Sunday, 9/3/2023 to Saturday, 9/9/2023 - Heritage Hero 10K

I walked twice this week, 3.15 miles.

I ran 5 times this week, 19.93 miles.

I biked twice this week, 20.71 miles.

I took 47,689 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: I have gotten over a nagging ache in my left hip/hamstring through lots of stretching. So ... I do short walks (1.65 miles), runs (< 5 miles) or bike rides (< 20 miles). A run or a bike is better than a walk in my 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.

BTW, I am on a 1166 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 9/2). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/27/2023

7648 steps, 44/140 avg/max HR, 8:31 hours sleep, 172.5 pounds, 12 floors climbed

Run: 4.45 miles, 40:48, 9:10, 95 feet elevation gain, 129/143 avg/max HR, 154/176 avg/max cadence, 66F, 88% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 120.87miles

I got out for a slightly longer run on my "Out by the pier and around" route. It was more humid than yesterday so I struck up a nice and easy pace. I held that pace until mile 2.5 when I just got too hot and lapsed into a run/walk the rest of the way. My splits were 9:00, 8:39, 9:11, 9:50 and 9:05 over the last 0.45 mile. I "lost" 2.2 pounds in sweat.

Monday, 9/4/2023

5800 steps, 45/131 avg/max HR, 172.6 pounds, 9 floors climbed

I wanted to do a multisport R/B/R today but the heat humidity made me chose a R/B/W.

Run: 1.5 miles, 13:25, 8:56 pace, 5 feet elevation gain, 125/135 avg/max HR, 157/167 avg/max cadence, 75F, 78% RH, 9 mph W wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 122.37 miles

I wanted to go 2 miles on the first run but the heat and humidity urged me to turn around at Ling Rd. My splits were 9:03 and 8:41. 

Bike: 9.22 miles, 44:54, 12.3/21.1 avg/max mph, 64 feet elevation gain, 113/124 avg/max HR, 29/37 avg/max respiration, 57/80 avg/max cadence, 79F, 70% RH, 12 mph W wind, mostly sunny

The bike had a stiff headwind heading out Janes Rd but a nice tailwind coming back on Janes Rd. My top speed of 21.1 mph was on flat Janes Rd. 

Walk: 1.5 miles, 21:26, 14:18 pace, 3 feet elevation gain, 96/121 avg/max HR, 117 avg cadence, 81F, 70% RH 13 mph W wind, mostly sunny

Shoes: blue Brooks Glycerin GTS20 - 123.87 miles

I wanted to do another run for the last leg but the heat and humidity told me to go with a walk. My splits were 14:41 and 13:31 over the last 0.5 mile. 

But ... I was out there ... and ... I got it done! I "lost" 1.3 pounds in sweat. My last R/B/W was over a year ago on Memorial Day 2022.

Tuesday, 9/5/2023

7436 steps, 43/146 avg/max HR, 8:39 hours sleep, 171.9 pounds, 15 floors climbed

Run: 3.15 miles, 28:06, 8:55 pace, 54 feet elevation gain, 134/148 avg/max HR, 155/163 avg/max cadence, 72F, 88% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 127.02 miles

Well ... my 4th day of running in a row (3.15, 4.45, 1.5 and 3.15). I went out nice and easy. I held it until a bit after mile 2 and walked a bit up the Greenleaf Rd hill. My splits were 8:52, 8:50, 9:06 and 8:30 over the last 0.15 mile.

I will be off this whole week again on vacation from Ricoh ... I could get used to it!!!

Wednesday, 9/6/2023

1954 steps, 42/126 avg/max HR, 8:26 hours sleep, 172.1 pounds, 10 floors climbed

Bike: 11.49 miles, 52:43, 13.1/20.1 avg/max mph, 106/121 avg/max mph, 28/37 avg/max respiration, 57/80 avg/max cadence, 79F, 70% RH, 6 mph SSW wind, sunny

I was a bit lazy at getting out this morning so it was so hot and humid already. It was either a walk or a bike. I chose bike because I thought the breeze would cool me down. No ... it really didn't. You can still work up a sweat on the bike.

Thursday, 9/7/2023

7538 steps, 46/144 avg/max HR, 10:49 hours sleep, 171.9 pounds, 23 floors climbed

Run: 4.45 miles, 41:28, 9:19 pace, 75 feet elevation gain, 130/146 avg/max HR, 151/166 avg/max cadence, 73F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 131.47 miles

I had to overcome a bit of laziness but I did get out before noon. It was forecast to get a bit cooler but it really wasn't and was just as humid. I started out really nice and easy on my "Out by the pier and around" route. I did OK until a bit after mile 2 when I just couldn't take the humidity anymore. I lapsed into a run/walk the rest of the way. My splits were 9:01, 8:38, 9:40, 10:17 and 8:33 over the last 0.45 mile. I was dripping with sweat and went straight inside without stretching.

Friday, 9/8/2023

5791 steps, 42/97 avg/max HR, 7:33 hours sleep, 173.9 pounds, 6 floors climbed

Walk: 1.65 miles, 20:58, 12:41 pace, 16 feet elevation gain, 94/101 avg/max HR, 121 avg cadence, 72F, 73% RH, 9 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 320.46 miles

I had to go into work for a couple hours from 8 AM to 10 AM to replace a fuser in a cranky Ricoh SPC830 printer. Why, you ask? It's because that no one else at Ricoh had the proper clearance to get into the B5 SCIF. My boss says "Doug, you can't retire". Well, it's no the first time that I have come in for a few hours when I was on vacation and probably won't be the last I guess. But it was only 2 hours and I was awake, in town and it's wasn't too much trouble. Then life tried to get in the way of my R/W/B streak. But I got out just before 2 PM before I could have lunch. I set up a very brisk walking pace. My splits were 13:00 and 12:12 over the last 0.65 mile.

Saturday, 9/9/2023

11522 steps, 41/141 avg/max HR, 7:13 hours sleep, 175.2 pounds, 32 floors climbed

Run: 6.28 miles, 55:17, 8:48 pace, 201 feet elevation gain, 135/146 avg/max HR, 157/175 avg/max cadence, 65F, 81% RH, 5 mph NNW win, overcast with mist. 

Shoes: blue Brooks Glycerin GTS20 - 137.75 miles

Today's race was a Rochester Runner of the Year (RROY) race, the Heritage Hero 10K, held at Seabreeze Amusement Park. I ran the race last year so I knew the course. It heads out and down to Durand Eastman Park and then back. The back up part sucks after you have run 5 miles. But ... I was there about 30 minutes early, stretched and got ready.

And ... we were off! It was overcast with a real fine mist that felt a bit refreshing. I certainly didn't need my sunglasses. I set up a nice and easy pace and did OK for the first 2.6 miles. Then ... I lapsed into a run/walk. But ... I kept running the best I could the rest of the way. I saw the time click past 55:00 and finished in 55:17. 

