Sunday, 11/10/2024 to Saturday, 11/16/2024 - Bound for Hounds 6 Hours --- IN PROGRESS

I walked 3 times this week, 5.51 miles.

I ran 5 times this week, 29.66 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 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 1600 day steak (4 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/9). There were more than a few days when a mile was all I could walk or limp.

Sunday, 11/10/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:19, 8:37 pace, 135/145 avg/max HR, 161/170 avg/max cadence, 57F, 36% RH, 16 mph SSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 393.60 miles

I got for what I thought was a lazy run on my usual "Out by the pier and around" route. My right heel had its usual slight ache. I thought I was running really slow so I was surprised at what my Garmin recorded. My splits were 8:47, 8:30, 8:33, 8:44 and 8:18 over the last 0.45 mile.

Monday, 11/11/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 40:03, 9:00 pace, 126/139 avg/max HR, 159/165 avg/max cadence, 54F, 77% RH, 16 mph W wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 398.05 miles

Well ... I got out for what might be an ill-advised run. I probably should have walked but I was stubborn and went for a slow run on my usual "Out by the pier and around" route. It was a bit windy. I plodded along and refused to walk. My splits were 9:19, 8:53, 8:55, 9:01 and 8:39 over the last 0.45 mile.

Tuesday, 11/12/2024

steps, avg/max HR, pounds, floors climbed

Run: 3.15 miles, 28:27, 9:02 pace, 120/135 avg/max HR, 157/168 avg/max cadence, 39F, 70% RH, 15 mph N wind, wind chill 31F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 401.20 miles

My Alexa alarm went off at 5:20 AM. I laid in bed until 5:45 AM with my eyes shut while I listened to the wind rustle and the furnace kick on and off. I really wanted to stay under the warm covers this morning. But ... I did what I usually do. I got up ... a bit late ... but I got up, got dressed (a bit more warmly) and got out there. My right heel could have used a bit of rest but I set up a really nice and easy pace into the brisk wind of the north and set ou on my "Out to Stutson St Overlook" route. So ... only a 5K today but it's better than no 5K. My splits were 9:33, 9:13, 8:24 and 8:32 over the last 0.15 mile.

Wednesday, 11/13/2024

steps, avg/max HR, pounds, floors climbed

Walk: 2.35 miles, 31:26, 13:23 pace, 108/134 avg/max HR, 114/200 avg/max cadence, 32F, 74% RH, 6 mph SE wind, wind chill 27F, cloudy

Shoes: blue Brooks Launch GTS8 - 519.31 miles

The weather was colder but not as windy as yesterday so I was OK with getting out for a brisk walk on my "Out to Beach Ave" route. My splits were 13:49, 12:55 and 13:29 over the last 0.35 mile.

Thursday, 11/14/2024

steps, avg/max HR, pounds, floors climbed

Run: 4.45 miles, 38:26, 8:38 pace, 122/137 avg/max HR, 159/170 avg/max cadence, 39F, 48% RH, 8 mph SSE wind, wind chill 34F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 405.65 miles

I just couldn't get moving this morning for a bit ... but I did get out a bit after 6:30 AM. I thought about an out and back 5K but I went a bit farther on my "Out to Dewey Ave and around" route. I took it nice and easy. I did have It was a lot lighter by the time I got done. My splits were a bit faster than I thought: 8:55, 8:33, 8:30, 8:48 and 8:04 over the last 0.45 mile.

Friday, 11/15/2024

steps, avg/max HR, 173.0/173.2 pounds, floors climbed

Walk: 2.35 miles, 31:56, 13:35 pace, 91/108 avg/max HR, 122/195 avg/max cadence, 45F, 70% RH, 5 mph ESE wind, cloudy

Shoes: blue Brooks Launch GTS8 - 521.96 miles

I got out for my usual walk on the day before a race. I set up my usual brisk pace on my usual "Out to Beach Ave" route ... just doing the usual. My splits were 14:00, 13:06 and 13:47 over the last 0.35 mile.

Saturday, 11/16/2024

steps, avg/max HR, 172.6/171.3 pounds, floors climbed

Today's race was the Bound for Hours 6 Hour out in Shortsville NY (a 41 minute drive). It's put on by Vicky Beaver and benefits a local dogpark. It's a low key race on a out and back 2.3 mile route on the Manchester Gateway Trail over pavement and cinder. It's not flat with some gentle rollers with a few twists and turns as it follows a creek.

Run: 13.16 miles, 2:04:07, 9:26 pace, 123/142 avg/max HR, 152 avg cadence, 46F, 57% RH, 8 mph WNW wind, wind chill 43, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 418.81 miles

I met up with Andy and Laura Ciaio who live out in Victor NY. Andy had been battling injuries and is back in good form. And ... we were off! I settled in and ran with Andy for a loop. Andy started to walk so I pressed on ... loop after loop. One thing about an out and back course if that you seek everyone over and over. The lead runner was a woman by the name of Jenny who was a sight to see ... who clocked out loops under 7:00 pace. Gil, the timer, told me around 11 AM that her slowest loop up to that point was 6:57. Gil also told that she holds the race total mileage record and set an American distance record in the 6 Hour last year. She passed me during loop 3 and loop 5. My body started to complain after loop 3 with various aches and pains. I wanted a half marathon which is 5.7 loops. Loop 5 ... only part of loop 6 to go ... 1 more mile ... push ... and done! I was spent so I pressed my Venu to End. 

My splits were 9:08, 9:03, 9:21, 8:45, 9:13, 8:42, 9:41, 10:20, 9:30, 11:04, 9:32, 9:43, 8:42 and 8:33 over the last 0.16 mile. I did OK. My results from Runsignup.com are here.

Walk: 0.81 mile, 14:45 pace, 18:15 pace, 95/107 avg/max HR, 99/158 avg/max cadence, 48F, 53% RH, 10 mph WNW wind, wind chill 44F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 419.62 miles

I was spent so I just slowly walked back to complete loop 6. Then ... I went to sit down. I did get up a couple of times to OD on chocolate chip cookies and to receive a personal pan pizza. The first quarter of the cheese and pepperoni pizza was very nice and well deserved. The wind was bit chilly ... my legs were cold my fingertips turned white even though I had them in running gloves. 

A few stickers from a car next to the Trax ... today wasn't that day

So ... I packed up and went home. I drove a bit slower than normal ... I was tired. A nice day. I was achy all the rest of the day ... just the usual after a half marathon.