Sunday, 8/20/2023 to Saturday, 8/26/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

I took 40,999 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 1152 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/20/2023

8967 steps, 44/148 resting/max HR, 172.4 pounds, 17 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 68 feet elevation gain, 134/152 avg/max HR, 157/172 avg/max cadence, 57F, 88% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

I got out for another go at my "Out by the pier and around" route. It went better this time. I was able to run all the way. I didn't have any trouble with my breathing. My splits were 8:57, 8:38, 8:36, 8:44 and 8:12 over the last 0.55 mile.

3564 steps, 44/95 resting/max HR, 10:46 hours sleep, 172.2 pounds, 5 floors climbed

Walk: 1.65 miles, 22:07, 13:24, 5 feet elevation gain, 88/98 avg/max HR, 118/128 avg/max cadence, 72F, 83% RH, 8 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 313.86 miles

I was on vacation so I got out a bit late for a brisk walk. My splits were 13:19 and 13:32 over the last 0.65 mile.

5316 steps, 40/148 resting/max HR, 15:20 hours sleep (yeah ... sure!!!), 173.2 pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:32 pace, 55 feet elevation gain, 134/152 avg/max HR, 156/168 avg/max cadence, 55F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

I got out a bit early than yesterday for a nice run on my "Out to Clematis St" route. I thought about my running and how it has gotten better over the past couple of months. It's all because I have streteched religiously after every activity ... be it a walk, run or bike. My flexibility has increased slowly but surely. Stretching is necessary!!! My splits were 8:46, 8:30, 8:24 and 8:06 over the last 0.15 mile. A negative split!

Wednesday, 8/23/2023

908 steps, 43/107 resting/max HR, 8:24 hours sleep, 174.8 pounds, 1 floor climbed

Bike: 15.35 miles, 1:13:24, 12.5/21.0 avg/max mph, 66 feet elevation gain, 95/110 avg/max HR, 25/31 avg/max respiration, 56/94 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, cloudy

I went to bed early last night so I was up early this morning even though I was on vacation. I hadn't been out on my bike for a week so a bike ride it was! I was 3 miles out before sunrise at 6:24 AM. It was a nice ride like usual!

Thursday, 8/24/2023

7683 steps, 45/143 resting/max HR, 172.9 pounds, 16 floors climbed

Run: 4.45 miles, 40:04, 9:00 pace, 66 feet elevation gain, 133/148 avg/max HR, 154/165 avg/max cadence, 66F, 83% RH, 9 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

I got out for a run on my "Out by the pier and around" route. I had a bit of trouble with my breathing so I took a walk break at mile 2.53 and 3.57. My splits were 9:11, 8:38, 8:56, 9:28 and 8:28 over the last 0.45 mile.

Friday, 8/26/2023

5317 steps, 41/89 resting/max HR, 5:45 hours sleep, 172.8 pounds, 8 floors climbed

Walk: 1.65 miles, 23:11, 14:03 pace, 18 feet elevation gain, 83/99 avg/max HR, 115/157 avg/max cadence, 72F, 94% RH, 3 mph SSW wind, overcast with light mist

Shoes: blue Brooks Launch GTS8 - 315.51 miles

These two pictures are along the fence opposite the entrance of Greenleaf Meadows

This sunflower was planted about a foot above where I stood and was a bit over a foot above my head

A wild rose at the end of our townhouse

There was a thunderstorm around midnight along with rain most of the night so it was definitely a walk day. There was still a fine mist so it was like walking inside a cloud. My splits were 14:15 and 13:57 over the last 0.65 mile.

Saturday, 8/26/2023

9244 steps, 45/143 resting/max HR, 8:23 hours sleep, 172.0 pounds, 16 floors climbed

Run: 4.55 miles, 40:51, 8:58 pace, 64 feet elevation gain, 131/149 avg/max HR, 155/167 avg/max cadence, 68F, 83% RH, 6 mph NW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

There was a Rochester Half preview run down at the Ontario Beach Park but it began a bit too early for me. I got out for a run on my "Out by the pier and around" route. I did see lots of cars where they started out and then I saw their pace groups on Beach Ave. I said "Hi, Ellen" after she yelled out to me as I met her pace group. I had the same trouble with my breathing so I took a couple walk breaks again. My splits were 9:08, 8:42, 9:06, 9:16 and 8:25 over the last 0.55 mile