I did OK, it was my fastest 10K of 2023. My splits were 8:36, 8:08, 8:29, 8:58, 10:08, 8:42 and 7:56 over the last 0.28 mile. I was 22nd out of 56 and 1st out of 2 in my M 60-69 age group, Runsignup.com results here.

Sunday, 8/27/2023 to Saturday, 9/2/2023 - Karknocker 5K

I walked twice this week, 3.4 miles.

I ran 5 times this week, 13.84 miles.

I biked once last week, 15.32 miles.

I took 52,235 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1159 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/26). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/27/2023

6906 steps, 42/144 resting/max HR, 8:19 hours sleep, 172.5 pounds, 15 floors climbed

Run: 3.15 miles, 26:58, 8:33 pace, 57 feet elevation gain, 134/148 resting/max HR, 157/167 avg/max cadence, 61F, 82% RH, 6 mph NNW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 105.73 miles

I got out for what I thought was going to be a walk or a bike. Well ... I stepped on the scale and was up 1.9 pounds! So ... a run was what I did. I knew it was my second run in a row. I hadn't done that in quite a while so I set up a really easy pace. I held it without any breaks ... nice! My splits were 8:44, 8:35, 8:26 and 7:58 over the last 0.15 mile. So ... I lost 1.5 pounds on the run and a negative split to boot! Win, win!

Monday, 8/28/2023

9006 steps, 41/140 resting/max HR, 6:05 hours sleep, 174.7 pounds, 7 floors climbed

Walk: 1.75 miles, 23:39, 13:30 pace, 16 feet elevation gain, 116/131 avg/max HR, 117/126 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Launch GTS8 - 317.16 miles

My week off was over so I didn't want to be out very long this morning. It was cooler and darker so I wore shorts, long sleeve tech and my Noxgear Tracer360 vest. on a walk on my "Out to Ling Rd" route. I set up a brisk pace. I forgot to charge my Shokz headphone so I walked without (yes, without) my  music. It was quiet out with almost no crickets chirping. My splits were 13:28 and 13:34 over the last 0.75 mile.

Tuesday, 8/29/2023

10948 steps, 41/141 resting/max HR, 7:32 hours sleep, 173.4 pounds, 0 floors climbed (?)

Run: 3.15 miles, 27:20 (estimated), 8:40 pace (estimated), 63F, 83% RH, calm, cloudy

I got out for a run on my usual "Out to Clematis St" route. My Garmin Venu locked up so I ran with no timing and Spotify for music. I had no trouble and didn't take any walk breaks. I found that my Venu had rebooted itself, had 19% charge and had recorded 4811 steps when I got done. Whatever!

Wednesday, 8/30/2023

1538 steps, 7:18 hours sleep, 41/107 resting/max HR, 173.1 pounds, 1 floor climbed

Bike: 15.32 miles, 12.1/22.0 avg/max mph, 98 feet elevation gain, 96/115 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 83% RH, 7 mph W wind, clear

It was either a walk or bike day ... I chose a bike since it had been a week since I been out on my bike. It was a bit windy but I put on a long/short sleeve tech combo so I was warm enough. I was out 7 miles before sunrise at 6:32 AM. I had on all my light reflective gear today!

Thursday, 8/31/2023

5699 steps, 41/143 resting/max HR, 6:33 hours sleep, 174.0 pounds, 12 floors climbed

Run: 2.15 miles, 26:51, 8:31 pace, 62 feet elevation gain, 130/149 avg/max HR, 158/168 avg/max cadence, 52F, 87% RH, calm, clear

Shoes: blue Brooks Glycerin GTS20 - 112.03 miles

A shot from the parking lot before my run. I tried to zoom in but the moon just got blurry

I got for a run on my usual "Out to Clematis St" route. The "blue" (second full moon of August) hung low in the western sky as I set out on. I tried to get a few pictures but my Samsung A51 didn't focus too well. I got a better picture at mile 1.63 of the pending sunrise. My splits were 8:52, 8:35, 8:12 and 7:46 over the last 0.15 mile. A negative split is a great day to start the day!

Today was the end of August so it's stat time!!!

I walked 9 times for 14.95 miles, 1.66 miles/walk in August and 110 walks for 168.27 miles, 1.53 miles/walk so far in 2023.

I ran 15 times for 52.73 miles. 3.52 miles/run in August and 124 runs for 429.18 miles/run so far in 2023.

I ran one race in August

 08/08 - Run Our River 5K - August, 25:54, 8:17 pace, 51st/111, 3rd/10 in my M 60-69 age group

I biked 8 times for 111.25 miles, 13.91 miles/bike in August and 40 times for 533.98 miles, 13.35 miles/bike so far in 2023.

I took 185,661 steps in August and 1,648,117 steps so far in 2023.

Friday 9/1/2023

7943 steps, 40/105 resting/max HR, 8:09 hours sleep, 175.3 pounds, 7 floors climbed

Walk: 1.65 miles, 22:21, 13:33 pace, 26 feet elevation gain, 94/110 avg/max HR, 116/132 avg/max cadence, 50F, 87% RH, 6 mph SW wind, clear

Shoes: blue Brooks Launch GTS8 - 318.81 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route. The full moon was higher in the sky this morning as just as pretty. My splits were 13:51 and 13:05 over the last 0.65 mile.

Saturday, 9/2/2023

10195 steps, 40/150 avg/max HR, 7:20 hours sleep, 174.6 pounds, 13 floors climbed

I got an email from Rochester Running Company last week with upcoming races. I noticed the Karknocker was coming up on Labor Day weekend. It's run on one of my favorite 5K courses so I had signed up. So ... it was up early and out to East Rochester. I got there about 50 minutes early so I had plenty of time to get my bib and new favorite race T-shirt. The weather was 64F, 74% RH, 12 mph SW wind, sunny.

Run: 1.25 miles, 11:29, 9:11 pace, 16 feet elevation gain, 119/128 avg/max HR, 151/158 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 113.28 miles

Run: 3.14 miles, 25:09, 8:01 pace, 37 feet elevation gain, 144/153 avg/max HR, 163/170 avg/max cadence

Shoes: blue Brooks Glycerin GTS20 - 116.42 miles

I got out for a slow warm up run at 9:11 pace. I talked for a bit to Tom Hawkins before the race. It was a small turnout for this race. I remember when there was 600 or more runners lining up for this race. Times change. I have raced this course 12 times now: 6 Karknocker 5Ks (2012, 2014, 2015, 2017, 2022 and 2023) and 6 Scare Brain Cancer Away 5Ks (2014, 2015, 2016, 2018, 2019 and 2022).

