Sunday, 8/28/2022 to Saturday, 9/3/2022 - Karknocker 5K

I walked once this week, 1.5 miles.
I ran 4 times this week, 9.95 miles.
I didn't bike indoors this week.

I biked 3 times this week, 39.91 miles.
I took 38,177 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight from the HealthMate app (it hasn't from Garmin for 3 weeks now).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 795 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/27). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I am fully vaccinated with 2 boosters.

Sunday, 8/28/2022

3977 steps, 40/115 resting/max HR, 8:49 hours sleep, 178.9 pounds, 13 floors climbed

Bike: 15.6 miles, 1:05:22, 14.3/21.3 avg/max mph, 99 feet elevation gain, 101/124 avg/max HR, 27/34 avg/max respiration, 57/74 avg/max cadence, 61F, 94% RH, 3 mph SW wind, partly cloudy

I got out a bit later than usual on my bike for my slightly long than usual "Out to East Manitou Rd and around" route. It was a nice ride.

Monday, 8/29/2022

3820 steps, 44/81 resting/max HR, 8:00 hours sleep, 180.4 pounds, 7 floors climbed

Walk: 1.5 miles, 25:09, 16:48 pace, 9 feet elevation gain, 75/84 avg/max HR, 108/116 avg/max cadence, 68F, 94% RH, 3 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 335.06 miles

I woke up with a headache and upset stomach around 4 AM and couldn't get back to sleep. I knew that life would start to get in the way if I blew off my usual pre-work exercise so I dragged myself up and  out. I chose to do a slow walk on my usual "Out to Ling Rd" route a bit after sunrise. Got it done ... whoopee. My splits were 16:52 and 16:39 over the last 0.5 mile.

Tuesday, 8/30/2022

8008 steps, 42/141 avg/max HR, 7:42 hours sleep, 180.8 pounds, 14 floors climbed

Run: 3.15 miles, 26:52, 8:31 pace, 54 feet elevation gain, 128/143 avg/max HR, 159 avg cadence, 72F, 83% RH, 10 mph SW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 338.21 miles

It's getting tougher to get up around 5:30 AM with it being almost dark. I dragged myself up around 6:10 AM and got out for what turned out to a nice 5K. I certainly didn't think I was running a 8:31 pace. It felt like 8:50 or 9:00 pace. My splits were 8:34, 8:24, 8:35 and 8:28 over the last 0.15 mile.

Wednesday, 8/31/2022

4124 steps, 40/115 resting/max HR, 7:19 hours sleep, 182.2 pounds, 6 floors climbed

Bike: 13.34 miles, 54:15, 14.8/20.5 avg/max mph, 101/121 avg/max HR, 29/39 avg/max respiration, 60/82 avg/max cadence, 61F, 88% RH, 8 mph WSW wind, mostly cloudy

I got out at 6 AM for my usual bike on my usual "Out to East Manito Rd" route. I was halfway done before the sun came up. It was behind clouds on the eastern horizon so no pic today. It was a peaceful ride with the usual walker, runners and bikers.

It's the end of August (the month flew by) so it's stat time!

I walked 7 times in August for 10.66 miles, 1.52 miles/walk and 92 times in 2022 so far for 128.18 miles, 1.39 miles/walk.

I ran 14 times in August for 52.55 miles, 3.75 miles/run and 109 runs in 2022 so far for 382.48 miles, 3.51 miles/run.

I ran 1 race in August. It was the Run Our River 5K on 8/2 in 26:32, 8:26 pace.

I biked 13 times in August for 154.85 miles, 11.91 miles/bike and 54 times in 2022 so far for 709.02 miles, 13.13 miles/bike.

I took 183,192 steps in August and 1,511,952 steps in 2022 so far.

Thursday, 9/1/2022

7036 steps, 41/141 resting;/max HR, 7:48 hours sleep, 182.1 pounds, 13 floors climbed

Run: 3.16 miles, 26:45, 8:29 pace, 55 feet elevation gain, 127/142 avg/max HR, 158/170 avg/max cadence, 55F, 77% RH, 7 mph W wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 341.37 miles

I got out around 6:15 AM for a run on my usual "Out to Clematis St" route. I took a nice sunrise picture on the not-so-secret Secret Sidewalk. My splits were a bit fast: 8:44, 8:22, 8:31 and 8:14 over the last 0.16 mile.

Friday, 9/2/2022

2636 steps, 40/107 resting/max HR, 7:12 hours sleep, 181.6 pounds, 7 floors climbed

Bike: 10.97 miles, 45:07, 14.6/18.0 avg/max mph, 10 feet elevation gain, 99/112 avg/max HR, 26/31 avg/max respiration, 57/87 avg/max cadence, 54F, 88% RH, 7 mph SW wind, clear

I was out on my bike on my usual "Out to East Manitou Rd" route just before 6 AM. I knew all my lights were charged and I needed them. It was very peaceful with few cars, walkers, bicyclists and no runners. My Garmin Edge 530 ran out of juice with a bit more than 3 miles to go. I really have to change my data fields to include the battery level.

Saturday, 9/3/2022

8586 steps, 42/150 resting/max HR, 8:29 hours sleep, 179.0 pounds, 19 floors climbed

Today's race was the 25th annual Karknocker 5K. I have run the Karknocker 5K in 2012, 2014, 2015 and 2017. I have also run this course as the Scare Brain Cancer Away 5K in 2014, 2015, 2016, 2018 and 2019. You can definitely say that I know the course well. I ran my 2nd fastest 5K ever of 20:18 here in 2012. The weather at the KROC airport was 65F, 78% RH, 6 mph SW wind, cloudy. It felt like it was in the mid 70s though.

Run: 0.51 mile, 4:41, 9:21 pace, 14 feet elevation gain, 109/123 avg/max HR, 149/158 avg/max cadence, 

Shoes: Brooks Adrenaline GTS20 grey - 341.88 miles

I got out for a little warm up run just to get the blood in my legs and then just stood around and waited for the start. I've run over 100 5K so I knew what to do and what was ahead.

