Sunday, 6/23/2024 to Saturday, 6/29/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 28.60 miles.

I didn't bike this week.

I took 60,743 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 1460 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/23/2024

7508 steps, 45/140 avg/max HR, 171.2/169.8 pounds, 11 floors climbed

Run: 4.55 miles, 43:39, 9:35 pace, 126/147 avg/max HR, 151/164 avg/max cadence, 63 feet total ascent, 81F, 70% RH, 12 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 461.04 miles

It was hot and muggy when I got out shortly after 8 AM. I set up a nice and easy pace on my usual "Out by the pier and around route. I did OK for 2 miles and then melted into a run/walk with 7 (yes ... 7) walk breaks. I just didn't have it today. My splits were 9:12, 8:55, 9:49, 10:51 and 8:49 over the last 0.55 mile.

Today was the 4th anniversary of my daily exercise streak of 1 mile or 1461 days. Here are the stats: 

496 walks, 773.37 miles, 1.56 miles/walk

19 snowshoes, 36.68 miles, 1.93 miles/snowshoe

786 runs, 3067.40 miles, 3.90 miles/run

4 treadmills, 4.5 mile, 1.13 miles/treadmill

303 bikes, 3923 miles, 12.95 miles/bike

5 indoor bikes, 28 miles, 5.6 miles/indoor bikes

1613 events, 7832.95, 4.86 miles/event

Monday, 6/24/2024

9792 steps, 46/140 avg/max HR, 170.9/169.3 pounds, 15 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 78 feet total ascent, 127/143 avg/max HR, 158/169 avg/max cadence, 64F, 73% RH, 12 mph NW wind, mostly cloudy to mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 465.49 miles

It was noticeably cooler, windier and less humid this morning. I headed into the wind for the start of my "Out to Dewey Ave and around" route. I turned north and east ... and then I wanted the wind back to cool me off ... lol. I did get the wind back when I turned onto Greenleaf Rd. A nice run! My splits were 8:55, 8:46, 8:23, 8:27 and 8:00 over the last 0.45 mile.

Tuesday, 6/25/2024

9230 steps, 42/139 avg/max HR, 171.1/169.5 pounds, 15 floors climbed

Run: 4.55 miles, 39:34, 8:41 pace, 65 feet total ascent, 125/142 avg/max HR, 157/165 avg/max cadence, 61F, 82% RH, 8 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 470.04 miles

I got on my "Out by the pier and around" route at the usual time and usual pace. I felt a bit better than usual. My splits were 9:16, 8:32, 8:36, 8:43 and 8:03 over the last 0.55 mile.

Wednesday, 6/26/2024

6571 steps, 43/92 avg/max HR, 171.1/170.6 pounds, 9 floors climbed

Walk: 2.35 miles, 33:32, 13:16 pace, 49 feet total ascent, 78/90 avg/max HR, 119/132 avg/max cadence, 73F, 78% RH, 10 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 458.36 miles

I needed a walk after 5 days of running so I went out on my usual "Out to Beach Ave" route. Nothing unusual. My splits were 14:22, 14:12 and 14:12 over the last 0.35 mile.

Thursday, 6/27/2024

9808 steps, 44/137 avg/max HR, 172.9/171.0 pounds, 10 floors climbed

Run: 5.15 miles, 44:39, 8:40 pace, 40 feet total ascent, 127/143 avg/max HR, 157/165 avg/max cadence, 63F, 83% RH, 9 mph WNW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 475.19 miles

I got out for a nice run on my rarely used "Out to Island Cottage Rd" route. I started out a bit stiff and sluggish but I loosened up after a mile. My splits were 8:56, 8:42, 8:42, 8:32, 8:31 and 8:23 over the last 0.15 mile. ccc

My darling wife, Christine, I watched the CNN debate between Trump and Biden. What a shitshow! Trump lied his ass off with his "Gish Gallop" (throw out lies, non-sequiturs and specious comments so fast that you overwhelm your opponent who doesn't have time to respond to them). Mediaite had Trump telling 50 lies, link here. Biden seemed out of it with a hoarse voice and stuttered to get his points across. He left obvious answers hanging as he struggled to fact check Trump. He did call Trump a "convicted felon" and an "alley cat". Christine and I were yelling at the TV as we recognized Trump's lies. 

Now ... the "talking heads" are saying that Biden should drop out after one bad night??? I say "F*** NO!!! This election is about democracy vs fascism, freedom vs tyranny. If Trump wins ... it could be the last free election. The election in November is that important. My darling wife, Christine, and I will be voting BLUE up and down the entire ballot.

Friday, 6/28/2024

10782 steps, 47/133 avg/max HR, 173.0/171.4 pounds, 23 floors climbed

Run: 5.45 miles, 48:19, 8:52 pace, 122/136 avg/max HR, 157 avg cadence, 52F, 87% RH, calm, partly cloudy

Shoe: blue/yellow Brooks Glycerin GTS20 - 480.64 miles

I got out a bit late into the noticeably cooler morning around 6:15 AM. I set up a nice and easy pace and decided to do my "Out on the pier and around" route for a change of pace. My splits were 9:02, 8:52, 8:54, 8:56, 8:45 and 8:27 over the last 0.45 mile.

Saturday, 6/29/2024

7052 steps, 43/136 avg/max HR, 172.1/170.5 pounds, 15 floors climbed

Run: 4.45 miles, 39:00, 8:46 pace, 82 feet total ascent, 124/138 avg/max HR, 158/166 avg/max cadence, 70F, 83% RH, 12 mph S wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 485.09 miles

I got for a nice and easy run on my "Out to Dewey Ave and around" route. It looked like rain and there were a few sprinkles on miles 1, 2 and 3. Then it progressed to a light rain ... or "liquid sunshine" as most runners call it. No worries. My splits were 8:56, 8:47, 8:43, 8:47 and 8:19 over the last 0.45 mile.