Sunday, 9/15/2024 to Saturday, 9/21/2024

I walked twice this week, 3.91 miles.

I ran 6 times this week, 26.41 miles.

I didn't bike this week.

I took 71,655 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.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C 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 1544 day steak (4 years, 2 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/14). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/15/2024

8784 steps, 41/137 avg/max HR, 173.1/170.8 pounds, 15 floors climbed

Run: 4.45 miles, 38:42, 8:41 pace, 65 feet total ascent, 124/140 avg/max HR, 156 avg cadence, 66F, 88% RH, 6 mph SW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 170.01 miles

Today was the last day of my 66 years on this earth ... that's an interesting thought. Anyway ... I did what I usually do ... I got out for a run. It was warm and sunny so I broke out a tech tank top. I set up a nice and easy pace on my usual "Out by the pier and around" route. I was a bit hot so I took a couple walk breaks in mile 3. My splits were 8:47, 8:29, 8:56, 8:43 and 8:23 over the last 0.45 mile.

Monday, 9/16/2024

10766 steps, 41/139 avg/max HR, 171.8/170.6 pounds, 15 floors climbed

Run: 4.45 miles, 39:09, 8:48 pace, 67 feet total ascent, 126/145 avg/max HR, 157/166 avg/max cadence, 61F, 88% RH, 7 mph SW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 174.46 miles

Well .. today was my 67th birthday! I celebrated a bit early with my usual run at my usual pace on my usual "Out to Dewey Ave and around" route. I did run at least 6.7K (for 67 years) since 6.7K is 4.15 miles. My splits were 9:18, 8:46, 8:34, 8:48 and 8:13 over the last 0.45 mile.

Tuesday, 9/17/2024

9491 steps, 41/103 avg/max HR, 171.3/171.1 pounds, 13 floors climbed

Walk: 2.36 miles, 34:16, 14:33 pace, 56 feet total ascent, 76/105 avg/max HR, 115/126 avg/max cadence, 61F, 82% RH, 3 mph SW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 176.82 miles

I tried a run this morning but my right heel felt a bit wonky so I opted for a walk on my usual "Out to Beach Ave" route. Then ... my right heel acted up when I stretched my right Achilles heel. Whatever! My splits were 15:10, 13:49 and 14:49 over the last 0.36 mile.

Wednesday, 9/18/2024

8391 steps, 43/137 avg/max HR, 171.2 pounds, 12 floors climbed

Run: 3.16 miles, 28:38, 9:03 pace, 41 feet total ascent, 123/150 avg/max HR, 155/167 avg/max cadence, 57F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 179.98 miles

I needed and found a bit of motivation to get up out of a warm bed, weigh myself, get dressed, make the coffee and get outside. I was uncertain about my right heel so I set up a really easy pace. The full harvest moon hung low in the western sky. My right heel was OK but I still cut my run short with my "Out to Stutson St Overlook" route. My splits were negative(!): 9:37, 9:04, 8:38 and 8:10 over the last 0.16 mile.

Thursday, 9/19/2024

9860 steps, 39/136 avg/max HR, 172.7 pounds, 13 floors climbed

Run: 4.65 miles, 41:18, 8:53 pace, 64 feet total ascent, 124/143 avg/max HR, 158/167 avg/max cadence, 63F, 88% RH, calm cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 184.63 miles

I woke up at 4:53 AM and knew I couldn't go back to sleep. I thought about getting out earlier but I got out at the usual time. I set up the usual nice and easy pace as I got out on my usual "Out by the pier and around" route. I probably could have used a headlamp but I knew my route. There were a few other walkers that enjoyed the pre-dawn twilight. My splits were 9:18, 8:51, 8:52, 8:47 and 8:25 over the last 0.65 mile.

Friday, 9/20/2024

11936 steps, 40/135 avg/max HR, 171.1 pounds, 14 floors climbed

Run: 4.55 miles, 40:14, 8:50 pace, 81 feet total ascent, 122/139 avg/max HR, 157/168 avg/max cadence, 54F, 94% RH, 7 mph WSW wind, clear

Shoes: blue/green Brooks Glycerin GTS20 - 189.18 miles

I had a bit of trouble sleeping past 3 AM but I managed to get back to sleep OK. I was up about 1/2 hour before 5:20 AM and out like usual at 6 AM. It was dark so I turned on the add-on headlamp on my Noxgear Tracer2 when I was on the LOSP Trail. I set up my usual nice and easy pace. My right heel felt a bit uneasy but it loosened up. My splits were 9:19, 8:57, 8:38, 8:49 and 8:11 over the last 0.55 mile.

Saturday, 9/21/2024

12427 steps, 40/143 avg/max HR, 169.8 pounds, 26 floors climbed

Run: 5.15 miles, 45:10, 8:46 pace, 42 feet total ascent, 129/145 avg/max HR, 155/168 avg/max cadence, 66F, 83% RH, calm, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 194.33 miles

I got out a bit late so the sun was a bit hotter than what I am used to ... i.e. none. I wanted a bit longer so I chose my "Out to Island Cottage Rd" route. I set up my usual nice and easy pace. I was OK until mile 5 when I chose to take a few walk breaks. No worries. My splits were 8:47, 8:39, 8:43, 8:41, 9:07 and 7:58 over the last 0.15 mile.

Walk: 1.55 miles, 25:39, 16:33 pace, 21 feet total ascent, 84/114 avg/max HR, 109 avg cadence, 75F, 65% RH, 6 mph ENE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 195.88 miles

My stomach felt like crap after a late lunch. I got all the laundry done, rested a bit and then thought that a walk before it got dark would make me feel better. I took a leisurely walk ... and it did I guess. My splits were