I ran 7 times this week, 22.95 miles.
I didn't bike this week.
I took 59,202 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: I use Garmin Venu for runs and walks (backup for the bike). I listened to my Shockz Air bone conduction headphones (discontinued on the Shockz website) up until Thursday. I bought a pair of Shokz OpenMove bone conduction headphones at Rochester Running Company on Thursday. I used a $25 gift certificate from placing second in this year's Run Our River 5K series and $10 gift certificate from signing up for the Grocery Run 5K.
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 1222 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.
Sunday, 10/29/2023
9:23 hours sleep, 9715 steps, 45/141 avg/max HR, 173.0 pounds, 25 floors climbed
Run: 5.55 miles, 47:27, 8:32 pace, 105 feet total ascent, 135/150 avg/max HR, 161/171 avg/max cadence, 45F, 81% RH, 12 mph E wind, overcast
Shoes: blue Brooks Glycerin GTS20 - 289.62 miles
My running spreadsheet told me that I needed 4.93 miles to get to 100 running miles for October so I knew I was going out for at least 5 miles. I did wait a bit until it stopped raining though. I set up a nice and easy pace on my usual "Out by the pier and to Mann Rd" route. I only saw another runner on the entire route. I got it done with these splits: 8:47, 8:44, 8:37, 8:22, 8:32 and 7:59 over the last 0.55 mile. Boom ... over 100 running mile for October. I haven't been over 100 running miles since February.
Monday, 10/30/2023
8:41 hours sleep, 7064 steps, 45/98 avg/max HR, 175.2 pounds, 13 floors climbed
Walk: 1.66 miles, 21:09, 12:43 pace, 20 feet total ascent, 92/107 avg/max HR, 125/197 avg/max cadence, 46F, 87% RH, 10 mph N wind, light rain
Shoes: blue Brooks Launch GTS8 - 340.97 miles
It was raining when I looked outside but I wasn't going to wait until it stopped. So I went downstairs set the coffee timer, weighed myself, got dressed and got out there before I could change my mind. I set up a brisk pace because it was a bit raw with the light rain and wind. I walked a bit faster once I turned north into the wind. My splits were 12:46 and 12:43 over the last 0.66 mile.
Tuesday, 10/31/2023
8:13 hours sleep, 8857 steps, 41/133 avg/max HR, 177.8 pounds, 18 floors climbed
Run: 4.55 miles, 40:29, 8:56 pace, 75 feet total ascent, 125/137 avg/max HR, 161/170 avg/max cadence, 36F, 80% RH, 5 mph W wind, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 294.17 miles
What is it about eating pasta and gaining weight??? I ate the rest of the leftover pasta for lunch and one helping of the fresh pasta that my darling wife, Christine, made for supper last night. I was up 3.7(!!!) pounds this morning!!! I felt bloated and wanted to stop but I refused to stop on my sluggish "Out by the pier and around" run this morning. It was chilly so I wore my Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I got it done and lost 1.3 pounds due to my run. My splits were 9:15, 8:56, 8:55, 8:55 and 8:18 over the last 0.55 pace. I guess the negative splits helped me lose a bit of the 1.3 pounds.
It's the end of October so it's stat time!
I took 8 walks in October for 13.91 miles, 1.74 miles/walk and 126 walks so far in 2023 for 195.23 miles, 1.55 miles/walk.
I took 1 bike ride in October for 11.53 and 48 bike rides so far in 2023 for 619.12 miles, 12.90 miles/bike.
I took 24 runs in October for 105.18 miles, 4.38 miles/run and 168 runs so in 2023 for 608.17 miles, 3.62 miles/run.
I ran 1 race in October.
10/21 Scare Brain Cancer Away 5K - 24:55, 7:57 pace, 105th out of 525, 3rd out of 21 in my M 65-69 age group, 51F, 80% RH, 10 mph W wind, overcast
I took 253,478 steps in October and 2.104,769 steps in 2023 so far.
Wednesday, 11/1/2023
8:40 hours sleep, 8858 steps, 41/140 avg/max HR, 175.5 pounds, 17 floors climbed
Run: 4.56 miles, 39:45, 8:44 pace, 83 feet total ascent, 127/143 avg/max HR, 161/173 avg/max cadence, 30F, 93% RH, 9 mph WSW wind, wind chill 23F, light snow
Shoes: blue Brooks Glycerin GTS20 - 298.73 miles
Well ... November is coming in like a boss! The sidewalk was wet when I looked out but ... I stepped outside into wind and light snow! I shook my head but I was going to run so I ran. I set up an easy pace like usual. I ran my usual "Out by the pier and around" route. The boardwalk at the Ontario Beach Park was a bit snow covered and seemed a bit slick under my feet. I ran straight and made that I didn't turn as much as possible. No worries! My splits were 9:00, 8:43, 8:51, 8:49 and 7:56 over the last 0.56 mile.
