I ran 5 times this week, 22.95 miles.
I didn't bike this week.
I took 57,189 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 1292 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/6). There were more than a few days when a mile was all I could walk or limp.
Sunday, 1/7/2024
10:09 hours sleep, 7426 steps, 44/126 avg/max HR, 168.3 pounds, 21 floors climbed
Run: 4.35 miles, 40:03, 9:12 pace, 106 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 30F, 86% RH, 7 mph NW wind, wind chill 24F, cloudy with a few flakes
Shoes: blue Salomon SpeedCross 4 - 264.43 miles
There were 3 to 4 inches of wet snow waiting for me when I stepped outside. I had my Salomon SpeedCross 4 trail shoes on so I wasn't worried about traction. I headed out on the LOSP Trail to Dewey Ave so I could run in the snow for 1.5 miles. I got bored of that so I ran home on Dewey Ave, Beach Avee and Greenleaf Rd. My pace suffered a bit because of the snow. My splits were 9:27, 9:35, 8:48, 9:13 and 8:25 over the last 0.35 mile.
I watched the final game of 2023-2024 NFL season ... the Bills - Dolphins game down in Miami. Both teams were already in the AFC playoffs. The Bills would win the AFC East, get the 2 seed and a home Wild Card game vs the Steelers next week with a win. The Bills would fall to the 6 seed and replay the Dolphins down in Miami with a loss. It was a tense game with the Dolphins ahead at half 7-14. But a 94 yard punt return and another Josh TD pass led the Bills to a 21-14 win!
Onward to next week for the AFC Wild Card game vs the Steelers at home! An ESPN link here.
Monday, 1/8/2024
7:06 hours sleep, 6276 steps, 45/98 avg/max HR, 171.1 pounds, 4 6:46floors climbed
Walk: 1.25 miles, 17:44, 14:12 pace, 13 feet total ascent, 70/96 avg/max HR, 117/125 avg/max cadence, 39F, 65% RH, calm, cloudy
Shoes: blue Brooks Launch GTS8 - 373.24 miles
I slept in this morning since I had stayed up late watching the Bills - Miami game. I felt out of sorts all day until I stepped outside of B601 for a brisk walk. My job allows that ... I keep my customers and the printers happy. My splits were 14:16 and 13:54 over the last 0.25 mile.
Tuesday, 1/9/2024
6:46 hours sleep, 10609 steps, 40/135 avg/max HR, 171.4 pounds, 16 floors climbed
Run: 4.25 miles, 38:07, 8:58 pace, 43 feet total ascent, 126/136 avg/max HR, 159/169 avg/max cadence, 36F, 69% RH, 14 mph SSE wind, wind chill 27F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 540.77 miles
I got out in the usual darkness before dawn for my usual run. I saw some ice out the sidewalk by Bill Grays and decided to not head out that way and onto the boardwalk. So I headed across the Ontario Beach Park parking lot and up Beach Ave. I also decided not to chance the Secret Sidewalk. It might not have been as bad as I thought but I didn't want to fall and possibly break something. Better safe than sorry. My splits were 9:07, 9:10, 8:50, 8:45 and 8:58 over the last 0.25 mile.
Wednesday, 1/10/2024
8:40 hours sleep, 7733 steps, 40/135 avg/max HR, 15 floors climbed
Run: 4.45 miles, 39:45, 8:54 pace, 64 feet total ascent, 126/137 avg/max HR, 159/167 avg/max cadence, 43F, 75% RH, 12 mph WSW wind, wind chill 37F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 545.22 miles
I got for a run on my usual "Out by the pier and around" route. My left hip had a very mild nagging ache that I totally ignored. It had warmed overnight so there was no ice to be seen. My splits were 9:12, 8:45, 8:55, 8:59 and 8:27 over the last 0.45 mile.
Thursday, 1/11/2024
6:58 hours sleep, 10582 steps, 39/139 avg/max HR, 169.9 pounds, 17 floors climbed
Run: 4.45 miles, 0:39:48, 8:57 pace, 65 feet total ascent, 127/144 avg/max HR, 157/166 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 549.67 miles
I got for my usual run on my usual "Out by the pier and around" route at my usual time at a slightly less than usual pace. It had turned colder again so it was back to my CW-X tights like usual. My splits were 9:14, 8:56, 8:58, 8:53 and 8:25 over the last 0.45 mile.
Friday, 1/12/2024
8:46 hours sleep, 5470 steps, 41/97 avg/max HR, 170.2 pounds, 8 floors climbed
Walk: 1.65 miles, 21:30, 13:01 pace, 10 feet total ascent, 89/101 avg/max HR, 117/139 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy
Shoes: blue Brooks Launch GTS8 - miles
I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual, just the usual walk day before a race day tomorrow. Well ... I heard Facebook that the race was canceled around 9 AM and got the official email at 11:01 AM. It was cancelled due to the NWS high wind warning.
Saturday, 1/13/2024
8:36 hours sleep, 9093 steps, 42/138 avg/max HR, 168.0 pounds, 2 floors climbed
Run: 5.45 miles, 48:08, 8:48 pace, 74 feet total ascent, 128/142 avg/max HR, 158/169 avg/max cadence, 37F, 87% RH, 14 mph W wind, wind chill 30F, cloudy
I got out in the "wind" around 9 AM and got done around 10 AM. The Freezeroo #3 was canceled in an abundance of caution ... oh well. I got my 5 miles in on my "Out on the pier and around" route. There was a bit of wind when I headed west .... whopee. My splits were 9:02, 8:37, 8:46, 8:49,8: 51 and 8:32 over the last 0.45 mile.
