Sunday, 10/9/2022 to Saturday, 10/15/2022

I walked 2 times this week, 3.15 miles.

I ran 5 times this week, 15.31 miles.

I didn't bike indoors this week.

I didn't bike this week.

I took 51,037 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 65-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 837 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/9/2022

7574 steps, 42/141 resting/max HR, 8:17 hours sleep, 178.4 pounds, 14 floors climbed

Run: 4.55 miles, 39:36, 8:42 pace, 73 feet elevation gain, 132/144 resting/max HR, 161/169 avg/max cadence, 46F, 71% RH, 14 mph SW wind, wind chill 41F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 449.75 miles

I puttered around for a bit but I needed to get out for a run so I got it done. It was a bit warmer than yesterday but just as windy. I decided to wear shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and held it except for a tiny walk break.

I watched the Steelers play the Bills at home. I had barely turned the TV on the Bill were already ahead 7-0 after a 98 yard TD pass by Josh Allen to Gabe Davis. They were up 31-3 at halftime and won 38-3. Josh was 20 for  31 with 424 yards (a Bills record). Josh has 4 400+ yard games (so far) and the all the other Buffalo QBs combined had four! A boring game but a win is a win!

Monday, 10/10/2022

4214 steps, 44/131 resting/max HR, 8:31 hours sleep, 178.1 pounds, 10 floors climbed

Walk: 1.65 miles, 21:58, 13:20 pace, 36 feet elevation gain, 122/139 avg/max HR, 121 avg cadence, 54F, 54% RH, 8 mph N wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 black - 537.52 miles

I slept in and felt a bit off all day. I got out for a brisk walk after work. My splits were 13:14 and 13:28 over the last 0.65 mile.

Tuesday, 10/11/2022

9512 steps, 43/143 resting/max HR, 6:49 hours sleep, 14 floors climbed

Run: 4.55 miles, 39:21, 8:39 pace, 67 feet elevation gain, 134/146 avg/max HR, 161/171 avg/max cadence, 43F, 87% RH, 5 mph WSW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 454.30 miles

I made the mistake of looking at the clock after I got up to go pee ... 3:58 AM. I tried to go back to sleep but soon gave up. I had plenty of time to gird myself for getting out for a before dawn run. It was around 40F so I wore shorts, my winter long sleeve pullover (which I really didn't need), Brooks beanie and Brooks light running gloves. I struck up a steady pace and held it with no walks. My splits were 8:44, 8:40, 8:32, 8:45 and 8:29 over the last 0.55 mile.

Wednesday, 10/12/2022

7352 steps, 43/142 resting/max HR, 6:38 hours sleep, 180.7 pounds, 12 floors climbed

Run: 3.15 miles, 26:45, 8:29 pace, 21 feet elevation gain, 129/144 avg/max HR, 161/170 avg/max cadence, 48F, 81% RH, 3 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 457.45 miles

I put on my eye shades before I went to sleep and got about 7 hours of sleep. I felt rested when I woke up at 5:30 AM. I was out in shorts and a short sleeve tech just minutes after 6 AM. I had on my usual Noxgear Tracer360 lighted vest and new eBay headlamp. I struck up a steady pace. I noticed that mile 1 was 8:50 and mile 2 was 8:40 so I pushed the pace to get a negative split ... mile 3 was 8:08 and 7:15 over the last 0.15 mile. Sweet!

Thursday, 10/13/2022

7256 steps, 41/103 resting/max HR, 7:48 hours sleep, 179.8 pounds, 11 floors climbed

Walk: 1.5 miles, 21:27, 14:18 pace, 13 feet elevation gain, 90/103 resting/max HR, 116/126 resting/max cadence, 63F, 77% RH, 16 mph S wind, overcast

Shoes: Brooks Adrenaline GTS20 black - 539.02 miles

It was a walk day after two running days. It was warmer and my weather app told me that it there was a light rain. I wore shorts, a long sleeve tech and a hat. It was windy and didn't start sprinkling until I was on my way back. I barely got damp.

Friday, 10/14/2022

6845 steps, 43/137 resting/max HR, 6:07 hours sleep, 22 floors climbed

Run: 3.16 miles, 27:01, 8:33 pace, 37 feet elevation gain, 129/141 avg/max HR, 157/169 avg/max cadence, 39F, 100% RH, calm, clear.

