Sunday, March 30, 2025

Sunday 3/30/2025 to Saturday, 4/5/2025 --- IN PROGRESS

I walked 4 times this week, 5.65 miles.
I ran 4 times this week, 15.0 miles.
I took 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1740 day steak (4 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/30/2025
steps, avg/max HR, pounds, floors climbed
Run: 4.35 miles, 37:24, 8:35 pace, 128/146 avg/max HR, 160/168 avg/max cadence, 37F, 93% RH, 5 mph SE wind, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 218.24 miles
Well ... it's Spring ... so I wore shorts and the usual running gear for a run around 40F. It's my way of saying ... "Hey, warm up already!". I needed 3.29 miles to get over 100 miles for March so I headed out on my "Out to Dewey Ave and around" route. I set up my usual nice and easy pace like many times before ... boom ... done! My splits were 8:45, 8:34, 8:38, 8:31 and 8:17 over the last 0.35 mile.

Monday, 3/31/2025
steps, avg/max HR, pounds, floors climbed
Run: 4.45 miles, 39:30, 8:52 pace, 130/141 avg/max HR, 158 avg cadence, 57F, 77% RH, 30 mph W wind, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 222.69 miles
I took a 1/2 day off from Ricoh since I still have vacation to take before April 1st. It had warmed up overnight to around 63 but it had turned windy and it was already going back down by the time I got home. I got out in my shorts and a long sleeve tech for a windy run on my "Out by the pier and around" route. The wind was a bit difficult to run into ... trust me. I did walk a bit when it was a bit fierce in my face. My splits were 8:53, 8:36, 8:43, 9:33 and 8:18 over the last 0.45 mile.

Tuesday, 4/1/2025
steps, avg/max HR, pounds, floors climbed
Walk: 1.65 miles, 22:47, 13:48 pace, 86/97 avg/max HR, 119/130 avg/max cadence, 34F, 59% RH, 15 mph NW wind, wind chill 25F, cloudy
Shoes: blue Brooks Launch GTS8 - 563.61 miles
It cooled down 23F so it was back to tights, 3 shirts, Brooks beanie and mittens for this walk on my usual "Out to Ling Rd" route. Why a walk? Well ... my right knee and right Achilles heel were a bit cranky. They both warmed up a bit but probably appreciated just a walk today. My splits were 14:01 and 13:29 over the last 0.65 mile.

Wednesday, 4/2/2025
steps, avg/max HR, pounds, floors climbd
Run: 3.15 miles, 28:03, 8:54 pace, 125/136 avg/max HR, 157/168 avg/max cadence, 30F, 47% RH, 9 mph E wind, wind chill 23F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 225.84 miles
I didn't sleep well so I really tried to go back to sleep after my Alexa alarm kicked up awake at 5:20 AM. I abandoned the thought of sleep at 5:45 AM and just lied in bed until about 6:45 AM ... but I knew that I would feel bad all day if I didn't get out and DO something. My right knee was a bit cranky and I thought about a walk ... but it was cold and I knew it would be a cold walk. So ... I told my right knee to suck it up and headed off at a really nice and easy pace on my "Out to Clematis St" route. My body knew to just "get it done" ... so I did. My splits were 9:12, 8:55, 8:42 and 7:55 over the last 0.15 mile.

Thursday, 4/3/2025
steps, avg/max HR, pounds, floors climbed
Walk: 1.65 miles, 23:00, 14:32 pace, 81/92 avg/max HR, 117/126 avg/max cadence, 57F, 77% RH, 18 mph SW wind, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 227.49 miles
I wasn't motivated at all despite the warm up overnight to the mid 50s. My right knee was a bit cranky when I did emerge around 8:15 so I just did a rather achy walk on my "Out to Ling Rd" route. It was a bit windy. There is a lot of litter on the side of Greenleaf Rd towards the Lake Shore Country Club. My splits were 14:47 and 14:08 over the last 0.65 mile.

