tag:blogger.com,1999:blog-6292140822887791422024-03-28T10:21:19.951-05:00Doug's Running BlogI'm a 64 year old runner. I ran 1183, 1318, 1361, 1366, 1516, 1662, 1423, 1016, 778 and 483 miles in the last 10 years. I like to run but I walk when I have been injured during the last 2 year. I bike during the spring, summer and fall to mix things up.
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I blog about my running, life and experiences. Sorry about any spelling and syntax errors! The opinions expressed in my blog are my own.
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Inspirational Quote: “Obsessed is just a word that the lazy use to describe the dedicated."Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.comBlogger955125tag:blogger.com,1999:blog-629214082288779142.post-90582051384577907282024-03-24T12:04:00.004-05:002024-03-28T10:20:48.743-05:00Sunday, 3/24/2024 to Saturday, 3/30/2024 --- IN PROGRESSI walked 1 times this week, 1.65 miles.<div><div>I ran 4 times this week, 19.81 miles.</div><div>I didn't bike this week.</div><div><div>I took x steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1369 day steak (3 years, 9 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/23). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/24/2024</div><div>steps, avg/max HR, pounds, floors climbed</div></div></div><div>Run: 4.75 miles, 42:29, 8:56 pace, 68 feet total ascent, 128/142 avg/max HR, 157/172 avg/max cadence, 28F, 43% RH, 15 mph NNE wind, wind chill 18F, sunny</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 130.29 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11029188537" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until 9 AM and cuddled a bit with my darling wife, Christine, before I got out for a nice and easy run on my usual "Out by the pier and around" route. My left calf didn't really bother me except for one slight twinge. There was quite a few patches of snow on the boardwalk in the Ontario Beach Park and on the Secret Sidewalk. I just ran through them or avoided them. My splits were 9:19, 8:49, 9:08, 9:02 and 8:13 over the last 0.75 mile.</div><div><br /></div><div>Monday, 3/25/2024</div><div>steps, avg/max HR, pounds, floors climbed</div><div>Walk: 1.65 miles, 22:58, 13:55 pace, 19 feet total ascent, 81/100 avg/max HR, 117/141 avg/max cadence, 25F, 68% RH, 8 mph ESE wind, wind chill 17F, clear with a full moon</div><div>Shoes: blue Brooks Launch GTS8 - 408.85 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11033600192" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't get to sleep until almost midnight and my Alexa weekday alarm went off like usual at 5:20 AM. It was brutal ... so I decided to ease into my usual morning routine with a brisk walk. The full moon hung low in the western sky as I headed out. I tried to get a 3x telephoto shot but my photos didn't turn out well. It was certainly cold though! My splits were 14:38 and 12:47 over the last 0.65 mile.</div><div><br /></div><div>Tuesday, 3/26/2024</div><div>steps, avg/max HR, pounds, floors climbed</div><div>Run: 4.55 miles, 40:46, 8:57 pace, 65 feet total ascent, 125/137 avg/max HR, 156/165 avg/max cadence, 46F, 34% RH, 16 mph S wind, wind chill 40F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 134.84 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11040463133" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My left Achilles tendon was a bit tight when I got up this morning. I briefly thought of doing another walk but I put on my running instead of walking shoes just before I got out the door. I set up my usual nice and easy pace. I just felt a slight tightness in my left calf that didn't hinder me. There was only a very tiny patch of ice on the Secret Sidewalk. My splits were 9:13, 9:05, 9:05, 8:47 and 8:20 over the last 0.55 mile.</div><div><br /></div><div>Wednesday, 3/27/2024</div><div>steps, avg/max HR, pounds, floors climbed</div><div>Run: 5.46 mles, 47:50, 8:46 pace, 77 feet total ascent, 128/147 avg/max HR, 158/165 avg/max cadence, 54F, 58% RH, 8 mph S wind, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 140.30 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11047570919" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was warmer this morning so I wore just shorts and a long sleeve tech ... no Brooks beanie or gloves. I wanted a bit extra since I was so close to getting over 100 running miles for the month so I chose my "Out on the pier and around" route. My left calf was just a really minor discomfort. My splits were 9:01, 8:43, 8:47, 8:53, 8:38 and 8:16 over the last 0.46 mile.</div><div><br /></div><div>Thursday, 3/28/2024</div><div>steps, avg/max HR, pounds, floors climbed</div><div>Run: 5.05 miles, 44:23, 8:47 pace, 86 feet total ascent, 126/142 avg/max HR, 156/167 avg/max cadence, 37F, 60% RH, 8 mph W wind, wind chill 32F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 145.35 miles</div><center><div class="strava-embed-placeholder" data-embed-type="activity" data-embed-id="11055012057" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had another day of vacation from Ricoh so I canceled my Alexa alarm for 5:20 AM and slept in until 7:18 AM. Our cat, Nebula, was confused by my tardiness at getting up. I puttered a bit but got up, got dressed and got out there to get over 100 miles for the sixth month in a row. Boo-yah! My splits were 9:01, 8:51, 8:51, 8:53 and 8:17.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-81886680364497762232024-03-17T20:21:00.014-05:002024-03-24T12:04:26.064-05:00Sunday, 3/17/2024 to Saturday, 3/23/2024I walked 3 times this week, 4.95 miles.<div><div>I ran 4 times this week, 18.01 miles.</div><div>I didn't bike this week.</div><div><div>I took 45,281 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1362 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/16). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/17/2024</div><div>3974 steps, 42/86 avg/max HR, 168.9 pounds, 7 floors climbed</div></div></div><div>Walk: 1.65 miles, 24:45, 15:00 pace, 13 feet total ascent, 80/90 avg/max HR, 114/123 avg/max cadence, 41F, 81% RH, 14 mph W wind, wind chill 34F, partly cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="10979207577" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My left calf was achy and I knew that a run was out of the question. I set up an achy walking pace and it hurt a bit but I kept walking. I eventually loosened up ... after a mile. My splits were 15:03 and 14:56 over the last 0.65 mile.</div><div><br /></div><div>Monday, 3/18/2024</div><div>7600 steps, 41/138 avg/max HR, 169.0 pounds, 23 floors climbed</div><div>Run: 4.05 miles, 37:54, 9:21 pace, 94 feet total ascent, 122/144 avg/max HR, 156/165 avg/max cadence, 32F, 59% RH, 13 mph W wind, wind chill 23F, sunny</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 111.58 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10985806245" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I am on vacation all week so I started off by sleeping in and getting out in the daylight. It probably wasn't the best idea but I got out for a really slow and easy run. I could definitely feel my left calf but I endured its dull ache and took really short strides. I chose my kind-of-short "Out to Dewey Ave" for 4 miles. I got it done with splits of 9:43, 9:31, 9:05 and 9:07.</div><div><br /></div><div>Tuesday, 3/19/2024</div><div>4891 steps, 38/101 avg/max HR, 168.1 pounds, 14 floors climbed</div><div>Walk: 1.65 miles, 22:05, 13:24 pace, 13 feet total ascent, 90/109 avg/max HR, 114/141 avg/max cadence, 30F, 80% RH, 17 mph W wind, wind chill 19F, cloudy with a few snow flakes</div><div>Shoes: blue Brooks Launch GTS8- 405.55 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10992885917" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I decided to take it easy on my left calf this morning. So ... I just did a brisk walk on my "Out to Ling Ave" route. Some might think that a 13:24 pace in not taking it easy but ... I did start a bit slow ... I think. My splits were 13:35 and 13:07 over the last 0.65 mile.</div><div><br /></div><div>Wednesday, 3/20/2024</div><div>10923 steps, 44/142 avg/max HR, 165.9 pounds, 17 floors climbed</div><div>Run: 6.36 miles, 56:27, 8:53 pace, 105 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 75% RH, 9 mph SW wind, wind chill 29F, light snow</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 117.94 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11000346909" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I thought I would get in a nice longer run this morning. I set out on what ended up to be my "Out on the pier and to Mann Rd" route. I set up my usual nice and easy pace. I could feel a slight ache in my left calf but it didn't get any worse so I thought I was OK. Well ... it was the last 1/2 mile that my left calf up and told me ... this is too far and started to really hurt. I guess if I hadn't added the extra 1/2 mile out to Mann Rd that I would have been OK. Anyway ... my splits were 9:11, 8;43 8:56, 9:00, 8:49:8:41 and 8:46 over the last 0.36 mile.</div><div><br /></div><div>Thursday, 3/21/2024</div><div>5539 steps, 41/130 avg/max HR, 166.0 pounds, 12 floors climbed</div><div>Run: 3.15 miles, 29:28, 9:21 pace, 47 feet total ascent, 122/134 avg/max HR, 157/166 avg/max cadence, 25F, 54% RH, 15 mph NW wind, wind chill 13F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 121.09 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11008078426" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in and puttered around for a long while before I got out before 11 AM. It was cold and windy so I chose a run instead of a walk. My left calf was achy and didn't want me to run but I ran anyway at a very, very nice and easy pace. My splits were 9:41, 9:15, 9:16 and 8:31 over the last 0.15 mile.</div><div><br /></div><div>Friday, 3/22/2024</div><div>7517 steps, 45/135 avg/max HR, 166.1 pounds, 17 floors climbed</div><div>Run: 4.45 miles, 40:15, 9:03 pace, 63 feet total ascent, 125/137 avg/max HR, 157/167 avg/max cadence, 23F, 68% RH, calm, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 125.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11014638752" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was cold again and the forecast for tonight was 2 to 5 inches of wet snow but ... it was just cold and calm when I got out for my run on my usual "Out by the pier and around" route. My left calf ached a bit so I set up a really nice and easy pace. I probably just have rested it ... but I got it done. My splits were 9:23, 9:15, 8:54, 8:43 and 8:45 over the last 0.45 mile. </div><div><br /></div><div>Saturday, 3/23/2024</div><div>4837 steps, 40/100 avg/max HR, 166.5 pounds, 9 floors climbed</div><div>Walk: 1.65 miles, 20:35, 12:35 pace, 11 feet total ascent, 92/106 avg/max HR, 125/147 avg/max cadence, 27F, 86% RH, 12 NNE wind, wind chill 17F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 407.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="11021427810" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... winter is not done with upstate NY. About 3 inches of wet snow fell overnight up near Lake Ontario. I felt that my left calf needed a rest so I opted for a very brisk walk. I kept to Greenleaf Rd since the sidewalk was still snow covered and probably slippery. The road was bare so I really dialed up the pace. My splits were 12:31 and 12:42 over the last 0.65 mile.</div><div><br /></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-67223771490168553492024-03-11T21:00:00.018-05:002024-03-18T10:11:14.762-05:00Sunday, 3/10/2024 to Saturday, 3/16/2024 - Runnin' of the Green 5 Mile RaceI walked 3 times this week, 2.15 miles.<div><div>I ran 6 times this week, 26.31 miles.</div><div>I walked once on the treadmill, 1.0 mile</div><div>I didn't bike this week.</div><div><div>I took 70,261 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1355 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/9). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/10//2024</div><div>9992 steps, 40/142 avg/max HR, 166.5 pounds, 18 floors climbed</div></div></div><div>Run: 6.55 miles, 55:45, 8:38 pace, 108 feet total ascent, 132/148 avg/max HR, 158/168 avg/max cadence, 39F, 81% RH, 7 mph W wind, wind chill 35F, overcast</div><center><div class="strava-embed-placeholder" data-embed-id="10929940661" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>The DST time change was last night so I woke up around 7 AM instead of 6 AM. I did the usual stuff ... got up, weighed myself, set the coffee up, got dressed and got out there. I set up for my usual 6.55 mile run but on a slightly different route: "Out on the pier and out to Mann Rd". The pier was dry so I ran out to the end. The wind had kicked up a bit so I was a bit slower for a while. The run was nice as usual. My splits were 8:43, 8:28, 8:39, 8:53, 8:48, 8:37 and 7:59 over the last 0.55 mile.</div><div><br /></div><div>Monday, 3/11/2024</div><div>7946 steps, 44/95 avg/max HR, 166.8 pounds, 9 floors climbed</div><div>Walk: 0.29 mile, 5:13, 18:15 pace, 20 feet total ascent, 80/99 avg/max HR, 110 avg cadence, 34F, 55% RH, 18 mph WNW wind, wind chill 24F, partly cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 400.29 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10935266205" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Treadmill: 1.0 mile, 18:38, 18:38 pace, 67/75 avg/max HR, 109/115 avg/max cadence</div><div>Shoes: blue Brooks Launch GTS8 - 401.29 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10935355664" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Walk: 0.31 mile, 5:11, 16:29 pace, 20 feet total ascent, 82/99 avg/max HR, 112/134 avg/max cadence, 34F, 55% RH, 22 mph NW wind, wind chill 23F, clear</div><div>Shoes: blue Brooks Launch GTS8 - 401.60 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10935394753" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I thought about a run but I was glad that I opted for a walk before I stepped outside. I had snowed overnight but before that it had the rain had frozen into ice. The sidewalks and road weren't solid ice but there was enough where I could just walk at a normal pace while I concentrated on not falling or not getting blown over. I passed the Fitness Center and thought ... it's nice, warm and not slippery in there. So ... I did a mile on the treadmill. Another guy that I see walking came in too. We both thought it was a lot safer inside than outside. The wind helped blow me home.</div><div><br /></div><div>Tuesday, 3/12/2024</div><div>11367 steps, 41/135 avg/max HR, 167.1 pounds, 18 floors climbed</div><div>Run: 4.57 miles, 42:05, 9:13 pace, 63 feet total ascent, 123/138 avg/max HR, 154/165 avg/max cadence, 43F, 61% RH, 9 mph WNW wind, wind chill 38F, clear</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 91.44 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10942073349" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I did the usual ... and then the unusual happened. I started out with the usual nice and easy pace but had a pain right behind my left knee right from the start. I soldiered onward until I got to Greenleaf Rd and then stopped to massage it for a moment. I continued onward at a slower pace with shorter strides. I thought about turning around after a mile. The pain slowly lessened until it almost was a vague memory by the time I got done. Weird. My splits were 9:38, 9:14, 9:10, 9:01 and 8:52 over the last 0.57 mile. So .. a pain turned into a negative split!</div><div><br /></div><div>Wednesday, 3/13/2024</div><div>10605 steps, 40/138 avg/max HR, 168.3 pounds, 18 floors climbed</div><div>Run: 4.55 miles, 39:16, 8:37 pace, 80 feet total ascent, 128/141 avg/max HR, 158/168 avg/max cadence, 45F, 70% RH 8 mph SW wind, wind chill 41F, clear</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 95.99 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10949647321" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for my usual run on my usual "Out by the pier and around" route. I had no pain behind my left knee this morning so yesterday's pain appeared to be just a random one. I was running up Greenleaf Rd just past the Lake Shore Country Club when I saw something in the road that oncoming cars were avoiding. I thought it was a bag that I could move out of the road. Well .... I got within 3 feet of it before I saw that it was a raccoon! I saw its eyes and it was alive! I veered away and it didn't move! The things I see sometimes! My splits were 8:51, 8:39, 8:39, 8:35 and 8:12 over the last 0.55 mile.</div><div><br /></div><div>Thursday, 3/14/2024</div><div>7885 steps, 40/135 avg/max HR, 167.8 pounds, 17 floors climbed</div><div>Run: 4.55 miles, 43:32, 9:34 pace, 63 feet total ascent, 122/145 avg/max HR, 151 avg cadence, 39F, 81% RH, calm, clear</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 100.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10956713830" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Another usual run that turned into something not usual. I headed out on my usual "Out by the pier and around" route and felt OK. But .. my left calf about 4 inches below my left knee developed what became a pain that caused me to slow and eventually walk/limp the last mile. It pretty much sucked. My splits were 8:46, 8;32, 8:46, 10:07 and 13:16 over the last 0.55 mile.</div><div><br /></div><div>Friday, 3/15/2024</div><div>10548 steps, 40/116 avg/max HR, 168.5 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 25:41, 15:34 pace, 16 feet total ascent, 87/99 avg/max HR, 110/125 avg/max cadence, 43F, 87% RH, 13 mph N wind, wind chill 37F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 403.25 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10963546142" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got for my usual walk on the day before a race. My left calf was tight so I stuck as fast a pace as I could. It was about 90/10 walk/limp for 90% of the walk. My splits were 15:52 and 15:06 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 3/16/2024</div><div>11918 steps, 40/143 avg/max HR, 168.2 pounds, 13 floors climbed</div><div>Today's race was the Runnin' of the Green. I have run a 5 mile race in March for a long time ... checks spreadsheet. I ran 9 Johnny's Runnin' of the Green (directed by the late Bill Keyoe) at Blue Cross Arena in 2007, 2011, 2012, 2013, 2015 through 2019. Rochester Running Company has directed the race since 2020. I ran 2 virtual races in 2020 and 2021 during COVID-19. I have run 3 races on the new course (but similar) course from the Mercantile on Main in 2022, 2023 and now 2024. So ... you can say that a 5 mile race around St Patrick's Day is what I do. I park in the same parking garage and walk to the venue. This year I got a sweatshirt because I signed up before 1/1/24 .... sweet!</div><div>Run: 1.0 mile, 9:24, 9:23 pace, 16 feet total ascent, 114/129 avg/max HR, 152/161 avg/max cadence</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 102.44 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10971443183" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 5.09 miles, 41:41, 8:12 pace, 58 feet total ascent, 38F, 135/148 avg/max HR, 163/170 avg/max cadence</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 107.53 miles</div><center><div class="strava-embed-placeholder" data-embed-type="activity" data-embed-id="10971926212" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 37F when I dressed for this race. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover. I started to doubt my clothing choice when I walked in the wind from the parking garage up S Clinton St to the race venue. I saw a lot of runners in tights and only a few in shorts! But ... there was nothing I could do now! The race conditions were 38F, 76% RH, 13 mph WSW wind, wind chill 31F, cloudy.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiD8s82Gb1DF3euvtq4yuDFtjgHXsN1UOKY9Ejl3t78TLFrv1sK1mYGmcZJKSpEzEjsXxLssOwZO24za_NB2Xa7QEAAG7mV1Di1W5ONMzMfh8cybwLqb7q8n4hGQpsdXcawAB-y7mc2ffbC0s9bbhYzETL5fWg1y-UP-M_01CjJruM7mH5C32SajN2Uww/s4000/20240316_084621.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="1848" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiD8s82Gb1DF3euvtq4yuDFtjgHXsN1UOKY9Ejl3t78TLFrv1sK1mYGmcZJKSpEzEjsXxLssOwZO24za_NB2Xa7QEAAG7mV1Di1W5ONMzMfh8cybwLqb7q8n4hGQpsdXcawAB-y7mc2ffbC0s9bbhYzETL5fWg1y-UP-M_01CjJruM7mH5C32SajN2Uww/s320/20240316_084621.jpg" width="148" /></a></div><div>I got out for a nice and easy warm up run to see how my left calf felt. I could tell that it would be a problem. I needed a drink of water so I ducked inside, found a water jug with a stack of paper cups and drank a couple of gulps and quickly got to the front near Wendy Abbot, the 8:30 pacer. And ... we were off! I got up an OK race pace. I could feel an ache in my left calf but I was in a race so I ignored it for the majority of the race. I stayed with the 8:30 pace group until just before the turnaround. I got a side-five from Ellen and Barb of Fleet Feet at mile 3. Then ... my left calf ache became worse ... I slowed a bit but it didn't get worse so I ran the best I could ... the digital time was well under 42 ... and done in 41:35 chip time! </div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwBeF3ljATExk7oMP5tk2Hc4KDudAQCB0bBZKay19r5mwGI0bnIGDaXvZvfhHXacIVS0joXMrpMLXueN_xU2A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjopY3nbBtf2HQSaBWuszxxVAGSw5y0LJ3LwoLnt5VWmVqoMvj4RDrQJV03xL-PqcHorPK8uc2SacZffQRmVRqvGEeiLPJi7kByXiPmlSFjZkw3lHdLk-Y9Jc9re95nskBb196vC4gqnhyphenhyphen7NOoGBRfHHFoKrn78deivKnrUUpCQEJMYRK3CQOKBtjPFxiU/s3392/20240316_101550.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3392" data-original-width="2544" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjopY3nbBtf2HQSaBWuszxxVAGSw5y0LJ3LwoLnt5VWmVqoMvj4RDrQJV03xL-PqcHorPK8uc2SacZffQRmVRqvGEeiLPJi7kByXiPmlSFjZkw3lHdLk-Y9Jc9re95nskBb196vC4gqnhyphenhyphen7NOoGBRfHHFoKrn78deivKnrUUpCQEJMYRK3CQOKBtjPFxiU/s320/20240316_101550.jpg" width="240" /></a></div><div>I headed inside and got my checked bag with my well earned and newest favorite Runnin' of the Green sweatshirt. I had 2 donuts to sate my belly and a small glass of beer to sate my thirst. I hung around and headed home.</div><div><div>I did pretty well. I was 425th out of 1575, 4th out of 38 in my M 65-69 age group. My splits were 8:14, 8:19, 8:12, 8:09, 8:05 and 7:51 over the last 0.09 mile.</div></div><div>I was beat the rest of the day. My left calf was not happy either.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-66729698082981496412024-03-03T18:39:00.011-05:002024-03-10T14:14:07.625-05:00Sunday, 3/3/2024 to Saturday, 3/9/2024I walked 2 times this week, 3.30 miles.<div><div>I ran 5 times this week, 25.45 miles.</div><div>I didn't bike this week.</div><div><div>I took 67,534 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1348 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 3/2). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 3/3//2024</div><div>8476 steps, 40/145 avg/max HR, 168.1 pounds, 22 floors climbed</div></div></div><div>Run: 5.45 miles, 46:28, 8:32 pace, 97 feet total ascent, 128/147 avg/max HR, 158/168 avg/max cadence, 45F, 93% RH, 5 mph E wind, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 60.22 miles</div><div>I puttered around for about 2 hours before I got out for my run. I thought about repeating my 10K run of yesterday. But ... I had a slight ache behind and below my left knee that didn't really slow me down but concerned me a bit. It wasn't enough to make cut my run to 4.45 but I did stretch it to 5.45 miles. I was amazed that my pace was so quick. My negative splits (!!!) were 8:54, 8:40, 8:39, 8:27, 8:19 and 7:44 over the last 0.45 mile.</div><div><br /></div><div>Monday, 3/4/2024</div><div>7967 steps, 45/92 avg/max HR, 10 floors climbed</div><div>Walk: 1.65 miles, 23:19, 1.65 miles, 10 feet total ascent, 79/88 avg/max HR, 116/130 avg/max cadence, 37F, 93% RH, 3 mph S wind, partly cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 398.35 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10887280544" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My left calf below my knee felt a bit weird all day yesterday and this morning so I opted for a walk this morning. I knew that I could have run but I thought a walk would be wiser. It did loosen up after a half mile or so. My splits were 14:22 and 13:44 over the last 0.65 mile.</div><div><br /></div><div>Tuesday, 3/5/2024</div><div>9012 steps 41/137 avg/max HR, 24 floors climbed</div><div>Run: 4.45 miles, 39:22, 8:50 pace, 77 feet total ascent, 125/139 avg/max HR, 157/163 avg/max </div><div>cadence, 54F, 71% RH, 14 mph SSW wind, partly cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 64.67 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10894909192" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was warmer so I ran in shorts, my Brooks 1/4 zip long sleeve pullover. I set up a careful pace since I didn't know how my left calf felt. It didn't bother me but I spent the entire run waiting for it to bother me. My splits were 9:15, 8:41, 8:39, 8:55 and 8:32 over the last 0.45 mile.</div><div><br /></div><div>Wednesday, 3/6/2024</div><div>11058 steps, 39/143 avg/max HR, 167.2 pounds, 12 floors climbed</div><div>Run: 4.55 miles, 39:41, 8:43 pace, 83 feet total ascent, 131/151 avg/max HR, 158/170 avg/max cadence, 48F, 93% RH, 7 mph N wind, wind chill 46F, light mist</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 69.22 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10901873288" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was still warm so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover again. There was any wind to speak of but a real light mist that didn't bother me. I set up my usual pace and pushed it a bit when everything felt OK. My splits were 9:01, 8:42, 8:47, 8:44 and 8:04 over the last 0.55 mile. </div><div><br /></div><div>Thursday, 3/7/2024</div><div>13708 steps, 42/138 avg/max HR, 167.3 pounds, 28 floors climbed</div><div>Run: 4.55 miles, 39:52, 8:46 pace, 75 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadence, 39F, 70% RH, 13 mph NNE wind, wind chill 32F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 73.77 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10908876168" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was colder this morning so it was back to tights and the usual cold weather gear on my usual run on my usual "Out by the pier and around" route. The wind was brisk and chilly. It tried to hold me back at times but "I got it done". My splits were 9:00, 8:52, 8:55, 8:36 and 8:08 over the last 055 mile.