Sunday, 10/13/2024 to Saturday, 10/19/2024 - Scare Brain Cancer Away 5K

I walked once this week, 2.35 miles.

I ran 7 times this week, 25.70 miles.

I didn't bike this week.

I took 58,582 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 1572 day steak (4 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/13/2024

9199 steps, 40/145 avg/max HR, 168.6/168.1 pounds, 23 floors climbed

Run: 4.45 miles, 38:05, 8:33 pace, 132/153 avg/max HR, 158 avg cadence, 46F, 87% RH, 9 mph ESE wind, wind chill 42F, light rain

Shoes: blue/green Brooks Glycerin GTS20 - 286.11 miles

It was dreary, damp and a bit chilly when I stepped out for my run. But ... I ran ... because that is when I do. I set up my usual pace on my usual "Out by the pier and around" route. It started to sprinkle and then it settled into a light rain. No matter ... I just concentrated on swinging my arms and pushing through with my stride ... steady ... keep going ... done. My splits were 8:59, 8:41, 8:29, 8:24 and 7:49 over the last 0.45 mile.

Monday, 10/14/2024

9839 steps, 40/148 avg/max HR, 169.5/169.0 pounds, 14 floors climbed

Run: 4.55 miles, 39:21, 8:39 pace, 129/144 avg/max HR, 157/170 avg/max cadence, 45F, 81% RH, 9 mph NNW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 290.66 miles

I went to sleep late. I woke up to my Alexa alarm at 5:20 AM and could immediately hear the wind and rain rattling the window screens. I decided to bag my 6 AM run and failed to go back to sleep. The rain didn't really stop until almost noon. I got out during lunch. It was still a bit windy but I pushed through it. I was a bit warm when I had a tailwind and a bit chilly when I had a headwind. My splits were 8:48, 8:41, 9:01, 8:36 and 7:40 over the last 0.45 mile.

Tuesday, 10/15/2024

8763 steps, 45/139 avg/max HR, 171.1/169.8 pounds, 24 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 128/143 avg/max HR, 155/167 avg/max cadence, 45F, 70% RH, 13 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 295.11 miles

I stayed up late and then couldn't get to sleep so I skipped my Alexa alarm at 5:20 AM. I got out before lunch with a quick run on my "Out to Dewey Ave". There is something to be said for running in the sunshine. My splits were 8:56, 8:46, 8:32, 8:21 and 7:56 over the last 0.45 mile.

Wednesday, 10/16/2024

9773 steps, 41/141 avg/max HR, 170.1/168.9 pounds, 13 floors climbed

Run: 5.25 miles, 45:10, 8:36 pace, 127/148 avg/max HR, 160/170 avg/max cadence, 39F, 87% RH, 5 mph NW wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 300.36 miles

I went to bed early and still couldn't get out of bed when my Alexa alarm went off at 5:20 AM. I went back to sleep until 6:36 AM. I got out after 8 AM for a run on my "Out to Island Cottage Rd" route. I set up a nice and easy pace. I let my legs just carry me into the wind and trusted that I would warm up eventually. I forgot my Brooks beanie and did regret it until I turned and headed back. But ... I got the run done ... boom. My splits were 8:45, 8:49, 8:43, 8:29, 8:28 and 7:46 over the last 0.25 mile.

Thursday, 10/17/2024

6588 steps, 41/146 avg/max HR, 170.6/170.3 pounds, 11 floors climbed

Walk: 2.35 miles, 31:25, 13:22 pace, 112/140 avg/max HR, 107 avg cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, mostly sunny

Shoes: blue Brooks Launch GTS8 - 505.91 miles

"Tall Doug" was out running

Well ... I slept in again. I guess the world doesn't end if I don't get out at 6 AM. It is a lot brighter at 8:30 AM that's for sure! It was a bit chilly for my shorts and long/short sleeve tech attire so I set up my usual brisk pace. My splits were 13:25, 13:14 and 13:39 over the last 0.35 mile.

Friday, 10/18/2024

5810 steps, 41/127 avg/max HR, 170.1/169.3 pounds, 16 floors climbed

Run: 3.15 miles, 28:43, 9:07 pace, 121/132 avg/max HR, 155/165 avg/max cadence, 37F, 87% RH, 6 mph SW wind, wind chill 33F, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 509.06 miles

I normally do a walk on the day before a race but today I decided to do a really easy 5K on my "Out to Stutson St Overlook" route. It was a really beautiful crisp and sunny morning! I held back with splits of 9:25, 8:56, 9:02 and 8:45 over the last 0.15 mile.

Saturday, 10/19/2024

8610 steps, 45/144 avg/max HR, 169.8/169.3 pounds, 13 floors climbed

Today's race was my 8th Scare Brain Cancer Away 5K. It was a Rochester Runner of the Year (RROY) race held for 16 years out in East Rochester NY. I do like this course. I have also run 6 Karkocker 5Ks on this course so I knew it well.

Run: 0.71 mile, 6:22, 9:02 pace, 116/131 avg/max HR, 152/165 avg/max cadence, 39F, 89% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTS20 - 509.77 miles

I got out for a wee warm up run so to pass the time and get set to run another 5K ... my 133rd.

Run: 3.14 miles, 24:24, 7:47 pace, 138/150 avg/max HR, 163/171 avg/max cadence, 39F, 89% RH, 6 mph WSW wind, sunny

Shoes: blue/green Brooks Glycerin GTW20 - 512.91 miles

A bit late but ... we were off at 9:04 AM. I got up to race pace slowly but surely and carefully. I felt good so I concentrated on swinging my arms and pushing forward with my stride. I was breathing well so I just went with it for mile 1, mile 2 and mile 3. I was pleased when I saw the timer around 24:00. I pushed and ... done in 24:24 (24:25 gun time). I knew it was a PR for 2024 (by 9 seconds). Nice!

This picture was taken by Andy Ciaio

I walked a bit and talked with 2 runner friends ... Andy Ciaio and Bill Beyerbach. Andy and I went inside to some pizza and yogurt. Andy won 1st in his age group (fanny pouch). Bill won 2nd and 1 won 3rd (socks) in our age group.

Well ... I did well. I was 56th out of 334, 3rd out of 14 in my M 65-69 age group, results link here. My splits were 7:53, 7:57, 7:37 and 7:02 over the last 0.14 mile.

Tuesday, 10/22/2024

Walk: 2.35 miles, 31:40, 13:28 pace, 103/132 avg/max HR, 111 avg cadence, 52F, 76% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 508.26 miles

I woke up before at 5:09 AM before my Alexa alarm went off at 5:20 AM. I decided to give my running legs a bit of a rest by giving them a brisk bit of walking this morning. I set up a fast pace at first and then pushed it once I got warmed up. My splits were 14:12, 12:54 and 12:58 over the last 0.35 mile.