Shoes: Brooks Adrenaline GTS20 grey - 460.61 miles

My alarm went off at 5:30 AM whether I wanted it to or not just like it always does. It was a run day so I got up, got dressed and got out there before my mind registered that it was 43F, calm and clear. I wore shorts, a long sleeve tech and Brooks light running gloves. I struck up a steady pace and was rewarded with another negative split: 8:49, 8:39, 8:21 and 7:37 over the last 0.16 mile.

Saturday, 10/15/2022

8284 steps, 43/142 resting/max HR, 8:32 hours sleep, 17 floors climbed

Run: 4.55 miles, 39:16, 8:37 pace, 65 feet elevation gain, 131/144 avg/max HR, 160/168 avg/max cadence, 57F, 44% RH, 18 mph SSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 465.16 miles

I slept in like I usually do on Saturdays so I didn't get out until after 9:30 AM. It was around 50F so I wore shorts and a short sleeve tech. I struck up a steady and easy pace ... aka a "get it done" pace. I held it and didn't take any walk breaks though my body really wanted me to. My splits were 8:45, 8:32, 8:35, 8:38 and 8:33 over the last 0.55 mile.

Sunday, 10/3/2022 to Saturday, 10/9/2022

I walked 3 times this week, 4.1 miles.

I ran 3 times this week, 15.15 miles.

I didn't bike indoors this week.

I biked once this week, 11.45 miles.

I took 46,009 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 65-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 830 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 10/1). There were more than a few days when a mile was all I could walk or limp.

Sunday, 10/2/2022

10247 steps, 43/138 avg/max HR, 7:35 hours sleep, 177.7 pounds, 19 floors climbed

Run: 5.05 miles, 44:46, 8:52 pace, 63 feet elevation gain, 128/140 avg/max HR, 161/171 avg/max cadence, 50F, 71% RH, 20 mph ENE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 431.0 miles

I got out a run on my "Out by the pier and around" route. It was cool and windy so I wore shorts, a long sleeve tech and my Brooks light running gloves. The wind really tried to hold me back when I turned into it. I just shortened my stride and powered onward. I added a bit at the end to get to 5 miles. My splits were 8:55, 9:04, 8:47, 8:42 and 8:52.

I was out grocery shopping and was listening to the Bills play the Colts in Baltimore. They were down 3-20 by the time I got home. 

They were down 10-20 at halftime. They slowly climbed back ... 13-20 and then tied on a Josh TD run. Then they intercepted a sure TD pass in the endzone, drove down and kicked the winning TD as time ran out ... 23-20!

Monday, 10/3/2022

5300 steps, 47/115 resting/max HR, 7:49 hours sleep, 177.1 pounds, 6 floors climbed

Walk: 1.5 miles, 18:29, 12:20 pace, 96/114 avg/max HR, 119 avg cadence, 54F, 54% RH, 12 mph NNE wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 432.5 miles

I had a lazy Monday morning and slept in until 6:30 AM. So ... I got out for a very brisk walk after my work day at Ricoh was done. My splits were 12:16 and 12:27 over the last 0.5 mile.

Tuesday, 10/4/2022

8834 steps, 43/146 resting/max HR, 9:05 hours sleep, 179.9 pounds, 18 floors climbed

Run: 4.55 miles, 34:36, 8:28 pace, 67 feet elevation gain, 133/154 avg/max HR, 162/187 avg/max cadence, 39F, 100% RH, 3 mph WSW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 437.05 miles

It was dark and around 40F when I got outside. Other people wouldn't even think of exercising in the dark and would've just stayed curled in bed ... but I guess I am not most people. I wore shorts, a long sleeve tech, Brooks beanie and Brooks light running gloves. I wore my Noxgear Tracer360 lighted vest and new headlamp also. Anyway ... I set up a steady pace and held it without any tiny walk breaks ... got it done! My splits were 8:21, 8:34, 8:31, 8:38 and 8:11 over the last 0.55 mile.