Run: 3.13 miles, 25:06, 8:01 pace, 41 feet elevation gain, 41 feet elevation gain, 142/152 avg/max HR, 162/169 cadence

Shoes: Brooks Adrenaline GTS20 grey - 345.01 miles

And ... we were off! I tried to hold back and not rabbit at the start. I think I did. I tried to slowly pass not rocket past slower runners. I took a little cup of water at mile 1 and mile 2. I fought the urges to stop and catch my breeze. I knew that the race wouldn't be forever. I turned the last corner and could see the finish in the distance ... which turned out to be farther that it looked. I felt a bit down when I saw the digital clock tick past 25 minutes. And ... done! I was quite out of breath and sucked down some water after I caught my breath.

I did pretty well. It was my fastest 5K of 2022 so far. I finished in 25:07,8:05 pace officially, 39th out of 134, 4th out of 8 in my M 60-64 age group, full results here, my results here. My splits were 7:53, 8:14, 7:58 and 7:35 over the last 0.13 mile. 

Sunday, 8/21/2022 to Saturday, 8/27/2022

I walked twice this week, 3.01 miles.
I ran 3 times this week, 12.25 miles.
I didn't bike indoors this week.
I biked 3 times this week, 34.54 miles.
I took 43,044 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight from the HealthMate app (it hasn't from Garmin for 3 weeks now).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 788 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/20). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I am fully vaccinated with 2 boosters.

 

Sunday, 8/21/2022

7767 steps, 42/141 resting/max HR, 6:22 hours sleep, 20 floors climbed, 180.1 pounds

Run: 4.55 miles, 40:39, 8:56 pace, 65 feet elevation gain, 129/143 avg/max HR, 157/165 avg/max cadence, 68F, 83% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey - 325.86 miles

I want to bike but I felt a light sprinkle when I wheeled my bicycle out. The clouds looked a bit ominious in the west too. So I wheeled the bicycle back inside, changed my clothes a bit and headed back out for a run. I chose my "Out by the pier and around" route from yesterday.. I set up a nice and steady pace. I held it for 99.9% of the run. My splits were 8:58, 8:51, 8:58, 9:04 and 8:40 over the last 0.55 mile.

Bike: 7.97 miles, 41:30, 11.5/23.1 avg/max mph, 67 feet elevation gain, 98/127 avg/max HR, 27/39 avg/max respiration, 52/96 avg/max cadence, 82F, 51% RH, 13 mph SW wind, mostly cloudy

I got out around 2 PM for a bike for a short ride. I found out three things: it ws hotter, windier and that you shouldn't ride a hour after you eat leftover pasta. I made up a short route called "Out to Island Cottage and around". I also found out that I can sweat a lot even while I'm riding my bike.

Monday, 8/22/2022

5140 steps, 41/95 resting/max HR, 6:47 hours sleep, 12 floors climbed, 179.9 pounds

Walk: 1.5 miles, 22:01, 14:40 pace, 4 feet elevation gain, 80/85 avg/max HR, 117 avg cadence, 66F, 94% RH, 6 mph S wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 534.36 miles

It was a real light rain so I took a walk. It was quiet ... no worries.

Tuesday, 8/23/2022

5165 steps, 41/86 resting/max HR, 11 floors climbed, 180.5 pounds

Walk: 1.51 miles, 20:51, 13:51 pace, 3 feet elevation gain, 83/89 avg/max HR, 118/125 avg/max cadence, 66F, 100% RH, 6 mph WSW wind, light rain

Shoes: black Brooks Adrenaline GTS20 - 535.87 miles

It was another rainy morning. I hemmed and hawed between a walk or a run as I stood outside ... my finger pressed the Walk icon and off I went. But ... I still wish I had pressed Run. It was just a real light rain. I did get done before it really started to rain. My splits were 13:54 and 13:47 over the last 0.51 mile.

Wednesday, 8/24/2022

2295 steps, 41/104 resting/max HR, 8:15 hours sleep, 10 floors climbed, 180.2 pounds

Bike: 13.30 miles, 1:06:45, 12.0/21.3 avg/max mph, 48 feet elevation gain, 91/105 avg/max HR, 24/30 avg/max respiration, 58/93 avg/max cadence, 61F, 100% RH, 3 mph SW wind, partly cloudy

It was either a bike or a run today. I mentally flipped a coin and wheeled my bike out at a bit after 6 AM. It was a bit windy and my knees were a bit cranky so my speed was down a bit. The ride was just as peaceful though between the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Thursday, 8/25/2022

10068 steps, 42/140 resting/max HR, 8:23 hours sleep, 180.1 pounds, 11 floors climbed, 180.1 pounds

Run: 3.15 miles, 27:20, 8:40 pace, 61 feet elevation gain, 128/144 avg/max HR, 158/165 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 329.01 miles

I got a good 8 hours of sleep so I woke up at 5 AM. I was up, dressed and out for my run just before 6 AM. It was light enough to not need my Noxgear vest or headlamp yet. I chose my usual "Out to Clematis St" route. I struck up a steady pace and kept it the entire run. Nice! My splits were 8:41, 8:43, 8:36 and 8:44 over the last 0.15 mile.

Friday, 8/26/2022

5259 steps, 42/114 resting/max HR, 7:20 hours sleep, 179.8 pounds, 7 floors cliimbed, 179.8 pounds

Bike: 13.27 miles, 56:55, 14.0/21.0 avg/max mph, 52 feet elevation gain, 95/117 avg/max HR, 26/34 avg/max respiration, 60/110 avg/max cadence, 66F, 94% RH, 5 mph WSW wind, cloudy

I got a bit after 6 AM on my bike for my usual "Out to East Manitou Rd" route. It was the usual ride along the usual ponds (Buck, Long and Cranberry) and Lake Ontario. I saw the usual walkers, runners and bicyclists. It was peaceful and calming like usual. Sweet!

Saturday, 8/27/2022

7350 steps, 41/145 resting/max HR, 7:10 hours sleep, 180.0 pounds, 20 floors climbed, 180.0 pounds

Run: 4.55 miles, 39:47, 8:44 pace, 82 feet elevation gain, 132/147 avg/max HR, 159/167 avg/max cadence, 63F, 94% RH, 3 mph W wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 333.56 miles

I slept in until around 6 AM, puttered around a while and got out for a run around 8 AM. I chose my usual a longer "Out by the pier and around" route. I set up a steady pace and held it the whole way with no walk breaks. My splits were 8:48, 8:41, 8:41, 8:51 and 8:34 over the last 0.55 mile.

