I ran twice his week, 4.14 miles.
I biked twice this week, 28.56 miles
I took 46,446 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 1082 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/10). There were more than a few days when a mile was all I could walk or limp.
Sunday, 6/11/2023
1588 steps, 42/121 avg/max HR, 9:22 hours sleep, 174.3 pounds, 8 floors climbed
Bike: 13.29 miles, 1:00:23, 13.2/17.8 avg/max mph, 56 feet elevation gain, 107/128 avg/max HR, 26/34 avg/max respiration, 56/82 avg/max cadence, 63F, 68% RH, 3 mph SW wind, cloudy
A nice ride on my usual "Out to East Manitou Rd" route. I saw a swan nest that is right next to the road at the end of Edgemere Drive at East Manitou Rd. I mean 10 feet when I say next to Edgemere Drive.
I told my darling wife, Christine, how she could watch season 1 of Star Trek: Strange New Worlds for free off of YouTube, link here, and that season 2 was starting Thursday on Paramout+. Well ... she was watching S1:E1 within 1 hour. I got sucked into watching by S1:E2. We watched 6 episodes before we went to bed.
Monday, 6/12/2023
7711 steps, 43/97 resting/max HR, 7:24 hours sleep, 175.5 pounds, 7 floors climbed
Walk: 1.5 miles, 24:08, 16:07 pace, 14 feet elevation gain, 78/92 avg/max HR, 108/113 avg/max cadence, 63F, 83% RH, 12 mph SE wind, cloudy
Shoes: blue Brooks Launch GTS8 - 292.80 miles
I got out for a walk on my usual "Out to Ling Rd" route. Why so slow? Well ... I had to drag myself out of bed, get dressed and get outside. I just didn't have my usual gumption. My joints were tight so I struck up a "get it done" pace. My splits were 16:06 and 16:07 in the last 0.5 mile.
Tuesday, 6/13/2023
13934 steps, 42/157 resting/max HR, 6:14 hours sleep, 175.1 pounds, 17 floors climbed
Walk: 1.5 miles, 21:25, 14:16 pace, 22 feet elevation gain, 82/98 avg/max HR, 114/124 avg/max cadence, 54F, 94% RH, 6 mph SW wind, partly cloudy
Shoes: blue Brooks Launch GTS8 - 294.30 miles
I woke up at 4:48 AM and knew I wouldn't be able to get back to sleep so I just checked my email and Facebook until my alarm went off at 5:20 AM. I got up and out of bed, dressed and out for my usual "Out to Ling Rd" route. My joints were achy and my shoes were a bit bricky but I pushed up to a brisk pace. My splits were 14:15 and 14:18 over the last 0.5 mile.
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| Our Knockout Roses that I planted 2 years ago |
Tonight was the Run Our River 5K - June race down at Corn Hill Landing on the Genesee River. I got down to the race venue in 18 minutes and arrived a hour early. The weather conditions were 68F, 49% RH, 8 mph W wind, partly cloudy.
Run: 1.0 mile, 9:43, 9:41 pace, 7 feet elevation gain, 125/134 avg/max HR, 146/154 avg/max cadence
Shoes: black Brooks Adrenaline GTSXX - 630.19 miles
Run: 3.14 miles, 28:05, 8:56 pace, 10 feet elevation gain, 146/163 avg/max HR, 152/159 avg/max cadence
Shoes: black Brooks Adrenaline GTSXX - 633.33 miles
I took a 1 mile warm up run before the race. It told me that my left hamstring would ache. Oh well. I was there ... I was going to race and hope for the best. And ... we were off! I started farther back so it took 10 seconds to cross the line and I slowly broke into a slow race pace. My body ached and it didn't really get any better. Mile 1 ... mile 2 seemed forever and mile 3 took forever. I was a bit displeased to see the clock go past 28. And .... done!
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| A new Genesee River boar tour just south of the Freddie-Sue Bridge at Corn Hill Landing |
I was tired and took a very slow cool down walk out to the Freddie-Sue bridge. I was rested when a young lady came up to me and told me I kept a good pace for her to follow. I laughed and said "I'm glad I could help". I may be getting older (err ... more experienced) and slower but I am still out there. I still had to do a bit of grocery shopping at BJs and I was quite tired when I got home. It felt good to put my feet up and do my blog when it's still fresh in my mind.