</div><div><br /></div><div>Friday, 3/8/2024</div><div>7155 steps, 40/99 avg/max HR, 168.3 pounds, 9 floors climbed</div><div>Walk: 1.65 miles, 20:37, 12:29 pace, 10 feet total ascent, 88/100 avg/max HR, 122 avg cadence, 30F, 80% RH, calm, clear</div><div>Shoes: blue/yellow Brooks Launch GTS8 - 400.0 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10915447307" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I really thought about a run this morning but I wanted to run long this weekend so I knew I needed a break with a walk. It was clear, calm and cold with frost on the windshields and ground this morning. I struck up a really brisk pace to try to warm up but never really did. Thank goodness it wasn't windy! My splits were 12:34 and 12:20 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 3/9/2024</div><div>10158 steps, 45/141 avg/max HR, 166.0 pounds, 33 floors climbed</div><div>Run: 6.55 miles, 57:13, 8:44 pace, 119 feet total ascent, 131/143 avg/max HR, 158 avg cadence, 45F, 70% RH, 20 mph S wind, wind chill 37F, light rain</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 80.32 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10923369251" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was awake a bit after 6 AM and listened to the wind beat against the bedroom screens while I puttered around. But ... it was long run day so I knew what I had to do. I got up, went downstairs, weighed myself, set up the coffee, got dressed and got out there. It was windy and rainy but no matter ... a long run had to be earned. I set up a nice and easy run as I headed out on my "Out by the pier and to Dewey Ave" route. I could have cut it short at Mann Rd but I wanted a 10K. The wind was howling and it tried to push me back but I just slowed when I headed into it. The light rain did get me a bit damp by the time I got done with the run and my post-run stretches. My splits were 9:04, 8:45, 8:37, 8:34, 8:29, 9:02 and 8:31 over the last 0.55 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-89341986252335409922024-02-25T11:01:00.015-05:002024-03-10T14:14:29.703-05:00 Sunday, 2/25/2024 to Saturday, 3/2/2024I walked twice this week, 3.30 miles.<div><div>I ran 6 times this week, 29.71 miles.</div><div>I didn't bike this week.</div><div><div>I took 55,586 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1341 day steak (3 years, 8 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/24). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/25/2024</div><div>9381 steps, 40/138 avg/max HR, 167.1 pounds, 19 floors climbed</div></div></div><div>Run: 5.45 miles, 48:18, 8:51 pace, 72 feet total ascent, 126/142 avg/max HR, 157/170 avg/max cadence, 23F, 63% RH, 9 mph SSW wind, wind chill 14F, sunny</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 30.51 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10834323479" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWkaI4ebGCzmJRfyBG23cVK247KbIaVnPkpLfg_w68a0MT0qTYc6BzG4_NTWCAlv_-8QQeZcHDTGw50Mf0rAwc1vb9N4j1diMsO713o0BN0yS8UstBtWgGZBrP2e217oSunJlkVqoY7cjD0SdHUYI9ZgOQOr_-VDmA94LmiMQ2uKY9ucBNL6c_DCkUEbw/s1024/GarminConnect_20240225-141933.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWkaI4ebGCzmJRfyBG23cVK247KbIaVnPkpLfg_w68a0MT0qTYc6BzG4_NTWCAlv_-8QQeZcHDTGw50Mf0rAwc1vb9N4j1diMsO713o0BN0yS8UstBtWgGZBrP2e217oSunJlkVqoY7cjD0SdHUYI9ZgOQOr_-VDmA94LmiMQ2uKY9ucBNL6c_DCkUEbw/s320/GarminConnect_20240225-141933.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I decided to get a picture of all the ice icicles on the pier before they all melted later in the day</td></tr></tbody></table>I got out for a nice run on my "Out on the pier and around" route. I set up my usual nice and easy pace like so man times before. The pier had just a smidge of ice that was easily avoided. My splits were 9:10, 8:55, 9:01, 8:50, 8:40 and 8:06 over the last 0.45 mile.</div><div><br /></div><div>Monday, 2/26/2024</div><div>8079 steps, 44/140 avg/max HR, 167.4 pounds, 7 floors climbed</div><div>Run: 4.55 miles, 39:45, 8:44 pace, 73 feet total ascent, 127/143 avg/max HR, 159/170 avg/max cadence, 34F, 75% RH, 6 mph WSW wind wind chill 29F, clear</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 35.06 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10839843290" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had an "all-nighter" last night ... I didn't get up to go pee. People over 60 know what I am talking about. Anyway ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. The full moon that hung in the western sky was not usual and was appreciated. My splits were 8:59, 8:49, 8:51, 8:40 and 8:02 over the last 0.55 mile.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrelroWyY3ebLPtINIpExWRa7OBLAj9tpAmXyog1AfqOaRrezSukiCDstbnhG30FCJRuYT1w8m4fe0tstz26Y79Y4C58ZUcWFRehoUm-lKdAJtee6i8tNYtW_bVy4EaRGuK3k4pScBsORHaBmtqDZ_HGte7cb6iqslTdyCOaRBg_lAp8yegV2I08kTah8/s3264/20240201_065106%20(2).jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrelroWyY3ebLPtINIpExWRa7OBLAj9tpAmXyog1AfqOaRrezSukiCDstbnhG30FCJRuYT1w8m4fe0tstz26Y79Y4C58ZUcWFRehoUm-lKdAJtee6i8tNYtW_bVy4EaRGuK3k4pScBsORHaBmtqDZ_HGte7cb6iqslTdyCOaRBg_lAp8yegV2I08kTah8/s320/20240201_065106%20(2).jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">February 1st</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Ky1VVO2pb61hi9mOdaO3vOEQT-aMUbGKnqbMnJnDfrN-tYTOQ7dpJmYfFduUuPK_UxGzVw4DWoND_FVkWQJmcRP46I65__WMPQWNZnz47B64Jor1XRzG9LqKcCxgT5TcCuacRHtYJD4O2NX6Lbe35NWsOMY_zg8xYk1S2O-1PjQYdb9VJqO7IePaAwU/s3264/20240226_060450.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Ky1VVO2pb61hi9mOdaO3vOEQT-aMUbGKnqbMnJnDfrN-tYTOQ7dpJmYfFduUuPK_UxGzVw4DWoND_FVkWQJmcRP46I65__WMPQWNZnz47B64Jor1XRzG9LqKcCxgT5TcCuacRHtYJD4O2NX6Lbe35NWsOMY_zg8xYk1S2O-1PjQYdb9VJqO7IePaAwU/s320/20240226_060450.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">February 26</td></tr></tbody></table><div>I have a Tracer360 and a Tracer2 pic .... guess which is which, wow!</div><div><br /></div><div>Tuesday, 2/27/2024</div><div>11428 steps, 41/136 avg/max HR, 167.7 pounds, 17 floors climbed</div><div>Run: 5.45 miles, 48:59, 8:59 pace, 78 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 48F, 57% RH, 8 mph SSW wind, cloudy</div><div>Shoes; blue/yellow Brooks Glycerin GTS20 - 40.51 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10846639156" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was warmer this morning so I wore shorts and my trusty Brooks 1/4 zip long sleeve pullover. My legs were tired but I wanted to get over 100 miles for the month. So ... I stuck up a really nice and easy pace on my "Out on the pier and around" route. I did break into a tiny walk break twice. My splits were 9:22, 8:54, 8:49, 9:14, 8:49 and 8:32 over the last 0.45 mile.</div><div><br /></div><div>Wednesday, 2/28/2024</div><div>10591 steps, 42/146 avg/max HR, 169.3 pounds, 21 floors climbed</div><div>Walk: 1.65 miles, 21:28, 13:01 pace, 1 foot total ascent, 88/102 avg/max HR, 116/179 avg/max cadence, 55F, 77% RH, 12 mph S wind, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 395.05 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10853744183" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a bit warmer but windier. I needed a rest day from running so I took a brisk walk on my usual "Out to Ling Rd" route. I chose shorts and my trusty Brooks 1/4 zip long sleeve pullover like yesterday. The wind make me regret my clothing choice since I walked instead of ran. But ... I was stubborn so I sucked it up and got my walk in. My splits were 12:59 and 13:04 over the last 0.65 mile.</div><div>Run: 3.15 miles, 26:38, 8:27 pace, 41 feet total ascent, 129/153 avg/max HR, 156/168 avg/max cadence, 63F, 72% RH, 21 mph SSW wind, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 43.66 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10856270694" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I knew that my legs probably would regret it but I just had to get out at noon for a run in shorts and a short sleeve tech with no hat and no gloves on a windy 63F day on the end of February! I started slow and then kicked it up several notches! My negative splits were 8:59, 8:22, 8:13 and 7:06 over the last 0.15 mile. The last 3 were probably wind aided, lol!</div><div>The cold front came in as expected and dropped the temperature below freezing before nightfall. Our lights flickered around 6:30 PM and then went out for about 2 hours from 7:15 PM to 9:30 PM. It certainly got dark and quiet with just the whistling wind to listen to! I got a text from RG&E about the power being restored less than a minute after I posted on Facebook about the power outage and the heat (power) came back on while I brushed my teeth. I reset the clocks in the kitchen, started the dishwasher and went to bed!</div><div><br /></div><div>Thursday, 2/29/2024</div><div>6810 steps, avg/max HR, pounds, floors climbed</div><div>Walk: 1.65 miles, 23:53, 14:29 pace, 18 feet total ascent, 80/98 avg/max HR, 120/138 avg/max cadence, 21F, 86% RH, 17 mph W wind, wind chill 8F, light snow</div><div>Shoes: blue Brooks Launch GTS8 - 396.70 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10860444410" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 34F colder this morning and almost all sane people would have stayed in bed at 5:20 AM but after a bit of puttering, I got up, groaned about how cold it was, got dressed (in ALL my cold weather gear) and got out there. I still needed a rest day from running for my legs so I chose a walk on my usual "Out to Ling Rd" route. There was a dusting of snow that covered most of the grass so I chose a careful pace. There wasn't any ice under the sidewalk so I picked up the pace after a bit. My splits were 14:42 and 14:10 over the last 0.65 mile.</div><div>It's the end of February so it's stat time!</div><div>I took 8 walks in February for 13.55, 1.69 miles/walk and 14 walks for 23.06 miles, 1.65 miles/walk so far in 2024.</div><div>I took 24 runs for 105.79 miles (5th month in a row), 4.41 miles/run and 51 runs for 227.26 miles, 4.46 miles/so far in 2024.</div><div>I ran 2 races in February:</div><div> 2/3 Freezeroo #5, 8 miles, 1;06:09, 8:17 pace, 48th out of 137, 2nd out of 8 in my M 65-59 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy</div><div> 2/17 Freezeroo #6, 4.4 miles, 36:35, 8:22 pace, 42nd out of 105, 4th out of 7 in my M 65-69 age group, 4th out of 7 in the Series M 65-69 age group, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy</div><div>I snowshoed once in February for 2.05 miles and 2 showshoes for 4.1 miles so far in 2024.</div><div>I took 257,707 steps in February and 535,979 steps so far in 2024.</div><div><br /></div><div>Friday, March 1, 2024</div><div>7661 steps, 40/132 avg/max HR, 170.5 pounds, 18 floors climbed</div><div>Run: 4.66 miles, 41:33, 8:55 pace, 71 feet total ascent, 124/136 avg/max HR, 158/170 avg/max cadence, 23F, 73% RH, 6 mph SW wind, wind chill 17F, partly cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 48.32 miles</div><div>It was in the low 20s this morning but it was a run morning so I did what I usually do ... get it done. I got up, prepped the coffee, got dressed and got out there. I struck up a careful pace. There were itty-bitty icy spots on the LOSP Trail and sidewalks. The boardwalk in the Ontario Beach Park was snow covered. I decided not to try the Secret Sidewalk. My legs still felt a bit tired but they did their job. My splits were 9:06, 8:44, 9:13, 8:44 and 8:45 over the last 0.66 mile.</div><div><br /></div><div>Saturday, March 2, 2024</div><div>11017 steps, 40/141 avg/max HR, 168.8 pounds, 21 floors climbed</div><div>Run: 6.45 miles, 56:19, 8:44 pace, 127/143 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 7 mph S wind, wind chill 39F light rain</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 54.77 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10874121349" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a damp and dreary morning but it was a run day so I did the usual ... I got out there and got it done. I wanted a longer run so I chose my "Out by the pier and to Dewey Ave" route. I set up a "get it done" pace and held it the entire way. My splits were 9:06, 8:51, 8:50. 8:40. 8:34, 8:35 and 8:08 over the last 0.45 mile</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-74682016909245261952024-02-18T16:46:00.014-05:002024-02-25T10:43:56.859-05:00Sunday, 2/18/2024 to Saturday, 2/24/2024I walked once this week, 1.65 miles.<div><div>I ran 5 times this week, 24.06 miles.</div><div>I snowshoed once this week, 2.05 miles</div><div>I didn't bike this week.</div><div><div>I took 65,119 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1334 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/17). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/18/2024</div><div>8627 steps, 40/137 avg/max HR, 168.9 pounds, 20 floors climbed</div></div></div><div>Run: 5.15 miles, 45:54, 8:55 pace, 86 feet total ascent, 123/145 avg/max HR, 159/169 avg/max cadence, 23F, 63% RH, 18 mph SW wind, wind chill 10F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 5.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10787104402" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I finally got my newest pair of Brooks Glycerin GTS20 out for a run. My first pair lasted 674 miles! There was a smidge of new fallen snow and it was windy ... but it was a run day so I got out and ran. I checked the temp, put on the proper clothing, got out there and got it done. I didn't want to chance the sidewalks so I chose a new "Out to Dewey Ave and to Clematis St" route. I set up my usual nice and easy pace. I stayed on the road rather than chance any sidewalk so no Secret Sidewalk today. My splits were 9:20, 9:07, 8:41, 8:36, 8:44 and 9:26 over the last 0.15 mile. The potential of slipping and falling in the parking lot near my townhouse necessitated the last 9:26 pace ... I have done it before ... and it hurt.</div><div><br /></div><div>Monday, 2/19/2024</div><div>6971 steps, 44/99 avg/max HR, 169.6 pounds, 9 floors climbed</div><div>Snowshoe: 2.05 miles, 38:53, 18:58 pace, 47 feet total ascent, 85/107 avg/max HR, 96/191 avg/max cadence, 19F, 67% RH, 5 mph NNW wind, clear</div><div>Shoes: blue Salomon SpeedCross 4 - 277.36 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10792734343" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was cold and there was snow on the ground so I decided to give my snowshoes some love this morning. I put on enough clothing for almost all of the body ... but I forgot to put on my ski mittens. I was OK except for my hands. It was kind of pretty and certainly quiet. My splits were 19:37 and 18:17. I was inside and getting warm when I thought that I should have taken a snowshoe picture but I forgot.</div><div><br /></div><div>Tuesday, 2/20/2024</div><div>11278 steps, 41/143 avg/max HR, 169.3 pounds, 10 floors climbed</div><div>Run: 4.55 miles, 39:51, 8:45 pace, 45 feet total ascent, 130/151 avg/max HR, 160/168 avg/max cadence, 18F, 73% RH, 3 mph SSW wind, clear</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 9.7 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10799529946" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yes ... it was clear and cold again! But ... it was a run day so I got up, got dressed, set the coffee up, got out there and got running. I set up a nice and easy pace. I kept to the road as much as possible. I tried the sidewalk near the pier and decided that the possibility of ice was too great so I went back to the road. My splits were 9:13, 8:43, 8:42, 8:38 and 8:13 over the last 0.55 mile. Negative splits ... yahoo!</div><div><br /></div><div>Wednesday, 2/21/2024</div><div>11542 steps, 44/139 avg/max HR, 169.0 pounds, 18 floors climbed</div><div>Run: 4.46 miles, 38:56, 8:44 pace, 51 feet total ascent, 128/143 avg/max HR, 160/173 avg/max cadence, 27F, 74% RH, 3 mph SW wind, partly cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 14.16 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10806659741" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a bit warmer so I wore a bit less. It was another run so I did the usual ... I ran. I kept to the road again once I found that the sidewalks had spots of crusty ice. My splits were 9:04, 8:46, 8:41, 8:41 and 8:06 over the last 0.46 mile.</div><div><br /></div><div>Thursday, 2/22/2024</div><div>7205 steps, 41/91 avg/max HR, 170.0 pounds, 6 floors climbed</div><div>Walk: 1.65 miles, 22:50, 13:51 pace, 21 feet total ascent, 78/93 avg/max HR, 120/136 avg/max cadence, 45F, 53% RH, 15 mph SW wind, wind chill 38F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 393.40 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10813241070" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't sleep all that well. I could hear the wind outside plus I had a dream where I tried to put something important together and someone kept putting the parts I needed away. So ... I decided that my legs needed a rest and opted for a somewhat normal pace walk on my usual "Out to Ling Rd" route. It was warmer and windy. My splits were 14:03 and 13:32 over the last 0.65 mile.</div><div><br /></div><div>Friday, 2/23/2024</div><div>7525 steps, 40/137 avg/max HR, 167.6 pounds, 12 floors climbed</div><div>Run: 4.45 miles, 38:43 estimated, 8:42 pace, 130/141 avg/max HR, 158/166 avg/max cadence, 36F, 87% RH, 6 mph SW wind, wind chill 31F, partly cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 18.61 miles</div><div>It was a bit cooler but still above freezing this morning. I got out for a run on my usual "Out by the pier and around". I pressed Start on my Venu when I started but not hard enough. I didn't notice until mile 1.4 so that's why my time is estimated. My splits on the run that my Venu captured was 8:41, 8:50 and 8:37. Oh well!</div><div><br /></div><div>Saturday 2/24/2024</div><div>11971 steps, 39/136 avg/max HR, 167.6 pounds, 22 floors climbed</div><div>Run: 6.45 miles, 56:56, 8:49 pace, 120 feet total ascent, 125/139 avg/max HR, 159/169 avg/max cadence, 16F, 67% RH, 14 mph NNE wind, wind chill 1F, cloudy</div><div>Shoes: blue/yellow Brooks Glycerin GTS20 - 25.06 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10827057182" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 20F colder than yesterday so I broke out my 40+ year old ski mittens and Craft wind briefs besides all my other really cold weather gear. So ... I set up a really nice and easy pace. I wanted a longer run so I headed out on my 10K route of "Out by the pier and to Dewey Ave" route. I think I warmed up about 1/2 way but my face got chilled everytime I turned into the wind. My splits were 9:07, 9:06, 8:56, 8:50, 8:35, 8:34 and 8:24 over the last 0.45 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-22535576824947014102024-02-12T19:23:00.014-05:002024-02-18T16:47:38.310-05:00Sunday, 2/11/2024 to Saturday, 2/17/2024 - Freezeroo #6I walked 3 times this week, 4.45 miles.<div><div>I ran 4 times this week, 19.73 miles.</div><div>I didn't bike this week.</div><div><div>I took 59,408 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1327 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/10). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/11/2024</div><div>13445 steps, 40/141 avg/max HR, 170.3 pounds, 25 floors climbed</div></div></div><div>Run: 6.45 miles, 54:58, 8:31 pace, 121 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 36F, 80% RH, 5 mph NNW wind, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS20 - 665.11 miles</div><div>It was back to wearing tights after 2 days of wearing shorts in February. I wanted a long run so I did my "Out by the pier and to Dewey Ave" which is just a bit more than a 10K. I started out nice and easy at first. I picked up the pace slowly and ended up with negative splits. </div><div><br /></div><div>Monday, 2/12/2024</div><div>7769 steps, 42/99 avg/max HR, 169.9 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 20:36, 12;29 pace, 19 feet total ascent, 94/104 avg/max HR, 124/200 avg/max cadence, 34F, 69% RH, 5 mph W wind, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 387.95 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10746803199" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until 7:30 AM since I was so keyed up from last night's Super Bowl (plus I watched Tracker) to fall asleep until 1 AM. Shh ... I got out for a brisk walk after I punched in at Ricoh. I mean brisk ... my splits were 12:20 and 12:44 over the last 0.65 mile. </div><div><br /></div><div>Tuesday, 2/13/2024</div><div>7924 steps, 42/134 avg/max HR, 170.0 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 39:48, 8:56 pace, 65 feet total ascent, 124/137 avg/max HR, 159/170 avg/max cadence, 32F, 80% RH, calm, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS20 - 669.56 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10760041329" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yes ... I got out for my usual run on my usual "Out by the pier and around" route. But ... I just put in the motions at a slower pace than usual. But ... I still ran a negative split with: 9:06, 9:05, 9:02, 8:51 and 8:15 splits over the last 0.45 mile.</div><div><br /></div><div>Wednesday, 2/14/2024</div><div>7808 steps, 40/126 avg/max HR, 168.9 pounds, 8 floors climbed</div><div>Run: 4.45 miles, 42:17 estimated, 9:30 pace estimated, 21F, 68% RH, 13 mph NW wind, wind chill 10F, cloudy</div><div>Shoes: blue/orange Brooks Glycerin GTS20 - 674.01 miles</div><div>It was colder so I wore a bit more. I have run in many winters now and I know what to wear for every condition ... no worries. I set up a slightly better than nice and easy pace. Then ... I developed a pain in my left calf (about 6 out of 10) between mile 1 and 2. I tried to run through it. Then ... my Garmin died. I went into a slower run/trot and a walk when it was needed. When I stopped I noticed that my new Tracer2 had died too. It's been a while since my last injury ... but I know it will pass with lots of walking and stretching.</div><div><br /></div><div>Thursday, 2/15/2024</div><div>6680 steps, 41/109 avg/max HR, 169.5 pounds, 13 floors climbed</div><div>Walk: 2.15 miles, 26:58, 12:32 pace, 48 feet total ascent, 98/120 avg/max HR, 125/200 avg/max cadence, 19F, 86% RH, 5 mph SW wind, clear</div><div>Shoes: blue Brooks Launch GTS8 - 390.10 miles.</div><center><div class="strava-embed-placeholder" data-embed-id="10765835119" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My left calf was a bit achy so I opted for a brisk walk on my "Out to Beach Ave" route. I had to walk really fast to keep warm and it didn't really bother me at all. I did my usual stretches afterward even though my fingers were really cold. My splits were 12:41, 12:21 and 12:52 over the last 0.15 mile.</div><div><br /></div><div>Friday, 2/16/2024</div><div>7063 steps, 41/90 avg/max HR, 170.1 pounds, 10 floors climbed</div><div>Walk: 1.65 miles, 22:01, 13:21 pace, 16 feet total ascent, 72/85 avg/max HR, 122/142 avg/max cadence, 28F, 69% RH, 17 mph W wind, wind chill 17F, light snow</div><div>Shoes: blue Brooks Launch GTS8 - 391.75 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10772461574" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Snow had fallen starting yesterday afternoon and started back up during the night. There was about 1/2 inch on the ground when I stepped outside for a walk on my usual "Out to Ling Rd" route. It was a bit warmer and a light snow was falling. I struck up my usual brisk pace. There was a teeny tiny bit of ice under the snow but no worries. I got out there and back inside before 7 AM. My splits were 13:11 and 13:37 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 2/17/2024</div><div>8719 steps, 40/144 avg/max HR, 168.9 pounds, 24 floors climbed</div><div>Run: 4.38 miles, 36:35, 8:22 pace, 131 feet total ascent, 136/148 avg/max HR, 159/171 avg/max cadence, 23F, 85% RH, 7 mph WSW wind, wind chill 16F, cloudy</div><div>Shoes: blue Salamon SpeedCross 4 - 275.31 miles</div><div>Today's race was Freezeroo #6, a 2 loop 2.2 route course out at the "White House" at the north end of Holt Rd in Webster NY. This was my 7th time on this course and 2nd in the counter-clockwise direction. It had snowed overnight so there was about 3 to 4 inches of fluffy snow to brush off the Trax before I could even head out. I decided to take my Salomon SpeedCross 4 trail shoes. The roads were crappy so I just took my time mostly. I got to the race venue around 9:25 AM. I got my race bib. I talked with Andy Ciaio and Prem Kumar about the road conditions. I decided to change into my trail shoes just in case and stayed inside until just before the race start.</div><center><div class="strava-embed-placeholder" data-embed-id="10780853200" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>And ... we were off! I quickly got up to a nice race pace. Everyone decided to run in the road where it was bare pavement so that helped. I got up a nice race pace. I knew that I could run this distance so I just settled in and ran. I did start to feel a tightness in my left calf but it didn't become a pain so I kept running. </div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyB11ZnbcwXOhZoS4KDklnxmFtUj56sADK5p5aDf6aNYa43ganYgXB1VgDUZjPcxrtw7OU4kLMsRwfgNjFl4A' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSjRZQrlV0lLmIbzBd38Rnv43EB4DecwiR8cgs6MSGi4L0UyNSlK8sSEaLNlDuQocUoMGcFVg_Dpnk6fa0oMYrGh6d9Rb_8gNX-fc1mMTQAho9zhJh3k-4AKGAa4nXhy9KEokgGycy7OwZpfp_dQANmRAUiUVkK8mWXhBfcze6l-8NmdXq9_-BUnenpvM/s1024/GarminConnect_20240217-110526.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSjRZQrlV0lLmIbzBd38Rnv43EB4DecwiR8cgs6MSGi4L0UyNSlK8sSEaLNlDuQocUoMGcFVg_Dpnk6fa0oMYrGh6d9Rb_8gNX-fc1mMTQAho9zhJh3k-4AKGAa4nXhy9KEokgGycy7OwZpfp_dQANmRAUiUVkK8mWXhBfcze6l-8NmdXq9_-BUnenpvM/s320/GarminConnect_20240217-110526.jpg" width="320" /></a></div>And .. done in 36:36, 8:22 pace. I did OK. I was 42nd out of 105, overall results <a href="https://hourglassworks.com/results/20240217_FREEZEROO_Overall.pdf" target="_blank">here</a>. I was 4th out of 7 in my M 65-69 age group, age group results <a href="https://hourglassworks.com/results/20240217_FREEZEROO_AgeGroup.pdf" target="_blank">here</a>. I was 4th in the series age group so I didn't win a age group award this year.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-85609787464133547332024-02-04T17:58:00.012-05:002024-02-11T19:28:43.591-05:00Sunday, 2/4/2024 to Saturday, 2/10/2024I walked 3 times this week, 4.80 miles.<div><div>I ran 6 times this week, 25.66 miles.</div><div>I didn't bike this week.</div><div><div>I took 65,187 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1320 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 2/3). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 2/4/2024</div><div>8146 steps, 47/132 avg/max HR, 170.7 pounds, 27 floors climbed</div></div></div><div>Run: 4.70 miles, 42:05, 8:57 pace, 73 feet total ascent, 122/136 avg/max HR, 158/167 avg/max cadence, 25F, 80% RH, 5 mph WSW wind, sunny</div><div>Shoes: blue Brooks Glycerin GTS20 - 637.70 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10694913724" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>A sensible runner woul have walked today after a hard 8 mile race the day before. My thighs ached when I headed down stairs after all. But ... I was not a sensible runner ... I headed out for my usual run at a slighty slower pace on my usual :Out by the pier and around" route. Yes, it hurt a bit and my thighs screamed a bit when I went down stairs the rest of the day. My splits were 9:31, 9:12, 8:52, 8:49, 8:50 and 8:42 over the last 0.70 mile.</div><div><br /></div><div>Monday, 2/5/2024</div><div>8:46 hours sleep, 8110 steps, 42/95 avg/max HR, 171.7 pounds, 13 floors climbed</div><div>Walk: 1.65 miles, 20:45, 12:34 pace, 15 feet total ascent, 92/104 avg/max HR, 129/202 avg/max cadence, 30F, 86% RH, calm, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 383.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10700503318" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My thighs were still sore so I decided to take them for a brisk walk. I don't think they appreciated it though, lol. I put on my new Noxgear Tracer2 vest. My splits were 12:29 and 12:41 over the last 0.65 mile.</div><div><br /></div><div>Tuesday, 2/6/2024</div><div>9:00 hours sleep, 10661 steps, 41/134 avg/max HR, 171.1 pounds, 32 floors climbed</div><div>Run: 4.45 miles, 39:21, 8:51 pace, 67 feet total ascent, 122/137 avg/max HR, 160/171 avg/max cadence, 19F, 86% RH, calm, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 642.