Sunday, 7/21/2024 to Saturday, 7/27/2024 - Jungle Jog 5K

I walked once this week, 2.35 miles.

I ran 6 times this week, 25.93 miles.

I didn't bike this week.

I took 69,996 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones.

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 1488 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/20). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/20/2024

11648 steps, 43/139 avg/max HR, 175.2/173.5 pounds, 19 floors climbed

Run: 3.07 miles, 28:45, 8:07 pace, 122 feet total ascent, 131/149 avg/max HR, 160/177 avg/max cadence, 63F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 567.12 miles

I signed up for race #6 on the 2024 RROY series a few days ago. The race venue was the Rochester Zoo, a 13 minute drive. This was my first Jungle Jog 5K. Well ... it drew a LOT of young families. I had to park in the farthest parking lot from Zoo and walk 15 minutes to get to the start line down on the other side of Trout Pond. I used to run around the Zoo back when I lived in Seneca Manor Apartments from 2008 to 2015 so I knew the area (both road and trail).

I didn't take a warm up run. And ... we were off! I had lined up near the front so I got passed by a lot of runners at first. I resisted the urge to go out with them. The run up the hill out of Trout Pond was a bit challenging ... mile 1. Out to the entrance and back ... past the Zoo on the left ... mile 2. Into the Zoo ... saw the polar bear ... up to the entrance ... out and down the hill to Trout Pond ... mile 3 ... sprinting ... and done in 28:43 chip time!

A tasty orange freeze-pop!

I ate the nut bar on the way back to the Trax

I did OK, 79th out 704, 2nd out of 18 in my M 65-69 age group (good for a $20 gift certificate from Rochester Running Company), results here. My splits were 8:34, 8:07, 7:49 and 7:07 over the last 0.07 mile. Not bad!!!

Oh ... just a bit of political news. Joe Biden waited until after the Sunday morning news shows and then announced that he would NOT seek re-election. He announced a minute or two later that he endorsed his VP, Kamala Harris. She has revitalized the Democrats ... lots of money came into ActBLUE, volunteers signed up and enthusiasm is high. Meanwhile ... Trump and Vance were caught flat-footed and shouted foul, lol! Oh ... I will be proud to vote for Harris for President, Hochul for NY Governor and BLUE down the ballot in November!!!

Monday, 7/22/2024

12038 steps, 44/116 avg/max HR, 172.9/172.2 pounds, 16 floors climbed

Run: 3.15 miles, 30:28, 9:40 pace, 76 feet total ascent, 110/120 avg/max HR, 150/188 avg/max cadence, 64F, 94% RH, 3 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 570.27 miles

I felt very bloated but I dragged myself out of bed, got dressed, set up the coffee and got out there. I set up a very sluggish pace and got my shorter "Out to Clematis St" route. I got it done. My splits were 9:32, 9:58, 9:31 and 9:31 over the last 0.15 mile.

Tuesday, 7/23/2024

10849 steps, 41/137 avg/max HR, 172.3 pounds, 13 floors climbed

Run: 4.55 miles, 39:59, 8:47 pace, 93 feet total ascent, 124/140 avg/max HR, 157/198 avg/max cadence, 66F, 94% RH, calm, cloudy

Run: blue/yellow Brooks Glycerin GTS20 - 574.82 miles

I got out for another sweaty run on my usual "Out by the pier and around" route. I really wanted to stop and only did when I forced to by traffic when I came back onto Beach Ave. My splits were 9:03, 8:45, 8:47, 8:58 and 8:02 over the last 0.55 mile.

Wednesday, 7/24/2024

9274 steps, 41/137 avg/max HR, 171.2 pounds, 15 floors climbed

Run: 4.35 miles, 37:44, 8:40 pace, 76 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 70F, 83% RH, 6 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 579.17 miles

I got out on the other usual "Out to Dewey Ave and around" route. I have decided to mix things up by alternating my routes. I seem to run faster on this route, lol. My splits were 9:00, 8:46, 8:39, 8:37 and 8:04 over the last 0.35 mile. 

Thursday, 7/25/2024

9534 steps, 45/138 avg/max HR, 172.9 pounds, 22 floors climbed

Run: 4.45 miles, 38:58, 8:45 pace, 75 feet total ascent, 127/143 avg/max HR, 157/168 avg/max cadence, 63F, 94% RH, 9 mph W wind, sunny

Shoe: blue/yellow Brooks Glycerin GTS20 - 583.62 miles

My Garmin Venu was connected but didn't charge overnight. I made sure it was charging and waited a hour for it to charge from 2% to 88%. Then I got out for a nice run on my usual "Out by the pier and around" route. No worries. My splits were 9:12, 8:36, 8:44, 8:44 and 8:11 over the last 0.45 mile.

Friday, 7/26/2024

6291 steps, 42/95 avg/max HR, 172.0/171.6 pounds, 20 floors climbed

Walk: 2.35 miles, 31:19, 13:17 pace, 50 feet total ascent, 85/99 avg/max HR, 120 avg cadence, 55F, 94% RH, 6 mph SW wind, sunny

Shoes: blue Brooks Launch GTS8 - 470.66 miles

I always want to run but I knew I needed a walk day after 5 run days. I got for a brisk walk on my usual "Out to Beach Ave" route. My splits were 13:05, 13:21 and 13:42 over the last 0.35 mile.

Saturday, 7/27/2024

10362 steps, 45/141 avg/max HR, 172.1 pounds, 13 floors climbed

Run: 6.26 miles, 54:24, 8:43 pace, 86 feet total ascent, 127/144 avg/max HR, 157 avg cadence, 61F, 82% RH, 8 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 590.08 miles

I needed 4.73 miles to get over 100 running miles for July so I choose a loop route that I knew was over 5 miles. I ran out to Island Cottage Rd and came back on Edgemere Drive, Beach Ave and Greenleaf Rd. Someone knew me and yelled "DeWeaver" as I turned onto Greenleaf Rd. My splits were 8:59, 8:41, 8:42, 8:35, 8:44, 8:47 and 7:56 over the last 0.26 miles.

