I ran 4 times this week, 12.09 miles.
I didn't bike this week.
I took 48,671 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.
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 1061 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/20). There were more than a few days when a mile was all I could walk or limp.
Sunday, 5/21/2023
16707 steps, 45/154 avg/max HR, 7:54 hours sleep, 175.9 pounds, 34 floors climbed
Today's race was the Lilac 10K. I have a "love-hate" relationship with this course. It has a very gradual downhill almost 2 miles from the start to Monroe Ave and then the same very gradual uphill 1.5 miles from Hemmingway Drive back to the start/finish line. But ... I keep coming back since today was my 11th Lilac 10K. I did what I usually do ... head out around 8 AM, drive down the I-390S exit to Elmwood Ave, pay $5 to park at the Al Sigl Center and walk through Highland Park to the start/finish line. I knew that my left hamstring would hamper me but I signed up ... so I ran. The weather conditions were 55F, 74% RH, 10 mph W wind, partly cloudy. I'm very sure that it warmed during the hour that I was out on the course.
Run: 0.5 mile, 4:59, 9:55 pace, 26 feet elevation gain, 102/121 avg/max HR, 146/154 avg/max cadence
Shoes: black Brooks Adrenaline GTSXX - 603.57 miles
Run: 6.29 miles, 57:56, 9:12 pace, 119 feet elevation gain, 142/159 avg/max HR, 154/170 avg/max cadence
I got out for a little 0.5 mile warm up run ... which told me that my left hamstring was still wonky. Oh well. It was too late to back out now ... not that I was going to. I lined up farther back I usually do since I knew that my pace was going to be slower.
Shoes: black Brooks Adrenaline GTSXX - 609.86 miles
And ... we were off! I was caught up with a lot of slower runners but my left hamstring ached so I couldn't pass almost anyone. My mind would see avenues where I could speed up and get out of the pack but I couldn't. It was a bit frustrating. But ... the pack opened up eventually. I ran OK but slower until mile 4. I got tired and started to take tiny walk breaks. I did the best I could to keep running. I was happy when I saw that the clock was below 58 minutes. And ... done!
I survived
I was tired and got some water. I took some picture of lilacs and then made my way back to the Trax slowly. I picked up a lot of free samples along with a free coffee and donut from Dunkin'.
I did OK. My gun and chip time was 58:25 and 57:52, respectively. My results were here. I was 355th out of 673, 12th out of 26 in my M 65-59 age group.
I relaxed by watching the final round of the PGA Championship which was held at Oak Hill in Pittsford NY. I got a bit more exercise by doing 4 loads of laundry. My darling wife, Christine, was feeling poorly.
Monday, 5/22/2023
5693 steps, 43/96 avg/max HR, 7:13 hours sleep, 176.1 pounds, 8 floors climbed
Walk: 1.5 miles, 21:13, 14:10 pace, 43 feet elevation gain (it's usually 10 or less), 82/95 avg/max HR, 119/126 avg/max cadence, 48F, 71% RH, 9 mph ENE wind, wind chill 45F partly cloudy
Shoes: blue Brooks Launch8 GTS - 283.15 miles
I got out for a walk on my usual "Out to Ling Rd" route. My joints were a bit stiff. My clothing choice of shorts, a long sleeve tech shirt and light running gloves were a bit light for the 45F wind chill which did entice me to walk faster.
Tuesday, 5/23/2023
5001 steps, 43/97 avg/max HR, 8:06 hours sleep, 176.2 pounds, 15 floors climbed
Walk: 1.5 miles, 20:58, 13:59 pace, 10 feet elevation gain, 82/94 avg/max HR, 115/132 avg/max cadence, 45F, 81% RH, calm, sunny
Shoes: blue Brooks Launch8 GTS - 284.65 miles
I had to dig for motivation this morning. I so wanted to stay in bed and just bag it but I did what I do ... get up, get dressed and get outside. It was chilly so I went back to get my heavy running gloves and Brooks beanie. The forecast was for a high of 77F this afternoon but it was only 45F when I stepped outside. I struck up a brisk walking pace. My splits were 14:07 and 13:40 over the last 0.5 mile.