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10706927032" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was clear, cold and frosty this morning. I saw Mars and the crescent moon hanging low in the eastern sky. My thighs were pretty much back to normal so I struck up a nice and easy pace on my usual "Out by the pier and around" route. I stopped by Bill Grey's at the Genesee River to take a picture but my camera took a really poor picture. I will fiddle with the settings (there is a Night setting). I will be getting another cell for the total solar eclipse in April for sure! Anyway ... my splits were a negative split: 9:11, 9:00, 8:48, 8:41 and 8:09 over the last 0.45 mile.</div><div>Walk: 1.5 miles, 19:03, 13 feet total ascent, 80/104 avg/max HR, 120 avg cadence, 30F, 69% RH, 7 mph NE wind, wind chill 24F, clear</div><div>Shoes: blue Brooks Launch GTS8 - 384.65 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10711395474" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I decided to get out for a brisk walk before supper to up my step count. My splits were 12:51 and 12:17 over the last 0.5 mile. Nice!</div><div><br /></div><div>Wednesday, 2/7/2024</div><div>6:01 hours sleep, 11142 steps, 43/149 avg/max HR, 170.7 pounds, 18 floors climbed</div><div>Run: 4.46 miles, 38:57, 8:44 pace, 74 feet total ascent, 132/158 avg/max HR, 160/168 avg/max </div><div>cadence, 23F, 86% RH, calm, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 646.61 miles</div><div>It was another clear, cold and frosty morning. It was also another run morning so I got up, dressed and out there. I struck up my usual nice and easy pace on my usual "Out by the pier and around" route. There was something about running and seeing my headlamp light up the frost on the ground. My splits were 9:02, 8:47, 8:48, 8:35 and 8:12 over the last 0.46 mile.</div><div><br /></div><div>Thursday, 2/8/2024</div><div>6:48 hours sleep, 11357 steps, 41/138 avg/max HR, 171.7 pounds, 19 floors climbed</div><div>Run: 4.45 miles, 39:08, 8:47 pace, 62 feet total ascent, 128/143 avg/max HR, 159/170 avg/max cadence, 28F, 86% RH, calm, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 651.06 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10720523386" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a bit warmer this morning ... clear, cold and not as frosty. I got up, dressed and out again for a run on my "Out by the pier and around" route. I think I could run this route blindfolded. I started a bit slow and a negative split ensued: 9:05, 8:50, 8:48, 8:37 and 8:22 over the last 0.45 mile. </div><div><br /></div><div>Friday, 2/9/2024</div><div>8:09 hours sleep, 8559 steps, 45/138 avg/max HR, 171.2 pounds, 17 floors climbed</div><div>Walk: 1.65 miles, 21:35, 13:04 pace, 18 feet total ascent, 87/98 avg/max HR, 122/197 avg/max cadence, 48F, 46% RH, 10 mph SSW wind, wind chill 44F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 386.30 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10726699423" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My stomach felt off so I opted for a brisk walk this morning. My splits were 12:49 and 13:28 over the last 0.65 mile.</div><div>Run: 3.15 miles, 27:32, 8:44 pace, 60 feet total ascent, 126/139 avg/max HR, 156/165 avg/max </div><div>cadence, 57F, 51% RH, 15 mph SSW wind, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 654.21 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10728575913" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was so nice outside that I simply had to lace up my running shoes and go out for a nice and easy 5K during lunch. Shorts and a long sleeve tech, baby! My splits were 8:48, 8:50, 8:42 and 7:55 over the last 0.15 mile.</div><div><br /></div><div>Saturday, 2/10/2024</div><div>7:44 hours sleep, 7212 steps, 42/145 avg/max HR, 170.4 pounds, 20 floors climbed</div><div>Run: 4.45 miles, 37:56, 8:31 pace, 76 feet total ascent, 130/146 avg/max HR, 158/171 avg/max cadence, 52F, 76% RH, 9 mph SW wind, cloudy with a few sprinkles</div><div>Shoes: blue Brooks Glycerin GTS20 - 658.66 miles</div><enter><div class="strava-embed-placeholder" data-embed-id="10733974747" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></enter><div>I got out a nice and what ended up quick run on my usual "Out by the pier and around" route. I started out nice and easy. I must have sped up a bit because I ended up with a 8:31 pace. My splits were 8:50, 8:31, 8:27, 8:35 and 7:49 over the last 0.45 mile. Nice!</div><div><br /></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-24591433045799425662024-01-28T16:16:00.022-05:002024-02-04T17:44:05.590-05:00Sunday, 1/28/2024 to Saturday, 2/3/2024 - Freezeroo #5I walked 2 times this week, 3.3 miles.<div><div>I ran 6 times this week, 27.90 miles.</div><div>I didn't bike this week.</div><div><div>I took 58,196 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) 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.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1313 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/27). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/28/2024</div><div>8:41 hours sleep, 8475 steps, 44/138 avg/max HR, 170.5 pounds, 24 floors climbed</div></div></div><div>Run: 4.55 miles, 40:15, 8:50 pace, 84 feet total ascent, 129/142 avg/max HR, 158/170 avg/max cadence, 39F, 87% RH, 10 mph ENE wind, wind chill 33F, light rain</div><div>Shoes: blue Brooks Glycerin GTS20 - 610.65 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10647823830" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt a bit bloated when I woke up so I waited a bit before I got for a sluggish run on my usual "Out by the pier and around" route. It was sprinkling when I started and progressed to a light rain by the time I got done. Rain .... it's either been overcast or raining for the past 3 days! The wind tried to push me back when I ran into. I just slowed down a bit, ran onward and got it done. My splits were 9:04, 9:02, 8:53, 8:41 and 8:18 over the last 0.55 mile. I ran a negative split on a sluggish run ... I guess I wasn't so sluggish.</div><div><br /></div><div>Monday, 1/29/2024</div><div>7:27 hours sleep, 6740 steps, 40/96 avg/max HR, 171.7 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 20:51, 12:37 pace, 10 feet total ascent, 86/102 avg/max HR, 129 avg cadence, 34F, 80% RH, 7 mph NW wind, wind chill 28F, a few snow flakes</div><div>Shoes: blue Brooks Launch GTS8 - 379.85 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10652667583" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out in the pre-dawn darkness for a brisk walk on my "Out to Ling Rd" route. I got my feet a bit wet when I splashed through some puddles on the Greenleaf Rd sidewalk. I avoided them on the way back. My splits were 12:36 and 12:39 over the last 0.65 mile.</div><div><br /></div><center><div class="strava-embed-placeholder" data-embed-id="10659760807" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Tuesday, 1/30/2024</div><div>6:29 hours sleep, 10830 steps, 44/133 avg/max HR, 172.9 1pounds, 17 floors climbed</div><div>Run: 4.45 miles, 39:02, 8:46 pace, 67 feet total ascent, 125/137 avg/max HR, 158/168 avg/max cadence, 30F, 86% RH, calm, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 615.10 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10659760807" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up and wanted to go for a run but my plans got derailed for a bit when I stepped in some water on the kitchen floor. I wiped it up with paper towels. I got out and got running at my usual pace on my usual "Out by the pier and around" route. Then I found that the bottom left light tube on my Noxgear Tracker360 was broke. I still blinked on the right side though. Anyway ... I ran a negative split: 9:02, 8:47, 8:44, 8:44 and 8:17 over the last 0.45 mile.</div><div>My darling wife, Christine, called maintenance when she woke up. They were here and replaced a faulty pump in the dishwashher by 10 AM. Then I ordered a Noxgear Tracer2 using 2 coupons, 5FORYOU for $5 and SHIPMEFREE23 for $4.95 free shipping. </div><div><br /></div><div>Wednesday, 1/31/2024</div><div>7:20 hours sleep, 11491 steps, 43/135 avg/max HR, 171.8 pounds, 23 floors climbed</div><div>Run: 4.46 miles, 39:13, 8:48 pace, 62 feet total ascent, 127/138 avg/max HR, 159/168 avg/max cadence, 30F 86% RH, 3 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 619.56 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10666739533" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I decided to stay awake when I looked at the clock at 4:52 AM. I found no water on the kitchen floor this morning so I got out on time at 6 AM. I hit the road at my usual pace on my usual "Out by the pier and around" route. My splits were another negative split: 9:03, 8:54, 8:48, 8:48 and 8:08 over the last 0.46 mile.</div><div>It's the end of January so it's stat time!</div><div>I walked 6 times in January for 9.51 miles, 1.59 miles/walk.</div><div>I ran 27 times in January for 121.47 miles, 4.50 miles/run</div><div>I ran 2 races in January:</div><div> 1/1 Freezeroo #2 - 7.5 miles, 1:03:57, 8:28 pace, 80th out of 218, 5th out of 11 in my M 65-69 age group, 29F, 78% RH, 12 mph NNE wind, wind chill 20F, cloudy</div><div> 1/20 Freezeroo #4 - 4.88 miles, 40:53, 8:22 pace, 42nd out of 118, 4th out of 8 in my M 65-69 age group, 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes</div><div>I snowshoed once in January, 2.05 miles</div><div>I took 278,272 steps in January.</div><div><br /></div><div>Thursday, 2/1/2024</div><div>6;42 hours sleep, 7431 steps, 43/136 avg/max HR, 172.0 pounds, 23 floors climbed</div><div>Run: 4.45 miles, 39:16, 8:49 pace, 66 feet total ascent, 123/141 avg/max HR, 160/173 avg/max cadence, 39F, 75% RH, 17 mph WSW wind, wind chill 31F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 624.01 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10673687191" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt very sluggish at the start of my usual run on my usual "Out by the pier and around" route. I just plodded along and really wanted to stop and walk or just turn around and go home. But ... I kept going ... I've done this route hundreds of times ... sped up a bit ... and started to feel better. It turned out to be an OK run. I really wanted to just go inside when I got done but streched like usual. My splits were 9:13, 8:55, 8:54, 8:41 and 7:53 over the last 0.45 mile.</div><div><br /></div><div>Friday, 2/2/2024</div><div>9:11 hours sleep, 7697 steps, 42/107 avg/max HR, 173.3 pounds, 9 floors climbed</div><div>Walk: 1.65 miles, 20:30, 12:36 pace, 9 feet total ascent, 101/117 avg/max HR, 132/196 avg/max cadence, 37F, 87% RH, 14 mph NNE wind, wind chill 30F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 381.50 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10679907005" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got for a usual brisk walk on my usual "Out to Ling Rd" route. I almost always take a walk on the Friday morning before a race on Saturday morning. My splits were 12:24 and 12:30 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 2/3/2024</div><div>8:33 hours sleep, 14007 steps, 44/145 avg/max HR, 173.2 pounds, 21 floors climbed</div><div>Today's race was the Freezeroo #5, a 8 mile race out at Braddock Bay Park just 10 minutes away on the Parkway. It was a mild day for a Freezeroo #5 so I wore tights, short sleeve tech, Brooks 1/4 zip long sleeve pullover and my Brooks beanie. The weather conditions were 30F, 74% RH, 5 mph NW wind and cloudy.</div><div>Run: 1.0 miles, 9:13, 9:12 pace, 26 feet total ascent, 114/124 avg/max HR, 152/185 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 625.01 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10687461188" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 7.99 miles, 1:06:13, 8:17 pace, 64 feet total ascent, 136/146 avg/max HR, 161/168 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 632.00 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10688067940" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I met up with Andy and Laura Ciaio and talked a bit. I got out for a warm up run to get my legs warm and get used to the weather. My Garmin was at 30% so I was a bit concerned that it would die on a 8 mile race. Then ... we were off! I told myself to start out easy and I think I listened for once. I got into a nice race pace and the miles clicked off. I shut off my music at mile 4 to conserve its battery. I think I actually picked up my pace because I passed 3 or 4 runners. My thighs got a bit tight but I ignored them. Soon I made the turn back into the park with 0.5 mile to go. I could see the clock come up on 1:06 ... and done!</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxycYEeWt-8nFucYFRb3NfPXaCKDdKMnUNDvCYlzr7Ni11iaCmnYL2wVDBswOMG0Zqo7XsZfvD8iZC5S92b3w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJQbFHn6GBivRDWjz1LbKOn0bpQGAxqW7DJDRN3MqQsdXuKChhE8WugUyAfLo-llZRdIM73w9goGUnkPzmDOohBgl4n7tdoPpjJ1GSIXBosIlZHyXKG4uKtNq3fsHDVCSSaLKr3dPkqTujNExFlZEoSRwrqKuDyS6-FUW2RMFr96cRruYTONH0V7Ns0qk/s1024/GarminConnect_20240203-104059.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJQbFHn6GBivRDWjz1LbKOn0bpQGAxqW7DJDRN3MqQsdXuKChhE8WugUyAfLo-llZRdIM73w9goGUnkPzmDOohBgl4n7tdoPpjJ1GSIXBosIlZHyXKG4uKtNq3fsHDVCSSaLKr3dPkqTujNExFlZEoSRwrqKuDyS6-FUW2RMFr96cRruYTONH0V7Ns0qk/s320/GarminConnect_20240203-104059.jpg" width="320" /></a></div>I was tired and hungry but took the time to stretch before I went inside to grab some cookies and sit down. I did pretty well. I finished in 1:06:09 officially. I was 48th out of 137, overall results <a href="https://hourglassworks.com/results/20240202_FREEZEROO_Overall.pdf" target="_blank">here</a>. I was 2nd out of 8 in my M 65-69 age group, age group results <a href="https://hourglassworks.com/results/20240202_FREEZEROO_AgeGroup.pdf" target="_blank">here</a>. My splits were 8:19, 8:17, 8:18, 8:22, 8:20, 8:18, 8:19 and 8:05 over the last 0.99 mile. I don't think I have had a race with such a consistent pace for 7 miles. All in all, a nice race with a nice pace.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-952918843556069422024-01-21T17:04:00.017-05:002024-02-04T17:59:44.510-05:00Sunday, 1/21/2024 to Saturday, 1/27/2024I walked once this week, 1.65 miles.<div><div>I ran 6 times this week, 30.40 miles.</div><div>I snowshoed once this week, 2.05 miles</div><div><div>I didn't bike this week.</div><div>I took 70,885 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1306 day steak (3 years, 7 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/20). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/21/2024</div><div>10:25 hours sleep, 11170 steps, 43/139 avg/max HR, 171.3 pounds, 33 floors climbed</div></div></div><div>Run: 4.45 miles, 39:03, 8:46 pace, 61 feet total ascent, 129/142 avg/max HR, 158/168 avg/max cadence, 18F, 73% RH, 10 mph WNW wind, wind chill 7F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 580.15 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10602103860" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a run and decided to stick to the plowed shoulders on Greenleaf Rd and Beach Ave. I set up the usual nice and easy pace. The sidewalk was plowed in the Ontario Beach Park so I took it all the way to the Genesee River. My splits were 9:05, 8:41, 8:53, 8:43 and 8:11 over the last 0.45 mile.</div><div>Snowshoe: 2.05 miles, 33:15, 16:14 pace, 38 feet total ascent, 108/119 avg/max HR, 111 avg cadence, 27F, 54% RH 14 mph W wind, wind chill 16F, cloudy</div><div>Shoes: blue Salomon SpeedCross 4 - 270.93 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10604126342" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>The 4 to 6 inches of snow outside whispered to me ... "snowshoe on me .. " and who was I to argue? So ... I went out and got it done. I decided to push the pace up to a slow trot when I could just to get it done faster (and keep warm). My splits were 16:30 and 15:52. </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg4Y1PJBW42ARB9RizcPDmyCGduax8EB9HC476Lq0NnmB3v4F585UwSzXmhiLXuigVH8ZRzCrClGP4Z1aO4WE37LomWIZf03Ouwx8nH3jb9QLxo1aK4IxqArQm_RWnlmO5BIzcC3vLwCIMBcYCmhpV2oxQwuzGY14k5vhDJIKD97iIx3Pc31BPQGOt010/s1775/Bills%20vs%20Chiefs%202024-01-21%20First%20Josh%20TD.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1775" data-original-width="1420" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg4Y1PJBW42ARB9RizcPDmyCGduax8EB9HC476Lq0NnmB3v4F585UwSzXmhiLXuigVH8ZRzCrClGP4Z1aO4WE37LomWIZf03Ouwx8nH3jb9QLxo1aK4IxqArQm_RWnlmO5BIzcC3vLwCIMBcYCmhpV2oxQwuzGY14k5vhDJIKD97iIx3Pc31BPQGOt010/s320/Bills%20vs%20Chiefs%202024-01-21%20First%20Josh%20TD.jpg" width="256" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Josh's first TD</td></tr></tbody></table><div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2nhhZW8stMfD0fos_ckZDKaIijjsbR6xRBTqCxPGB1a7g8Q1-KqfDDHSVGxSTQh0HrmdtIBVubs2kTZY3gFsuNLJejNBpFIk3msDPJTgVUzmqqjmrmSrT3nrmVb2VWHKBGnEPrVfiLbQtnQKyRVbSt6MGjGPLHyswtdJHZQTckOPseLIF5fV1aEFxuEw/s526/2024-01-21%20Chiefs%2027%20-%20Bills%2024.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="526" data-original-width="526" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2nhhZW8stMfD0fos_ckZDKaIijjsbR6xRBTqCxPGB1a7g8Q1-KqfDDHSVGxSTQh0HrmdtIBVubs2kTZY3gFsuNLJejNBpFIk3msDPJTgVUzmqqjmrmSrT3nrmVb2VWHKBGnEPrVfiLbQtnQKyRVbSt6MGjGPLHyswtdJHZQTckOPseLIF5fV1aEFxuEw/s320/2024-01-21%20Chiefs%2027%20-%20Bills%2024.jpg" width="320" /></a></div><div>Well ... I watched the Chiefs - Bills game held at Highmark Stadium in Buffalo. It was a hard fought game. Josh had 2 rushing TDs and 1 passing TDs. There were numerous dropped passes and some really dubious coaching decisions in the 4th quarter which cost the Bills. The Chiefs won 27-24 and advanced to their 6th(!!!) consecutive AFC Final game. F$#@!</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDL5UzS9I__kGHZ76dinsfHddia_0-iap7K-dA9705QCrxobVaye7B5vp3nCX9x5kAx5mN8T1R196tWw4W-H096F0CL6K1fMYGHyHWlbUEV7DI8Yc7S1JEetYjzfjAsm55eg_A36nkmSwH1aKSqq4qX0zzocbCbm8Cu-bnHbgRYQ4SPnzXRGmTksP2US4/s996/Still%20my%20team,%20still%20my%20Bills!.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="902" data-original-width="996" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDL5UzS9I__kGHZ76dinsfHddia_0-iap7K-dA9705QCrxobVaye7B5vp3nCX9x5kAx5mN8T1R196tWw4W-H096F0CL6K1fMYGHyHWlbUEV7DI8Yc7S1JEetYjzfjAsm55eg_A36nkmSwH1aKSqq4qX0zzocbCbm8Cu-bnHbgRYQ4SPnzXRGmTksP2US4/s320/Still%20my%20team,%20still%20my%20Bills!.jpg" width="320" /></a></div><div>Monday, 1/22/2024</div><div>7:14 hours sleep, 11338 steps, 43/132 avg/max HR, 171.7 pounds, 17 floors climbed</div><div>Run: 4.45 miles, 40:07, 9:01 pace, 62 feet total ascent, 122/134 avg/max HR, 159/169 avg/max cadence, 18F, 73% RH, 10 mph SSW wind, wind chill 7F, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 584.60 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10606538617" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I thought about a walk instead of a run this morning but I had only ran 2 days in a row so I ran. I struck up a really nice and easy pace on my new "Out to the Genesee River" route ... and got it done. Just a dogleg out and back. It was clear out and I could see some light in the east from sunrise at 7:37 AM. My splits were 9:07, 8:59, 9:08, 8:56 and 8:43 over the last 0.45 mile.</div><div><br /></div><div>Tuesday, 1/23/2024</div><div>7:20 hours sleep, 855 steps, 41/138 avg/max HR, 170.8 pounds, 20 floors climbed</div><div>Run: 4.15 miles, 35:59, 8:40 pace, 95 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 34F, 80% RH, calm, cloudy</div><div>Shoes; blue Glycerin GTS20 - 588.75 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10612818000" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 26F at 5:20 AM according to Alexa so I didn't wear as much (no balaclava or shorts and just a short sleeve tech under my Brooks 1/4 zip long sleeve pullover). I struck up a nice and easy pace on my "Out to Dewey Ave" route. I didn't see any ice so I stretched out a bit and pushed my pace. My splits were 8:56, 8:56, 8:26, 8:27 and 7:57 over the last 0.15 mile.</div><div><br /></div><div>Wednesday, 1/24/2024</div><div>7:28 hours sleep, 8515 steps, 41/86 avg/max HR, 170.6 pounds, 6 floors climbed</div><div>Walk: 1.65 miles, 27:33, 16:43 pace, 20 feet total ascent, 79/96 avg/max HR, 106 avg cadence, 37F, 93% RH, mph SW wind, cloudy with a few sprinkles</div><div>Shoes: blue Brook Launch GTS8 - 378.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10619460052" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It looked like it had rained outside overnight ... but there was lots of black ice underneath. I was out a bit late and chose a walk on my "Out to Ling Rd" route. A good thing too ... I would have fallen if I had run. I should have turned around and put on my Salomon SpeedCross 4 trai shoes but I made due with my Brooks Launch GTS8 shoes. There wasn't much traction so I was constantly scanning for ice and felt my feet slip often. I almost bit it once about 1/10 mile away from my door but I stayed upright. My splits were 16:50 and 16:30 over the last 0.65 mile.</div><div><br /></div><div>Thursday, 1/25/2024</div><div>7;50 hours sleep, 9869 steps, avg/max HR, 169.3 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 39:37, 8:54 pace, 65 feet total ascent, 126/140 avg/max HR, 159/168 avg/max cadence, 36F, 93% RH, 5 mph N wind, fine mist</div><div>Shoes: blue Brooks Glycerin GTS20 - 593.20 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10625965329" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had rained or misted all yesterday afternoon, evening and all night so 95% of the ice was gone. I got out like usual at my usual nice and easy pace on my usual "Out by the pier and around" route. I saw mist in my headlamp as I ran. There was just a smidge of ice and I easily avoided it. My splits were 9:08, 8:58, 9:00, 8:47 and 8:17 over the last 0.45 mile.</div><div><br /></div><div>Friday, 1/26/2024</div><div>6:49 hours sleep, 8764 steps, 44/141 avg/max HR, 169.2 pounds, 23 floors climbed</div><div>Run: 5.45 miles, 46:26, 8:31 pace, 94 feet total ascent, 133/143 avg/max HR, 159/168 avg/max cadence, 37F, 93% RH, 9 mph N wind, wind chill 31F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 598.65 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10634693523" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't have to motivation to get out when Alexa woke me at 5:20 AM. So ... I clocked out of Ricoh for lunch and got out for a quick run on my "Out by the pier and to Mann Rd" route. It's a slighter longer route and got me just over 100 miles for the month. That's 4 months in a row with over 100 miles! Woohoo! I pushed the pace a bit since I had to get back in 50 minutes. My splits were 8:36, 8:31, 8:37, 8:31, 8:28 and 8:13 over the last 0.45 mile.</div><div><br /></div><div>Saturday, 1/27/2024</div><div>10:51 hours sleep, 12673 steps, 42/137 avg/max HR, 168.4 pounds, 25 floors climbed</div><div>Run: 7.45, 1:04:46, 8:41 pace, 121 feet total ascent, 129/140 avg/max HR, 158/169 avg/max cadence, 37F, 93% RH, calm, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 606.10 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10640967223" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... longer runs don't get done by themselves. So ... I went out and got it done! I set up a nice and eaay pace and for the most point held up. I thought my pace was more towards 9:00 so I was surprised when I saw 8:41. It was beautiful day for running .... high 30s, overcast and calm. My splits were 9:09, 8:19, 8:59, 8:37, 8:31, 8:43, 8:39 and 8:24 over the last 0.45 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-2728538661013110212024-01-14T11:55:00.023-05:002024-01-21T12:06:49.291-05:00Sunday, 1/14/2024 to Saturday, 1/20/2024 - Freezeroo #4I walked 1 times this week, 1.66 miles.<div><div>I ran 7 times this week, 25.03 miles.</div><div><div>I didn't bike this week.</div><div>I took 49,825 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1299 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/13). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/14/2024</div><div>9:58 hours sleep, 7658 steps, 43/138 avg/max HR, 167.2 pounds, 18 floors climbed</div></div></div><div>Run: 4.45 miles, 41:10, 9:15 pace, 65 feet total ascent, 128/141 avg/max HR, 156/166 avg/max cadence, 25F, 80% RH, 24 mph W wind, wind chill 10F, cloudy with a few flakes</div><div>Shoes: blue Salomon SpeedCross 4 - 268.88 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10557859116" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a run on my usual "Out by the pier and around" route. It was cold and windy so I bundled up. I have all the cold weather gear that I need so I put it on. It looked icy so I switched to my Salomon SpeedCross 4 trail shoes and I was glad I did. The LOSP Trail and the Secret Sidewalk had ice underneath a dusting of snow and were slippery. I ended up taking running with very short strides. I could still feel my feet slip a wee bit with some strides. I ended up treating every dusting of snow as having ice under it. I sped up a bit when I got the Greenleaf Rd except on the snow covered shoulders. I stayed upright ... a good thing. My splits were 9:46, 9:03, 9:17, 9:12 and 8:34 over the last 0.45 mile.</div><div><br /></div><div>Monday, 1/15/2024</div><div>9:24 hours sleep, 7327 steps, 43/140 avg/max HR, 169.1 pounds, 19 floors climbed</div><div>Run: 4.65 miles, 40:21, 8:40 pace, 59 feet total ascent, 129/146 avg/max HR, 159/171 avg/max cadence, 10F, 67% RH, 9 mph SW wind, wind chill 1F, sunny</div><div>Shoes: blue Brooks Glycerin GTS20 - 559.77 miles</div><center><iframe frameborder="0" height="500" src="https://connect.garmin.com/modern/activity/embed/13516077449" title="Out by the pier and around" width="465"></iframe></center><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxVw_AJsI6OjGUAaEyFhO4xtXBPEISO83m7q0aiMUwF5v6spdJ6Dr3eGw4-rqtK23QgwEaIElhAa_DH8K9IE-AGS47gy5Ne3_dId2DU04kaKlTGho6fLSqJNio3eBsixDVVhWxD2rSbi2wA1xBLgJOQXYm_oalBJODRLIe659nlMLOM3SWt8jFKeMqnN4/s1024/GarminConnect_20240115-105103.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxVw_AJsI6OjGUAaEyFhO4xtXBPEISO83m7q0aiMUwF5v6spdJ6Dr3eGw4-rqtK23QgwEaIElhAa_DH8K9IE-AGS47gy5Ne3_dId2DU04kaKlTGho6fLSqJNio3eBsixDVVhWxD2rSbi2wA1xBLgJOQXYm_oalBJODRLIe659nlMLOM3SWt8jFKeMqnN4/s320/GarminConnect_20240115-105103.jpg" width="320" /></a></div><div>I had off from Ricoh on MLK Jr day since L3Harris had it off. I have to use a Floating Holiday since Ricoh doesn't have it off. I slept in until after 7:30 AM ... it felt a bit nice. But ... runs don't get done by themselves ... so I got up, set the coffee up, got dressed, and got out there. It was cold but not as windy as yesterday. I put on most of my winter weather gear just like yesterday. I had on my Brooks Glycerin GTS20 shoes so I stuck to the road for the most part. I avoided the LOSP Trail and the Secret Sidewalk but I did take the boardwalk in the Ontario Beach Park (just a bit of snow and a bit of ice). I hiked up the pace a bit since I was on the road. My splits were 8:57, 8:37, 8:46, 8:36 and 8:17 over the last 0.65 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjwS7wKOgPizEF2xiEYmPSdz7aBg6Ihu7yiLXNAqBKRj-WLQyjkZnnF6CPe-JIEXi602B-URk0Z2Tw9JrGoHYZTeCK3Eug16ZVSj5vy1LVRWyqbf5HQm5yoURFedQAD-j6l9xLtOZpwq-Y8DSbjr23P6meLgAGXNn0SFLTosVzuUe24jY7z-aR_GLLh-A/s1080/FB_IMG_1705402265302.