Sunday, 9/11/2022 to Saturday, 9/17/2022

I walked 1 this week, 1.5 miles.

I ran 4 times this week, 14.81 miles.

I didn't bike indoors this week.

I biked 2 times this week, 24.85 miles.

I took 41,235 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 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 809 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/10). 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, 9/11/2022

9469 steps, 41/146 resting/max HR, 7:07 hours sleep, 177.5 pounds, 13 floors climbed

Run: 4.45 miles, 38:41, 8:41 pace, 64 feet elevation gain, 132/147 avg/max HR, 159/167 avg/max cadence, 66F, 78% RH, 6 mph SW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 371.18 miles

I got a bit after sunrise for a run on my slightly longer "Out by the pier and around" route. I saw a woman on the pier who was wearing a Heritage Hero T-shirt that I got from my Heritage Hero 10K race yesterday. I remarked about that I had that shirt too but I don't know if she responded or not. I took 2 tiny walk breaks. My splits were 8:54, 8:34, 8:34, 8:55 and 8:11 over the last 0.45 mile.

Monday, 9/12/2022

3858 steps, 43/96 resting/max HR, 7:02 hours sleep, 177.9 pounds, 11 floors climbed

Walk: 1.5 miles, 21:31, 14:22 pace, 7 feet elevation gain, 80/90 avg/max HR, 118/125 avg/max cadence, 66F, 94% RH, 5 mph ESE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 372.68 miles

It had sprinkled overnight so I opted for a brisk walk on my usual "Out to Ling Rd". I started a bit slow and then sped up a bit. My splits were 14:17 and 14:31 over the last 0.5 mile (OK .... maybe not).

Tuesday, 9/13/2022

2936 steps, 43/103 resting/max HR, 7:54 hours sleep, 9 floors climbed

Bike: 13.35 miles, 57:18, 14.0/18.6 avg/max mph, 53 feet elevation gain, 97/111 avg/max HR, 27/32 avg/max respiration, 59/88 avg/max cadence, 59F, 94% RH, 6 mph SW wind, cloudy

I got out in the pre-dawn darkness for a bike on my usual "Out to East Manitou Rd" route. It had rained overnight so the roads were a bit damp in spots. It was about 60F so I wore shorts and a long/short sleeve tech combo. The road over the bridge under construction on Edgemere Drive between Long Pond and Lowden Point had changed to bumpy gravel so I avoided it on the way back. I really didn't take a chance of a spill there on a one-lane road with possibly a car behind me. It's better to be safe than sorry. It's probably why I make sure that I light up like a Christmas tree when I ride my bicycle (Arclight pedals, Noxgear Tracer360 vest, Lixall helmet, headlamp and taillamp).

Wednesday, 9/14/2022

8832 steps, 42/140 resting/max HR, 8:21 hours sleep, 179.9 pounds, 13 floors climbed

Run: 3.15 miles, 27:10, 8:37 pace, 61 feet elevation gain, 130/142 avg/max HR, 159/169 avg/max cadence, 55F, 94% RH, 5 mph W wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 375.83 miles

I got out for a nice run on my "Out to Clematis St" route. It's getting tougher to get out there in the before dawn darkness but I just get up, get dressed and get out there. My splits were 8:37, 8:38, 8:41 and 8:01 over the last 0.15 mile.

Thursday, 9/15/2022

2092 steps, 43/101 resting/max HR, 180.0 pounds 4 floors climbed

Bike: 11.50 miles, 52:09, 13.2/21.0 avg/max mph, 57 feet elevation gain, 92/104 avg/max HR, 25/31 avg/max respiration, 57/77 avg/max cadence, 48F, 87% RH, 5 mph ENE wind, clear

It was a bit cooler so I wore my Brooks pants and jacket this morning. It was a nice ride on my slightly shorter "Out to Long Pond Rd and around" route.

Friday, 9/16/2022

8828 steps, 42/138 resting/max HR, 8:15 hours sleep, 179.9 pounds, 16 floors climbed

Run: 4.05 miles, 35:23, 8:44 pace, 51 feet elevation gain, 128/141 avg/max HR, 159/171 avg/max cadence, 46F, 95% RH, calm, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 379.88 miles

A 65th birthday picture to boot!

I got out for a 6.5K run to celebrate my 65th birthday. I made up a 4.04 mile "Out to Beach Ave" route by chopping off going out by the pier on the Ontario Beach Park. I take it easy and steady. My splits were 8:54, 8:41, 8:44 and 8:38.