Friday, 4/4/2025
steps, avg/max HR, pounds, floors climbed
Walk: 1.65 miles, 26:32, 16:05 pace, 77/97 avg/max HR, 110/120 avg/max cadence, 39F, 70% RH, 5 mph WNW wind, partly sunny
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 229.14 miles
I don't know what is the matter with my right knee! It ached again this morning and I knew that a run would be most unwise. So ... I walked with a slight limp for about 1/2 mile before it loosened up. It's kind of frustrating! AARRGGHH! Anyway ... my splits were 16:33 and 15:21 over the last 0.65 mile.
Oh ... I saw a nice car at BJs ... it had bumper stickers that said "Not my President", I'm Anit-Trump because I'm Anti-Stupid" and "Trump is a Piece of Shit". Nice! Exactly my opinion!!!

Saturday, 4/5/2025
steps, avg/max HR, pounds, floors climbed
Walk: 0.7 mile, 10:15, 14:38 pace
Run: 3.05 miles, 28:29, 9:21 pace, 122/131 avg/max HR, 155/166 avg/max cadence, 46F, 81% RH, 10 mph S wind, wind chill 42F, light rain
Why 4.1 miles when it was a 5 mile race? Well ... I thought I pressed start on my Venu when I crossed near the timing strip. I didn't look at my Venu until I was almost to the 1 mile sign.
Anyway ... we were off!I started slow but I think I still went out too fast. I lost a bit of energy around the halfway point. I kicked it back into gear on the way back. I passed a few runners slowly but surely. I could see the finish in the distance as I turned back onto Main Street ... I kicked it up a bit ... and done in 42:09 chip time. I immediately went to get my drop bag before the line got too long. I had 2 donuts and a small beer for a bit of post race refreshment. 
I did OK. I was 512th out 1765 and 6th out of 37 in my M 66-69 age group, results here. My splits from mile 0.9 were 31, 41, 16, 12 and 7:58 over the 0.1 mile. A bit of math tells that I ran 7:27 pace in the first 0.9 mile. This is probably why I was a bit pooped midway into the race, lol!
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Monday, March 3, 2025

Sunday, 3/2/2025 to Saturday, 3/8/2025

I walked once this week, 1.65 miles.
I ran 6 times this week, 23.70 miles.
I took 55,113 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: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks or runs and then stretch afterwards. A run is better than a walk in my 67-year-old mind but any exercise is good in the end.

Walk/Run electronics: I use my Garmin Venu for runs and walks. I listen to my CelsusSound S800C Bone Conduction Headphones.

BTW, I am on a 1712 day steak (4 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 3/2/2025
8214 steps, 45/141 avg/max HR, 174.0/172.9 pounds, 33 floors climbed
Run: 4.25 miles, 37:06, 8:44 pace, 132/145 avg/max HR, 159/174 avg/max cadence, 12F, 61% RH, 10 mph WNW wind, wind chill 0F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 123.93 miles
It had turned even colder so I bundled up quite a bit for my run on my "Out to Dewey Ave" route. No worries ... just a nice and easy pace ... and let's go! My splits were 9:01, 8:57, 8:41, 8:30 and 7:45 over the last 0.25 mile.

Monday, 3/3/2025
8140 steps, 45/104 avg/max HR, 174.1/173.8 pounds, 9 floors climbed
Walk: 1.65 miles, 22:55, 13:53 pace, 93/107 avg/max HR, 115/150 avg/max cadence, 36F, 51% RH, 7 mph W wind, wind chill 31F, partly cloudy
Shoes: blue Brooks Launch GTS8 - 555.26 miles
I slept in again ... but I got out for a walk after work on my "Out to Ling Rd" route. There was a nice view of Mars, Jupiter, the waxing crescent moon and Venus (from SW to SE). My splits were 14:03 and 13:38 over the last 0.65 mile.