Sunday, 7/14/2024 to Saturday, 7/20/2024 - On XC in the Park

I walked twice this week, 4.70 miles.

I ran 6 times this week, 18.90 miles.

I didn't bike this week.

I took 53,618 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my CelsusSound S800C Bone Conduction Headphones from Tuesday. My Shokz OpenMove bone conduction headphones died and will not charge.

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 1481 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/13). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/13/2024

4803 steps, 44/94 avg/max HR, 173.6 pounds, 10 floors climbed

Walk: 2.35 miles, 29:58, 12:46 pace, 60 feet total ascent, 87/100 avg/max HR, 118/192 avg/max cadence, 70F, 73% RH, 7 mph SW wind, partly cloudy

Shoes: blue Brooks Launch GTS8 - 465.96 miles

I got out for a brisk walk on my usual "Out to Beach Ave" route. My pace was enough to make me sweat a bit. My splits were 12:31, 12:50 and 13:14 over the last 0.35 mile.

Monday, 7/14/2024

8765 steps, 43/136 avg/max HR, 171.6/169.6 pounds, 24 floors climbed

Run: 4.45 miles, 41:22, 9:18 pace, 86 feet total ascent, 123/139 avg/max HR, 153/165 avg/max cadence, 75F, 83% RH, 8 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 546.24 miles

It was warm and muggy ... but it was a run day so I got out for a run. I set up a nice and easy pace like usual. I could have taken a more tree shaded route but I wanted my "Out by the pier and around" route so I could see Lake Ontario. I was OK for 1/2 of the run until I came out of the Ontario Beach Park ... then I lapsed into a run/walk with 4 walk breaks. My splits were 9:20, 9:12, 9:08, 9:45 and 8:48 over the last 0.45 mile.

I tried out my new CelsusSound S800C bone conduction headphones today. My old Shokz OpenMove bone conduction headphones stopped charging. I think that the charging port got corroded from my sweat? They work but I have found out that they will only pair to one Bluetooth device (Garmin Venu OR Galaxy S24+) not two like the Shokz (my Garmin Venu AND Galaxy S24+) ... oh, well. But ... they only cost $40 and have a sealed magnetic charging port. The equivalent Shokz model is $130 (they were cheaper during Amazon's Prime Days though). It's a bit different but I can listen to music from EITHER the Garmin Venu or Spotify from the Galaxy S24+. 

Tuesday, 7/15/2024

8070 steps, 42/135 avg/max HR, 172.1/170.2 pounds, 12 floors climbed

Run: 4.15 miles, 38:12, 9:12 pace, 40 feet total ascent, 122/140 avg/max HR, 156/166 avg/max cadence, 75F, 78% RH, 6 mph S wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 560.39 miles

My legs were a bit tired from a pre-run workout with my darling wife, Christine, ;-). I set up a really nice and easy pace and kept to the shade of trees on the LOSP Trail. I really, really wanted to stop and walk but I didn't. My splits were 9:26, 9:19, 9:09, 9:03 and 8:16 over the last 0.15 mile.

The tornados continue in upstate NY. An EF0 hit Canadaigua and Virgil on Monday. My ex-wife lives in Canandaigua and lost power. There was golf ball sized hail in Farmington. My son in Macedon saw pea sized hail. There was a EF2 in Rome NY on Tuesday. News link here about EF0s on Monday and here about EF2 on Tuesday confirmation.

An interesting article came out on WHEC-10 TV about a Fleet Feet No Boundaries (No-Bo) graduate that ran every street in Monroe County ... which is 38 million steps over 4 years, link here.

Wednesday, 7/16/2024

11777 steps, 43/152 avg/max HR, 172.5/170.6/171.9 pounds, 37 floors climbed

Run: 4.65 miles, 41:14, 8:54 pace, 126/141 avg/max HR, 159/170 avg/max cadence, 72F, 88% RH, 5 mph SSW wind, overcast

Shoes: blue/yellow Brooks Glycerin GTS20 - 565.04 miles

I got for my usual run at my usual pace on my usual "Out by the pier and around" route. I did kick it up though by making a little detour to get both shoes wet in Lake Ontario for a second. My splits were 8:56, 8:46, 9:06, 8:58 and 8:24 over the last 0.65 mile.

Run: 1.19 miles, 11:27, 9:39 pace, 154 feet total ascent, 139/157 avg/max HR, 153/174 avg/max cadence, 79F, 49% RH, 6 mph WNW wind, partly cloudy

Shoes: blue Salomon SpeedCross 4 - 282.1 miles

A well -deserved vanilla hot fudge with M&Ms sundae

Sprinting in the finish - photo by Barb Boutillier

Lucia's was the ice cream vendor after the race

Fleet Feet Rochester is celebrating 20 years in business this week with a series of free events. Tonight's event was titled On XC in the Park. It was a 2K trail race in Cobbs Hill Park with a variety of surfaces: grass, gravel, hills, single track with some roots and rocks thrown in for good measure. It was short enough to be not too tiring but long enough to get a bit of sweat worked up. I did OK ... I stayed upright. I hadn't run in Cobbs Hill Park for a while and it was just as hilly as ever. My splits were 10:14 and 6:19 over the last 0.19 mile ... a bit weird. I must have been sprinting into the chute! I was 49th out of 129, results here.

Thursday, 7/18/2024

7619 steps, 45/133 avg/max HR, 172.5/170.8 pounds, 9 floors climbed

Run: 4.45 miles, 40:10, 9:01 pace, 65 feet total ascent, 125/144 avg/max HR, 158/174 avg/max cadence, 68F, 68% RH, 12 mph W wind, partly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 569.49 miles

Deja vu ... I got out for my usual run at my usual pace on my usual "Out by the pier and around" route. It was a bit different ... a bit cooler with a cool breeze. I was buzzed on the LOSP Trail by not 1, 2, 3 but 4 bicyclists who whizzed by without a word or bell. I was a bit miffed by the fourth one. I did spout off and yelled after them. I always announce myself by voice or bell when I'm on a bicycle and approach a runner or walker and most bicyclists that I encounter usually do. My splits were 9:03, 8:58, 9:07, 9:12 and 8:27 over the last 0.45 mile.

after

before

I performed watch band surgery on my Garmin Venu after it almost broke in half. It only took about 3 minutes to replace my watch band with a slightly longer watch band I found on Amazon for $6.95 plus tax. No worries ... it fits OK.