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjwS7wKOgPizEF2xiEYmPSdz7aBg6Ihu7yiLXNAqBKRj-WLQyjkZnnF6CPe-JIEXi602B-URk0Z2Tw9JrGoHYZTeCK3Eug16ZVSj5vy1LVRWyqbf5HQm5yoURFedQAD-j6l9xLtOZpwq-Y8DSbjr23P6meLgAGXNn0SFLTosVzuUe24jY7z-aR_GLLh-A/s320/FB_IMG_1705402265302.jpg" width="320" /></a></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjibS5_SfLvgbUhGERTUKqGXHbftSgDeuYomp2DG6ecThC5bpHlxsG7FvN9hyphenhyphenAmFhUxcBcQ0ScoTTR67TZtxCK83qRxK8CNNGhGAQFKYcrFkHpPyfEnXAqWz7F8yV057v9IGhZRExoaXXiOG4qllUvQbtX-jJnzvnuYfIlmhQcU3ZaWVD96hAUMkAXbz10/s1080/FB_IMG_1705588067570.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1080" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjibS5_SfLvgbUhGERTUKqGXHbftSgDeuYomp2DG6ecThC5bpHlxsG7FvN9hyphenhyphenAmFhUxcBcQ0ScoTTR67TZtxCK83qRxK8CNNGhGAQFKYcrFkHpPyfEnXAqWz7F8yV057v9IGhZRExoaXXiOG4qllUvQbtX-jJnzvnuYfIlmhQcU3ZaWVD96hAUMkAXbz10/s320/FB_IMG_1705588067570.jpg" width="320" /></a></div>The Sunday home between the Steelers and Bills was postponed due to blizzard-like conditions on Saturday night and Sunday until Monday afternoon at 4:30 PM. The Bills offered $20/hour for help shovelling out Highmark Stadium. Some fans still had to shovel out their seats. But ... no matter. The Bills whomped the Steelers. It was 14-0 after the first quarter, 21-0 after a Josh 52 yard TD run, 21-7 at halftime, 21-10, 24-10, 24-17 and then 31-17 for the final. It did get a bit tense when the Steelers got to within a TD. The Kansas City Chiefs (and Taylor Swift) are coming to town next Sunday night!</div><div><br /></div><div>Tuesday, 1/16/2024</div><div><div>7:03 hours sleep, 12052 steps, 42/136 avg/max HR, 170.4 pounds, 18 floors climbed</div></div><div>Run: 4.25 miles, 36:59, 8:42 pace, 87 feet total ascent, 128/139 avg/max HR, 161/167 avg/max cadence, 19F, 57% RH, calm, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 564.02 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10568805197" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was back to work today so it was back to an Alexa wakeup alarm at 5:20 AM. I got out a bit late since I had to give a bit of charge to my cell. It was a bit warmer and calm so I was a bit overdressed. I set up a nice and easy pace. I felt a bit off and sluggish as I ran my "Out to Dewey Ave" route. I wanted to keep to the road. My pace and splits were faster than what I expected: 8:46, 8:44, 8:39, 8:43 and 8:27 over the last 0.25 mile.</div><div><br /></div><div>Wednesday, 1/17/2024</div><div>7:41 hours sleep, 3621 steps, 42/142 avg/max HR, 170.7 pounds, 4 floors climbed</div><div>Run: 3.15 miles, 9:01 pace, 26 feet total ascent, 126/146 avg/max HR, 159/167 avg/max cadence, 9F, 72% RH, 10 mph W wind, wind chill -5F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 567.17 shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10575549415" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 9F and today would have been a walk day after 4 running days. But it was too damn cold to walk so I ran. I thought about heading out to Dewey Ave but I turned around at Mann Rd. My music died when I turned back onto Greenleaf Rd. I couldn't figure out why until I saw that my Garmin Venu (the source of my music) had died. Oh, well ... I continued running home. Brr!</div><div><br /></div><div>Thursday, 1/18/2024</div><div>7:35 hours sleep, 9371 steps, 42/132 avg/max HR, 171.0 pounds, 18 floors climbed</div><div>Run: 3.15 miles, 28:09, 8:56 pace, 73 feet total ascent, 123/134 avg/max HR, 157/168 avg/max cadence, 19F, 73% RH, 12 mph WSW wind, wind chill 8F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 570.32 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10581419360" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 19F this morning ... it was warmer but I still wore the same gear as yesterday except for the GRTC neck gaiter. My Garmin Venu was fully charged so it tracked me the whole way. I struck up the usual nice and easy pace. It was my sixth run day in a row so I stuck to a 5K on my "Out to Mann Rd" route. My splits were 9:12, 8:52, 8:53 and 7:56 over the last 0.15 mile.</div><div><br /></div><div>Friday, 1/19/2024</div><div>7:25 hours sleep, 5211 steps, 42/101 avg/max HR, 171.5 pounds, 7 floors climbed</div><div>Walk: 1.66 miles, 23:39, 14:14 pace, 19 feet total ascent, 89/109 avg/max HR, 95/137 avg/max cadence, 23F, 86% RH, calm, light snow</div><div>Shoes: blue Brooks Launch GTS8 - 376.55 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10587503122" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... it's the day before another Freezeroo tomorrow morning so it was a walk day. I don't think that this Freezeroo will be canceled like last week. There was about an inch of light fluffy snow waiting for me when I stepped outside. I struck up my usual brisk walking pace and slipped a bit so I shortened my stride. The light snow in my headlamp was pretty but I really couldn't look up too much since I was trying to stay on my feet ... I did. My splits were 14:17 and 14:08 over the last 0.66 mile.</div><div><br /></div><div>Saturday, 1/20/2024</div><div>6:51 hours sleep, 4585 steps, 44/138 avg/max HR, 0 (?) floors climbed</div><div>Today's race was Freezeroo #4 out in Victor NY. The drive is a good 40 minutes in good weather. It had snowed another 2 to 3 inches overnight up near Lake Ontario. A SUV was off the road about 200 feet from where I turned onto Greenleaf Rd as I exited our apartment complex ... not a good omen. I drove carefully. The roads got better the farther away I got from Lake Ontario. I got to Victor Municipal Park around 9:15 AM so I had plenty of time to get ready. The weather conditions were 13F, 80% RH, 12 mph WNW wind, wind chill 0F, cloudy with a few flakes.</div><div>Run: 0.5 mile, 4:50, 9:36 pace, 30 feet total ascent, 114/127 avg/max HR, 153/161 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 570.82 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10594993620" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 4.88 miles, 40:53, 8:22 pace (from official results)</div><div>Shoes: blue Brooks Glycerin GTS20 - 575.70 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10596646078" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a little 0.5 mile warm up run about 10 minutes before the race. And .... we were off! The road inside the park was a bit slick so I ran carefully. The shoulders on the roads outside the park were mostly slushy so I ran in the road. My Garmin Venu had 27% when I started and died at mile 1.89. I think it doesn't like the cold. I ran within myself ... not too slow and not too fast ... steady. The wind was nice when it was at my back but sucked when it was in my face. Finally ... I could see the finish. And .... done in 40:53. I got the mileage from Amy Ward who had 4.88 miles. I was a bit tired so I sat down for a while before I had a piece of pizza, 3 cookies and a quarter of a bagel. The roads were a lot better on the way back.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLkUZ8McCOmiTNiTUYmD2JT6RmniJP-v3DDiizzT0nbRsfxkuEG3avtRT_RElbUCprgWsBH9YrXWz40sUEYtskdNmtKtUo69THpdUpVMJ-eitcu2lXgicihUlg59C-XVvIYOLd8Dn_ll27GZOZIQ9B5Fvk2S-sDKOKOZDAkrHOH6VqR958isbpAeoY8is/s3264/20240120_104211.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLkUZ8McCOmiTNiTUYmD2JT6RmniJP-v3DDiizzT0nbRsfxkuEG3avtRT_RElbUCprgWsBH9YrXWz40sUEYtskdNmtKtUo69THpdUpVMJ-eitcu2lXgicihUlg59C-XVvIYOLd8Dn_ll27GZOZIQ9B5Fvk2S-sDKOKOZDAkrHOH6VqR958isbpAeoY8is/s320/20240120_104211.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">No Strava route or Relive video so a finish line selfie will have to do!</td></tr></tbody></table><div>I did OK. I finished 42nd out of 118, overall results <a href="https://hourglassworks.com/results/20240120_FREEZEROO_Overall.pdf">here</a>. I finished 4th out of 8 in my M 65-69 age group, age group results <a href="https://hourglassworks.com/results/20240120_FREEZEROO_AgeGroup.pdf" target="_blank">here</a>.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-32886477067416347392024-01-07T14:03:00.017-05:002024-01-19T07:34:26.450-05:00Sunday, 1/7/2024 to Saturday, 1/13/2024 - Freezeroo #3 (CANCELLED)I walked twice this week, 2.9 miles.<div><div>I ran 5 times this week, 22.95 miles.</div><div><div>I didn't bike this week.</div><div>I took 57,189 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1292 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 1/6). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 1/7/2024</div><div>10:09 hours sleep, 7426 steps, 44/126 avg/max HR, 168.3 pounds, 21 floors climbed</div></div></div><div>Run: 4.35 miles, 40:03, 9:12 pace, 106 feet total ascent, 126/137 avg/max HR, 156/165 avg/max cadence, 30F, 86% RH, 7 mph NW wind, wind chill 24F, cloudy with a few flakes</div><div>Shoes: blue Salomon SpeedCross 4 - 264.43 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10512570347" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>There were 3 to 4 inches of wet snow waiting for me when I stepped outside. I had my Salomon SpeedCross 4 trail shoes on so I wasn't worried about traction. I headed out on the LOSP Trail to Dewey Ave so I could run in the snow for 1.5 miles. I got bored of that so I ran home on Dewey Ave, Beach Avee and Greenleaf Rd. My pace suffered a bit because of the snow. My splits were 9:27, 9:35, 8:48, 9:13 and 8:25 over the last 0.35 mile.</div><div><br /></div><div>I watched the final game of 2023-2024 NFL season ... the Bills - Dolphins game down in Miami. Both teams were already in the AFC playoffs. The Bills would win the AFC East, get the 2 seed and a home Wild Card game vs the Steelers next week with a win. The Bills would fall to the 6 seed and replay the Dolphins down in Miami with a loss. It was a tense game with the Dolphins ahead at half 7-14. But a 94 yard punt return and another Josh TD pass led the Bills to a 21-14 win! </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPhl5cEp13gqMNFBvuuxXtEFN_Erz3fkykyKj7yFsbehcKCHGdeActkM6bVeyUjfv4aHBiWK1AxwxONGHsKUyrAHcNxdvJQTcrwA1aiGE2YQcVoJ72IQWursPPPNred1V9GjAZmypjcNDztOngVe5jtqKBp2bZdFMAVFZ0gRUNeijzmL0pYWpRO_cVCM8/s526/2024-01-07%20-%20Bill%2021%20-%20Dolphins%2014.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="526" data-original-width="526" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPhl5cEp13gqMNFBvuuxXtEFN_Erz3fkykyKj7yFsbehcKCHGdeActkM6bVeyUjfv4aHBiWK1AxwxONGHsKUyrAHcNxdvJQTcrwA1aiGE2YQcVoJ72IQWursPPPNred1V9GjAZmypjcNDztOngVe5jtqKBp2bZdFMAVFZ0gRUNeijzmL0pYWpRO_cVCM8/s320/2024-01-07%20-%20Bill%2021%20-%20Dolphins%2014.jpg" width="320" /></a></div><div><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOhWIAvfaQLNyYinPMSNLDYlmrysw218-Co5bfoNb3U4MKvf7ZgfxI8M3U_D-5V4bAPaEXMwJ6vdxNGeHAVocp2LW57KPKoHu-0RyecJ_SihupkOty1xY5n5M5q6ECKLcnIocpk0IkCnxpegGy6nFvxYCZF_1yYvD34wDZtu6rBSHck4wbm0-KnWgmwJQ/s636/Bills%20-%20AFC%20East%20Champions%202020-2023.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="636" data-original-width="526" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOhWIAvfaQLNyYinPMSNLDYlmrysw218-Co5bfoNb3U4MKvf7ZgfxI8M3U_D-5V4bAPaEXMwJ6vdxNGeHAVocp2LW57KPKoHu-0RyecJ_SihupkOty1xY5n5M5q6ECKLcnIocpk0IkCnxpegGy6nFvxYCZF_1yYvD34wDZtu6rBSHck4wbm0-KnWgmwJQ/s320/Bills%20-%20AFC%20East%20Champions%202020-2023.jpg" width="265" /></a></center></div><div>Onward to next week for the AFC Wild Card game vs the Steelers at home! An ESPN link <a href="https://www.espn.com/nfl/story/_/id/39263451/buffalo-bills-rally-win-fourth-straight-afc-east-title" target="_blank">here</a>.</div><div><br /></div><div>Monday, 1/8/2024</div><div>7:06 hours sleep, 6276 steps, 45/98 avg/max HR, 171.1 pounds, 4 6:46floors climbed</div><div>Walk: 1.25 miles, 17:44, 14:12 pace, 13 feet total ascent, 70/96 avg/max HR, 117/125 avg/max cadence, 39F, 65% RH, calm, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 373.24 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10520535717" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in this morning since I had stayed up late watching the Bills - Miami game. I felt out of sorts all day until I stepped outside of B601 for a brisk walk. My job allows that ... I keep my customers and the printers happy. My splits were 14:16 and 13:54 over the last 0.25 mile.</div><div><br /></div><div>Tuesday, 1/9/2024</div><div>6:46 hours sleep, 10609 steps, 40/135 avg/max HR, 171.4 pounds, 16 floors climbed</div><div>Run: 4.25 miles, 38:07, 8:58 pace, 43 feet total ascent, 126/136 avg/max HR, 159/169 avg/max cadence, 36F, 69% RH, 14 mph SSE wind, wind chill 27F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 540.77 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10523942942" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out in the usual darkness before dawn for my usual run. I saw some ice out the sidewalk by Bill Grays and decided to not head out that way and onto the boardwalk. So I headed across the Ontario Beach Park parking lot and up Beach Ave. I also decided not to chance the Secret Sidewalk. It might not have been as bad as I thought but I didn't want to fall and possibly break something. Better safe than sorry. My splits were 9:07, 9:10, 8:50, 8:45 and 8:58 over the last 0.25 mile.</div><div><br /></div><div>Wednesday, 1/10/2024</div><div>8:40 hours sleep, 7733 steps, 40/135 avg/max HR, 15 floors climbed</div><div>Run: 4.45 miles, 39:45, 8:54 pace, 64 feet total ascent, 126/137 avg/max HR, 159/167 avg/max cadence, 43F, 75% RH, 12 mph WSW wind, wind chill 37F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 545.22 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10530176951" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got for a run on my usual "Out by the pier and around" route. My left hip had a very mild nagging ache that I totally ignored. It had warmed overnight so there was no ice to be seen. My splits were 9:12, 8:45, 8:55, 8:59 and 8:27 over the last 0.45 mile.</div><div><br /></div><div>Thursday, 1/11/2024</div><div>6:58 hours sleep, 10582 steps, 39/139 avg/max HR, 169.9 pounds, 17 floors climbed</div><div>Run: 4.45 miles, 0:39:48, 8:57 pace, 65 feet total ascent, 127/144 avg/max HR, 157/166 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 549.67 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10536627178" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got for my usual run on my usual "Out by the pier and around" route at my usual time at a slightly less than usual pace. It had turned colder again so it was back to my CW-X tights like usual. My splits were 9:14, 8:56, 8:58, 8:53 and 8:25 over the last 0.45 mile.</div><div><br /></div><div>Friday, 1/12/2024</div><div>8:46 hours sleep, 5470 steps, 41/97 avg/max HR, 170.2 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 21:30, 13:01 pace, 10 feet total ascent, 89/101 avg/max HR, 117/139 avg/max cadence, 36F, 69% RH, 9 mph WSW wind, wind chill 29F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - miles</div><center><div class="strava-embed-placeholder" data-embed-id="10542845990" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my usual "Out to Ling Rd" route. Nothing unusual, just the usual walk day before a race day tomorrow. Well ... I heard Facebook that the race was canceled around 9 AM and got the official email at 11:01 AM. It was cancelled due to the NWS high wind warning.</div><div><br /></div><div>Saturday, 1/13/2024</div><div>8:36 hours sleep, 9093 steps, 42/138 avg/max HR, 168.0 pounds, 2 floors climbed</div><div>Run: 5.45 miles, 48:08, 8:48 pace, 74 feet total ascent, 128/142 avg/max HR, 158/169 avg/max cadence, 37F, 87% RH, 14 mph W wind, wind chill 30F, cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="10550399838" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out in the "wind" around 9 AM and got done around 10 AM. The Freezeroo #3 was canceled in an abundance of caution ... oh well. I got my 5 miles in on my "Out on the pier and around" route. There was a bit of wind when I headed west .... whopee. My splits were 9:02, 8:37, 8:46, 8:49,8: 51 and 8:32 over the last 0.45 mile.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-4530547752869672162024-01-01T14:21:00.023-05:002024-01-12T08:12:37.214-05:00Sunday, 12/31/2023 To Saturday, 1/6/2024 - Freezeroo #2I walked once this week, 1.65 miles.<div><div>I ran 6 times this week, 32.78 miles.</div><div><div>I didn't bike this week.</div><div>I took 68,424 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1285 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/30). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/31/2023</div><div>12:24 hours sleep (way out of whack!), 5587 steps, 44/126 avg/max HR, 169.9 pounds, 16 floors climbed</div></div><div>Run: 3.15 miles, 28:28, 9:02 pace, 57 feet total ascent, 118/129 avg/max HR, 155/198 avg/max cadence, 36F, 75% RH, calm, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 506.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10469700615" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I watched the Tottenham - Fulham game from across the pond before I headed out for my last run of 2023. I don't usually run on the day before a Freezeroo but I reasoned that I could if I just held it easy for a 5K. Well ... I did on my "Out to Stutson St Overlook" route. My splits were 9:26, 9:02, 8:46, 8:11 over the last 0.15 mile. A negative split on an easy run, lol!</div><div><br /></div><div>It's the end of December and also the end of 2023 so it's double stat time!!</div><div>I took 10 walks in December for 17.8 miles, 1.78 miles/walk and 143 walks in 2023 for 224.6 miles, 1.57 miles/walk.</div><div>I took 24 runs in December for 104.35 miles, 4.74 miles/run and 217 runs in 2023 for 831.4 miles, 3.83 miles/run.</div><div>I ran one race in December and 23 races in 2023 for 108.69 race miles</div><div> 12/9/23 Freezeroo #1 - 3.1 miles, 24:25 (fastest of 2023!), 7:47 pace, 59th/148, 4th/11 in my M 65-69 age group, 52F, 50% RH, 3 mph S wind, cloudy</div><div>I took </div><div><br /></div><div>Monday, 1/1/2024</div><div>8:49 hours sleep, 15538 steps, 42/140 avg/max HR, 170.9 pounds, 54 floors climbed</div><div>Today's race was Freezeroo #2 out in Mendon Ponds Park. It took me 30 minutes to get to the race venue. I got there about 45 minutes before the race started so I had plenty of time. I talked a bit with Tom Hawkins, Andy Ciaio and his wife, Laura. The weather conditions were more "Freezeroo-ish": 29F, 78% RH, 12 mph NNE wind, wind chill 20F and cloudy. It had snowed a wee bit overnight so there was a bit of snow on the grass and a bit of ice on the pavement to the Stuart Lodge.</div><div>Run: 1.05 mile, 10:04, 9:33 pace, 31 feet total ascent, 117/125 avg/max HR, 152/164 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 507.94 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10473905129" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 7.56 mile, 1:04:01, 8:28 pace, 288 feet total ascent, 133/143 avg/max HR, 162/173 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 515.50 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10474380627" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a little 1.05 mile warm up run. I cut it close and only had 3 minutes before the start ... oops. And ... we were off! I started out a bit too fast like usual. I ran a bit too fast on the downs and suffered on the ups in mile 1. I got into a good pace but started to take a few tiny walk breaks in miles 3, 4, 5 and 6 (I tried to limit it to one per mile). I jockeyed a bit with Dave Adams as I ran the hills a bit faster and he ran the downs a bit faster. We both walked the hill coming back into Mendon Ponds Park. Then we both sucked it up and ran it in from there. I finished about 50 yards behind him. And done in 1:04:01 (officially 1:03:57)! Oh, I am in this Spectrum New Year's Day piece on the Freezeroo #2 Resolution Run if you look closely and quickly, ... <a href="https://spectrumlocalnews.com/nys/central-ny/news/2024/01/01/racing-into-the-new-year-and-making-resolutions?fbclid=IwAR2-1BghYsOppxjXx-Z_sGQBAMq-z25hk3X8BHKehpXoo1S9wGd0iDDuMUw#" target="_blank">here</a>.</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzMsS7NxFnaYiGgmtgtqeR8lqqY2KZxsYqGdhTwgdlqejzMnnES_Ta_QW3QwMrr4XfWyZ6DUK5U0eqkiTOk0Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrTGP_MrM7aIFcEYKnfQ7bO0UDKQjG3E11N0lfQPo2qe2VKvhCEk2beKL2COUZzSJAmivZUg-eYGa6OFhimkIMsdXeihisV-CNeQKFnA3YoTIw4kcekkZW2Eiqo-dsX8D4a9-mFJ_O4BZsJwIjrUeCTj92eUVrqza2lP8_PBa7fHNmin-SL_1TJZu-5Lg/s1024/GarminConnect_20240101-113934.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrTGP_MrM7aIFcEYKnfQ7bO0UDKQjG3E11N0lfQPo2qe2VKvhCEk2beKL2COUZzSJAmivZUg-eYGa6OFhimkIMsdXeihisV-CNeQKFnA3YoTIw4kcekkZW2Eiqo-dsX8D4a9-mFJ_O4BZsJwIjrUeCTj92eUVrqza2lP8_PBa7fHNmin-SL_1TJZu-5Lg/s320/GarminConnect_20240101-113934.jpg" width="320" /></a></div><div>I did OK. I was 80th out of 218, overall results <a href="https://www.hourglassworks.com/results/20240101_FREEZEROO_Overall.pdf" target="_blank">here</a>. I was 5th out of 11 in my M 65-69 age group, age group results <a href="https://www.hourglassworks.com/results/20240101_FREEZEROO_AgeGroup.pdf" target="_blank">here</a>. My splits were 8:02, 8:29, 8:26, 8:43, 8:46, 8:30, 8:49 and 7:46 over the last 0.56 mile. </div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/KudedLV0tP0" width="320" youtube-src-id="KudedLV0tP0"></iframe></div><div>OK, Christine and I have been seen the Taylor Swift ERA concert off of Spectrum OnDemand. I did like have the captions on and seeing the lyrics. She did put on a great concert from the SoFi Stadium. Am I a Swiftie now?</div><div><br /></div><div>Tuesday, 1/2/2024</div><div>9:33 hours sleep, 10649 steps, 42/133 avg/max HR, 171.2 pounds, 35 floors climbed</div><div>Run: 5.45 miles, 48:13, 8:51 pace, 73 feet total ascent, 125/137 avg/max HR, 158/170 avg/max cadence, 32F, 80% RH, 6 mph WSW wind, wind chill 27F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 520.95 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10479908336" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I looked out the window and realized that runs don't get done that way. You have to go out and do them ... so I did. My right hip had a really slight ache and I thought about pressing "Walk" on my Venu but I pressed "Run" and got going. It went away instantly as I struck up a really nice and easy pace. A nice run on my "Out on the pier and around" route ensued. My splits were 9:11, 8:37, 8:49, 8:58, 8:51 and 8:23 over the last 0.45 mile.</div></div><div>I upped my stair count by doing 5 or 6 loads of laundry in the afternoon (towels, darks, colors and sheets).</div><div><br /></div><div>Wednesday, 1/3/2024</div><div>7:54 hours sleep, 6962 steps, 42/100 avg/max HR, 172.7 pounds, 10 floors climbed</div><div>Walk: 1.65 miles, 20:53, 12:40 pace, 7 feet total ascent, 93/105 avg/max HR, 127/198 avg/max cadence, 34F, 86% RH, 8 mph SW wind, wind chill 28F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 371.99 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10484864781" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I usually fall asleep within minutes of laying my head on my pillow but not last night. I think I got about 5 hours of sleep before Alexa woke me up at 5:20 AM. I really wanted to go back to sleep but it was a work day so I reluctantly got up, got dressed and got out for a very brisk walk on my "Out to Ling Rd" route. It was dark, chilly and a bit windy. My splits were 12:33 and 12:51 over the last 0.65 mile.</div><div><br /></div><div>Thursday, 1/4/2024</div><div>8:34 hours sleep, 9677 steps, 40/134 avg/max HR, 171.5 pounds, 16 floors climbed</div><div>Run: 4.45 miles, 40:26, 9:05 pace, 73 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 34F, 80% RH, 12 mph NW wind, wind chill 26F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 525.40 shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10491509144" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me it was 34F when she woke me up at 5:20 AM. What she didn't tell me was how windy it was though. I got up, weighed myself, set the coffee up, got dressed and got out the door for a run on my usual "Out by the pier and around" route. I found out for myself how windy it was when I turned into the NW wind as I headed down towards Greenleaf Rd ... brrrr! I seriously questioned my sanity ... but I was certifiable so I ran onward. I did like running with the wind at my back though. There was a bit of ice on the boardwalk at the Ontario Beach Park plus the wind was trying to push me back. I heard the wave crash onto the shore as I ran along the Secret Sidewalk. I was warm (mostly) by now. I got out, ran and got it done. My splits were 9:17, 8:57, 9:14, 9:11 and 8:19 over the last 0.45 mile.</div><div><br /></div><div>Friday, 1/5/2024</div><div>7:00 hours sleep, 9592 steps, 42/135 avg/max HR, 170.5 pounds, 19 floors climbed</div><div>Run: 4.47 miles, 39:44, 8:53 pace, 76 feet total ascent, 125/138 avg/max HR, 158/168 avg/max cadence, 27F, 68% RH, 12 mph W wind, wind chill 17F, cloudy with a few flakes</div><div>Shoes: blue Brooks Glycerin GTS20 - 529.87 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10497942850" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Yes, it was cold and windy but it was a run day so I did the usual. I got out there for a run. I did put on a long sleeve tech under my Brooks 1/4 zip long sleeve pullover. It did help on that very cold first mile when I thought about all the reasons not to keep on running. I ignored them like usual but I did consider them for a few seconds. Another run done. My splits were 9:03, 8:59, 8:48, 8:53 and 8:28 over the last 0.47 mile.</div><div><br /></div><div>Saturday, 1/6/2024</div><div>12:01 hours sleep (Not even close to being accurate), 10419 steps, 30/139 avg/max HR, 169.6 pounds, 31 floors climbed</div><div>Run: 6.65 miles, 57:48, 8:41 pace, 130/142 avg/max HR, 159//168 avg/max cadence, 101 feet total ascent, 30F, 69% RH, 15 mph SE wind, wind chill 20F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 536.52 shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10506181426" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I wanted to get out for a quarter marathon today since today was the day of the Winter Warrior held by Yellow Jacket Racing out at Monroe Community College. I had thought about signing up for it and the 4 Season Challenge but didn't because it was a bit pricey (but ... I would have won my age group by 5 minutes ... yes, I looked at the Quarter Marathon results). I noticed that 342 finished the Half and 314 finished the Quarter. I still love running races (573 so far) but they are expensive so I try to get the most for my money. Well ... so I got up, set the coffee up, got dressed and got out there. I set up a really nice and easy pace. I resolved to get 6.55 miles and got 6.65. I was surprised at my pace ... I thought it was more a 9:00 pace. My splits were 9:04, 8:49, 8:36, 8:29, 8:34, 8:41 and 8:35 over the 0.65 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-60924278851567070942023-12-24T12:26:00.013-05:002024-01-07T13:50:10.808-05:00Sunday, 12/24/2023 to Saturday, 12/30/2023I walked twice this week, 3.30 miles.<div>I ran 5 times this week, 24.67 miles.</div><div><div>I didn't bike this week.</div><div>I took 56,016 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1278 day steak (3 years, 6 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/23). