February 18th,  Saturday

??Grey skies are gonna clear up. Put on a happy face!?

Today I headed out to the beach for a  run. It’s been a while since I have gotten back to the beach. But the high tide blocked most of the solid sand, so I quickly reversed and started back toward the shaded neighborhood.  As usual after a day of rest, my legs felt pretty springy.  In the neighborhood I did two miles at quicker pace.  Mile 3 was 9:08 and  mile 4 was at 8:42. Both efforts were pretty comfortable.  A slow Jog and walk home completed a 6-mile day.  Not bad!

Stats  –

I-Mad =1

a.m.HR = 54BPM

Weight = #153.5

Sleep = 9 hours

Workout = 6 miles  in 1:08  with 2 miles at 9:08 & 8:42

February 16th & 17th, Thursday & Friday

Seeking a little more pace in my training, I set out for a shorter, quicker run today.  The result was 2.75 miles in 30 minutes with 4 x 180 Stride Per Minute (SPM) pickups of 30 seconds.   That is 90 strides in 30 seconds.  The objective is to gradually increase the distance at which to run this 180 SPM pace until I can sustain it for 1500 meters.  I have not tried to run that cadence for more than one minute yet.   I am getting more comfortable at it.  This usually results in sore legs the next day.  So today was a day for recovery.

Stats –  Stable

February 15th,  Wednesday

With an unrelenting wind out of the West all day today I finally got out around 5 o’clock for a 2.92 mile run 36 minutes. Looking only for a comfortable recovery run, I stayed on a safe, flat sidewalk that  formed a loop around the neighborhood.

Stats –

I-Mad = 1

Sleep  = 9 hours

a.m.HR  = 54BPM

Weight = #152,5

Workout = 2.92 miles  in 36:00

February 11, 12, 13, 14.

Saturday,  Sunday, Monday, Tuesday

Somehow I got a few days behind in my log. Time seems to be moving very quickly here in Saint Augustine. We have been here already for 17 days. My last post was the one I entitled Snow Moon which involved a 6-mile run on the beach late Friday evening. So here’s a quick catch-up of the intervening days.

Saturday, February 11th –  Today I took advantage of the heated pool in our complex. I spent 25 minutes moving in the water swimming and running. I think it was the best choice for my legs after the longest run I had in months.??

Sunday, February 12th – I returned to the pool early today two get a full warm up of my muscles before I tried to run. So I spent 30 minutes swimming and running in the pool. I also find that I can do full range of motion exercises in the pool without putting a great deal of stress  my joints. Later in the day I went for a 45-minute run on the beach. Most of the Run was quite leisurely but I did manage to finish with a 10-minute mile.

Monday, February 13th – Returned  to the pool today for 30 minutes running and swimming. I am proceeding with an abundance of caution as I try to upgrade my training level so as not to injure my legs. I am convinced that if I can get toJune without any setback through injury, I can be very competitive in my races.??

Tuesday, February 14th – Today I got back to the beach for 60 minutes in motion covering 4.62 miles. My goal was to run a few sub 11 minute miles in the middle of the day’s work. I managed a 10:40 and 10:52 along the way miles  2 and 3. I also ran a 4:30 1/2 mile during the final stage of the run just to see if I could do a little pick up. I was going to stop at the four mile, but as it turned out my body felt just about perfect at that point, not a single ache or pain and my breathing was quite comfortable.  So I decided to enjoy that moment and added another six tenths of a mile along the very pretty beach.

Stats –

I-Mad = 1

Sleep = Averaging 8 to 9 hours.  However,  I set the alarm  to wake me at 6 a.m. today because I had planned to seek out the Ancient City Road Runners who gather nearby for a 7 a.m. run.  When the alarm went off I, decided against that plan and went back to sleep.  So that produced a broken sleep today.

a.m.HR=  Steady 54BPM

Weight = #151.6 after run!  Getting back to fighting weight.

Workout = 60 minutes in motion on the beach.

February  10,  Friday

SNOW MOON PRE ECLIPSE

Today’s runs started amid ideal conditions in the late afternoon. The temperature was 61*and the sun was shining brightly on the western horizon. The sky was cloudless and the beach was flat. My goal was to run close to 5 miles with a pledge to stay in the 11 to 12 minutes per mile range. About 40 minutes into the run the sun disappeared in the west and the  Snow Moon rose majestically over the ocean.  It actually inspired me to take some photos and run an extra mile.  Of the 6 miles the first was in 14 minutes. The next 5 miles were under 60 minutes. My legs and breathing became more comfortable as I ran along.  I had taken yesterday off as an abundance of caution after Progressive miles on Wednesday. These last two workouts provide the best indication that my fitness is improving over the last few months.  The St. Augustine Lighthouse 5K will be the next competitive test of my fitness level on March 6th.