Sunday, 8/14/2022 to Saturday, 8/20/2022

I walked once this week, 1.5 miles.
I ran 4 times this week, 15.41 miles.
I didn't bike indoors this week.
I biked 2 times this week, 26.52 miles.
I took 43.248 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight from the HealthMate app (it hasn't from Garmin for 3 weeks now).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 781 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/13). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I am fully vaccinated with 2 boosters.

 

Sunday, 8/14/2022

8465 steps, 43/146 resting/max HR, 8:12 hours sleep, 19 floors climbed, 182.0 pounds

Run: 4.55 miles, 40:19, 8:52 pace, 80 feet elevation gain, 134/150 resting/max HR, 158/208(?) avg/max cadence, 57F, 88% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 308.95 miles

I was awake around 6:15 AM but didn't get out until around 8 AM. It was cooler and sunny like yesterday ... excellent running weather. I set up a nice and easy pace on the same slightly longer "Out by the pier and around" route. I took a teeny tiny walk break on the slight hill on Greenleaf Rd and then powered it home. Running ... I do love it so. My splits were 8:53, 8:40, 8:50, 9:04 and 8:52 over the last 0.55 mile. 

8/15/2022

3113 steps, 44/111 resting/max HR, 6:45 hours sleep, 13 floors climbed, 181.6 pounds

Bike: 13.19 miles, 1:00:25, 39 feet elevation gain, 101/116 avg/max HR, 26/31 avg/max respiration, 57/100 avg/max cadence, 59F, 88% RH, calm, sunny

I was awake at 5:57 AM and knew I wouldn't get back to sleep ... so time to start the time. I was out on my bike on my usual "Out to East Manitou Rd" route just before 6 AM. 

Sunrise above the cloud on the horizon at 6:19 AM

6:12 AM

6:14 AM

6:17 AM

6:17 AM

I stopped at the old Crescent Beach restaurant to watch the sun rise over Lake Ontario. There was a cloud on the horizon right where the sun rose so I was there maybe 10 minutes. A photographer was also there on the beach. The ride was as peaceful as always. What a great way to start the day!

Tuesday, 8/16/2022

8503 steps, 45/141 resting/max HR, 7:49 hours sleep, 15 floors climbed, 182.8 pounds

Run: 3.16 miles, 27:50, 8:49 pace, 57 feet elevation gain, 129/144 avg/max HR, 157168 avg/max cadence, 63F, 88% RH, 3 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 312.11 miles

I thought I heard it rain overnight so I thought I reset my alarm from 5:30 AM to 6 AM. I had a horrible night ... I woke up around 4 AM and struggled to get back to sleep. Anyway ... my alarm still went off at 5:30 AM. So ... I got up, got dressed and got out for a run on my "Out to Clematis St" route. My thighs were achy and wanted me to turn around but I ignored them. The sun was a bit above the horizon when I got to the Secret Sidewalk. An OK run. My splits were 8:54, 8:56, 8:40 and 8:28 over the last 0.16 mile.

Redbox got the Jurassic Park: Dominion DVD today and I had it reserved at the 7-11 on Lake Ave around 9:30 AM. Christine and I watched it ... 4 thumbs up!

Wednesday, 8/17/2022

9338 steps, 43/138 resting/max HR, 9:01 hours sleep, 14 floors climbed

Run: 3.15 miles, 27:43, 8:47 pace, 38 feet elevation gain, 126/141 avg/max HR, 157/168 avg/max cadence, 57F, 94% RH, 6 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 315.26 miles

I got 8 hours of sleep ... wow!!! I got out for a run on my "Out to Stutson St Overlook" route with a side trip to the 7-11 on Lake Ave to take back the Redbox DVD. I did a nice and easy pace. My splits were 8:56, 8:54, 8:35 and 8:31 over the last 0.15 mile. A negative split is a good way to start the day!

Thursday, 8/18/2022

1273 steps, 44/109 resting/max HR, 7:05 hours sleep, 7 floors climbed, 181.0 pounds

Bike: 13.33 miles, 1:01:29, 13.0/21.3 avg/max mph, 50 feet elevation gain, 100/111 avg/max HR, 27/33 avg/max respiration, 62/92 avg/max cadence, 57F, 94% RH, 3 mph SW wind, cloudy

A picture from farther down Edgemere Drive at the end of East Manitou Rd (a dead end about 100 feet from Lake Ontario) 

I got out at 6 AM on my bicycle for my usual "Out to East Manitou Rd" route. I was out 4.5 miles before the sun rose. A peaceful ride with very little traffic.

Friday, 8/19/0222

4879 steps, 42/97 resting/max HR, 7:26 hours sleep, 10 floors climbed, 181.7 pounds

Walk: 1.5 miles, 19;31, 13:00 pace, 11 feet elevation gain, 90/105 avg/max HR, 122 avg cadence, 61F, 82% RH, 8 mph SW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 316.76 miles

I was up at 5:30 AM like usual. I decided to take a walk instead of a run today just change this up. I set a brisk pace and held it. The sunrise looked nice in the east but I couldn't see much of it due to the trees on the Lake Shore Country Club across Greenleaf Rd. My splits were 13:01 and 13:00 over the last 0.5 mile.

Saturday, 8/20/2022

7677 steps, 42/144 resting/max HR, 8:39 hours sleep, 20 floors climbed, 180.7 pounds

Run: 4.55 miles, 39:52, 8:46 pace, 63 feet elevation gain, 131/146 avg/max HR, 158/166 avg/max cadence, 64F, 77% RH, 5 mph SSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 321.31 miles

I forgot to set my alarm for 5:30 AM so I slept until 6:15 AM. I puttered around so I didn't get out until almost 8 AM. I set up a nice and steady pace. I was 1/2 mile out when I realized that I had forgotten my water bottle. I thought to myself ... "I just won't stop so I can get back to my water quicker". So ... I did. I didn't stop on the slight hill at the end of Greenleaf Rd. Yes, I slowed ... but I didn't stop. My splits were 8:48, 8:38, 8:41, 8:55 and 8:45 over the last 0.55 mile.

