December 8, Thursday
“Self-inflicted injury is the enemy of progress.”
Taking the day off today to allow my body to absorb and recover from the first one hour run in many months. That is why I reposted the quote above to remind myself. With this in mind I thought the article below made a lot of sense for someone who is starting to run for fitness . It seems like a positive way to get a lot of work done slowly and avoid those lower leg and foot injuries that seem to bother the +70Runner, ie: plantar fasciitis, Achilles tendinitis and soreness in calf muscles. After an appropriate period of strengthening the lower legs, speed will come instinctively and, hopefully, injury-free.
I also thought I would post here an article from Dr. Mirkin which I read this morning about muscle maintainance and production while aging. All of this points to the of an intelligent balance of strenuous physical activity with appropriate rest and recovery. I am reminded of the first time I read the quote, “Rest is an essential component of training.” I cannot now remember the source, but I was a veteran coach at the time and had never heard it expressed in that manner. I always viewed rest as a break from training, not a ‘necessary element’ of training. That concept truly altered my coaching philosophy. My experience as a runner in the last 5 years has emphasized to me that this concept is exponentially more applicable to the + 70 Runner.
December 7th , Wednesday @ 7:00p.m
A lovely, still night on the boardwalk in Atlantic City
I ran at a very comfortable pace for one hour. The city has added very bright lights along the entire length of the boardwalk. So there are no longer those scary dark spots that used to be. I felt more comfortable as I ran. But since I didn’t have my Garmen, I don’t know how far I actually covered. I plan to take a break here and check Google Maps to see if I can determine the distance. I’m back. Google MAPS says I ran exactly five miles which is pretty remarkable. That was to be my next goal, to run 5 miles in 60 minutes. All this seems to be happening pretty quickly and I hope I’m not pushing too fast. Anyway I look at it, a pleasant and satisfying night.
December 6th , Tuesday
Pushing through the pain, kind of…….
After taking two days of rest, I headed to the clubhouse tonight for some serious work. A couple of things may be at work here on my body. First, I received a flu shot about five days ago and may still be feeling some of the effects of that. Second, the four mile run that I completed three days ago was the most strenuous effort I have made in the running world for about two months. So I have been tired and feeling muscle soreness for the last two days. Today was not much better, but I decided I have had enough rest and needed a workout.
The entire session consisted of 75 minutes in motion. In the gym I worked on leg exercises, arms and core for 40 minutes with a 10-minute run on the treadmill in the middle. I left the weight room pretty winded and tired on the way to the pool. There I swam for 20 minutes and ran in the deep water for 15 minutes. Sat in the hot whirlpool for 15 minutes , showered and headed home pleasantly exhausted . Tomorrow is for running.
Stats = Stable
December 1st, Thursday
On a beautiful, brisk, breezy, early December afternoon I decided to test my foot on a favorite local road course. This run consists of two miles of gently rolling hills out and back on Pittinger Pond Road. I had not run on roads or hills or more than three miles in over two months. I approached the effort with trepidation, vowing to abort on the first sign of pain or soreness. Happy to report that I completed the four miles in under 50 minutes (49:55) with all systems A-OK! Miles got progressively quicker; 14:17, 12:02, 11:59, & 11:46.
I’m very pleased with this run. Iced and golf ball rolled for proactive foot care.
I-Mad = 1
a.m. HR = 54BPM
Weight = #154
Sleep = 9.5 hrs
Workout = 4 miles as above
November 29th and 30th
Feeling a bit wimpy for backing off outdoor workouts on these rainy, mild, late-November days. But I did an hour of hard work inside to compensate on Tuesday evening. That consisted of 20 minutes of treadmill at 12:00 pace, 20 minutes swimming my three strokes nonstop, and 20 minutes of solid upper body work.
Left out core work today because of soreness/tightness in the lower back. I have been doing all my leg drills without holding on for balance for a week now with the goal to tighten up the core. I read an article recently that included the quote, “All running is done on one leg.” The point was to stress that it is important to do leg drills on one leg to develop the strength, stamina and balance needed to run distance with proper form and efficency. I have always believed in the importance of proper form and efficiency. I am reminded of Bob McGivney’s poster from 35 years ago. “Grace of motion is a function of power.” But I have to admit that the concept of running as a one-legged activity is new to me. But I think it serves to stress an important point in a clear manner. Anyway that is why I think my core is sore right now.
Pretty sore and tight today. These extended indoor workouts sessions seem to take more out of me than I anticipate. I’m always feeling the effects 24 hours later to a greater degree than I thought I would. So I took a day to recover.
Also, I had a complete medical check-up today in preparation for an eye operation I am having on December 15th. From all that I can learn this cataract procedure is relatively simple and quite common. Only takes 15 minutes in office.
STATS VERY GOOD TODAY!
November 26th & 27th
PUSHING THE ENVELOPE ……….?
Saturday – Rested from running and did core work at home.
Sunday – Today I warmed up at home with leg drills and lunges before driving to the cinder track. On arrival I was able to begin my run immediately. I ran three consecutive miles in 36:00. As I ran, each mile was quicker and more comfortable . That is surely the strongest run in about two months. Could have gone faster but resisted. Refueled with chocolate milk and peanut butter. The body is feeling a bit fatigued tonight, and I think will be achy on the morrow . Trying to slowly push the envelope.
GIANTS GO 8 AND 3!
I-MAD = .5
SLEEP – 7 HOURS
a.m.HR = 54BPM
WEIGHT = #154
WORKOUT = 3 MILES IN 36:00
November 20th and 21st
Proceeding with an abundance of caution…
SUNDAY – Resting after longest run so far yesterday.
Giants win. Go to 7- 3
Monday – The long-running summer has finally come to an end it seems. Today was the coldest and most bitter day so far this year. So I went indoors to the clubhouse and did a Non-Stop 30 minute pretty intensive workout at the gym that included upper body, core and leg drills. Once again I was pleasantly exhausted at the end. Got to 12 push-ups today.
I-Mad = 1.5
Weight = 154
Sleep = 10 hours
Workout = Solid gym set, 30 minutes Continue reading Proceeding/Recovering
November 18th & 19th
Friday – Just a one mile jog on the cinders to keep the consistency going. A.T. OK
Saturday – was unseasonably warm and sunny. It was a beautiful day for a Meet of Champions in the morning and a workout on the cinders in the late afternoon.
64*at 3:45 p.m. My workout consisted of two and a half miles of running at 12 minute pace stopping on each half mile lap for 3 minutes to do leg drills,core and arms. Since I am only running at 12 minute pace, it is not aerobically taxing. So the additional work keeps my heart rate elevated a little higher. The entire workout consumed 45 minutes in motion. And happy to add no uncomfortable or painful sensations in my Achilles tendon. That has been for 4 consecutive days of pain-free running on cinders in a row. I am a happy me!
Let me add that after four consecutive days of happy running, I heard myself saying to myself on the track this afternoon, “Swimming and biking are recreational activities, but running is serious shit.”
I-Mad – 1…!
Sleep- 7 hours
AMHR- 55 Better
Weight- #151.8 after workout! Lowest in weeks .
Workout – As above