January 8, Wednesday

“Run every day. Run slow.”  Dr. Ernst Van Aaken

The North Hunterdon cross country team’s tradition of social, morning runs during the 70s, 80s and 90s were our ‘tip of the hat’ to the great Dr. van Aaken.

Today unwound in a rather unique way. I put my running gear on before breakfast with anticipation of getting some work in at some point during the day. I checked the weather to find it was cold and quite windy. Arlene wanted to get out for haircut.  I figured I could do a short run while she was getting cut. But she was not ready to go yet. So I decided to get in a quick run before we left for the haircut. That turned into a 14-minute run of about a mile and a quarter.  When we finally got to the beauty parlor, I squeezed in another run of 1.4 miles.  Both runs were cold and windy but I trudged on. When we arrived home, I figured I had had enough for this Blustery Day.  But my brain said,  “Don’t be a candy ass.  Get out there and do some running.”  So, I rebundled and went out for what turned out to be 2.66 miles around the neighborhood. Remarkably and surprisingly it all turned out to be over 5 miles and over an hour of running.  Not too bad!

It was a true van Aaken day.

Stats steady

January 7, Tuesday

“Everyone is an athlete. The only difference is that some of us are in training and some are not.”      George Sheehan

It was quite cold on the cinder track today. So, I kept all my layers on for the entire five miles.  The link below provides all the data recorded on my Garmin.  Once again I started slowly and added a few pick-ups to get a good warm-up.   I had no distance goal today, but hoped I could keep moving for a full 60 minutes.  Legs seemed fresh after a two-day layoff since my 400-meter workout.   I decided to try a few accelerated 800m in the middle of the run. The two 800m times were 4:40 and 4:33.  OK…

Felt used up at around 4 mile mark but pushed on to a final mile in about 11:00.   Tired tonight.

After sweating under multiple layers for 5 miles, my post-workout weight was a new low of 148.0 pounds!

https://connect.garmin.com/modern/activity/4411941055

Good stats.

January 4, Saturday

“The more I train,  the more I realize I have more speed in me.”     LEROY BURRELL

It was a remarkably gentle, mid-winter,  training  day on a cinder track that  felt like a soft sponge. ( It had just rained for 24 hours.)  So, running  400m repeats seemed like the only option.   LoL

Here’s how it went. I warmed up for a mile and a half stopping occasionally to stretch. I set out with the goal of running the 400m  at 8 minute pace for as long as my body would hold up. The recovery was equal time, 2 minutes. Remarkably, I stayed under the  2-minute mark and completed 9 x 400m!   I did not experience aerobic or leg muscle distress at any time throughout the workout.  And, as I am writing this post 24 hours later, my legs are only slightly sore.  All good stuff…..

1:53,    1:59,    1:54,    1:45,    2:03,    1:51,    1:57,    2:00,    1:45!

Stats- Steady and positive

January 2, Thursday

” Cross country can be a cure for adolescence.”           Coach John O’Malley

This morning I met my nephew-in-law, Kevin, for a sunny 3.47 miles on the cinder track.  It was a treat to have company.  Although the temperature was colder than yesterday, it was sunny and clear. So, it didn’t seem as raw or bitter as yesterday.  I was still pretty layered up and my legs heavy after yesterday’s 4 1/2 Mile workout. Kevin and I did a few 100-meter speed segments along the way,  but I was definitely ready to stop at  about 40 minutes.

January 1st, Wednesday

Even though I was bundled up pretty well today, the first mile seemed very cold. (My mind is already in St. Augustine.)  Eventually I  was loose and watm and begin running some pickups. I was very happy to have accomplished 4 miles in about 48 minutes with 12 speed segments along the way. The segments were alternating 100 and 200 meters, mostly under 8 minutes per mile pace.  I actually felt quite  exhilarated in  the end and only stopped out of an abundance of caution. Not a bad day….

December 28 & 30, Saturday & Monday

Unpleasant weather contributing to reduced motivation.  The last two workouts were at the clubhouse.  Saturday I did 25 minutes on the elliptical and 15 minutes of upper body weights.  Today, Monday, I did 50 minutes in the pool running and swimming .  That was a good amount of aerobic and anaerobic work with no impact.

December 28, Saturday

25 on elliptical machine and 15 upper body weights and off to the annual O’Rourke Christmas party at Maureen’s house.

December 27, Friday

A pretty uneventful 4 miles on the cinder track today in 47 minutes.  Legs started out heavy and tight but felt better after two miles with a few pick ups in the middle.  Final mile in 10:06.  Respectable….

Stats-

Weight is still at 150 pounds.

Sleep is good at 9+ hours.

No foot issues.

Diet is 8/9, not bad  for the holidays so far.

 Need to get to weigt room tomorrow.

December 25, Wednesday

Eat your heart out, Dave Wottle.

Two runs today totaling 5.5 miles.

It was a lovely Christmas morning with Kristen, Robert,  Kalyn and Gracie the pup after a jolly and delicious Festival of the Fishes with the Willie O’Rourkes on Christmas Eve.  We enjoyed a leisurely brunch  followed by an exciting Christmas present opening session. The kids went way overboard  on The ‘Rents this year.  The picture above shows me exhibiting my new running gear, Ciele  hat and UnderArmour running pants and  JackRabbit socks.

I went out late in the day with my new gear to run on the cinder track. Got in 3 solid miles before it got too dark. I returned home pretty content with the work only to find that Kristen was getting ready to go out for a run of her own. I decided to join her and we put in another 2.6 miles in about half an hour around the Four Seasons neighborhood. It was a very pleasant run with Kristen, something we have not had the opportunity to do in quite a while; an unexpected Christmas present!

No changes in stats.

December 23, Monday,

On a mild Monday afternoon under 50° sunshine, I took the opportunity to get to the cinder track early. The session turned into an interesting workout.  First, a .6 mile  warm up and stretch.  Then I received a call from Rich Refi that came in on my Bluetooth earpiece.  We chatted about running and the Giants as I ran a comfortable 2.8 miles. Then the phone died.  Next I stripped down and ran some fast stuff  with my fully dilated muscles.

–  1 x 200m @ 1:06

 – then 5 X 400m @ 4:07,  3:57,  3:50,  3:55,  &  3:48. ( Final 4 at under 8:00 pace!)  + 800m jog

Total of 5.76 miles in 82 minutes.

Happy with solid and consistent  stats.