November 8th , 9th and 10th

Thursday the 8th: Tired with sore feet, so rest.

Friday the 9th:  Early Thanksgiving dinner with Rob and Chris. No workout.

Saturday the 10th: 20 minute jog and 45 minutes of work at clubhouse.

Stat break……..

November 6th, Tuesday

Today I did 45 minutes of activity in the exercise room at the clubhouse culminating with about 12 minutes of running in the pool.

November 7th, Wednesday

Today as the sun set I did some miles on the safety of the FSML sidewalks.  I did not approach this run with enthusiasm at all. I was having some stomach issues, and my quadriceps were sore (maybe from running in the pool yesterday)and my right calf was moaning, and both of my feet were unhappy.  So I began with 10 minutes of walking and leg drills. Didn’t help much.  As I began to slowly run it was not enjoyable.  I decided I would endure a sluggish 40-minute run no matter how I felt because I am convinced I need to do more distance to work. ( Ten I’s in the first five sentences: need to work on that.)The workout settled in to a steady 12 minute pace. Running became a little more comfortable though not any faster and my mind wanted endlessly about many things including yesterday’s elections.  Before I realized it, I was way beyond 40 minutes and past 4 miles and still more than a half mile from home. Having surpassed all of my goals for the day and feeling all of my aches beginning to return, I decided to walk the rest of the way home. It is encouraging that my heart rate never exceeded 120 beats per minute at any time during this run. My 4 mile time was 49:32.  (12:23)

Stats-

a.m. HR = 54bpm

Weight = #156   Too high!

Sleep = 8 hours

Diet = ?   6. Crappy stomach!

I-Matd = 2

I-Mpfd = 5/6. Heel OK running.  Instep hurting  in morning and beginning to hurt a little while running too. Heel actually hurt a little today while running on sidewalks

November 5th, Monday

Today in the rain, wind and cold I ran a 5K on the track. The run averaged 10:59 pace for a total of 33:44.  Body felt fine amid the negative elements.

Stats are stable.

November 3rd, Friday

After a few light days I did a pretty aggressive workout on the track this afternoon.  I wanted to do a longer workout but stay on the friendly track service. I decided upon 8 x 400m at a comfortable 9:00 pace with a 2:00 recovery to keep my heart rate up throughout.  I did all my leg and core drills beforehand and ran a couple of pickups in the course of about a mile warmup.  The 400s were quite a bit faster than I planned even though I was comfortable running the entire workout. Each repetition seemed easier, even as I tried to keep a modest pace.

Paces-  8:11,  8:18,  7:52,  7:48,  7:38,  7:44,  7:49,  7:02 !!!

Stats-

a.m.HR = 54 bpm

Weight = #154

Sleep = 9 hours

Diet  =  8

Foot indexes  =

Left foot – plantar fasciitis in the AM is about seven or eight who are the first 10 steps. Not painful while running or throughout the day.

Right foot – Achilles tendon is starting to grumble. Also does not hurt while running,  but I have to be careful to do a good warm-up and not push it. That is exactly why I was trying to run 9:00 today and no faster. The fact that I did run faster than 9:00 ……. will have to find out the result in the morning

 October 30th, 31st and November 1st

Tuesday –  Just resting

Wednesday – an interesting day. I ran about 8 hills at Deep Cut Park while Arlene was taking photographs.  There was an interesting cinder trail in a beautiful garden that was about 150 meters long with a gentle hill of about 70 meters.  Did a full set of leg drills and core drills before running . On the way home I ran 2+ miles at the 800m track. The first in 12:20  and the second 9:34. Good day!

Thursday  – Today I rode my bike around Cheesequake State Park for 4 miles while Arlene once again was snapping photos.

Stats have been stable.

October 29th, Monday

At cross country practice todayI ran about 3.5 broken miles.  What is a broken mile you might ask. A broken mile is just exactly what it sounds like, an interrupted period of running over an extended period of time. For example, today during a track workout for the cross country team I continually ran around the track stopping on occasion to talk with the boys or to do a recovery with one of the groups. The team completed a very successful workout. I stayed in motion for close to an hour with stops and starts and some surges along the way.  It felt like I got a decent amount of work done. I like that I have late!y been able to run on consecutive days with no foot or leg issues.

Good stats.

October 27th, Saturday

Got out after the wind and rain to run 4 miles in 49:04. Each mile a little faster.  The final 3 miles in 34:36.  I did more than expected.

Steady stats…..

October 26th, Friday

With the threat of a very wet nor’easter looming for the next 24 hours, it seemed imperative that I get a decent workout in this afternoon.  Wednesday and Thursday were days of  minimal training accomplishments. My legs were sore and heavy from the deceivingly hard workout I did in the pool on Tuesday. So I set out to the cinders where I do most of my best training it seems these days.  I have convinced myself that my goal training pace for the next two months should be 8 minutes per mile. I have become convinced that running faster than that takes a toll on my feet bringing back some of my recurring injuries. I did a good 20 minute warm up and began running 400s with two minutes rest. All of the repeats were in the range of 8:00 or faster,  and I managed to complete 6 before I stopped out of caution. I was running comfortably quick (C/Q) for the entire workout with no aerobic, leg or foot discomfort.  This was a positive day!  Could have done 8 easily.

Stats-

Diet = 9

Sleep  = 9 hours

Weight = #152.8

a.m.HR = 54 BPM

FOOT INDEXES remain steady at 2/3 in a.m. but not an issue running.

October 23rd, Tuesday

Worked steadily for 90 minutes this evening at the exercise room and in the pool.

10:00 – tredmill

15:00 – bike

35:00 – weights and drills

30:00  – running in pool

Ran 8 x PAS (Pool Acceleration Series =  75 strides @ 5k effort + 50 strides @ 800m effort +    25 strides @ max effort with 1 minute recovery)   Most PAS’s ever in one session.

Stats- Consistently positive

October 22nd, Monday

Two walks and short bike ride.  Not much, Tired legs.