I ran 4 times his week, 11.69 miles.
I biked twice this week, 26.60 miles
I took 53,067 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 1089 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/17). There were more than a few days when a mile was all I could walk or limp.
Sunday, 6/18/2023
1478 steps, 41/109 resting/max HR, 9:09 hours sleep, 175.0 pounds, 4 floors climbed
BIke: 15.10 miles, 1:18:17, 11.7/28.2 avg/max mph, 186 feet elevation gain, 95/121 avg/max HR, 23/32 avg/max respiration, 57/105 avg/max cadence, 55F, 88% RH, 6 mph SW wind, sunny
I went to bad last night at 8:44 PM and was asleep by 9 PM ... believe it or not! It was still light out for heaven's sake! But ... I was tired. Too many nights of 6 hours of sleep caught up to me. But ... I woke up at 5 AM, lol! I waited until it got light outside and a bit longer before I got up, got dressed and got out on my bike. I took my 2 RedBox DVDs (65 and Renfield) back to the 7-11 on Lake Ave and then headed out Beach Ave to Island Cottage to Janes Rd and also to Latta Rd. It was a bit longer that I expected ... just a bit over 15 miles. I tried to get a picture of a blue heron but it got spooked and flew away as I crept back to get a view of it. Oh ... I found that the squeaking on my bike was caused by the chain. I cured it by applying a liberal amount of bike oil.
Monday, 6/19/2023
6397 steps, 43/135 resting/max HR, 11:44 hours sleep, 173.6 pounds, 15 floors climbed
Walk: 1.05 miles, 15:22, 14:35 pace, 12 feet elevation gain, 113/121 avg/max HR, 111/122 avg/max cadence, 57F, 94% RH, calm, partly cloudy
Shoes: black Brooks Adrenaline GTSXX - 636.48 miles
Run: 1.05 miles, 9:49, 9:20 pace, 33 feet elevation gain, 134/149 avg/max HR, 149/160 avg/max cadence, 63F, 83% RH, 3 mph E wind, sunny
Shoes: black Brooks Adrenaline GTSXX - 637.53 miles
Walk: 1.05 miles, 16:00, 15:15 pace, 41 feet elevation gain, 101/137 avg/max HR, 110/121 avg/max cadence, 66F, 73% RH, 5 mph SE wind, sunny
Shoes: black Brooks Adrenaline GTSXX - 638.58 miles
I wanted to run since it had been a week since my last run. But ... I started up a run and it was painful. The thought of running for a 5K or even 2 miles seemed much so I deleted the Garmin track and started over with a walk. Then I thought ... why not a Walk / Run / Walk? So ... I did that instead. The run was still a lot achy and a bit painful but I got it done.
Tuesday, 6/20/2023
5448 steps, 42/105 resting/max HR, 9:04 hours sleep, 176.0 pounds, 2 floors climbed
Bike: 11.50 miles, 55:23, 12.5/19.9 avg/max mph, 79 feet elevation gain, 96/109 avg/max HR, 24/30 avg/max respiration, 55/71 avg/max cadence, 63F, 83% RH, 7 mph ENE wind, cloudy
What seemed to be a flock of birds chirping outside my window last night woke me up around 4:30 AM. I tried to go back to sleep but couldn't. So ... I caught up on email and Facebook for a bit. I got up, dressed, out and on my bicycle by 6 AM. I chose my shorter "Out to Long Pond Rd and around" route. I am glad I did. My right thigh seemed a bit off and I was a bit tired.
Wednesday, 6/21/2023
11074 steps, 40/147 resting/max HR, 8:16 hours sleep, 174.6 pounds, 26 floors climbed
Run: 3.15 miles, 29:18, 9:17 pace, 58 feet elevation gain, 132/151 avg/max HR, 152/163 avg/max cadence, 57F, 94% RH, calm, mostly sunny
Shoes: black Brooks Adrenaline GTSXX - 639.63 miles
I probably shouldn't have run but ... I did. Yes ... it was an achy and mostly unenjoyable run but ... it was a run. There was a nice sunrise over Lake Ontario and the waves were calm. Very peaceful while I was probably grimacing on the Secret Sidewalk. My splits were 9:39, 9:21, 9:00 and 8:29 over the last 0.15 mile. OK ... it was a negative split so ... yay?
Thursday, 6/23/2023
4609 steps, 41/120 resting/max HR, 7:55 hours sleep, 175.8 pounds, 5 floors climbed
Bike: 13.30 miles, 59:43, 13.4/22.4 avg/max mph, 57 feet elevation gain, 101/126 avg/max HR, 26/37 avg/max respiration, 57/81 avg/max cadence, 61F, 82% RH, calm, mostly cloudy
I went to bed early again and got about 7 hours of sleep. I was awake at 4:50 AM though ... so I was up, dressed and out on my bicycle before 6 AM. I chose my usual "Out to East Manitou Rd" route along the 3 ponds on Edgemere Drive and Lake Ontario on the other. I do love that route!