Wednesday, 10/5/2022

2698 steps, 44/80 avg/max HR, 9:19 hours sleep, 8 floors climbed

Walk: 1.1 miles, 18:02, 16:24 pace, 12 feet elevation gain, 72/83 avg/max HR, 110/122 avg/max cadence, 37F, 93% RH, 5 mph WSW wind, sunny

Shoes: Brooks Adrenaline GTS20 grey - 438.15 miles

I overslept a bit and just felt off. I dragged myself up, got dressed for 37F and got out for a lethargic walk. I was tired, hungry and just out there to get it done. I started coughing during the day so I think I could be coming down with a cold or maybe it could be just allergies.

Thursday, 10/6/2022

7656 steps, 41/96 resting/max HR, 8:27 hours sleep, 8 floors climbed

Walk: 1.5 miles, 19:38, 13:05 pace, 36 feet elevation gain, 89/99 avg/max HR, 124/140 avg/max cadence, 46F, 93% RH, 7 mph SW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 439.65 miles

I got a solid 8 hours of sleep and felt much better when I woke up. I underdressed a bit since I thought it was 55F instead of 46F. So a brisk pace helped to keep me warm. My splits were 13:03 and 13:09 over the last 0.5 mile.

Friday, 10/7/2022

1582 steps, 42/120 resting/max HR, 8:16 hours sleep, 179.7 pounds, 8 floors climbed

Bike: 11.45 miles, 51:21, 13.4/19/7 avg/max mph, 61 feet elevation gain, 106/121 avg/max HR, 28/33 avg/max respiration, 56/84 avg/max cadence, 57F, 82% RH, 12 mph WNW wind, overcast with a few sprinkles

I woke up at 5:13 AM and started to get ready for a run. But ... I knew that our relatively warm weather was going to go away during the day so I changed gears (pun intended), added more clothes and got out for a bike. I saw 2 lady runners as I headed out on the LOSP trail in the dark. We easily avoided each since we were all using headlamps and Noxgear lighted vests. We exchanged "Morning" and continued onward in opposite directions. It looked like it was going to rain and I hoped I would get done still dry but it started to sprinkle when I was about 1/2 done. I just got a bit damp, no worries.

Saturday, 10/8/2022

9692 steps, 43/145 resting/max HR, 8:10 hours sleep, 16 floors climbed

Run: 5.55 miles, 47:44, 8:36 pace, 74 feet elevation gain, 136/151 avg/max HR, 160/170 avg/max cadence, 41F, 87% RH, 8 mph WSW wind, 36F wind chill, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 445.20 miles

I had to delay my run for a bit while my Garmin Venu charged from 0% to 92%. It was a bit chilly but I just wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. I was cold for about a mile like usual. I struck up a steady pace and held it with any walk breaks. I went out onto the pier for the first time in quite a while. My splits were 8:39, 8:31, 8:39, 8:37, 8:43 and 8:20 over the last 0.55 mile.

Sunday, 9/25/2022 to Saturday, 10/1/2022

I walked twice this week, 3.0 miles.

I ran 5 times this week, 20.05 miles.

I didn't bike indoors this week.

I biked 1 times this week, 11.59 miles.

I took 51,112 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 65-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 823 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/24). There were more than a few days when a mile was all I could walk or limp.

Sunday, 9/25/2022

8111 steps, 43/143 resting/max HR, 9:05 hours sleep, 20 floors climbed

Run: 3.15 miles, 25:55, 8:14 pace, 134/144 resting/max HR, 162/167 avg/max cadence, 56F, 80% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey - 406.05 miles

I slept in and got out after a bit of puttering around. My Garmin Venu totally wasn't up to snuff and put all of my run out on Lake Ontario! I really ran my "Out to Clematis St" route. I hiked my pace a bit. I thought of Kipchoge running the Berlin Marathon this morning in 2:01:09, a 4:37.4 pace ... wow!

I watched the Bills lose a heartbreaker to the Dolphins down in Miami. The Bills completely owned the game with 497 yards on offense, 31 first down and 40:40 minutes of possession vs the Dolphins with 212, 15 and 19:20. Josh Allen was 42/63 for 400 yards and 2 TDs. But ... the Dolphins held fast and the Bills couldn't score late in the 4th quarter down 17-21. The Bills forced a punt which was blocked by a Dolphins players so the Bills got a safety, still down 19-21 with 1:33. The Bills got down to long FG range but Diggs couldn't get out of bounds and the Bills ran out of time.

