October 13,   Tuesday

A little update:  On Saturday I ran another 5K in the 6-week series at Thompson Park in Holmdel.     18:11 for 5K, not bad.  I am still using these Saturday 5K races as my one hard workout per week. This one left me a little tired and a little sore. So, I did a lot of walking on Sunday and Monday but no running. Today, Tuesday, I went to the cinder track and did some of what Rich Refi and I christened as elegant 8’s at Hillsborough. The 5 x 800m repeats went  Progressive from 5 minutes down to 4 minutes with 2 minutes walking recovery.  1 mile warm up and half mile cool down made for a 4 mile day.

Stats-  Diet, weight and sleep  are good.

Beginning to get some aches in lower legs, tight calves, heel and foot nicks that take a few  minutes of walking  and jogging to disappear.   I think this is a result of the unstable terrain on which I have been Racing for the last three Saturdays. Hopefully my feet will be gaining strength from these race events.

The friendly cinders always feel good.

October 4th through 8th, Sunday through Thursday

” What fun is it? Why all that hard, exhausting work? Where does it get you? Where’s the good of it?   It is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest.”

Brutus Hamilton, coach of the 1948 US Olympic track and field team

After Saturday’s race I did two and a half miles on the Cinders on Sunday with 3 x 200m speed segments of :53, :51 and :48.

On Monday I rested

On Tuesday I ran four Progressive miles in 46:15.   12:15, 11:15, 11:30 and 11:00

On Wednesday I ran 3 miles in 39 minutes with 10 speed segments.

On Thursday I ran 6.2 miles in 67 minutes. That is a significant improvement from my last 10K of ten days ago(76 minutes). Most notably was the fact that the last two miles were very quick in 9:46 and 9:11.  I am very satisfied with the progress of my training at this time.

Stats- are stable and positive

October 3, Saturday

It was cold this morning, but it has turned into a spectacular autumn afternoon. The house smells great because we are in the middle of making Arlene’s classic, chicken soup broth. And Gracie is back!

Race #2 of the six week, 5K series was this morning was at Tatum Park in Middletown.  The week started out with some good work on Monday and Tuesday.  Wednesday  I was very tired, so I took the day off.  For 2 days I had some stomach issues and got very little sleep during the night. I did manage to get out Thursday afternoon for a pretty good workout on the road. It was 5 miles with warm up and cool down. In the middle I ran 3 miles Tempo work in following manner. Began with 4 x 800 meters with the goal of staying under 10 minute pace. I accomplished that with Progressive times getting close to 9 minute pace. Then I ran a 1600 m in 9:02.  This was done on the road behind my development which is straight and flat and very light on traffic. I took Friday off to visit the stomach doctor. He convinced me I had little to worry about. On Saturday I ran the 5K at Tatum Park in 29:23. I had never run this course before and was surprised at how hilly it was. I’m guessing there were at least 40 hills on the way that ranged from 50 to 500m. It was like running a roller coaster the whole time. I gave up trying to run fast halfway through the race and just hoped to survive without getting injured.   The time was faster than I thought. But my watch only measured the course at 4900m.  It is clear that none of my training has prepared me for hills. I get passed or dropped on every hill.  It turned out to be a good training run; plus my stomach is feeling much better today. I am planning on going for a second short run this afternoon just to keep my mileage growing.

Stats were a little raggedy this week because of poor sleep and modified diet.  Legs feel good.  Weight remains steady in the middle 140’s lb.

September 29,  Tuesday

“Number one is just to gain a passion for running. To love the morning, to love the trail, to love the pace on the track. And if some kid gets really good at it, that’s cool too.”

Words of wisdom for coaches by Pat Tyson

*

Sunday – 40 minute bike ride

Monday – Ran on the cinders and friendly soccer field grass at the Senior Center.  10 x 110m SS at fast pace with 30 to 60 seconds recovery.  Maintained  middle 130’s HR throughout. That was sandwiched between three and a half miles on the cinders

Tuesday – 10,000m on Jackson roads and Turkey Swamp Park dirt trails .  Accelerated on every hill.  76 minutes.  Very tired!