I checked all my "Happy Birthday" emails and chose the one from Salvatore's for their free medium with 1 topping pizza just like last year. A $20 free pizza! It was tasty just like last year!

Saturday, 9/17/2022

5220 steps, 44/140 resting/max HR, 9:43 hours sleep, 10 floors climbed

Run: 3.16 miles, 27:59, 8:59 pace, 62 feet elevation gain, 130/142 avg/max HR, 157/163 avg/max cadence, 73F, 69% RH, 7 mph S wind, mostly sunny

Shoes: Brooks Adrenaline GTS20 grey - 383.04 miles

I had a serious case of "no motivation" when I finally woke up just before 9 AM. I had to drag myself out to do my "Out to Clematis St" run. I thought about a longer "Out by the pier and around" route but I knew my heart wasn't in it. I knew I could do 5K so I did. My pace was slow but I got it done. My splits were 8:42, 9:04, 8:47 and 9:06 over the last 0.16 miles.

Sunday, 9/4/2022 to Saturday, 9/10/2022 - Run Our River 5K - September & Heritage Hero 10K

I walked 2 this week, 3.0 miles.

I ran 6 times this week, 18.72 miles.

I didn't bike indoors this week.

I biked once this week, 13.27 miles.

I took 48,701 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 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 802 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/3). 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, 9/4/2022

8585 steps, 45/142 resting/max HR, 8:37 hours sleep, 178.3 pounds, 18 floors climbed

Run: 5.25 miles, 46:52, 8:56 pace, 69 feet elevation gain, 131/145 avg/max HR, 157/170 cadence, 68F, 94% RH, 14 mph NE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 350.26 miles

I got out a bit late on a run for my "Out by the pier and around" route. I made it up on the fly since I turned right on Greenleaf Rd instead of left. It was humid and my drops of sweat turned into droplets as I ran ... kind of cool. I ran out of energy after mile 3 and had several walk breaks. My splits were 8:25, 8:45, 8:47, 9:67, 8:48 and 8:40 over the last 0.25 mile. 

Monday, 9/5/2022

3414 steps, 44/88 resting/max HR, 11:39 hours sleep, 179.8 pounds, 5 floors climbed

Walk: 1.5 miles, 20:56, 13:52 pace, 10 feet elevation gain, 84/93 resting/max HR, 117/126 avg/max cadence, 68F, 94% RH, 14 mph NE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 351.76 miles

I could have waited until it stopped raining but I went out for a walk .... but what fun would that have been? So ... I went out for on my usual "Out to Ling Rd" route. The light rain was really a light sprinkle so I was just a bit damp when I got back. My splits were 13:50 and 14:07 over the last 0.5 mile.

Tuesday, 9/6/2022

6953 steps, 46/150 resting/max HR, 8:13 hours sleep, 20 floors climbed

Today's race was the last Run Our River 5K. I remembered to not go for a run in the morning ... which felt weird. It was a gray and overcast day. The weather was 63F, 93% RH, 13 mph NNE wind, light mist at race time.

Run: 0.5 mile, 4:29, 8:53 pace, 22 feet elevation gain, 116/128 avg/max HR, 156/161 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 352.26 miles

Run: 3.09 miles, 25:24, 8:13 pace, 8 feet elevation gain, 143/153 avg/max HR, 162/170 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 355.35 miles

And ... we were off! There was a light mist so I wore my orange Fleet Feet hat. I struck up a nice race pace at the start. I held myself back and just stuck to that pace through the entire race. I didn't walk on the incline up to the Ford St Bridge and then picked up the pace a bit on the last 0.5 mile. I was quite winded when I got done. I hung around for the awards ... and the free pizza (3) and chicken wings (3).

I did pretty well. My official time was 25:24 which was my fastest 5K of the 6 race series by 14 seconds. My splits were 8:05, 8:26, 8:12 and 7:43 over the last 0.09 mile. I was 51st out of 102, 4th out of 14 in my M 60-69 age group, full results here, my results here.

Wednesday, 9/7/2022

6902 steps, 42/91 resting/max HR, 7:05 hours sleep, 180.7 pounds, 6 floors climbed

Walk: 1.5 miles, 20:17, 13:32 pace, 13 feet elevation gain, 80/93 avg/max HR, 120/130 avg/max cadence, 64F,  94% RH, 3 mph ENE wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 356.85 miles

I got up a bit late for a bike and the road would have been a bit wet so I opted for a brisk walk  My splits were 13:33 and 13:30 over the last 0.5 mile.