Walk: 1.5 miles, 20:48, 13:53 pace, 30 feet elevation gain, 90/99 avg/max HR, 118/128 avg/max cadence, 63F, 94% RH, 5 mph  N wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 407.55 miles

I got out after the Bills loss to give my Garmin Venu another chance at recording my activity correctly. Spoiler ... it did. I set up a brisk pace. My splits were 13:52 and 13:54 over the last 0.5 mile.

Monday, 9/26/2022

7942 steps, 42/137 resting/max HR, 7:04 hours sleep, 179.4 pounds, 17 floors climbed

Run: 3.15 miles, 26:25, 8:23 pace, 16 feet elevation gain, 128/140 avg/max HR, 161/171 avg/max cadence, 52F, 94% RH, 7 mph SSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 410.70 miles

I got out for a before sunrise run. It was cool but I wore shorts and a short sleeve tech anyway. I knew I would warm up. I wore my Noxgear Tracer360 lighted vest and headlamp. I set up a steady pace on my "Out to Stutson St Overlook" route. My splits were 8:34, 8:23, 8:15 and 7:55 over the last 0.15 mile ... a negative split!

Tuesday, 9/27/2022

978 steps, 45/110 resting/max HR, 7:54 hours sleep, 5 floors climbed

Bike: 11.59 miles, 52:39, 13.2/20.3 avg/max mph, 66 feet elevation gain, 98/115 avg/max HR, 26/34 avg/max respiration, 54/77 avg/max cadence, 55F, 82% RH, 12 mph WSW wind, cloudy

I got out for a before sunrise ride on my slightly shorter "Out to Long Pond Rd and around" route. It ws a bit cooler and windy so I wore my Brooks pants, jacket and beanie. I did warm up a bit too much but when I turned into the wind it cooled me right back down so it was all good.

The switch of the headlamp that I use for running died in the ON position and emitted light with a flicker. It had turned itself ON overnight when it was lying on my exercise shelf a couple nights ago. I charged its NiCad batteries but it didn't help. I couldn't get my backup headlamp to work. The straps had somehow gotten stretched out ... huh? So I walked with just my Noxgear Tracer360 lighted vest. It didn't help at all. So I ran a bit slower. My splits were 9:00, 8:54, 8:29 and 8:52 over the last 0.15 mile.

My thoughtful wife, Christine, told me that she had a box of 2 headlamps that she squirreled away. I had enough AAA batteries to power one of them. It's all about the backups, lol!

Wednesday, 9/28/2022

5754 steps, 46/135 resting/max HR, 182.4 pounds, 14 floors climbed

Run: 3.15 miles, 27:46, 8:48 pace, 30 feet elevation gain, 127/137 avg/max HR, 158/168 avg/max cadence, 54F, 94% RH, 7 mph WNW wind, overcast

Shoes: Brooks Adrenaline GTS20 grey - 413.85 miles

It was dark and overcast at 6 AM. I went out at a bit slower pace on my "Out to Stutson St Overlook" route with just my Noxgear Tracer360 lighted vest to light my way. OK ... it didn't help at all. It was very dark in some sections of the LOSP Trail. I just ran a bit slower. I think I will use my bicycle headlamp until I can get another headlamp from eBay. My splits were 9:00, 8:54, 8:29 and 8:52 over the last 0.15 mile.

Thursday, 9/29/2022

6777 steps, 43/89 resting/max HR, 7:13 hours sleep, 182.1 pounds, 17 floors climbed

Walk: 1.5 miles, 21:18, 14;13 pace, 7 feet elevation gain, 83/97 avg/max HR, 120/130 avg/max cadence, 50F, 94% RH, 5 mph N wind, mist

I think that my old headlamp is possessed. I ordered a similar headlamp without batteries from eBay for $12.12 yesterday. I put the charged NiCad batteries back into the old headlamp and it worked normally!!