And ... we were off! I got up to my usual race pace quickly. I passed a few runners. I was surprised when the mile 1 clock read 7:56. I slowed a bit so the mile 2 clock read 16:12. I felt that I slowed a bit more on mile 3. I turned the last corner and could see the finish. I almost slowed to a stop ... but I didn't. I held on and kicked it up a gear. I saw the clock tick past 25:00. I passed a runner at the finish. And ... done in 25:09! I was exhausted. I grabbed a pint of water and caught my breath.

This was my fastest 5K of 2023 ... so far. I was 46th out of 102 and 1st out of 3 in my M 65-69 age group. My splits were 7:51 8:13, 8:03 (I sped up) and 7:39 over the last 0.14 mile. The runsignup.com results link.

My latest favorite race T-shirt and medals

My darling wife, Christine, cooked up spare ribs for an early supper ...mmm!!!

Sunday, 8/20/2023 to Saturday, 8/26/2023

I walked once this week, 1.65 miles.

I ran 4 times this week, 16.7 miles.

I biked once this week, 15.35 miles

I took 40,999 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1152 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/19). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/20/2023

8967 steps, 44/148 resting/max HR, 172.4 pounds, 17 floors climbed

Run: 4.55 miles, 39:35, 8:42 pace, 68 feet elevation gain, 134/152 avg/max HR, 157/172 avg/max cadence, 57F, 88% RH, 6 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 90.43 miles

I got out for another go at my "Out by the pier and around" route. It went better this time. I was able to run all the way. I didn't have any trouble with my breathing. My splits were 8:57, 8:38, 8:36, 8:44 and 8:12 over the last 0.55 mile.

3564 steps, 44/95 resting/max HR, 10:46 hours sleep, 172.2 pounds, 5 floors climbed

Walk: 1.65 miles, 22:07, 13:24, 5 feet elevation gain, 88/98 avg/max HR, 118/128 avg/max cadence, 72F, 83% RH, 8 mph N wind, cloudy

Shoes: blue Brooks Launch GTS8 - 313.86 miles

I was on vacation so I got out a bit late for a brisk walk. My splits were 13:19 and 13:32 over the last 0.65 mile.

5316 steps, 40/148 resting/max HR, 15:20 hours sleep (yeah ... sure!!!), 173.2 pounds, 10 floors climbed

Run: 3.15 miles, 26:53, 8:32 pace, 55 feet elevation gain, 134/152 avg/max HR, 156/168 avg/max cadence, 55F, 94% RH, calm, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 93.58 miles

I got out a bit early than yesterday for a nice run on my "Out to Clematis St" route. I thought about my running and how it has gotten better over the past couple of months. It's all because I have streteched religiously after every activity ... be it a walk, run or bike. My flexibility has increased slowly but surely. Stretching is necessary!!! My splits were 8:46, 8:30, 8:24 and 8:06 over the last 0.15 mile. A negative split!

Wednesday, 8/23/2023

908 steps, 43/107 resting/max HR, 8:24 hours sleep, 174.8 pounds, 1 floor climbed

Bike: 15.35 miles, 1:13:24, 12.5/21.0 avg/max mph, 66 feet elevation gain, 95/110 avg/max HR, 25/31 avg/max respiration, 56/94 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, cloudy

I went to bed early last night so I was up early this morning even though I was on vacation. I hadn't been out on my bike for a week so a bike ride it was! I was 3 miles out before sunrise at 6:24 AM. It was a nice ride like usual!

Thursday, 8/24/2023

7683 steps, 45/143 resting/max HR, 172.9 pounds, 16 floors climbed

Run: 4.45 miles, 40:04, 9:00 pace, 66 feet elevation gain, 133/148 avg/max HR, 154/165 avg/max cadence, 66F, 83% RH, 9 mph S wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 98.03 miles

I got out for a run on my "Out by the pier and around" route. I had a bit of trouble with my breathing so I took a walk break at mile 2.53 and 3.57. My splits were 9:11, 8:38, 8:56, 9:28 and 8:28 over the last 0.45 mile.

Friday, 8/26/2023

5317 steps, 41/89 resting/max HR, 5:45 hours sleep, 172.8 pounds, 8 floors climbed

Walk: 1.65 miles, 23:11, 14:03 pace, 18 feet elevation gain, 83/99 avg/max HR, 115/157 avg/max cadence, 72F, 94% RH, 3 mph SSW wind, overcast with light mist

Shoes: blue Brooks Launch GTS8 - 315.51 miles

These two pictures are along the fence opposite the entrance of Greenleaf Meadows

This sunflower was planted about a foot above where I stood and was a bit over a foot above my head

A wild rose at the end of our townhouse

There was a thunderstorm around midnight along with rain most of the night so it was definitely a walk day. There was still a fine mist so it was like walking inside a cloud. My splits were 14:15 and 13:57 over the last 0.65 mile.

Saturday, 8/26/2023

9244 steps, 45/143 resting/max HR, 8:23 hours sleep, 172.0 pounds, 16 floors climbed

Run: 4.55 miles, 40:51, 8:58 pace, 64 feet elevation gain, 131/149 avg/max HR, 155/167 avg/max cadence, 68F, 83% RH, 6 mph NW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 102.58 miles

There was a Rochester Half preview run down at the Ontario Beach Park but it began a bit too early for me. I got out for a run on my "Out by the pier and around" route. I did see lots of cars where they started out and then I saw their pace groups on Beach Ave. I said "Hi, Ellen" after she yelled out to me as I met her pace group. I had the same trouble with my breathing so I took a couple walk breaks again. My splits were 9:08, 8:42, 9:06, 9:16 and 8:25 over the last 0.55 mile

Sunday, 8/13/2023 to Saturday, 8/19/2023

I walked 3 times this week, 5.05 miles.

I ran twice this week, 6.3 miles.

I biked twice this week, 31.18 miles

I took 38,992 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1145 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/12). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/13/2023

1124 steps, 42/113 resting/max HR, 9:45 hours sleep, 173.3 pounds, 3 floors climbed

Bike: 15.85 miles, 1:13:07, 13.0/22.2 avg/max mph, 100 feet elevation gain, 98/113 avg/max HR, 27/31 avg/max respiration, 57/84 avg/max cadence, 70F, 78% RH, 7 mph NW wind, cloudy

I was (key word was) the Strava Local Legend (bicycle) on the Janes Rd (390 to 136) segment until Friday that someone had "stolen" it. So today I set out on my bicycle to reclaim it. I went out to Janes Rd and rode back and forth on it 3 times to make sure, lol! It was a bit boring with a head wind going west but a nice tail wind heading east. I got it done though and had the email saying "Nice one! You're the Local Legend" to prove it. I am the Local Legend (running) on the Secret Sidewalk Westbound too.

