Still working

October 24th & 25th


No workout.     Achilles tendon was not bad after Sunday’s 2 mile effort at Holmdel.                                                                                                 Good xc workout for Liberty boys today.


 Managed to fit in 60 minutes of work at the clubhouse.
Weights- 10.    Core- 15.    Tredmill- 10.    Elyptical- 10.   Swim 15.


Working on it…..

October 22nd and 23rd

“Get out ‘my life why don’cha”  Classic Vanilla Fudge

Saturday – A good 70 minute workout today.   I completed 20 minutes of work on arms and core.  I have added weight on every exercise.  Getting stronger!  Clocked a 20 minute swim + 30 minutes of water running with 7 sets of the  3 level surge drill. This sequence seems to work my whole body quite intensely.

Sunday – Went to Holmdel today with Arlene . While she took some photos I walked and jogged the loop around the start field 4 times, which is about 2 miles. I walked up the hillside and downhill on the opposite side.  After two laps my Achilles stopped hurting me for the first time in a very long time. This situation has occurred before and it’s not uncommon.  Achilles tendon soreness, as one runs and gets warm,  tends to abate if it is not a serious injury.   The trick is to do no further harm during the period of no pain. Today I managed to continue running very slow with short strides during my jog segment.  I stopped before any pain began to recur, and hope that I have not done any harm for the day. Tomorrow will tell the tale when I wake up in the morning if I have done any additional damage to the area.

a.m. update, Monday-   I- Mad= 2/3. Not too bad



I-Mad – 1/2

Sleep- 7 hours

Workout – Above, 70 minutes

a.m.HR – 54BPM

WEIGHT – 155#



Work on a warm day

October 18th,  Tuesday

84* on the canal, and solid work effort

After a summer-like Autumn afternoon along the Delaware Canal with Arl, I spent 75 minutes at the fitness center lifting , swimming  and water running. 20 weights and core  + 20 swim                                                                                         +35 run  with 6 x (60- 40- 25) @ 5k effort – 800m effort  – 95% effort            

That water run exercise with the 3-part surges is very demanding aerobically, and seems to leave me pretty tired each time I try it.   I hope it is helping me to retain my aerobic base while my Achilles tendon is healing.    

Stats –

I-Mad – 2.5

amHR – 54BPM

Sleep  – 8.5 hours

Weight  – 154#

Workout  – 70 minutes in motion

Busy, pleasant Sunday

October 16th

Pleasant Sunday; Boardwalking with my love,  Biking in the neighborhood, Making nutritious home-made chicken soup and Giants win!

Arlene and I enjoyed a one hour visit to the Avon boardwalk early this afternoon on a strikingly beautiful October day.   Blue skies, 75* and a soft Ocean Breeze.

Returned home to start the soup and set out on a 7 mile, high intensity bike ride around the Jackson neighborhood. 5:15 pace

Put together and devoured an early evening, Spanish style omelette of eggs, sausage, peppers and onions. Yum!  We got that idea from Kristen after she returned from her exchange student visit to Spain a number of years ago

Then I put on my DVR of the New York Giants game. To my delight they pulled it out and brought this season to 3 & 3.

Sent my top 10 boys and girls cross country lists to Pat and made my chess moves.

I am a lucky and a thankful guy.

Stats –

I-Mad – 2

AmHR – 154

Sleep – 9 hours

Weight – 155#

Workout- walk and bike. No AT pain walking.


Solid 70

October 13, Thursday

After a day off,  I felt very strong for a 70 minute workout at the fitness center.  I began with 20 minutes working arms and core. I continued with 50 minutes in the pool, my longest pool sessions so far.   I swam for 15 minutes. Then I ran for 30 minutes including 7 x  (30- 20-10) pickup sets.  I wanted to finish with 15 more minutes of swimming, but I was too exhausted and only able to do 5 additional minutes.  Then 10 minutes in the whirlpool. I will sleep well tonight!

  My AT is better each day.  I could probably run on it right now, but it would require lots of attention each time to maintain. Since I am pretty happy with the work I have been doing  (swimming, biking and lifting) during this base building period of my training,  I choose not to begin running until my Achilles is completely healed.

And since my stats have been consistent, I am not worried.

Catching up

October 8th,  9th, 10th, 11th


Saturday – Good 30 minute swim.   Sore AT.   Now thinking that concentric exercises have further aggravated Achilles tendon. . So have  stopped.  I feel like I like the effect it is having on my calf muscles but I will have to continue after my achilles tendon has healed completely.
Sunday  – No workout  I-Mad – 3
Monday – No workout.   I-Mad = 3
Tuesday – Achilles tendon getting  better.  I-MAD  = 2
                          70 minutes in motion.  20 on bike,  20 core and arms,                               30 in pool swim and run

Stats – Stable

The beat goes on.

October 6th and 7th



Tried to jog at practice today.   Still sore.  Continuing to work on eccentric calf races.


One mile at Holmdel park.  Still sore.      Thirty minutes in the pool, swimming.and running.  2 ×15 eccentric

It has been difficult these past few weeks to write an enthusiastic blog while I am unable to complete running workouts.  No inspirational songs or quotes come to mind these days.  I remind myself that I write this blog primarily a log of my training for myself.  But, to my friends and loyal readers, who truly make these project a joy for me, promise to limit the whining and blog more upbeat stuff.

How about this one?


I-Mad – 3

SLEEP – 8 hours

Weight – 153 pounds

a.m.HR- ?

Workout –  30 minutes in the pool  & 1 MILE JOG  & 2 × 15 eccentric


October 4th, Tuesday  &

5th, Wednesday

4th – Tuesday- No workout,  only 3 x sets of eccentric exercises and walk

5th – 40 minutes of biking with 8 x 50 pump at Max effort

+ eccentric exercises for my Achilles

My calf muscle seems to be developing quite quickly.   It is handling 9 sets of 15 eccentric heel exercises rather easily after 1 wee

Stats –  Stable


Two days in October

October 2nd, Sunday.

Off day with continued eccentric calf exercises

October 3rd, Monday, 11:00 p.m.

Ninety minutes at the club.  Upper body and core + swim and run in pool.  Good solid work.

STATS – Steady



Promising progress

October 1st,  Saturday,   7 p.m.

A  little on the cinders…

Today I concentrated once again on lower leg eccentric exercises. Out at the Jackson horse track I did my exercise series with a half mile  jog / light run between each set.  That is the longest I have run without Achilles pain in number of weeks. So I remain encouraged.


Stats-  Good!

I-Mad – 0.5 😊

a.m.HR – 54 BPM

Weight – 151.5  pounds ☺

Sleep- 8 hours

Workout – 1.5 miles  on cinders + eccentric exercises