11.5 miles on my 1 speed bike in 1 hour (5:24 per mile)
It was a rather easy hour. I am surprised by the ease with which my legs recovered from each time I inserted a 50 to 100 pump surge, mostly as I approached each uphill segment of the road. There must have been 15+ bursts in all. I continue to believe that I am maintaining a reasonable amount of fitness. The question remains if non-running work (biking and swimming), no matter how intense, transfers to running performance.
I-Mad – 2
SLEEP – 8 hours
a.m.HR – 54
Workout – Biking 1 hour with 15 x 50 to 100 pump bursts
Energized by recent articles provided to me by my good friend, Rich Refi, I was up early this morning with High Spirits. I pounded out 75 minutes of good work in a number of categories. I ran 20 minutes on the treadmill, followed by 25 minutes of upper body and core work, followed by 20 minutes on the bike doing 30-20-10 segments and 10 minutes swimming aggressively in the pool. I am satisfied with the progress of my Achilles tendon injury but still moving with deliberate speed.
The first article listed above offers documentation of the educational benefits of physical exercise before school for students.
The second cites studies proving the mental health benefits of exercise for seniors.
Combined these studies emphasize the importance of physical activity to maintain both physical and mental health throughout the life cycle. Study after study have proven the positive effects of consistent, vigorous, physical exercise on sustaining and improving the mental health of seniors. Actual physical enhancement of key brain centers can be observed in the studies. Intellectual functioning as well as emotional stability and well-being are strengthened by a balanced, sustained program of aerobic training and resistance training.
“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
GIANTS WIN FROM LONDON. HORRIBLE NFL GAME! EASIER TO WATCH SOCCER!
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.
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.
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.
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.