Friday, 7/19/2024

7857 steps, 43/138 avg/max HR, 172.4/171.0 pounds, 18 floors climbed

Run: 4.46 miles, 38:37, 8:38 pace, 90 feet total ascent, 124/140 avg/max HR, 158/168 avg/max cadence, 57F, 94% RH, 7 mph WSW wind, sunny with not a cloud in the sky

Shoes: blue/yellow Brooks Glycerin GTS20 - 573.95 miles

I got out onto the my "Out to Dewey Ave and around" route a bit early this morning. It was a bit cooler and less humid than the last several days. All in all ... a beautiful day with not a cloud in the sky. BTW, I have been on vacation from Ricoh all week. It has been relaxing. I set up a nice and easy pace like usual. I seem to run a bit faster on this route. My splits were 54, 45, 35, 33 and 04 over the last 0.46 mile.

Saturday, 7/20/2024

4727 steps, 42/106 avg/max HR, 174.0/173.7 pounds, 18 floors climbed

Walk: 2.35 miles, 30:16, 12:53 pace, 55 feet total ascent, 90/114 avg/max HR, 123 avg cadence, 57F, 94% RH, 6 mph WSW wind, sunny

Shoes: blue Brooks Launch GTS8 - 468.31 miles

I got out early for a brisk walk on my usual "Out to Beach Ave" route. It was a bit cool, sunny and with not a cloud in the sky again. My splits were 12:52, 12:46 and 13:12 over the last 0.35 mile.

Three races of note today: The Shoreline 5K had 341 finishers, results here. The Shoreline Half had 371 finishers, results here and the Many on the Genny, a 45 mile trail race, had 102 finishers, results here.

Sunday, 7/7/2024 to Saturday, 7/13/2024 - Run Our River 5K - July

I walked twice this week, 4.0 miles.

I ran 6 times this week, 26.30 miles.

I didn't bike this week.

I took 65,220 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1474 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 7/6). There were more than a few days when a mile was all I could walk or limp.

Sunday, 7/7/2024

7276 steps, 43/130 avg/max HR, 172.1/170.9 pounds, 10 floors climbed

Run: 3.15 miles, 29:15, 9:17 pace, 34 feet total ascent, 118/133 avg/max HR, 154/165 avg/max cadence, 64F, 83% RH, 5 mph WSW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 518.64 miles

I woke up at 5 AM for some reason and couldn't go back to sleep so ... I read emails and Facebook for a while. I decided to get out earlier than usual on a weekend to see if it was any cooler than yesterday. I should have probably walked instead of ran for the 6th day in a row but ... I did take it easy and short on my "Out to Stutson St Overlook" route. My splits were 9:43, 9:24, 8:52 and 8:25 over the last 0.15 mile.

Monday, 7/8/2024

8752 steps, 45/111 avg/max HR, 171.8/171.4 pounds, 14 floors climbed

Walk: 2.35 miles, 30:43, 13:30 pace, 43 feet total ascent, 89/120 avg/max HR, 121/167 avg/max cadence, 43 feet total ascent, 64F, 88% RH, 5 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 461.96 miles

I didn't sleep well last night. I think the bedroom was too hot. So ... I tossed and turned. I looked at the clock and it was 5:19 AM. Alexa "woke" me at 5:20 AM. Today was a walk day after 6 run days. I got out on my usual "Out to Beach Ave" route. No worries ... I do what I do. My splits were 13:36, 13:27, 13:19 over the last 0.35 mile.

Tuesday, 7/9/2024

10724 steps, 45/145 avg/max HR, 173.3/173.0/173.2 pounds, 19 floors climbed

Walk: 1.65 miles, 26:50, 16:16 pace, 7 feet total ascent, 72/83 avg/max HR, 110/124 avg/max cadence, 70F, 83% RH, 7 mph SW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 463.61 miles

I got out for a little walk on my "Out to Ling Rd" route. I thought about a fellow trail runner, Frank Colavecchia, who passed away unexpectedly recently, obit here. I didn't go to his calling hours yesterday afternoon and evening. But ... I did think about him when I walked at an easy pace and listened to the birds chirp. Run onward, Frank ... and go find a sangwich (he was found of posting that after a run).

Tonight was the Run Our River 5K - July down at the Corn Hill Plaza near the Blue Cross Arena. The weather conditions were 81F, 72% RH, calm, cloudy.

Run: 0.6 mile, 5:42, 9:27 pace, 0 feet total ascent, 113/123 avg/max HR, 151/161 avg/max cadence

Shoes: blue/yellow Brook Glycerin GTS20 - 519.24 miles

Run: 2.85 miles, 23:52, 8:22 pace, 10 feet total ascent, 137/148 avg/max HR, 158/168 avg/max cadence

Shoes: blue/yellow Brooks Glycerin GTS20 - 522.09 miles

I got out for a little 0.6 mile warm up run. It was enough to figure that it was as humid AF. Anyway .. there was a closed gate at the start of our usual course so it was shortened to 2.85 miles. And ... we were off! I struck up the best race pace I could at the start. I eased into the race ... eased off a bit in mile 2 (I thought) ... and picked up it up in mile 3. No worries. My splits were 8:30, 8:24 and 8:09 over the last 0.85 mile. I did OK ... my chip time was 23:49, 48th out of 105, 7th out of 11 in my M 60-69 age group, results here.

Wednesday, 7/10/2024

10286 steps, 45/128 avg/max HR, 173.7/171.5 pounds, 13 floors climbed

Run: 4.45 miles, 42:40, 9:33 pace, 63 feet total ascent, 115/130 avg/max HR, 152/163 avg/max cadence, 73F, 83% RH, 7 mph ESE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 526.54 miles

It was warm and humid out this morning. I felt very sluggish as I struck up a very easy pace. Wow ... it felt like I swam rather than ran! I even had to walk a few times to catch my breath. My splits were 9:54, 9:56, 9:46, 9:08 and 8:40 pace.

