I ran 5 times this week, 13.84 miles.
I biked once last week, 15.32 miles.
I took 52,235 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.
BTW, I am on a 1159 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/26). There were more than a few days when a mile was all I could walk or limp.
Sunday, 8/27/2023
6906 steps, 42/144 resting/max HR, 8:19 hours sleep, 172.5 pounds, 15 floors climbed
Run: 3.15 miles, 26:58, 8:33 pace, 57 feet elevation gain, 134/148 resting/max HR, 157/167 avg/max cadence, 61F, 82% RH, 6 mph NNW wind, sunny
Shoes: blue Brooks Glycerin GTS20 - 105.73 miles
I got out for what I thought was going to be a walk or a bike. Well ... I stepped on the scale and was up 1.9 pounds! So ... a run was what I did. I knew it was my second run in a row. I hadn't done that in quite a while so I set up a really easy pace. I held it without any breaks ... nice! My splits were 8:44, 8:35, 8:26 and 7:58 over the last 0.15 mile. So ... I lost 1.5 pounds on the run and a negative split to boot! Win, win!
Monday, 8/28/2023
9006 steps, 41/140 resting/max HR, 6:05 hours sleep, 174.7 pounds, 7 floors climbed
Walk: 1.75 miles, 23:39, 13:30 pace, 16 feet elevation gain, 116/131 avg/max HR, 117/126 avg/max cadence, 52F, 87% RH, calm, clear
Shoes: blue Brooks Launch GTS8 - 317.16 miles
My week off was over so I didn't want to be out very long this morning. It was cooler and darker so I wore shorts, long sleeve tech and my Noxgear Tracer360 vest. on a walk on my "Out to Ling Rd" route. I set up a brisk pace. I forgot to charge my Shokz headphone so I walked without (yes, without) my music. It was quiet out with almost no crickets chirping. My splits were 13:28 and 13:34 over the last 0.75 mile.
Tuesday, 8/29/2023
10948 steps, 41/141 resting/max HR, 7:32 hours sleep, 173.4 pounds, 0 floors climbed (?)
Run: 3.15 miles, 27:20 (estimated), 8:40 pace (estimated), 63F, 83% RH, calm, cloudy
I got out for a run on my usual "Out to Clematis St" route. My Garmin Venu locked up so I ran with no timing and Spotify for music. I had no trouble and didn't take any walk breaks. I found that my Venu had rebooted itself, had 19% charge and had recorded 4811 steps when I got done. Whatever!
Wednesday, 8/30/2023
1538 steps, 7:18 hours sleep, 41/107 resting/max HR, 173.1 pounds, 1 floor climbed
Bike: 15.32 miles, 12.1/22.0 avg/max mph, 98 feet elevation gain, 96/115 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 83% RH, 7 mph W wind, clear
It was either a walk or bike day ... I chose a bike since it had been a week since I been out on my bike. It was a bit windy but I put on a long/short sleeve tech combo so I was warm enough. I was out 7 miles before sunrise at 6:32 AM. I had on all my light reflective gear today!
Thursday, 8/31/2023
5699 steps, 41/143 resting/max HR, 6:33 hours sleep, 174.0 pounds, 12 floors climbed
Run: 2.15 miles, 26:51, 8:31 pace, 62 feet elevation gain, 130/149 avg/max HR, 158/168 avg/max cadence, 52F, 87% RH, calm, clear
Shoes: blue Brooks Glycerin GTS20 - 112.03 miles
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| A shot from the parking lot before my run. I tried to zoom in but the moon just got blurry |
Today was the end of August so it's stat time!!!
I walked 9 times for 14.95 miles, 1.66 miles/walk in August and 110 walks for 168.27 miles, 1.53 miles/walk so far in 2023.
I ran 15 times for 52.73 miles. 3.52 miles/run in August and 124 runs for 429.18 miles/run so far in 2023.
I ran one race in August
08/08 - Run Our River 5K - August, 25:54, 8:17 pace, 51st/111, 3rd/10 in my M 60-69 age group
I biked 8 times for 111.25 miles, 13.91 miles/bike in August and 40 times for 533.98 miles, 13.35 miles/bike so far in 2023.
I took 185,661 steps in August and 1,648,117 steps so far in 2023.
Friday 9/1/2023
7943 steps, 40/105 resting/max HR, 8:09 hours sleep, 175.3 pounds, 7 floors climbed
Walk: 1.65 miles, 22:21, 13:33 pace, 26 feet elevation gain, 94/110 avg/max HR, 116/132 avg/max cadence, 50F, 87% RH, 6 mph SW wind, clear
Shoes: blue Brooks Launch GTS8 - 318.81 miles
I got out for a brisk walk on my usual "Out to Ling Rd" route. The full moon was higher in the sky this morning as just as pretty. My splits were 13:51 and 13:05 over the last 0.65 mile.
Saturday, 9/2/2023
10195 steps, 40/150 avg/max HR, 7:20 hours sleep, 174.6 pounds, 13 floors climbed
I got an email from Rochester Running Company last week with upcoming races. I noticed the Karknocker was coming up on Labor Day weekend. It's run on one of my favorite 5K courses so I had signed up. So ... it was up early and out to East Rochester. I got there about 50 minutes early so I had plenty of time to get my bib and new favorite race T-shirt. The weather was 64F, 74% RH, 12 mph SW wind, sunny.
Run: 1.25 miles, 11:29, 9:11 pace, 16 feet elevation gain, 119/128 avg/max HR, 151/158 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 113.28 miles
Run: 3.14 miles, 25:09, 8:01 pace, 37 feet elevation gain, 144/153 avg/max HR, 163/170 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 116.42 miles
I got out for a slow warm up run at 9:11 pace. I talked for a bit to Tom Hawkins before the race. It was a small turnout for this race. I remember when there was 600 or more runners lining up for this race. Times change. I have raced this course 12 times now: 6 Karknocker 5Ks (2012, 2014, 2015, 2017, 2022 and 2023) and 6 Scare Brain Cancer Away 5Ks (2014, 2015, 2016, 2018, 2019 and 2022).
And ... we were off! I got up to my usual race pace quickly. I passed a few runners. I was surprised when the mile 1 clock read 7:56. I slowed a bit so the mile 2 clock read 16:12. I felt that I slowed a bit more on mile 3. I turned the last corner and could see the finish. I almost slowed to a stop ... but I didn't. I held on and kicked it up a gear. I saw the clock tick past 25:00. I passed a runner at the finish. And ... done in 25:09! I was exhausted. I grabbed a pint of water and caught my breath.
This was my fastest 5K of 2023 ... so far. I was 46th out of 102 and 1st out of 3 in my M 65-69 age group. My splits were 7:51 8:13, 8:03 (I sped up) and 7:39 over the last 0.14 mile. The runsignup.com results link.
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| My latest favorite race T-shirt and medals |
My darling wife, Christine, cooked up spare ribs for an early supper ...mmm!!!
