October 8th,  Sunday

I started this new written log today because I find that writing is easier for me then typing. So I am speaking aloud and reading this from the page. I also want to keep a visual log of gradual increase in use of orthotics  until I become accustomed to them completely.

Part 1- Training –  just returned from the clubhouse – I spent 45 minutes in the water, 20 minutes swim.  It was tough and I was winded and did all three strokes, crawl, back and my version of breaststroke. Then 25 minutes of deep water running with five times pickup set that includes knee pumps of 75 @ 5K effort, 50 @ 800m effort and 25 @ Max effort.  Each set leaves me quite breathless – good workout.  15 minutes in hot tub Whirlpool felt good, plus some extended calf stretches to finish up.

Visit with podiatrist tomorrow for heel pain.

Heel update –  very tender, sore in a.m.

Orthotics –  Walked with them for first time in 2 weeks, to and from clubhouse. That is a total of about 600yds.

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.

September 28, Thursday

A full day today of interesting activities… the morning began with me picking up breakfast for eight of the Liberty Chris country boys running before school. I believe these guys have finally committed themselves to be coming I’m very competitive cross-country team this year. This was our second morning practice. I think we will be having at least one a week for the remainder of the season.

Next stop was home for breakfast at 7:00 and a catch up on the day’s news from Morning Joe.  Then it was off to an hour rehab session for my feet.

Back home I had a nap, soaked up some vitamin D on the patio for a while, then set out for a six-mile bike ride around the Jackson roads.  Along the way I threw in about 8 to 10 bursts of 50 maximum pumps.  Mind you, my bike is classic one speed.

I added two times easy 150-yard strides at the five-mile mark just to test the legs.  I was pretty shocked at the toll that took on my aerobic system.  I was practically gasping for air.  Now, it was right after 5 miles of pretty serious peddling.   So, maybe I was asking a little too much of the body.

Heading for a nice evening walk with Arlene and a home cooked fish dinner.

All around a good day of retired living.

Stats –  Too busy to know or care today.  LOL

September 25th and 26th

“Be the tortoise  to become the hare.”    I just made that up.

This week I only have one physical therapy session scheduled, so I am doing the routine at home daily.  I like that the routine is strengthening my hips along with the lower legs and foot core.  Still suffering with heel pad pain that is not yet explained. Orthotics have been eliminated for almost a week with little improvement. It is extremely painful  to put any pressure on the heel getting out of bed or after sitting for an extended period.

Today I rode the bike for over an hour at the Liberty xc meet.   Biking and swimming and weightless water running still work, but I remain fearful of running.  It is hard to believe how little I have run in the last four months.

Jackson Liberty boys cross-country team is now 5- 0 !

Stats –

I-Mad and I-Mid = 2

I-MHD = 7/8 ?

Weight = #154

Sleep = 8 hours

a.m.HR =  54BPM

WORKOUT = Physical therapy and biking

 September 22nd, Friday

Last rays of sun on Avon- By-The-Sea surf

Photo by Arlene

Yesterday began with an early morning physical therapy session.

Later that evening Arlene and I spent a nostalgic time in Avon remembering our dear friends Mike and Kathy Helliwell, both now departed, with whom we had so many happy times at their house on Sylvania Avenue. Those days were filled with so much laughter it’s almost hard to believe. We walked the beach as the sun set, enjoying the lingering summer-like breeze and talked about our wonderful memories…those were the days …

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Continue reading Avon days….?? →

September 21, Thursday

More water work today….

45 minutes in the water with 23 minutes swimming laps and 22 minures running in the deep end, including 6 x the 75- 50- 25 stride set.  That is 75 pumps at 5K effort; 50 pumps at 800m effort and 25 pumps at 100% effort.  It is a pretty exhausting workout.