I started to get chilled.
Another Freezeroo #5 in the books (my 10th, 4 at the Greece DPW and 6 at Braddock Bay). I did well. I was 27th out of 63, link here. I was 1st out of 3 in my M 65-69 age group, link here.
