Sunday, 4/21/2024 to Saturday, 4/27/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 30.33 miles.

I didn't bike this week.

I took 66,052 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 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 1397 day steak (3 years, 10 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 4/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 4/21/2024

8428 steps, 45/144 avg/max HR, 168.7, 168.1 pounds, 18 floors climbed

Run: 5.45 miles, 46:53, 8:36 pace, 71 feet total ascent, 131/150 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 6 mph WSW wind, wind chill 36F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 241.03 miles

It was a bit chilly and windy this morning. I thought "it's late April so shorts will be fine". Anyway ...I got out for a slightly longer run on my "Out on the pier and around" route. I was a bit cold and warmed up a bit. Then ... I turned into the west wind ... it was chilly with a capital C! I couldn't do anything about it but complain to every passerby that I saw lol! Brr!!! My splits were 8:48, 8:30, 8:35, 8:48, 8:35 and 8:02 over the last 0.45 mile.

Monday, 4/22/2024

6748 steps, 45/105 avg/max HR, 167.7 pounds, 11 floors climbed

Walk: 2.25 miles, 29:40, 13:10 pace, 58 feet total ascent, 86/113 avg/max HR, 111/197 avg/max cadence, 36F, 75% RH, 5 mph WNW wind, clear

Shoes: blue Brooks Launch GTS8 - 422.30 miles

It was chilly and clear this morning. It was a walk day after 5 run days. So ... since I was walking I wore my Brooks tights on April 22nd! I set up a brisk pace and headed out on my "Out to Beach Ave" route. My splits were 13:19, 12:59 and 13:20 over the last 0.35 mile.

Tuesday, 4/23/2024

9206 steps, 44/134 avg/max HR, 169.5, 168.7 pounds, 20 floors climbed

Run: 4.55 miles, 40:23, 8:52 pace, 71 feet total ascent, 122/137 avg/max HR, 157/165 avg/max cadence, 43F, 52% RH, 7 mph SSW wind, wind chill 39F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 245.58 miles

I had a good 7 hours of uninterrupted sleep so I was well rested. I set out at a nice and easy pace on my usual "Out by the pier and around" route. My knees were a bit cranky so I didn't really enjoy the run. I got it done. My splits were 9:18, 8:49, 8:46, 8:46 and 8:33 over the last 0.55 mile.

Wednesday, 4/24/2024

10769 steps, 41/139 avg/max HR, 169.2, 168.0 pounds, 16 floors climbed

Run: 4.57 miles, 39:09, 8:34 pace, 69 feet total ascent, 128/144 avg/max HR, 157/168 avg/max cadence, 50F, 82% RH, 13 mph W wind, wind chill 46F, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 250.15 miles

I got out for my usual run on my usual "Out by the pier and around" route at the usual time. I set up my usual nice and easy pace but I did push it a wee bit after I warmed up. My splits were 8:52, 8:40, 8:35, 8:31 and 7:58 over the last 0.57 mile.

Thursday, 4/25/2024

8602 steps, 40/138 avg/max HR, 169.2, 168.0 pounds, 24 floors climbed

Run: 5.55 miles, 48:04, 8:39 pace, 98 feet total ascent, 124/140 avg/max HR, 159/168 avg/max cadence, 32F, 64% RH, 6 mph ENE wind, wind chill 27F, sunny

Shoes: blue/yellow Brooks Glycering GTS20 - 255.70 miles

I needed a bit under 5 miles to get over 100 running miles for April ... so I got out and got them on my "Out on the pier and around" route. It was 28F when Alexa woke me up at 5:20 AM ... brr!!! So it was back to my trusty CW-X tights. I set up my usual nice and easy pace. It was pretty chilly running into the wind when I ran out onto the pier ... brr!!! My splits were 9:04, 8:45, 8:54, 8:35, 8:21 and 8:00 over the last 0.55 mile.

Friday, 4/26/2024

10456 steps, 41/137 avg/max HR, 169.1, 168.4 pounds, 16 floors climbed

Run: 4.45 miles, 38:40, 8:41 pace, 66 feet total ascent, 125/145 avg/max HR, 157/169 avg/max cadence, 28F, 74% RH, calm, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 260.15 miles

It was a bit colder this morning so I wore my trusty tights with a short sleeve tech/Brooks 1/4 zip long sleeve pullover combo along with my Brooks beanie and heavy running gloves. Yes ... I usually wear the same running gear during the winter. I just know what to wear depending on the temperature and wind. Anyway ... I got out at my usual nice and easy pace on my usual "Out by the pier and around" route. My splits were 9:00, 8:45, 8:44, 8:32 and 8:04 over the last 0:45 pace.

Saturday, 4/27/2024

11843 steps, 40/138 avg/max HR, 168.8, 167.1 pounds, 19 floors climbed

Run: 6.76 miles, 58:43, 8:41 pace, 91 feet total ascent, 129/142 avg/max HR, 157/169 avg/max cadence, 54F, 80% RH, 8 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 266.91 miles

It was 26F warmer (28F to 54F) this morning so I wore shorts and a long sleeve tech along with my Brooks beanie and light runnng gloves. I knew that the Flower City Half was being run so I wanted to run at least a quarter marathon (6.55 miles). My legs were a bit tired when I headed up to Mann Rd so I turned back but ... I decided to go for it and ran onward onto the LOSP Trail out to Latta Rd. It was a new route but I did get me to 6.76 miles. My splits were 9:00, 8:51, 8:47, 8:39, 8:41, 8:32 and 8:14 over the last 0.76 mile.