Thursday, 7/11/2024

8212 steps, 42/136 avg/max HR, 174.4/172.7 pounds, 17 floors climbed

Run: 4.45 miles, 8:42 pace, 67 feet total ascent, 121/139 avg/max HR, 157/167 avg/max cadence, 70F, 88% RH, 10 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 530.99 miles

It was warm and humid again this morning but it was a run day so I ran. I headed out at my usual nice and easy pace on my "Out to Dewey Ave and around" route. I had to stop to tie my left shoe at mile 3.15 mile so I pressed Stop on my Venu. I thought I pressed Start but ... I didn't. I didn't check it until I was almost done ... Oops!!! I really ran it and it was at a good pace too! Either it was a bit less humid or I am getting used to the humidity. I still drip with sweat when I get done!

Friday, 7/12/2024

9155 steps, 45/136 avg/max HR, 173.7/172.2 pounds, 28 floors climbed

Run: 4.55 miles, 39:54, 8:46 pace, 64 feet total ascent, 124/140 avg/max HR, 157/168 avg/max cadence, 68F, 88% RH, 5 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 535.54 miles

I got out a bit later than usual for my usual "Out by the pier and around" route. Nothing unusual on the route that I know like the back of my hand. My splits were 9:09, 8:47, 8:48, 8:44 and 8:00 over the last 0.55 mile.

Saturday, 7/13/2024

10815 steps, 44/140 avg/max HR, 172.8/170.3 pounds, 20 floors climbed

Run: 6.25 miles, 55:40, 8:54 pace, 126/142 avg/max HR, 157/165 avg/max cadence, 70F, 88% RH, 5 mph WSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 541.79 miles

My Shokz OpenMove headphones wouldn't turn on. WTF? I got out a bit after 8 AM on my "Out by LOSP Trail" route. It was a bit weird running without music. I ran for years without music and the difference was a bit jarring. Anyways ... I endured a nice out and back on the mostly tree shaded route. My splits were 9:12, 8:52, 8:50, 8:53, 9:03, 8:45 and 8:11 over the last 0.25 mile.

It appears that the charging connector on Shokz OpenMove is very iffy now. It had been fine up to now  ... what changed???. I tried different cords and chargers. The red charging light only very briefly came on so it isn't charging at all.

Well ... it appeared that Trump survived an assassination attempt in Butler PA this evening. One spectator was killed and another shot behind Trump. There will be a lot of conspiracy theories floated. How did someone get within 400-500 feet of the stage on an exposed rooftop without being noticed? How convenient that the shooter, a 20 year white male Republican was killed? How wasn't Trump hustled into a car immediately instead after 2:07? How photogenic was it that he was almost posed with his bloodied right ear, blood streaks on his face with his fist up and yelled "Fight, fight, fight"? Whatever ... I still can't wait to vote for Biden/Harris and BLUE down ballot in November!

Sunday, 6/30/2024 to Saturday, 7/6/2024

I walked once this week, 1.25 miles.

I ran 6 times this week, 30.40 miles.

I didn't bike this week.

I took 63,219 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1467 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/29). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/30/2024

8931 steps, 45/140 avg/max HR, 170.6/168.7 pounds, 14 floors climbed

Run: 4.45 miles, 40:56, 9:11 pace, 66 feet total ascent, 125/142 avg/max HR, 155/167 avg/max cadence, 75F, 83% RH, 10 mph W wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 489.54 miles

It was warmer and more humid than usual so I wore a tank top this morning. I set up a really nice and easy pace on my "Out by the pier and around" route. The heat got to me after mile 3 so I took 3 tiny walk breaks. My splits were 9:25, 8:54, 8:57, 9:47 and 8:33 over the last 0.45 mile.

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

I took 7 walks in June for 15.05 miles, 2.15 miles/walk and 47 walks so far in 2024 for 84.72 miles, 1.80 miles/walk.

I took 29 runs in June for 111.58 miles, 3.85 miles/run and 153 runs so far in 2024 for 675.69 miles, 3.85 miles/run.

I ran 4 races in June and 13 (12 road, 1 trail) so far in 2024:

 6/7 Charlie McMullen Mile, 7:27, 1st/21 in my M/W 8-10 minute pace heat, 60F, 80% RH, 12 mph W wind, cloudy

 6/11 Run Our River 5K - June, 24:36, 7:56 pace, 65th out of 124, 5th out of 11 in my M 65-69 age group, 58F, 78% RH, 6 mph NNE wind, cloudy

 6/16 June Jaunt 5K, 24:40, 7:57 pace, 15th out of 39, 2nd out of 2 in my M 65-69 age group, 57F, 77% RH, calm, cloudy

 6/22 Webster Trail Classic 3.5 miler, 3.55 miles, 40:22, 11:22 pace, 9th out of 27, 1st out of 2 in my M 60-69 age group, 75F, 88% RH, 7 mph SW wind, cloudy

I walked 258,499 steps in June and 1,621,142 steps so far in 2024.

Monday, 7/1/2024

7058 steps, 46/99 avg/max HR, 170.2 pounds, 4 floors climbed

Walk: 1.25 miles, 17:40, 14:08, 6 feet total ascent, 86/92 avg/max HR, 118/122 avg/max cadence, 72F, 38% RH, 6 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 459.61 miles

My Alexa alarm went off at 5:20 AM ... and I slept in until around 7 AM. I did get out for a walk around B601. My splits were 14:09 and 14:05 over the last 0.25 mile.

Tuesday, 7/2/2024

7569 steps, 43/135 avg/max HR, 171.0/169.8 pounds, 15 floors climbed

Run: 4.55 miles, 40:34, 8:55 pace, 101 feet total ascent, 122/137 avg/max HR, 156/165 avg/max cadence, 52F, 87% RH, 7 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 494.09 miles

Flowers in front of a house on Beach Ave

I got out on my "Out to Dewey Ave and around" route. I stretched it a bit by heading out all the way on Dewey Ave and back on Edgemere Drive to Beach Ave instead of turning onto Beach Ave. I felt sluggish though. My splits were 9:06, 8:57, 8:57, 8:55 and 8:28 over the last 0.55 mile. A negative split!

