Mondays are good for sharing my week in numbers, straight from my Polar watch. Not to show off, but to keep myself accountable, and to show what consistent, ordinary days add up to.
The Numbers: October 5–11, 2026
- Steps: 118,285 (about 16,900 a day)
- Calories burned: 19,145 (about 2,735 a day)
- Sleep: 7 hours 39 minutes a night on average
Data: Polar Flow weekly activity report.
The Week
This was Albuquerque International Balloon Fiesta week, so most mornings started early with a sunrise walk with Maggie, my daughter’s dog, to watch the balloons. Some mornings there was no Mass Ascension, and Sunday brought just three balloons in the air. We went anyway to be able to spot the static display at Balloon Fiesta Field in the Rio Grande Valley.
Thursday evening’s Special Shapes Glowdeo.
I ran four days: an out-and-back on Monday, a dirt out-and-back on Tuesday, the perimeter loop at the UNM North Golf Course on Wednesday, and park loops on Thursday. Sunday afternoon, the rain caught us at the end of the last walk, but Maggie still got her miles.
My favorite of the week. Maggie would approve.
The Featured Image is a photo from our first walk on Saturday, with the rabbitbrush in full bloom and the Sandias behind it.
This Week’s Lesson: Show Up Tired
Tuesday’s run note on Strava says it all: “Tired but I was out there.” It wasn’t fast, and it wasn’t pretty. But it counted.
Most of fitness isn’t the great days. It’s the ordinary and tired days you don’t skip. When you don’t feel like it, shrink the session instead of skipping it: a shorter walk, an easier run, ten minutes instead of thirty. You keep the habit alive, and the habit is what carries you for decades.
Wednesday also taught me a hydration lesson in the warm sun. I wrote about it here: How to Stay Hydrated on Runs, Walks, and Hikes.
Coming Thursday
Steps, calories, and sleep are the three numbers I check every day. On Thursday, I’ll explain why each one matters and what targets make sense after 60.
Track Your Own Week
If you want company, join me in The 104.8 Club on the free Don’t Die app, where members share their daily scores and keep each other showing up. Not sure where to start? Try the free Fitness Check.
For the simple system I use every day, see Training · Fueling · Endurance: The Longevity Stack.
See you next Monday.
Rich Dafter is the founder of HowToBeFit.com, a lifelong runner, former ACE Certified Personal Trainer, BODi Coach since 2007, and Polar athlete and brand ambassador for 40 years. At 75, he continues to run, hike, strength train, and share practical strategies for fitness, strength, nutrition, longevity, and more. Learn more about Rich Dafter on the About page.