Stats – Stable

February 8th,  Wednesday  Evening

This day was HOT on multiple levels!  Buster will spell it out…………

After day of recovery I set out this sunny afternoon in 81* weather to do a more demanding work out than recently. I chose to run at the Shaded Loop, which I will henceforth refer to as the SL. It is about a mile away from our condo. I actually took the long 1.5 mile to the SL because I wanted to walk and jog for at least 20 minutes before I got there. My goal was to run 3 Progressive miles. That is to run each one slightly faster than earlier one. I accomplished that goal by running the following mile times; 9:37 – 9:18 – 8:40!  I am pleasantly surprised by the level of  fitness that this series of runs suggests.  Cannot remember the last time that I ran an 8:40 mile. The most interesting part of the workout was the manner in which I approached each of these runs. On mile one and two I ran what I would call a normal stride, relaxed with simple belly breathing. For the 3rd I made a conscious effort throughout the entire distance to run with a shortened stride and a rapid turn over. I really had no intention to try to run in an 8:40 mile today. But as I checked my watch it was apparent that I was running  at a pretty rapid pace. I would have to say this is the first time in my recent training that I tried to push the envelope. For the last of this segment I was feeling quite winded and the legs grew heavy.  I recovered aerobically in a reasonable time but had to walk nearly a half mile to get my legs back under me to jog the 1 mile home.  The total miles were 4.75.  My legs are tired and I feel pretty used up tonight. But it is a good feeling from a successful workout.

St. Augustine makes me a happy me!?

Stats –

I-Mad – Still 0 !❤

Weight = #153

a.m.HR  = 154 BPM

SLEEP = 9 hours

Workout = Above ??

February 7th,  Tuesday

Just resting tired legs.  That’s all.

Enjoyed a delicious lunch  and brew today at A1A ALE WORKS, overlooking St. Augustine Bay on a perfect 77* afternoon.

February 6th, Monday  10:00p.m.

Beach Babe Sighting!?

Acceptable effort today.  3.5 miles in under 40-minutes.  I have been cautiously adding some 1:00 pickups in which I attempt to complete 180 strides.   I keep the stride short with increased speed of turnover.  I usually get into the 175 range.  Staying cautious.  This also has the additional benefit of raising my heart rate for about three minutes.  Did a lot of math in my head while running today.  Tried to compute feet per stride x strides per minute x minutes to establish a mile pace.  Helps time pass, but didn’t resolve anything  yet.

Stats –

I-Mad =☺

Weight = #153

a.m.HR = 54 BPM

Sleep =10 hours

Workout = 3.5  miles in 39:00 w 4 x 1:00  pickups

February 5th,  Sunday

2.75 miles in 34 minutes on the beach as the sun set in 56*.  Very comfortable and pleasant.

Stats – Stable

February 4th, Saturday.

On  a chilly, cloudy and windy day in St Augustine, after a Friday of recovery, I decided to try for a walk to test the life in my legs.  It turned into a 5.3 mile event that took one hour and five minutes. The first two miles I walked and  jogged to get warm and loose. Mile three was 9:52.  Mile 4 was a jog and mile 5 was in 9:50. Finished with .3 mile jog.  This was much more positive than I expected to get in today.

https://youtu.be/RcDCvQbOdig

So I decided to stop in for beer at a local beach bar known as Sunset.  When I walked in the place was pretty packed with no seats at the bar. Now this is a place that has very nice outdoor seating with couches and coffee tables all around.  Because of the bleak weather nobody  was outside. But the area was sheltered from the wind and;  I, having run the whole 5 miles with my sweats on, was pretty warm. I asked the barmaid if I could have a draft and sit outside to drink it. She replied in the affirmative and drew me a 16 ounce Sam Adams.  I lounged comfortably on a couch and watched the wind bend the palm trees along Route A1A.  To my surprise and delight the speakers pumping music into the area began to play Bob Seger’s “Against the Wind” followed by a set of cool beach tunes.  That was the most pleasant 20 minutes of solitude I have enjoyed in a very long time.  So I thought I would share.? Please enjoy a great song

Stats –

I-Mad = 0. ?

Weight =  #154

Sleep = 9 hours

a.m.HR  = 54 BPM. Back to normal. ❤❤   Could the lower BPM have been the result my ibuprofen regimen during those days?  I will have to research that.  Still at 3 per day.

Workout =  5.3  miles covered in 1:08.  (3 and 5 in 9:50s)  Good day.

Right quad still aching  mildly after the run. Rolled, stretched and massaged.