Good stats

September 26, Saturday

“You only grow as a human being if you’re outside your comfort zone.”    Percy Cerutty

For the last three days I tried to keep a decent workout schedule while preparing for a respectable run on Saturday. Since I plan on running a 5k every Saturday morning for the next six weeks, I need to have a good plan in place. So, I did a 55 minutes easy run on Wednesday, 3000m at Turkey Swamp Park with 10-speed segments on Thursday and one hour in motion on Friday, walking and jogging.  That sequence seemed to work out well as I ran a more than respectable 29:11 on Saturday. As I mentioned in the previous post, I was hoping to break 30:00 five weeks from now when will I return to Holmdel for the final of the six 5K events. I estimated that I ran between 80% and 85% effort today, which means too much time in the comfort zone.  Now I must trust Percy Cerutty and set more challenging goals.  All this much be approached in the context that I set out planning this six-week schedule to be only a means of focusing my training. I must avoid the temptation of making fast times the goal.  But I liked the atmosphere of the race this morning, and I am having fun.

Stats are holding steady and in very good ranges.

September 22nd, 2020.   Tuesday

I returned to Holmdel park today to run by pre-race inspection of the course.   I did a moderate warm up which I subsequently came to believe was not enough after I ran the course. The goal was just to complete the course while making note of the unique characteristics along the way. I experienced many different emotions as I approached the starting line keeping in mind the hundreds of athletes I had sent off from that line while never having done so myself.  I ultimately decided I would treat it as a personal, landmark, life event and enjoy the hell out of each moment.  None of that lessened my apprehension about the possibility of being totally crushed by the course. I ran the first 1200m completely under control aiming only to survive. It was an interesting roller coaster of emotions through the so-called Roller Coaster segment of the course.  I survived and settled into a comfortable pace for the remainder of the course. I did experience heavy legs and breathlessness at the hill in the bowl, but I recovered within about 200 meters.  The remainder was flat and downhill. Each mile got a little quicker.  I actually found myself holding back on the downhill through the woods for fear of getting out of control. I think it will be less intimidating the next time I run the course. The most fun of all were  the images that flashed through my head of various runners who have dominated here for North Hunterdon over the past years, including images of my son Rob and daughter Kristen battling the ups and downs and twists and turns of the legendary trails of Holmdel Park.  My finish was strong and exhilarating with a final time of 33:02.  That time exceeded my expectations for a nostalgic, exploratory effort. It gives me reason to believe that I may be able to break 30 minutes on this course in 6 weeks which was my ultimate goal in signing up for this series of races.  As I walked away from the finish line I was reminded of our slogan at North Hunterdon regarding this course;

                       “WE OWN HOLMDEL.”

Good stats.

September 19, Sunday

New Jersey’s  Legendary Holmdel Park Cross Country Course

As we approach final days of summer, the air has grown crisper and the temperatures have dropped. Today was marked by blue skies and bright sunshine as I set out for an Ernst Van Aaken style slow, long run. I decided to run the two miles of roads to Turkey Swamp Park, continue on the 2 mile dirt road circuit within the park, and finish the two miles back to home. Just as I started to run Rich Refi called me. So, I returned home to pick up my Bluetooth ear piece, and we chatted as I ran the first four miles. I was very relaxed as the miles passed quickly. I pushed the pace slightly for the last two miles and finished feeling quite strong. This was the longest non-stop run that I have completed in many months.

One week from today I will be running the first of my scheduled, six 5K races it’s six weeks. The first one is at Holmdel Park which I have never run. I find it hard to believe that, with all the time that I have spent at Holmdel Park in the last 45 years, I’ve never actually run the course.  I guess it’s time.   I plan to jog the course one time during this week so that Saturday is really not the first time I experience the course.  Even though my plan is to run these six, 5K races as six tempo workouts, I’m still a little intimidated by the whole situation.  I think it will be fun.

