Sunday, 7/23/2023 to Saturday, 7/29/2023

I walked twice this week, 3.30 miles.

I ran 3 times his week, 7.85 miles.

I biked twice this week, 26.63 miles

I took 47,344 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.

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.

BTW, I am on a 1124 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/23/2023

6686 steps, 41/145 resting/max HR, 11:39 hours sleep (lol), 173.5 pounds, 4 floors climbed

Run: 3.1 miles, 27:30 estimated, 8:52 estimated pace, 65F, 80% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 49.75 miles

Lots of proof that I actually went out for my 5K run, lol

I got out for a run on my very usual "Out to Clematis St" route. Well ... I forgot to press Start on my Venu so I just have an estimated elapsed time and pace. I do know that I took 4457 steps according to my CashWalk app so I have some proof of my activity plus a sweaty selfie.

Monday, 7/24/2023

5541 steps, 41/109 resting/max HR, 7:13 hours sleep, 174.3 pounds, 4 floors climbed

Bike: 13.33 miles, 1:00:15, 13.3/21.7 avg/max mph, 57 feet elevation gain, 94/113 avg/max HR, 25/31 avg/max respiration, 56/103 avg/max cadence, 61F, 100% RH, 3 mph SSW wind, partly cloudy

Pretty flowers at Buck Pond alongside Edgemere Drive

I got out for a nice bike ride on my usual "Out to East Manitou Rd" route. I saw the usual bicyclists and a few more runners than usual.

Tuesday 7/25/2023

7666steps, 41/89 resting/max HR, 6:54 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.65 miles, 23:37, 14:19 pace, 7 feet elevation gain, 84/96 avg/max HR, 114/26 avg/max cadence, 63F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 51.40 miles

I thought about a run but I thought a walk would be easier on my joints today. My splits were 14:15 and 14:25 over the last 0.65 mile.

Wednesday, 7/26/2023

6324 steps, 44/146 resting/max HR, 174.3 pounds, 20 floors climbed

Run: 3.15 miles, 27:30, 8:43 pace, 65 feet elevation gain, 133/151 avg/max HR, 155/165 avg/max cadence, 64F, 94% RH, 8 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 54.55 miles

The sunrise at mile 1.63 on the Secret Sidewalk

I got out just before 6AM for a run on my usual "Out to Clematis St". A mild left hamstring ache tried to dampen my spirits but I went out anyway. I mostly succeeded. My splits were 8:53, 8:44, 8:39 and 7:53 over the last 0.15 mile. A little negative split to boot!

The 2014 Chevy Cruze cabin air filter after 52K miles

I have changed the engine air filter and cabin air filter on the 2019 Chevy Trax last week easy-peasy. I did watch a YouTube video on how to get to the cabin air filter. Today I got around to change the same on the 2014 Chevy Cruze. Well ... the cabin air filter did have some crud and damage on it after 52K miles!

Thursday, 7/29/2023

8354 steps, 40/98 resting/max HR, 6:22 hours sleep, 174.2 pounds, 5 floors climbed

Walk: 1.65 miles, 23:49, 14:25 pace, 10 feet elevation gain, 82/90 avg/max HR, 113/24 avg/max cadence, 72F, 94% RH, 6 mph SSW wind, light rain

Shoes: blue Brooks Launch GTS8 - 305.51 miles

It was either a walk or a bike this morning. It was raining so a walk was what ensued on my usual "Out to Ling Rd". My splits were 14:23 and 14:29 over the last 0.65 mile.

Friday, 7/28/2023

4035 steps, 41/115 resting/max HR, 8:19 hours sleep, 173.2 pounds, 1 floor climbed

Bike: 13.30 miles, 57:33, 13.9/24.6 avg/max mph, 54 feet elevation gain, 105/118 avg/max HR, 26/35 avg/max respiration, 58/98 avg/max cadence, 66F, 100% RH, 6 mph SW wind, a bit hazy

I got out for a bike ride on my usual "Out to East Manitou Rd" route. It was a peaceful ride with a nice sunrise.

I took the afternoon off to take my oldest son, Michael, to an appointment on Nye Rd in Lyons. He was in for an hour so I headed to the Lyons Central Park to sit in the heat until he was done. No worries.

Saturday, 7/29/2023

8738 steps, 40/148 resting/max HR, 8:56 hours sleep, 171.2 pounds, 18 floors climbed

Run: 4.75 miles, 43:29, 9:09 pace, 93 feet elevation, 93 feet elevation gain (maybe 30 feet!), 137/151 avg/max HR, 155/165 avg/max cadence, 73F, 93% RH 5 mph W wind, heavy rain for a mile

Shoes: blue Brooks Glycerin GTS20 - 59.30 miles

The obligatory pre run picture taken by Ellen

I was around the 11:00 minute pace group when I got to the end of the pier

I got an email last night that Fleet Feet was going to have a Fan Fave Field Trip to Charlotte on Saturday morning at 7:30 AM so I drove over since it was only 2 miles away. Ellen and Boots were there. Ellen handed me the Loop 1 route. I studied it, figured it out and memorized it. We (about 75 of us) could hear thunder. Ellen told us that "you only get wet once". Off we went ... it started raining almost immediately ... and then it poured. I started about a minute late because I waited for my Venu to get ready. So ... I busied myself by slowly passing groups of runners ... key on slowly. The pier was almost one big puddle. But ... it stopped raining by the time I got to the Secret Sidewalk. I was the lead runner after mile 2.5 or so. I stopped for a couple of tiny walk breaks. My left hamstring was a little bit wonky and my breathing was a bit off. But .. I got done. My splits were 9:33, 8:58, 9:04, 9:00 and 9:11 over the last 0.75 mile.