Thursday, 11/2/2023
8:08 hours sleep, 10500 steps, 42/137 avg/max HR, 173.4 pounds, 14 floors climbed
Run: 4.55 miles 39:58, 8:47 pace, 68 feet total ascent, 127/143 avg/max HR, 161/171 avg/max cadence, 32F, 80% RH, 7 mph WSW wind, wind chill 26F, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 303.28 miles
Alexa told me that it was 30F when "she" woke me at 5:20 AM. I wanted to burrow down into the covers but I was stubborn so I did the usual thing that I do ... I got out there. Today was a run day on my usual "Out by the pier and around" route. There was no snow or frost this morning so there was no traction issues. I got it done. My splits were 9:03, 8:45, 8:51, 8:51 and 8:09 over the last 0.55 mile.
I escaped from work for a bit to do a couple of things: early voting and get a new pair of Shokz OpenMove headphones from Rochester Running Company.
Friday, 11/3/2023
8:06 hours sleep, 4997 steps, 41/102 avg/max HR, 173.2 pounds, 10 floors climbed
Walk: 1.65 miles, 21:26, 12:59 pace, 20 feet elevation gain, 90/106 avg/max HR, 124/200 avg/max cadence, 45F, 42% RH, 12 mph SSW wind, wind chill 39F, cloudy
Shoes: blue Brooks Launch GTS20 - shoes
It was a bit warmer but windier this morning. I had trouble getting my new Shokz Move headphone to sync with my Venu so I synced with my cell phone instead. I struck up a brisk pace to keep warm due to the wind. I saw a guy in dark clothes walking with traffic on Greenleaf Rd and shook my head. I walked on the sidewalk with my Noxgear Tracer360 lighted vest and headlamp. I figure that if someone was going to hit me that they're going to SEE me first. Anyway ... my splits were 12:58 and 13:00 over the last 0.65 mile.
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| My old Shokz Air (left ear doesn't work) and my new Shokz OpenMove on the right |
I couldn't get my new Shokz OpenMove headphones to pair with my Venu so I had to listen to Spotify on my phone. I found that my headphones out of the box could find only pair with one device at a time. Well ... I did a bit of digging and found better instructions than the crappy and very limited ones in the way too tiny type that are in the retail box. I found that you have to turn Multipoint Pairing on! The instructions are here. You can thank me later in case you have Shokz headphones only paired to one device.
Saturday, 11/4/2023
7:06 hours sleep, 9211 steps, 41/146 avg/max HR, 173.7 pounds, 6 floors climbed
Today's race was my 8th Grocery Run 5K. The race starts at 8 AM so it was still dark when I left just before 7 AM. I got down to the race venue in 20 minutes. The weather conditions were 48F, 77% RH, calm and overcast so I wore shorts, a long sleeve tech and light running gloves.
Run: 0.55 mile, 5:10, 9:21 pace, 7 feet total ascent, 121/142 avg/max HR, 152/163 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 299.28 miles
Run: 3.19 miles, 25:00, 7:50 pace, 59 feet total ascent, 138/151 avg/max HR, 161/177 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 302.47 miles
Run: 1.0 miles, 9:12, 9:10 pace, 0 feet total ascent, 122/135 avg/max HR, 152/161 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 303.47 miles
I took a 0.55 mile warm up run at 9:21 to get my legs warm. I was a bit parched. I had decided not to carry water so I was a bit concerned. But there was a race to be raced so I lined up and got ready. And ... we were off! I carefully made my way through slower runners and got up to race pace. I tried to concentrate on pumping my arms and taking long strides for most of the race. I took a cup of water at the only aid station just past mile 1. The course is now an out and back. I knew at the turnaround that I was running OK and just had to keep it up. I could see the finish with a 1/2 mile to go. I sped up a bit ... 1/10 mile .. time in the high 24s ...and done in 25:04 gun time! I checked the results and found that I had placed 2n in my M 65-69 age group so I took a 1 mile cool down run at 9:10 pace before I claimed my newest race coffee mug. I had 2 cookies, 1/2 a bagel and a piece of pizza at their always excellent post race food bar before I headed home.