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/24/2023</div></div><div>9:25 hours sleep, 7278 steps, 43/139 avg/max HR, 170.7 pounds, 24 floors climbed</div><div>Run: 4.46 miles, 39:22, 8:50 pace, 73 feet total ascent, 125/142 avg/max HR, 157/170 avg/max cadence, 43F, 87% RH, 3 mph W wind, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 483.53 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10430626208" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was another run day. Why? Because I am pushing to get to 100 miles for the third month in a row. Anyway, it looked a bit wet out but it was more of a fog than anything else. My thighs were a bit tight from yesterday's run so I set up a "get it done" pace. I held the pace even though my body wanted me to quit and walk. I didn't stretch the run and just did my usual "Out by the pier and around" route. My splits were 9:10, 8:52, 8:53, 8:46 and 8:07 over the last 0.46 mile.</div><div><br /></div><div>Monday, 12/25/2023</div><div>8:13 hours sleep, 8009 steps, 41/139 avg/max HR, 169.9 pounds, 16 floors climbed</div><div>Run: 5.45 miles, 47:41, 8:45 pace, 72 feet total ascent, 124.142 avg/max HR, 158/172 avg/max cadence, 43F, 87% RH, 5 mph SE wind, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 488.98 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10434646383" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until almost 7 AM ... it felt good. I got out a bit after 8 AM for a little longer run on my rarely used "Out on the pier and around" route. I don't go out on the pier in the dark in the winter because it might be icy. It was light today and above freezing so I went out to add another mile to my run. A nice run. My splits were 9:13, 8:50, 8:50, 8:39, 8:38 and 7:49 on the last 0.45 mile ... negative splits, baby!</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpH-6cZERgJYwPFFSHbCQta_DUwYuTMIFXFQ2r5yjG0spHWzJclw6QhwjaBwPPqt2izEqF_YijI7mB40ENojnx9vqL8uykUC_W-yxzZzQgf7TMF-4fdbvdYmK5FyzAORJM2YVWjJOzFJl3RFMi0NQFmCxdfp1EMxvYbc_gFrsmjiz2vccxV9w3szOrMdA/s3264/20231225_134429.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpH-6cZERgJYwPFFSHbCQta_DUwYuTMIFXFQ2r5yjG0spHWzJclw6QhwjaBwPPqt2izEqF_YijI7mB40ENojnx9vqL8uykUC_W-yxzZzQgf7TMF-4fdbvdYmK5FyzAORJM2YVWjJOzFJl3RFMi0NQFmCxdfp1EMxvYbc_gFrsmjiz2vccxV9w3szOrMdA/s320/20231225_134429.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My darling wife, Christine, got this Brook long sleeve tech as a freebie when she ordered Brooks tights a few years ago</td></tr></tbody></table><div>It was a very low key Christmas for us. Christine got me a robe and slippers and I got her some kitchen utensils that she had wanted (spaghetti fork, spaghetti tongs and 2 turkey lifters) and a ring from Super Jewelers.</div><div><br /></div><div>Tuesday, 12/26/2023</div><div>7:18 hours sleep, 5416 steps, 41/93 avg/max HR, 171.0 pounds, 5 floors climbed</div><div>Walk: 1.65 miles, 21:15, 12:52 pace, 20 feet total ascent, 87/97 avg/max HR, 112/198 avg/max cadence, 37F, 87% RH, 6 mph SE wind, wind chill 33F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 368.69 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10434646383" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was back to a run or a run in the dark this morning. It was a walk day after 4 run days. I got out for a brisk a bit after 6 AM on the usual "Out to Ling Rd" route. My splits were 12:46 and 13:01 over the last 0.65 mile.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQBV-lBnuZaPImVak7SCtxgHfnzOFK3NHMsl486j6GEh29mlE8jOGcVXORLXvoPPFf_06VaNY-PCSh4LFRPqgWiOpBOSZsjZLZ3A_YOZ9JjJ6oAdW5njo40yNfb9HdJtMRO3-XMQo-mMm0YFUkgavXM7o22xRgxmKjlv66VUa7RdZx_g-fSPaEi_fTd0/s3264/20231226_061839%20(1).jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQBV-lBnuZaPImVak7SCtxgHfnzOFK3NHMsl486j6GEh29mlE8jOGcVXORLXvoPPFf_06VaNY-PCSh4LFRPqgWiOpBOSZsjZLZ3A_YOZ9JjJ6oAdW5njo40yNfb9HdJtMRO3-XMQo-mMm0YFUkgavXM7o22xRgxmKjlv66VUa7RdZx_g-fSPaEi_fTd0/s320/20231226_061839%20(1).jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">I wore my Christmas lights on a walk on the day after Christmas</td></tr></tbody></table><div><br /></div><div>Wednesday, 12/27/2023</div><div>7:25 hours sleep, 7652 steps, 40/135 avg/max HR, 170.8 pounds, 17 floors climbed</div><div>Run: 4.45 miles, 39:51, 8:57 pace, 62 feet total ascent, 126/141 avg/max HR, 157/165 avg/max cadence 48F, 93% RH, 8 mph SE wind, wind chill 45F, cloudy</div><center><div class="strava-embed-placeholder" data-embed-id="10444167621" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Shoes: blue Brooks Glycerin GTS20 - 493.43 miles</div><div>It was 48F when I stepped outside so I wore shorts, a long sleeve, light gloves and no hat. It's December 27th but winter has barely shown its face this winter. I set up a really easy pace on my usual "Out by the pier and around" route. I felt a bit sluggish so I didn't push. I didn't stop for any tiny walks but I wanted to. My splits were 9:20, 8:53, 8:49, 8:56 and 8:38 over the last 0.45 mile.</div><div><br /></div><div>Thursday, 12/28/2023</div><div>8:23 hours sleep, 11922 steps, 40/137 avg/max HR, 170.1 pounds, 16 floors climbed</div><div>Run: 4.76 miles, 41:20, 8:41 pace, 67 feet total ascent, 125/140 avg/max HR, 158/168 avg/max cadene, 45F, 87% RH, calm, foggy</div><div>Shoes: blue Brooks Glycerin GTS20 - 498.19 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10449831765" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was foggy when I stepped out for my usual run on my usual "Out by the pier and around" route. I saw little bitty particles in my headlamp which was kind of cool. It was very quiet as I ran at my usual nice and easy pace. My splits were 9:02, 8:38, 8:41, 8:45 and 8:14 over the last 0.76 mile.</div><div><br /></div><div>Friday, 12/292023</div><div>8:31 hours sleep, 9182 steps, 39/142 avg/max HR, 169.4 pounds, 18 floors climbed</div><div>Run: 5.55 miles, 49:50, 8:58 pace, 107 feet total ascent, 127/148 avg/max HR, 157/168 avg/max cadence, 45F, 81% RH, 6 mph W wind, wind chill 42F, light drizzle</div><div>Shoes: blue Brooks Glycerin GTS20 - 503.74 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10455938036" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was drizzling when I stepped outside. But ... it was a run day so I got going. I needed a bit over 5 to get over 100 running miles for December (and the third month in a row) so I chose to run my "Out by the pier and to Mann Rd" route. I set up a nice and easy pace like usual. My body wanted me to stop but I persisted. Yes, I got a bit damp. The longer you're out in a drizzle the more you get wet, lol. My splits were 9:24, 9:00, 9:03, 8:56, 8:49 and 8:24 over the last 0.55 mile.</div><div><br /></div><div>Saturday, 12/30/2023</div><div>9:22 hours, sleep, 5457 steps, 41/102 avg/max HR, 171.2 pounds, 5 floors climbed</div><div>Walk: 1.65 miles, 21:41, 13:08 pace, 20 feet total ascent, 84/101 avg/max HR, 118/202 avg/max cadence, 34F, 86% RH, 10 mph N wind, wind chill 26F, overcast</div><div>Shoes: blue Brooks Launch GTS8 - 370.34 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10462174356" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was a bit tired ... probably because I didn't get to sleep until after 11:30 PM because I watched a couple episodes of Star Trek Enterprise off of our new Tablo. I was awake at 5:30 AM. I tried to go back to sleep but gave up at 6 AM. I got out a bit before 9 AM. I was a bit tired so I opted for a brisk walk. It was a bit above freezing so I wore my winter usual garments. My splits were 13:28 and 12:38 over the last 0.65 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-56263931145566782602023-12-17T17:07:00.011-05:002024-01-06T15:38:05.084-05:00Sunday, 12/17/2023 to Saturday, 12/23/2023I walked twice this week, 4.0 miles.<div>I ran 5 times this week, 27.46 miles.</div><div><div>I didn't bike this week.</div><div>I took 65,058 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1271 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/16). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/17/2023</div></div><div>8:16 hours sleep, 7529 steps, 41/142 avg/max HR, 169.2 pounds, 22 floors climbed</div><div>Run: 4.45 miles, 38:24, 8:37 pace, 65 feet total ascent, 128/145 avg/max HR, 159/170 avg/max cadence, 48F, 62% RH, 14 mph S wind, wind chill 43F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10395114400" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out on my usual route at what I thought was a bit slow pace (it wasn't). I had on shorts and my Brooks 1/4 zip long sleeve pullover. I could have definitely gone with a long sleeve tech instead. I probably could have gone longer but I was a bit tired so I made the turn to cur it to my "Out by the pier and around" route. My splits were 9:05, 8:34, 8:29, 8:34 and 8:10 over the last 0.45 mile.</div><div>The Bills playoff charge continued when they pounced on the Dallas Cowboy at home and came away with a yawner, 31-10 to improve their record to 8-6.</div><div><br /></div><div>Monday, 12/18/2023</div><div>7:12 hours sleep, 7538 steps, 44/100 avg/max HR, 170.5 pounds, 8 floors climbed</div><div>Walk: 2.35 miles, 31:14, 13:17 pace, 20 feet total ascent, 95/121 avg/max HR, 122/138 avg/max cadence, 44F, 82% RH, 14 mph W win, wind chill 38F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - miles</div><center><div class="strava-embed-placeholder" data-embed-id="10400965635" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was up and out to work early for 2 hours before I left at 9 AM to take out my oldest son, Michael, to see his doctor in Newark. I stopped at Durand Eastman Park on the way back for a nice walk on the path and also on the beach to watch the small waves on Lake Ontario ... so peaceful. My splits were 13:09, 13:16 and 13:47 over the last 0.35 mile.</div><div><br /></div><div>Tuesday, 12/19/2023</div><div>9:04 hours sleep, 11962 steps, 40/135 avg/max HR, 170.9 pounds, 6 floors climbed</div><div>Run: 4.55 miles, 41:48, 9:11 pace, 53 feet total ascent, 128/140 avg/max HR, 156/165 avg/max cadence, 28F, 80% RH 16 mph NW wind, wind chill 17F, light snow</div><div>Shoes: blue Salomon SpeedCross 4 - 260.08 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10404069059" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had snowed overnight. It looked to be less than an inch when I looked outside from the front bedroom window. I thought about a walk but I'm stubborn so I stuck to my initial idea of a run. I put on my Salomon SpeedCross 4 trail shoes which was a bit of overkill but I would rather have more traction than not enough. I set up a really nice and easy pace and set out on my rarely used "Out by the pier" which kept me off the road as much as possible. The NW wind bit into me when I ran into it ... brr! My splits were 9:31, 9:14, 9:23, 8:56 and 8:23 over the last 0.55 mile. </div><div><br /></div><div>Wednesday, 12/20/2023</div><div>6:52 hours sleep, 8815 steps, 41/137 avg/max HR, 171.4 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 38:39, 8:41 pace, 68 feet total ascent, 126/140 avg/max HR, 160/170 avg/max cadence, 28F, 74% RH, 9 mph SW wind, wind chill 20F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 465.06 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10409229977" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me it was 24F when she woke me at 5:20 AM. But ... it was a run day so I did what I have done lots (and lots) of times before .. I got up, set the coffee up, got dressed (a bit overdressed) and got out there. I set up a nice and easy pace like lots (and lots) of times before on my usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park and on the Secret Sidewalk but I avoided it or just ran carefully through it. No worries. My splits were 8:54, 8:41, 8:41, 8:39 and 8:13 over the last 0.45 mile.</div><div><br /></div><div>Thursday, 12/21/2023</div><div>6:44 hours sleep, 6268 steps, 41/106 avg/max HR, 171.6 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 23:37, 13:30 pace, 17 feet total ascent, 91/104 avg/max HR, 110 avg cadence, 34F, 75% RH, 13 mph ENE wind, wind chill 25F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 367.04 shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10414182792" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I remember Alexa told me that it was 34F at 5:20 AM. I closed my eyes and woke back up at 6:06 AM ... so it was either run during lunch or get out for a walk. I chose to get up and get out for a walk. It was windy so I set up a brisk walk so I could get warm. I had a slight pain in my left Achilles for a bit that went away ... eventually. My splits were 13:31 and 13:29 over the last 0.65 mile.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitWp1eCWhvxT7pVpvn7bkOnKu0pvg7OyvhAJFIFftXjqRC3rTyLeM6iV3gaSGl0-a4lQW91e9ZJ5NOCxy184F4EVxpZ6zg9PvhjFYf3AUf9J_nCqH9of7PzfVTwbBehTmHP3yWCPv5wi5sy6VAWnSJelVy34Hy1olmBjmdf03dLUo3kxaHp277NXABaL8/s636/FB_IMG_1703009135762.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="423" data-original-width="636" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitWp1eCWhvxT7pVpvn7bkOnKu0pvg7OyvhAJFIFftXjqRC3rTyLeM6iV3gaSGl0-a4lQW91e9ZJ5NOCxy184F4EVxpZ6zg9PvhjFYf3AUf9J_nCqH9of7PzfVTwbBehTmHP3yWCPv5wi5sy6VAWnSJelVy34Hy1olmBjmdf03dLUo3kxaHp277NXABaL8/s320/FB_IMG_1703009135762.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span> Winter Solstice, baby!</span><br /></td></tr></tbody></table><div>Friday 12/22/2023</div><div>9:27 hours sleep, 8397 steps, 40/137 avg/max HR, 170.4 pounds, 4 floors climbed</div><div>Run: 5.55 miles, 48:21, 8:43 pace, 100 feet total ascent, 127/140 avg/max HR, 160/169 avg/max cadence, 23F, 79% RH, 3 mph SE wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 470.61 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10419418575" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me that it was 21F at 5:20 AM. It was a run day regardless. It was colder but calm this morning when I stepped outside. I set up a nice and easy pace on my usual route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I stretched it to the "Out by the pier and to Mann Rd" route. My splits were 9:04, 8:49, 8:43, 8;35, 8:34 and 8:19 over the last 0.55 mile. Negative splits is a nice way to start a Friday!</div><div><br /></div><div>Saturday, 12/23/2023</div><div>8:24 hours sleep, 14449 steps, 40/140 avg/max HR, 168.7 pounds, 28 floors climbed</div><div>Run: 8.46 miles, 1:14:47, 8:50 pace, 115 feet total ascent, 131/145 avg/max HR, 158/171 avg/max cadence, 37F, 81% RH, calm, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 479.07 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10424957079" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was up at 6AM, puttered around a bit ... but it was a run day so I got up, set the coffee up, got dressed and got out there. I wanted to do a long run so I set out like usual on my usual route and then pushed past Greenleaf Rd to Beach Ave to Edgemere Drive and to Island Cottage. I came back on the LOSP Trail to make a new :Out by the pier, to Island Cottage and around" route. I did slow down a bit once I got past 10K. My splits were 9:10, 8:44, 8:49, 8:49, 8:43, 8:38, 8:55, 9:04 and 8:33 over the last 0.46 mile.</div><div>The Bills overcame a slow start (0-10) to the Chargers out in CA, crawled back to take a 14-10 HT lead, loss the lead (21-22) and win a nip and tuck battle, 24-22, with a FG with 0:30 left. They were favored by 13 points but the Chargers had been embarrassed the previous week 63-21 and came to play.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-23116723918260230682023-12-10T14:36:00.011-05:002024-01-06T15:38:16.916-05:00Sunday 12/10/2023 to Saturday, 12/16/2023I walked twice this week, 4.30 miles.<div>I ran 5 times this week, 21.53 miles.</div><div><div>I didn't bike this week.</div><div>I took 57,368 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1264 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/9). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/10/2023</div></div><div>8:26 hours sleep, 7761 steps, 48/142 avg/max HR, 171.3 pounds, 20 floors climbed</div><div>Run: 4.45 miles, 39:32, 8:53 pace, 65 feet total ascent, 131/144 avg/max HR, 158/166 avg/max cadence, 46F, 93% RH, 6 mph W wind, wind hill 44F, light rain</div><div>Shoes: blue Brooks Glycerin GTS20 - 436.03 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10358853727" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was raining by the time I got up off the couch to get out for my run. I thought about a walk but I knew that I would get just as wet so I went back inside and changed my attire and shoes. I set up a sluggih yet nice and easy pace. I just wasn't into this run ... but I kept going ... and got it done. My splits were 9:04, 8:49, 8:57, 8:57 and 8:20 over the last 0.45 mile.</div><div><br /></div><div>The Bills won a close one tonight away against the Kansas City Chiefs, 20-17. The Bills were up 17-7, the Chiefs tied it at 17-17 and then Bass kicked a FG to go up 20-17. to The biggest play was when the Chiefs had the winning TD called back due to offensive offsides by a WR. The Chiefs were unhappy but it was obvious, link <a href="https://sports.yahoo.com/bills-playoff-chances-stay-alive-with-a-win-thanks-to-a-controversial-call-on-chiefs-004248706.html" target="_blank">here</a>.</div><div><br /></div><div>Monday, 12/11/2023</div><div>9:24 hours sleep, 13141 steps, 44/138 avg/max HR, 169.7 pounds, 19 floors climbed</div><div>Run: 4.45 miles, 39:30, 8:53 pace, 69 feet total ascent, 126/145 avg/max HR, 158/169 avg/max cadence, 36F, 80% RH, 10 mph W wind, wind chill 29F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 440.48 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10363259639" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... back to the grind of getting up at 5:20 AM. I got out on my usual run on my usual "Out by the pier and around" route at my usual nice and easy pace. What I didn't expect was to be almost hit by a car in our complex while I was running sort of fast with less than 0.1 mile to the end. I stopped with feet to spare and so did the car. I had my Noxgear vest on solid red and my headlamp on for heaven's sake! I yelled "Hey, fucking stop!" and then ran behind the car to totally avoid it. WTF! Anyway ... my splits were 9:03, 9:02, 8:50, 8:50 and 8:20 over the last 0.45 mile. </div><div><br /></div><div>Tuesday, 12/12/2023</div><div>8:34 hours sleep, 7913 steps, 41/117 avg/max HR, 170.2 pounds, 11 floors climbed</div><div>Walk: 2.15 miles, 25:25, 11:50 pace, 48 feet total ascent, 101/124 avg/max HR, 123/209 avg/max cadence, 36F, 64% RH, 14 mph WSW wind, wind chill 27F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 360.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10367887559" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I wanted to get some stuff done before my workday at Ricoh started so I opted for a walk this morning. It was cold and windy so I was glad that I added a long sleeve tech under my usual Brooks 1/4 zip long sleeve pullover. I set up a really brisk walking pace since the wind bit right through me (especially on the way back). I went out on my rarely used "Out to Beach Ave" route to get a bit extra distance in. I set my Noxgear vest on flash and my headlamp with all its lights on ... I had no troubles with cars. My splits were 11:28, 12:09 and 12:01 over the last 0.15 mile.</div><div><br /></div><div>Wednesday, 12/13/2023</div><div>7:24 hours sleep, 11414 steps, 41/137 avg/max HR, 169.6 pounds, 20 floors climbed</div><div>Run: 4.46 miles, 38:47, 8:42 pace, 71 feet total ascent, 127/140 avg/max HR, 160/170 avg/max cadence, 30F, 64% RH, 14 mph WSW wind, wind chill 21F, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 444.94 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10373368659" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was chilly and windy but it was a run day so I got up, set the coffee up, got dressed and got out there. I noticed that my Garmin Venu was at 19% and thought about doing my shorter route but I went with the usual "Out by the pier and around" route ... just a bit faster. The wind bit right through me but I warmed up (I think) after a mle. My Garmin Venu was at 1% when I got done. It survived. My splits were 8:57, 8:36, 8:41, 8:50 and 8:10 over the last 0.46 mile.</div><div><br /></div><div>Thursday, 12/14/2023</div><div>6:42 hours sleep, 7534 steps, 41/136 avg/max HR, 169.6 pounds, 19 floors climbed</div><div>Run: 4.47 miles, 39:22, 8:49 pace, 70 feet total ascent, 124/139 avg/max HR, 158/170 avg/max cadence, 25F, 74% RH, 8 mph SW wind, wind chill 17F, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 449.41 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10378526560" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a bit late because I had to find my Venu (on top of the toaster for some reason). I got out at my usual pace on my usual "Out by the pier and around" route. I was headed up Latta Rd at Valley View Place when I came upon an old guy sweeping up twigs and branches. I stopped and he explained that some kids crashed into his hedge last night around 11:30 PM. I noticed that the stop sign was bent over into almost a half moon (like an sidewides C). I thanked him for sweeping and clearing the snow from his sidewalk since I run on it almost every morning. I hope my headlamp wasn't too bright for him. I continued onward and didn't encounter anyone else. My splits were 9:04, 9:03, 8:33, 8:36 and 8:45 over the last 0.47 mile.</div><div><br /></div><div>Friday, 12/15/2023</div><div>8:27 hours sleep, 8798 steps, 41/100 avg/max HR, 169.6 pounds, 15 floors climbed</div><div>Walk: 2.15 miles, 27:11, 12:38 pace, 46 feet total ascent, 89/104 avg/max HR, 115/194 avg/max cadence, 43F, 70% RH, 17 mph W wind, wind chill 35F, clear</div><div>Shoes: blue Brooks Launch GTS8 - 362.04 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10383399300" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had warmed up overnight to the low 40s and I thought about wearing shorts. It was a walk day so I wore my CW-X tights and Brooks 1/4 zip long sleeve pullover for warmth since it was windy. I pushed to my longer "Out to Beach Ave" route at a brisk pace. My splits were 12:30, 12:42 and 13:18 over the last 0.15 mile.</div><div><br /></div><div>Saturday, 12/16/2023</div><div>7:54 hours sleep, 10807 steps, 40/144 avg/max HR, 167.7 pounds, 15 floors climbed</div><div>Run: 6.75 miles, 57:58, 8:35 pace, 85 feet total ascent, 132/147 avg/max HR, 158/168 avg/max cadence, 43F, 81% RH, 3 mph S wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 456.16 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10389433938" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was above 40F so I wore shorts on a beautiful December morning. I wanted a longer run so I went beyond the end of Beach Ave onto Dewey Ave for a "Out by the pier, to Dewey Ave and around" route. I set up a nice and easy pace but was surprised when I found it was a 8:35 pace. It felt more like a 9:00 pace. My splits were 9:04, 8:43, 8:37, 8;24, 8:23, 8:28 and 8:24 over the last 0.75 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-374449311715516832023-12-03T14:49:00.016-05:002023-12-10T14:22:09.239-05:00Sunday, 12/3/2023 to Saturday, 12/9/2023 - Freezeroo #1I walked 3 times this week, 4.55 miles.<div>I ran 5 times this week, 18.04 miles.</div><div><div>I didn't bike this week.</div><div>I took 57,996 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1257 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 12/2). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 12/3/2023</div></div><div>7:55 hours sleep, 7812 steps, 47/145 avg/max HR, 170.2 pounds, 38 floors climbed</div><div>Run: 4.45 miles, 38:09, 8:34 pace, 72 feet total ascent, 131/148 avg/max HR, 159/181 avg/max cadence, 45F, 87% RH, 5 mph E wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 422.45 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10323498742" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't get out until noon but I said for maybe the thousandth time ... "Runs don't get done by themselves". But I got out. It was above 40F so I wore shorts and the usual Brooks 1/4 long sleeve pullover along with my trusty Brooks beanie. I felt sluggish so it was like pulling teeth when I struck my usual nice and easy pace. But ... I just ran and kept on running when my body tried to tell me to stop like a thousand times. I was surprised when I saw that I ran a 8:34 pace since it felt like a 9:00+ pace. My splits were 8:49, 8:39, 8:42, 8:23 and 7:57 over the last 0.45 mile.</div><div><br /></div><div>Monday, 12/4/2023</div><div>7:26 hours sleep, 9334 steps, 44/94 avg/max HR, 172.1 pounds, 6 floors climbed</div><div>Walk: 1.25 miles, 16:45, 13:22 pace, 7 feet total ascent, 85/97 avg/max HR, 124/136 avg/max cadence, 37F, 75% RH, 15 mph WNW wind, wind chill 29F, overcast</div><div>Shoes: blue Brooks Launch GTS8 - 355.44 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10328867810" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I accidentally deleted my 5:20 AM alarm on Sunday so I was both miffed and a bit more pissed when I woke up at almost 7 AM. I felt a bit off all day until I finally broke out while I was still clocked in on Ricoh's time for 30 minutes to do a brisk 1.25 mile walk around the L3Harris B601 building. My splits were 13:34 and 12:34 over the last 0.25 mile.</div><div><br /></div><div>Tuesday, 12/5/2023</div><div>7:06 hours sleep, 4713 steps, 47/94 avg/max HR, pounds, floors climbed</div><div>Walk: 1.65 miles, 24:41, 14:58 pace, 10 feet total ascent, 78/92 avg/max HR, 118/128 avg/max cadence, 36F, 64% RH, 10 mph WSW wind, wind chill 29F, cloudy</div><div>Shoes: blue Brook Launch GTS8 - 357.09 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10331508078" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt like crap when my Alexa alarm went off at 5:20 AM. I dragged myself out and got a walk done. My splits were 15:23 and 14:18 over the last 0.65 mile.</div><div><br /></div><div>Wednesday, 12/6/2023</div><div>7:14 hours sleep, 11421 steps, 44/140 avg/max HR, 174.5 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 38:46, 8:43 pace, 64 feet total ascent, 129/145 avg/max HR, 160/198 avg/max cadence, A nice 8:43 pace. 30F, 86% RH, 5 mph NW wind, light snow</div><div>Shoes: blue Brooks Glycerin GTS20 - 426.90 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10337022738" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa woke me up at 5:20 AM and told me that it was 30F with light snow ending in 15 minutes. I had felt out of sorts for the past 2 days but today it was back to the grind. Yes, it was a run day so I got up, did the usual, dressed like usual and got out there and did the usual "Out by the pier and around" route. There was a bit of ice on the boardwalk at the Ontario Beach Park. I ran carefully and had no trouble. The NW wind was a bit biting and tried to push me back during mile 3 on Beach Ave. My splits were 9:02, 8:39, 8:48, 8:42 and 7:56 over the last 0.45 mile.</div><div><br /></div><div>Thursday, 12/7/2023</div><div><div>6:54 hours sleep, 10536 steps, 40/131 avg/max HR, 174.7 pounds, 18floors climbed</div></div><div>Run: 4.46 miles, 41:32, 9:19 pace, 61 feet total ascent, 122/134 avg/max HR, 158/202 avg/max cadence, </div><div>30F, 86% RH, 5 mph S wind, light snow</div><div>Shoes: blue Salomon SpeedCross 4 - 255.53 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10342374779" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa woke me up at 5:20 AM and told me that it was 30F with light snow. I had gone to sleep before 9:30 PM last night so I was well rested. It was another run day so I got up, got dressed and got outside. There was about 1" of wet snow that felt a bit slippery when I tested it so I changed to my rarely used Salomon SpeedCross 4 trail shoes. I set up a really careful pace and headedd out. There were a few slippery spots on the boardwalk by the Ontario Beach Park and the unplowed section of Greenleaf Rd before a snowplow came by. I got off the road by 20 feet when it came by. All in all, no worries. My splits were 9:41, 9:19, 9:16, 9:14 and 8:50 over the last 0.46 mile.