I ran 6 times this week, 32.78 miles.
I didn't bike this week.
I took 68,424 steps this week according to my Garmin Venu smartwatch.
My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.
WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.
WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk 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 1285 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/30). There were more than a few days when a mile was all I could walk or limp.
Sunday, 12/31/2023
12:24 hours sleep (way out of whack!), 5587 steps, 44/126 avg/max HR, 169.9 pounds, 16 floors climbed
Run: 3.15 miles, 28:28, 9:02 pace, 57 feet total ascent, 118/129 avg/max HR, 155/198 avg/max cadence, 36F, 75% RH, calm, overcast
Shoes: blue Brooks Glycerin GTS20 - 506.89 miles
I watched the Tottenham - Fulham game from across the pond before I headed out for my last run of 2023. I don't usually run on the day before a Freezeroo but I reasoned that I could if I just held it easy for a 5K. Well ... I did on my "Out to Stutson St Overlook" route. My splits were 9:26, 9:02, 8:46, 8:11 over the last 0.15 mile. A negative split on an easy run, lol!
It's the end of December and also the end of 2023 so it's double stat time!!
I took 10 walks in December for 17.8 miles, 1.78 miles/walk and 143 walks in 2023 for 224.6 miles, 1.57 miles/walk.
I took 24 runs in December for 104.35 miles, 4.74 miles/run and 217 runs in 2023 for 831.4 miles, 3.83 miles/run.
I ran one race in December and 23 races in 2023 for 108.69 race miles
12/9/23 Freezeroo #1 - 3.1 miles, 24:25 (fastest of 2023!), 7:47 pace, 59th/148, 4th/11 in my M 65-69 age group, 52F, 50% RH, 3 mph S wind, cloudy
I took
Monday, 1/1/2024
8:49 hours sleep, 15538 steps, 42/140 avg/max HR, 170.9 pounds, 54 floors climbed
Today's race was Freezeroo #2 out in Mendon Ponds Park. It took me 30 minutes to get to the race venue. I got there about 45 minutes before the race started so I had plenty of time. I talked a bit with Tom Hawkins, Andy Ciaio and his wife, Laura. The weather conditions were more "Freezeroo-ish": 29F, 78% RH, 12 mph NNE wind, wind chill 20F and cloudy. It had snowed a wee bit overnight so there was a bit of snow on the grass and a bit of ice on the pavement to the Stuart Lodge.
Run: 1.05 mile, 10:04, 9:33 pace, 31 feet total ascent, 117/125 avg/max HR, 152/164 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 507.94 miles
Run: 7.56 mile, 1:04:01, 8:28 pace, 288 feet total ascent, 133/143 avg/max HR, 162/173 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 515.50 miles
I got out for a little 1.05 mile warm up run. I cut it close and only had 3 minutes before the start ... oops. And ... we were off! I started out a bit too fast like usual. I ran a bit too fast on the downs and suffered on the ups in mile 1. I got into a good pace but started to take a few tiny walk breaks in miles 3, 4, 5 and 6 (I tried to limit it to one per mile). I jockeyed a bit with Dave Adams as I ran the hills a bit faster and he ran the downs a bit faster. We both walked the hill coming back into Mendon Ponds Park. Then we both sucked it up and ran it in from there. I finished about 50 yards behind him. And done in 1:04:01 (officially 1:03:57)! Oh, I am in this Spectrum New Year's Day piece on the Freezeroo #2 Resolution Run if you look closely and quickly, ... here.
I did OK. I was 80th out of 218, overall results here. I was 5th out of 11 in my M 65-69 age group, age group results here. My splits were 8:02, 8:29, 8:26, 8:43, 8:46, 8:30, 8:49 and 7:46 over the last 0.56 mile.
OK, Christine and I have been seen the Taylor Swift ERA concert off of Spectrum OnDemand. I did like have the captions on and seeing the lyrics. She did put on a great concert from the SoFi Stadium. Am I a Swiftie now?
Tuesday, 1/2/2024
9:33 hours sleep, 10649 steps, 42/133 avg/max HR, 171.2 pounds, 35 floors climbed
Run: 5.45 miles, 48:13, 8:51 pace, 73 feet total ascent, 125/137 avg/max HR, 158/170 avg/max cadence, 32F, 80% RH, 6 mph WSW wind, wind chill 27F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 520.95 miles
I looked out the window and realized that runs don't get done that way. You have to go out and do them ... so I did. My right hip had a really slight ache and I thought about pressing "Walk" on my Venu but I pressed "Run" and got going. It went away instantly as I struck up a really nice and easy pace. A nice run on my "Out on the pier and around" route ensued. My splits were 9:11, 8:37, 8:49, 8:58, 8:51 and 8:23 over the last 0.45 mile.
