Sunday, 2/4/2024 to Saturday, 2/10/2024

I walked 3 times this week, 4.80 miles.

I ran 6 times this week, 25.66 miles.

I didn't bike this week.

I took 65,187 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 is better than a walk or bike 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 1320 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/3). There were more than a few days when a mile was all I could walk or limp.

Sunday, 2/4/2024

8146 steps, 47/132 avg/max HR, 170.7 pounds, 27 floors climbed

Run: 4.70 miles, 42:05, 8:57 pace, 73 feet total ascent, 122/136 avg/max HR, 158/167 avg/max cadence, 25F, 80% RH, 5 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 637.70 miles

A sensible runner woul have walked today after a hard 8 mile race the day before. My thighs ached when I headed down stairs after all. But ... I was not a sensible runner ... I headed out for my usual run at a slighty slower pace on my usual :Out by the pier and around" route. Yes, it hurt a bit and my thighs screamed a bit when I went down stairs the rest of the day. My splits were 9:31, 9:12, 8:52, 8:49, 8:50 and 8:42 over the last 0.70 mile.

Monday, 2/5/2024

8:46 hours sleep, 8110 steps, 42/95 avg/max HR, 171.7 pounds, 13 floors climbed

Walk: 1.65 miles, 20:45, 12:34 pace, 15 feet total ascent, 92/104 avg/max HR, 129/202 avg/max cadence, 30F, 86% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 383.15 miles

My thighs were still sore so I decided to take them for a brisk walk. I don't think they appreciated it though, lol. I put on my new Noxgear Tracer2 vest. My splits were 12:29 and 12:41 over the last 0.65 mile.

Tuesday, 2/6/2024

9:00 hours sleep, 10661 steps, 41/134 avg/max HR, 171.1 pounds, 32 floors climbed

Run: 4.45 miles, 39:21, 8:51 pace, 67 feet total ascent, 122/137 avg/max HR, 160/171 avg/max cadence, 19F, 86% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 642.15 miles

It was clear, cold and frosty this morning. I saw Mars and the crescent moon hanging low in the eastern sky. My thighs were pretty much back to normal so I struck up a nice and easy pace on my usual "Out by the pier and around" route. I stopped by Bill Grey's at the Genesee River to take a picture but my camera took a really poor picture. I will fiddle with the settings (there is a Night setting). I will be getting another cell for the total solar eclipse in April for sure! Anyway ... my splits were a negative split: 9:11, 9:00, 8:48, 8:41 and 8:09 over the last 0.45 mile.

Walk: 1.5 miles, 19:03, 13 feet total ascent, 80/104 avg/max HR, 120 avg cadence, 30F, 69% RH, 7 mph NE wind, wind chill 24F, clear

Shoes: blue Brooks Launch GTS8 - 384.65 miles

I decided to get out for a brisk walk before supper to up my step count. My splits were 12:51 and 12:17 over the last 0.5 mile. Nice!

Wednesday, 2/7/2024

6:01 hours sleep, 11142 steps, 43/149 avg/max HR, 170.7 pounds, 18 floors climbed

Run: 4.46 miles, 38:57, 8:44 pace, 74 feet total ascent, 132/158 avg/max HR, 160/168 avg/max 

cadence, 23F, 86% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 646.61 miles

It was another clear, cold and frosty morning. It was also another run morning so I got up, dressed and out there. I struck up my usual nice and easy pace on my usual "Out by the pier and around" route. There was something about running and seeing my headlamp light up the frost on the ground. My splits were 9:02, 8:47, 8:48, 8:35 and 8:12 over the last 0.46 mile.

Thursday, 2/8/2024

6:48 hours sleep, 11357 steps, 41/138 avg/max HR, 171.7 pounds, 19 floors climbed

Run: 4.45 miles, 39:08, 8:47 pace, 62 feet total ascent, 128/143 avg/max HR, 159/170 avg/max cadence, 28F, 86% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 651.06 miles

It was a bit warmer this morning ... clear, cold and not as frosty. I got up, dressed and out again for a run on my "Out by the pier and around" route. I think I could run this route blindfolded. I started a bit slow and a negative split ensued: 9:05, 8:50, 8:48, 8:37 and 8:22 over the last 0.45 mile. 

Friday, 2/9/2024

8:09 hours sleep, 8559 steps, 45/138 avg/max HR, 171.2 pounds, 17 floors climbed

Walk: 1.65 miles, 21:35, 13:04 pace, 18 feet total ascent, 87/98 avg/max HR, 122/197 avg/max cadence, 48F, 46% RH, 10 mph SSW wind, wind chill 44F, cloudy

Shoes: blue Brooks Launch GTS8 - 386.30 miles

My stomach felt off so I opted for a brisk walk this morning. My splits were 12:49 and 13:28 over the last 0.65 mile.

Run: 3.15 miles, 27:32, 8:44 pace, 60 feet total ascent, 126/139 avg/max HR, 156/165 avg/max 

cadence, 57F, 51% RH, 15 mph SSW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 654.21 miles

It was so nice outside that I simply had to lace up my running shoes and go out for a nice and easy 5K during lunch. Shorts and a long sleeve tech, baby! My splits were 8:48, 8:50, 8:42 and 7:55 over the last 0.15 mile.

Saturday, 2/10/2024

7:44 hours sleep, 7212 steps, 42/145 avg/max HR, 170.4 pounds, 20 floors climbed

Run: 4.45 miles, 37:56, 8:31 pace, 76 feet total ascent, 130/146 avg/max HR, 158/171 avg/max cadence, 52F, 76% RH, 9 mph SW wind, cloudy with a few sprinkles

Shoes: blue Brooks Glycerin GTS20 - 658.66 miles

I got out a nice and what ended up quick run on my usual "Out by the pier and around" route. I started out nice and easy. I must have sped up a bit because I ended up with a 8:31 pace. My splits were 8:50, 8:31, 8:27, 8:35 and 7:49 over the last 0.45 mile. Nice!