</div><div><br /></div><div>Friday, 12/8/2023</div><div>8:25 hours sleep, 4501 steps, 42/114 avg/max HR, 173.2 pounds, 9 floors climbed</div><div>Walk: 1.65 miles, 21:36, 13:05 pace, 24 feet total ascent, 101/121 avg/max HR, 123/191 avg/max cadence, 37F, 81% RH, calm, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 358.74 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10347249295" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my usual "Out to Ling Rd" route. It was the usual walk on the day before a race. My splits were 13:18 and 12:46 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 12/9/2023</div><div>9:46 hours sleep, 9679 steps, 41/153 avg/max HR, 172.4 pounds, 11 floors climbed</div><div>Today's race was Freezeroo #1, a 6 race series of various distances that the Greater Rochester Running Club (GRRC) puts on every winter. The race venue was the Northstar Christian Academy on Lyell Ave where it's been held since 2014. The course is an out and back that snakes between buildings, a park, out onto Long Pond Rd and Trolley Blvd. It was a mild December morning so I wore shorts and a short sleeve tech. You gotta love a mild December morning!</div><div>Run: 1.55 miles, 14:08, 9:06 pace, 13 feet total ascent, 123/147 avg/max HR, 153/161 avg/max cadence, 54F, 47% RH, 5 mph S wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 428.45 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10353297139" data-embed-type="activity" data-style="standard"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 3.13 miles, 24:24, 7:47 pace, 16 feet total ascent, 145/156 avg/max HR, 163/223 avg/max cadence, 52F, 50% RH, 3 mph S wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 431.58 miles</div><div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzCvhaqd2xAdzESzbHS23WSSXbiiYuW48I6ON9wxoVie7mUhVHDKCm0RMaQTi4Nth61-WP6SgIMgKVMpeTa8w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw7-9kB7iSU088BsdPei07hEe5cKIu_ZnLitcT6iz0OxdiAy2usLGutyUlArU3Ve_YIfhhYIWAYyubGE4dyem2qv3KXp8UaZkAZcL58gAbv8SgqVLak2MtCbZ3CXp47EvTVPdpGcDD7mfe2Qd7WMObvNMqk7yB0mu_sQm-KUiEh6tu3Ziz5i_4mlL7LkY/s1024/GarminConnect_20231209-103125.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw7-9kB7iSU088BsdPei07hEe5cKIu_ZnLitcT6iz0OxdiAy2usLGutyUlArU3Ve_YIfhhYIWAYyubGE4dyem2qv3KXp8UaZkAZcL58gAbv8SgqVLak2MtCbZ3CXp47EvTVPdpGcDD7mfe2Qd7WMObvNMqk7yB0mu_sQm-KUiEh6tu3Ziz5i_4mlL7LkY/s320/GarminConnect_20231209-103125.jpg" width="320" /></a></div>I met up with a few runners (Joe Ciecieraga, Andy Ciaio and Laura Ciaio) before the race. I got out a really nice and easy warm up run of 1.55 miles at 9:06 pace. I took off my running jacket and settled in for the start. My approach to racing after over 570 races is just to line up and see what happens. And ... we were off! I got up to a quick race pace. My mile 1 split according to "One Mile" Pete was 7:48 ... a bit quick. I slowed a bit and just concentrated on mechanics. The turnaround was at about 12:08. I took a tiny walk in mile 3 and let 3 or 4 runners pass me again. I got back up to speed, held on and passed 1 or 2 of those runners. I was really surprised when I rounded the last turn and saw that the digital timer was just over 24 minutes ... and done officially in 24:25. So ... I ran another fastest 5K of 2023!</div><div>I went inside and had some cookies and a bit of a bagel. I did really well. I was 59th out of 148, 4th out of 11 in my M 65-69 age group. The <a href="http://hourglasstiming.com">hourglasstiming.com</a> overall results <a href="https://hourglassworks.com/results/20231209_FREEZEROO_Overall.pdf" target="_blank">here</a>, age group results <a href="https://hourglassworks.com" target="_blank">here</a>. My splits were 7:39, 7:46, 8:04 and 6:59 over the last 0.13 mile.</div><div><br /></div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-40611708617241685592023-11-26T14:58:00.021-05:002024-01-06T15:38:35.770-05:00Sunday, 11/26/2023 to Saturday, 12/02/2023I walked twice this week, 3.1 miles.<div>I ran 5 times this week, 21.76 miles.</div><div><div>I didn't bike this week.</div><div>I took 59,213 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 6.2 miles) or bike rides (< 20 miles) and then stretch afterwards. A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1250 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/25). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/26/2023</div></div><div>7:07 hours sleep, 7839 steps, 50/139 avg/max HR, 171.8 pounds, 14 floors climbed</div><div>Run: 4.55 miles, 39:36, 8:29 pace, 84 feet total ascent, 129/142 avg/max HR, 157/167 avg/max cadence, 27F, 80% RH, 3 mph SSE wind, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 400.79 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10284671636" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was up earlier than usual on a Sunday since I had made plans to with my oldest son, Michael, to take him grocery shopping at 10 AM. So I was out just before sunrise on my usual "Out by the pier and around" route. I struck up my usual nice and easy pace (that has been a bit quicker of late) and got it done. My splits were 8:53, 8:21, 8:26, 8:25 and 8:09 over the last 0.55 mile.</div><div><br /></div><div>Monday, 11/27/2023</div><div>6:41 hours sleep, 8819 steps, 43/99 avg/max HR, 173.6 pounds, 5 floors climbed</div><div>Walk: 1.65 miles, 20:37, 12:36 pace, 16 feet total ascent, 94/108 avg/max HR, 130 avg cadence, 37F, 75% RH, 12 mph W wind, wind chill 30F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 352.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10289206377" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out at 6 AM for a walk on my usual "Out to Ling Rd" route after 4 running days. It was windy so I threw on a short sleeve tech on my usual clothing. My splits were 12:21 and 12:58 over the last 0.65 mile.</div><div><br /></div><div>Tuesday, 11/28/2023</div><div>6792 steps, 46/130 avg/max HR, 173.6 pounds, 20 floors climbed</div><div>Run: 3.16 miles, 28:59, 9:11 pace, 33 feet total ascent, 122/133 avg/max HR, 157/168 avg/max cadence, 25F, 68% RH, 9 mph WSW wind, wind chill 16F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 403.95 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10294503032" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa woke me up at 5:20 AM. She told me that "Rise and shine" and it was 25F. I groaned but it was a run day so I did the usual stuff, got out there and got it done. I did put more clothing on. I dug out my balaclava and my gym shorts. They helped since the wind chill was in the teens. I started out with a nice and easy pace. I had a slight pain behind my left knee and I made the turn to cut my run short to one mile but it almost went away so I added 2 more miles to get my run to a 5K. Runner logic ... if you can do one mile, you can do three! My splits were 9:43, 9:01, 8:56 and 8:28 over the last 0.16 mile. A mildly painful negative split.</div><div><br /></div><div>Wednesday, 11/29/2023</div><div>6:05 hours sleep, 10419 steps, 41/134 avg/max HR, pounds, 24 floors climbed</div><div>Run: 4.45 miles, 40:10, 9:01 pace, 63 feet total ascent, 125/138 avg/max HR, 160/170 avg/max cadence, 25F, 68% RH, 14 mph WSW wind, wind chill 14F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 408.40 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10300226251" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me that it was 21F. Well ... up and at them! It had snowed a wee bit overnight plus it was windy. I put on an extra long sleeve tech. I got out and did my usual "Out by the pier and around" route. I struck up a careful pace since there was about 1/4 of snow on the ground. There weren't any ice patches (at least that I knew about). My splits were 9:29, 9:00, 9:01, 8:51 and 8:27 over the last 0.45 mile.</div><div><br /></div><div>Thursday, 11/30/2023</div><div>7:23 hours sleep, 10783 steps, 41/129 avg/max HR, 172.0 pounds. 18 floors climbed</div><div>Run: 3.15 miles, 27:51, 8:50 pace, 58 feet total ascent, 124/135 avg/max HR, 159/194 avg/max cadence, 36F, 64% RH, 9 mph SW wind, wind chill 29F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 411.55 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10305576636" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>The forecast had called for warmer temps this morning. It was above freezing and almost felt balmy ... well, almost. I felt a wee bit sluggish for some reason. I opted for my shorter "Out to Clematis St" route since I had work stuff to do right after I punch in at 8 AM. Getting it done! My splits were 9:00, 8:50, 8:46 and 8:09 over the last 0.15 mile.</div><div><br /></div><div>It's the end of November so it's stat time!</div><div>I walked 7 times for 11.57 miles, 1.65 miles/walk in November. I have walked 133 times for 206.8 miles, 1.55 miles/walk so far in 2023.</div><div>I ran 27 times for 117.38 miles, 4.35 miles/run in November. I have run 195 times for 727.05 miles, 3.73 miles/run so far in 2023.</div><div>I ran 3 races in November:</div><div> 11/4 Grocery Run 5K (fastest 5K of 2023), 24:54 Chip, 8:01 pace, 66th/676, 2nd/16 in my M 65-59 age group, 48F, 77% RH, calm, overcast</div><div> 11/18 Bound for the Hounds 6 Hour Ultra, 6 laps for 13.8 miles in 2:20:01, Half marathon in 2:05:50, 39F, 70% RH, calm, sunny</div><div> 11/23 Race with Grace 10K (fastest 10K of 2023), 51:58, 8:13 pace, 106th/315, 3rd/11 in my M 65-69 age group, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy</div><div>I didn't bike in November but I did bike 48 times for 619.12 miles, 12.9 miles/bike in 2023.</div><div>I took 267,099 steps in November and have taken 2,371,868 steps so far in 2023.</div><div><br /></div><div>Friday, 12/1/2023</div><div>7:06 hours sleep, 4013 steps, 42/107 avg/max HR, 172.8 pounds, 11 floors climbed</div><div>Walk: 1.65 miles, 21:26, 12:57 pace, 11 feet total ascent, 87/117 avg/max HR, 121/197 avg/max caadence, 46F, 61% RH, 8 mph SW wind, wind chill 43F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 354.19 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10310644940" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I woke up during the night and heard the dishwasher still running. Huh? I went downstairs and found that the timer was stuck. I advanced and restarted it. I saw that it was 4 AM so I stayed downstairs and babysat it. I knew I wouldn't be able to go back to sleep so I didn't even try. I needed a day off from running (and I was a bit tired) so I got out for a walk on my usual "Out to Ling Rd" route. It was 46F and I opted to wear my usual winter clothing. I could have gotten by with shorts and a long sleeve tech though. My splits were 12:55 and 13:00 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 12/2/2023</div><div>7:20 hours sleep, 10548 steps, 40/140 avg/max HR, 169.2 pounds, 22 floors climbed</div><div>Run: 6.45 miles, 55:55, 8:40 pace, 130/144 avg/max HR, 158/170 avg/max cadence, 45F, 93% RH, 6 mph NNE wind, wind chill 42F, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 418.0 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10316701041" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until 6:30 and puttered around a bit ... but a run doesn't get done by itself so I got up, got dressed, got out and got it done. It was 45F but a bit misty so I put on my winter running gear. I struck up a nice and easy pace as I headed out on my usual route. I decided to stretch it farther and ended up with a "Out by the pier and to Dewey Ave" route. My body wanted me to turn around once I headed up Beach Ave to Dewey Ave but I was stubborn and refused to heed that urging. Boom and done! My splits were 9:06, 8:37, 8:46, 8:40, 8:31, 8:35 and 8:06 over the last 0.45 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-24659491651282898472023-11-19T17:29:00.024-05:002024-01-06T15:38:49.377-05:00Sunday, 11/19/2023 to Saturday, 11/25/2023 - Race with Grace 10KI walked twice this week, 3.32 miles.<div>I ran 6 times this week, 21.74 miles.</div><div><div>I didn't bike this week.</div><div>I took 57,027 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1243 day steak (3 years, 5 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/18). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/19/2023</div></div><div>8:24 hours sleep, 4662 steps, 40/89 avg/max HR, 171.1 pounds, 13 floors climbed</div><div>Walk: 1.65 miles, 22:41, 13:44 pace, 16 feet total ascent, 82/94 avg/max HR, 122/134 avg/max cadence, 34F, 80% RH, 7 mph WSW wind, mostly sunny</div><div>Shoes: blue Brooks Launch GTS8 - 349.22 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10245537380" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got almost 8 hours of sleep but I was still up at 5:14 AM. I got out a bit after 6 AM for a walk on my usual "Out to Ling Rd" route. I didn't think a run after doing a half marathon yesterday would be wise. I set up a brisk pace and got it done. My splits were 13:51 and 13:34 pace.</div><div><br /></div><div>Monday, 11/20/2023</div><div>9:26 hours sleep, 8336 steps, 40/134 avg/max HR, 170.9 pounds, 15 floors climbed</div><div>Run: 4.46 miles, 39:32, 8:52 pace, 67 feet total ascent, 123/138 avg/max HR, 158/218(?) avg/max cadence, 25F, 74% RH, 5 mph N wind, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 375.91 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10250526076" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I groaned when Alexa woke me at 5:20 AM and told me that it was 26F outside. But ... it was a run day at least so I knew I would warm up after a mile or so. But ... first I had to get up, weigh myself, set the coffee, get dressed, get outside and get running. It's mind over matter for the past 3+ years every single day. I set up a really nice and easy pace. I did warm up after a mile and a half but the wind was still cold when I turned into it around Ontario Beach Park. My body wanted me to stop for a tiny walk break but the mind told it "No, you can do this" so I ran and got it done. My splits were 9:17, 9:01, 8:54, 8:40 and 8:02 over the last 0.46 mile. Negative splits were a nice way to start today!</div><div><br /></div><div>Tuesday, 11/21/2023</div><div>7:29 hours sleep, 9925 steps, 40/139 avg/max HR, 170.1 pounds, 21 floors climbed</div><div>Run: 4.45 miles, 39:24, 8:51 pace, 69 feet total ascent, 123/144 avg/max HR, 158/170 avg/max cadence, 28F, 63% RH, 13 ESE wind, wind chill 19F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 380.36 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10256142622" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5GwKyfqnNkZNgbJz3FLTvNIif9cQllXq6I5keC-7IVlkoqoerhJzpOywiqUhdSowO4DrChHBQ5l-mCUNb61_TF_95nlPnbcP7PM2WFxa91ey6Jh706kfZuKBw7onjoOvJ9vIm1_aXlr-JMKggyS_AOvxOPVSm76PqYtQb16wZ4pfnOvExQ-0VphW7cRY/s1024/GarminConnect_20231121-073518.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5GwKyfqnNkZNgbJz3FLTvNIif9cQllXq6I5keC-7IVlkoqoerhJzpOywiqUhdSowO4DrChHBQ5l-mCUNb61_TF_95nlPnbcP7PM2WFxa91ey6Jh706kfZuKBw7onjoOvJ9vIm1_aXlr-JMKggyS_AOvxOPVSm76PqYtQb16wZ4pfnOvExQ-0VphW7cRY/s320/GarminConnect_20231121-073518.jpg" width="320" /></a></div><div>I groaned again when Alexa woke me up at 5:20 AM. Why? She told me that it was 26F outside again. But ... just as yesterday ... it was a run day so I did what I did yesterday ... and got out there. I did put on a short sleeve tech on underneath<span> my Brooks 1/4 zip long sleeve pullover due to the wind. It was coming out of the east which was a bit weird. But ... it didn't stop or hinder ... I got it done with negative splits for the second day in a row: 9:19, 9:12, 8:48, 8:33 and 7:49 over the last 0.45 mile. Boom!</span></div><div><span><br /></span></div><div><span>Wednesday, 11/22/2023</span></div><div><span>7:25 hours sleep, 4586 steps, 40/97 avg/max HR, 172.0 pounds, 8 floors climbed</span></div><div><span>Walk: 1.67 mile, 22:56, 13:45 pace, 14 feet total ascent, 82/91 avg/max HR, 120/193 avg/max cadence, 45F, 93% RH, calm, overcast</span></div><div><span>Shoes: blue Brooks Launch GTS8 - </span>350.89 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10261855272" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I almost always walk on the day before a race so I did today too. I got out for a walk on my usual "Out to Ling Rd" route. It had rained yesterday afternoon and overnight so it was a bit wet. My spits were 13:42 and 13:50 over the last 0.67 mile.</div><div><br /></div><div>Thursday, 11/23/2023</div><div>7:02 hours sleep, 14324 steps, 40/147 avg/max HR, 171.0 pounds, 33 floors climbed</div><div>Run: 0.50 mile, 4:48, 9:36 pace, 7 feet total ascent, 7 feet total ascent, 109/118 avg/max HR, 148/156 avg/max cadence, 39F, 75% RH, 7 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 380.86 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10267972749" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 6.28 miles, 51:08, 8:09 pace, 262 feet total ascent, 137/152 avg/max HR, 160/172 avg/max cadence, 39F, 81% RH, 8 mph SSW wind, wind chill 34F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 387.14 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10268340216" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Today's race was my 12th Race with Grace 10K (9 on the 2.0 course, 1 virtual, and 2 on the new 3.0 course). There was a new non-certified 5K course this year. I was a traditionist and signed up for the 10K like usual. I slept in until 6 AM and got to the race venue around 7:45 AM. I had forgotten my sunglasses (didn't need it) and my water bottle (could've used it). It was kind of warm so I wore shorts and my usual Brooks 1/4 zip long sleeve pullover and Brooks beanie. I wear what works for me ... even if it's the same thing day after day. </div><div>I got out for a little warm up run of 0.5 mile before the main event. The assistant pastor of the Lakeshore Church gave a brief prayer ... and we were off! I got up to my race pace pretty quickly. The 5K runners were a bit faster ... I let them pass me. I settled in and concentrated on just running. This new course has lots of straights where you don't think you're getting anywhere. Finally ... the turn onto Latta Rd ... finish somewhere ahead ... last turn ... and done! </div><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxILy-MvhVn0NdlrtGCqH1zKPrKFF_DVcbS38UaHQYVgkw9L8rImP55pgH3dIeSwSjZC1Y5U-Uc6e26P7TzKg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKv2x0q9avHKIgwK0IxX0Yu_ju_ovOrqBpupKsVuhBzJYnnP9sD5kavkbFB7JPNVy24JCumSbDHcuQxYdwBbWXz144o5jUJdWkrQkl3JZhSp4StWFXTkBk4fsTFEqB36Q2uV5mB9b5jOeligmg8gvenvsrePjapeikGhXLeai3LmVHpo2ruhg-shYQr_Y/s1024/GarminConnect_20231123-100415.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKv2x0q9avHKIgwK0IxX0Yu_ju_ovOrqBpupKsVuhBzJYnnP9sD5kavkbFB7JPNVy24JCumSbDHcuQxYdwBbWXz144o5jUJdWkrQkl3JZhSp4StWFXTkBk4fsTFEqB36Q2uV5mB9b5jOeligmg8gvenvsrePjapeikGhXLeai3LmVHpo2ruhg-shYQr_Y/s320/GarminConnect_20231123-100415.jpg" width="320" /></a></div>I grabbed a bottle of water.and stretched a bit before I headed inside for a bagel. I grabbed 3rd in my age group so I stayed around for a new age group glass.</div><div>I did OK. My chip time was 51:58 (fastest 10K of 2023, 8:13 pace) ... sweet! My runsignup.com results <a href="https://runsignup.com/Race/Results/130270/IndividualResult/spRC?resultSetId=425583#U3068088" target="_blank">here</a>. I was 106th out of 315, 3rd out of 11 in my M 65-69 age group. My splits were 8:21, 8:34, 8:06, 8:23, 7:54, 7:45 and 7:37 over the last 0.18 mile. The inaugural Race with Grace 5K has 254 finishers, results <a href="https://runsignup.com/Race/Results/130270/#resultSetId-425585;perpage:5000" target="_blank">here</a>. </div><div>I headed home and helped my darling wife, Christine, how ever I could with our Thanksgiving supper with sides of mashed potatoes, sweet potatoes, stuffing, and cranberries. Her turkey just fell off the bone when I cut. I did screw up when I threw away the turkey droppings when I cleaned up. Oh well!</div><div>There were other Thanksgiving races today. Yellow Jacket Racing put on the 52nd Turkey Trot. The 4.4 mile race had 1477 finishers, results <a href="https://nmcdn.io/e186d21f8c7946a19faed23c3da2f0da/1d05a75ea5654ed682c58aa6757ee7b5/files/results/2023/Webster44Overallv1.html" target="_blank">here</a>. The 2.5 mile race had 1817 finishers results <a href="https://nmcdn.io/e186d21f8c7946a19faed23c3da2f0da/1d05a75ea5654ed682c58aa6757ee7b5/files/results/2023/Webster25Overall.html" target="_blank">here</a>. The Newark Turkey Day Race had 100 finishers, results <a href="https://runsignup.com/Race/Results/136801#resultSetId-425586;perpage:5000" target="_blank">here</a>. It's a 5 mile race on some streets in and around Newark. I ran my first race here in 2005. I managed to convince my girlfriend (and now wife), Christine, to run this race back in 2009 just after she moved in with me in Rochester. She still tells me that I told her that "there were no hills" in . Well ... there were hills.</div><div>Run: 1.5 miles, 14:42, 9:46 pace, 3 feet total ascent, 119/133 avg/max HR, 148/154 avg/max cadence, 45F, 66% RH, 13 mph W wind, cloudy</div><div>Shoes: Blue Brooks Glycerin GTS20 StealthFit - 1.5 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10271687584" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had bought a new pair of Brooks Glycerin GTS20 StealthFit in size 12.5 (up from my usual size 12) last week. They were on sale at Amazon for 25% off for $120 instead of $160. I got out a really nice and easy test run on them ... oh ... sweetness ... not as tight as my size 12s ... oh ... sweet!!!</div><div><br /></div><div>Friday, 11/24/2023</div><div>6:43 hours sleep, 8084 steps, 41/135 avg/max HR, 169.5 pounds, 18 floors climbed</div><div>Run: 4.55 miles, 41:00, 9:00 pace, 66 feet total ascent, 123/138 avg/max HR, 156/167 avg/max cadence, 32F, 64% RH, 12 mph W wind, wind chill 24F, ice pellets</div><div>Shoes: blue Brooks Glycerin GTS20 - 391.69 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10273551409" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until 6:24 AM and got out around 8 AM. What ... ice pellets were falling! Well ... I shook my head and thought ... at least it's not rain ... and headed out at a nice and easy pace on my usual "Out by the pier and around" route. I thought about heading out onto the pier at the Ontario Beach Park but saw that the waves were crashing onto it. The west wind tried to push me back and the ice pellets stung a wee bit when I ran into the west wind. But ... I got it done. My splits were 9:08, 8:59, 9:10, 9:05 and 8:22 over the last 0.55 mile.</div><div><br /></div><div>Saturday, 11/25/2023</div><div>7:45 hours sleep, 7110 steps, 44/142 avg/max HR, 169.8 pounds, 15 floors climbed</div><div>Run: 4.55 miles, 38:38, 8:29 pace, 66 feet total ascent, 133/147 avg/max HR, 159/170 avg/max cadence, 36F, 60% RH, 12 mph WSW wind, wind chill 28F, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 396.24 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10279614622" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't get out until almost 10 AM but I did get out for my usual run on my usual "Out by the pier and around" route. I set up my usual nice and easy pace. I didn't really think I was going any faster than usual so I was surprised by my 8:29 pace. My splits were 8:44, 8:19, 8:34, 8:36 and 7:58 over the last 0.55 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-68908715776842208252023-11-13T08:04:00.013-05:002024-01-06T15:39:01.856-05:00Sunday, 11/12/2023 to Saturday, 11/18/2023 - Bound for the Hounds 6 Hour UltraI walked twice this week, 3.10 miles.<div>I ran 5 times this week, 31.62 miles.</div><div><div>I didn't bike this week.</div><div>I took 68,991 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use my <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1237 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/11). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/12/2023</div></div><div>9:36 hours sleep, 8229 steps, 41/144 avg/max HR, 169.8 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 38:37, 8:40 pace, 67 feet total ascent, 128/148 avg/max HR, 158/167 avg/max cadence, 37F, 70% RH, 6 mph NNW wind, wind chill 33F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 344.28 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10206348971" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I puttered around like usual on a weekend and got out in the daylight. It was a bit chilly and a bit windy. I found that my Brooks tights had a hole in the crotch so I broke out my oldest pair of CW-X tights that my darling wife, Christine, had bought me many years ago. They still fit and were a bit tighter. (Note: I found that both CW-X tights had a hole in the crotch just one was bigger (the newer one) than the other. I suppose I could throw on a pair of shorts over them in the future.) Anyway ... I set up a nice and easy pace like usual. I did my tried and true "Out by the pier and around" route. My splits were 9:05, 8:30, 8:40, 8:38 and 8:14 over the last 0.45 mile.</div><div><br /></div><div>Monday, 11/13/2023</div><div><div>8:43 hours sleep, 7408 steps, 40/98 avg/max HR, 170.4 pounds, 10 floors climbed</div></div><div>Walk: 1.65 miles, 22:34, 13:40 pace, 10 feet total ascent, 85/100 avg/max HR, 121/130 avg/max cadence, 28F, 86% RH, calm, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 345.92 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10210465598" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me it was 29F outside when she woke me at 5:20 AM. Brr! It was a walk day after 4 run days so I dressed a bit warmer than usual and added a short sleeve tech. I set up a somewhat brisk walking pace. I eventually warmed up except for my hands. I was cold when I got done and did my post workout stretches inside. My splits were 13:38 and 13:44 over the last 0.65 mile. I went inside to do my post-run stretches.</div><div><br /></div><div>I got my flu and COVID-19 shot at Walgreens after work. I elected to get them both in my right arm since I sleep on my left side. I rely on science rather than my "natural immunity" ... cough ... anti-vaxxers ... cough.</div><div><br /></div><div>I watched my Broncos - Bill game on MNF. The Bills sucked but almost won ... until they didn't. The score was 8-15 at half. Then it was 21-15 in the 4th quarter with another Bronos missed PAT. The Bills scored on a 5 yard run by TD ... Bills up 20-21 with 1:55 to go. Well ... the Broncos went slowly down the field aided by a PI on an underthrown ball (which usually get a flag). The Broncos kick a FG to win ... and a miss just to the right!!! ... Yay!!! ... No!!! ... a flag on the Bill for 12 F***ING men on the field (I could hear yelling next door as I yelled too) ... a do-over FG attempt 5 yards closer ... it's good ... Bills lose ... 23-21. An ESPN article, link <a href="https://www.espn.com/nfl/recap/_/gameId/401547537" target="_blank">here</a>.