Sunday, 8/7/2022 to Saturday, 8/13/2022

I walked twice this week, 3.0 miles.

I ran twice this week, 7.8 miles.

I didn't bike indoors this week.

I biked 3 times this week, 38.2 miles.

I took 39,717 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it decides to be on my WiFi ) or that get from the HealthMate app.

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 774 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/6). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 8/7/2022

5118 steps, 43/91 resting/max HR, 10:07 hours sleep, 15 floors climbed, 179.6 pounds

Walk: 1.5 miles, 25:12, 16:48 pace, 26 feet elevation gain, 76/88 avg/max HR, 110/117 avg/max cadence, 82F, 70% RH, 10 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 295.1 miles

I slept in until just past 7 AM. I knew it was warm and muggy so I knew a run wasn't in the offing. I chose a really nice and easy walk. I was sweaty when I got back and went in without any stretches. My splits were 16:53 and 16:35 over the last 0.5 mile. It was around 92F and humid. The "feel like" temp was around 100F all day.

Monday, 8/8/2022

,

5493 steps, 44/99 resting/max HR, 7:58 hours sleep, 6 floors climbed, 180.8 pounds

Bike: 13.38 miles, 1:02:38, 12.8/17.9 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 24/32 avg/max respiration, 55/99 avg/max cadence, 75F, 83% RH, 9 mph SW wind, partly cloudy

I was awake at 5:05 AM and out on my bicycle at 5:59 AM. I was 2 miles into the ride before the sunrise at 6:12 AM. The wind and humidity zapped me on both the out and back of this ride. But ... it's always a good ride no matter what!

Tuesday, 8/9/2022

8907 steps, 47/141 resting/max HR, 16 floors climbed, 182.1 pounds

Run: 3.15 miles, 27:31, 8:44 pace, 61 feet elevation gain, 130/143 avg/max HR, 157/172 avg/max cadence, 66F, 94% RH, 9 mph WNW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 298.25 miles

I was awake at 4:56 AM ... even without an alarm. Whatever ... sleep is overrated. It was a bit cooler but just as humid when I got out around 6 AM. I set up a really nice and easy pace. I didn't take any tiny walk breaks. My splits were 8:53, 8:41, 8:43 and 8:15 over the last 0.15 mile.

I saw this recumbent bicycle hitched to a bike race outside L3Harris RTP-B5. I had never seen one up close.

Wednesday, 8/10/2022

4456 steps, 43/105 resting/max HR, 9:05 hours sleep, 7 floors climbed, 182.8 pounds

Bike: 13.28 miles, 1:00:53, 13.1/19.8 avg/max mph, 92/111 avg/max HR, 25/34 avg/max respiration, 59/84 avg/max cadence, 64F, 88% RH, 3 mph W wind, partly cloudy

A large and imposing hibiscus on Edgemere Drive

I got out around 6 AM for my usual "Out to East Manitou Rd" ride. I got a good sunrise and some flower pictures. A nice ride as always but my knees were a bit cranky.

Thursday, 8/11/2022

6400 steps, 46/93 resting/max HR, 8:31 hours sleep, 8 floors climbed, 182.1 pounds

Walk: 1.5 miles, 20:59, 13:58 pace, 13 feet elevation gain, 85/94 avg/max HR, 118/128 avg/max cadence, 61F, 94% RH, 8 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 299.75 miles

Our double knockout rose are enjoying their second blooming of the season

It was either a walk or a run this morning. I opted for a brisk walk. The sunrise over the Lake Shore Country Club was pretty through the trees. My splits were 13:41 and 14:33 over the last 0.5 mile.

Friday, 8/12/2022

2508 steps, 45/108 resting/max HR, 7:18 hours climbed, 4 floors climbed, 182.4 pounds

Bike: 11.55 miles, 57:53, 12.0/18.5 avg/max mph, 66 feet elevation gain, 91/109 avg/max HR, 24/31 avg/max respiration, 55/79 avg/max cadence, 54F, 88% RH, 8 mph N wind, sunny

I was a bit bloated this morning so it took a bit to get going and out. I didn't feel like a run or a walk so I got out on my bike. It was a bit late so I opted for my shorter "Out to Long Pond Rd and around" route. It was a bit windy so I put on my Brooks jacket (which I really didn't need). I saw Bob Dyjak (and Dan Sillick?) at the corner of Island Cottage and Edgemere (the Char-Broil restaurant). Bob had a distinctive running gait that I can recognize a long ways away.

Saturday, 8/13/2022

6835 steps, 44/143 resting/max HR, 7:43 hours sleep, 10 floors climbed, 183.1 pounds

Run: 4.65 miles, 40:50, 8:46 pace, 80 feet elevation gain, 135/146 avg/max HR, 159/167 avg/max cadence, 52F, 87% RH, 6 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 304.4 miles

I got out around 7 AM for a run on my slightly longer "Out by the pier and around" route. It was cooler and sunny but I still wore shorts and a short sleeve tech. I knew I would warm up. I set up a nice and easy pace. I was a bit uncomfortable but just told myself that I was at a "get it done" pace and told my body to "shut up and run". I didn't take a walk break on the slight hill on Greenleaf Rd. I got it done and was happy about the run. I do like running. My splits were 8:54, 8:40, 8:38, 8:54 and 8:45 over the last 0.65 mile.

Sunday, 7/31/2022 to Saturday, 8/6/2022 - Run Our River 5K - August

I walked once this week, 1.65 miles.

I ran 5 times this week, 18.49 miles.

I didn't bike indoors this week.

I biked 3 times this week, 39.92 miles.

I took 45,046 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it decides to be on my WiFi ).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount. I usually buy my running shoes online or on sale at Fleet Feet.