Thursday, 9/8/2022

5704 steps, 47/140 resting/max HR, 179.6 pounds, 18 floors climbed

Run: 3.15 miles, 26:43, 8:29 pace, 59 feet elevation gain, 131/144 avg/max HR, 159/168 avg/max cadence, 63F, 100% RH, 3 mph WNW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 360.00 miles

I broke out my Noxgear Tracer360 vest for my run. It was getting light but it's still kind of dark. I ran on my usual "Out to Clematis St" route and thought of Eliza's murder down in Memphis on Friday, 9/2, link here. 

There was bad news for the UK and good news for Buffalo Bills fans today. First ... Queen Elizabeth II passed away at age 96.

The Buffalo Bills won their first game of the 2022-2023 season versus last year's Super Bowl champions, the Los Angeles Rams. 

The Bills went out to 10-0 lead and then were tied at halftime, 10-10. The second half was all Bills. Josh Allen passed for almost 300 yards and 3 TDs. He also ran for 1 TD and was the Bills leading rusher.

Friday, 9/9/2022

3905 steps, 42/118 resting/max HR, 6:12 hours sleep, 2 floors climbed

Bike: 13.27 mile, 54:13, 137.7/19.7 avg/max mph, 46 feet elevation gain, 109/123 avg/max HR, 29/35 avg/max respiration, 59/79 avg/max cadence, 57F, 100% RH, 5 mph SW wind, clear

I got about 6 hours of sleep but I was still out a bit after 6 AM for a bike on my usual "Out to East Manitou Rd" route. It was quiet and peaceful. There were only 3 walkers out and few cars. I saw 4 blue herons on Long Pond and a beautiful sunrise on the way back on Edgemere Drive between Long Pond and Island Cottage.

Saturday, 9/10/2022

13238 steps, 42/144 resting/max HR, 7:22 hours sleep, 177.9 pounds, 35 floors climbed

Today's race was the Heritage Hero 10K. I only sighed up for this race yesterday since it was a Rochester Runner of the Year (RROY) race. I signed up 2 other RROY races; Scare Brain Cancer Away 5K and Grocery Run 5K. I also signed up for another Race with Grace 10K on Thanksgiving.

The race venue was Seabreeze on Culver Rd. I arrived around 7:45 AM in plenty of time for the 8:15 AM start. The weather was 62 to 70F, 86% RH, 6 mph SW wind, sunny.

Run: 0.5 mile, 4:52, 9:41 pace, 16 feet elevation gain, 110/121 avg/max HR, 149/158 avg/max cadence

Shoes: Brooks Adrenaline GTS20 grey - 360.50 miles

Run: 6.23 miles, 57:05, 9:10 pace, 246 feet elevation gain, 136/149 avg/max HR, 154 avg cadence

Shoes: Brooks Adrenaline GTS20 grey - 366.73 miles

I went out for a little 1/2 mile warm up run and got done just 2 minutes before the 10K started. And ... we were off! I settled into a nice and easy race pace .... not too fast and not too slow. I had looked at the 10K certification map before the start. It wasn't too clear so I was surprised when the course went out (and down) towards Durand Eastman Park (DEP). So ... the first mile was OK, the second mile was down and the third mile was out to the end of DEP before the turnaround and back up (UP ... I mean)  to the finish. I haven't run this far in months and had trouble past mile 2.5. I lapsed into a run/walk the rest of the way. I broke into a short sprint when I saw the timer head towards 57 minutes and finished in 57:05.

I was pretty exhausted when I got done. I sat next to Bill Crowe for a bit. He had passed me a bit after the turnaround. He is 10 years older than me and is an inspiration to keep running. His next race is Unlimited Breadsticks in a couple of weeks. 

Me ... I got it done. My splits were 8:36, 8:20, 8;38, 9:22, 10:04, 10:17 and 8:00 over the last 0.23 mile. The first 5K was about 26:40 and the second 5K was about 31:25. So ... I really slowed down. There were 93 finishers in the 5K, results here. I was 32nd out of 61 in the 10K, full results here and 4th out of 5 in my M 60-69 age group, my results here.

I wandered around Seabreeze Amusement Park. I hadn't been inside the park in decades. I vaguely taking my kids there about 30 years ago. I took a few pictures of the Jack Rabbit roller coaster. I didn't know that it was 102 years old!

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.