I ran 4 times this week, 19.73 miles.
I didn't bike this week.
I took 59,408 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.
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 1327 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/10). There were more than a few days when a mile was all I could walk or limp.
Sunday, 2/11/2024
13445 steps, 40/141 avg/max HR, 170.3 pounds, 25 floors climbed
Run: 6.45 miles, 54:58, 8:31 pace, 121 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 80% RH, 5 mph NNW wind, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 665.11 miles
It was back to wearing tights after 2 days of wearing shorts in February. I wanted a long run so I did my "Out by the pier and to Dewey Ave" which is just a bit more than a 10K. I started out nice and easy at first. I picked up the pace slowly and ended up with negative splits.
Monday, 2/12/2024
7769 steps, 42/99 avg/max HR, 169.9 pounds, 8 floors climbed
Walk: 1.65 miles, 20:36, 12;29 pace, 19 feet total ascent, 94/104 avg/max HR, 124/200 avg/max cadence, 34F, 69% RH, 5 mph W wind, cloudy
Shoes: blue Brooks Launch GTS8 - 387.95 miles
I slept in until 7:30 AM since I was so keyed up from last night's Super Bowl (plus I watched Tracker) to fall asleep until 1 AM. Shh ... I got out for a brisk walk after I punched in at Ricoh. I mean brisk ... my splits were 12:20 and 12:44 over the last 0.65 mile.
Tuesday, 2/13/2024
7924 steps, 42/134 avg/max HR, 170.0 pounds, 18 floors climbed
Run: 4.45 miles, 39:48, 8:56 pace, 65 feet total ascent, 124/137 avg/max HR, 159/170 avg/max cadence, 32F, 80% RH, calm, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 669.56 miles
Yes ... I got out for my usual run on my usual "Out by the pier and around" route. But ... I just put in the motions at a slower pace than usual. But ... I still ran a negative split with: 9:06, 9:05, 9:02, 8:51 and 8:15 splits over the last 0.45 mile.
Wednesday, 2/14/2024
7808 steps, 40/126 avg/max HR, 168.9 pounds, 8 floors climbed
Run: 4.45 miles, 42:17 estimated, 9:30 pace estimated, 21F, 68% RH, 13 mph NW wind, wind chill 10F, cloudy
Shoes: blue/orange Brooks Glycerin GTS20 - 674.01 miles
It was colder so I wore a bit more. I have run in many winters now and I know what to wear for every condition ... no worries. I set up a slightly better than nice and easy pace. Then ... I developed a pain in my left calf (about 6 out of 10) between mile 1 and 2. I tried to run through it. Then ... my Garmin died. I went into a slower run/trot and a walk when it was needed. When I stopped I noticed that my new Tracer2 had died too. It's been a while since my last injury ... but I know it will pass with lots of walking and stretching.
Thursday, 2/15/2024
6680 steps, 41/109 avg/max HR, 169.5 pounds, 13 floors climbed
Walk: 2.15 miles, 26:58, 12:32 pace, 48 feet total ascent, 98/120 avg/max HR, 125/200 avg/max cadence, 19F, 86% RH, 5 mph SW wind, clear
Shoes: blue Brooks Launch GTS8 - 390.10 miles.
My left calf was a bit achy so I opted for a brisk walk on my "Out to Beach Ave" route. I had to walk really fast to keep warm and it didn't really bother me at all. I did my usual stretches afterward even though my fingers were really cold. My splits were 12:41, 12:21 and 12:52 over the last 0.15 mile.
Friday, 2/16/2024
7063 steps, 41/90 avg/max HR, 170.1 pounds, 10 floors climbed
Walk: 1.65 miles, 22:01, 13:21 pace, 16 feet total ascent, 72/85 avg/max HR, 122/142 avg/max cadence, 28F, 69% RH, 17 mph W wind, wind chill 17F, light snow
Shoes: blue Brooks Launch GTS8 - 391.75 miles
Snow had fallen starting yesterday afternoon and started back up during the night. There was about 1/2 inch on the ground when I stepped outside for a walk on my usual "Out to Ling Rd" route. It was a bit warmer and a light snow was falling. I struck up my usual brisk pace. There was a teeny tiny bit of ice under the snow but no worries. I got out there and back inside before 7 AM. My splits were 13:11 and 13:37 over the last 0.65 mile.
Saturday, 2/17/2024
8719 steps, 40/144 avg/max HR, 168.9 pounds, 24 floors climbed
Run: 4.38 miles, 36:35, 8:22 pace, 131 feet total ascent, 136/148 avg/max HR, 159/171 avg/max cadence, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy
Shoes: blue Salamon SpeedCross 4 - 275.31 miles
Today's race was Freezeroo #6, a 2 loop 2.2 route course out at the "White House" at the north end of Holt Rd in Webster NY. This was my 7th time on this course and 2nd in the counter-clockwise direction. It had snowed overnight so there was about 3 to 4 inches of fluffy snow to brush off the Trax before I could even head out. I decided to take my Salomon SpeedCross 4 trail shoes. The roads were crappy so I just took my time mostly. I got to the race venue around 9:25 AM. I got my race bib. I talked with Andy Ciaio and Prem Kumar about the road conditions. I decided to change into my trail shoes just in case and stayed inside until just before the race start.
And ... we were off! I quickly got up to a nice race pace. Everyone decided to run in the road where it was bare pavement so that helped. I got up a nice race pace. I knew that I could run this distance so I just settled in and ran. I did start to feel a tightness in my left calf but it didn't become a pain so I kept running.
