I ran 6 times this week, 21.21 miles.
I didn't bike indoors this week.
I didn't bike outdoors this week.
I took 60,144 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 984 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/4). There were more than a few days when a mile was all I could walk or limp.
Sunday, 3/5/2023
10846 steps, 45/143 resting/max HR, 173.4 pounds, 31 floors climbed
Run: 6.85 miles, 1:01:55, 9:02 pace, 129 feet elevation gain, 133/145 avg/max HR, 157/168 avg/max cadence, 34F, 86% RH, 7 mph SW wind, wind chill 28F, cloudy
Shoes: Brooks Launch GTS8 blue - 197.55 miles
I wanted a long run so I did my "Out by the pier and the end of Beach Ave" route. I struck up a nice and easy pace. My left hamstring was a mild nagging ache but I endured it. Everything was OK until mile 7.83. Then ... I took a corner on the sidewalk in the parking lot a bit too hard and drifted right into some snow right next to it. I slipped and fell onto my left hand, left forearm and left shoulder ... boom! I said " That sucked" and examined myself. Everything still worked so I got up and slowly walked until I had 7.85 miles. I take a few pictures of my left forearm and noticed that my left hand already had discoloration around the 4th and 5th knuckle. I went inside and told Christine. She bandaged me up and made some cinnamon buns. I've run on ice but I really should be more careful on parking lots! Anyway ... my run was OK. My splits were 9:01, 8:47, 9:18, 8:50, 9:02, 8:53 and 9:28.
Monday, 3/6/2023
6702 steps, 43/95 resting/max HR, 8:08 hours sleep, 175.1 pounds, 9 floors climbed
Walk: 1,52 miles, 21:40, 14:17 pace, 13 feet elevation gain, 78/102 avg/max HR, 120/132 avg/max cadence, 28F, 93% RH, 6 mph SW wind, wind chill 23F, cloudy
Shoes: Brooks Launch GTS8 blue - 199.07 miles
I didn't know how my body would react to a run just I opted for a nice and easy walk. I was about 30 minutes late so the sun was on the horizon when I got to Greenleaf Rd. It was quite pretty ... in a frosty early March way. My splits were 14:36 and 13:40 over the last 0.52 mile.
Tuesday, 3/7/2023
10227 steps, 40/135 resting/max HR, 7:43 hours sleep, 175.6 pounds, 19 floors climbed
Run: 4.16 miles, 36:52, 8:52 pace, 83 feet elevation gain, 124/138 avg/max HR, 158/193 avg/max cadence, 30F, 55% RH, 9 mph N wind, wind chill 23F, cloudy
Shoes: Brooks Launch GTS8 blue - 203.23 miles
I got out for a run on my "Out to the end of Beach Ave" route. I saw the full moon hanging in the western sky as soon as I stepped outside. It was quite striking. The N wind was very chilly and tried to get inside my head and make me turn around. It didn't succeed. My left hamstring was a bit cranky but I ignored it like I usually do. It was a bit better on the way back with the wind mostly at my back. My splits were 9:16, 8:59, 8:42, 8:40 and 7:57 over the last 0.16 mile.
Wednesday, 3/8/2023
6841 steps, 42/98 resting/max HR, 7:02 hours sleep, 175.5 pounds, 10 floors climbed
Walk: 1.5 miles, 21:31, 14:20 pace, 10 feet elevation gain, 79/91 avg/max HR, 117/127 avg/max cadence, 28F, 69% RH, 9 mph N wind, wind chill 20F, overcast
Shoes: Brooks Launch GTS8 blue - 204.73 miles
My left hip and hamstring were wonky so I knew a walk was wiser than a run. Some of my muscles were OK with the walk ... others not so much. I did warm up a bit after a 1/2 mile or so. My splits were 14:28 and 14:05 over the last 0.5 mile.
Thursday, 3/9/2023
7376 steps, 41/135 resting/max HR, 10:38 hours sleep, 175.8 pounds, 12 floors climbed
A day off with 2 runs. One was crappy full of a nagging ache in my left hamstring and the other was a better 5K with mind over muscle.
