I ran 6 times this week, 21.74 miles.
I didn't bike this week.
I took 57,027 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 and 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 and 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 my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.
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 1243 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/18). There were more than a few days when a mile was all I could walk or limp.
Sunday, 11/19/2023
8:24 hours sleep, 4662 steps, 40/89 avg/max HR, 171.1 pounds, 13 floors climbed
Walk: 1.65 miles, 22:41, 13:44 pace, 16 feet total ascent, 82/94 avg/max HR, 122/134 avg/max cadence, 34F, 80% RH, 7 mph WSW wind, mostly sunny
Shoes: blue Brooks Launch GTS8 - 349.22 miles
I got almost 8 hours of sleep but I was still up at 5:14 AM. I got out a bit after 6 AM for a walk on my usual "Out to Ling Rd" route. I didn't think a run after doing a half marathon yesterday would be wise. I set up a brisk pace and got it done. My splits were 13:51 and 13:34 pace.
Monday, 11/20/2023
9:26 hours sleep, 8336 steps, 40/134 avg/max HR, 170.9 pounds, 15 floors climbed
Run: 4.46 miles, 39:32, 8:52 pace, 67 feet total ascent, 123/138 avg/max HR, 158/218(?) avg/max cadence, 25F, 74% RH, 5 mph N wind, clear
Shoes: blue Brooks Glycerin GTS20 - 375.91 miles
I groaned when Alexa woke me at 5:20 AM and told me that it was 26F outside. But ... it was a run day at least so I knew I would warm up after a mile or so. But ... first I had to get up, weigh myself, set the coffee, get dressed, get outside and get running. It's mind over matter for the past 3+ years every single day. I set up a really nice and easy pace. I did warm up after a mile and a half but the wind was still cold when I turned into it around Ontario Beach Park. My body wanted me to stop for a tiny walk break but the mind told it "No, you can do this" so I ran and got it done. My splits were 9:17, 9:01, 8:54, 8:40 and 8:02 over the last 0.46 mile. Negative splits were a nice way to start today!
Tuesday, 11/21/2023
7:29 hours sleep, 9925 steps, 40/139 avg/max HR, 170.1 pounds, 21 floors climbed
Run: 4.45 miles, 39:24, 8:51 pace, 69 feet total ascent, 123/144 avg/max HR, 158/170 avg/max cadence, 28F, 63% RH, 13 ESE wind, wind chill 19F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 380.36 miles
I groaned again when Alexa woke me up at 5:20 AM. Why? She told me that it was 26F outside again. But ... just as yesterday ... it was a run day so I did what I did yesterday ... and got out there. I did put on a short sleeve tech on underneath my Brooks 1/4 zip long sleeve pullover due to the wind. It was coming out of the east which was a bit weird. But ... it didn't stop or hinder ... I got it done with negative splits for the second day in a row: 9:19, 9:12, 8:48, 8:33 and 7:49 over the last 0.45 mile. Boom!
Wednesday, 11/22/2023
7:25 hours sleep, 4586 steps, 40/97 avg/max HR, 172.0 pounds, 8 floors climbed
Walk: 1.67 mile, 22:56, 13:45 pace, 14 feet total ascent, 82/91 avg/max HR, 120/193 avg/max cadence, 45F, 93% RH, calm, overcast
Shoes: blue Brooks Launch GTS8 - 350.89 miles
I almost always walk on the day before a race so I did today too. I got out for a walk on my usual "Out to Ling Rd" route. It had rained yesterday afternoon and overnight so it was a bit wet. My spits were 13:42 and 13:50 over the last 0.67 mile.
Thursday, 11/23/2023
7:02 hours sleep, 14324 steps, 40/147 avg/max HR, 171.0 pounds, 33 floors climbed
Run: 0.50 mile, 4:48, 9:36 pace, 7 feet total ascent, 7 feet total ascent, 109/118 avg/max HR, 148/156 avg/max cadence, 39F, 75% RH, 7 mph SW wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 380.86 miles
Run: 6.28 miles, 51:08, 8:09 pace, 262 feet total ascent, 137/152 avg/max HR, 160/172 avg/max cadence, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 387.14 miles
Today's race was my 12th Race with Grace 10K (9 on the 2.0 course, 1 virtual, and 2 on the new 3.0 course). There was a new non-certified 5K course this year. I was a traditionist and signed up for the 10K like usual. I slept in until 6 AM and got to the race venue around 7:45 AM. I had forgotten my sunglasses (didn't need it) and my water bottle (could've used it). It was kind of warm so I wore shorts and my usual Brooks 1/4 zip long sleeve pullover and Brooks beanie. I wear what works for me ... even if it's the same thing day after day.
