I ran 5 times this week, 21.53 miles.
I didn't bike this week.
I took 57,368 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 1264 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/9). There were more than a few days when a mile was all I could walk or limp.
Sunday, 12/10/2023
8:26 hours sleep, 7761 steps, 48/142 avg/max HR, 171.3 pounds, 20 floors climbed
Run: 4.45 miles, 39:32, 8:53 pace, 65 feet total ascent, 131/144 avg/max HR, 158/166 avg/max cadence, 46F, 93% RH, 6 mph W wind, wind hill 44F, light rain
Shoes: blue Brooks Glycerin GTS20 - 436.03 miles
It was raining by the time I got up off the couch to get out for my run. I thought about a walk but I knew that I would get just as wet so I went back inside and changed my attire and shoes. I set up a sluggih yet nice and easy pace. I just wasn't into this run ... but I kept going ... and got it done. My splits were 9:04, 8:49, 8:57, 8:57 and 8:20 over the last 0.45 mile.
The Bills won a close one tonight away against the Kansas City Chiefs, 20-17. The Bills were up 17-7, the Chiefs tied it at 17-17 and then Bass kicked a FG to go up 20-17. to The biggest play was when the Chiefs had the winning TD called back due to offensive offsides by a WR. The Chiefs were unhappy but it was obvious, link here.
Monday, 12/11/2023
9:24 hours sleep, 13141 steps, 44/138 avg/max HR, 169.7 pounds, 19 floors climbed
Run: 4.45 miles, 39:30, 8:53 pace, 69 feet total ascent, 126/145 avg/max HR, 158/169 avg/max cadence, 36F, 80% RH, 10 mph W wind, wind chill 29F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 440.48 miles
Well ... back to the grind of getting up at 5:20 AM. I got out on my usual run on my usual "Out by the pier and around" route at my usual nice and easy pace. What I didn't expect was to be almost hit by a car in our complex while I was running sort of fast with less than 0.1 mile to the end. I stopped with feet to spare and so did the car. I had my Noxgear vest on solid red and my headlamp on for heaven's sake! I yelled "Hey, fucking stop!" and then ran behind the car to totally avoid it. WTF! Anyway ... my splits were 9:03, 9:02, 8:50, 8:50 and 8:20 over the last 0.45 mile.
Tuesday, 12/12/2023
8:34 hours sleep, 7913 steps, 41/117 avg/max HR, 170.2 pounds, 11 floors climbed
Walk: 2.15 miles, 25:25, 11:50 pace, 48 feet total ascent, 101/124 avg/max HR, 123/209 avg/max cadence, 36F, 64% RH, 14 mph WSW wind, wind chill 27F, cloudy
Shoes: blue Brooks Launch GTS8 - 360.89 miles
I wanted to get some stuff done before my workday at Ricoh started so I opted for a walk this morning. It was cold and windy so I was glad that I added a long sleeve tech under my usual Brooks 1/4 zip long sleeve pullover. I set up a really brisk walking pace since the wind bit right through me (especially on the way back). I went out on my rarely used "Out to Beach Ave" route to get a bit extra distance in. I set my Noxgear vest on flash and my headlamp with all its lights on ... I had no troubles with cars. My splits were 11:28, 12:09 and 12:01 over the last 0.15 mile.
Wednesday, 12/13/2023
7:24 hours sleep, 11414 steps, 41/137 avg/max HR, 169.6 pounds, 20 floors climbed
Run: 4.46 miles, 38:47, 8:42 pace, 71 feet total ascent, 127/140 avg/max HR, 160/170 avg/max cadence, 30F, 64% RH, 14 mph WSW wind, wind chill 21F, clear
Shoes: blue Brooks Glycerin GTS20 - 444.94 miles
It was chilly and windy but it was a run day so I got up, set the coffee up, got dressed and got out there. I noticed that my Garmin Venu was at 19% and thought about doing my shorter route but I went with the usual "Out by the pier and around" route ... just a bit faster. The wind bit right through me but I warmed up (I think) after a mle. My Garmin Venu was at 1% when I got done. It survived. My splits were 8:57, 8:36, 8:41, 8:50 and 8:10 over the last 0.46 mile.
Thursday, 12/14/2023
6:42 hours sleep, 7534 steps, 41/136 avg/max HR, 169.6 pounds, 19 floors climbed
Run: 4.47 miles, 39:22, 8:49 pace, 70 feet total ascent, 124/139 avg/max HR, 158/170 avg/max cadence, 25F, 74% RH, 8 mph SW wind, wind chill 17F, clear
Shoes: blue Brooks Glycerin GTS20 - 449.41 miles
I got out a bit late because I had to find my Venu (on top of the toaster for some reason). I got out at my usual pace on my usual "Out by the pier and around" route. I was headed up Latta Rd at Valley View Place when I came upon an old guy sweeping up twigs and branches. I stopped and he explained that some kids crashed into his hedge last night around 11:30 PM. I noticed that the stop sign was bent over into almost a half moon (like an sidewides C). I thanked him for sweeping and clearing the snow from his sidewalk since I run on it almost every morning. I hope my headlamp wasn't too bright for him. I continued onward and didn't encounter anyone else. My splits were 9:04, 9:03, 8:33, 8:36 and 8:45 over the last 0.47 mile.
Friday, 12/15/2023
8:27 hours sleep, 8798 steps, 41/100 avg/max HR, 169.6 pounds, 15 floors climbed
Walk: 2.15 miles, 27:11, 12:38 pace, 46 feet total ascent, 89/104 avg/max HR, 115/194 avg/max cadence, 43F, 70% RH, 17 mph W wind, wind chill 35F, clear
Shoes: blue Brooks Launch GTS8 - 362.04 miles
It had warmed up overnight to the low 40s and I thought about wearing shorts. It was a walk day so I wore my CW-X tights and Brooks 1/4 zip long sleeve pullover for warmth since it was windy. I pushed to my longer "Out to Beach Ave" route at a brisk pace. My splits were 12:30, 12:42 and 13:18 over the last 0.15 mile.
Saturday, 12/16/2023
7:54 hours sleep, 10807 steps, 40/144 avg/max HR, 167.7 pounds, 15 floors climbed
Run: 6.75 miles, 57:58, 8:35 pace, 85 feet total ascent, 132/147 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 3 mph S wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 456.16 miles
It was above 40F so I wore shorts on a beautiful December morning. I wanted a longer run so I went beyond the end of Beach Ave onto Dewey Ave for a "Out by the pier, to Dewey Ave and around" route. I set up a nice and easy pace but was surprised when I found it was a 8:35 pace. It felt more like a 9:00 pace. My splits were 9:04, 8:43, 8:37, 8;24, 8:23, 8:28 and 8:24 over the last 0.75 mile.
