I ran 3 times his week, 9.45 miles.
I biked 3 times this week, 38.85 miles
I took 44.550 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.
Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).
Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.
I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.
BTW, I am on a 1110 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/8). There were more than a few days when a mile was all I could walk or limp.
Sunday, 7/9/2023
6722 steps, 42/147 resting/max HR, 8:32 hours sleep, 173.6 pounds, 17 floors climbed
Run: 3.15 miles, 27:41, 8:47 pace, 64 feet elevation gain, 135/151 avg/max HR, 155/163 avg/max cadence, 68F, 78% RH, 6 mph NE wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 30.90 miles
I got out for a run on my usual "Out to Clematis St" route. My left hamstring was a bit bothersome but I ran onward. The aches and pains that I felt really sucked the joy of my run ... but I am getting used to it. My splits were 8:51, 8:41, 8:47 and 8:21 over the last 0.15 mile.
7/10/2023
6669 steps, 41/99 resting/max HR, 8:22 hours sleep, 173.4 pounds, 11 floors climbed
Walk: 1.65 miles, 24:03, 14:34 pace, 16 feet elevation gain, 83/92 avg/max HR, 114 avg cadence, 64F, 94% RH, 7 mph SW wind, overcast
Shoes: blue Brooks Launch GTS8 - 302.20 miles
Tuesday, 7/11/2023
10164 steps, 41/152 resting/max HR, 7:42 hours sleep, 173.2 pounds, 15 floors climbed
Bike: 11.46 miles, 1:00:07, 11.4/17.4 avg/max mph, 63 feet elevation gain, 93/107 avg/max HR, 22/30 avg/max respiration, 55/79 avg/max cadence, 63F, 77% RH, 9 mph SW wind, sunny
Hmm ... perhaps a walk would have been better rhan a ride this morning since I have the Run Our River 5K - July tonight. My legs were tired halfway through this ride hence the slow average mph.
Tonight was the second Tuesday of the month so it was a Run Our River 5K - July night. I got geared up and drove the 17 minutes down to the Corn Hill Landing race venue. I got there a hour early so I had plenty of time. I stretched instead of taking a warm up run.
Run: 3.15 miles, 27:24, 8:42 pace, 2 feet elevation gain, 142/157 avg/max HR, 154/165 avg/max cadence, 85F, 48% RH, 10 mph W wind, sunny
Shoes: blue Brooks Glycerin GTS20 - 34.05 miles
And ... we were off! My usual left hamstring ache was there so I settled into an achy race pace and tried my best. I might have passed one or two runners as I kept in the same pod of 4 runners for the most part. It was muggy and I did take 3 walk breaks. I thought the clock would say 30 when I reached it so I was a bit pleased when it was just over 27 when I got to the finish. And ... done! I was quite thirsty and tired ... but I was done!
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| I tried a 0% alcohol beer and a package of dark chocolate tru-fru (quite good) |
I did OK ... I guess. My official time was 27:21, 57th out of 98 and 4th out of 8 in my M 60-69 age group. The runsignup.com results are here, my results here. My splits were 8:38, 8:47, 8:46 and 8:05 over the last 0.15 mile.
Wednesday, 7/12/2023
7840 steps, 42/90 resting/max HR, 7:29 hours sleep, 172.4 pounds, 5 floors climbed
Walk: 1.66 miles, 23:37, 14:16 pace, 10 feet elevation gain, 80/88 avg/max HR, 113/125 avg/max cadence, 68F, 68% RH, 5 mph NW wind, mostly cloudy
Shoes: blue Brooks Launch GTS8 - 303.86 miles
I got out for a nice walk on my usual "Out to Ling Rd" route. My splits were 14:17 and 14:14 over the last 0.66 mile.
Thursday, 7/13/2023
4607 steps, 41/101 resting/max HR, 7:49 hours sleep, 174.3 pounds, 8 floors climbed
Bike: 13.34 miles, 1:12:06, 11.1/20.3 avg/max mph, 41 feet elevation gain, 93/114 avg/max HR, 24/31 avg/max respiration, 57/90 avg/max cadence, 66F, 100% RH, 7 mph SE wind, cloudy
I got out on my bike on my usual "Out to East Manitou Rd" route. It was all OK until I got to the old Crescent Beach restaurant on Edgemere Drive. Then I found that the Greece DMV had cut into the road every 300 yards or so all the way to East Manitou Rd. I found that you definite DO NOT want to go across these cuts at 15 mph ... I speak from personal experience.
Friday, 7/14/2023
7252 steps, 42/149 resting/max HR, 8:22 hours sleep, 174.7 pounds, 13 floors climbed
Run: 3.15 miles, 27:08, 8:38 pace, 60 feet elevation gain, 136/154 avg/max HR, 155/165 avg/max cadence, 61F, 100% RH, 3 mph WSW wind, sunny
Shoes: blue Brooks Glycerin GTS20 - 37.20 miles
I got for a run on my usual "Out to Clematis St" route. I struck up an easy pace and ... it wasn't so achy. I eased up my pace a very little bit. I actually almost enjoyed the run. I guess I was waiting for the ache to get worse but it didn't. So ... progress I guess? Maybe stretching is helping. My splits were 8:49, 8:35, 8:31 and7:57 over the last 0.15 mile. So .... a negative split to boot!!
Saturday, 7/15/2023
1296 steps, 42/108 resting/max HR, 8:17 hours sleep, 175.8 pounds, 4 floors climbed
Bike: 14.05, 1:08:24, 12.3/21.3 avg/max mph 92 feet elevation gain, 99/112 avg/max HR, 26/32 avg/max respiration, 58/86 avg/max cadence, 64F, 94% RH, 5 mph SW wind, sunny
I got out for a bike just before 7 AM. I made up a new route called "Out to Lowden Point Rd and around". It's OK ... though I don't like how narrow the shoulders are on a couple miles of Lowden Point Rd. It was early so there wasn't much traffic.