Wednesday, 7/3/2024

11355 steps, 46/136 avg/max HR, 171.7/169.7 pounds, 14 floors climbed

Run: 5.45 miles, 49:34, 9:06 pace, 73 feet total ascent, 125/140 avg/max HR, 155/166 avg/max cadence, 72F, 57% RH, 9 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 499.54 miles

Flowers in front of a house on Beach Ave

I was up a bit late the previous night so I felt a bit sluggish when I stepped outside at 6 AM. But ... it was a run day so I headed out at a really easy pace. I opted for my longer "Out on the pier and around" route to get a 5+ mile run. The wind from the south was a bit discouraging but I just kept plugging. My splits were 9:24, 9:09, 9:01, 9:04, 9:04 and 8:36 over the last 0.45 mile.

Thursday, 7/4/2024

11519 steps, 44/137 avg/max HR, 171.2/168.8 pounds, 17 floors climbed

Run: 6.25 miles, 59:41, 9:33 pace, 49 feet total ascent, 125/140 avg/max HR, 153/168 avg/max cadence, 75F, 89% RH, 3 mph WSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 505.79 miles

I had thought about signing up for the Irondequoit 10K last night but I decided against it. So ... I decided to run a 10K this morning just to prove that I could still do it. It felt tropical this morning when I set out this morning. It was hot in the sun so I decided to make up a route that kept me in the shade. Hey ... run on the LOSP Trail! So ... I did. I did OK until mile 3 ... when I lapsed into a run/walk from the humidity. Heat, humidity and me don't get along! My splits were 9:19, 9:03, 9:16, 9:45, 10:35, 9:29 and 8:46 over the last 0.25 mile. I lost 2.4 pounds in sweat!

This is a solar knick-knack that someone put out about 100 feet from our front door. You don't really see it unless you go out when it's dark. I noticed it when I went to take out the garbage while tons of fireworks were going off all around at 10:08:41 PM.

There were 5 road races of note today: the Brighton 5K had 385 finishers, results here, the Firecracker 4 Mile had 556 finishers, results here, the Irondequoit 2 Mile had 296 finishers, results here, the Irondequoit 10K had 257 finishers, results here and the Greece Freedom Run 5K had 173 finishers, results here.

Friday, 7/5/2024

7652 steps, 46/133 avg/max HR, 170.8/169.0 pounds, 15 floors climbed

Run: 4.55 miles, 43:29, 9:33 pace, 68 feet total ascent, 122/136 avg/max HR, 152/163 avg/max cadence, 75F, 74% RH, 5 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 510.34 miles

I got a bit later than usual for a run on my old standby "Out by the pier and around" route. It was warm and steamy. I lapsed into a run/walk after 3 miles. My splits were 9:23, 9:18, 9:27, 10:29 and 8:48 over the last 0.55 mile.

Saturday, 7/6/2024

9129 steps, 48/142 avg/max HR, 171.8/170.2 pounds, 21 floors climbed

Run: 5.15 miles, 46:28, 9:01 pace, 44 feet total ascent, 126/143 avg/max HR, 157/165 avg/max cadence, 73F, 89% RH, 6 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 515.49 miles

I got around a bit after 8 AM for another run on the LOSP Trail. I chose it again because it was shaded by trees. It was a tough choice though ... was it hotter in the sun or steamier until the trees? Anyways ... I did an out and back without stopping to run. It was tough and I really wanted to take a walk break ... but I sucked it up and kept running. My splits were 9:12, 9:12, 9:03, 8:54, 8:53 and 8:10 over the last 0.15 mile.

Sunday, 6/23/2024 to Saturday, 6/29/2024

I walked once this week, 2.35 miles.

I ran 6 times this week, 28.60 miles.

I didn't bike this week.

I took 60,743 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1460 day steak (4 years) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/22). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/23/2024

7508 steps, 45/140 avg/max HR, 171.2/169.8 pounds, 11 floors climbed

Run: 4.55 miles, 43:39, 9:35 pace, 126/147 avg/max HR, 151/164 avg/max cadence, 63 feet total ascent, 81F, 70% RH, 12 mph SSW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 461.04 miles

It was hot and muggy when I got out shortly after 8 AM. I set up a nice and easy pace on my usual "Out by the pier and around route. I did OK for 2 miles and then melted into a run/walk with 7 (yes ... 7) walk breaks. I just didn't have it today. My splits were 9:12, 8:55, 9:49, 10:51 and 8:49 over the last 0.55 mile.

Today was the 4th anniversary of my daily exercise streak of 1 mile or 1461 days. Here are the stats: 

496 walks, 773.37 miles, 1.56 miles/walk

19 snowshoes, 36.68 miles, 1.93 miles/snowshoe

786 runs, 3067.40 miles, 3.90 miles/run

4 treadmills, 4.5 mile, 1.13 miles/treadmill

303 bikes, 3923 miles, 12.95 miles/bike

5 indoor bikes, 28 miles, 5.6 miles/indoor bikes

1613 events, 7832.95, 4.86 miles/event

Monday, 6/24/2024

9792 steps, 46/140 avg/max HR, 170.9/169.3 pounds, 15 floors climbed

Run: 4.45 miles, 38:09, 8:34 pace, 78 feet total ascent, 127/143 avg/max HR, 158/169 avg/max cadence, 64F, 73% RH, 12 mph NW wind, mostly cloudy to mostly sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 465.49 miles

It was noticeably cooler, windier and less humid this morning. I headed into the wind for the start of my "Out to Dewey Ave and around" route. I turned north and east ... and then I wanted the wind back to cool me off ... lol. I did get the wind back when I turned onto Greenleaf Rd. A nice run! My splits were 8:55, 8:46, 8:23, 8:27 and 8:00 over the last 0.45 mile.

