I ran 5 times this week, 21.76 miles.
I didn't bike this week.
I took 59,213 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 (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. 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 (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. 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 1250 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/25). There were more than a few days when a mile was all I could walk or limp.
Sunday, 11/26/2023
7:07 hours sleep, 7839 steps, 50/139 avg/max HR, 171.8 pounds, 14 floors climbed
Run: 4.55 miles, 39:36, 8:29 pace, 84 feet total ascent, 129/142 avg/max HR, 157/167 avg/max cadence, 27F, 80% RH, 3 mph SSE wind, partly cloudy
Shoes: blue Brooks Glycerin GTS20 - 400.79 miles
I was up earlier than usual on a Sunday since I had made plans to with my oldest son, Michael, to take him grocery shopping at 10 AM. So I was out just before sunrise on my usual "Out by the pier and around" route. I struck up my usual nice and easy pace (that has been a bit quicker of late) and got it done. My splits were 8:53, 8:21, 8:26, 8:25 and 8:09 over the last 0.55 mile.
Monday, 11/27/2023
6:41 hours sleep, 8819 steps, 43/99 avg/max HR, 173.6 pounds, 5 floors climbed
Walk: 1.65 miles, 20:37, 12:36 pace, 16 feet total ascent, 94/108 avg/max HR, 130 avg cadence, 37F, 75% RH, 12 mph W wind, wind chill 30F, cloudy
Shoes: blue Brooks Launch GTS8 - 352.54 miles
I got out at 6 AM for a walk on my usual "Out to Ling Rd" route after 4 running days. It was windy so I threw on a short sleeve tech on my usual clothing. My splits were 12:21 and 12:58 over the last 0.65 mile.
Tuesday, 11/28/2023
6792 steps, 46/130 avg/max HR, 173.6 pounds, 20 floors climbed
Run: 3.16 miles, 28:59, 9:11 pace, 33 feet total ascent, 122/133 avg/max HR, 157/168 avg/max cadence, 25F, 68% RH, 9 mph WSW wind, wind chill 16F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 403.95 miles
Alexa woke me up at 5:20 AM. She told me that "Rise and shine" and it was 25F. I groaned but it was a run day so I did the usual stuff, got out there and got it done. I did put more clothing on. I dug out my balaclava and my gym shorts. They helped since the wind chill was in the teens. I started out with a nice and easy pace. I had a slight pain behind my left knee and I made the turn to cut my run short to one mile but it almost went away so I added 2 more miles to get my run to a 5K. Runner logic ... if you can do one mile, you can do three! My splits were 9:43, 9:01, 8:56 and 8:28 over the last 0.16 mile. A mildly painful negative split.
Wednesday, 11/29/2023
6:05 hours sleep, 10419 steps, 41/134 avg/max HR, pounds, 24 floors climbed
Run: 4.45 miles, 40:10, 9:01 pace, 63 feet total ascent, 125/138 avg/max HR, 160/170 avg/max cadence, 25F, 68% RH, 14 mph WSW wind, wind chill 14F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 408.40 miles
Alexa told me that it was 21F. Well ... up and at them! It had snowed a wee bit overnight plus it was windy. I put on an extra long sleeve tech. I got out and did my usual "Out by the pier and around" route. I struck up a careful pace since there was about 1/4 of snow on the ground. There weren't any ice patches (at least that I knew about). My splits were 9:29, 9:00, 9:01, 8:51 and 8:27 over the last 0.45 mile.
Thursday, 11/30/2023
7:23 hours sleep, 10783 steps, 41/129 avg/max HR, 172.0 pounds. 18 floors climbed
Run: 3.15 miles, 27:51, 8:50 pace, 58 feet total ascent, 124/135 avg/max HR, 159/194 avg/max cadence, 36F, 64% RH, 9 mph SW wind, wind chill 29F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 411.55 miles
The forecast had called for warmer temps this morning. It was above freezing and almost felt balmy ... well, almost. I felt a wee bit sluggish for some reason. I opted for my shorter "Out to Clematis St" route since I had work stuff to do right after I punch in at 8 AM. Getting it done! My splits were 9:00, 8:50, 8:46 and 8:09 over the last 0.15 mile.
It's the end of November so it's stat time!
I walked 7 times for 11.57 miles, 1.65 miles/walk in November. I have walked 133 times for 206.8 miles, 1.55 miles/walk so far in 2023.
I ran 27 times for 117.38 miles, 4.35 miles/run in November. I have run 195 times for 727.05 miles, 3.73 miles/run so far in 2023.
I ran 3 races in November:
11/4 Grocery Run 5K (fastest 5K of 2023), 24:54 Chip, 8:01 pace, 66th/676, 2nd/16 in my M 65-59 age group, 48F, 77% RH, calm, overcast
11/18 Bound for the Hounds 6 Hour Ultra, 6 laps for 13.8 miles in 2:20:01, Half marathon in 2:05:50, 39F, 70% RH, calm, sunny
11/23 Race with Grace 10K (fastest 10K of 2023), 51:58, 8:13 pace, 106th/315, 3rd/11 in my M 65-69 age group, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy
I didn't bike in November but I did bike 48 times for 619.12 miles, 12.9 miles/bike in 2023.
I took 267,099 steps in November and have taken 2,371,868 steps so far in 2023.
Friday, 12/1/2023
7:06 hours sleep, 4013 steps, 42/107 avg/max HR, 172.8 pounds, 11 floors climbed
Walk: 1.65 miles, 21:26, 12:57 pace, 11 feet total ascent, 87/117 avg/max HR, 121/197 avg/max caadence, 46F, 61% RH, 8 mph SW wind, wind chill 43F, cloudy
Shoes: blue Brooks Launch GTS8 - 354.19 miles
I woke up during the night and heard the dishwasher still running. Huh? I went downstairs and found that the timer was stuck. I advanced and restarted it. I saw that it was 4 AM so I stayed downstairs and babysat it. I knew I wouldn't be able to go back to sleep so I didn't even try. I needed a day off from running (and I was a bit tired) so I got out for a walk on my usual "Out to Ling Rd" route. It was 46F and I opted to wear my usual winter clothing. I could have gotten by with shorts and a long sleeve tech though. My splits were 12:55 and 13:00 over the last 0.65 mile.
Saturday, 12/2/2023
7:20 hours sleep, 10548 steps, 40/140 avg/max HR, 169.2 pounds, 22 floors climbed
Run: 6.45 miles, 55:55, 8:40 pace, 130/144 avg/max HR, 158/170 avg/max cadence, 45F, 93% RH, 6 mph NNE wind, wind chill 42F, overcast
Shoes: blue Brooks Glycerin GTS20 - 418.0 miles
I slept in until 6:30 and puttered around a bit ... but a run doesn't get done by itself so I got up, got dressed, got out and got it done. It was 45F but a bit misty so I put on my winter running gear. I struck up a nice and easy pace as I headed out on my usual route. I decided to stretch it farther and ended up with a "Out by the pier and to Dewey Ave" route. My body wanted me to turn around once I headed up Beach Ave to Dewey Ave but I was stubborn and refused to heed that urging. Boom and done! My splits were 9:06, 8:37, 8:46, 8:40, 8:31, 8:35 and 8:06 over the last 0.45 mile.
