Sunday, 2/12/2023 to Saturday, 2/18/2023 - Freezeroo #6

I walked twice this week, 3.01 miles.

I ran 5 times this week, 17.65 miles.

I didn't bike indoors this week.

I didn't bike outdoors this week.

I took 49,249 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.

BTW, I am on a 963 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/12/2023

7726 steps, 43/139 resting/max HR, 9:05 hours sleep, 174.8 pounds, 21 floors climbed

Run: 4.45 miles, 40:05, 9:00 pace, 68 feet elevation gain, 126/141 avg/max HR, 153/167 avg/max cadence, 39F, 52% RH, 7 mph WSW wind, wind chill 35F, sunny

Shoes: Brooks Launch GTS8 blue - 132.68 miles

I got out a bit late for my run. It was above 40F (or close enough) so I wore shorts, my Brooks 1/4 zip long sleeve pullover, my Brooks beanie and heavy running gloves. I went out on my rarely used "Out to Dewey Ave and around" route backwards. I stuck up an easy pace and held it. My splits were 9:19, 9:06, 8:55, 8:58 and 8:25 over the last 0.45 mile.

Monday, 2/13/2023

5950 steps, 44/96 resting/max HR, 6:35 hours sleep, 176.6 pounds, 11 floors climbed

Walk: 1.5 miles, 22:02, 14:41 pace, 10 feet elevation gain, 77/90 avg/max HR, 119/128 avg/max cadence, 25F, 86% RH, 5 mph SW wind, wind chill 25F, clear

Shoes: Brooks Launch GTS8 blue - 134.18 miles

I was up late winding down from watching the Super Bowl last night so I slept in until 6 AM. I needed a walk after 6 run days in a row. It was chilly so it was back to my Brooks tights, Craft baselayer and the usual running gear. I didn't really walk fast but I didn't dawdle either. My splits were 15:05 and 13:55 over the last 0.5 mile. 

Tuesday, 2/14/2023

3491 steps, 41/91 resting/max HR, 8:08 hours sleep, 177.7 pounds, 10 floors climbed

Walk: 1.51 miles, 20:57, 13:53 pace, 49 feet elevation gain, 83/93 avg/max HR, 122/132 avg/max cadence, 28F, 93% RH, 3 mph SW wind, clear

Shoes: Brooks Launch GTS8 blue - 135.69 miles

I woke up with a left Achilles ache that made me hobble down the stairs. I wanted to run but I felt that a walk would be a better option. I dressed a bit warmer since I was walking. However, the ache went away as soon as I started walking. So I set up a brisk walk pace. My splits were 13:57 and 13:44 over the last 0.51 mile.

Wednesday, 2/15/2023

6299 steps, 43/130 resting/max HR, 8:01 hours sleep, 177.5 pounds, 14 floors climbed

Run: 3.15 miles, 29:51, 9:28 pace, 122/134 avg/max HR, 154/165 avg/max cadence, 52F, 37% RH, 17 mph S wind, cloudy

Shoes: Brooks Launch GTS8 blue - 138.84 miles

I dragged my achy left Achilles tendon out for a slow run on my rarely used "Out to Clematis St" route. It was warm (so very strange for mid February) so I wore shorts, a long sleeve tech and light running gloves. My splits were 9:51, 9:31, 9:11 and 8:31 over the last 0.15 mile. A negative split is easier when you start off slow.

Thursday, 2/16/2023

11800 steps, 41/135 resting/max HR, 7:55 hours sleep, 176.5 pounds, 21 floors climbed

Run: 4.65 miles, 42:00, 9:02 pace, 64 feet elevation gain, 125/137 avg/max HR, 158/168 avg/max cadence, 43F, 70% RH, 8 mph W wind wind chill 39F, cloudy

Shoes: Brooks Launch GTS8 blue - 143.49 miles

I stretched my left Achilles tendon before I got outside. It seemed to help a bit. I thought about my 5K route by stretched it to my "Out by the pier and aournd" route. My splits were 9:30, 8:56, 8:58, 9:05 and 8:28 over the last 0.65 mile.

Friday, 2/17/2023

3536 steps, 42/93 resting/max HR, 6;39 hours sleep, 178.7 pounds, 8 floors climbed

Walk: 1.5 miles, 20:51, 13:53 pace, 8 feet elevation gain, 84/98 avg/max HR, 121/132 avg/max cadence, 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast

Shoes: Brooks Launch GTS8 blue - 144.99 miles

It was a bit warmer but windy when I stepped outside this morning. I took a walk instead of a run since I have Freeezeroo #6 on Saturday morning. I started out slow and then picked up the pace when I warmed up. My splits were 14:05 and 13:33 over the last 0.5 mile.

Saturday, 2/18/2023

10447 steps, 40/147 resting/max HR, 8:24 hours sleep, 177.8 pounds, 26 floors climbed

Today's race was Freezeroo #6, the last race in the 6 race 2022-2023 series. The race venue was the "White House" on Lake Rd near Holt Rd in Webster. I arrived around 55 minutes before the race start so I got a parking spot near the door. It was a nice day in Webster: 32F, 93% RH, 9 mph NNE wind, wind chill 25F, overcast.

Run: 1.05 miles, 9:48, 9:18 pace, 43 feet elevation gain, 118/129 avg/max HR, 152/159 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 146.04 miles

Run: 4:34 miles, 36:00, 8:18 pace, 123 feet elevation gain, 139/152 avg/max HR, 162/172 avg/max cadence

Shoes: Brooks Launch GTS8 blue - 150.38 miles

I got out for a nice warm up run to get my legs warmed up. Then I slowly walked over to the race start. I had found out that we were going to race the course counter-clockwise instead of clockwise. I checked my running speadsheet and found that I have run this route 7 times CW (Polar Cat 2010 and 2011 and Freezeroo 2017, 2018, 2019, 2020 and 2021). So ... finally we ran it the safer way!!!

And ... we were off! It felt weird at first ... the short uphill and long slight downhill in the first 1/2 mile were now the opposite ... along with everything else in the route. I had a very mild left hamstring ache that I ignored so I ran onward. The wind was cold until I warmed up. The second loop was just like the first. I held on like I usually do ... and done! My splits were 8:25, 8:16, 8:29, 8:06 and 8:03 over the last 0.35 mile. 

A nice, chilly and a bit chilly day on Lake Ontario in Webster

I ambled back into the "White House" and ate a piece of pizza and a donute while I waited around for the series awards. I sat with Prem Kumar and his son Ravi, Andy Ciaio and his wife Laura, Heather Patterson and Liz Matthews. We gathered a lot of awards since we all are a bit fast in our respective age groups. I did OK. I was 48th out of 120, overall results here. I was 1st out of 8 in my M 65-69 age group, link here. I was 1st out of 7 in my series M 65-69 age group, link here. I received an envelope with $25 in it.