October  5th, 6th, 7th

Thursday –  a lot of bike riding around the Jackson Liberty campus and track during cross-country practice today. I figured it was about an hour of riding with frequent bursts.

Friday – a good rehab session in the morning.   Also made an appointment to see a podiatrist for my heel pain on Monday

Saturday  – Today I enjoyed a one hour bike ride around Turkey Swamp Park with Kristen.

Jackson boys had a respectable performance at Holmdel Park today.  They are on the verge of becoming a pretty good team. Four more weeks of good work should put them in a position to qualify out of the Central Jersey Sectionals on November 4th.

Stat are holding steady as I mark time until running becomes possible.

October 4th,  Wednesday

After practice today I went to the weight room with the cross-country boys. Liberty has a pretty extensive setup in the waiting room. I worked for about 40 minutes on a series of exercises from my physical therapy routine. It was a good workout. I plan to make more use of the Jackson Liberty High School weight room in the future since I am already there for practice.

Stats –

I-Mad and I-Mid are stable at 2/3  range

I-Mhd is off the chart!  Making a doctor’s appointment today.

amHR = 54BPM  remarkably steady and low

Weight = #155

Sleep  = 7 hours

Workout = good session in weight room 40 minutes

October 3rd,  Tuesday

50 minutes of work at the clubhouse in the weight room and pool.                20 on weights, 20 water running with 5 X  60-40-25 surge sets, plus 10 minute swim,  then 20 minutes in hot whirlpool .  Then I’m off to xc meet

October 3rd,   Tuesday

Morning runs and dedicated guys and PB performances…..

The Jackson Liberty cross-country boys, bolstered with the confidence gained by recent morning runs,  posted a terrific race today on our home course against Point Pleasant Boro and Barnegat high schools.. The Boro, led by the course record-setting performance of Devin Hart the top cross-country runner in New Jersey this year, scored a tight 25 to 30 victory.  A plethora of Jackson runners had massive Personal Best performances on the home course, lead  by the impressive 30 second school record-setting performance of Dan Duffy (16:29).  Dylan (17:33), Devon (17:38), Aaron (18:13)  and freshman sensation Dan (18:38)  rounded out the top five with a team average of 17: 26!  Additional Personal Bests were posted by Kyle, Peter, and Zack all under 20 minutes, and the entire Killer Bee Squad.   It was a good day for Jackson Liberty cross-country.  The boys finished the duel meet portion of the season with a   6-1 record. Now it’s on to the championship season.

October 2nd, Monday

The  weekend in Atlantic City consisted of a long bike ride on the boardwalk ( 7miles) and a series of pleasant walks on the boardwalk enjoying the unseasonably warm autumnal weather.