Friday, 6/23/2023
5386 steps, 45/99 resting/max HR, 7:23 hours sleep, 175.2 pounds, 8 floors climbed
Walk: 1.65 miles, 24:18, 14:43 pace, 20 feet elevation gain, 84/95 avg/max HR, 113/131 avg/max cadence, 70F, 73% RH, 3 mph SE wind, cloudy
Shoes: black Brooks Adrenaline GTSXX - 641.28 miles
I had a few weird pains when I was walked around before I got up, dressed and out. I chose a walk on my "Out to Ling Rd" route since I am signed up for the Harborfest 10K. I am seriously considering dropping to the 5K but I am waiting for an Amazon delivery before I make up my mind.
Oh ... a look at my running spreadsheet showed me that my Walk/Run/Bike streak (greater than 1 mile) was 3 years (1095 days) old today! Let's see ... 396 walks for 600.26 miles, 1.52 miles/walk; 17 snowshoes for 32.58 miles, 1.92 miles/snowshoes; 514 runs for 1907.66 miles, 3.71 miles/run; 3 treadmils for 3.5 miles, 1.17 miles/treadmill; 273 bikes for 3538.64 miles, 12.96 miles/bike and 5 indoor bikes for 28 miles, 5.6 miles/indoor bike. There have been 1208 activities for 6110.63 miles. One mile was the most I could do more than a few days during the past 3 years. I have fought more than a few injuries. It's been a left hamstring issue for the past few months.
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| Letter doesn't work so well in a selfie |
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| A straight on picture so it can be read |
Double oh ... my Amazon delivery this evening at 7:13 PM was a 12D pair of Brooks Glycerin GTS20 shoes. The Glycerin GTS20 has more cushioning than the Brooks Adrenaline GTS so maybe just maybe it will help my running exploits. Hmm ... I am signed up for the Harborfest 10K tomorrow morning!
Saturday, 6/24/2023
18675 steps, 41/152 resting/max HR, 10:13 hours sleep, 171.8 pounds, 24 floors climbed
Well ... my plan was to walk to the Harborfest 10K, do a warm up run, run the Harborfest 10K and then walk home. I did but it was ... well ... ill-advised at best and stupid at worst.
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| A brand new pair of Brooks Glycerin GTS20 shoes with 0.0 miles |
Walk: 1.5 miles, 23:30, 15:39 pace, 13 feet elevation gain, 84/98 avg/max HR, 108/116 avg/max cadence, 66F, 100% RH, 7 mph W wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 1.5 miles
A walk up to the Harborfest 10K held at Ontario Beach Park seemed like a good idea. It was only 1.5 miles away. Easy-peasy, right?
Run: 1.01 miles, 9:08, 9:04 pace, 19 feet elevation gain, 128/137 avg/max HR, 148/160 avg/max cadence, 68F, 94% RH, 6 mph W wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 2.51 miles
Run: 6.48 miles, 1:07:48, 10:30 pace, 179 feet elevation gain, 136/157 avg/max HR, 141/168 avg/max cadence, 68F, 94% RH, 6 mph W wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 8.99 miles
Well ... I took a 1 mile warm up run. My left hamstring ached. Somehow I doubted that it would get much better. I met with Andy and Laura Ciaio before the start. I hadn't seen them in a while. Andy said that he was going to draft off me and Laura told me that she would probably be behind me somewhere (neither were correct).
And ... we were off! A Facebook link to the 10K start is here (I'm not sure if it will work but I come along in a orange shirt at 24 seconds). I started slow and everything was OK for a mile. Then ... I just lost all pep. It was oppressively humid. I let that play into my mind. I started to take lots of walks. The race route was an out and back but somehow Boots found hills! I broke out into a run when I hit a downhill stretch. I even tried to do a 100/20 run/walk. I was just so tired. Runners that were usually behind me in a race passed me. I was just so tired! I broke out into a run over the last 1/2 mile. Andy and Laura cheered me in as Andy took a picture. I probably looked a bit better than I felt. I was a bit weak after the finish and looked for something to lean on.
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| Photo by Andy Ciaio - running down the boardwalk in the Ontario Beach Park about 100 yards from the finish |
I finished. I won't say I did OK because I didn't. I finished in 1:08:04, 104th out of 155, 6th out of 7 in my M 65-69 age group, results here. My splits were 8:41, 10:08, 11:28, 9:28, 10:45, 13:19 and 8:41 over the last 0.48 mile.
Walk: 1.35 miles, 27:21, 20:16 pace, 45 feet elevation gain, 97/108 avg/max HR, 97/116 avg/max cadence, 70F, 88% RH, 6 mph WNW wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 10.49 miles
I walked back really slow as I ate the contents of a mini chocolate chip cookie bag that I picked up at the finish. I pretty much collasped when I got home. I lost 2.8 pounds. I had 3 mugs of cold coffee before I felt remotely better. What an ill-advised 10K race!
