I ran 6 times this week, 18.24 miles.
I didn't bike this week.
I took 56,951 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.
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 1684 day steak (4 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/1). There were more than a few days when a mile was all I could walk or limp.
Sunday, 2/2/2025
7255 steps, 44/141 avg/max HR, 172.2/171.0 pounds, 22 floors climbed
Run: 4.45 miles, 39:33, 134/146 avg/max HR, 158/168 avg/max cadence, 8:53 pace, 16F, 67% RH, 10 mph ESE wind, wind chill 4F, cloudy
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 61.57 miles
I heard a loudspeaker coming from the east so I ran my "Out to Genesee River" route. I found that the Polar Plunge was going on at the Ontario Beach Park, 13WHAM link here. Lots of people were down there! I slowly made my way around them without issue. I had no desire (or change of clothes) to join them! My splits were 9:14, 8:51, 8:51, 8:40 and 8:44 over the last 0.45 mile.
Monday, 2/3/2025
9356 steps, 43/135 avg/max HR, 172.8/171.1 pounds, 16 floors climbed
Run: 3.16 miles, 29:41, 9:24 pace, 123/139 avg/max HR, 155/168 avg/max cadence, 34F, 80% RH, calm, cloudy
Shoes: blue Salomon SpeedCross 4 trail shoes: 323.66 miles
It had warmed up overnight so I only wore 2 layers on top. But ... it had snowed a smidgen also so I switched to my trail shoes after I had looked out the door. It's better to safe than sorrry! I just ran a really nice and easy pace on my "Out to Mann Rd" route. My splits were 9:58, 9:35, 8:47 and 8:37 over the last 0.16 mile.
Tuesday, 2/4/2025
5614 steps, 42/105 avg/max HR, 173.4 pounds, 11 floors climbed
Walk: 1.65 miles, 22:34, 13:41 pace, 95/110 avg/max HR, 119/190 avg/max cadence, 30F, 80% RH, 8 mph WNW wind, wind chill 23F, cloudy
Shoes: blue Brooks Launch GTS8 - 548.06 miles
I got out for a brisk walk after 5 running days. It was around freezing so the surface was either crunchy snow/slush in the complex or bare pavement on Greenleaf Rd. I slowed down a bit on the crunchy snow/slush. No worries. My splits were 13:23 and 14:07 over the last 0.65 mile.
Wednesday, 2/5/2025
9740 steps, 41/138 avg/max HR, 174.2/173.4 pounds, 16 floors climbed
Run: 3.15 miles, 29:21, 9:19 pace, 125/143 avg/max HR, 157/166 avg/max cadence, 19F, 79% RH, 3 mph NW wind, light snow
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 64.72 miles
I wanted to stay under the quilts (yes ... 2) with my darling wife, Christine, when Alexa told me at 5:20 AM that it was 17F. I did get up a bit late but I did what I go. I got out for a run on my "Out to Clematis St" route. There was a light snow falling but it hadn't really accumulated yet. I stayed on the road as much as possible since the shoulders were a bit dodgy in spots. Still ... the fluffy snow was pretty. My splits were 9:30, 9:17, 9:05 and 9:43 over the last 0.15 mile.
Thursday, 2/6/2025
8179 steps, 43/143 avg/max HR, 174.5/173.6 pounds, 14 floors climbed
Run: 3.15 miles, 29:10, 9:15 pace, 133/148 avg/max HR, 157/167 avg/max cadence, 25F, 80% RH, 13 mph SE wind, wind chill 14F, light snow
Shoes: blue Brooks Glycerin Stealthfit GTS20 - 67.87 miles
I thought about a walk but I decided to do a run instead. A light snow had just decided to start when I headed out at a nice and easy pace. I almost slipped and fell when I encountered a 2 stride icy patch that was disguised as snow not even a 1/4 mile into my run before I even got to Greenleaf Rd. I whipped my arms and stayed upright. The 2 cars behind me probably felt I was going to fall for sure. I ran carefully on the shoulders and in the road as much as I could. I didn't have any trouble the rest of the way. My splits were 9:37, 9:09, 9:01 and 9:06 over the last 0.15 mile.
Friday, 2/7/2025
3332 steps, 43/90 avg/max HR, 173.5 pounds, 10 floors climbed
Walk: 1.65 miles, 21:34, 13:04 pace, 75/91 avg/max HR, 125/190 avg/max cadence, 25F, 18 mph W wind, wind chill 12F, sunny
Shoes: blue Brooks Launch GTS8 - 549.71 miles
I decided to sleep in this morning but I did get out a bit after noon. It was in the 20s and sunny but pretty windy. The sidewalk on Greenleaf Rd was snow covered so I walked on the shoulders. My splits were 12:55 and 13:19 over the last 0.65 mile.
Saturday, 2/8/2025
13475 steps, 47/140 avg/max HR, 175.6/175.2 pounds, 21 floors climbed
Today's race was the Freezeroo #5 in the GRRC 2024-2025 Freezeroo series. It was my 12th Freezeroo #5 and the 8th on this Braddock Bay course. I didn't have far to go ... only 6 miles and 8 minutes, lol! I met up for Andy and Laura Ciaio before the race. Andy told me I only had one shirt so I quickly put on another since he had 3 on, lol!
Run: 0.5 miles, 4:48, 9:20 pace, 109/117 avg/max HR, 153/161 avg/max cadence, 21F, 73% RH, 8 mph SW wind, wind chill 12F, cloudy
Shoes: blue Brooks Glycerin Steathfit GTS20 - 68.37 miles
I got for a little warm up run before the race to get used to the weather. The weather was about the best one could hope for when you run a Freezeroo #5.
Run: 7.98 miles, 1:08:58, 8:38 pace, 132/143 avg/max HR, 161/173 avg/max cadence, 21F, 73% RH, 7 mph SW wind, wind chill 13F, cloudy
Shoes: blue Brooks Glycerin Steathfit GTS20 - 76.35 miles
And ... we were off! I slowly got up to a nice and easy race pace. Eight miles was a bit long compared to what I was used to. I did get a bit tired after 4 miles and shortened my strides. The jog at the end of Edgemere Drive onto Braddock Rd and 3rd Ave was unplowed and slushy like usual. That 1/4 mile took so much energy! I almost ... almost ... slowed to a walk but I didn't ... not today! I got back up to my race pace and even found a bit of sprint at the end. And ... done in 1:08:59 chip time.
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| A picture at mile 6.5 by Barry Cherney |
