Nice swim

September 17th,  Sunday

Took the opportunity this morning to enjoy a long,  steady, solitary swim in the beautiful Warwick condominium pool on the final day of the summer session.  Being the lonely swimmer in that expansive pool only feet from the Atlantic City boardwalk is always an exhilarating  experience.  I was motivated to push myself non-stop for 40 minutes. That is the longest swim I have completed in many months.  Will sleep well tonight!

Stats are solid today.


Biking the boards

September 16th,  Saturday

Friday – After a good rehab session this morning, I spent most of the afternoon walking around Ocean County Park and watching our cross-country team compete.

Saturday –  On this delightful late summer evening  I rode 5 miles on the Atlantic City boardwalk amid a warm ocean breeze. I was pleasantly surprised that the bike I had not used in probably 2 years was still serviceable. The boardwalk was swarming with people to the north by the casinos.  So I had to turn around and ride south to the end of the boardwalk in Margate. I’m planning to have a swim in the Warwick pool tomorrow for the first time in a while.  Apparently it is the final day that the pool will be open this season.


I-Mad = 3:  ( Index of Morning Achilles Discomfort)

I-Mid =2 (Index of Morning InStep Discomfort)

I-Mhd =  4/5 ( Index of Morning Heel Discomfort)

a.m.HR =54BPM

Weight= #154

Sleep = 11 hours 😊😉

Workout = 5 miles biking on AC boardwalk and rehab





Pool time and sabbatical

September 14th, Thursday

Forty minutes of work in the pool this evening swimming and running.

A quick story of how confusing and frustrating my issues are with my feet these days…………. Yesterday at cross country practice I jogged about 800m while I was timing some of the repeats for my small group of Killer B’s.  While jogging I was pleasantly surprised that I had no discomfort in my feet thinking, ” I may be getting adjusted and acclimated to these new orthotics.”  Then I wake up this morning with a great deal of discomfort and pain in both of my feet. So then I say to myself, ” Screw these freaking orthotics . They are no damn good. All they do is hurt my feet and I’m never going to wear them again.”  Then I decide to put on my other pair of running shoes and realize that the orthotics are in fact in them. So yesterday I was not running with orthotics in my trainers, which means that they were not responsible for the soreness in my feet this morning after all.

The upshot of all this is that I now know nothing, except maybe that running hurts my feet these days and I have no effective response.

I feel like my feet are a total mess  I have not experienced this much foot discomfort at any time  since I started running 5 years ago . So my latest plan, devised a few hours ago, is to swim and ride by bike for the foreseeable future and wear the orthotics while walking for a few hours a day.  I should be able to access over time whether the orthotics are harming or helping my feet. At the same time I can give my nagging plantar fascia and annoying Achilles tendon time to heal completely. Swimming, biking, water running and weightlifting should keep me fit during this temporary running sabbatical.

Stats –

I-Mad = 5🤐

.  I-Mid = 7/8. This is on the heel pad not the instep.😣

WEIGHT = #154


a.m.HR = 54BPM

Workout = 40 minutes swimming and running in the pool 😊

Holiday-Reboot- Update

September 12th, Tuesday

Back at rehab this morning after a total 4 day foot vacation. I believe the rest had the desired effect because my feet are feeling much  less abused at this time. I am back to wearing orthotics and ready to do a run tomorrow.

Stats- Thankfully, stats are remaining stable through this period of stormy waters.

On the coaching front the Jackson Liberty boys won her first tri-meet today beating Lacey Township and Lakewood. Neither one was a strong team, and our performance shows we still need a lot of work. But two wins to start the season: can’t be better than that!  Most positive sign was top five within 46 seconds. And five of the top seven are underclassmen.

Brief pause

September 8th,  Friday

Still feeling lots of discomfort in both feet today.  Very confused!    A plethora of variables is impacting my lower legs: orthotics; daily foot and ankle exercises; fledgling running, swimming, biking, elliptical efforts;  constant  stretching; heating and icing, whirlpool.   It seems like much-a-do with no noticeable positive impact. So I am taking a brief pause to allow my feet to relax and acclimate to all of this stimuli.  My plan is to wear only my well-padded sandals between now and next Tuesday morning when I have a physical therapy session scheduled.  A total vacation from stimuli  for my feet.    ( No heat or ice, no stretch, no exercises,  no run, no bike treadmill elliptical, no swim, no whirlpool, no orthotics)

On the positive side the Liberty boys cross-country team is looking a lot better this year. We have about 18 guys on the team and the varsity seems to have a solid six or eight runners. I think we can be very competitive. I have been enjoying my assignment coaching the Killer B’s.  That is my name for the sub Varsity group that I have been working with for the last week. I have some degree of autonomy with these guys concerning workouts and they seem to be responding pretty well.

Don’t know how much I will be posting in the next 3 days because I will not have any workouts to report and do not want to continue simply whining. If I think of anything interesting to share I will definitely post.  In the meantime have a good weekend everybody!


6 bike +

September 7th,  Thursday8

Today I did 6 miles on the bike with 3 x 100m strides after the 5 mile mark.  Felt good.   Plus ran a little more at practice in the afternoon with the young guys.

Good stats.



PT and xc practice

September 6th,   Wednesday

Early morning physical therapy and afternoon cross country practice at Liberty.  Fun working with the young guys..

Stats steady….

A little twist

September 5th, Tuesday

I tried to upload Chubby Checker but it wouldn’t play. But you know the words!  TWIST

I set out on a bike ride late today and halfway through I decided to add a little twist. Because I am experiencing repeated soreness in both my Achilles tendon and plantar fascia after each time I try to run a couple of miles,I decided to try a new strategy. I will run less strides but with a little more intensity. So I stopped in the middle of my bike ride and did 50 x high knees wow balancing on each foot and two 100 stride straightaways.  This got me as winded as I have been in quite some time. It makes me question my fitness. But I hopped back on my bike and finished the half an hour ride. All in all I would call it a fairly demanding 30 minutes. And I like the new twist. I will see how my feet respond to this new stress

Stats –

I-Mad and I-Mid still 4/5 out of bed! 😕

Weight = #153

a.m.HR = 54BPM

Sleep =8 hours

Workout = New twist above ??

60 minute man

September 3, Sunday

Spent a full hour at solid work in the fitness center tonight followed  by 20 minutes in the hot whirlpool.  (20 minutes on bike, 12 minute mile on treadmill,  10 minutes on elliptical, 20 minutes upper body weights)

Pleasantly tired,  ready for bed!

Stats holding steady.

30 minutes in motion

September 2nd, Saturday

During an early morning cross country practice at Ocean County Park our top guys got in excess of 10 miles and I did 30 minutes in motion mostly running and some walking. The guys also finished up with eight times 120m strides working on good form. We are definitely ahead of last year but still have a long way to go to be competitive.

Stats-  I-Mad AND I-MID STILL 3/4

Everything else = no change