I ran 6 times this week, 27.90 miles.
I didn't bike this week.
I took 58,196 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 is better than a walk or bike 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 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 1313 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/27). There were more than a few days when a mile was all I could walk or limp.
Sunday, 1/28/2024
8:41 hours sleep, 8475 steps, 44/138 avg/max HR, 170.5 pounds, 24 floors climbed
Run: 4.55 miles, 40:15, 8:50 pace, 84 feet total ascent, 129/142 avg/max HR, 158/170 avg/max cadence, 39F, 87% RH, 10 mph ENE wind, wind chill 33F, light rain
Shoes: blue Brooks Glycerin GTS20 - 610.65 miles
I felt a bit bloated when I woke up so I waited a bit before I got for a sluggish run on my usual "Out by the pier and around" route. It was sprinkling when I started and progressed to a light rain by the time I got done. Rain .... it's either been overcast or raining for the past 3 days! The wind tried to push me back when I ran into. I just slowed down a bit, ran onward and got it done. My splits were 9:04, 9:02, 8:53, 8:41 and 8:18 over the last 0.55 mile. I ran a negative split on a sluggish run ... I guess I wasn't so sluggish.
Monday, 1/29/2024
7:27 hours sleep, 6740 steps, 40/96 avg/max HR, 171.7 pounds, 8 floors climbed
Walk: 1.65 miles, 20:51, 12:37 pace, 10 feet total ascent, 86/102 avg/max HR, 129 avg cadence, 34F, 80% RH, 7 mph NW wind, wind chill 28F, a few snow flakes
Shoes: blue Brooks Launch GTS8 - 379.85 miles
I got out in the pre-dawn darkness for a brisk walk on my "Out to Ling Rd" route. I got my feet a bit wet when I splashed through some puddles on the Greenleaf Rd sidewalk. I avoided them on the way back. My splits were 12:36 and 12:39 over the last 0.65 mile.
Tuesday, 1/30/2024
6:29 hours sleep, 10830 steps, 44/133 avg/max HR, 172.9 1pounds, 17 floors climbed
Run: 4.45 miles, 39:02, 8:46 pace, 67 feet total ascent, 125/137 avg/max HR, 158/168 avg/max cadence, 30F, 86% RH, calm, cloudy
Shoes: blue Brooks Glycerin GTS20 - 615.10 miles
I woke up and wanted to go for a run but my plans got derailed for a bit when I stepped in some water on the kitchen floor. I wiped it up with paper towels. I got out and got running at my usual pace on my usual "Out by the pier and around" route. Then I found that the bottom left light tube on my Noxgear Tracker360 was broke. I still blinked on the right side though. Anyway ... I ran a negative split: 9:02, 8:47, 8:44, 8:44 and 8:17 over the last 0.45 mile.
My darling wife, Christine, called maintenance when she woke up. They were here and replaced a faulty pump in the dishwashher by 10 AM. Then I ordered a Noxgear Tracer2 using 2 coupons, 5FORYOU for $5 and SHIPMEFREE23 for $4.95 free shipping.
Wednesday, 1/31/2024
7:20 hours sleep, 11491 steps, 43/135 avg/max HR, 171.8 pounds, 23 floors climbed
Run: 4.46 miles, 39:13, 8:48 pace, 62 feet total ascent, 127/138 avg/max HR, 159/168 avg/max cadence, 30F 86% RH, 3 mph SW wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 619.56 miles
I decided to stay awake when I looked at the clock at 4:52 AM. I found no water on the kitchen floor this morning so I got out on time at 6 AM. I hit the road at my usual pace on my usual "Out by the pier and around" route. My splits were another negative split: 9:03, 8:54, 8:48, 8:48 and 8:08 over the last 0.46 mile.
It's the end of January so it's stat time!
I walked 6 times in January for 9.51 miles, 1.59 miles/walk.
I ran 27 times in January for 121.47 miles, 4.50 miles/run
I ran 2 races in January:
1/1 Freezeroo #2 - 7.5 miles, 1:03:57, 8:28 pace, 80th out of 218, 5th out of 11 in my M 65-69 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy
1/20 Freezeroo #4 - 4.88 miles, 40:53, 8:22 pace, 42nd out of 118, 4th out of 8 in my M 65-69 age group, 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes
I snowshoed once in January, 2.05 miles
I took 278,272 steps in January.
Thursday, 2/1/2024
6;42 hours sleep, 7431 steps, 43/136 avg/max HR, 172.0 pounds, 23 floors climbed
Run: 4.45 miles, 39:16, 8:49 pace, 66 feet total ascent, 123/141 avg/max HR, 160/173 avg/max cadence, 39F, 75% RH, 17 mph WSW wind, wind chill 31F, cloudy
Shoes: blue Brooks Glycerin GTS20 - 624.01 miles
I felt very sluggish at the start of my usual run on my usual "Out by the pier and around" route. I just plodded along and really wanted to stop and walk or just turn around and go home. But ... I kept going ... I've done this route hundreds of times ... sped up a bit ... and started to feel better. It turned out to be an OK run. I really wanted to just go inside when I got done but streched like usual. My splits were 9:13, 8:55, 8:54, 8:41 and 7:53 over the last 0.45 mile.
Friday, 2/2/2024
9:11 hours sleep, 7697 steps, 42/107 avg/max HR, 173.3 pounds, 9 floors climbed
Walk: 1.65 miles, 20:30, 12:36 pace, 9 feet total ascent, 101/117 avg/max HR, 132/196 avg/max cadence, 37F, 87% RH, 14 mph NNE wind, wind chill 30F, cloudy
Shoes: blue Brooks Launch GTS8 - 381.50 miles
I got for a usual brisk walk on my usual "Out to Ling Rd" route. I almost always take a walk on the Friday morning before a race on Saturday morning. My splits were 12:24 and 12:30 over the last 0.65 mile.
Saturday, 2/3/2024
8:33 hours sleep, 14007 steps, 44/145 avg/max HR, 173.2 pounds, 21 floors climbed
Today's race was the Freezeroo #5, a 8 mile race out at Braddock Bay Park just 10 minutes away on the Parkway. It was a mild day for a Freezeroo #5 so I wore tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover and my Brooks beanie. The weather conditions were 30F, 74% RH, 5 mph NW wind and cloudy.
Run: 1.0 miles, 9:13, 9:12 pace, 26 feet total ascent, 114/124 avg/max HR, 152/185 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 625.01 miles
Run: 7.99 miles, 1:06:13, 8:17 pace, 64 feet total ascent, 136/146 avg/max HR, 161/168 avg/max cadence
Shoes: blue Brooks Glycerin GTS20 - 632.00 miles
I met up with Andy and Laura Ciaio and talked a bit. I got out for a warm up run to get my legs warm and get used to the weather. My Garmin was at 30% so I was a bit concerned that it would die on a 8 mile race. Then ... we were off! I told myself to start out easy and I think I listened for once. I got into a nice race pace and the miles clicked off. I shut off my music at mile 4 to conserve its battery. I think I actually picked up my pace because I passed 3 or 4 runners. My thighs got a bit tight but I ignored them. Soon I made the turn back into the park with 0.5 mile to go. I could see the clock come up on 1:06 ... and done!
