Sunday, 10/27/2024 to Saturday, 11/2/2024 - Grocery Run 10K

I walked 3 times this week, 6.35 miles.

I ran 6 times this week, 20.38 miles.

I didn't bike this week.

I took 58,437 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 67-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 CelsusSound S800C 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 1586 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/27/2024

5283 steps, 45/105 avg/max HR, 169.3/169.7 pounds, 10 floors climbed

Walk: 2.35 miles, 31:52, 13:34 pace, 87/103 avg/max HR, 112 avg cadence, 32F, 86% RH, 7 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 510.61 miles

I got out for a brisk walk after 5 run days. It was chilly so my hands almost froze by the time I was done. My splits were 14:05, 12:54 and 13:55 over the last 0.35 mile.

What a straight BLUE ballot looks like!

I got out to the Greece Town Hall to do my civic duty and vote for the candidates of my choice. It was the closest early voting site. There was a line but it moved quickly. I was in and out in 10 minutes.

Monday, 10/28/2024

9972 steps, 47/145 avg/max HR, 170.1/168.9 pounds, 19 floors climbed

Run: 4.46 miles, 38:47, 8:42 pace, 131/149 avg/max HR, 157/170 avg/max cadence, 46F, 76% RH, 9 mph E wind, wind chill 42F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 346.52 miles

I didn't sleep well so I bagged my Alexa alarm at 5:20 AM sometime during the night. I dragged myself out around 10 AM for a run. I fully expected it to be one of the worst runs ever ... and the first mile was. But ... I started to pick up the pace a bit ... and it turned out to be a pretty good run. My splits were 9:05, 8:49, 8:48, 8:33 and 7:47 over the last 0.46 mile.

Tuesday, 10/29/2024

9751 steps, 43/135 avg/max HR, 170.9/169.9 pounds, 12 floors climbed

Run: 4.45 miles, 39:41, 8:55 pace, 125/140 avg/max HR, 157/164 avg/max cadence, 41F, 81% RH, 3 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 350.97 miles

The cresent moon hung in the eastern sky this morning (9.8x zoom handheld)

I had to drag myself out of bed, downstairs and out the door this morning. My mind didn't want to go but my body just started running on my "Out to Dewey Ave and around" route. I wanted to turn around at Dewey Ave for just a 5K but I turned right and ran onward. I didn't push the pace and just accepted that I was out there. My splits were 9:13, 8:53, 8:43, 8:53 and 8:48 over the last 0.45 mile.

Wednesday, 10/30/2024

7163 steps, 47/147 avg/max HR, 171.6/170.6 pounds, 14 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 128/157 avg/max HR, 156/165 avg/max cadence, 63F, 68% RH, 10 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 354.12 miles

I had to drag myself out again this morning. It was warmer so I just wore shorts and a short sleeve tech. I set up a really nice and easy pace and endured the suck. My right heel felt a bit achy. My splits were 9:23, 8:55, 8:39, 7:32 over the last 0.15 mile.

Thursday, 10/31/2024

6506 steps, 47/104 avg/max HR, 170.9/170.5 pounds, 8 floors climbed

Walk: 2.35 miles, 34:40, 14:45 pace, 91/111 avg/max HR, 112 avg cadence, 61F, 68% RH, 7 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 512.96 miles

I had a severe lack of motivation this morning. I struggled to get out of bed and out the door. I settled for a walk at a lazy pace. My splits were 15:28, 14:16 and 14:10 over the last 0.35 mile.

It's the end of October so it's stat time!

I took 6 walks in October for 14.1 miles, 2.35 miles/walk and 75 walks so far in 2024 for 147.13 miles, 1.96 miles/walk

I took 26 runs in October for 125.18 miles, 4.81 miles/run and 262 runs so far in 2024 for 1156.90 miles, 4.42 miles/run.

I ran one race in October:

 10/19 Scare Brain Cancer Away 5K - 24:35, 7:53 pace, 56th out of 334, 3rd out of 14 in my M 65-69 age group, 39F, 89% RH, 6 mph WSW wind, wind chill 35F, sunny

I walked 281, 184 steps in October and 2,728,572 steps so far in 2024.

Friday, 11/1/2024

5468 steps, 44/104 avg/max HR, 171.1/170.8 pounds, 10 floors climbed

Walk: 1.65 miles, 24:18, 14:44 pace, 83/97 avg/max HR, 99/138 avg/max cadence, 63F, 72% RH, 25 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 514.61 miles

I got a better night of sleep so I had more motivation this morning. It was still warm but very windy. I decided to keep off the road as much as possible so I chose my "Out to Lind Rd" which kept me on the sidewalk. The wind did help a bit on the way back! My splits were 15:22 and 13:46 over the last 0.65 mile.

Saturday, 11/2/2024

14294 steps, 41/147 avg/max HR, 173.4/171.6 pounds, 12 floors climbed

Today's race was the 11th out of the 12 for the Greater Rochester Running Club (GRRC) Runner of the Year (RROY) series. I have run all but 2 so far and I am signed up for the last, the Race with Grace 10K, on Thanksgiving. I was up before my Alexa alarm went off at 5:20 AM and got up and out for the race venue around 7 AM.

The race initially didn't start out well. I parked at a parking garage just off of South Clinton Ave and ran up to the race. I didn't remember until I got there that I could have parked at the Strasenburgh Planetarium. Then I also realized that I had left my headphones in the trunk of the Trax.  

Run: 1.36 miles, 12:54, 9:29 pace, 133/145 avg/max HR, 153/168 avg/max cadence, 44F, 70% RH, 9 mph WNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 355.48 miles

So ... I ran old school with no music. I was a bit warm so I stashed my short sleeve tech behind a stone wall.

Run: 6.31 miles, 50:26, 8:00 pace, 137/149 avg/max HR, 162/175 avg/max cadence, 40F, 76% RH, 8 mph WNW wind, wind chill 35F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 361.79 miles

I stretched a bit and waited. And ... we were off! I got up to a nice race pace fairly quickly. I got used to no music and just concentrated on my mechanics ... pumping my arms and stretching forward with my stride. I ran well and barely looked at my Venu. I felt I slowed down in the last couple of miles (I sped up!). I just tried to keep with the woman that I was behind. I could see the finish ... timer around 50:00 ... and done in 50:26 (gun time 50:28, chip time 50:21).

Run: 0.65 mile, 6:39, 10:11 pace, 117/125 avg/max HR, 150/161 avg/max cadence, 40F, 76% RH, 8 mph WNW wind, wind chill 35F, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 362.44 miles

The food tent was jammed with lots of 5K finishers so I just grabbed a chocolate milk, a couple cookies and a fudge square before I ran back to the Trax.

I did pretty well. I was 66th out of 246, 4th out of 10 in my M 60-69 age group, results here. My splits were 8:08, 8:18, 8:09, 7:53, 7:54, 7:48 and 7:21 over the last 0.31 mile. I found out for my running spreadsheet that I really ran well with a 2:03 minute 10K PR for 2024. Nice! There were a lot more 5K finshers ... 984 of them, results here.