</div><div><br /></div><div>Tuesday, 11/14/2023</div><div>7:57 hours sleep, 7858 steps, 42/144 avg/max HR, 170.1 pounds, 19 floors climbed</div><div>Run: 4.26 miles, 36:26, 8:33 pace, 90 feet total ascent, 131/148 avg/max HR, 158/167 avg/max cadence, 45F, 53% RH, 13 mph NNW win, wind chill 39F, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 348.54 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10217911486" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I cancelled my 5:20 AM alarm before I went to sleep after midnight. I couldn't sleep for a while after the Bills game. Our cat, Nebula, was confused when I didn't do my usual routine around 5:20 AM but let me go back to a broken sleep until 7:20 AM. I did get out for a run on my "Out to Mann Rd and Clematis St" route at noontime. I hiked the pace a bit since I only had 50 minutes. My splits were 8:50, 8:36, 8:50, 8:21 and 7:36 over the last 0.26 mile. I did my post-run stretching inside again.</div><div><br /></div><div>Wednesday, 11/15/2023</div><div>9:29 hours sleep, 10556 steps, 43/141 avg/max HR, 170.5 pounds, 22 floors climbed</div><div>Run: 4.45 miles, 38:49, 8:43 pace, 72 feet total ascent, 128/143 avg/max HR, 161/170 avg/max cadence, 34F, 75% RH, 8 mph SW wind, wind chill 28F, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 352.99 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10222330555" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a bit late for a run on my usual "Out by the pier and around" route. I felt a bit sluggish ... like every step was an effort ... but I was stubborn and kept running. I got it done. My splits were 9:01, 8:43, 8:39, 8:41 and 8:19 over the last 0.45 mile. The wind was out of the SW so the forecast is for it to warm up this afternoon.</div><div><br /></div><div>Thursday, 11/16/2023</div><div><div>9:27 hours sleep, 8330 steps, 39 140avg/max HR, 170.2 pounds, 14 floors climbed</div></div><div>Run: 4.45 miles, 39:12, 8:48 pace, 69 feet total ascent, 131/147 avg/max HR, 157/168 avg/max cadence, 34F, 80% RH, 3 mph WSW wind, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 357.44 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10228010550" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a bit late again for a run on my usual "Out by the pier and around" route. I felt better than yesterday. I set up my usual nice and easy pace like usual. I had a very slight urge to stop and walk but I knew that I could do the run without it so I didn't. Lake Ontario was as calm as a sheet of glass for the second day in a row. My splits were 9:10, 9:00, 8:41, 8:37 and 8:15 over the last 0.45 mile.</div><div><br /></div><div>Friday, 11/17/2023</div><div>7:28 hours sleep, 4006 steps, 40/98 avg/max HR, 170.9 pounds, 9 floors climbed</div><div>Walk: 1.65 miles, 21:52, 13:13 pace, 24 feet total ascent, 89/111 avg/max HR, 122/191 avg/max cadence, 57F, 38% RH, 9 mph SSW wind, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 347.57 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10233339470" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It had warmed up over night so I wore shorts and a long sleeve tech for my walk on my usual "Out to Ling Rd" route. Why a walk? I need to rest up for the Bound for the Hounds 6 Hour Ultra tomorrow morning. Today's splits were 13:16 and 13:09 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 11/18/2023</div><div>9:05 hours sleep, 22604 steps, 39/140 avg/max HR, 171.5 pounds, 36 floors climbed</div><div>Run: 14.01 miles, 2:23:01, 10:12 pace, 221 feet total ascent, 120/141 avg/max HR, 142 avg cadence, 39F, 70% RH, calm, most sunny 🌞</div><div>Shoes: blue Brooks Glycerin GTS20 - 361.58 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10240465457" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzYpV2omu482MuOjY4w4i77I9ZQwf7F_SmqOHIe6jqnCVUmQW7rIWzK5AZ9rWPLfgmGRpQd3BE343RMBwzjQg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>Today's race was the Bound for the Hounds 6 Hour Ultra out in Shortsville NY. I headed out around 7:20 AM and got there a bit after 8 AM. My idea was to do just a half marathon in a sort of relaxed race without lots of runners. I met up with Amy Lord, Tom Butler along with Andy and Laura Ciaio. There were 75 runners of various abilities and was low key. I started out nice and easy. The route was just a 1.15 mile out and back for 2.3 miles per loop on a cinder trail with a few gentle rolling rises with a teddy bear at each end to loop around. Loops 1, 2 and 3 were uneventful. Then I got a bit tired with a few walk breaks. I took a big walk break and talked with Amy Lord on loop 5. That really helped and I easily ran the majority of the that loop and most the last loop to hit my half marathon goal of 13.15 miles at 2:05:50. I was ahead of Andy Ciaio who is a few years younger than me. He and Laura also stopped at about the same time. I had some PB & J squares and cookies, stretched and waited for the personal pizza that I ordered to arrive at noon. I had a couple of pieces and headed home. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ3iesFiLZuyZjOmkKHupX5i4hQldgcO_UBt_43s_GfFrOPanJSNE2bvhhopraZaWS23QJ5s6fLc6TROd7wjMSVlGFuNsZf0qNOGLiFLbvbnTEZXj4gFTAodXsPgCMqo4dW4HrBGuz9R6qPdNFPBvTViSA5AE4vWO5H_bM0LjcZ4MlX-fVmp7_4lXtvs0/s1024/GarminConnect_20231118-122732.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ3iesFiLZuyZjOmkKHupX5i4hQldgcO_UBt_43s_GfFrOPanJSNE2bvhhopraZaWS23QJ5s6fLc6TROd7wjMSVlGFuNsZf0qNOGLiFLbvbnTEZXj4gFTAodXsPgCMqo4dW4HrBGuz9R6qPdNFPBvTViSA5AE4vWO5H_bM0LjcZ4MlX-fVmp7_4lXtvs0/s320/GarminConnect_20231118-122732.jpg" width="320" /></a></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinFgU7227OKJ4_w11ylhuNCPViGfnAE2G1FDK8WURKc7CoQaMnaBue9JOpcXluGPUkWYqyOhDzTFbeVHXayDMVM_BgJ49FJ5jXQWNf74y2ia0JyGSz5y8-ZS1LPcA-Uk_GixY17HsZrjpEiXt2cWbTTYYnCaywo6ZgL03VOJd1esb9hNnHzY31k2hLk3c/s4000/20231118_113313.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinFgU7227OKJ4_w11ylhuNCPViGfnAE2G1FDK8WURKc7CoQaMnaBue9JOpcXluGPUkWYqyOhDzTFbeVHXayDMVM_BgJ49FJ5jXQWNf74y2ia0JyGSz5y8-ZS1LPcA-Uk_GixY17HsZrjpEiXt2cWbTTYYnCaywo6ZgL03VOJd1esb9hNnHzY31k2hLk3c/s320/20231118_113313.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">These cookies had paw prints in them</td></tr></tbody></table><div>I did what I set out to do ... done. My splits were 9:03, 8:49, 9:44, 8:55, 9:59, 9:37, 9:30, 13:07, 9:26, 9:53 and 8:30. I guess I can still run half marathons. I haven't run one since a virtual COVID-19 one back in 2020. Runsignup.com results of 6 loops, 13.8 miles, 2:18:20 - <a href="https://runsignup.com/Race/Results/139556/IndividualResult/bDqf?resultSetId=424597#U3068088" target="_blank">here</a>. The lead runners were all female.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-52189443918410229082023-11-06T07:47:00.010-05:002023-11-15T08:18:44.820-05:00Sunday, 11/5/2023 to Saturday, 11/11/2023I walked once this week, 1.65 miles.<div>I ran 6 times this week, 31.81 miles.</div><div><div>I didn't bike this week.</div><div>I took 62,863 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listen to my <a href="https://shokz.com/products/openmove" target="_blank">Shokz OpenMove bone conduction headphones</a>.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1229 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 11/4). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 11/5/2023</div></div><div>11:06 hours sleep, 9307 steps, 41/139 avg/max HR, 171.8 pounds, 11 floors climbed</div><div>Run: 5.56 miles, 49:28, 8:54 pace, 70 feet elevation gain, 126/145 avg/max HR, 159/197 avg/max cadence, 45F, 81% RH, 5 mph NNW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 313.58 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10164255610" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in a bit to celebrate "Falling Back" one hour. I got out for my run around 6:30. It was lighter out so I didn't need a headlamp. I wanted to go a bit longer so I broke out my "Out on the pier and around" route by heading out on the pier. My splits were 9:04, 9:04, 9:01, 8:57, 8:53 and 8:02 over the last 0.56 mile. </div><div><br /></div><div>Monday 11/6/2023</div><div>8:15 hours sleep, 10285 steps, 43/137 avg/max HR, 171.7 pounds, 19 floors climbed</div><div>Run: 4.45 miles, 39:21, 8:50 pace, 68 feet total ascent, 123/142 avg/max HR, 158/170 avg/max cadence, 36F, 80% RH, calm, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 318.03 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10169874595" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me it was 36F outside when she woke me up at 5:20 AM. Ugh ... but no matter. I attended to the usual stuff plus a few others so I got out a bit late. But ... a ran needed to done so I set up a nice and easy pace and got going. I had the Noxgear Tracer360 ligted vest and headlamp but didn't really need them past mile 2. I ran my usual "Out by the pier and around" route ... nothing unusual ... just 2 dog walkers. My splits were 9:20, 8:48, 8:49, 8:44 and 8:09 over the last 0.45 mile.</div><div><br /></div><div>Tuesday, 11/7/2023</div><div>9:25 hours sleep, 7479 steps, 41/138 avg/max HR, 171.1 pounds, 21 floors climbed</div><div>Run: 4.45 miles, 39:20, 8:50 pace, 67 feet total ascent, 126/142 avg/max HR, 158/168 avg/max </div><div>cadence, 59F, 77% RH, 15 mph W wind, cloudy.</div><div>Shoes: blue Brooks Glycerin GTS20 - 322.48 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10175727278" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was 23F warmer than yesterday morning so I went went with shorts and a long sleeve tech. I thought that the wind would chill me but I could have done a short sleeve tech since it was a warm wind. I set up my usual nice and easy pace and got it done like usual. My splits were 9:17, 8:51, 8:44, 8:45 and 8:14 over the last 0.45 mile.</div><div><br /></div><div>So [POLITICS] ... I was glad that it was a good day across the US for Democrats. Locally, Adam Bello (D) was reelected as Monroe County Executive and the Monroe Country flipped to Democrats. I am not glad the MSM is mainly talking about how some surveys in 5 out of 6 battleground states has Trump leading Biden A YEAR OUT FROM 2024! WTF!!! Who could vote for Trump!!!</div><div><br /></div><div>Wednesday, 11/8/2023</div><div>8:25 hours sleep, 6800 steps, 40/123 avg/max HR, 172.4 pounds, 12 floors climbed</div><div>Walk: 1.65 miles, 20:55, 12:41 pace, 18 feet total ascent, 108/130 avg/max HR, 125/200 avg/max cadence, 34F, 64% RH, 8 mph NW wind, wind chill 28F cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 344.27 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10181843570" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a walk day this morning after 4 running days. It was 25F colder than yesterday morning so I went to my Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie (my go-to winter exercise clothing). The wind bit right through me so I struck up a very brisk walking pace. Brr ... but I got it done. My splits were 12:42 and 12:38 over the last 0.65 mile.</div><div><br /></div><div>Thursday, 11/9/2023</div><div>7:29 hours sleep, 10306 steps, 40/141 avg/max HR, 172.3 pounds, 17 floors climbed</div><div>Run: 5.55 miles, 49:25, 8:54 pace, 83 feet total ascent, 130/148 avg/max HR, 159/170 avg/max cadence, 43F, 81% RH, calm, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 328.03 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10187880331" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was off on vacation today. I thought of sleeping in but Alexa woke me up at 5:20 AM so I got up and do what I do. I got out just a little late and went a little long since I had time. I wore my winter usual gear ... like usual. I struck up a nice and easy pace on my "Out on the pier and around" route. I actually saw 2 ... yes 2 ... runners this morning. My splits were 9:15, 9:02, 8:57, 8:51, 8:43 and 8:22 over the last 0.55 mile. A nice negative split to start the day!</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTooZDahpIpJFpNZIzjCv0h4cSwhjDTj-Kz8YXPGS0qtnoHILOLXAmA5ZGe3mx0JvvSMAohqtfQUMaFEXRH_-BRt9GzfD_zEH6InsDVj_pusD1dw4kQk67DbVDcpWHRfjw8Hbb3f-9HpJ8njB2bdq1dquz3Qx_29LjAyzsfgKSEwUTlkzjyXJjeCtPHio/s3264/20231109_122452.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3264" data-original-width="2448" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTooZDahpIpJFpNZIzjCv0h4cSwhjDTj-Kz8YXPGS0qtnoHILOLXAmA5ZGe3mx0JvvSMAohqtfQUMaFEXRH_-BRt9GzfD_zEH6InsDVj_pusD1dw4kQk67DbVDcpWHRfjw8Hbb3f-9HpJ8njB2bdq1dquz3Qx_29LjAyzsfgKSEwUTlkzjyXJjeCtPHio/s320/20231109_122452.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">It was a bit brisk so no smile, lol.</td></tr></tbody></table><div>I took the day off so I could take my oldest son, Michael, to the cardiologist in Newark. I had seen on Facebook that Linda Forbes Bridgeman, a fellow classmate of NHS 1975, had wanted pictures of the bench for her late husband, Jim Bridgeman, that the Newark DPW had put in the Newark Canal Park. So I sat there, reflected briefly on Newark and life in general, took a selfie and sent it to her on Facebook.</div><div><br /></div><div>Friday, 11/10/2023</div><div>10:33 hours sleep, steps, 41/138 avg/max HR, 170.4 pounds, 20 floors climbed</div><div>Run: 6.25 miles, 55:01, 8:48 pace, 97 feet total ascent, 125/140 avg/max HR, 159/168 avg/max cadence, 43F, 56% RH, 8 mph WSW wind cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 334.28 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10193613588" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was off today on vacation again because L3Harris observed Veteran's Day today. Alexa woke me up at 5:20 AM like usual but I puttered around until I could run in the daylight. I did the usual downstairs and then got out at my usual nice and easy pace on a new "Out on the pier and to Edgemere Drive" route that I figured would be a 10K. It was with a couple parking loops. Done ... time for coffee! My splits were 9:12, 8:51, 8:47, 8:48, 8:44, 8:35 and 8:13 over the last 0.25 mile.</div><div><br /></div><div>Saturday, 11/11/2023</div><div>8760 steps, 44/141 avg/max HR, 169.3 pounds, 22 floors climbed</div><div>Run: 5.55 mile, 48:33, 8:44 pace, 95 feet total ascent, 130/143 avg/max HR, 157/166 avg/max cadence, 39F, 65% RH, 8 mph NNW wind wind chill 34F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 339.83 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10199819025" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I muttered to myself "runs don't get done by themselves", got dressed and got out there. I set up a nice and easy pace like usual. I thought about a 10K but settled for my "Out by the pier and to Mann Rd" route of 5.55 mles. No worries. My splits were 9:00, 8:47, 8:50, 8:42, 8:40 and 8:12 over the last 0.55 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-2707387779072893862023-10-30T06:47:00.021-05:002023-11-19T17:08:43.604-05:00Sunday, 10/29/2023 to Saturday, 11/4/2023 - Grocery Run 5KI walked twice this week, 3.1 miles.<div>I ran 7 times this week, 22.95 miles.</div><div><div>I didn't bike this week.</div><div>I took 59,202 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: I use <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> for runs and walks (backup for the bike). I listened to my <a href="https://www.aftershokz-headphones.com/air/" target="_blank">Shockz Air bone conduction headphones</a> (discontinued on the Shockz website) up until Thursday. I bought a pair of Shokz OpenMove bone conduction headphones at Rochester Running Company on Thursday. I used a $25 gift certificate from placing second in this year's Run Our River 5K series and $10 gift certificate from signing up for the Grocery Run 5K.</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1222 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/29). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 10/29/2023</div></div><div>9:23 hours sleep, 9715 steps, 45/141 avg/max HR, 173.0 pounds, 25 floors climbed</div><div>Run: 5.55 miles, 47:27, 8:32 pace, 105 feet total ascent, 135/150 avg/max HR, 161/171 avg/max cadence, 45F, 81% RH, 12 mph E wind, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 289.62 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10125502926" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My running spreadsheet told me that I needed 4.93 miles to get to 100 running miles for October so I knew I was going out for at least 5 miles. I did wait a bit until it stopped raining though. I set up a nice and easy pace on my usual "Out by the pier and to Mann Rd" route. I only saw another runner on the entire route. I got it done with these splits: 8:47, 8:44, 8:37, 8:22, 8:32 and 7:59 over the last 0.55 mile. Boom ... over 100 running mile for October. I haven't been over 100 running miles since February.</div><div><br /></div><div>Monday, 10/30/2023</div><div><div>8:41 hours sleep, 7064 steps, 45/98 avg/max HR, 175.2 pounds, 13 floors climbed</div></div><div>Walk: 1.66 miles, 21:09, 12:43 pace, 20 feet total ascent, 92/107 avg/max HR, 125/197 avg/max cadence, 46F, 87% RH, 10 mph N wind, light rain</div><div>Shoes: blue Brooks Launch GTS8 - 340.97 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10129586262" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was raining when I looked outside but I wasn't going to wait until it stopped. So I went downstairs set the coffee timer, weighed myself, got dressed and got out there before I could change my mind. I set up a brisk pace because it was a bit raw with the light rain and wind. I walked a bit faster once I turned north into the wind. My splits were 12:46 and 12:43 over the last 0.66 mile.</div><div><br /></div><div>Tuesday, 10/31/2023</div><div>8:13 hours sleep, 8857 steps, 41/133 avg/max HR, 177.8 pounds, 18 floors climbed</div><div>Run: 4.55 miles, 40:29, 8:56 pace, 75 feet total ascent, 125/137 avg/max HR, 161/170 avg/max cadence, 36F, 80% RH, 5 mph W wind, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 294.17 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10135261345" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>What is it about eating pasta and gaining weight??? I ate the rest of the leftover pasta for lunch and one helping of the fresh pasta that my darling wife, Christine, made for supper last night. I was up 3.7(!!!) pounds this morning!!! I felt bloated and wanted to stop but I refused to stop on my sluggish "Out by the pier and around" run this morning. It was chilly so I wore my Brooks tights, Brooks 1/4 zip long sleeve pullover and Brooks beanie. I got it done and lost 1.3 pounds due to my run. My splits were 9:15, 8:56, 8:55, 8:55 and 8:18 over the last 0.55 pace. I guess the negative splits helped me lose a bit of the 1.3 pounds.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd1RdsjkBldku-lZti5KiUH1Af1F2P0Fr84CKmEijhTGkxofp08bXa_7JKYozkEfJn8ZfP9KNQ-7Tg8wbdmwD5Oeb9IrPiMxbQIeTi3sLuYDWHoh4Yk1LsiHAXgmE2hdwCZGQ-EU-rDKsn-0D-LU1g3DINUXYKgc4tN_3k8_2nPjndNeGIlM6DM8O-gQs/s599/FB_IMG_1698802205277.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="599" data-original-width="526" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd1RdsjkBldku-lZti5KiUH1Af1F2P0Fr84CKmEijhTGkxofp08bXa_7JKYozkEfJn8ZfP9KNQ-7Tg8wbdmwD5Oeb9IrPiMxbQIeTi3sLuYDWHoh4Yk1LsiHAXgmE2hdwCZGQ-EU-rDKsn-0D-LU1g3DINUXYKgc4tN_3k8_2nPjndNeGIlM6DM8O-gQs/s320/FB_IMG_1698802205277.jpg" width="281" /></a></div>This is from a Facebook post. It shows sunset at the same point on the same day for 12 months. It shows how the sunset moves as the days grow shorter and longer.<br /><div><br /></div><div>It's the end of October so it's stat time!</div><div>I took 8 walks in October for 13.91 miles, 1.74 miles/walk and 126 walks so far in 2023 for 195.23 miles, 1.55 miles/walk.</div><div>I took 1 bike ride in October for 11.53 and 48 bike rides so far in 2023 for 619.12 miles, 12.90 miles/bike.</div><div>I took 24 runs in October for 105.18 miles, 4.38 miles/run and 168 runs so in 2023 for 608.17 miles, 3.62 miles/run.</div><div>I ran 1 race in October.</div><div> 10/21 Scare Brain Cancer Away 5K - 24:55, 7:57 pace, 105th out of 525, 3rd out of 21 in my M 65-69 age group, 51F, 80% RH, 10 mph W wind, overcast</div><div>I took 253,478 steps in October and 2.104,769 steps in 2023 so far.</div><div><br /></div><div>Wednesday, 11/1/2023</div><div><div>8:40 hours sleep, 8858 steps, 41/140 avg/max HR, 175.5 pounds, 17 floors climbed</div></div><div>Run: 4.56 miles, 39:45, 8:44 pace, 83 feet total ascent, 127/143 avg/max HR, 161/173 avg/max cadence, 30F, 93% RH, 9 mph WSW wind, wind chill 23F, light snow</div><div>Shoes: blue Brooks Glycerin GTS20 - 298.73 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10141111292" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Well ... November is coming in like a boss! The sidewalk was wet when I looked out but ... I stepped outside into wind and light snow! I shook my head but I was going to run so I ran. I set up an easy pace like usual. I ran my usual "Out by the pier and around" route. The boardwalk at the Ontario Beach Park was a bit snow covered and seemed a bit slick under my feet. I ran straight and made that I didn't turn as much as possible. No worries! My splits were 9:00, 8:43, 8:51, 8:49 and 7:56 over the last 0.56 mile. </div><div><br /></div><div>Thursday, 11/2/2023</div><div>8:08 hours sleep, 10500 steps, 42/137 avg/max HR, 173.4 pounds, 14 floors climbed</div><div>Run: 4.55 miles 39:58, 8:47 pace, 68 feet total ascent, 127/143 avg/max HR, 161/171 avg/max cadence, 32F, 80% RH, 7 mph WSW wind, wind chill 26F, partly cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 303.28 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10146866609" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Alexa told me that it was 30F when "she" woke me at 5:20 AM. I wanted to burrow down into the covers but I was stubborn so I did the usual thing that I do ... I got out there. Today was a run day on my usual "Out by the pier and around" route. There was no snow or frost this morning so there was no traction issues. I got it done. My splits were 9:03, 8:45, 8:51, 8:51 and 8:09 over the last 0.55 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0HcDs_tUCh7tq3KF7R5r9FFb_qP4P_5Aei056oR0TwSMGE4_b4GuR1rfQha4y9hLyndQAKAc576TCSPSyn0OBs2rL2XPmfNtV4Chl1QfLkKSh4LspzFcj-aMxtT4EGui1yggndgAdL7nHQsQI9eGh5Wv5vjJsew0gffYeO5sbGVlcCoD-JEYUB1hYZMo/s4000/20231102_114312.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0HcDs_tUCh7tq3KF7R5r9FFb_qP4P_5Aei056oR0TwSMGE4_b4GuR1rfQha4y9hLyndQAKAc576TCSPSyn0OBs2rL2XPmfNtV4Chl1QfLkKSh4LspzFcj-aMxtT4EGui1yggndgAdL7nHQsQI9eGh5Wv5vjJsew0gffYeO5sbGVlcCoD-JEYUB1hYZMo/s320/20231102_114312.jpg" width="240" /></a></div><div>I escaped from work for a bit to do a couple of things: early voting and get a new pair of Shokz OpenMove headphones from Rochester Running Company.</div><div><br /></div><div>Friday, 11/3/2023</div><div>8:06 hours sleep, 4997 steps, 41/102 avg/max HR, 173.2 pounds, 10 floors climbed</div><div>Walk: 1.65 miles, 21:26, 12:59 pace, 20 feet elevation gain, 90/106 avg/max HR, 124/200 avg/max cadence, 45F, 42% RH, 12 mph SSW wind, wind chill 39F, cloudy</div><div>Shoes: blue Brooks Launch GTS20 - shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10152143861" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a bit warmer but windier this morning. I had trouble getting my new Shokz Move headphone to sync with my Venu so I synced with my cell phone instead. I struck up a brisk pace to keep warm due to the wind. I saw a guy in dark clothes walking with traffic on Greenleaf Rd and shook my head. I walked on the sidewalk with my Noxgear Tracer360 lighted vest and headlamp. I figure that if someone was going to hit me that they're going to SEE me first. Anyway ... my splits were 12:58 and 13:00 over the last 0.65 mile.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9W_bzQ8dVrWuKp-V1hRqLhzkDwBNYmalGlbLVMSJTuV6uGLYUey8QsMTJEJ3Z_5q8BP7iJlmFp60a0xR5hO6ap2Ij-4t5-mSN99uPrIeTqbSnpM340j5AYG_24bbmWrUdurNXRAnijBRLolw8Bv8TmV7-jCAM5rT2dUwQZMB63oSbuHBbhVtK_SXB7M/s4000/2023-11-02%20Shokz%20OpenMove%20headphones.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3000" data-original-width="4000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9W_bzQ8dVrWuKp-V1hRqLhzkDwBNYmalGlbLVMSJTuV6uGLYUey8QsMTJEJ3Z_5q8BP7iJlmFp60a0xR5hO6ap2Ij-4t5-mSN99uPrIeTqbSnpM340j5AYG_24bbmWrUdurNXRAnijBRLolw8Bv8TmV7-jCAM5rT2dUwQZMB63oSbuHBbhVtK_SXB7M/s320/2023-11-02%20Shokz%20OpenMove%20headphones.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">My old Shokz Air (left ear doesn't work) and my new Shokz OpenMove on the right</td></tr></tbody></table><div>I couldn't get my new Shokz OpenMove headphones to pair with my Venu so I had to listen to Spotify on my phone. I found that my headphones out of the box could find only pair with one device at a time. Well ... I did a bit of digging and found better instructions than the <b><u>crappy and very limited</u></b> ones in the way too tiny type that are in the retail box. I found that you have to turn Multipoint Pairing on! The instructions are <a href="https://userguide.shokz.net/upload/user/20220106/73731db2f8fe791023db9e00e0681265.pdf#:~:text=Press%20and%20hold%20headphones%3A%20the%20Power%2FVolume%20%2B%20Button,headphones%3A%20flashes%20red.%20%2AAudrey%20will%20say%3A%20%E2%80%9CPower%20off%E2%80%9D" target="_blank">here</a>. You can thank me later in case you have Shokz headphones only paired to one device.</div><div><br /></div><div>Saturday, 11/4/2023</div><div>7:06 hours sleep, 9211 steps, 41/146 avg/max HR, 173.7 pounds, 6 floors climbed</div><div>Today's race was my 8th Grocery Run 5K. The race starts at 8 AM so it was still dark when I left just before 7 AM. I got down to the race venue in 20 minutes. The weather conditions were 48F, 77% RH, calm and overcast so I wore shorts, a long sleeve tech and light running gloves. </div><div>Run: 0.55 mile, 5:10, 9:21 pace, 7 feet total ascent, 121/142 avg/max HR, 152/163 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 299.28 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10158029690" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 3.19 miles, 25:00, 7:50 pace, 59 feet total ascent, 138/151 avg/max HR, 161/177 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 302.47 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10158241140" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 1.0 miles, 9:12, 9:10 pace, 0 feet total ascent, 122/135 avg/max HR, 152/161 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 303.47 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10158448965" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I took a 0.55 mile warm up run at 9:21 to get my legs warm. I was a bit parched. I had decided not to carry water so I was a bit concerned. But there was a race to be raced so I lined up and got ready. And ... we were off! I carefully made my way through slower runners and got up to race pace. I tried to concentrate on pumping my arms and taking long strides for most of the race. I took a cup of water at the only aid station just past mile 1. The course is now an out and back. I knew at the turnaround that I was running OK and just had to keep it up. I could see the finish with a 1/2 mile to go. I sped up a bit ... 1/10 mile .. time in the high 24s ...and done in 25:04 gun time! I checked the results and found that I had placed 2n in my M 65-69 age group so I took a 1 mile cool down run at 9:10 pace before I claimed my newest race coffee mug. I had 2 cookies, 1/2 a bagel and a piece of pizza at their always excellent post race food bar before I headed home.