Tuesday, 6/25/2024

9230 steps, 42/139 avg/max HR, 171.1/169.5 pounds, 15 floors climbed

Run: 4.55 miles, 39:34, 8:41 pace, 65 feet total ascent, 125/142 avg/max HR, 157/165 avg/max cadence, 61F, 82% RH, 8 mph SW wind, sunny

Shoes: blue/yellow Brooks Glycerin GTS20 - 470.04 miles

I got on my "Out by the pier and around" route at the usual time and usual pace. I felt a bit better than usual. My splits were 9:16, 8:32, 8:36, 8:43 and 8:03 over the last 0.55 mile.

Wednesday, 6/26/2024

6571 steps, 43/92 avg/max HR, 171.1/170.6 pounds, 9 floors climbed

Walk: 2.35 miles, 33:32, 13:16 pace, 49 feet total ascent, 78/90 avg/max HR, 119/132 avg/max cadence, 73F, 78% RH, 10 mph W wind, cloudy

Shoes: blue Brooks Launch GTS8 - 458.36 miles

I needed a walk after 5 days of running so I went out on my usual "Out to Beach Ave" route. Nothing unusual. My splits were 14:22, 14:12 and 14:12 over the last 0.35 mile.

Thursday, 6/27/2024

9808 steps, 44/137 avg/max HR, 172.9/171.0 pounds, 10 floors climbed

Run: 5.15 miles, 44:39, 8:40 pace, 40 feet total ascent, 127/143 avg/max HR, 157/165 avg/max cadence, 63F, 83% RH, 9 mph WNW wind, cloudy

Shoes: blue/yellow Brook Glycerin GTS20 - 475.19 miles

I got out for a nice run on my rarely used "Out to Island Cottage Rd" route. I started out a bit stiff and sluggish but I loosened up after a mile. My splits were 8:56, 8:42, 8:42, 8:32, 8:31 and 8:23 over the last 0.15 mile. ccc

My darling wife, Christine, I watched the CNN debate between Trump and Biden. What a shitshow! Trump lied his ass off with his "Gish Gallop" (throw out lies, non-sequiturs and specious comments so fast that you overwhelm your opponent who doesn't have time to respond to them). Mediaite had Trump telling 50 lies, link here. Biden seemed out of it with a hoarse voice and stuttered to get his points across. He left obvious answers hanging as he struggled to fact check Trump. He did call Trump a "convicted felon" and an "alley cat". Christine and I were yelling at the TV as we recognized Trump's lies. 

Now ... the "talking heads" are saying that Biden should drop out after one bad night??? I say "F*** NO!!! This election is about democracy vs fascism, freedom vs tyranny. If Trump wins ... it could be the last free election. The election in November is that important. My darling wife, Christine, and I will be voting BLUE up and down the entire ballot.

Friday, 6/28/2024

10782 steps, 47/133 avg/max HR, 173.0/171.4 pounds, 23 floors climbed

Run: 5.45 miles, 48:19, 8:52 pace, 122/136 avg/max HR, 157 avg cadence, 52F, 87% RH, calm, partly cloudy

Shoe: blue/yellow Brooks Glycerin GTS20 - 480.64 miles

I got out a bit late into the noticeably cooler morning around 6:15 AM. I set up a nice and easy pace and decided to do my "Out on the pier and around" route for a change of pace. My splits were 9:02, 8:52, 8:54, 8:56, 8:45 and 8:27 over the last 0.45 mile.

Saturday, 6/29/2024

7052 steps, 43/136 avg/max HR, 172.1/170.5 pounds, 15 floors climbed

Run: 4.45 miles, 39:00, 8:46 pace, 82 feet total ascent, 124/138 avg/max HR, 158/166 avg/max cadence, 70F, 83% RH, 12 mph S wind, light rain

Shoes: blue/yellow Brooks Glycerin GTS20 - 485.09 miles

I got for a nice and easy run on my "Out to Dewey Ave and around" route. It looked like rain and there were a few sprinkles on miles 1, 2 and 3. Then it progressed to a light rain ... or "liquid sunshine" as most runners call it. No worries. My splits were 8:56, 8:47, 8:43, 8:47 and 8:19 over the last 0.45 mile.

Sunday, 6/16/2024 to Saturday, 6/22/2024 - June Jaunt 5K and Webster Trail Classic 3.5 Miler

I walked once this week, 2.35 miles.

I ran 8 times this week, 27.02 miles.

I didn't bike this week.

I took 60,774 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1453 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/15). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/16/2024

9868 steps, 44/146 avg/max HR, 169.8 pounds, 9 floors climbed

Today's race was my first June Jaunt 5K out in Hilton. I expected more runners than 39 since it was a Rochester Runner of the Year (RROY) race.

Run: 1.05 mile, 10:50, 9:24 pace, 4 feet total ascent, 113/121 avg/max HR, 152/188 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 433.86 miles

Run: 3.08 miles, 24:42, 8:01 pace, 33 feet total ascent, 139/148 avg/max HR, 161/174 avg/max cadence, 57F, 77% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 436.94 miles

Run: 1.05 mile, 11:43, 11:09 pace, 4 feet total ascent, 110/118 avg/max HR, 143/154 avg/max cadence, 63F, 59% RH, 6 mph SSE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 437.99 miles
I got out for a nice and easy warm up like usual. Then I lined for the start. I was busy talking to someone ... and we were off! I settled into an easy but fast race pace while I talked a bit a guy who wanted to pace with me for a mile. Then I think I pushed it up a bit in mile 2 and 3. I turned the corner for the finish and saw the time around 24:35 ... I sprinted a bit and finished in 24:42. Nice! I had a nice chocolate sundae with lots of toppings before I got out for a really nice and easy cool down with Bill Beyerbach afterwards.

I did OK. I was 15th out of 39, 2nd (to Bill Beyerbach) out of 2 in my M 65-69 age group, results here. My splits were 7:53, 8:12, 8:02 and 7:27 over the last 0.08 mile.