I upped my stair count by doing 5 or 6 loads of laundry in the afternoon (towels, darks, colors and sheets).
Wednesday, 1/3/2024
7:54 hours sleep, 6962 steps, 42/100 avg/max HR, 172.7 pounds, 10 floors climbed
Walk: 1.65 miles, 20:53, 12:40 pace, 7 feet total ascent, 93/105 avg/max HR, 127/198 avg/max cadence, 34F, 86% RH, 8 mph SW wind, wind chill 28F, cloudy
Shoes: blue Brooks Launch GTS8 - 371.99 miles
I usually fall asleep within minutes of laying my head on my pillow but not last night. I think I got about 5 hours of sleep before Alexa woke me up at 5:20 AM. I really wanted to go back to sleep but it was a work day so I reluctantly got up, got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. It was dark, chilly and a bit windy. My splits were 12:33 and 12:51 over the last 0.65 mile.
Thursday, 1/4/2024
8:34 hours sleep, 9677 steps, 40/134 avg/max HR, 171.5 pounds, 16 floors climbed
Run: 4.45 miles, 40:26, 9:05 pace, 73 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 34F, 80% RH, 12 mph NW wind, wind chill 26F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 525.40 shoes
Alexa told me it was 34F when she woke me up at 5:20 AM. What she didn't tell me was how windy it was though. I got up, weighed myself, set the coffee up, got dressed and got out the door for a run on my usual "Out by the pier and around" route. I found out for myself how windy it was when I turned into the NW wind as I headed down towards Greenleaf Rd ... brrrr! I seriously questioned my sanity ... but I was certifiable so I ran onward. I did like running with the wind at my back though. There was a bit of ice on the boardwalk at the Ontario Beach Park plus the wind was trying to push me back. I heard the wave crash onto the shore as I ran along the Secret Sidewalk. I was warm (mostly) by now. I got out, ran and got it done. My splits were 9:17, 8:57, 9:14, 9:11 and 8:19 over the last 0.45 mile.
Friday, 1/5/2024
7:00 hours sleep, 9592 steps, 42/135 avg/max HR, 170.5 pounds, 19 floors climbed
Run: 4.47 miles, 39:44, 8:53 pace, 76 feet total ascent, 125/138 avg/max HR, 158/168 avg/max cadence, 27F, 68% RH, 12 mph W wind, wind chill 17F, cloudy with a few flakes
Shoes: blue Brooks Glycerin GTS20 - 529.87 miles
Yes, it was cold and windy but it was a run day so I did the usual. I got out there for a run. I did put on a long sleeve tech under my Brooks 1/4 zip long sleeve pullover. It did help on that very cold first mile when I thought about all the reasons not to keep on running. I ignored them like usual but I did consider them for a few seconds. Another run done. My splits were 9:03, 8:59, 8:48, 8:53 and 8:28 over the last 0.47 mile.
Saturday, 1/6/2024
12:01 hours sleep (Not even close to being accurate), 10419 steps, 30/139 avg/max HR, 169.6 pounds, 31 floors climbed
Run: 6.65 miles, 57:48, 8:41 pace, 130/142 avg/max HR, 159//168 avg/max cadence, 101 feet total ascent, 30F, 69% RH, 15 mph SE wind, wind chill 20F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 536.52 shoes
I wanted to get out for a quarter marathon today since today was the day of the Winter Warrior held by Yellow Jacket Racing out at Monroe Community College. I had thought about signing up for it and the 4 Season Challenge but didn't because it was a bit pricey (but ... I would have won my age group by 5 minutes ... yes, I looked at the Quarter Marathon results). I noticed that 342 finished the Half and 314 finished the Quarter. I still love running races (573 so far) but they are expensive so I try to get the most for my money. Well ... so I got up, set the coffee up, got dressed and got out there. I set up a really nice and easy pace. I resolved to get 6.55 miles and got 6.65. I was surprised at my pace ... I thought it was more a 9:00 pace. My splits were 9:04, 8:49, 8:36, 8:29, 8:34, 8:41 and 8:35 over the 0.65 mile.