Monday 8/14/2023

7878 steps, 41/100 resting/max HR, 7:39 hours sleep, 173.4 pounds, 8 floors climbed

Walk: 1.65 miles, 22:43, 13:46, 16 feet elevation gain, 82/94 avg/max HR, 119 avg cadence, 63F, 94% RH, 5 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 308.81 miles

I got out for a brisk on my usual "Out to Ling Rd" route. Nothing unusual ... just a walk.

Tuesday, 8/15/2023

7900 steps, 39/147 resting/max HR, 7:47 hours sleep, 172.5 pounds, 10 floors climbed

Run: 3.15 miles, 27:36, 8:46, 54 feet elevation gain, 131/152 avg/max HR, 155/167 avg/max cadence, 66F, 88% RH, 6 mph ENE wind, cloudy with a sprinkle at the end

Shoes: blue Brooks Glycerin GTS20 - 82.73 miles

I got out for a run on my usual "Out to Clematis St" route. I had a slight (and unusual) ache behind my left knee that bothered me for a while. I stopped for a few seconds at the turn ... and then it went away (and I didn't miss it). I got done just before it started to sprinkle. My splits were 8:44, 8:57, 8:42 and 8:11 over the last 0.15 mile.

Wednesday 8/16/2023

6487 steps, 39/96 resting/max HR, 6:57 hours sleep, 171.2 pounds, 15 floors climbed

Walk: 1.75 miles, 24:40, 14:04 pace, 19 feet elevation gain, 79/92 avg/max HR, 118/132 avg/max cadence, 66F, 100% RH, 8 mph NNW wind, overcast

Shoes: blue Brooks Launch GTS8 - 310.56 miles

It rained cats and dogs of the night along with a couple of thunderstorms. There was a couple of thunderclaps around 3 AM that sounded like they were inside our townhouse. BOOM!!!!!! I got out for a walk around 6 AM (like usual) on my "Out to Ling Rd" route (like usual). The sidewalks on Greenleaf Rd were a bit swamped. The Lake Shore Country Club had new water hazards where the sand traps were yesterday. I heard various weather reports that said that the ROC airport got 3.13 inches of rain and Greece got 4.4 inches of rain. My oldest son, Michael, is a night owl and saw a line of thunderstorms on Lake Ontario last night. He told me that it barely rained down in Macedon. Anyway ... I got out for a brisk walk. My spits were 14:07 and 14:01 over the last 0.75 mile.

Thursday, 8/17/2023

2970 steps, 39/110 resting/max HR, 8:22 hours sleep, 172.0 pounds, 3 floors climbed

Bike: 15.33 miles, 1:13:09, 12.6/21.8 avg/max mph, 57 feet elevation gain, 93/113 avg/max HR, 25/32 avg/max respiration, 55/81 avg/max cadence, 63F, 100% RH, 5 mph SSW wind, partly cloudy

I got out for a longer bike ride today on my very rarely used "Out to Long Pond Rd & East Manitou Rd" route. I was off today so I had more time. A nice ride ensued!

Friday, 8/18/2023

9199 steps, 40/149 resting/max HR, 7:51 hours sleep, 171.2 pounds, 14 floors climbed

Run: 3.15 miles, 26:35, 8:26 pace, 58 feet elevation gain, 137/154 avg/max HR, 157/167 avg/max cadence, 63F, 94% RH, 8 mph W wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 85.88 miles

I got out for a run on my usual "Out to Clematis St" route. My muscles (and I) felt good so I decided to stretch out a bit instead of plodding while I ran and move my arms to help run faster. I had a bit of trouble with my breath but kept at it. The result was a brisk 8:26 pace with almost a negative split: 8:27, 8:28, 8:27 and 8:06 pace over the last 0.15 mile. Nice!!!

Saturday, 8/19/2023

3434 steps, 40/102 resting/max HR, 8:05 hours sleep, 172.5 hours sleep, 8 floors climbed

Walk: 1.65 miles, 22:39, 13:44 pace, 20 feet elevation gain, 84/96 avg/max HR, 118/126 avg/max cadence, 55F, 88% RH, 9 mph W wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 312.21 miles

I got out for a walk on my usual "Out to Ling Rd" route. I'm glad that I didn't choose a bike since there was a cool wind out of the west. I struck up a very brisk pace with splits of 13:48 and 13:37 over the last 0.65 mile.

Sunday, 8/7/2023 to Saturday, 8/13/2023 - Run Our River 5K - August

I walked 3 times this week, 4.05 miles.

I ran 3 times this week, 10.83 miles.

I biked twice this week, 22.80 miles

I took 43,017 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1138 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 8/5). There were more than a few days when a mile was all I could walk or limp.

Sunday, 8/6/2023

3650 steps, 41/99 resting/max HR, 7:29 hours sleep, 173.5 pounds, 6 floors climbed

Walk: 1.65 miles, 22:06, 13:24 pace, 13 feet elevation gain, 87/99 avg/max HR, 116 avg cadence, 59F, 88% RH, calm, cloudy

Shoes: black Brooks Adrenaline GTSXX - 649.53 miles

I really thought about another run today but my common sense (believe it or not) kicked in and told me to either walk or bike. I hadn't walked in a while so I chose a walk on my usual "Out to Ling Rd" route. I kicked up a very brisk pace. My splits were 13:31 and 13:13 over the last 0.65 mile. Wow!

Monday, 8/7/2023

7374 steps, 41/103 resting/max HR, 8:27 hours sleep, 173.9 pounds, 8 floors climbed

Walk: 1.65 miles, 24:09, 14:38 pace, 10 feet elevation gain, 78/86 avg/max HR, 114/123 avg/max cadence, 70F, 94% RH, 3 mph SE wind, overcast

Shoes: blue Brooks Launch GTS8 - 307.16 miles

It was either a walk or bike day. I chose a walk. I got out on my usual "Out to Ling Rd" route at a slightly slower pace. My splits were 14:53 and 14:16 over the last 0.65 mile.

Tuesday, 8/8/2023

6661 steps, 41/153 resting/max HR, 8:19 hours sleep, 173.0 pounds, 14 floors climbed

Bike: 9.44 miles, 46:26, 12.2/28.6 avg/max mph, 91 feet elevation gain, 92/124 avg/max HR, 23/30 avg/max respiration, 58/104 avg/max cadence, 66F, 88% RH, 7 mph WSW wind, overcast with a bit of drizzle

I didn't want to walk again or run since I have a race tonight so that left a bike this morning. I wanted a change of scenery so I chose my "Out on the pier and around" route. It was different and fit the bill. I even got a little bit of drizzle to cool me off a bit.

Run: 3.13 miles, 25:54, 8:17 pace, 9 feet elevation gain, 145/158 avg/max HR, 158/167 avg/max cadence, 71F, 71% RH, 12 mph NW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 71.88 miles

Tonight was the second Tuesday of the month so it was a Run Our River 5K - August night. I got down to Corn Hill Landing in plenty of time for the race like usual. I stretched a bit but didn't take a warm up run.