BTW, I am on a 767 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/30). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/31/2022

7792 steps, 42/145 resting/max HR, 8:01 hours sleep, 23 floors climbed, 179.4 pounds

Run: 4.55 miles, 40:41, 8:56 pace, 71 feet elevation gain, 132/148 resting/max HR, 154/166 avg/max cadence, 64F, 88% RH, 8 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 281.16 miles

I had cereal and some strawberries before I headed out for a run this morning. I had to digest so I didn't get out until a bit after 8 AM. I ran better than yesterday ... I didn't start to poop out until after mile 3. I do believe that I don't like the humidity, lol! My splits were 8:36, 8:32, 8:57, 9:51 and 8:36 over the last 0.55 mile. Still ... it was a better run than yesterday.

It was a sad day today. Bill Russell of the Boston Celtics died at age 88 and Nichelle Nichols who played Uhura of Star Trek died at age 89.

It's the end of the month so it's stat time!

I walked 5 times in July for 7.5 miles, 1.5 miles/walk and 85 walks in 2022 so far for 117.52 miles, 1.38 miles/walk.

I ran 14 times in July for 52.91 miles, 3.78 miles/run and 95 runs in 2022 so far for 329.93 miles, 3.47 miles/run.

I ran one race in July: 7/5 Run Our River 5K - July in 26:17, 8:29 pace, 53rd out of 108, 4th out of in my M 60-69 age group

I biked 13 times in July for 179.97 miles, 13.84 miles/bike and 41 bikes in 2022 so far for 540.7 miles, 13.19 miles/bike.

I took 169,255 steps in July and 1,328,760 steps in 2022 so far.

Monday, 8/1/2022

3829 steps, 45/103 resting/max HR, 10:03 hours sleep, 7 floors climbed, 180.1 pounds

Bike: 13.49 miles, 1:05:15, 12.4/17.7 avg/max mph, 55 feet elevation gain, 93/112 avg/max HR, 24/32 avg/max respiration, 54/72 avg/max cadence, 72F, 78% RH, 9 mph SW wind, sunny

I was on vacation today so I slept in a bit and then puttered out a ride before I headed out on my bike. It was warm, windy and sunny. I took it easy on my "Out to East Manitou Rd" route.

Walk: 1.65 miles, 28:27, 17:15 pace, 44 feet elevation gain, 80/97 resting/max HR, 101 avg cadence, 82F, 51% RH, 9 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 282.81 miles

My darling wife, Christine, and I watched 2 Redbox DVDs that I got last night. The first was The Lost City with Sandra Bullock, Channing Tatum and Daniel Radcliffe. The second was Ghostbusters: Afterlife which was directed by the son, Jason Reitman, of the director, Ivan Reitman, who directed the first 2 Ghostbusters movies. Both movies were good. I took a nice stroll to take them back to the 7-11 on Lake Ave.

Tuesday, 8/2/2022

15110 steps, 42/146 resting/max HR, 7:21 hours sleep, 23 floors climbed, 179.6 pounds

Run: 3.15 miles, 27:14, 8:39 pace, 60 feet elevation gain, 133/146 avg/max HR, 157/165 avg/max cadence, 72F, 88% RH, 10 mph WNW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 285.96 miles

Sheer force of habit got me out. Let's see ... a bike and a walk yesterday ... so I did a run. I set up a nice and easy pace on my usual "Out to Clematis St" route (and back on the Secret Sidewalk). I powered up the gentle Greenleaf Rd hill on the way back without stopping. I did my stretching and went inside. I happened to look at the Run Our River 5K bib from 2021 that was taped to the stairwell wall ... and realized that the Run Our River 5K - August was tonight. Oops ... in 11 hours.  

Run: 3.09 miles, 26:34, 8:36 pace, 10 feet elevation gain, 

Shoes: Brooks Adrenaline GTS20 grey: 289.05 miles

Coming off the Genesee River bridge at mile 1.5

Well ...11 hours passed. I headed down to Corn Hill Landing for another Run Our River 5K. I didn't wam up for obvious reasons. I couldn't get my Shockz headphones to sync with either my cell or Garmin. I could have it bother me but I didn't. I knew that it was only a 5K and that I had run plenty of 5Ks without music before I went to running with music maybe 5 or 6 years ago. So ... I headed out at a really nice and easy race pace. I didn't push to pass and just let the race come to me. I powered up the ramp to the Ford St Bridge for the first time this year. I didn't really push the last 1/2 mile either. I saw the timer hit 26:30 ... and done is 26:34. I hung out for a bit and went home.

I did OK. I finished in 26:32 officially, 69th out of 131, 5th out of 15 in my M 60-69 age group, link here. My splits were 8:39, 8:38, 8:24 and 8:00 over the last 0.09 mile. A negative split to boot!

Wednesday, 8/3/2022

788 steps, 42/106 resting/max HR, 7:42 hours sleep, 2 floors climbed, 178.3 pounds

Bike: 13.09 miles, 1:00:00, 13.1/19.1 avg/max mph, 96/118 avg/max HR, 26/34 avg/max respiration, 58/78 avg/max cadence, 61F, 100% RH, 6 mph SSW wind, sunny

I got out a bit later at 6:30 AM on my usual "Out to East Manitou Rd" route. It was as nice as usual.

Thursday, 8/4/2022

6155 steps, 43/145 resting/max HR, 7:29 hours sleep, 16 floors climbed, 178.7 pounds

Run: 3.15 miles, 27:51, 8:50 pace, 55 feet elevation gain, 133/146 avg/max HR, 156/163 avg/max cadence, 75F, 74% RH, 7 mph WSW wind, cloudy

Shoes: Brooks Launch GTS8 navy: 3.15 miles

I got out a bit before 7 AM for my usual "Out to Clematis St" route run. I set up a nice and steady pace. The air was muggy and I was dripping with sweat by the time I got done. I tried out my new pair of Brooks Launch GTS8 shoes that I bought at Fleet Feet's 18th anniversary sale a few weeks ago for $90. They were OK so I went ahead and bought another pair in yellow from Brooks for $70. I should all set on running shoes for the rest of 2022 at least! My splits were 8:56, 8:48, 8:49 and 8:36 over the last 0.15 mile. 

A seagull gave me the eye. Christine threw it a french fry which was quickly gobbled.