Tuesday, 3/4/2025
8293 steps, 45/126 avg/max HR, 173.9/173.1 pounds, 22 floors climbed
Run: 4.15 miles, 40:25, 9:44 pace, 119/129 avg/max HR, 149 avg cadence, 37F, 52% RH, 6 mph S wind, wind chill 33F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 128.08 miles
I slept in again but I decided to play a bit of hooky from Ricoh to get out for a run around 8:30 AM. I developed an ache behind my left knee that I thought would sort itself out. Well ... it slowly got a bit worse until I went into a walk/trot at mile 2 until mile 3 or so. I did trot home for the last 0.75 mile. I didn't do anything stupid as far as I can recall. My splits were 9:14, 9:15, 10:28, 10:05 and 9:14 over the last 0.15 mile.

Wednesday, 3/5/2025
9943 steps, 44/136 avg/max HR, 174.0/173.4 pounds, 11 floors climbed
Run: 3.15 miles, 27:42, 8:47 pace, 124/139 avg/max HR, 158/170 avg/max cadence, 48F, 62% RH, 9 mph SSW wind, wind chill 45F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 131.23 miles
I actually got up and out the door by 6:15 AM - ish! I just wore shorts, a long sleeve tech and light running gloves. I took it nice and easy on my "Out to Clematis St" route. My ache from yesterday never materialized. I went up to the east entrance of the Secret Sidewalk and looked down. It looked too icy still so I just turned around and headed back on Beach Ave. Maybe tomorrow! My splits were 9:09, 8:46, 8:38 and 7:40 over the last 0.15 mile.

Thursday, 3/6/2025
6858 steps, 45/137 avg/max HR, 173.5/172.4 pounds, 17 floors climbed
Run: 4.25 miles, 38:16, 9:00 pace, 123/138 avg/max HR, 156/167 avg/max cadence, 34F, 69% RH, 18 mph W wind, wind chill 24F, a bit of light snow
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 135.48 miles
I heard the wind all night so I knew something was up. I had a day off from Ricoh so I slept in. It was a bit colder and windier when I stepped outside. It was back to CW-X tights. I overdressed a bit with 3 tops instead of 2. So ... my pace was a bit slower. I thought of trying the Secret Sidewalk but ran my "Out to Dewey Ave" route instead. My splits were 9:27, 9:13, 8:45, 8:45 and 8:13 over the last 0.25 mile.

Friday, 3/7/2025
7573 steps, 44/137 avg/max HR, 172.6/171.5 pounds, 19 floors climbed
Run: 4.55 miles, 41:28, 9:06 pace, 127/139 avg/max HR, 158/172 avg/max cadence, 32F, 64% RH, 17 mph WNW wind, wind chill 22F, partly cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 140.03 miles
I got out a bit earlier this morning. I decided to run my old "Out by the pier and around" route to see how much ice was on it. It was even windier than yesterday it seemed. Well ... the east part of the LOSP Trail was 95% clear, the boardwalk at the Ontario Beach Park was 80% clear and the Secret Sidewalk was 80% clear. I easily avoided all the ice on the latter by either running on the sand or on the grass, respectively. No worries. The wind either tried to push me back or push me sidewise so the run was a bit bit tougher than usual. My splits were 9:14 8:43, 9:19, 9:29 and 8:32 over the last 0.55 mile.

Saturday, 3/8/2025
5462 steps, 44/133 avg/max HR, 171.6/171.5 pounds, 13 floors climbed
Run: 3.35 miles, 31:51, 9:30 pace, 122/137 avg/max HR, 150/168 avg/max cadence, 27F, 58% RH, 18 mph NW wind, wind chill 14F, mostly sunny
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 143.38 miles
I got out for a really nice and easy run on a made-up "Out and about" route. I just felt a bit lazy and never got into this run. I think tomorrow will be a walk. My splits were 10:16, 9:37, 9:00 and 8:23 over the last 0.35 mile. Still ... a negative split run.
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