And ... we were off! My left hamstring was a bit sore so I thought it would be a bad 5K. But ... I settled in and fought the urge to run fast. I had a water bottle and took a sip at halfway .... and choked it back out! I kept on running back up the other side of the Genesee River and took a little walk break before the Ford St Bridge. I caught back up so no harm. I pushed a bit in the last 1/4 mile and was happy to see the timer below 26 minutes! 

So ... fastest 5K of 2023! The chip time was 25:50. I was 51st out of 111, 3rd out of 10 in my M 6069 age group, link here. My splits were 8:19, 8:23, 8:16 and 7:14 over the last 0.13 mile.

Wednesday, 8/9/2023

8667 steps, 41/117 resting/max HR, 6:48 hours sleep, 173.1 pounds, 9 floors climbed

Walk: 1.65 miles, 23:39, 14:20 pace, 17 feet elevation gain, 90/123 avg/max HR, 115/125 avg/max cadence, 57F, 100% RH, 6 mph WSW wind, partly cloudy

Shoes: black Brooks Adrenaline GTSXX - 651.18 miles

I was up around 4:30 AM so I just stayed awake. It was either a bike or walk day after a hard 5K last night. I went out for a walk on my usual "Out to Ling Rd" route. My splits were 14:28 and 14:07 over the last 0.65 mile.

Thursday, 8/10/2023

7924 steps, 40/144 resting/max HR, 8:20 hours sleep, 173.2 pounds, 12 floors climbed

Run: 3.15 miles, 27:21, 8:41 pace, 56 feet elevation gain, 131/149 avg/max HR, 156/165 avg/max cadence, 66F, 83% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 75.03 miles

It was either a bike or run day. My Withings scale said up 1.3 pounds so it was a run day. I got out on my usual "Out to Clematis St" route. I had the usual ache when I started out but it went away quickly. The waves on Lake Ontario were practically non-existent. My splits were 8:52, 8:43, 8:34 and 7:56 over the last 0.15 mile. A nice negative split!

Friday, 8/11/2023

1240 steps, 43/111 resting/max HR, 7:47 hours sleep, 175.1 pounds, 4 floors climbed

Bike: 13.36 miles, 1:01:45, 13.0/19.6 avg/max mph, 50 feet elevation gain, 93/111 avg/max HR, 25/34 avg/max respiration, 57/83 avg/max cadence, 64F, 88% RH, 6 mph W wind, partly cloudy

I got out a bit later but I still did my usual "Out to East Manitou Rd" route. I rode at an easy pace and made sure to look around a bit. There were a bit more bicyclists and a couple runners out today.

I took a couple pictures during the ride and one afterwards.

Saturday, 8/12/2023

7511 steps, 42/145 resting/max HR, 7:42 hours sleep, 173.3 pounds, 19 floors climbed

Run: 4.55 miles, 41:11, 9:03 pace, 87 feet elevation gain, 133/149 avg/max HR, 152/165 avg/max cadence, 68F, 78% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Glycerin GTS20 - 79.58 miles

I got out for a longer run than usual ... and it didn't go as well as I hoped. I tried my "Out by the pier and around" route. It started out OK and then fell apart after mile 2 with 6 (yes 6) walking breaks. I just lost all energy. It wasn't pain or aches or anything else. My splits were 8:50, 8:29, 8:54, 10:19 and 8:24 over the last 0.55 mile.

Sunday, 7/30/2023 to Saturday, 8/5/2023

I walked once this week, 1.65 miles.

I ran 3 times this week, 9.45 miles.

I biked 3 times this week, 26.59 miles

I took 38,981 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1131 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/30/2023

3981 steps, 40/126 resting/max HR, 13:07 (LOL!) hours sleep, 172.1 pounds, 13 floors climbed

Bike: 13.31 miles, 58:13, 13.7/24.0 avg/max mph, 54 feet elevation gain, 108/125 avg/max HR, 28/36 avg/max respiration, 57/87 avg/max cadence, 57F, 94% RH, 3 mph SW wind, sunny

What a difference between yesterday and today! It was definitely cooler than yesterday. I wore a long/short sleeve combo on top to keep warm on my bike ride on my usual "Out to East Manitou Rd" route.

Monday, 7/31/2023

6444 steps, 41/95 resting/max HR, 7:28 hours sleep, 174.1 pounds, 7 floors climbed

Walk: 1.65 miles, 23:03, 13:59 pace, 13 feet elevation gain, 87/101 avg/max HR, 117/126 avg/max cadence, 57F, 94% RH, 5 mph WSW wind, sunny

Shoes: black Brooks Arenaline GTSXX - 647.88 miles

I got out for a very brisk walk on my usual "Out to Ling Rd" route. I just felt good I guess. My splits were 13:52 and 14:08 over the last 0.65 mile.

It's the end of July ... so ... it's stat time!

I walked 9 times in July for 14.96 miles, 1.66 miles/walk and 101 walks in 2023 so far for 153.32 miles, 1.52 miles/walk.

I ran 12 times in July for 39.36 miles, 3.28 miles/run and 109 runs in 2023 so far for 376.45 miles, 3.45 miles/run.

I ran one race in July:

 7/11 Run Our River 5K - July, 27:21, 8:42 pace, 57th out of 98, 4th out of 8 in my M 60-69 age group, 85F, 48% RH, 10 mph W wind, sunny

I took 11 bike rides in July for 145.53 miles, 13.32 miles/bike and 32 bike rides in 2023 so far for 422.73 miles, 13.21 miles/bike.

I took 179,421 steps in July and 1,462,456 steps in 2023 so far.

Tuesday, 8/1/2023

11115 steps, 41/146 resting/max HR, 8:22 hours sleep, 174.0 pounds, 15 floors climbed

Run: 3.15 miles, 27:17, 8:40 pace, 59 feet elevation gain, 133/149 avg/max HR, 156/165 avg/max cadence, 54F, 100% RH, calm, sunny

Shoes: blue Brooks Glycerin GTS20 - 62.45 miles

I was up early at 4:40 AM so I could wake the end of the USNWT game between USA and Portugal. USA advanced out of the group stage to the round of 16 barely thanks to their side post. Portugal had a shot on goal at 90' which bounced off the right post. They will face Sweden on Sunday.

Then it was time to get up, get dressed and get out. It was my day to run so I got out there and ran. My left hamstring was just a slight ache which I just ignored. I tried to find a good stride and was a bit successful at times. Maybe next time. My splits were 8:43, 8:46, 8:34 and 8:08 over the last 0.15 mile.