Christine and I went out for brunch at the Pelicans Nest. We sat on their deck on the Genesee River. I ate the crab cake sandwich and Christine had the Reuben sandwich as we split a pitcher of Stella Artois. Tasty!

 

Friday, 8/5/2022

1242 steps, 43/119 resting/max HR, 8:02 hours sleep, 2 floors climbed, 179.2 pounds

Bike: 13.34 miles, 58:25, 13.7/18.0 avg/max mph, 57 feet elevation gain, 72F, 94% RH, 5 mph WSW wind, cloudy

I got out a bit after 7 AM for my usual "Out to East Manitou Rd" route. I turned on both my Edge 530 and Venu since they were at 6% and 10% respectively. My Edge 530 turned off a mile away from the end and the Venu had 3% left when I got done. The Venu also pumped out music to my Shockz headphones. My ride was just as peaceful along the 3 ponds (Buck, Long and Cranberry) and Lake Ontario as always.

A rainbow above Cranberry Pond

Eric Eagan, who lives on Cranberry Pond, took this picture on Friday, August 5th and posted it to Facebook.

Saturday, 8/6/2022

10130 steps, 43/135 resting/max HR, 8:08 hours sleep, 19 floors climbed, 179.8 pounds

Run: 4.55 miles, 44:28, 9:46 pace, 64 feet elevation gain, 128/140 avg/max HR, 148 avg cadence, 72F, 88(!!)% RH, 7 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 293.6 miles

I slept in until 6:45 AM and got out for my slightly longer "Out by the pier and around" run a bit after 8 AM. It wss warm and muggy already when I stepped out. I set up a really nice and easy pace. I was OK until after mile 2. Then ... I lapsed into a run/walk and got it done. I just had no energy. I tried to do my post-run stretches but I could only do a couple before I had to sit down on the concrete in front of our townhouse door. It took about a hour of sitting before I felt normal again.

Sunday, 7/24/2022 to Saturday, 7/30/2022

I walked twice this week, 3.0 miles.

I ran 3 times this week, 11.35 miles.

I didn't bike indoors this week.

I biked 3 times this week, 43.07 miles.

I took 45,205 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it decides to be on my WiFi).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup for the bike) and Shockz Air bone conduction headphones (discontinued on the Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I got them at about a 40% discount.

BTW, I am on a 760 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/23). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/24/2022

3911 steps, 45/122 resting/max HR, 7:38 hours sleep, 9 floors climbed, 182.3  pounds

Bike: 16.32 miles, 1:14:09, 13.2/31.2 avg/max mph, 101/131 avg/max HR, 27/39 avg/max respiration, 55/92 avg/max cadence, 70F, 78% RH, 7 mph S wind, cloudy

I slept in 6:18 AM and got out around 7:30 AM. I hadn't been out on the pier in a long time so I headed that way before I headed out to East Manitou Rd. I missed having a mishap by about 2 seconds on the way back. I was heading back on the LOSP Trail between Dewey Ave and Greenleaf Rd near the bridge when I noticed a fast bike coming toward me. It took me a few seconds to realize that he had entered the bridge on his left side which is really a blind entrance due to some branches and leaves. I wanted to yell "IDIOT!!!" but I couldn't get the words out of my mouth quick enough for him to hear. Yes, you can keep riding fast and cut that corner but what happens if someone (walker, runner or biker) is COMING THE OTHER WAY??? I use the bell on my bicycle a lot when I come toward a blind corner ... I don't to hit someone coming the other way in the wrong lane.

Walk: 1.5 miles, 24:19, 16:12 pace, 3 feet elevation gain, 82/95 avg/max HR, 112 avg cadence, 79F, 74% RH, 13 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey: 263.76 miles

I got out for a sluggish and bloated walk just before dusk. My splits were 16:18 and 16:03 over the last 0.5 mile.

Monday, 7/25/2022

11317 steps, 48/144 resting/max HR, 12 floors climbed, 181.0  pounds

Run: 3.15 miles, 27:38, 8:46 pace, 58 feet elevation gain, 133/158 avg/max HR, 158/165 avg/max cadence, 70F, 88% RH, 9 mph W wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 266.91 miles

I got for my usual 5K on my usual "Out to Clematis St" route. I was happy that I powered through my usual tiny walk break on the way back. My splits were 8:48, 8:42, 8:48 and 8:46 over the last 0.15 mile.

Tuesday, 7/26/2022

4900 steps, 46/94 resting/max HR, 7:29 hours sleep, 13 floors climbed, 182.6 pounds

Walk: 1.5 miles, 21:24, 14:16 pace, 9 feet elevation gain, 84/90 avg/max HR, 116/126 avg/max cadence, 57F, 88% RH, 7 mph WSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 268.41 miles

I got up a bit late for a bike so I settled for a brisk walk. It had cooled down overnight and I almost changed from a short sleeve to a long sleeve ... but I took it as a sign to speed up my pace. My splits were 14:31 and 13:47 over the last 0.5 mile.

Wednesday, 7/27/2022

2847 steps, 44/115 resting/max HR, 6;33 hours sleep, 2 floors climbed, 182.7 pounds

Bike: 13.28 miles, 55:36, 14.3/18.2 avg/max mph, 57 feet elevation gain, 105/122 avg/max mph, 27/34 avg/max respiration, 59/91 avg/max cadence, 61F, 88% RH, 3 mph SW wind, mostly sunny

I was out a few minutes before sunrise for my bike for my usual "Out to East Manitou Rd" route. It was the usual peaceful ride between the 3 ponds (Buck, Long and Cranberry) and Lake Ontario.

Thursday, 7/28/2022

7406 steps, 44/144 resting/max HR, 7:40 hours sleep, 17 floors climbed, 181.8 pounds

Run: 3.15 miles, 27:06, 8:36 pace, 60 feet elevation gain, 133/146 avg/max HR, 157/163 avg/max cadence, 70F, 88% RH, 6mph SSW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 271.56 miles

The drops of sweat from the stretches after my run

I was awake at 3:56 AM and knew I wouldn't get back to sleep so I just checked email and Facebook until 5 AM. It wss light enough so I got out for a run on my usual "Out to Clematis St" route at 5:301AM. I was back by 5:58 AM ... sunrise was 5:56 M so it's close enough to call it a before sunrise run. I took no tiny walk breaks. I just got it done! I thought I ran slower but my splits were 8:38, 8:35, 8:37 and 8:26 over the last 0.15 mile.