Wednesday, 5/24/2023
3496 steps, 42/118 avg/max HR, 8:41 hours sleep, 175.3 pounds, 9 floors climbed
Walk: 1.5 miles, 19:10, 12:45 pace, 7 feet elevation gain, 89/122 avg/max HR, 125/154 avg/max cadence, 59F, 77% RH, 8 mph SW wind, cloudy
Shoes: blue Brooks Launch8 GTS - 286.15 miles
I had trouble getting motivated this morning again. I struck up an easy walking pace out to Ling Rd and an easy trot on the way back. I wanted to see if my left hamstring was OK with that ... it really wasn't. So ... I had signed up for the Dirt Cheap Trail Race series a few months back in a weak moment. The first race is tonight at Durand Eastman Park. What do I do? Run? I have trouble extending my left leg ... which is bad if you are going up a hill or over a tree root.
Well ... I decided not to run DCTR #1. I didn't want and years ago I would have gone no matter what. But I am wiser (I think) and wanted to be able to walk on Thursday.
Thursday, 5/25/2023
7282 steps, 41/127 avg/max HR, 9:13 hours sleep, 175.5 pounds, 12 floors climbed
Run: 2.15 miles, 21:03, 9:46 pace, 41 feet elevation gain, 120/131 avg/max HR, 149/156 avg/max cadence, 37F, 87% RH, 7 mph N wind, wind chill 33F, sunny
Shoes: black Brooks Adrenaline GTSXX - 612.01 miles
I dragged myself out for an achy run on my "Out to Beach Ave". Yes, my left hamstring was achy. Ugh! It was chilly but I wore shorts, my Brooks 1/4 zip long sleeve pullover, heavy running gloves and myBrooks beanie. My splits were 10:02, 9:38 and 9:02 over the last 0.15 mile.
Friday, 5/26/2023
5304 steps, 42/102 resting/max HR, 7:39 hours sleep, 175.8 pounds, 8 floors climbed
Walk: 1.5 miles, 21:21, 14:15 pace, 10 feet elevation gain, 85/111 avg/max HR, 117/127 avg/max cadence, 37F, 93% RH, 7 mph SW wind, wind chill 33F, sunny
Shoes: black Brooks Adrenaline GTSXX - 613.51 miles
I had to drag myself out again (a thing lately) for a brisk walk on my "Out to Ling Rd" route. It was chilly (another thing lately in late May) but I wore shorts and the same top as yesterday. My splits were 14:21 and 14:05 over the last 0.5 mile.
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| Jim Montanus, https://www.montanusphotography.com |
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| A Facebook picture grab |
Saturday, 5/27/2023
5188 steps, 41/148 resting/max HR, 8:27 hours sleep, 174.3 pounds, 11 floors climbed
Run: 3.15 miles, 29:26, 9:20 pace, 57 feet elevation gain, 132/152 avg/max HR, 150/166 avg/max cadence, 45F, 87% RH, 7 mph W wind, wind chill 41F, sunny
Shoes: black Brooks Adrenaline GTSXX - 616.66 miles
I really, really thought about heading down to MCC for the Steven Derks Memorial 5K. But ... I knew my body wasn't up to a 5K at race pace (or at least one that I would want to race). So ... I headed out for a 5K by myself. It was a bit warmer so I wore shorts and a long sleeve tech. Yes ... my left hamstring ached. But ... it ached a bit less as I kept running ... so I kept running until I got done. My splits were 9:44, 9:21, 9:04 and 8:32 over the last 0.5 mile. Yes ... a negative splits but an achy one with no joy from the aches the entire way. And yes ... I checked the results and I would have won my M 65-69 age group if I had run the race. But ... you have to put your toe to the starting line and earn it .. it is not given.