Wednesday, 8/2/2023

3159 steps, 40/106 resting/max HR, 7:34 hours sleep, 174.7 hours sleep, 10 floors climbed

Bike: 13.28 miles, 58:40, 13.6/18.4 avg/max mph, 49 feet elevation gain, 96/111 avg/max HR, 25/30 avg/max respiration, 56/72 avg/max cadence, 54F, 94% RH, 7 mph SW wind, cloudy

I got out just before after 6 AM on my bike for a ride on my usual "Out to East Manitou Rd" route. I noticed that my Edge 530 was in "dark" mode for a few minutes because the sun wasn't up yet. Sunrise was at 6:01 AM. I had a nice ride as usual. 

Thursday, 8/3/2023

5776 steps, 40/150 resting/max HR, 7:59 hours sleep, 173.8 pounds, 18 floors climbed

Run: 3.15 miles, 27:23, 8:41 pace, 60 feet elevation gain, 134/156 avg/max HR, 155/163 avg/max cadence, 64F, 88% RH, 8 mph SW wind, light rain

Shoes: blue Brooks Glycerin GTS20 - 65.60 miles

It was a run day but when I looked outside it was raining. I thought "Uugghh" ... as a non-runner. Then ... I thought "liquid sunshine" as a runner! So I got up, got dressed and got out there for a run on my usual "Out to Clematis St" route. My left hamstring ached a bit for about 1/4 mile and then mostly went away. I didn't have any tiny walk breaks. My splits were 8:47, 8:46, 8:35 and 8:12 over the last 0.15 mile.

Oh, TFG picked up his third indictment today in DC for a total of 78 felony counts between the 3. Yeah, I vote BLUE!!! I ride with Biden! No, Trump in not being politically persecuted ... he is being criminally prosecuted!

Friday, 8/4/2023

2186 steps, 40/106 resting/max HR, 7:18 hours sleep, 174.2 pounds, 1 floor climbed

Bike: 13.32 miles, 58:21, 13.7/23.8 avg/max mph, 52 feet elevation gain, 98/119 avg/max HR, 26/31 avg/max respiration, 56/86 avg/max cadence, 66F, 88% RH, calm, cloudy

It was either a walk or bike day. I chose a bike on my usual "Out to East Manitou Rd" route. It was as peaceful as ever.

Saturday, 8/5/2023

6320 steps, 42/149 resting/max HR, 8:16 hours sleep, 172.0 pounds, 23 floors climbed

Run: 3.15 miles, 26:59, 8:31 pace, 137/155 avg/max HR, 156/167 avg/max cadence, 61F, 100% RH, calm, sunny

Shoes: blue Brooks Glycerin GTS20 - 68.75 miles

I got out for a run on my usual "Out to Clematis St" route. My left hamstring was a bit achy but I ignored it. The ache eventually went 90% away. There was a wind out of the north up at Lake Ontario. The KROC airport reported.that it was calm ... 13 miles away as the crow flys. My splits were 8:38, 8:37, 8:31 and 7:48 over the last 0.15 mile. A bit of a negative split to start a Saturday!

Sunday, 7/23/2023 to Saturday, 7/29/2023

I walked twice this week, 3.30 miles.

I ran 3 times his week, 7.85 miles.

I biked twice this week, 26.63 miles

I took 47,344 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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.

BTW, I am on a 1124 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/23/2023

6686 steps, 41/145 resting/max HR, 11:39 hours sleep (lol), 173.5 pounds, 4 floors climbed

Run: 3.1 miles, 27:30 estimated, 8:52 estimated pace, 65F, 80% RH, 5 mph SW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 49.75 miles

Lots of proof that I actually went out for my 5K run, lol

I got out for a run on my very usual "Out to Clematis St" route. Well ... I forgot to press Start on my Venu so I just have an estimated elapsed time and pace. I do know that I took 4457 steps according to my CashWalk app so I have some proof of my activity plus a sweaty selfie.

Monday, 7/24/2023

5541 steps, 41/109 resting/max HR, 7:13 hours sleep, 174.3 pounds, 4 floors climbed

Bike: 13.33 miles, 1:00:15, 13.3/21.7 avg/max mph, 57 feet elevation gain, 94/113 avg/max HR, 25/31 avg/max respiration, 56/103 avg/max cadence, 61F, 100% RH, 3 mph SSW wind, partly cloudy

Pretty flowers at Buck Pond alongside Edgemere Drive

I got out for a nice bike ride on my usual "Out to East Manitou Rd" route. I saw the usual bicyclists and a few more runners than usual.

Tuesday 7/25/2023

7666steps, 41/89 resting/max HR, 6:54 hours sleep, 175.5 pounds, 9 floors climbed

Walk: 1.65 miles, 23:37, 14:19 pace, 7 feet elevation gain, 84/96 avg/max HR, 114/26 avg/max cadence, 63F, 94% RH, 5 mph WSW wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 51.40 miles

I thought about a run but I thought a walk would be easier on my joints today. My splits were 14:15 and 14:25 over the last 0.65 mile.

Wednesday, 7/26/2023

6324 steps, 44/146 resting/max HR, 174.3 pounds, 20 floors climbed

Run: 3.15 miles, 27:30, 8:43 pace, 65 feet elevation gain, 133/151 avg/max HR, 155/165 avg/max cadence, 64F, 94% RH, 8 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 54.55 miles

The sunrise at mile 1.63 on the Secret Sidewalk

I got out just before 6AM for a run on my usual "Out to Clematis St". A mild left hamstring ache tried to dampen my spirits but I went out anyway. I mostly succeeded. My splits were 8:53, 8:44, 8:39 and 7:53 over the last 0.15 mile. A little negative split to boot!

The 2014 Chevy Cruze cabin air filter after 52K miles

I have changed the engine air filter and cabin air filter on the 2019 Chevy Trax last week easy-peasy. I did watch a YouTube video on how to get to the cabin air filter. Today I got around to change the same on the 2014 Chevy Cruze. Well ... the cabin air filter did have some crud and damage on it after 52K miles!

Thursday, 7/29/2023

8354 steps, 40/98 resting/max HR, 6:22 hours sleep, 174.2 pounds, 5 floors climbed

Walk: 1.65 miles, 23:49, 14:25 pace, 10 feet elevation gain, 82/90 avg/max HR, 113/24 avg/max cadence, 72F, 94% RH, 6 mph SSW wind, light rain

Shoes: blue Brooks Launch GTS8 - 305.51 miles

It was either a walk or a bike this morning. It was raining so a walk was what ensued on my usual "Out to Ling Rd". My splits were 14:23 and 14:29 over the last 0.65 mile.

Friday, 7/28/2023

4035 steps, 41/115 resting/max HR, 8:19 hours sleep, 173.2 pounds, 1 floor climbed

Bike: 13.30 miles, 57:33, 13.9/24.6 avg/max mph, 54 feet elevation gain, 105/118 avg/max HR, 26/35 avg/max respiration, 58/98 avg/max cadence, 66F, 100% RH, 6 mph SW wind, a bit hazy

I got out for a bike ride on my usual "Out to East Manitou Rd" route. It was a peaceful ride with a nice sunrise.

