Sunday, 6/2/2024 to Saturday, 6/8/2024 - Charlie McMullen 1 Mile

I walked twice this week, 4.0 miles.

I ran 7 times this week, 23.54 miles.

I didn't bike this week.

I took 59,682 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 1439 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/2/2024

8861 steps, 45/138 avg/max HR, 170.1/168.5 pounds, 22 floors climbed

Run: 5.15 miles, 45:09, 8:46 pace, 46 feet total ascent, 127/140 avg/max HR, 157/165 avg/max cadence, 64F, 56% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 392.21 miles

I got out for my 5th run in a row so I got out at a really nice and easy pace on a just out and back on my "Out to Island Cottage" route. My thighs ached a bit but I got it done. My splits were 8:54, 8:56, 8:42, 8:41, 8:40 and 24 over the last 0.15 mile.

Monday, 6/3/2024

7525 steps, 44/119 avg/max HR, 169.5/168.9 pounds, 11 floors climbed

Walk: 2.35 miles, 32:37, 13:53 pace, 60 feet total ascent, 90/123 avg/max HR, 118 avg cadence, 63F, 94% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 445.66 miles

I got out for a needed walk after 5 running days. I got out at a brisk pace on my "Out to Beach Ave" route. My splits were 14:32, 13:19 and 13:37 over the last 0.35 mile.

Tuesday, 6/4/2024

6183 steps, 42/91 avg/max HR, 170.4/170.2 pounds, 5 floors climbed

Walk: 1.65 miles, 26:10, 15:52 pace, 17 feet total ascent, 74/88 avg/max HR, 109/119 avg/max cadence, 63F, 83% RH, calm, cloudy

Shoes: blue Brooks Launch GTS8 - 447.31 miles

I had a crappy night of sleep so my alarm at 5:20 AM came way too early. I knew a run would be crappier so I got out for a slightly less crappy walk on my "Out to Ling Rd". I struck up a "get it done" pace and got it done. My splits were 16:00 and 15:41 over the last 0.65 mile.

Wednesday, 6/5/2024

10440 steps, 41/139 avg/max HR, 170.2/168.4 pounds, 18 floors climbed

Run: 4.56 miles, 40:12, 8:49 pace, 64 feet total ascent, 128/142 avg/max HR, 157/165 avg/max cadence, 64F, 88% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 496.77 miles

A flower at mile 2.98 on the Secret Sidewalk at 6:18:33

I got out a bit early on my usual "Out by the pier and around" route. I had thought about going longer before I started but it was just way too humid. It felt sweltering just I just stuck with a nice and easy pace ... and "got it done". My splits were 9:00, 8:51, 8:44, 8:54 and 28 over the last 0.56 mile.

Thursday, 6/6/2024

8988 steps, 45/145 avg/max HR, 170.8/169.1 pounds, 23 floors climbed

Run: 4.55 miles, 40:03, 8:48 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 66F, 94% RH, 5 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 501.32 miles

I got for yet another usual run on my usual "Out by the pier and around" route at my nice and easy usual pace. It was just as humid and I was dripping in sweat just like yesterday. I just plugged through it. My splits were 9:16, 8:40, 8:48, 8:49 and 8:07 over the last 0.55 mile.

Don Alhart 2024

Tonight was local WOKR-13 newscaster Don Alhart's last broadcast after 58 years at age 80. He has a Guiness World Records for longest newscaster at a single station. I remember watching him back in the day. His 3 grandkids helped with the weather forecast (a nod that he started out as a weathercaster). He received a street at the station on W Henrietta Rd named after him, a tribute from ABC World News anchor David Muir, a Buffalo Bills jersey and numerous well wishes, link here and gallery here. Don closed with a final Bright Spot and thanked all the viewers ... "For YOU are the Bright Spots and I end through the tears. Thanks for a wonderful journey after fifty-eight years!" May he has a long and well earned retirement!

Friday, 6/7/2024

10217 steps, avg/max HR, 172.2/170.5 pounds, 16 floors climbed

Run: 3.15 miles, 26:49, 8:31 pace, 68 feet total ascent, 126/146 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 7 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 504.47 miles

I got for a 5K on my "Out to Stutson St Overlook" route. I thought I had a nice and easy pace but it turned to be a quick 8:31. My splits were 9:03, 8:32, 8:08 and 8:19. It didn't really feel that I was speeding up that quick, weird.

Tonight was the Charlie McMullen Mile. It's a RROY race put on by GVH. I raced it 10 times now. Tonight's venue was the St John Fisher University track. The weather conditions were 60F, 80% RH, 12 mph W wind, cloudy.

Run: 0.65 mile, 6:32, 10:00 pace, 30 feet total ascent, 112/121 avg/max HR, 149/159 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.12 miles

Run: 1.03 miles, 7:30, 7:18 pace, 0 feet total ascent, 137/149 avg/max HR, 162/179 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 506.15 miles

A picture taken by Vickey Beaver ... maybe I was sprinting for the finish

I ran in the M/W 8 to 10 minute mile race with 20 runners. I started easy and held about 6th or 7th after lap 1. I passed runners until I was 3rd right after mile 1. Laps 2 and 3 passed as I held 3rd. Then with 1/2 a lap to go the 2nd runner passed the 1st runner. I passed both with 100 meters to go ... and sprinted to the finish!!! I don't know where my kick came from ... but it felt nice!!! Leone Timing had me at 7:27.46, results here.

Saturday, 6/8/2024

7468 steps, 42/146 avg/max HR, 170.2/168.0 pounds, 16 floors climbed

Run: 4.45 miles, 40:33, 9:06 pace, 67 feet total ascent, 122/141 avg/max HR, 154/167 avg/max cadence, 64F, 60% RH, 15 mph W wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.60 miles

The pink roses at the edge of our townhouse unit with our cars in the background (Trax on the left and Cruze on the right)

I slept in until almost 8 AM ... slacker, lol! I got out for a sluggish run on my usual "Out by the pier and around" route. I just didn't have much energy. My splits were 9:23, 9:08, 9:15, 9:03 and 8:15 over the last 0.45 mile.