Sunday, 9/10/2023 to Saturday, 9/16/2023 - Run Our River 5K - September

I walked twice this week, 3.1 miles.

I ran 5 times this week, 14.89 miles.

I biked once this week, 13.29 miles.

I took 51,824 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 gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 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 1173 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/10/2023

5691 steps, 43/143 avg/max HR, 7:15 hours sleep, 173.8 pounds, 13 floors climbed

Run: 3.15 miles, 26:52, 8:31 pace, 59 feet elevation gain, 131/148 avg/max HR, 150/174 avg/max cadence, 70F, 78% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 140.90 miles

I slept in until after 10 AM (a definite shock). I got out for my usual run on my usual "Out to Clematis St" route. It was a itty bitty bit cooler but just as humid. I ran my usual nice and easy pace with no stops. My splits were 8:34, 8:34, 8:28 and 8:21 over the last 0.15 mile. I think it's a negative split?

Monday, 9/11/2023

6808 steps, 45/102 avg/max HR, 6:12 hours sleep, 174.3 pounds, 6 floors climbed

Bike: 13.29 miles, 1:07:44, 11.8/17.3 avg/max mph, 45 feet elevation gain, 94/102 avg/max HR, 25/30 avg/max respiration, 56/93 avg/max cadence, 63F, 94% RH, 3 mph NNW wind, mostly cloudy

I didn't sleep well but I got up, got dressed and got out on my bike on my "Out to East Manitou Rd" route. There was a nice crescent moon and Venus in the eastern sky. I was 9 miles out before sunrise at 6:45 AM. I ran out of energy and slowed down on the way back. It was a nice ride though.

The Bills ... AARRGGHH! They led 13-3, 13-6, got tied at 13-13, got behind 13-16, tied it up with a Doink! FG 16-16 to force overtime and lost on a f***ing punt return for TD. Josh was stupid Josh who threw 3 INTs and lost a fumble. The Bills could't tackle worth a tinkers damn. The ESPN link here ... if anyone wants to read about a Bills loss.

Tuesday, 9/12/2023

12522 steps, 42/159 avg/max HR, 6:15 hours sleep, 174.9 pounds, 18 floors climbed

Walk: 1.65 miles, 22:21, 13:55 pace, 10 feet elevation gain, 83/95 avg/max HR, 118/132 avg/max cadence, 57F, 88% RH, 3 mph S wind, clear

Shoes: blue Brooks Launch GTS8 - 322.11 miles

I got up after 5.5 hours sleep (thanks, Bills ... for nothing), got dressed and got out for a brisk walk on my usual "Out to Ling Rd" route. The crescent moon and Venus in the eastern sky was as pretty as yesterday. I wore my Noxgear Tracer360 lighted vest (and will for the coming months).

Tonight's race was the 6th and last Run Our River 5K. I was tired but I got dressed, got out and drove down to the Corn Hill Landing about a hour before the 6:15 PM race start.

Run: 1.0 mile, 9:02, 9:00 pace, 0 feet elevation gain, 119/131 avg/max HR, 153/160 avg/max cadence, 75F, 66% RH, 7 mph SW wind, overcast with slight mist

Shoes: blue Brooks Glycerin GTS20 - 141.90 miles

Run: 3.14 miles, 25:14, 8:02 pace, 2 feet elevation gain, 141/155 avg/max HR, 160/172 avg/max cadence, 75F, 66% RH, 7 mph SW wind, overcast with a slight mist

Shoes: blue Brooks Glycerin GTS20 - 145.04 miles

I got out for a warm up run to wake up my legs. I was also a bit tired but I was at a race so I raced. And .... we were off. There was a little sprinkle when we started off. I got up to a nice race pace and just ran. I knew I slowed a bit in mile 2 but pushed a bit in mile 3. Then I just sprinted the best I could to the finish. I saw the timer tick past 25:00 but not by much. And ... done in 25:14! 

I was out of breath and gulped most of a pint of water. I did OK. My chip time was 25:09 which tied my fastest 5K of 2023. My splits were 8:01, 8:14, 7:57 and 7:06 over the last 0.14 mile. I was 2nd in my M 65-59 age group and received a $25 Rochester Running Company gift card. My runsignup race 6 results here and series results here.

Wednesday, 9/13/2023

6828 steps, 41/138 avg/max HR, 7:49 hours sleep, 172.2 pounds, 17 floors climbed

Run: 3.15 miles, 27:44, 8:48 pace, 55 feet elevation gain, 127/142 avg/max HR, 158/167 avg/max cadence, 63F, 88% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 148.19 miles

I went to bed early last night so I had a better night of rest. But ... I hemmed and hawed about what to do this morning. I settled on a nice and easy run even though I had raced a 5K last night. I just went out and got it done with no walk breaks. My splits were 8:59, 8:52, 8:37 and 8:30 over the last 0.15 mile. A negative split to start the day!

Thursday, 9/14/2023

8147 steps, 44/107 avg/max HR, 173.5 pounds, 11 floors climbed

Walk: 1.65 miles, 21:50, 13:15 pace, 13 feet elevation gain, 80/94 avg/max HR, 121 avg cadence, 52F, 82% RH, 6 mph W wind, clear

Shoes: blue Brooks Launch GTS8 - 323.76 miles

It was cooler this morning and I almost wore long pants. But ... there will be plenty of time to that in the coming months so I wore shorts. I struck up a brisk pace and got it done. My splits were 13:09 and 13:23 over the last 0.65 mile.

Friday, 9/15/2023

3359 steps, 40/110 avg/max HR, 7:44 hours sleep, 173.2 pounds, 5 floors climbed

Bike: 11.49 miles, 58:55, 11.7/16.6 avg/max mph, 66 feet elevation gain, 25/31 avg/max respiration, 54/78 avg/max cadence, 46F, 87% RH, 3 mpg SW wind, clear

It was either a walk or a run but my bike cried out "Pick me!". Ok, maybe it didn't but I did pick it for a nice ride in the pre-sunrise darkness. I had 8.25 miles before sunrise at 6:49 AM. A nice ride.

Saturday, 9/16/2023

9369 steps, 8:28 hours sleep, 40/144 avg/max HR, 172.8 pounds 33 floors climbed

Run: 4.55 miles, 39:52, 8:45 pace, 77 feet elevation gain, 133/147 avg/max HR, 156/165 avg/max cadence, 54F, 77% RH, 7 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 152.74 miles

I got out for a little longer run this morning. I looked around before I started and didn't see a cloud in the sky! I set up a nice and easy pace. I held it until mile 3.36 at the end of the Secret Sidewalk when I just had to have a walk break. I ran the rest of the way in. My splits were 8:55, 8:31, 8:39, 9:13 and 8:16 over the last 0.55 mile.

Oh, today was my 66th birthday! My darling wife, Christine, made my favorite supper ... ribs! She had her ribs recipe down to a science. She rubbed them and then sauced them halfway through. She cooks them at 350 for 2 to 3 (usually 3) hours. Then she lets them set out while she baked the potato. Then she made a salad with tomatoes and bacon crumbles. Mmmmmmmmm!