I took the afternoon off to take my oldest son, Michael, to an appointment on Nye Rd in Lyons. He was in for an hour so I headed to the Lyons Central Park to sit in the heat until he was done. No worries.

Saturday, 7/29/2023

8738 steps, 40/148 resting/max HR, 8:56 hours sleep, 171.2 pounds, 18 floors climbed

Run: 4.75 miles, 43:29, 9:09 pace, 93 feet elevation, 93 feet elevation gain (maybe 30 feet!), 137/151 avg/max HR, 155/165 avg/max cadence, 73F, 93% RH 5 mph W wind, heavy rain for a mile

Shoes: blue Brooks Glycerin GTS20 - 59.30 miles

The obligatory pre run picture taken by Ellen

I was around the 11:00 minute pace group when I got to the end of the pier

I got an email last night that Fleet Feet was going to have a Fan Fave Field Trip to Charlotte on Saturday morning at 7:30 AM so I drove over since it was only 2 miles away. Ellen and Boots were there. Ellen handed me the Loop 1 route. I studied it, figured it out and memorized it. We (about 75 of us) could hear thunder. Ellen told us that "you only get wet once". Off we went ... it started raining almost immediately ... and then it poured. I started about a minute late because I waited for my Venu to get ready. So ... I busied myself by slowly passing groups of runners ... key on slowly. The pier was almost one big puddle. But ... it stopped raining by the time I got to the Secret Sidewalk. I was the lead runner after mile 2.5 or so. I stopped for a couple of tiny walk breaks. My left hamstring was a little bit wonky and my breathing was a bit off. But .. I got done. My splits were 9:33, 8:58, 9:04, 9:00 and 9:11 over the last 0.75 mile.

Sunday, 7/16/2023 to Saturday, 7/22/2023

I walked twice this week, 3.1 miles.

I ran 3 times his week, 9.45 miles.

I biked twice this week, 27.02 miles

I took 37,129 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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 1110 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/16/2023

5336 steps, 45/147 resting/max HR, 173.3 pounds, 15 floors climbed

Run: 3.15 miles, 27:45, 8:48 pace, 64 feet elevation gain, 134/151 avg/max HR, 154/165 avg/max cadence, 68F, 94% RH, calm, overcast

Shoes: blue Brooks Glycerin GTS20 - 40.35 miles

I got out for either a walk or a run. I chose a run on my usual "Out to Clematis St" route. My left hamstring ached a lot less but my pace was a bit less but still under 9 minute pace. My splits were 8:43, 8:49, 8:58 and 8:25 over the last 0.15 mile.

Monday, 7/17/2023

6397steps, 41/90 resting/max HR, 7:48 hours sleep, 173.0 pounds, 8 floors climbed

Walk: 1.65 miles, 24:13, 14:41 pace, 17 feet elevation gain, 79/86 avg/max HR, 111/121 avg/max cadence, 66F, 83% RH, 7 mph SW wind, mostly cloudy

Shoes: black Brooks Adrenaline GTSXX - 644.58 miles

I slept in a bit past my 5:20 alarm until 5:44 AM. The smoke from the wildfires up in Canada had come back so the AQI at airnow.gov was an unhealthy 156. I figured that a walk would be the least stressful so a walk on my usual "Out to Ling Rd" ensued. My splits were 14:46 and 14:32 over the last 0.65 mile.

Tuesday, 7/18/2023

3346 steps, 41/123 resting/max HR, 8:13 hours sleep, 174.4 pounds, 7 floors climbed

Bike: 11.46 miles, 48:35, 14.2/21.9 avg/max mph, 81 feet elevation gain, 102/127 avg/max HR, 26/34 avg/max respiration, 56/81 avg/max cadence, 64F, 94% RH, 5 mph SSW wind, hazy and a bit foggy

The airnow.gov AQI was 133. I did smell a bit of smoke in the air. It was a bike day so I chose my slightly shorter "Out to Long Pond Rd and around" route that kept me off Edgemere Drive. I looked down to the right down Edgemere Drive when I got there and didn't see any cones so maybe Greece DMV is all done with Edgemere Drive. I will find out the next time I got for a bike ride. Oh ... I added air to my bike tires yesterday and I think it made a difference. I was 1.8 mph faster than the last time I rode this route.

Wednesday, 7/19/2023

6294 steps, 41/142 resting/max HR, 7:16 hours sleep, 174.0 pounds, 18 floors climbed

Run: 3.15 miles, 28:16, 8:58 pace, 72 feet elevation gain, 129/147 avg/max HR, 152/163 avg/max cadence, 57F, 94% RH, 3 mph NW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 43.50 miles

I got out for a run on my usual "Out to Clematis St" route. My left knee had a weird ache for about a mile ... I ignored it. I took a couple of walk breaks. My breathing is still not OK. But ... I'm running so that's a good thing. My splits were 9:14, 9:02, 8:47 and 7:55 over the last 0.15 mile. A negative split is a good way to start the day!

Thursday 7/20/2023

7055 steps, 42/97 resting/max HR, 8:40 hours sleep, 176.0 pounds, 7 floors climbed

Walk: 1.65 miles, 24:29, 14:50 pace, 20 feet elevation gain, 86/99 avg/max HR, 114/126 avg/max cadence, 59F, 94% RH, 5 mph WSW wind, cloudy

Shoes: black Brooks Adrenaline GTSXX - 646.23 miles

I went to bed way early at 9:30 PM and overslept until 6:02 AM so I was well rested this morning, lol! I got out for a walk on my usual "Out to Ling Rd" route. Nothing unusual. My splits were 15:02 and 14:32 over the last 0.65 mile.

Friday, 7/21/2023

7642 steps, 42/144 resting/max HR, 9:08 hours sleep, 176.0 hours sleep, 12 floors climbe

Run: 3.15 miles, 27:55, 8:51 pace, 58 feet elevation gain, 132/147 avg/max HR, 154/165 avg/max cadence, 65F, 92% RH, 5 mph SW wind, partly cloudy

Shoes: blue Brooks Glycerin GTS20 - 46.65 miles

I got for a run on my usual "Out to Clematis St" this morning. I was about halfway into the run when I realized that I didn't really a really noticeable left hamstring ache! I was a little achy when I started out but it went away before I got to Greenleaf Rd. Wow! My splits were 9:01, 8:46, 8:52 and 8:19 over the last 0.15 mile.

