I ran 6 times this week, 21.06 miles.
I didn't bike this week.
I took 59,227 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 walks, runs or bike rides 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 walks, runs or bike rides 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 1446 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/8). There were more than a few days when a mile was all I could walk or limp.
Sunday, 6/9/2024
7275 steps, 47/139 avg/max HR, 170.0/168.5 pounds, 19 floors climbed
Run: 4.35 miles, 37:52, 8:42 pace, 89 feet total ascent, 128/142 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 10 mph WNW wind, partly cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 414.95 miles
Monday, 6/10/2024
7763 steps, 43/90 avg/max HR, 170.1/169.8 pounds, 10 floors climbed
Walk: 2.35 miles, 30:35, 13:01 pace, 58 feet total ascent, 85/99 avg/max HR, 117/142 avg/max cadence, 54F, 82% RH, 9 mph W wind, cloudy
Shoe: blue/yellow Brooks Launch GTS8 - 449.66 miles
I got out a bit late for a much needed walk after 5 run days. It was a bit cool so I wore a long sleeve tech and light running gloves. My splits were 12:49, 13:05 and 13:23 over the last 0.35 mile.
Tuesday, 6/11/2024
11470 steps, 42/147 avg/max HR, 170.8/170.1 pounds, 23 floors climbed
Walk: 1.65 miles, 23:02, 13:56 pace, 7 feet total ascent, 79/89 avg/max HR, 118/129 avg/max cadence, 55F, 77% RH, 5 mph WNW wind, cloudy
Shoes: blue Brooks Launch GTS8 - 451.31 miles
I got out for my usual morning walk before an evening race. It was cool with a real fine mist that I could barely feel. My splits were 14:12 and 13:33 over the last 0.65 mile.
Tonight's race was the June edition of the Run Our River 5K from the usual venue of the Corn Hill Landing on Exchange Blvd. It took 17 minutes to get there. I did have to do the "walk of shame" to get a free replacement bib because I left my bib at home.
Run: 1.00 mile, 9:27, 8:59 pace, 7 feet total ascent, 119/131 avg/max HR, 153/159 avg/max cadence, 60F, 72% RH, 5 mph E wind, cloudy
Shoes: blue Brooks Glycerin GTS20 - 416.00 miles
Run: 3.14 miles, 24:40 pace, 7:51 pace, 10 feet total ascent, 140/150 avg/max HR, 161/172 avg/max cadence, 58F, 78% RH, 6 mph NNE wind, cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 419.14 miles
I got out for a 1 mile warm up run at a nice and easy pace. I had 10 minutes to cool down. Then ... we were off! I started off a bit hot and had to back a bit. I let a few people pass me late in mile 1 and then mile 2. Then I just concentrated on keeping up with the group I was with ... I had a bit of a stitch in my side ... keep going ... 1/2 mile ... 1/4 mile ... timer under 25(!) ... and done in 24:40 according to my Garmin.
Fastest 5K of 2024 ... so far! I did well. My official chip time was 24:36, results here. My splits were 7:42, 8:06, 7:51 and 6:59 over the last 0.14 mile. Nice!
Wednesday, 6/12/2024
11025 steps, 44/137 avg/max HR, 170.3/168.9 pounds, 13 floors climbed
Run: 4.56 miles, 40:04, 8:48 pace, 86 feet total ascent, 122/139 avg/max HR, 157/169 avg/max cadence, 48F, 93% RH, 5 mph WSW wind, partly cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 423.70 miles
I stayed up last night a bit too late watching NCIS Season 2 with my darling wife, Christine. So ... I really didn't want to get up when my Alexa alarm jumpstarted me awake at 5:20 AM. But ... I was up ... so ... I got up, got dressed and got out there. Some people might say I'm crazy ... I prefer to think I'm dedicated when I'm out at 6 AM. But ... I forced my legs into a run and got it done on my usual "Out by the pier and around" route (with a negative split no less). My splits were 9:16, 8:51, 8:47, 8:38 and 8:09 over the last 0.56 mile.
Thursday, 6/13/2024
8225 steps, 46/134 avg/max HR, 170.0/168.1 pounds, 17 floors climbed
Run: 4.46 miles, 38:43, 8:41 pace, 75 feet total ascent, 125/136 avg/max HR, 157/167 avg/max cadence, 59F, 77% RH, 9 mph SW wind, cloudy
Shoes: blue/yellow Brooks Glycerin GTS20 - 428.16 miles
I got a bit more sleep ... maybe than last night. But ... it was another run day ... so I did what I do. I did change it up a bit and ran my "Out to Dewey Ave and around" route. I felt a bit sluggish at first, picked it up a bit and even had a tiny walk break ... but I got it done with a nice pace. My splits were 8:57, 8:34, 8:27, 8:50 and 8:34 over the last 0.46 mile.
It turned hot during the day with temperatures over 80F ... so the AC went on when our living room temperature hit 80F.
Friday, 6/14/2024
9049 steps, 43/140 avg/max HR, 169.1/167.4 pounds, 11 floors climbed
Run: 4.55 miles, 40:07, 8:49 pace, 128/145 avg/max HR, 156/165 avg/max cadence, 66F, 73% RH, 6 mph W wind, cloudy
Saturday, 6/15/2024
4420 steps, 42/95 avg/max HR, 168.9/168.1 pounds, 8 floors climbed
Walk: 2.35 miles, 30:47, 13:06 pace, 61 feet total ascent, 87/103 avg/max HR, 120/134 avg/max cadence, 63F, 72% RH, 5 mph N wind, sunny
Shoes: blue Brooks Launch GTS8 - 453.66 miles
I got out for my usual walk on the day before a race. I struck up my usual brisk pace. My splits were 12:56, 13:04 and 13:40 over the last 0.35 mile.