</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxXBTjL9pEObE0dfpRx3c7_-IWEv23xBBEsLqse2GoFS236SiZ9DmOoxAL-pRYJWoxi-b-dCoYCSiI7tbwDMQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8mTWV_hyphenhyphen9gXSWzQZtqeBu1tHOOXCJpO1-ovDIyzJ2IdQNT7fzk0YdmYY9ZzwLephYWYShMYzJCoLrptnFngX0YM6STQU1NwQT7iKkij_rZMNUFFeciOQTDTfl2Pm4lZ4M_C_tr2C1bILKRRqvr6bqMoYU9HFnuQXoOkSUTMwJn-a_IKOBWipxd_NoJc/s1024/GarminConnect_20231104-100945.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB8mTWV_hyphenhyphen9gXSWzQZtqeBu1tHOOXCJpO1-ovDIyzJ2IdQNT7fzk0YdmYY9ZzwLephYWYShMYzJCoLrptnFngX0YM6STQU1NwQT7iKkij_rZMNUFFeciOQTDTfl2Pm4lZ4M_C_tr2C1bILKRRqvr6bqMoYU9HFnuQXoOkSUTMwJn-a_IKOBWipxd_NoJc/s320/GarminConnect_20231104-100945.jpg" width="320" /></a></div>I found that my chip time was 24:54 so it was my fastest 5K of 2023 by 1 second. Nice! I was 66th out of 676, 2nd out of 16 in my M 66-69 age group, results <a href="https://runsignup.com/Race/Results/11070/IndividualResult/sCRY?resultSetId=421089#U3068088" target="_blank">here</a>. My splits were 7:57, 7:57, 7:44 and 7:06 at the end. A nice race with negative splits!</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-31077393793606897132023-10-22T11:27:00.015-05:002023-11-05T16:36:54.982-05:00Sunday, 10/22/2023 to Saturday, 10/28/2023I walked once this week, 1.65 miles.<div>I ran 6 times this week, 26.40 miles.</div><div><div>I didn't bike this week.</div><div>I took 52,869 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> (backup for the bike) and <a href="https://www.aftershokz-headphones.com/air/" target="_blank">Shockz Air bone conduction headphones</a> (discontinued on the Shockz website).</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1215 day steak (3 years, 4 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/21). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 10/22/2023</div></div><div>11:03 hours sleep, 7403 steps, 42/140 avg/max HR, 174.7 pounds, 18 floors climbed</div><div>Run: 4.45 miles, 38:49, 8:43 pace, 78 feet elevation gain, 128/144 avg/max HR, 159/170 avg/max cadence, 45F, 66% RH, 15 mph NW wind, wind chill 38F, overcast.</div><div>Shoes: blue Brooks Glycerin GTS20 - 262.21 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10084544083" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I puttered around for quite a bit. I woke up at 6:05 AM and didn't get out until almost 9 AM. But ... "runs don't get done by themselves" ... I muttered to myself. So ... I got up off the couch, got dressed, set the coffee up on timer and got outside. I set up a nice and easy pace on my usual "Out by the pier and around" route. It was windy so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. The wind definitely pushed me back when turned into it. But ... I got it done. My splits were 9:01, 8:36, 8:50, 8:45 and 8:00 over the last 0.45 mile.</div><div><br /></div><div>Monday, 10/23/2023</div><div>8:07 hours sleep, 10004 steps, 41/143 avg/max HR, 175.4 pounds, 16 floors climbed</div><div>Run: 3.15 miles, 27:32, 8:44 pace, 57 feet elevation gain, 131/152 avg/max HR, 159/173 avg/max cadence, 36F, 87% RH, 8 mph W wind, wind chill 30F, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 265.36 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10089089535" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It got down to 36F overnight so I broke out my Brooks tights. It had got down to 65F in our townhouse so I turned on the heat. I decided that it was a run day as I put on my tights, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves. I set up a slow pace to warm up as I ran my usual "Out to Clematis St" route. I sped up a bit once I warmed up. It was just me and the 3 planets (Venus, Mars and Jupiter). My splits were 8:57, 8:49, 8:34 and 7:46 over the last 0.15 mile. A negative split to start the day!</div><div><br /></div><div>Tuesday, 10/24/2023</div><div>8:23 hours sleep, 11007 steps, 46/134 avg/max HR, 173.7 pounds, 22 floors climbed</div><div>Run: 4.45 miles, 39:38, 8:54 pace, 77 feet elevation gain, 125/140 avg/max HR, 158/170 avg/max </div><div>cadence, 45F, 81% RH, 5 mph SW wind, cloudy.</div><div>Shoe: blue Brooks Glycerin GTS20 - 269.81 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10095078383" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't sleep well last night. I woke up at 4:48 AM. I thought about getting out early but didn't. I wanted a run and decided on my "Out by the pier and around" route. I set up an easy pace in the darkness. I saidn "Morning" to the 5 fishermen by California Rollin' II. Got it done. My splits were 9:12, 8:58, 8:53, 8:49 and 8:19 over the last 0.45 mile. Another negative split to start the day!</div><div><br /></div><div>Wednesday, 10/25/2023</div><div>7:49 hours sleep, 6254 steps, 42/92 avg/max HR, 174.3 pounds, 7 floors climbed</div><div>Walk: 1.65 miles, 24:27, 14:49 pace, 14 feet elevation gain, 86/101 avg/max HR, 114/122 avg/max cadence, 66F, 46% RH, 12 mph SW wind, partly cloudy.</div><div>Shoes: blue Brooks Launch GTS8 - 339.31 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10101096789" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Wasn't just 2 mornings ago that I wore tights and all the usual gear for 36F? Well ... this morning I just wore shorts and a short sleeve tech since it was 66F! I set up a really easy pace and just enjoyed the warmth and wind on my usual "Out to Ling Rd" route. My splits were 14:55 and 14:41 over the last 0.65 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga9sr5m_M_yWrEoCC4c4KRuvYvUg48TzaspVhG2sSGNRVZEvOmJIVkR0QqpoYZjsUD5pbwv82acBuiT115Jl46iUcry5q_EtYEA2bG_3iYcLfuI4mFz_6ARdRXx6GeXQKx1TyBZB1A3glCWhQh1oXOPu_R5Eouxr86-VZXuzdY3BIJkHl0fu-b8ws3WOE/s4000/20230928_101701%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga9sr5m_M_yWrEoCC4c4KRuvYvUg48TzaspVhG2sSGNRVZEvOmJIVkR0QqpoYZjsUD5pbwv82acBuiT115Jl46iUcry5q_EtYEA2bG_3iYcLfuI4mFz_6ARdRXx6GeXQKx1TyBZB1A3glCWhQh1oXOPu_R5Eouxr86-VZXuzdY3BIJkHl0fu-b8ws3WOE/s320/20230928_101701%20(1).jpg" width="240" /></a></div>I saw these 2 Tesla's in the L3Harris RTP-B6 parking lot. You need to zoom in but the closest one has a license plate of TMNUS321 and the far one has a license plate of BLSTOFF!<br /><div><br /></div><div>Thursday, 10/26/2023</div><div>7:24 hours sleep, 42/138 steps, 42/138 avg/max HR, 173.7 pounds, 19 floors climbed</div><div>Run: 4.15 miles, 36:42, 8:50 pace, 73 feet elevation gain, 126/140 avg/max HR, 158/170 avg/max cadence, 57F, 88% RH, calm, sprinkles</div><div>Shoes: blue Brooks Glycerin GTS20 - 273.96 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10106949812" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I heard a bit of rain when I woke up at 5:20 AM. I looked outside when I got out of bed at 5:50 AM. There was a light sprinkle and I thought for a second that I could bag my run and get it in later .... but only for a second. I went downstairs, set the coffee, weighed myself, got dressed and got out there. The sprinkles reflected in the glare of my headlamp. I set up a nice and easy pace as I run on my new "Out to Mann Rd and Clematis St" route for a bit of added miles. No worries, no aches (that I want to admit at least). My splits were 9:00, 8:50, 8:59, 8:38 and 8:12 over the last 0.15 mile.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRfqnhTduuLefy5_Ahofo8uBdQwsnpzlPkNRUioOVj6v1NGdVP9Az-YSfSUbsqCEQZzdYTHUTxMrPSfX-coIHSH1XjOOuwbRJyzci-Hrxq84wdETATnRu21ODvMyu_MOZpvNJNJXWvGkvK7vIcvo8QUzrCzqToFJL35vRHzhCMwSnIXjFI1KYSnbFc8AU/s4000/20230926_101356%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="3000" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRfqnhTduuLefy5_Ahofo8uBdQwsnpzlPkNRUioOVj6v1NGdVP9Az-YSfSUbsqCEQZzdYTHUTxMrPSfX-coIHSH1XjOOuwbRJyzci-Hrxq84wdETATnRu21ODvMyu_MOZpvNJNJXWvGkvK7vIcvo8QUzrCzqToFJL35vRHzhCMwSnIXjFI1KYSnbFc8AU/s320/20230926_101356%20(1).jpg" width="240" /></a></div>I mailed back my last NetFlix DVD today. It stopped shipping DVDs after 25 years on 10/1/2023. NetFlix allowed me to keep the last 8 that I received (one of them was broken).<div><br /></div><div>Friday, 10/27/2023</div><div>8:42 hours sleep, 9454 steps, 45/141 avg/max HR, 173.7 pounds, 15 floors climbed</div><div>Run: 4.55 miles, 39:57, 8:46 pace, 69 feet elevation gain, 126/142 avg/max HR, 159/170 avg/max cadence, 64F, 68% RH, 10 mph SW wind, cloudy</div><div>Shoes: blue Brook Glycerin GTS20 - 278.51 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10112424285" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt a bit sluggish this morning. I had stayed up and tried to watch the Bucs-Bills game. I fell asleep when the Bills were ahead 24-10. The Bucs scored in the 4th quarter to get to 24-18 and had a Hail Mary in the end zone fall incomplete. But ... I did the usual and got out for a sluggish run. I got it done with a wee tiny bit of walking when I exited the Secret Sidewalk. My splits were 9:02, 8:49:8:40, 8:57 and 8:07 over the last 0.55 mile.</div><div><br /></div><div>Saturday, 10/28/2023</div><div>6:26 hours sleep, 9003 steps, 43/148 avg/max HR, 175.4 pounds, 15 floors climbed</div><div>Run: 5.55 miles, 47:49, 8:37 pace, 120 feet total ascent, 139/160 avg/max HR, 160/168 avg/max cadence, 66F, 88% RH, 20 mph N wind, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - miles</div><center><div class="strava-embed-placeholder" data-embed-id="10118487110" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I didn't see Roger's post on Bagel Bunch Ruuners about this Kelly's Donut Run in Hilton until just before I went to sleep but I wanted to do it. I was up at 5:20 AM like usual and did my usual Saturday. I didn't start get ready until 6:45 AM so I was a bit rushed and just barely got out to Kelly's Apple Farm & Bakery until just at 7:30 AM. I drove through wind and a bit of rain due to a cold front passing through and I thought "Is this a stupid idea?" and "Did I bring enough running gear?". I only wore shorts and a short sleeve tech plus I only brought a long sleeve tech to change into with no reflectivity or headlamp. Luckily it got light and the rain stopped.</div><div><br /></div><div>There were about 20 or so runners already there. I met up with a guy who turned out to the young'un in my M 65-69 age group, John Benson. And off ... we ran! I ran with the lead group of 5 women for a mile and then dusted them on the turn north out of Hilton. John caught up with me on the turn south at mile 4 so we ran it together. I bought haf a dozen donuts and ate one by the fireplace before I went home. My splits were 9:16, 8:36, 8:23, 8:28, 8:28 and 8:22 over the last 0.55 mile.</div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-34640812581979053032023-10-15T16:10:00.016-05:002023-11-04T15:38:13.224-05:00Sunday, 10/15/2023 to Saturday, 10/21/2023 - Scare Brain Cancer Away 5KI walked 3 times this week, 5.65 miles.<div>I ran 5 times this week, 17.49 miles.</div><div><div>I didn't bike this week.</div><div>I took 65.238 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> (backup for the bike) and <a href="https://www.aftershokz-headphones.com/air/" target="_blank">Shockz Air bone conduction headphones</a> (discontinued on the Shockz website).</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1208 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/14). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 10/15/2023</div></div><div>10:54 hours sleep, 7831 steps, 41/138 avg/max HR, 173.4 pounds, 16 floors climbed</div><div>Run: 4.45 miles, 39:38, 8:56 pace, 63 feet elevation gain, 127/142 avg/max HR, 159/171 avg/max cadence, 48F, 87% RH, 10 mph NNW wind, overcast</div><div>Shoes: blue Brook Glycerin GTS20 - 238.61 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10043563171" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in not once but twice this morning. I woke up around 5:20 AM, read for 30 minutes and then went back to sleep. I woke up again around 7 AM and then back to sleep until 7:50 AM. Our cat, Nebula, was confused, lol. I got up, weighed myself, got dressed, set the time for the coffee and got out there. It was windy and the clouds were weird looking. I set up a nice and easy pace. I set forth on my "Out by the pier and aroound" route. There were about 20 fisherme=n at the inner pier by Bill Gray's. The wind was right in my face when I turned left onto the boardwalk by the pier. I slowed down but kept running forward. I didn't stop ... boom! My splits were 9:12, 8:49, 9:11, 8:50 and 8:18 over the last 0.45 mile.</div><div><br /></div><div>Monday, 10/16/2023</div><div><div>7454 steps, 45/105 avg/max HR, 174.3 pounds, 7 floors climbed</div></div><div>Walk: 2.35 miles, 31:30, 13:24 pace, 6 feet elevation gain, 92/103 avg/max HR, 122/132 avg/max cadence, 54F, 77% RH, 9 mph N wind, overcast</div><div>Shoes: blue Brooks Launch GTS8 - 336.01 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10050996134" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I slept in until around 7 AM instead of getting up at 5:20 AM like usual. I didn't get to sleep until after midnight because I watched the NY Giants - Buffalo Bills game. It was a tense game with the Bills picking up an ugly win, 14-9. The NY Giants had two passes into the endzone in the last 10 seconds including one from the 1 yard line with no time left.</div><div><br /></div><div>So ... I felt out of sorts all day because I hadn't got up and out in the dark at 6 AM. I decided to get out at work (nothing was going on) and walk around the L3Harris B601 parking lot. It was a bit chilly and windy. My splits were 13:29 and 13:23 and 13:14 over the last 0.35 mile.</div><div><br /></div><div>Tuesday, 10/17/2023</div><div>7:48 hours sleep, 14641 steps, 42/139 avg/max HR, 174.8 pounds, 18 floors climbed</div><div>Run: 6.25 miles, 54:54, 8:47 pace, 104 feet elevation gain, 132/142 avg/max HR, 159/169 avg/max cadence, 48F, 87% RH, 6 mph W wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 shoes - 244.86 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10054037934" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a longer run since my digital scale told me that I had gained 3.5 pounds overnight! So ... I ran a nice and easy 10K in the dark. My headlamp was OK when I started but its battery had faded to almost nothing but the time I got done. Luckily my route had streetlights. My splits were 9:07, 8:45, 8:49, 8:43, 8:41, 8;38 and 8:40 over the last 0.25 mile. Oh ... I lost 1.5 pounds in sweat.</div><div><br /></div><div>Wednesday, 10/18/2023</div><div>8:38 hours sleep, 9540 steps, 42/137 avg/max HR, 175.8 pounds, 14 floors climbed</div><div>Run: 3.15 miles, 27:41, 8:47 pace, 63 feet elevation gain, 128/142 avg/max HR, 159/170 avg/max cadence, 50F, 82% RH, 6 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 248.01 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10060278962" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out a few minutes late so I opted for a 5K run on my "Out to Clematis St". My headlamp was fully charged so I had no issues seeing where I ran. My splits were 9:00, 8:54, 8:33 and 8:04 over the last 0.15 mile.</div><div><br /></div><div>Thursday, 10/19/2023</div><div>8:48 hours sleep, 10728 steps, 45/140 avg/max HR, 175.9 pounds, 26 floors climbed</div><div>Walk: 1.65 miles, 22:04, 13:21 pace, 23 feet elevation gain, 76/88 avg/max HR, 125/191 avg/max cadence, 43F, 81% RH, 3 mph SW wind, clear</div><div>Shoes: blue Brooks Glycerin GTS20 - 249.66 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10066106309" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I felt very bloated after a lasagna supper last night so I opted for a walk instead of a run this morning. I set up a brisk pace on my usual "Out to Ling Rd" route. It was chilly and windy so I wore shorts, Brooks 1/4 zip long sleeve pullover, Brooks beanie and heavy running gloves (I had to dig them out). My splits were 13:18 and 13:27 over the last 0.65 mile.</div><div><br /></div><div>Run: 4.46 miles, 38:59, 8:45 pace, 131/145 avg/max HR, 156/165 avg/max cadence, 57F, 63% RH, 8 mph SSW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 254.12 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10068007302" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I decided to get at noon for a rare weekday run in the daylight. I could actually see something! I had a tiny walk break but I had to get done in 50 minutes (6 minutes before I started to run and 2 minutes to walk at the end) so I pressed on. My splits were 8:59, 8:39, 8:43, 8:47 and 8:23 over the last 0.46 mile.</div><div><br /></div><div>Friday, 10/20/2023</div><div>8:34 hours sleep, 6667 steps, 42/91 avg/max HR, 174.6 pounds, 5 floors climbed</div><div>Walk: 1.65 miles, 22:28, 13:37 pace, 8 feet elevation gain, 85/100 avg/max HR, 121/171 avg/max cadence, 57F, 77% RH, 9 mph SSE wind, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 337.66 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10071544187" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a brisk walk on my usual "Out to Ling Rd" route. My splits were 13:35 and 13:40 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 10/21/2024</div><div>9:11 hours sleep, 8377 steps, 41/147 avg/max HR, 12 floors climbed</div><div>Today's race was the Scare Brain Cancer 5K, a Rochester Runner of the Year race, held in East Rochester on my favorite course. I have run this course for 7 SBCA 5Ks and 6 Karknocker 5Ks so I know it well. The weather conditions were ideal: 51F, 80% RH, 10 mph W wind, overcast.</div><div><br /></div><div>I was a bit rushed in the morning, but I got there around 8:20 AM in plenty of time for the 9 AM start. The parking lot was 90% full. A RROY race does bring out the runners! I walked briskly up to get my bib and newest favorite race t-shirt. It was a bit chilly so I changed into a long sleeve tech and heavy running gloves when I got back to the Trax.</div><div><br /></div><div>Run: 0.5 mile, 4:48, 9:31 pace, 19 feet elevation gain, 106/120 avg/max HR, 151/158 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 254.62 shoes</div><center><div class="strava-embed-placeholder" data-embed-id="10077696055" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Run: 3.14 miles, 24:58, 7:57 pace, 39 feet elevation gain, 137/151 avg/max HR, 162/172 avg/max cadence</div><div>Shoes: blue Brooks Glycerin GTS20 - 257.76 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10077907073" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for a 1/2 mile warm up run about 10 minutes before the race. I was a little achy but felt OK. I was met up with Bil Beyerbach and Andy Ciaio before the race. Andy told like he usually does that he will draft off me but ... I usually do that for about 50 yards before he pulls away ... lol. And ... we were off! I started out nice and easy. I held back and just convinced myself that it was only a 5K. Mile 1 passed in 7:59. I could hear the bagpiper at mile 2 about 1/4 mile before I could see him. I knew that the next mile had a few turns. I just gutted them out. Last turn ... I could see the finish ... time under 25(!) ... and done in 24:55 (gun time). I was parched and took several swigs of a pint bottle of water. The SCBA 5K always has a nice spread of food afterward. I ate a 4" turkey sub and took a slice of breakfast pizza for later.</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyYilL1dKMAPBN9qCLPaAzq8hpJyCnXiq6kZBsJP4TjPSLLn5QfI4QtuyN-bOBK0yPP6pwMse4Yvw_potaUew' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0HSL7I2REg_qhz01MxjxQDdtFoj03rtd0Y4e-g2_zFrGguJn93b2EtwYDXw6bYU2pGkMsotZp0MslOJhHpuTU3IMOZh7GsR0N66lcY7xYJHG6XjPArXhavKwyZ5tyYagCiYy25lax8zyePm_WVMR8AYlQkwaVeva6zYk0r1_7xtpFUktyyIV5joB0xvY/s1024/GarminConnect_20231021-100207.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0HSL7I2REg_qhz01MxjxQDdtFoj03rtd0Y4e-g2_zFrGguJn93b2EtwYDXw6bYU2pGkMsotZp0MslOJhHpuTU3IMOZh7GsR0N66lcY7xYJHG6XjPArXhavKwyZ5tyYagCiYy25lax8zyePm_WVMR8AYlQkwaVeva6zYk0r1_7xtpFUktyyIV5joB0xvY/s320/GarminConnect_20231021-100207.jpg" width="320" /></a></div><div>I did pretty well. I was 105th out of 525, 3rd out of 21 in my M 65-69 age group, results <a href="https://runsignup.com/Race/Results/33390/IndividualResult/sQMF?resultSetId=416991#U3068088" target="_blank">here</a>. I got a new favorite SCBA age group glass too. My splits were 7:59, 8:09, 7:44 and 7:37 over the last 0.14 mile. </div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0tag:blogger.com,1999:blog-629214082288779142.post-33151784300815006122023-10-08T12:40:00.013-05:002023-10-15T15:53:35.718-05:00Sunday, 10/8/2023 to Saturday, 8/14/2023I walked 2 times this week, 3.10 miles.<div>I ran 5 times this week, 24.46 miles.</div><div><div>I didn't bike this week.</div><div>I took 57.578 steps this week according to my <a href="https://buy.garmin.com/en-US/US/p/643260/pn/010-02173-11">Garmin Venu</a> smartwatch.</div><div>My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My <a href="https://support.withings.com/hc/en-us/categories/200118207-Smart-Body-Analyzer-WS-50-">Withings WS-50 Smart Body Analyzer</a> scale gives my weight.<br /><br />WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 66-year-old mind but any exercise is good in the end.</div><div><br /></div><div>Walk/Run/Bike electronics: <a href="https://buy.garmin.com/us-US/US/p/643260" target="_blank">Garmin Venu</a> (backup for the bike) and <a href="https://www.aftershokz-headphones.com/air/" target="_blank">Shockz Air bone conduction headphones</a> (discontinued on the Shockz website).</div><div><br /></div><div>Trek Bike electronics: <a href="https://www.garmin.com/en-US/p/621224/pn/010-02060-10" target="_blank">Garmin Edge 530 sensor bundle</a>, <a href="https://www.garmin.com/en-US/p/669024/pn/010-02252-00" target="_blank">Garmin Varia RVR315 rearview radar</a>, <a href="https://www.livall.com/english/product/overview/id/31.html" target="_blank">Livall EVO21 smart helmet</a>, and <a href="https://redshiftsports.com/products/arclight-pedals" target="_blank">Redshiftsports Arclight pedals</a>.</div><div><br /></div><div>BTW, I am on a 1201 day steak (3 years, 3 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/7). There were more than a few days when a mile was all I could walk or limp.</div><div><br /></div><div>Sunday, 10/8/2023</div></div><div>7385 steps, 43/139 avg/max HR, 7:33 hours sleep, 171.9 pounds, 18 floors climbed</div><div>Run: 4.55 miles, 39:47, 8:45 pace, 68 feet elevation gain, 129/140 avg/max HR, 157/167 avg/max cadence, 50F, 76% RH, 16 mph W wind, wind chill 45F, cloudy</div><div>Shoes: blue Brooks Glycerin GTS8 - 214.25 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10000554499" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I had a bit of motivation for a while but I got for my usual "Out by the pier and around" route. It was a bit cooler and windy so I wore a long sleeve tech and light running gloves. I set up a nice and easy pace. I kept the pace and didn't walk when the wind was in my face coming up Greenleaf Rd by the golf course. Boom ... done! My splits were 9:00, 8:40, 8:38, 8:55 and 8:17 over the last 0.55 mile.</div><div><br /></div><div>Monday, 10/9/2023</div><div>4458 steps, 43/102 avg/max HR, 7:08 hours sleep, 173.5 pounds, 10 floors climbed</div><div>Walk: 1.65 miles, 21:19, 12:51 pace, 20 feet elevation gain, 95/119 avg/max HR, 125/193 avg/max cadence, 45F, 76% RH, 8 mph SW wind, wind chill 41F, cloudy</div><div>Shoes: blue Brooks Launch GTS8 - 332.01 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10005256268" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It took a bit to get up some motivation in pre-dawn darkness to get up, set up the coffee, get dressed and get out for a walk. It was a bit chilly and windy so I wore shorts and a heavy long sleeve pullover. I set up a very brisk pace. My splits were 12:55 and 12:45 over the last 0.65 mile.</div><div><br /></div><div>Tuesday, 10/10/2023</div><div>10500 steps, 43/143 avg/max HR, 7:10 hours sleep, 174.2 pounds, 15 floors climbed</div><div>Run: 4.55 miles, 39:26, 8:39 pace, 63 feet elevation gain, 129/145 avg/max HR, 159/168 avg/max cadence, 46F, 87% RH, 6 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 218.80 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10011419444" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I was awake at 4:40 AM so I had plenty of time to get motivated. I got out for my usual "Out by the pier and around" route. No issues, no worries. My splits were 9:02, 8:39, 8:38, 8:36 and 8:09 over the last 0.55 mile. A nice negative split run to start the day!</div><div><br /></div><div>Wednesday, 10/11/2023</div><div>9501 steps, 42/140 avg/max HR, 8:44 hours sleep, 172.7 pounds, 11 floors climbed</div><div>Run: 4.56 miles, 39:44, 8:43 pace, 89 feet elevation gain, 132/147 avg/max HR, 160/171 avg/max cadence, 48F, 87% RH, 10 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 223.36 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10018010269" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>Just my normal run on my normal "Out by the pier and around" route. Nothing new. My splits were 9:05, 8:43, 8:4, 8:42 and 8:12 over the last 0.56 mile.</div><div><br /></div><div>Thursday, 10/12/2023</div><div>9596 steps, 41/145 avg/max HR, 7:04 hours sleep, 171.3 pounds, 14 floors climbed</div><div>Run: 4.55 miles, 0:39:41, 8:43 pace, 67 feet elevation gain, 132/154 avg/max HR, 159/170 avg/max cadence, 48F, 87% RH, 10 mph SW wind, cloudy</div><div>Shoes: blue Brooks Glycerin GTS20 - 227.91 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10024172751" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>I got out for my usual run on my usual "Out by the pier and around" route. I added 5 telephone pickups (I picked up the pace between telephone poles) on Greenleaf Rd on the way back. My splits were 9:06, 8:41, 8:45, 8:41 and 8:08 over the last 0.55 mile. </div><div><br /></div><div>Friday, 10/13/2023</div><div>6432steps, 45/90 avg/max HR, 6:41 hours sleep, 172.3 pounds, 8 floors climbed</div><div>Walk: 1.65 miles, 22:47, 13:49 pace, 5 feet elevation gain, 86/97 avg/max HR, 119/186 avg/max </div><div>cadence, 37F, 93% RH, 7 mph SW wind, wind chill 33F, clear</div><div>Shoe: blue Brooks Launch GTS8 - 333.66 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10029981189" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>It was a bit chilly at 39F (according to Alexa) but with just a little wind. I wore shorts, my Brooks 1/4 zip long sleeve pullover, Brooks beanie and light running gloves. I set up a brisk walking pace and warmed up quite quickly. It was dark, mostly clear with no crickets. My spllts were 13:48 and 13:50 over the last 0.65 mile.</div><div><br /></div><div>Saturday, 10/14/2023</div><div>9706 steps, 43/140 avg/max HR, 9:44 hours sleep, 174.2 pounds, 15 floors climbed</div><div>Run: 6.25 miles, 55:04, 8:48 pace, 101 feet elevation gain, 131/145 avg/max HR, 158/170 avg/max cadence, 48F, 87% RH, 3 mph ENE wind, overcast</div><div>Shoes: blue Brooks Glycerin GTS20 - 234.16 miles</div><center><div class="strava-embed-placeholder" data-embed-id="10036663177" data-embed-type="activity"></div><script src="https://strava-embeds.com/embed.js"></script></center><div>My digital scale said I was up 3.5 pounds(!) so I knew I would be going long. I set out at my usual nice and easy pace. I chose my longer "Out by the pier and to Mann Rd" route and then extended it to get to a 10K. No worries. My splits were 9:14, 8:53, 8:53, 8:41, 8:36, 8:39 and 8:22 over the last 0.25 mile. Oh ... I lost 1.5 pounds in sweat! </div>Doughttp://www.blogger.com/profile/17970744235157866760noreply@blogger.com0