Saturday, 7/22/2023

1059 steps, 42/115 resting/max HR, 8:03 hours sleep, 175.7 pounds, 6 floors climbed

Bike: 15.56 miles, 1:05:56, 14.2/23.6 avg/max mph, 100 feet elevation gain, 105/118 avg/max HR, 27/33 avg/max respiration, 59/86 avg/max cadence, 61F, 94% RH, 6 mph WSW wind, sunny

I got out for a really nice bike ride on my longer "Out to East Manitou Rd and around" route. I really think that adding air to my bike tires upped my average speed by at least 1 to 2 mph. I found that the Greece DMV repaved the parts of Edgemere Drive that were torn up so it was smooth sailing.

Today was my youngest son, David, 34th birthday. He works for a casino outside of Denver CO along with his girlfriend, Tati. I would love to be able to go out and see him ... and see Colorado.

Sunday 7/9/2023 to Saturday, 7/15/2023 - Run Our River 5K - July

I walked once this week, 1.65 miles.

I ran 3 times his week, 9.45 miles.

I biked 3 times this week, 38.85 miles

I took 44.550 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: I have been hampered by a nagging ache in my left hip/hamstring for the past month. So ... I can do short walks (1.5 miles), somewhat painful runs (< 3.1 miles) or bike rides (< 20 miles). A run or a bike 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 1110 day (a bit over 3 years) streak of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/9/2023

6722 steps, 42/147 resting/max HR, 8:32 hours sleep, 173.6 pounds, 17 floors climbed

Run: 3.15 miles, 27:41, 8:47 pace, 64 feet elevation gain, 135/151 avg/max HR, 155/163 avg/max cadence, 68F, 78% RH, 6 mph NE wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 30.90 miles

I got out for a run on my usual "Out to Clematis St" route. My left hamstring was a bit bothersome but I ran onward. The aches and pains that I felt really sucked the joy of my run ... but I am getting used to it. My splits were 8:51, 8:41, 8:47 and 8:21 over the last 0.15 mile. 

7/10/2023

6669 steps, 41/99 resting/max HR, 8:22 hours sleep, 173.4 pounds, 11 floors climbed

Walk: 1.65 miles, 24:03, 14:34 pace, 16 feet elevation gain, 83/92 avg/max HR, 114 avg cadence, 64F, 94% RH, 7 mph SW wind, overcast

Shoes: blue Brooks Launch GTS8 - 302.20 miles

I got out for a brisk walk on my usual "Out to Ling Rd" route.

Tuesday, 7/11/2023

10164 steps, 41/152 resting/max HR, 7:42 hours sleep, 173.2 pounds, 15 floors climbed

Bike: 11.46 miles, 1:00:07, 11.4/17.4 avg/max mph, 63 feet elevation gain, 93/107 avg/max HR, 22/30 avg/max respiration, 55/79 avg/max cadence, 63F, 77% RH, 9 mph SW wind, sunny

Hmm ... perhaps a walk would have been better rhan a ride this morning since I have the Run Our River 5K - July tonight. My legs were tired halfway through this ride hence the slow average mph.

Tonight was the second Tuesday of the month so it was a Run Our River 5K - July night. I got geared up and drove the 17 minutes down to the Corn Hill Landing race venue. I got there a hour early so I had plenty of time. I stretched instead of taking a warm up run.

Run: 3.15 miles, 27:24, 8:42 pace, 2 feet elevation gain, 142/157 avg/max HR, 154/165 avg/max cadence, 85F, 48% RH, 10 mph W wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 34.05 miles

And ... we were off! My usual left hamstring ache was there so I settled into an achy race pace and tried my best. I might have passed one or two runners as I kept in the same pod of 4 runners for the most part. It was muggy and I did take 3 walk breaks. I thought the clock would say 30 when I reached it so I was a bit pleased when it was just over 27 when I got to the finish. And ... done! I was quite thirsty and tired ... but I was done!

I tried a 0% alcohol beer and a package of dark chocolate tru-fru (quite good)

I did OK ... I guess. My official time was 27:21, 57th out of 98 and 4th out of 8 in my M 60-69 age group. The runsignup.com results are here, my results here. My splits were 8:38, 8:47, 8:46 and 8:05 over the last 0.15 mile.

 

Wednesday, 7/12/2023

7840 steps, 42/90 resting/max HR, 7:29 hours sleep, 172.4 pounds, 5 floors climbed

Walk: 1.66 miles, 23:37, 14:16 pace, 10 feet elevation gain, 80/88 avg/max HR, 113/125 avg/max cadence, 68F, 68% RH, 5 mph NW wind, mostly cloudy

Shoes: blue Brooks Launch GTS8 - 303.86 miles

I got out for a nice walk on my usual "Out to Ling Rd" route. My splits were 14:17 and 14:14 over the last 0.66 mile.

Thursday, 7/13/2023

4607 steps, 41/101 resting/max HR, 7:49 hours sleep, 174.3 pounds, 8 floors climbed

Bike: 13.34 miles, 1:12:06, 11.1/20.3 avg/max mph, 41 feet elevation gain, 93/114 avg/max HR, 24/31 avg/max respiration, 57/90 avg/max cadence, 66F, 100% RH, 7 mph SE wind, cloudy

I got out on my bike on my usual "Out to East Manitou Rd" route. It was all OK until I got to the old Crescent Beach restaurant on Edgemere Drive. Then I found that the Greece DMV had cut into the road every 300 yards or so all the way to East Manitou Rd. I found that you definite DO NOT want to go across these cuts at 15 mph ... I speak from personal experience.

Friday, 7/14/2023

7252 steps, 42/149 resting/max HR, 8:22 hours sleep, 174.7 pounds, 13 floors climbed

Run: 3.15 miles, 27:08, 8:38 pace, 60 feet elevation gain, 136/154 avg/max HR, 155/165 avg/max cadence, 61F, 100% RH, 3 mph WSW wind, sunny

Shoes: blue Brooks Glycerin GTS20 - 37.20 miles

I got for a run on my usual "Out to Clematis St" route. I struck up an easy pace and ... it wasn't so achy. I eased up my pace a very little bit. I actually almost enjoyed the run. I guess I was waiting for the ache to get worse but it didn't. So ... progress I guess? Maybe stretching is helping. My splits were 8:49, 8:35, 8:31 and7:57 over the last 0.15 mile. So .... a negative split to boot!!

Saturday, 7/15/2023

1296 steps, 42/108 resting/max HR, 8:17 hours sleep, 175.8 pounds, 4 floors climbed

Bike: 14.05, 1:08:24, 12.3/21.3 avg/max mph 92 feet elevation gain, 99/112 avg/max HR, 26/32 avg/max respiration, 58/86 avg/max cadence, 64F, 94% RH, 5 mph SW wind, sunny

I got out for a bike just before 7 AM. I made up a new route called "Out to Lowden Point Rd and around". It's OK ... though I don't like how narrow the shoulders are on a couple miles of Lowden Point Rd. It was early so there wasn't much traffic.