Shoes: Brooks Adrenaline GTS20 grey - 415.35 miles

I had wanted to ride my bicycle this morning but it was a misty rain when I looked outside. I changed clothes and headed out for a brisk walk instead ... no worries. It was a bit cool so I wore my Brooks pants, Brooks jackets, Brooks light gloves and Fleet Feet hat. I had my Noxgear Tracer360 lighted vest and headlamp for safety and illumination. I want drivers to see me and I want to be able to see. There was another walker that I passed who had neither and wore dark clothing.

Friday, 9/30/2022

9787 steps, 41/139 resting/max HR, 7:06 hours sleep, 19 floors climbed

Run: 4.05 miles, 34:33, 8:33 pace, 66 feet elevation gain, 130/141 avg/max HR, 161/169 avg/max cadence, 37F, 100% RH, 3 mph WSW wind, clear

Shoes: Brooks Adrenaline GTS20 grey - 419.40 miles

I got out for a 6.5K (I'm 65, you know) run on my new "Out to Lake Ave and around" route. It doesn't got out by the pier so it cuts about 0.3 mile. It was a bit chilly but I wore shorts, a long sleeve tech, Brooks light running gloves and Brooks beanie. A run before sunrise? Check! My splits were 8:37, 8:32, 8:36 and 8:25 

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

I walked 6 times in September for 9 miles, 1.5 miles/walk and 98 times so far in 2022 for 137.18 miles, 1.4 miles/walk.

I ran 21 times in September for 72.19 miles, 3.44 miles/run and 130 times so far in 2022 for 454.67 miles, 3.5 miles/run.

I ran 3 races in September (18 races so far in 2022):

 9/3 Karknocker 5K, 25:07 (fastest of 2022), 8:06 pace

 9/6 Run Our River 5K - September, 25:24, 8;13 pace

 9/10 Heritage Hero 10K, 57:04 (only 10K of 2022), 9:10 pace

I biked 7 times in September for 85.51 miles, 12.22 miles/bike and 61 times in 2022 so far for 794.53 miles, 13.03 miles/bike.

I took 194,928 steps in September and 1,718,643 steps so far in 2022.

Saturday, 10/1/2022

11763 steps, 44/137 resting/max HR, 179.4 pounds, 24 floors climbed

Run: 6.55 miles, 57:54, 8:50 pace, 120 feet elevation gain, 128/140 avg/max HR, 160/168 avg/max cadence, 46F, 93% RH, calm, overcast

Shoes: Brooks Adrenaline GTS20 grey - 425.95 miles

It was cooler, overcast and calm. I knew I would warm up so I wore shorts, a short sleeve tech and my Brooks light running gloves ... no worries. I wanted a longer than usual run. I headed out on my "Out by the pier and to Mann Rd" route of 5.55 miles and then extended to heading back to do the Secret Sidewalk again which added another mile. Boom ... a quarter marathon! There were a few people out walking their dogs and I saw the same two guys on their walk twice. My splits were 8:49, 8:46, 8:43, 8:44, 8:59, 9:06 and 8:43 over the last 0.55 mile.

Sunday, 9/18/2022 to Saturday, 9/24/2022

I walked once this week, 1.5 miles.

I ran 4 times this week, 18.36 miles.

I didn't bike indoors this week.

I biked twice this week, 24.84 miles.

I took x 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 65-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 816 day streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/17). 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, 9/18/2022

8047 steps, 42/140 avg/max HR, 8:29 hours sleep, 179.2 pounds, 19 floors climbed

Run: 4.45 miles, 39:23, 8:51 pace, 66 feet elevation gain, 129/142 elevation gain, 159/167 avg/max cadence, 66F, 83% RH, 9 mph SW wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 387.49 miles

I had a serious lack of motivation when I woke up. I didn't get out until just after 12 PM but I did get out. I set up a nice and easy pace. I took two small walk breaks My splits were 8:47, 8:35, 8:45, 9:25 and 8:30 over the last 0.45 mile.