Friday, 7/29/2022

6519 steps, 46/118 resting/max HR, 8:15 hours sleep, 8 floors climbed, 181.0 pounds

Bike: 13.47 miles, 59:35, 13.6/18.6 avg/max mph, 41 feet elevation gain, 98/121 avg HR, 26/35 avg/max respiration, 60/83 avg/max cadence, 64F, 94% RH, 6 mph W wind, partly cloudy

I woke up at 5AM and got out on my bike at 5:45 AM. I got out to the old Crescent Beach restaurant for sunrise pictures on the way out and the way back.

2 pictures at 6:03 AM

3 pictures at 6:30 AM

Some flowers on Buck Pond

These pictures just begged to be taken. I swear that there is something magical about my "Out to East Manitou Rd" route.

Saturday, 7/30/2022

8405 steps, 43/137 resting/max HR, 7:39 hours sleep, 18 floors climbed, 180.5 pounds

Run: 5.05 miles, 46:15, 9:09 pace, 80 feet elevation gain, 129/140 avg/max HR, 153/165 avg/max cadence, 63F, 88% RH, 6 mph W wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 276.61 miles

I slept in until a bit before 6 AM and got out for a longer run a bit after 7 AM. I wanted 5 miles. But ... it was a bit humid. I started to take tiny walk breaks after mile 2 ... 5 or 6 maybe. I got it done but the run sucked a bit. My splits were 9:00, 8:37, 9:24, 9:50 and 8:59. I just didn't have it today.

Sunday, 7/17/2022 to Saturday, 7/23/2022

I walked twice this week, 3.0 miles.

I ran twice this week, 7.71 miles.

I didn't bike indoors this week.

I biked 3 times this week, 40.6 miles.

I took 35,077 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it decides to be on my WiFi).

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.

BTW, I am on a 753 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/16). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/17/2022

864 steps, 41/114 resting/peak HR, 7:52 hours sleep, 4 floors climbed,179.0 pounds

Bike: 15.64 miles, 1:06:41, 14.1/22.2 avg/max mph, 102/117 avg/max HR, 27/36 avg/max respiration, 59/80 avg/max cadence, 68% RH, calm, mostly cloudy

I got out a bit later on my longer "Out to East Manitou Rd and around" route. It was just as enjoyable as usual along the 3 ponds (Cranberry, Long and Buck) and Lake Ontario.

Monday, 7/18/2022

5689 steps, 43/91 resting/peak HR, 7:06 hours sleep, 178.1 pounds (down 0.6), 14 floors climbed

Walk: 1.5 miles, 21:37, 14:25 pace, 81/89 avg/max HR, 115/140 avg/max cadence, 72F, 88% RH, 13 mph NW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 253.05 miles

It was raining in the morning, I went out for lunch when it cleared up for a bit and it rained again in the early evening. But it quit around 7 PM so I made sure that I got out for a walk on my "Out to Ling Rd" route.

Tuesday, 7/19/2022

5624 steps, 44/94 resting/peak HR, 8:07 hours sleep, 9 floors climbed, 180.4 pounds

Walk: 1.5 miles, 22:13, 14:48 pace, 3 feet elevation gain, 82/90 avg/max HR, 112/124 avg/max cadence, 70F, 88% RH, 8 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 254.55 miles

I had a lot of trouble getting out of bed and getting motivated this morning. I settled for a brisk walk. I got out and got it done ... a win.

Wednesday, 7/20/2022

5325 steps, 44/96 resting/peak HR, 8:03 hours sleep, 12 floors climbed, 180.9  pounds

Bike: 13.47 miles, 1:04:28, 12.5/17.5 avg/max mph, 57 feet elevation gain, 86/97 avg/max mph, 24/28 avg/max respiration, 53/71 avg/max cadence, 73F, 78% RH, 6 mph WSW wind, mostly cloudy.

I was awake at 4:48 AM and got out for a bike at 5:50 AM on my usual "Out to East Manitou Rd" route. My knees were cranky so I didn't pedal as fast. It gave a bit more time to look around. I do like this route!

Thursday, 7/21/2022

6700 steps, 44/143 resting/peak HR, 7:05 hours sleep, 18 floors climbed, 180.6  pounds

Runn: 3.15 miles, 28:07, 8:55 pace, 55 feet elevation gain, 131/146 avg/max HR, 157/163 avg/max 

cadence, 72F, 94% RH, 7 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 257.7 miles

I got out for a run on my usual "Out to Clematis St" route that I use during the weekdays. It was warm and humid so I set out at a really nice and easy pace. My body tried to make me stop but I know that the first mile lies ... so I kept running. I was drenched in sweat when I got done. My splits were 8:55, 8:52, 9:00 and 8:49 over the last 0.15 mile.

Friday, 7/22/2022

3253 steps, 43/108 resting/peak HR, 8:17 hours sleep, 8 floors climbed, 180.9  pounds

Bike: 11.49 miles, 47:57, 14.4/20.6 avg/max mph, 80 feet elevation gain, 99/118 avg/max HR, 27/35 avg/max respiration, 58/76 avg/max cadence, 66F, 88% RH, 5 mph WSW wind, cloudy.

I got out a bit late so I headed out on my "Out to Long Pond Rd and around" route. I pushed my cadence a bit. The ride was just as nice as usual.

Saturday, 7/23/2022

7622 steps, 43/146 resting/max HR, 7:31 hours sleep, 17 floors climbed, 182.4  pounds

Run: 4.56 miles, 40:48, 8:57 pace, 70 feet elevation gain, 135/148 avg/mx HR, 156/166 avg/max cadence, 72F, 69% RH, 10 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 262.26 miles

I was awake at 5:30 AM. I slept horribly but the sun was up so up and at them! I got out on my slightly longer "Out by the pier and around" route. I did OK at my nice and easy pace until mile 4 when I just ran out of pep and took 3 tiny walk breaks. Hey ... one foot in front of the other. My splits were 8:55, 8:35, 8:45, 9:42 and 8:42 over the last 0.56 mile.