Stats are good.

September 18, Friday

So, after my successful 5K run, I did sign up for the six-week 5K series hosted by the Shore AC on various courses around Monmouth County every Saturday starting on September 26th.  Since making that commitment I have been training very well and quite consistently also. But for reasons I can’t explain I have been failing to post my workouts. Everything is recorded on my workout calendar and on Garmin Connect, but I have not added to my +70RUNNER blog.   Below is 12 day catch up attempt.

September 7th, Monday, rest

September 8th, Tuesday, 3 miles on the Cinders with 2 * 800 at 4:50 and 4:35 along the way.

September 9th and 10th, Today was the beginning of an unusual stomach event that caused me to take 2 days off to recover. I never figured out what it was, but fortunately it is not returned.

September 11th,  Friday, 4.5 mi in 1 hour on the Cinders – Back in motion!

September 12th, Saturday, 5 miles and 55 minutes on the Jackson Township roads. Felt good today.

September 13th, Sunday, 2.5 miles on the Cinders in 40 minutes with 10 moderate speed segments of 60 seconds along the way. Tired legs.

September 14th, Monday, Day of rest.

September 15th, Tuesday, Double session today – first 2 miles of work at Holmdel Park  with four times up the 400m start Hill at a moderate pace . Then  later in the day 4 miles in 47 minutes on Jackson Township roads.  Good day!

September 16th, Wednesday, 3 miles on the grass soccer fields at the senior center with 13 fast speed segments of 140m along the way!           Very good day!

September 17th, Thursday, Day of rest.

September 18th, Friday, 5 miles at the senior center in one hour. 1.5 Min warm up on the cinders. 3.5 on the grass with 7 long surges of 501 of 1000 oil at below 9-minute pace.  Very positive e day.

Up to date………….!

Thank you Richard Refi for trying to keep me on task.

Stats- I think because I am being careful to take off days to rest when needed my stats have remained solid and positive  for quite a while now.

Particularly happy with holding weight under 145lbs consistently. Getting plenty of rest and eating well also helps a lot.

September 6th,  Sunday

Today I finally got the courage to get off my butt and run a 5k for Jason’s Memorial event. I was very apprehensive with my still aching toe. I assumed that that my legs would be light after a five-day hiatus from running. I chose to stay at home and run around the block as I did with Rob a month or so ago for I different virtual race. A 5k is about 6 and a half laps around my neighborhood block.  I did about a 20 minute warm up with several 25 stride pickups along the way.  I thought my sense of timing would be way off, nut managed to keep steady  low 8 minute pace for the first mile to my surprise. Running steady and relaxed, I managed to hit 2 miles  16:48. I decided to push the pace pretty hard in 3rd mile as I was getting somewhat fatigued. The goal was to run a 3rd mile under 9 minutes, which is something I have not done yet in a 5K race. I continued to push and managed a 8:59 mile.  (25:46)  Realising that I could break 27 minutes for this effort, I pushed the final 176 yards in 53 seconds. Final time 26:40!   This surpassed all of my expectations.   I believe that  under ideal conditions in a competitive environment I may be capable of breaking 26 minutes at this time.  This performance has prompted me to want to compete in the Shore AC adult cross-country program that is conducted during late September and October.  It consists of six 5K races on consecutive Sunday mornings at various cross-country venues throughout Monmouth County, including two at Holmdel Park.  I think it will add a  heightened focus to my training for the next two months.

STATS-

Sore toe was a non-factor.

No foot or leg issues

Sleep, weight and diet are all in the 9 / 10 range.

1st week in September

This week has been all about resting to let my toe heal and prepare to run a timed 5K by September 7th. My toe is getting better but still swollen, red and sore. I ran for a few minutes yesterday but felt myself compensating for the soreness. I don’t want to get in bed habits, so I stopped. It is frustrating because the goal of my training this summer has been to run a positive 5K time in September. So, Sunday is the  day.

I have not been keeping good stats this week, but my legs feel good with five days rest.