Sunday, 5/12/2024 to Saturday, 5/18/2024 - Run Our River 5K - May --- IN PROGRESS

I walked 6 times this week, 11.90 miles.

I ran 3 times this week, 6.95 miles.

I didn't bike this week.

I took x steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides 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 1418 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/11). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/12/2024

4286 steps, 41/92 avg/max HR, 170.4/170.5 pounds, floors climbed

Walk: 1.65 miles, 23:34, 14:16 pace, 36 feet total ascent, 78/92 avg/max HR, 107/137 avg/max cadence, 54F, 82% RH, 7 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 428.45 miles

It was a definite walk day after I felt a slight twinge in my left hamstring yesterday on my run (6th in a row ... should have stopped at 5). It felt OK but I was glad to just got out and got back without issue. My splits were 14:48 and 13:26 over the last 0.65 mile.

Monday, 5/13/2024

3291 steps, 45/112 avg/max HR, 172.0/172.0 pounds, floors climbed

Walk: 1.65 miles, 24:29, 14:51 pace, 21 feet total ascent, 101/120 avg/max HR, 116/138 avg/max cadence, 52F, 76% RH, 5 mph SSW wind, mostly sunny

Shoes: blue/yellow Brooks Launch GTS8 - 430.10 miles

I got out for another walk on my "Out to Ling Rd" run. I saw another walker coming back from Greenleaf Rd who is usually a runner. He was limping and had hurt his hamstring on Saturday too. We briefly commiserated with each other before we went our separate ways. Out and back ... my splits were 15:01 and 14:34 over the last 0.65 mile.

Tuesday, 5/14/2024

16049 steps, 43/147 avg/max HR, floors climbed

Walk: 2.35 miles, 31:05, 13:14 pace, 49 feet total ascent, 86/104 avg/max HR, 118 avg cadence, 57F, 72% RH, 9 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 437.45 miles

I got out a longer walk on my "Out to Beach Ave" route. I picked up the pace a bit. My splits were 12:34, 13:36 and 14:05 over the last 0.35 mile.

Tonight's race was the May edition of the 6 race Run Our River 5K series. I drove into a brief shower on I-490E on the way to the race venue. It died down to just a light sprinkle by the time the race started at 6:15 PM.

Run: 0.65 mile, 6:17, 9:38 pace, 7 feet total ascent, 109/119 avg/max HR, 145/156 avg/max cadence, 72F, 52% RH, 15 mph NNE wind, light sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 321.77 miles

Run: 3.14 miles, 26:37, 8:28 pace, 7 feet total ascent, 136/149 avg/max HR, 155/163 avg/max cadence, 68F, 61% RH, 7 mph NE wind, light sprinkles

Shoes: blue/yellow Brooks Glycerin GTS20 - 324.91 miles

I got out for a slow warm up run. I found that my left hamstring hadn't healed after 3 walk days. Well ... I was at the race and I was going to run. So ... I started slow. I could feel the ache. I spent a bit of time trying to find the right stride and form that would allow me to run fast without any undue pain. I warmed up, the ache went away a bit ... I just kept running. The ache didn't get any worse so I ran and even pushed it once I got within 0.5 mile of the finish. And ... done in 26:37 (26:28 chip time). I ached but I did my stretches and went home.

I did as well as I could. I was 68th out of 111, 4th out of 9 in my M 65-69 age group, results here. My splits were 8:47, 8:34, 8:11 and 7:40 over the last 0.14 mile.

Wednesday, 5/15/2024

8523 steps, 42/134 avg/max HR, floors climbed

Walk: 2.35 miles, 30:50, 13:32 pace, 52 feet total ascent, 115/133 avg/max HR, 120/134 avg/max cadence, 55F, 94% RH, 3 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 434.80 miles

I got out for a brisk walk on my longer "Out to Beach Ave" route. Nothing unusual. My splits were 13:34, 13:26 and 13:45 over the last 0.35 mile.

Thursday, 5/16/2024

3873 steps, 40/114 avg/max HR, 169.8 (at 3:35AM?)/170.4/169.9 pounds, floors climbed

Walk: 1.65 miles, 20:17, 12:16 pace, 7 feet total ascent, 91/116 avg/max HR, 129/156 avg/max cadence, 57F, 94% RH, 3 mph N wind, overcast

Shoes: blue Brooks Launch GTS8 - 436.45 miles

I thought about a run but put on my walking shoes instead. I set up an OK walking pace on my "Out to Beach Ave" route. I decided to try a slow run on the way back ... and my left hamstring ... didn't ache! So ... that's a good thing. My splits were 13:43 and 10:03 over the last 0.65 mile.

Friday, 5/17/2024

5713 steps, 40/131 avg/max HR, 169.4/168.5 pounds, floors climbed

Run: 3.16 miles, 28:22, 9:00 pace, 30 feet total ascent, 125/138 avg/max HR, 154/165 avg/max cadence, 61F, 82% RH, 7 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 328.07 miles

I got for a 5K on my rarely used "Out to Stutson St Overlook" route. My left hamstring seemed OK with my really nice and easy pace. My splits were 9:32, 8:49, 8:43 and 8:26 over the last 0.16 mile. 

Saturday, 5/18/2024

steps, avg/max HR, pounds, floors climbed

Walk: 2.25 miles, 28:32, 13:07 pace, 35 feet total ascent, 83/99 avg/max HR, 116/196 avg cadence, 64F, 88% RH, 5 mph S wind, cloudy

Shoes: blue Brooks Launch GTS8 - 438.70 miles

I got out for the "day before a race" walk on my longer "Out to Beach Ave" route. Nothing unusual ... it was quite damp and humid from the hours of rain in the afternoon and evening last night. My splits were 13:30, 12:48 and 12:56 over the last 0.25 mile.