Monday, 6/17/2024

8631 steps, 42/146 avg/max HR, 167.9 pounds, 15 floors climbed

Run: 5.05 miles, 45:24, 9:00 pace, 65 feet total ascent, 124/137 avg/max HR, 156/165 avg/max cadence, 68F, 78% RH, 6 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 443.04 miles

I was out due from Ricoh due to L3Harris observation of Juneteenth holiday on Monday. I will have to put in for a floating holiday since Ricoh doesn't have Juneteenth off. I puttered around a bit more than usual since I didn't have to clock in at 8 AM. I felt a bit tired so I set up a sluggish pace and got it done. My splits were 9:17, 8:49, 8:47, 9:15 and 8:53.

Tuesday, 6/18/2024

9592 steps, 43/139 avg/max HR, 170.1/168.1 pounds, 12 floors climbed

Run: 4.45 miles, 39:15, 8:49 pace, 80 feet total ascent, 125/140 avg/max HR, 157/165 avg/max cadence, 73F, 78% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 447.39 miles

I got out on my "Out to Dewey Ave and around" route. Nothing unusual.  You know you're sweating when you're dripping from multiple spots, lol! My splits were 9:02, 8:46, 8:41, 8:54 and 8:34 over the last 0.45 mile.

Wednesday, 6/19/2024

8265 steps, 41/138 avg/max HR, 169.7/167.6 pounds, 17 floors climbed

Run: 4.45 miles, 43.02, 9:40 pace, 69 feet total ascent, 120/139 avg/max HR, 147/163 avg/max cadence, 79F, 74% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 451.84 miles

It was warm and sweltering when I stepped outside. I set up a really nice and easy pace on my "Out by the pier and around" route. It felt like I was swimming instead of running. I just had to stop and walk for a bit at least a couple times. My splits were 9:09, 9:06, 11:04, 9:46 and 8:46 over the last 0.45 mile.

Thursday, 6/20/2024

6182 steps, 41/98 avg/max HR, p170.4/169.9 pounds, 11 floors climbed

Walk: 2.35 miles, 34:07, 14:31 pace, 60 feet total ascent, 76/91 avg/max HR, 116 avg cadence, 73F, 83% RH, 17 mph NW wind, a few rumbles

Shoes: blue Brooks Launch GTS8 - 456.01 miles

I decided to talk a walk after 4 days of running in the midst of Rochester's first heat wave. The high temperature has been over 90F on Sunday, Monday, Tuesday and Wednesday. I was a bit stiff at the start. There were a few drops and rumbles from a thunderstorm to the south also but it was gone by the time I got done. My splits were 15:03, 14:08 and 14:08 over the last 0.35 mile.

Don Sutherland died today at age 88. His IMDB had 199 actor entries. He played roles in "The Dirty Dozen", "M.A.S.H.", "Klute", "Animal House", "Invasion of the Body Snatchers", "Buffy, The Vampire Slayer", "Outbreak", "Space Cowboys", "Pride and Prejudice", "The Hunger Games" and many, many others. I saw one meme that said ... The Wrong Donald Died ... so very true.

Friday, 6/21/2024

10602 steps, 46/135 avg/max HR, 171.1/169.3 pounds, 17 floors climbed

Run: 4.55 miles, 42:00, 9:14 pace, 66 feet total ascent, 121/138 avg/max HR, 155/168 avg/max cadence, 72F, 83% RH, calm, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 460.46 miles

It was warm and humid when I stepped outside. I struck up a really nice and easy pace on my usual "Out by the pier and around" route. I rarely wear a tank top when I run but I have done it ever since Monday. I felt a bit sluggish. My splits were 9:42, 9:20, 9:15, 8:54 and 8:44 over the last 0.55 mile. 

Saturday, 6/22/2024

7634 steps, 45/133 avg/max HR, 169.7/169.9 pounds, 43 floors climbed

Run: 3.55 miles, 40:22, 11:22 pace, 162 feet total ascent, 125/135 avg/max HR, 144/187 avg/max cadence, 75F, 88% RH, 7 mph SW wind, cloudy

Shoes: blue Salomon SpeedCross 4 - 280.91 miles

Today's race was the Webster Trail Classic 3.5 miler out at Webster Town Park in Webster. I signed up for this race 2 minutes before Ultrasignup.com closed its registration at 11:59 AM on Friday. I haven't run a trail race in years but I wanted to see Eric and Shiela Eagan's kids, Quinn and Finn. A weird reason to run a trail race ... I know.

I left around 8:10 AM and I'm glad I did. The direction tab on the Ultrasignup led me to the Webster Town Park campgrounds. I didn't see any runners so I exited, parked and read the Race Info to find that I wanted the Valley View shelter off Holt Rd when I found with about 20 minutes to spare. There were not too many runners. 

And ... we were off! I kept a mantra of "pick up feet" in my head while I ran so I wouldn't trip on any rocks or roots. I didn't trip so I stayed upright. It was very humid so I needed the water bottle that I forgot to bring. There were lots of ups and downs, rocks and roots ... and then out of the woods and ... done with a high five to Eric Eagan. I stayed around until I saw Quinn and Finn for a bit before I headed home.

I did OK. I was 9th out of 27 and 1st out of 2 in my M 65-69 age group, results here. There were 73 finishers in the 10 miler, results here.

Sunday, 6/9/2024 to Saturday, 6/15/2024 - Run Our River 5K - June

I walked 3 times this week, 6.35 miles.

I ran 6 times this week, 21.06 miles.

I didn't bike this week.

I took 59,227 steps this week according to my Garmin Venu smartwatch.

My Venu gives me steps, heart rate and floors climbed (take that last data point with a grain of salt). My Withings WS-50 Smart Body Analyzer scale gives my weight (when it feels like connecting to our Wi-Fi).

WALKING/RUNNING/BIKING: I have gotten over a nagging ache in my left hip/hamstring through lots and LOTS of stretching. So ... I do walks, runs or bike rides and then stretch afterwards. A run is better than a walk or bike in my 66-year-old mind but any exercise is good in the end.

Walk/Run/Bike electronics: I use my Garmin Venu for runs and walks (backup for the bike). I listen to my Shokz OpenMove bone conduction headphones.

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 1446 day steak (3 years, 11 months) of either a walk, run or bike of greater than 1 mile (as of Saturday night, 6/8). There were more than a few days when a mile was all I could walk or limp.

