Sunday, 4/9/2023 to Saturday, 4/15/2023 - Run Our River 5K - April

I walked 5 times this week, 7.2 miles.

I ran twice this week, 4.13 miles.

I biked once this week, 13.33 miles.

I took 43,609 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 have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 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 1019 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/9/2023

4427 steps, 42/94 avg/max HR, 8:43 hours sleep, 176.1 pounds, 11 floors climbed

Walk: 1.5 miles, 23:10, 15:28 pace, 10 feet elevation gain, 79/92 avg/max HR, 110 avg cadence, 30F, 86% RH, 5 mph SW wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 565.82 miles

It was still cold so I wore my tights and usual running attire. I wanted to run but my left hip/hamstring didn't feel like it so I struck up a normal walking pace. I just didn't have the mojo for my usual brisk pace on my usual "Out to Ling Rd" route. My splits were 15:28 and 15:28 over the last 0.5 mile.

Monday, 4/10/2023

8317 steps, 43/104 avg/max HR, 6:43 hours sleep, 176.4 pounds, 9 floors climbed

Walk: 1.5 miles, 21:07, 14:03 pace, 10 feet elevation gain, 90/109 avg/max HR, 114/126 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear

Shoes: blue Brooks Launch GTS8 - 250.58 miles

It was still cold at 6AM so I put on my usual tights and cold weather attire. I didn't try to run and did a somewhat brisk walk on my usual "Out to Ling Rd" route. The birds were chirping and the daffodils were already in bloom alongside the condos on Greenleaf Rd. My splits were 14:13 and 13:44 over the last 0.5 mile.

I hemmed and hawed about signing up for the 2023 Run Our River 5K series again ... I signed up. I hope that my left hip/hamstring likes it. I hope running a monthly 5K for the next 6 months will give me the impetus to find a way to get past this.

Tuesday, 4/11/2023

11163 steps, 46/154 avg/max HR, 176.6 pounds, 18 floors climbed

Walk: 1.5 miles, 23:48, 15:52 pace, 10 feet elevation gain, 77/87 avg/max HR, 110 avg cadence, 45F, 53% RH, 8 mph SW wind, wind chill 41F, cloudy

Shoes: blue Brooks Launch GTS8 - 252.08 miles

It was a bit warmer but it was still tights and a couple of tech shirts for me on my usual "Out to Ling Rd" walk. I stuck up a normal pace and enjoyed hearing the birds chirping. My splits were 15:55 and 15:47 over the last 0.5 mile.

I tried to stay quiet but I could only think of my Run Our River 5K in the evening. I could feel a slight twinge of left hamstring when I moved. But ... a race was to be run. So I changed, got dressed and got down to the Corn Hill Landing Plaza around 5:20 PM. The race didn't start until 6:15 PM so I had plenty of time to stretch a bit. The weather conditions were 70F, 26% RH, 25 mph W wind and cloudy. 

Run: 1.0 mile, 10:02, 9:59 pace, 16 feet elevation gain, 123/135 avg/max HR, 145/153 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 566.82 miles

I got out for a really nice and easy run to see how my left hip/hamstring would react to running since I hadn't run in 4 days. I found that I could run but it would be a bit painful or achy.

Run: 3.13 miles, 27:39, 8:40 pace, 43 feet elevation gain, 144/157 avg/max HR, 155/165 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 569.95 miles

Well ... we were off! I slowly built up a slow race pace. I held myself and largely resisted the urge to pass slower runner (or at least slower that I could have). The miles passed. The ache in my left hip/hamstring prevented me from enjoying the race. I simply endured and hoped the race would end ... some day. I did hike up the pace a little bit by the end. 

And ... done! I stretched after the race more than I usually do. I didn't stick around long and just headed home.

I did better than I thought I would. I officially finished in 28:32, 60th out of 118 and 3rd out of 10 in my M 60-69 age group, link here. My splits were 9:00, 8:59, 8:35 and 8:11 over the last 0.11 mile. So ... a somewhat cautious negative split.

Wednesday, 4/12/2023

5495 steps, 43/99 avg/max HR, 9:58 hours sleep, 174.8 pounds, 3 floors climbed

Walk: 1.2 miles, 18:25, 15:27 pace, 7 feet elevation gain, 81/90 avg/max HR, 112/118 avg/max cadence, 72F, 41% RH, 13 mph W wind, sunny

Shoes: black Brooks Adrenaline GTSXX - 571.15 miles

My body needed to sleep in yesterday and it felt weird not getting out before sunrise. I knew that life would get in the way after work so I got out during lunch and walked my "Around B601" route at L3Harris B601. It was a beautiful day! My splits were 15:23 and 14:56 over the last 0.2 mile.

I tried to get my bicycle ready for riding but I came up short I charged all the electronics (headlight, taillight, Edge 530, pedals, radar and helmet) but the front derailleur wouldn't move the chain up to the biggest gear. I tried to adjust with the two screws near it but I made it worse instead. So .. I will have to take it somewhere to get it fixed. Insert unhappy face!

Thursday, 4/13/2023

4483 steps, 46/95 avg/max HR, 176.3 pounds, 6 floors climbed

Walk: 1.5 miles, 21:35, 14:23 pace, 8 feet elevation gain, 86/97 avg/max HR, 115/125 avg/max cadence, 63F, 48% RH, 13 mph WSW wind, clear

Shoes: blue Brooks Launch GTS8 - 253.58 miles

I got up just before Alexa's 5:30 AM alarm, got dressed and got out for my usual walk on my "Out to Ling Rd" route. The half moon hanging in the southeastern sky was pretty. I just put my Noxgear Tracer360 vest and didn't use any headlamps! My splits were 14:32 and 14:06 over the last 0.5 mile. 

Friday, 4/14/2023

7016 steps, 47/114 avg/max HR, 7:35 hours sleep, 176.1 pounds, 6 floors climbed

Walk: 1.5 miles, 22:44, 15:10, 22 feet elevation gain, 93/107 avg/max HR, 112 avg cadence, 54F, 67% RH, 8 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 572.65 miles

I tried to run again this morning but I had aches and pains in both hips so I walked my usual "Out to Ling Rd" route. I did enjoy the birds chirping and the colorful sunrise in the eastern sky though. My splits were 15:21 and 14:47 over the last 0.5 mile.

I had takeny my bicycle back from Bert's Bike during the afternoon. I had taken it in yesterday to get its front derailleur fixed. They replaced a cable and adjusted it. It worked a lot better.

Saturday, 4/15/2023

2708 steps, 44/119 resting/max HR, 7:47 hours sleep, 176.2 pounds, 2 floors climbed

Bike: 13.33 miles, 56:52, 40 feet elevation gain, 14.1/21.4 avg/max mph, 110/125 avg/max HR, 27/36 avg/max respiration, 58/77 avg/max cadence, 66F, 46% RH, calm, partly cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was 66F at the KROC airport but 56F up on Lake Ontario. I wore more clothes since I don't warm up during a ride: Brooks tights, a long sleeve tech, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I was a bit cold even so for a while.