Sunday, 12/22/2024 to Saturday, 12/28/2024

I walked 1 times this week, 1.65 miles.

I ran 6 times this week, 27.70 miles.

I didn't bike this week.

I took 57,079 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 67-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 1642 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/21). There were more than a few days when a mile was all I could walk or limp.

Sunday, 12/22/2024

9588 steps, 44/136 avg/max HR, 172.6 pounds, 19 floors climbed

Run: 4.55 miles, 44:34, 9:48 pace, 130/144 avg/max HR, 155/167 avg/max cadence, 5F, 85% RH, 9 mph W wind, wind chill -8F, cloudy

Shoes: blue Salomon SpeedCross 4 - 292.00 miles

Well ... it was even colder this morning when I stepped outside. So ... I had on ALL my cold weather gear. It took about 5 minutes to put it all on ... CW-X tights, Craft wind shorts, 2 long sleeve tech shirts, Brooks 1/4 zip long sleeve pullover, balaclava, Brooks beanie and running mittens. I set up a really nice and easy pace and kept it throughout the run. I found that running in snow is hard work. The only time I sped up a bit was on the shoulder of Greenleaf Rd. I had thought of going longer but I was glad to stop at 4.55 miles. My splits were 10:14, 9:47, 9:07, 9:28 and 9:03 over the last 0.55 mile.

Monday, 12/23/2024

12219 steps, 49/135 avg/max HR, 174.3 pounds, 16 floors climbed

Run: 4.05 miles, 49:34, 9:46 pace, 126/140 avg/max HR, 152/165 avg/max cadence, 30F, 59% RH, 8 mph SSE wind, wind chill 23F, cloudy

Shoes: blue Salomon SpeedCross 4 - 296.05 miles

I slept in so I got out after I got done with work. It was warmer so I wore my usual cold weather gear as I set out. I kept off the road as much as possible again so I ran on the snow-covered LOSP Trail, sidewalks and the Lake Ontario boardwalk. It was hard work so I ran a really nice and easy pace. My splits were 10:01, 10:04, 9:48 and 9:15.

Tuesday, 12/24/2024

6921 steps, 44/133 avg/max HR, 173.7/172.9 pounds, 14 floors climbed

Run: 4.15 miles, 36:14, 8:44 pace, 125/136 avg/max HR, 158/169 avg/max cadence, 34F, 80% RH, 7 mph NNE wind, wind chill 28F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 507.59 miles

I got out in the afternoon for a run on my seldom used "Out to Dewey Ave" route. This route stays on the road: Greenleaf Rd and Beach Ave up to Dewey Ave. It was a LOT less strenuous to run on the road than on the snow of the LOSP Trail. My splits were 8:44, 8:59, 8:36, 8:43 and 8:04 in the last 0.15 mile.

Wednesday, 12/25/2024, Merry Christmas

7797 steps, 43/132 avg/max HR, 172.4/171.9 pounds, 16 floors climbed

Run: 4.65 miles estimated, 43:01 estimated, 9:15 pace estimated, 28F, 86% RH, 3 mph SE wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 512.44 miles

I only get to wear my Christmas lights once a year

The mat of a neighbor

A LOTR Christmas meme

I got for a somewhat slippery run on an all-road version of my "Out by the pier and around" route. I avoided the LOSP Trail and any sidewalks. It had been below freezing overnight so any water had become a thin film of ice on the untreated sidewalks and most of the roads. My left shoe came untied at mile 2.67 and ... I forgot to turn my Venu back on (or I pressed it but not well enough) for at least a mile. The splits I recorded were 9:21, 9:12, 9:14 and 10:48 (???) over the last 0.55 mile.

Thursday, 12/26/2024

8735 steps, 42/138 avg/max HR, 171.2/170.1 pounds, 18 floors climbed

Run: 4.55 miles, 40:35, 8:55 pace, 126/141 avg/max HR, 156/167 avg/max cadence, 28F, 74% RH, 5 mph E wind, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 516.79 miles

I got out for a nice on the avoid-the-trails "Out by the pier and around" route. It ended up at 4.55 miles. The roads (Greenleaf Rd, Latta Rd, Beach Ave) were a bit slippery in spots. LOSP Trails and any sidewalks were icy so. I just shortened my stride on any possible slick spots. My splits were 8:58, 9:17, 9:09, 8:41 and 8:07 over the last 0.55 mile.

Friday, 12/27/2024

4020 steps, 43/97 avg/max HR, 169.5 pounds, 13 floors climbed

Walk: 1.65 miles, 23:50, 14:27 pace, 89/106 avg/max HR, 112/138 avg/max cadence, 37F, 65% RH, 10 mph E wind, wind chill 31F, cloudy

Shoes: blue Launch GTS8 - 540.86 miles

I was lazy all day but I got just before dusk for a walk on my "Out to Ling Rd" route. A walk was necessary after 6 runs in a row. It had warmed above freezing during the day so the sidewalks were OK to walk on if I was a bit careful. My splits were 14:49 and 13:52 over the last 0.65 mile.

Saturday, 12/28/2024

9799 steps, 46/135 avg/max HR, 169.7/168.7 pounds, 17 floors climbed

Run: 5.55 miles, 49:44, 8:58 pace, 128/143 avg/max HR, 157/168 avg/max cadence, 45F, 76% RH, 13 mph SW wind, wind chill 39F, cloudy

Shoes: blue/green Brooks Glycerin GTS20 - 522.34 miles

It was above freezing all night so a LOT of the snow had melted. The LOSP Trail and most sidewalks were bare but the Ontario Beach Park boardwalk was still icy and had lots of water to splash through. I didn't try the Secret Sidewalk and just ran up Beach Ave until Mann Rd. My splits were 9:11, 8:44, 9:16, 8:47, 9:07 and 8:28 over the last 0.55 mile.