I got out for a little warm up run of 0.5 mile before the main event. The assistant pastor of the Lakeshore Church gave a brief prayer ... and we were off! I got up to my race pace pretty quickly. The 5K runners were a bit faster ... I let them pass me. I settled in and concentrated on just running. This new course has lots of straights where you don't think you're getting anywhere. Finally ... the turn onto Latta Rd ... finish somewhere ahead ... last turn ... and done!
I did OK. My chip time was 51:58 (fastest 10K of 2023, 8:13 pace) ... sweet! My runsignup.com results here. I was 106th out of 315, 3rd out of 11 in my M 65-69 age group. My splits were 8:21, 8:34, 8:06, 8:23, 7:54, 7:45 and 7:37 over the last 0.18 mile. The inaugural Race with Grace 5K has 254 finishers, results here.
I headed home and helped my darling wife, Christine, how ever I could with our Thanksgiving supper with sides of mashed potatoes, sweet potatoes, stuffing, and cranberries. Her turkey just fell off the bone when I cut. I did screw up when I threw away the turkey droppings when I cleaned up. Oh well!
There were other Thanksgiving races today. Yellow Jacket Racing put on the 52nd Turkey Trot. The 4.4 mile race had 1477 finishers, results here. The 2.5 mile race had 1817 finishers results here. The Newark Turkey Day Race had 100 finishers, results here. It's a 5 mile race on some streets in and around Newark. I ran my first race here in 2005. I managed to convince my girlfriend (and now wife), Christine, to run this race back in 2009 just after she moved in with me in Rochester. She still tells me that I told her that "there were no hills" in . Well ... there were hills.
Run: 1.5 miles, 14:42, 9:46 pace, 3 feet total ascent, 119/133 avg/max HR, 148/154 avg/max cadence, 45F, 66% RH, 13 mph W wind, cloudy
Shoes: Blue Brooks Glycerin GTS20 StealthFit - 1.5 miles
I had bought a new pair of Brooks Glycerin GTS20 StealthFit in size 12.5 (up from my usual size 12) last week. They were on sale at Amazon for 25% off for $120 instead of $160. I got out a really nice and easy test run on them ... oh ... sweetness ... not as tight as my size 12s ... oh ... sweet!!!
Friday, 11/24/2023
6:43 hours sleep, 8084 steps, 41/135 avg/max HR, 169.5 pounds, 18 floors climbed
Run: 4.55 miles, 41:00, 9:00 pace, 66 feet total ascent, 123/138 avg/max HR, 156/167 avg/max cadence, 32F, 64% RH, 12 mph W wind, wind chill 24F, ice pellets
Shoes: blue Brooks Glycerin GTS20 - 391.69 miles
I slept in until 6:24 AM and got out around 8 AM. What ... ice pellets were falling! Well ... I shook my head and thought ... at least it's not rain ... and headed out at a nice and easy pace on my usual "Out by the pier and around" route. I thought about heading out onto the pier at the Ontario Beach Park but saw that the waves were crashing onto it. The west wind tried to push me back and the ice pellets stung a wee bit when I ran into the west wind. But ... I got it done. My splits were 9:08, 8:59, 9:10, 9:05 and 8:22 over the last 0.55 mile.
Saturday, 11/25/2023
7:45 hours sleep, 7110 steps, 44/142 avg/max HR, 169.8 pounds, 15 floors climbed
Run: 4.55 miles, 38:38, 8:29 pace, 66 feet total ascent, 133/147 avg/max HR, 159/170 avg/max cadence, 36F, 60% RH, 12 mph WSW wind, wind chill 28F, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 396.24 miles
I didn't get out until almost 10 AM but I did get out for my usual run on my usual "Out by the pier and around" route. I set up my usual nice and easy pace. I didn't really think I was going any faster than usual so I was surprised by my 8:29 pace. My splits were 8:44, 8:19, 8:34, 8:36 and 7:58 over the last 0.55 mile.