Sunday, 5/5/2024 to Saturday, 5/11/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 27.11 miles.

I didn't bike this week.

I took 63,950  steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides 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 1411 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 5/4). There were more than a few days when a mile was all I could walk or limp.

Sunday, 5/5/2024

6064 steps, 48/98 avg/max HR, 170.1/169.9 pounds, 20 floors climbed

Walk: 2.25 miles, 28:37, 12:44 pace, 48 feet total ascent, 84/103 avg/max HR, 129 avg cadenc, 54F, 88% RH, 12 mph S wind, light rain

Shoes: blue Brooks Launch GTS8 - 426.80 miles

I knew that my legs needed a rest after 6 consecutive running days ... I wanted to run for sure. It was overcast with a light rain when I set out in shorts and my Brooks 1/4 zip long sleeve pullover. I set up my usual brisk pace. Yes ... I got a bit damp. My splits were 12:32, 12: 43 and 13:26 over the last 0.25 mile.

Monday, 5/6/2024

10647 steps, 45/142 avg/max HR, 170.7/168.8 pounds, 17 floors climbed

Run: 4.45 miles, 38:23, 8:37 pace, 66 feet total ascent, 126/145 avg/max HR, 156/170 avg/max cadence, 55F, 88% RH, 7 mph NNW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 298.46 miles

I got out about 10 minutes late but I got out. The usual run on the usual "Out by the pier and around" route at the usual pace ensued. I started out a bit sluggish but pushed up the pace around mile 3 after I warmed up. My splits were 9:06, 8:39, 8:40, 8:26 and 7:44 over the last 0.45 mile.

Tuesday, 5/7/2024

9483 steps, 41/133 avg/max HR, 171.7/170.6 pounds, 21 floors climbed

Run: 4.75 miles, 41:39, 8:44 pace, 96 feet total ascent, 123/136 avg/max HR, 158/168 avg/max cadence, 45F, 81% RH, calm, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 303.21 miles

I weighed 2.4 pounds more today than yesterday??? WTH? It must have been that plate of pasta that I DIDN'T have last night? Whatever ... I took my sluggish self out for a sluggish run on my usual "Out by the pier and around" route ... and lost 1.1 pounds. My splits were 8:59, 8:46, 8:49, 8:45 and 8:26 over the last 0.75 mile.

Wednesday, 5/8/2024

8516 steps, 42/136 avg/max HR, 171.4/170.2 pounds, 18 floors climbed

Run: 4.45 miles, 38:01, 8:32 pace, 73 feet total ascent, 125/137 avg/max HR, 159/168 avg/max cadence, 54F, 94% RH, 6 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 307.66 miles

I decided that I needed a change of pace so I turned right onto the LOSP Trail and ran my "Out to Dewey Ave and around" route this morning. I felt sluggish and kept a nice and easy pace. Well ... it turned out to be a 8:32 pace. Huh? It certainly felt like a 8:52 or 9:02 pace. My thighs ached for heaven's sake. My splits were 8:50, 8:31, 8:24, 8:33 and 8:10 over the last 0.45 mile.

Thursday, 5/9/2024

8385 steps, 41/145 avg/max HR, 170.5/169.8 pounds, 14 floors climbed

Run: 4.55 miles, 38:22, 8:25 pace, 64 feet total ascent, 135/150 avg/max HR, 158/167 avg/max cadence, 46F, 93% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 312.21 miles

I got out for my usual run on my usual "Out by the pier and around" route. But ... this time I decided to push the pace from about mile 1. The result was a quicker 8:25 pace. My splits were 8:52, 8:16, 8:30, 8:29 and 7:39 over the last 0.55 mile.

Friday, 5/10/2024

11438 steps, 46/142 avg/max HR, 169.6/168.6 pounds, 23 floors climbed

Run: 4.45 miles, 38:16, 8:36 pace, 66 feet total ascent, 125/143 avg/max HR, 158/168 avg/max cadence, 50F, 82% RH, 6 mph NE wind, wind chill 48F, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 316.66 miles

I got out on my usual "Out by the pier and around" route at the usual pace at the usual time with almost the usual negative splits ... nothing unusual ... lol! My splits were 8:57, 8:41, 8:39, 8:25, 7:54 over the last 0.45 mile.

I went out a bit after 11 PM to see if I could get a look at the Northern Lights. The news and social media had been hyping it all day. Well ... I had to go out into the middle of the Lake Shore Country Club behind our townhouse to get where it was dark (about 1/4 mile from Lake Ontario. I could see it but it was vivid. I was able to take one handheld picture with my Samsung S24+ camera set to Night. I bet that all the other better pictures used a tripod and timed exposures.

Saturday, 5/11/2024

9417 steps, 41/132 avg/max HR, 169.1/168.1 pounds, 16 floors climbed

Run: 4.46 miles, 43:16, 9:42 pace, 120/138 avg/max HR, 144 avg cadence, 54F, 71% RH, 6 mph SSW wind, mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 321.12 miles

I stopped to smell a lilac bush on Beach Ave on one of my walk breaks

Well ... today should have a walk not a run day. I thought ... one more run day to make 6 ... right? Well ... everything was going well until I felt a twinge in my left hamstring as I exited the Ontario Beach Park. WTF? Well ... it hurt enough that I couldn't run on it. I lapsed into a trot/walk the rest of way. Ugh!!! Anyway ... my splits were 9:08, 8:45, 9:55, 10:34 and 10:35 over the last 0.46 mile.