I ran 4 times this week, 21.2 miles.
I biked once this week, 5.18 miles.
I took 48,813 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 66-year-old mind but any exercise is good in the end.
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 66-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 1187 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/23). There were more than a few days when a mile was all I could walk or limp.
Sunday, 9/24/2023
7470 steps, 45.148 avg/max HR, 15 floors climbed
Run: 4.55 miles, 39:07, 8:35 pace, 70 feet elevation gain, 136/151 avg/max HR, 158/170 avg/max cadence, 59F, 67% RH 12 mph E wind cloudy
Shoes: blue Brooks Glycerin GTS20 - 170.64 miles
I got out for a nice run on my usual "Out by the pier and around" route. I knew that Prem Kumar had already finished the Berlin Marathon in 3:22:11. I think he is getting faster as he gets older! I also thought of all the Rochester 5K (249 finishers) and Half Marathon (828 finishers) runners. Me ... I am happy to do 5Ks and an occasional 10K now.
Monday, 9/25/2023
1776 steps, 42/94 avg/max HR, 6:27 hours sleep, 174.2 pounds, 2 floors climbed
Bike: 5.18 miles, 31:01, 10.0/14.2 avg/max mph, 52 feet elevation gain, 87/97 avg/max HR, 23/28 avg/max respiration, 53/77 avg/max cadence, 57F, 94% RH, calm, cloudy
It was calm again so I thought a bike ride would be OK. Well ... my Garmin Edge 530, Arclight pedals, taillight, Garmin Varia RVR315 radar and Livall EVO21 helmet were all ready (and charged) but my headlight wasn't. It was dim ... I thought I could see ... it died by the time I got to Greeleaf Rd. I rode carefully. I could see a bit in the dark but the LOSP Trail was shaded so it was really dark. The glare of oncoming headlights sometimes helped and sometimes hindered my vision. I almost turned around at Dewey Ave but continued to Island Cottage before I turned around. It was getting light and I probably could have rode my "Out to Long Pond Rd and around" route. Yes, I had all my other lights working but I was uncomfortable with having no headlight.
Tuesday, 9/26/2023
5126 steps, 46/102 resting/max HR, 6:30 hours sleep, 174.1 pounds, 3 floors climbed
Run: 4.55 miles, 39:52, 8:45 pace, 54F, 83% RH, 7 mph E wind, mostly cloudy.
Shoes: blue Brooks Glycerin GTS20 shoes - 175.19 miles
Well .. no Garmin data this morning. I forgot to charge my Garmin Venu overnight so it was totally dead this morning. I didn't want to wait around for a brief charge (10 minutes probably would have been enough now that I think about it). I decided to go with Strava off my cell phone for tracking and started up Spotify for music. I got out and got it done. Then ... I couldn't (and still can't) figure out how to upload it from the Strava account on my cell phone to my Strava account at strava.com. Huh? Anyway, here is the link to it, Out by the pier and around | Run | Strava. My splits were 9:04, 8:47, 8:45, 8:45 and 8:07 over the last 0.55 mile.
Wednesday, 9/27/2023
7311 steps, 42/100 resting HR, 7:41 hours sleep, 174.3 pounds, 9 floors climbed
Walk: 1.65 miles, 22:31, 13:38 pace, 7 feet elevation gain, 90/110 avg/max HR, 119/130 avg/max cadence, 50F, 87% RH, 5 mph SE wind, partly cloudy
Shoes: blue Brooks Launch GTS8 - 328.71 miles
I had a horrible night trying to sleep so I didn't have too much energy. I settled for a brisk walk. My Garmin Venu was charged but my Shokz headphones won't sync with it so I had to listen to Spotify like yesterday. But .. in only the right ear for some reason. Anyway ... my splits were 13:47 and 13:25 over the last 0.65 mile.
Thursday, 9/29/2023
10440 steps, 41/143 avg/max HR, 7:34 hours sleep,174.2 pounds, 14 floors climbed
Run: 4.45, 39:07, 8:47 pace, 76 feet elevation gain, 129/148 avg/max HR, 158/168 avg/max cadence, 52F, 76% RH, 3 mph ESE wind, cloudy.
Shoes: blue Brooks Glycerin GTS20 - 179.64 miles
I slept a lot better last night so I had more energy this morning. I got for a nice run on my usual "Out by the pier and around" route. I did have a weird pain behind my left knee for a bit around mile 1. It mostly went away so I ran onward. My splits were 9;12, 8:57, 8:42, 8:37 and 8:06 over the last 0.45 mile.
Friday, 9/29/2023
7375 steps, 41/148 avg/max HR, 8:25 hours sleep, 173.9 pounds, 16 floors climbed
Run: 3.15 miles, 27:15, 8:39 pace, 59 feet elevation gain, 126/140 avg/max HR, 158/172 avg/max cadence, 57F, 88% RH, 3 mph SE wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 182.79 miles
I had a choice of two rechargeable headlamps to wear this morning and both needed charging. I picked the brightest one and headed out. Well ... it wasn't that bright so I chose my "Out to Clematis St" route. Why? Well ... it heads down Greenleaf Rd and Beach Ave which both had streetlights. The Secret Sidewalk was a bit dark but I didn't have any issues. I put both headlamps on charging cords when I got back in after my stretches. My splits were 8:50, 8:44, 8:28 and 8:10 over the last 0.15 mile.
Saturday, 9/30/2023
9315 steps, 42/141 avg/max HR, 7:35 hours sleep, 19 floors climbed
Run: 4.55 miles, 39:00, 8:34 pace, 71 feet elevation gain, 133/148 avg/max HR, 158/170 avg/max cadence, 54F, 88% RH, calm, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 187.34 miles
I woke up around 6 AM, got up, dressed and out the door by 7 AM. I needed only a fraction of a mile to get over 70 running miles for the month. I headed out on my familiar "Out by the pier and around" route. I felt good and ran easily. It was a bit of a shame to head back up Greenleaf Rd instead of continuing onward on Beach Ave. My splits were 8:55, 8:38, 8:32, 8:30 and 8:02 over the last 0.55 mile.
It's the end of September so it's stat time! I would say that I am back in good running shape. I make sure that I stretch a bit before and stretch a lot after every walk, run or bike.
I took 8 walks for 13.05 miles, 1.63 miles/walk in September and 118 walks for 181.32 miles, 1.54 miles/walk so far in 2023.
I took 20 runs for 73.81 miles, 3.69 miles/run in September and 144 runs for 502.99 miles, 3.49 miles/run so far in 2023.
I ran 3 races in September:
9/2 Karknocker 5K, 25:09, 8:06 pace, 47th out of 102, 1st out of 3 in my M 65-69 age group, 64F, 73% RH, 12 mph SW wind, sunny
9/9 Heritage Hero 10K, 55:14, 8:53 pace, 22nd out of 56, 1st out of 2 in my M 60-69 age group, 65F, 81% RH, 5 mph NNW wind, overcast with light mist
9/12 Run Our River 5K - September, 25:09, 8:06 (fastest 5K of 2023 so far), 41st out of 100, 4th out of 8 in my M 6069 age group, 75F, 66% RH, 7 mph SW wind, overcast with a slight mist
I was 2nd in my M 65-69 age group for the Run Our River series and won a $25 gift certificate from Rochester Running Company!
I took 7 bikes for 73.61 miles, 10.52 miles/bike in September and 47 bikes for 607.59 miles, 12.93 miles/bike so far in 2023.
I walked 203,174 steps in September and 1,851,291 steps so far in 2023.