Monday, 9/19/2022

4447steps, 46/96 resting/max HR, 178.6 pounds, 12 floors climbed

Walk: 1.5 miles, 20:21, 13:34 pace, 16 feet elevation gain, 87/101 avg/max HR, 117/128 avg/max cadence, 73F, 73% RH, 12 mph W wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 388.99 miles

I slept in until around 6:45 AM and just lazed around while I watched Queen Elizabeth II's funeral. I got out after work for a quick walk. I could a thunderstorm out over Lake Ontario so I picked up the pace. It started to rain about 10 minutes after I got home. My splits were 13:39 and 13:26 over the last 0.5 mile.

The Bill returned to Monday Night Football and beat the Tennessee Titans at home, 7-41. The joint was jumping!

Tuesday, 9/20/2022

4142 steps, 43/112 resting/max HR, 6:58 hours sleep, 3 floors climbed

Bike: 13.39 miles, 57:53, 138 feet elevation gain, 103/115 avg/max HR, 27/33 avg/max respiration, 58/80 avg/max cadence, 61F, 88% RH, 10 mph W wind, cloudy

I got out in the dark for a bike on my usual "Out to East Manitou Rd" route. It was quiet and peaceful like usual. I got in 11.75 miles before the sun even came up. I almost had a mishap when I hit a branch that was overhanging the shoulder on the west side of Island Cottage. There was a couple of cars coming behind me that distracted me from seeing it. I ducked but still whacked it. I swerved a bit but stayed upright. I might go out and cut that branch back myself.

Wednesday, 9/21/2022

6239 steps, 44/138 resting/max HR, 7:15 hours sleep, 178.7 pounds, 19 floors climbed

Run: 3.15 miles, 27:27, 8:43 pace, 39 feet elevation gain, 129/140 avg/max HR, 159/168 avg/max cadence, 55F, 100% RH, 5 mph WSW wind, partly cloudy

Shoes: Brooks Adrenaline GTS20 grey - 392.14 miles

I got out in the dark on my "Out to Stutson St Overlook" route. I wore my Noxgear Tracer360 lighted vest so drivers could see me and my headlamp so I could see. The route does keep me off the road as much as possible. I got back about 15 minutes before the sun rose.

Thursday, 9/22/2022

8170 steps, 42/144 resting/max HR, 8:16 hours sleep, 179.9 pounds, 15 floors climbed

Run: 5.25 miles, 45:35, 8:41 pace, 87 feet elevation gain, 132/146 avg/max HR, 159/170 avg/max cadence, 59F, 77% RH, 6 mph W wind, cloudy

Shoes: Brooks Adrenaline GTS20 grey - 397.39 miles

I had a random day off so I slept in until after 6 AM and didn't get out for a run until after 8 AM. I chose my usual "Out by the pier and around" route but added another loop of the Secret Sidewalk to get above 5 miles. I took a little walk when I started that second loop. My splits were 8:39, 8:21, 8:41, 9:04, 8:41 and 8:33 over the last 0.25 mile.

Friday, 9/23/2022

3539 steps, 42/113 resting/max HR, 8:03 hours sleep, 178.3 pounds, 4 floors climbed

Bike: 11.47 miles, 52:50, 13.0/20/0 avg/max mph, 73 feet elevation gain, 98/116 avg/max HR, 25/32 avg/max respiration, 54/79 avg/max cadence, 46F, 66% RH, 12 mph NNW wind, cloudy

Fall is here! It was chilly and windy for sure this morning! I put on my Brooks pants, jacket and beanie along with a long sleeve tech. I was a bit cold until I got used to it. The wind definitely held me back when I rode into it. I saw 2 fox cross across Island Cottage up near Edgemere Drive on my way out.

Saturday, 9/24/2022

steps, 

Run: 5.51 miles, 48:17, 8:46 pace, 104 feet elevation gain, 128/142 avg/max HR, 159/168 avg/max cadence, 43F, 100% RH, 6 mph SW wind, wind chill 40F, sunny

Shoes: Brooks Adrenaline GTS20 grey - 402.90 miles

It was colder than what I was used to and I had to talk myself into getting out the door. It was 43F but sunny. I even thought about putting on tights but settled on shorts, long sleeve tech, Brooks beanie and light gloves. I took off my beanie at mile 1.5 when I warmed up. I kept a steady pace and stretched the run by running out to Mann Rd. My splits were 8:58, 8:42, 8:43, 8:44, 8:46 and 8:44 over the last 0.41 mile.

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.