Sunday, 9/22/2024 to Saturday, 9/28/2024

I walked once this week, 2.25 miles.

I ran 6 times this week, 29.51 miles.

I didn't bike this week.

I took 67,182 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 1551 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/22/2024

8247 steps, 41/140 avg/max HR, 169.2/167.2 pounds, 14 floors climbed

Run: 4.45 miles, 38:53, 8:44 pace, 69 feet total ascent, 128/143 avg/max HR, 157/167 avg/max cadence, 61F, 88% RH, 3 mph S wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 200.33 miles

I got out a bit early on my usual run on my usual "Out by the pier and around" route. I saw the same two guys on their walk. So ... nothing unusual. My splits were 9:02, 8:38, 8:37, 8:44 and 8:34 over the last 0.45 mile.

Monday, 9/23/2024

8840 steps, 42/102 avg/max HR, 9 floors climbed

Walk: 2.25 miles, 30:51, 13:43 pace, 12 feet total ascent, 83/113 avg/max HR, 119/134 avg/max cadence, 66F, 83% RH, 9 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 608.73 miles

I stayed a bit late to watch a thrilling KC-Atlanta game which KC won 22-17. Then ... my darling wife, Christine, had some congestion and snored more than a bit. I got some sleep but not as much as I needed. I skipped my Alexa alarm at 5:20 AM to get more sleep so I slept until 7:07 AM. Then I was up and out to work. So ... I got out for a walk at L3Harris to get my workout done. I figured that life would get in the way if I waited until I got home ... I was right. Anyways ... my splits were 13:36, 13:47 and 13:55 over the last 0.25 mile.

Tuesday, 9/24/2024

11690 steps, 40/139 avg/max HR, 169.8/168.7 pounds, 16 floors climbed

Run: 4.45 miles, 38:57, 8:45 pace, 79 feet total ascent, 126/146 avg/max HR, 158/167 avg/max cadence, 63F, 83% RH, 8 mph SE wind, cloudy

Run: blue/yellow Brooks Glycerin GTS20 - 204.78 miles

It was back to the grind of my 6 AM run this morning. It was dark so I had the headlamp of my Noxgear Tracer2 on for most of my run. I set up my usual nice and easy pace on my "Out to Dewey Ave and around" route. Boom ... got it done. My splits were 9:03, 8:46, 8:32, 8:51 and 8:18 over the last 0.45 mile.

Wednesday, 9/25/2024

13050 steps, 40/142 avg/max HR, 170.2/168.6 pounds, 17 floors climbed

Run: 6.06 miles, 53:43, 8:52 pace. 89 feet total ascent, 125/148 avg/max HR, 157/165 avg/max cadence, 64F, 77% RH, 14 mph S wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 210.84 miles

I decided to go a bit longer this morning on my "Out to Island Cottage Rd and around" route. Why? Well ... why not? It's just me and a few cars on Island Cottage, Edgemere Drive, Beach Ave and Greenleaf Rd. I just put my pace at "get it done" and ... got it done. My splits were 9:03, 8:57, 8:55, 8:47, 8:45 and 8:44.

Thursday, 9/26/2024

8166 steps, 40/134 avg/max HR, 168.9/167.5 pounds, 14 floors climbed

Run: 4.55 miles, 41:09, 9:02 pace, 73 feet total ascent, 124/139 avg/max HR, 156/167 avg/max cadence, 64F, 94% RH, 3 mph WSW wind, overcast

Shoes: blue/green Brooks Glycerin GTS20 - 215.39 pace

It was damp with a fine mist when I stepped outside at 6 AM. No matter ... I struck up a nice and easy pace on my "Out by the pier and around" route. My legs seemed a bit tired and I was a bit slower than usual. My splits were 9:31, 9:00, 8:57, 9:00 and 8:27 over the last 0.55 mile.

Friday, 9/27/2024

7649 steps, 41/136 avg/max HR, 169.4/168.6 pounds, 14 floors climbed

Run: 4.55 miles, 39:51, 8:45 pace, 68 feet total ascent, 125/141 avg/max HR, 157/168 avg/max cadence, 54F, 82% RH, calm, clear

Shoes: blue/green Brooks Glycerin GTS20 - 219.94 miles

Dawn at 6:33 AM at the corner of Beach Ave and Edgemere Drive

I got out with just enough of a run on my "Out to Dewey Ave and around" route to get over 100 miles for September and for the past 12 months. My spreadsheet says I have 303 runs for 1337 miles, 4.41 miles/run over the past 12 months. I just get out and get it done. Just the usual today ... a nice and easy pace on my "Out to Dewey Ave and around" route with my Noxgear Tracer2 lighted vest. My splits were 9:17, 8:52, 8:30. 8:40 and 8:14 over the last 0.55 mile.

Saturday, 9/28/2024

9540 steps, 42/142 avg/max HR, 170.2/167.9 pounds, 19 floors climbed

Run: 4.55 miles, 40:33, 8:54 pace, 78 feet total ascent, 128/146 avg/max HR, 156/168 avg/max cadence, 66F, 73 % RH, 9 mph E wind, partly cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 224.49 miles

I got out a bit before 9 AM for my usual run on my usual "Out by the pier and around" route at a bit slower than my usual nice and easy pace. My legs felt a bit tired so I took a walk break heading up Greenleaf Rd. My splits were 9:21, 8:46, 8:48, 8:56 and 8:32 over the last 0.55 mile.