Sunday, 6/4/2023 to Saturday, 6/10/2023 - Charlie McMullen Mile

I walked 4 times this week, 6.66 miles.

I ran twice his week, 1.72 miles.

I biked 3 times this week, 38.20 miles

I took 38,876 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 1075 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/4/2023

1092 steps, 40/115 resting/max HR, 8:22 hours sleep, 177.2 pounds, 3 floors climbed

Ride: 15.50 miles, 1:11:07, 13.1/21.4 avg/max mph, 86 feet elevation gain, 102/117 avg/max HR, 26/32 avg/max respiration, 57/79 avg/max cadence, 54F, 67% RH, 7 mph NE wind,  cloudy

I got out early so I headed out on my longer "Out to East Manitou Rd and around" route. There was just a few cars out and only a couple bicyclists. No worries ... just a peaceful ride.

Monday, 6/5/2023

6942 steps, 52/90 resting/max HR, 7:51 hours sleep, 177.0 pounds, 10 floor climbed

Walk: 1.5 miles, 20:32, 13:41 pace, 49 feet elevation gain (really about 10), 85/93 avg/max HR, 118/174 avg/max cadence, 46F, 87% RH, 6 mph W wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 625.96 miles

I got out for a brisk pace walk on my usual "Out to Ling Rd" route. Why brisk? Well, it was 46F so I had to walk fast to warm up a bit. My splits were 13:48 and 13:27 over the last 0.5 mile.

Tuesday, 6/6/2023

6946 steps, 42/113 resting/max HR, 7:21 hours sleep, 176.8 pounds, 7 floors climbed

Bike: 11.47 miles, 53:06, 13.0/22.0 avg/max mph, 59 feet elevation gain, 99/113 avg/max HR, 24/31 avg/max respiration, 58/81 avg/max cadence, 54F, 82% RH, 6 mph W wind, cloudy

I got for a shorter ride on my "Out to Long Pond Rd and around" route. I had an off and on sharp shooting pain in my right knee for a mile or so but it went away. Gotta love those random pains ... NOT! The sunrise was quite nice.

Smoke from the wildfires in Canada drifted down and everything is weird. The colors are off and there is a smoky smell in the air. The air quality is definitely worse.

Wednesday, 6/7/2023

7943 steps, 43/95 resting/max HR, 176.4 pounds, 11 floors climbed

Walk: 2.15 miles, 30:32, 14:12 pace, 37 feet elevation gain, 86/100 avg/max HR, 116 avg cadence, 52F, 66% RH, 7 mph NW wind, overcast/smoky

Shoes: blue Brooks Launch GTS8 - 289.9 miles

The smoke smell is worse and the air quality is forecast to get worse this afternoon. I decided to walk but I did go down all the way to Beach Ave. My splits were 14:18, 14:06 and 14:08 over the last 0.15 mile.

The air quality did get worse in the early afternoon. It got up to around 210 (just into Very Unhealthly) according to airnow.gov. Syracuse was way worse at 380 at Hazardous. Many activities were cancelled or postponed. The Big Run 5K put on by Fleet Feet was postponed to Friday, 6/9.

Thursday 6/8/2023

2133 steps, 42/112 resting/max HR, 7:32 hours sleep, 175.0, 4 floors climbed

Bike: 11.23 miles, 51:22, 13.1/18.7 avg/max mph, 102/118 avg/max HR, 25/32 avg/max respiration, 57/72 avg/max cadence, 54F, 82% RH, 5 mph W wind, cloudy

The air quality was a lot better this morning. I got out on my "Out to Long Pond Rd and around" route. It was a bit chilly and I kind of regretted wearing shorts.

Well ... TFG (the former guy) was indicted in Miami over the documents (Confidential, Secret and TS/SCI (Top Secret/Sensitive Compartmented Information)) that he kept at Mar-A-Lago. I held a Secret clearance years ago and hold a current security clearance for L3Harris that helps me mange the printers at L3Harris. Those documents were NOT his. They belonged to the US government.