Run: 1.05 miles, 10:16, 9:45 pace, 23 feet elevation gain, 116/122 avg/max HR, 150/157 avg/max cadence, 30F, 69% RH, 8 mph N wind, wind chill 23F, cloudy
Shoes: Brooks Launch GTS8 blue - 205.78 miles
Run: 3.15 miles, 28:28, 9:02 pace, 29 feet elevation gain, 125/137 avg/max HR, 153/163 avg/max cadence, 34F, 64% RH, 7 mph NW wind, wind chill 28F, sunny
Shoes: Brooks Launch GTS8 blue - 208.93 miles
I just decided to get out before sunset and see what would happen. My left hamstring felt a bit better so I headed out to Dewey for an out and back. I found that a mid-foot strike felt better.. My splits were 9:19, 9:03, 8:47 and 8:40 over the last 0.15 mile. A negative split is always nice!
Friday, 3/10/2023
5739 steps, 42/91 resting/max HR, 8:29 hours sleep, 174.7 pounds, 8 floors climbed
Walk: 1.5 miles, 20:22, 13:34 pace, 18 feet elevation gain, 84/100 avg/max HR, 119 avg cadence, 28F, 86% RH, 8 mph E wind, wind chill 21F, cloudy
Shoes: Brooks Launch GTS8 blue - 210.43 miles
Another day off. I got up and out earlier. It was cold so I put on my usual warmer clothes. I struck up a brisk pace on my usual "Out to Ling Rd" route. My splits were 14:00 and 12:42 over the last 0.5 mile.
Saturday, 3/11/2023
12413 steps, 41/150 resting/max HR, 8:51 hours sleep, 175.7 pounds, 15 floors climbed
Today's race was the Runnin' of the Green, a Robin Hood Racing race. Today's race venue was the Mercantile on Main rather than the Blue Cross Arena where it had been held since I started racing it. I ran the old course 10 times (2007, 2011, 2012, 2013, 2015, 2016, 2017, 2018, 2019 and 2022). The new course and old course share the same 2 miles twice on the out and back route since it just started a bit north and didn't go as far into the U of R.
I parked at the Washington St parking garage and walked 3 blocks north to the new race venue. It was the old Sibley's building that I probably was last in when I was a kid to ride the monorail during Christmas. It was a bit noisy but I dropped off my drop bag and got out for a little warm up run.
Run: 0.90 mile, 8:35, 9:31 pace, 3 feet elevation gain, 121/130 avg/max HR, 153/161 avg/max cadence, 28F, 81% RH, 15 mph N wind, wind chill 17F, cloudy
Shoes: Brooks Launch GTS8 blue - 211.33 miles
I just ran a bit to warm up my legs and get used to the cold. I didn't get up as far in the start chute as far as I would have liked so I was a bit behind the 9:30 pace leader. And .... we were off!
Run: 5.1 miles, 42:33, 8:21 pace, 70 feet elevation gain, 142/154 avg/max HR, 162/174 avg/max cadence, 31F, 66% RH, 13 mph N wind, wind chill 22F, cloudy
Shoes: Brooks Launch GTS8 blue - 216.43 miles
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| Barb, Shawn, Boots and Ellen had been rooting for runners on Wilson Blvd for almost 20 years |
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| The sprint to the finish after passing Wendy Abbot, the 8:30 pace leader |
I had passed the 9:00 and 8:30 pace leaders. I was slowing down but I was still discouraged when the 8:30 pace leader passed me back. I kept her about 50 feet ahead of me. I saw familiar landmarks that I wanted to up my pace at ... Ford St bridge, I490 overpass and the Blue Cross Arena. I still had 0.5 mile to go ... turn right, turn left, turn right ... finish line about 2 blocks away ... I sped up to passed the 8:30 pace leader (Wendy Abbot) .... and done! I was spent!
I headed inside, got my drop bag with my dry clothes and had a green donut along with some apple cider. I did OK. My official time was 42:23, 352nd out of 1121, 3rd out of 19 in my M 65-69 age group, results link here.