Sunday, 6/9/2024

7275 steps, 47/139 avg/max HR, 170.0/168.5 pounds, 19 floors climbed

Run: 4.35 miles, 37:52, 8:42 pace, 89 feet total ascent, 128/142 avg/max HR, 156/167 avg/max cadence, 61F, 82% RH, 10 mph WNW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 414.95 miles

I got out on my other "Out to Dewey Ave and around" route this morning for a change of scenery. I always seem to run a bit faster on this route when I am tired. My splits were 8:54, 8:41, 8:24, 9:00 and 8:13 over the last 0.35 mile.

Monday, 6/10/2024

7763 steps, 43/90 avg/max HR, 170.1/169.8 pounds, 10 floors climbed

Walk: 2.35 miles, 30:35, 13:01 pace, 58 feet total ascent, 85/99 avg/max HR, 117/142 avg/max cadence, 54F, 82% RH, 9 mph W wind, cloudy

Shoe: blue/yellow Brooks Launch GTS8 - 449.66 miles

I got out a bit late for a much needed walk after 5 run days. It was a bit cool so I wore a long sleeve tech and light running gloves. My splits were 12:49, 13:05 and 13:23 over the last 0.35 mile.

Tuesday, 6/11/2024

11470 steps, 42/147 avg/max HR, 170.8/170.1 pounds, 23 floors climbed

Walk: 1.65 miles, 23:02, 13:56 pace, 7 feet total ascent, 79/89 avg/max HR, 118/129 avg/max cadence, 55F, 77% RH, 5 mph WNW wind, cloudy

Shoes: blue Brooks Launch GTS8 - 451.31 miles

I got out for my usual morning walk before an evening race. It was cool with a real fine mist that I could barely feel. My splits were 14:12 and 13:33 over the last 0.65 mile.

Tonight's race was the June edition of the Run Our River 5K from the usual venue of the Corn Hill Landing on Exchange Blvd. It took 17 minutes to get there. I did have to do the "walk of shame" to get a free replacement bib because I left my bib at home.

Run: 1.00 mile, 9:27, 8:59 pace, 7 feet total ascent, 119/131 avg/max HR, 153/159 avg/max cadence, 60F, 72% RH, 5 mph E wind, cloudy

Shoes: blue Brooks Glycerin GTS20 - 416.00 miles

Run: 3.14 miles, 24:40 pace, 7:51 pace, 10 feet total ascent, 140/150 avg/max HR, 161/172 avg/max cadence, 58F, 78% RH, 6 mph NNE wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 419.14 miles

I got out for a 1 mile warm up run at a nice and easy pace. I had 10 minutes to cool down. Then ... we were off! I started off a bit hot and had to back a bit. I let a few people pass me late in mile 1 and then mile 2. Then I just concentrated on keeping up with the group I was with ... I had a bit of a stitch in my side ... keep going ... 1/2 mile ... 1/4 mile ... timer under 25(!) ... and done in 24:40 according to my Garmin. 

Fastest 5K of 2024 ... so far! I did well. My official chip time was 24:36, results here. My splits were 7:42, 8:06, 7:51 and 6:59 over the last 0.14 mile. Nice!

Wednesday, 6/12/2024

11025 steps, 44/137 avg/max HR, 170.3/168.9 pounds, 13 floors climbed

Run: 4.56 miles, 40:04, 8:48 pace, 86 feet total ascent, 122/139 avg/max HR, 157/169 avg/max cadence, 48F, 93% RH, 5 mph WSW wind, partly cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 423.70 miles

I stayed up last night a bit too late watching NCIS Season 2 with my darling wife, Christine. So ... I really didn't want to get up when my Alexa alarm jumpstarted me awake at 5:20 AM. But ... I was up ... so ... I got up, got dressed and got out there. Some people might say I'm crazy ... I prefer to think I'm dedicated when I'm out at 6 AM. But ... I forced my legs into a run and got it done on my usual "Out by the pier and around" route (with a negative split no less). My splits were 9:16, 8:51, 8:47, 8:38 and 8:09 over the last 0.56 mile.

Thursday, 6/13/2024

8225 steps, 46/134 avg/max HR, 170.0/168.1 pounds, 17 floors climbed

Run: 4.46 miles, 38:43, 8:41 pace, 75 feet total ascent, 125/136 avg/max HR, 157/167 avg/max cadence, 59F, 77% RH, 9 mph SW wind, cloudy

Shoes: blue/yellow Brooks Glycerin GTS20 - 428.16 miles

I got a bit more sleep ... maybe than last night. But ... it was another run day ... so I did what I do. I did change it up a bit and ran my "Out to Dewey Ave and around" route. I felt a bit sluggish at first, picked it up a bit and even had a tiny walk break ... but I got it done with a nice pace. My splits were 8:57, 8:34, 8:27, 8:50 and 8:34 over the last 0.46 mile.

It turned hot during the day with temperatures over 80F ... so the AC went on when our living room temperature hit 80F. 

Friday, 6/14/2024

9049 steps, 43/140 avg/max HR, 169.1/167.4 pounds, 11 floors climbed

Run: 4.55 miles, 40:07, 8:49 pace, 128/145 avg/max HR, 156/165 avg/max cadence, 66F, 73% RH, 6 mph W wind, cloudy

I got a solid 8 hours of sleep ... with ... gasp ... the AC on all night. I got out for a nice and easy run on my usual "Out by the pier and around" route. I felt a bit sluggish past mile 2. My splits were 8:59, 8:31, 9:02, 8:56 and 8:28 over the last 0.55 mile.

Saturday, 6/15/2024

4420 steps, 42/95 avg/max HR, 168.9/168.1 pounds, 8 floors climbed

Walk: 2.35 miles, 30:47, 13:06 pace, 61 feet total ascent, 87/103 avg/max HR, 120/134 avg/max cadence, 63F, 72% RH, 5 mph N wind, sunny

Shoes: blue Brooks Launch GTS8 - 453.66 miles

I got out for my usual walk on the day before a race. I struck up my usual brisk pace. My splits were 12:56, 13:04 and 13:40 over the last 0.35 mile.