All in all, I did the best I could with the body I had tonight. My official time was gun 28:17 and chip 28:03. I was 86th out of 144 and 6th out of 13 in my M 60-69 age group, results here. My splits were 8:50, 9:06, 8:58 and 8:15 over the last 0.14 mile.
Wednesday, 6/14/2023
6141 steps, 41/88 resting/max HR, 7:55 hours sleep, 174.0 pounds, 6 floors climbed
Walk: 1.5 miles, 22:44, 15:10 pace, 4 feet elevation gain, 78/88 avg/max HR, 112/118 avg/max cadence, 57F, 88% RH, 8 mph ESE wind, light mist
Shoes: blue Brooks Launch GTS8 - 295.80 miles
There was a really light mist and it was damp outside this morning. I struck up a normal walking pace on my "Out to Ling Rd" route. My splits were 15:18 and 14:55 over the last 0.5 mile.
Thursday, 6/15/2023
4129 steps, 43/117 resting/max HR, 7:00 hours sleep, 175.5 pounds, 9 floors climbed
Bike: 13.27 miles, 1:02:50, 12.7/18.3 avg/max mph, 102/120 avg/max HR, 26/33 avg/max respiration, 61/82 avg/max cadence, 59F, 82% RH, 10 mph W wind, cloudy
I needed to bike more than run so I rode my bike. It looks a bit windy outside and it was on the way out to East Manitou Rd but I did have a nice tailwind on the way back.
Friday 6/16/2023
4814 steps, 43/98 resting/max HR, 9:05 hours sleep, 176.1 pounds, 9 floors climbed
Walk: 1.5 miles, 20:18, 13:32 pace, 11 feet elevation gain, 91/101 avg/max HR, 119/130 avg/max cadence, 59F, 82% RH, 10 mph W wind, cloudy
Shoes: blue Brooks Launch GTS8 - 297.30 miles
I upgrade our Echo Show 5s in the bedrooms to Echo Snow 8s and the Echo Show 8 to a Echo Show 10 yesterday. Well ... I forgot to set a new weekday alarm for 5:20 AM and slept until 6:40 AM. Opps! I got out after work for a brisk walk. My splits were 13:37 and 13:23 over the last 0.5 mile.
Saturday, 6/17/2023
8129 steps, 42/104 resting/max HR, 6:39 hours sleep, 175.0 pounds, 11 floors climbed
Walk: 1.5 miles, 20:59, 14:00 pace, 17 feet elevation gain, 96/110 avg/max HR, 115/128 avg/max cadence, 54F, 94% RH, calm, partly cloudy
Shoes: blue Brooks Launch GTS8 - 298.80 miles
I woke at 5 AM, a full hour before my alarm at 6 AM. I tried to go back to sleep but gave up at 5:11 AM. I was up, dressed and out at 6 AM for another brisk walk and a nice sunrise! My splits were 13:58 and 14:03 over the last 0.5 mile.
My oldest son, Micheal, needed to empty out his storage unit at Graybill in Newark. Its monthly rent was being doubled at the end of the month. I picked up a 15 foot UHaul outside of Palmyra at 8:30 AM and drove out to Graybill. We emptied out the storage unit, swept it out and loaded it into the UHaul. Then it was out to K&D Disposal to get rid of what he didn't want for $0.20 per pound. Then I drove back to drop off the UHaul. All easy-peasy and done before 11:30 AM. Michael wasn't feeling well and barely got done with a bit of grocery shopping at Walmart. I helped him with his groceries, talked a bit and was back up to Rochester by 3 PM.
There was a Rochester Runner of the Year race, the Stache Dash 5K, out in Canandaigua at 6 PM. I had raced it last year. I was not a fan of the course which went back and forth across a road along Canandaigua Lake along with a paved path, crushed stone and sidewalk. I heard several drivers curse at us as we ran and caused them to sit in stopped traffic. I was also definitely not a fan of the idea of paying $35 plus the Runsignup fee. So I stayed home.