Sunday, 7/10/2022 to Saturday, 7/16/2022

I walked once this week, 1.5 miles.

I ran 3 times this week, 6.3 miles.

I didn't bike indoors this week.

I biked 3 times this week, 42.39 miles.

I took 35.253 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate, hours slept and floors climbed (take those last 2 data points with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight.

WALKING/RUNNING/BIKING: My left arch issue is OK now so I am back to short walks, runs or bike rides. A run is better than a walk in my 64-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: Garmin Venu (backup on the bike) and Shockz Air bone conduction headphones (discontnued on Shockz website).

Trek Bike electronics: Garmin Edge 530 sensor bundle, Garmin Varia RVR315 rearview radar, Livall EVO21 smart helmet, and Redshiftsports Arclight pedals.

I almost always don't buy my electronics retail. I buy my Garmin stuff used off of eBay or an online vendor when it's a generation or more old. I bought the helmet and pedals off of Kickstarter or Indiegogo so I bought them at about a 40% discount.

BTW, I am on a 746 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/9). There were more than a few days when a mile was all I could walk or limp.

COVID-19: I've had the same blurb about COVID-19 for about 2+ years with some varying details. I believe in science, vaccines, CNN and the CDC. I am fully vaccinated with 2 boosters.

 

Sunday, 7/10/2022

632 steps, 40/110 resting/max HR, 7:17 hours sleep, 178.7 pounds (down 1.6), 4 floors climbed

Bike: 15.71 miles, 1:09:02, 13.7/23.3 avg/max mph, 98 feet elevation gain, 95/114 resting/max HR, 26/33 resting/max respiration, 56/81 avg/max cadence, 52F, 82% RH, 5 mph WSW wind, sunny

I got out on my weekend "Out to East Manitou Rd and around" route. It was a nice ride like usual. I saw kayaks (3 on Long and 1 on Buck) for the first time in a long time.

Monday, 7/11/2022

6041 steps, 40/86 resting/max HR, 6:14 hours sleep, 13 floors climbed

Walk: 1.5 miles, 21:17, 14:11 pace, 30 feet elevation change, 80/90 avg/max HR, 117/128 avg/max cadence, 59F, 77% RH, 9 mph SW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey: 240.7 miles

I just wasn't motivated for a run so I changed the pace for a walk instead. It was just your basic "Out to Ling Rd" route at a brisk pace. My splits were 14:16 and 13:59 over the last 0.5 mile.

Tuesday, 7/12/2022

6973 steps, 41/142 resting/max HR, 8:14 hours sleep, 16 floors climbed

Run: 3.15 miles, 27:59, 8:53 pace, 60 feet elevation gain, 130/145 avg/max HR, 155 avg cadence, 75F, 74% RH, 9 mph SW wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey: 243.85 miles

My mind wanted me to not get out of bed and tried to invent excuses but I finally dragged myself out of bed and got out for a run before work. I told myself that I would take 2 hours off and just work 10AM to 4 PM with no lunch. Hey .. the boss is on vacation and I have earned enough "at-a-boys". I struck up a "it's hot and humid" pace and stuck to it. This run was a lot better than my last run ... yay! My splits were 8:53, 8:57, 8:51 and 8:36 over the last 0.15 mile.

Wednesday, 7/13/2022

2228 steps, 40/113 resting/max HR, 7:58 hours sleep, 17 floors climbed

Bike: 13.38 miles, 55:51, 14.4/20.5 avg/max mph, 54 feet elevation gain, 99/118 avg/max HR, 27/35 avg/max respiration, 56/81 avg/max cadence, 64F, 88% RH, calm, mostly cloudy

I got out a bit early for my usual "Out to East Manitou Rd" route. It ws mid 60s so I just wore shorts and a long sleeve tech. It was a nice and peaceful ride between the 3 ponds and Lake Ontario.

Thursday, 7/14/2022

6301 steps, 42/143 resting/max HR, 7:33 hours sleep, 22 floors climbed

Run: 3.15 miles, 26:47, 8:30 pace, 49 feet elevation gain, 133/147 avg/max HR, 158/165 avg/max cadence, 63F, 94% RH, 6 mph WNW wind, mostly cloudy

Shoes: Brooks Adrenaline GTS20 grey: 247.0 miles

I got on for a run on my usual "Out to Clematis St" route. I stuck up a bit faster pace and held it. I felt good and ran good. My splits were 8:24, 8:33, 8:35 and 8:10 over the last 0.15 mile.

Friday, 7/15/2022

4679 steps, 41/110 resting/max HR, 7:35 hours sleep, 1 floor climbed

Bike: 13.30 miles, 58:57, 13.5/18.7 avg/max mph, 99/118 avg/max HR, 26/33 avg/max respiration, 59/93 avg/max cadence, 54F, 94% RH, 6 mph SW wind, sunny

I got out a bit early. It was a bit cool so I wore shorts, a long sleeve tech and my Brooks jacket. A nice ride as usual on my usual "Out to East Manitou Rd" route. I saw a skunk cross Island Cottage Rd on the way out. A truck scared it into getting all the way across the road. I gave it a wide berth (about 15 feet) on my way by. 

Saturday, 7/16/2022

8399 steps, 41/144 resting/max HR, 7:24 hours sleep, 15 floors climbed

Run: 4.55 miles, 40:18, 8:51 pace, 71 feet elevation gain, 131/148 avg/max HR, 156/165 avg/max cadence, 61F, 77% RH, calm, sunny

Shoes: Brooks Adrenaline GTS20 grey: 251.55 miles

I got out around 7 AM on my longer "Out by the pier and around" route. I had some cereal before I headed out instead of an energy bar or some grapes. I struck up a nice and easy pace and held it until mile 4. I took 2 tiny walk breaks coming up the hill on Greenleaf Rd. My splits were 8:55, 8:44, 8:48, 9:14 and 8:22 over the last 0.55 mile. I think some better nutrition made a difference because the last run on this route really sucked.