Tick, tock, MF. I will never forget 1/6 and I will never vote for a Republican ever again (not that I voted for one in recent memory). No one is above the law! And yes ... I voted for Hochul, Schumer and Morelle!

Friday, 6/9/2023

10578 steps, 42/154 resting/max HR, 7:53 hours sleep, 174.3 pounds, 6 floors climbed

Walk: 1.5 miles, 24:19, 16:12 pace, 20 feet elevation gain, 72/85 resting/max HR, 108/153 avg/max cadence, 52F, 94% RH, 6 mph WSW wind, cloudy

Shoes: blue Brooks Launch8  GTS - 291.30 miles

Just a slow walk pace this morning. My splits were 16:18 and 16:03 over the last 0.5 mile.

Run: 0.65 mile, 6:31, 9:57 pace, 0 feet elevation gain, 114/128 avg/max HR, 143/152 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 626.61 miles

Run: 1.07 mile, 8:04, 7:34 pace, 0 feet elevation gain, 144/162 avg/max HR, 159/168 avg/max cadence

Shoes: black Brooks Adrenaline GTSXX - 627.68 miles

Tonight was my 9th Charlie McMullen Mile (2012 - 5:52, 2013 - 6:25, 2014 - 6:12, 2015 - 6:21, 2017 - 6:36, 2018 - 6:34, 2019 - 7:09 and 2022 - 7:34). I still remember that 2012 race where I ran a 5:52. I led almost all the way. I was gassed and Wilt Alston passed me with 1/4 lap to go. I tried to catch up and was second by a step or two (I think 0.07 seconds). Since then I have gotten older and slower. My left hamstring didn't help me tonight.

And ... we were off! There were 11 of us in the Men 8+ race. I started slow and let about 8 runners ahead as I tried to feel out how my left hamstring felt. It was achy but it didn't get worse so I sped up. I passed runners in the next two laps until I was third (behind Greg Pickney and Bill Schleining). The bell lap ... Bill passed Greg and took the lead. I pushed and passed Greg. Then I took off after Bill with 1/4 lap to go. I tried to catch Bill all the way to the finish but finished about 20 feet behind him (0.73 second).  A very rough lap split from my Garmin map (which wss definitely not an oval) was: 2:08, 4:11 (2:03), 6:15 (2:04) and 8:04 (1:49). I finished in 8:03:00 officially according to Leone Timing, results cut and pasted here (a link here).

1

George Dieffenbach

8:12.63

5

2

Jim Palmeri

9:48.06

11

3

Jack Kasperski

8:20.12

6

4

Douglas DeWeaver

8:03.00

2

5

Greg Pinkney

8:04.69

3

6

Bill Schleining

8:02.27

1

7

Michael Reif

9:22.58

9

8

Andy Matzan

9:27.44

10

9

Eric Rueckwald

8:40.19

7

10

Mark Dey

8:12.26

4

11

Matt Ostrowski

8:41.98

8

I hung around and talked with runners that knew me (but I really didn't know their names) but went home when I started coughing a lot. My darling wife, Christine, says that I have exercise induced asthma. I probably do but it really doesn't manifest itself unless I really exert myself (like running a mile as fast as I can).

Saturday 6/10/2023

3562 steps, 41/86 resting/max HR, 8:36 hours sleep, 173.6 pounds, 7 floors climbed

Walk: 1.51 miles, 22:32, 14:57 pace, 3 feet elevation gain, 79/86 avg/max HR, 114/124 avg/max cadence, 57F, 94% RH, 5 mph SW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 629.19 miles

My left hamstring ached all night but I took it (and me) out for an achy walk on my usual "Out to Ling Rd" route. I am a creature of habit (and stubbornness). My splits were 14:54 and 15:04 on the last 0.51 mile.