Water Work

September 25th, Sunday. 6:00p.m.

A good day of work in the pool. I spent 45 minutes total. 30 minutes running and 15 minutes swimming. my running included 5x vs 30 2010 second interval sequence Into a nice 15-minute Whirlpool afterwards to make it a very pleasant morning.

Autumnal 8 on bike! 🚵 🚴

September 24th,  Saturday,  1:00p.m.

In the cool, cool, cool of the morning 

On the first Autumn like morning of this year I rocked a solid eight mile bike ride around my Jackson neighborhood in 45 minutes. Added 10 x 50+ max strokes on each hill along the way.  Surprized and encouraged by the ease and alacrity of my recovery was I.  LOL.      Banana + tart cherry juice with green tea  to replenish 🍌🍒

Stats –

I-Mad – 2

a.m,HR – 54BPM

Weight – 154#

Sleep – 9 hours

Workout – 8 miles on bike in 45 minutes

🏊🏊40 minutes

September 22, Friday, 3:00 p.m.

Got an early 40 minute session of straight swimming in the pool this morning. First 40-minute swim in many months.  Afterwards went in the Whirlpool for 16 minutes with special attention to my Achilles tendon and calf muscles. It feels like my tendon is making steady progress.

Stats are steady.


Ho Hum…

September 21st,  Autumn, Wednesday, After midnight, so, really Thursaday

Not much to report today. Still choosing to err on the side of caution.  I took my bike to practice again today and spent about an hour in motion all over the Jackson Liberty campus.  I actually joined 3 other cross country team members who were on rehab duty today riding bicycles around campus also.  I am confident that my Achilles is getting better each day. Tomorrow will be dedicated to swimming and lifting.

I was accidentally referred to a post from June 13th today. In that post I laid out what I had discovered to be a particularly important point about + 70 running. That point was to start slow and go slow for a long time and let the body do its own adaptations. I will try very hard to heed this advice when I am back on the road again.

Stats are stable.

Fit to be tied!😠

September 19 & 20,  Monday  & Tuesday

To die is to be a counterfeit, for he is but the counterfeit of
a man who hath not the life of a man; but to counterfeit dying,
when a man thereby liveth, is to be no counterfeit, but the true
and perfect image of life indeed. The better part of valor is
discretion, in the which better part I have sav’d my life.

Henry The Fourth, Part 1 Act 5, scene 4, 115–121

As summer grudgingly gives way to fall, I remain in a state of temporary suspension. I am able to do some physical activity each day, and I am able to stay fit.   But I am unable to actually run yet.  The nagging fact remains that the type of physical activity I am doing is not  getting me in running shape. Every time I try a short run, my Achilles tendon tells me it’s not ready yet.  So I have to back off for another few days.  It’s not that I’m in any terrible or excruciating pain.  It’s just that the Achilles tendon is tender: it is sore: and I fear descending into the state that I faced two years ago when I had to take off about two months to recover. DISCRETION!

So, on Monday I did a workout in the fitness room for 45 minutes, and today  I rode my bike around the Jackson Liberty campus during the cross-country triangular meet for about 90 minutes.  All good stuff, but I long for the opportunity to do a 5-mile steady state road run or an interval workout on the cinder track.

Stats –

I-Mad -2😝

AmHR – 55BPM

Weight – 154#

Sleep – 8 hours💤🛏

Workout – bike intervals for 90 minutes 🎠



Triple motion

September 18th, Sunday, 8:00p.m 

Today I got in 40 minutes of diverse work.  That was 15 minutes of slow jogging, 15 minutes of solid swimming and 10 minutes on the bike.  I think I’m staying in relatively good shape as my sore Achilles tendon gradually and slowly heals.  I’m encouraged by the lack of pain during the first few steps in the morning. However, I can still feel tenderness to the touch and a dull pain when I start to jog.  I began a regimen of ibuprofen 3 times a day,  but have not been consistent with it.  I guess I can’t convince myself that it’s serious enough to take that many pills. So I will push on with swimming and biking and walking, and jogging  to test for the time being.

Stats are stable.

10 on bike

September 17th,  Saturday, 11:00 p.m.

Ten miles on the bike in 52 minutes on a pleasant late afternoon in Jackson. Just what I needed for some aerobic strength work.


I-Mad -2

Weight -155#

Sleep -8 hours

a.m. HR -?

Workout. – 10 on bike in 52:00


30 Minute Swim

September 15th,  Thursday,   4:00p.m.


Today I swam for 30 minutes non-stop in our Warwick condominium pool.  It is clearly the most spectacular outdoor pool on the boardwalk in Atlantic City and the centerpiece of the Warwick condominium.  It is always very nice to be back.   I haven’t completed a Non-Stop 30 minute swim for many months.  I didn’t finish exhausted, but I was pleasantly tired.

Every time we returned to the condominium,  Arlene  and I question our decision to rent our place for the summer months. The income is nice.  And we have two swimming pools, indoor and outdoor, at our recreation facility in Jackson.  But it is hard to match hanging  out at a Cabana at a pool “On the Boardwalk in Atlantic City.”  The pool closes this weekend.

It’s time for cross country season.

Good stats today!

Back in the AC Condo

September 14th, Wednesday,  7:00 p.m.

Good work day, but not running




Today I took the opportunity to work hard and enjoy the world of  Atlantic City as we have reclaimed  our beautiful condominium on the boardwalk.  I enjoyed an early 4 mile bicycle ride on the boardwalk. Then I worked out in the newly renovated pool for 40 minutes.  I ran in the deep end for 30 minutes including  6 sets of the 30- 20-10 workout.  Then I swam for 10 minutes. It was quite luxurious. My Achilles tendon is still a bit tender, although it is strangely not sore in the morning which is the most common symptom of an Achilles tendon problem.  Still choosing to err on the side of caution,  I am avoiding the urge to run.

Stats –
I-Mad –  2
Weight – 153#
a.m HR – 54BPM
SLEEP –  lots of distractions last night- broken uncomfortable 8 hours
Workout –  bike 20, water run 30 W surges, swim 10