All posts by Robby

Being Progressive!

Training

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 ??

45:00 run on beach 68*

Training

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

Five in the wind

Training

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.

4 days in a row

Training

February 2, Thursday evening

http://www.smh.com.au/sport/athletics/after-19032-days-straight-world-record-holder-ron-hill-calls-time-on-longest-recorded-running-streak-20170131-gu24re.html.   You have to start somewhere. LOL

One hour of work in the afternoon sun, (73*)

Walk 10 minutes; Run 45 minutes; Walk 5 minutes

I actually ran the final 2 miles shirtless today. It was quite wonderful in the afternoon sun.  The first mile including 10 minutes of walking was 17:06.  Second in 11:45, third in 11:25, forth  in 10:44. Comfortable, relaxed and painless.  Still on ibuprofen x 5.  The first days in St Augustine have been very encouraging.  I’m still concentrating on short strides and covering miles with no attempt to increase pace.

Stats –

I-Mad =0

a.m.HR = Missed it !

Weight =155

Sleep = 9 hours

Workout = 4 miles on Beach

Shady 30

Training

February 1st,  Wednesday.  72*?

 

Today I had a 30-minute run in a shady neighborhood that I found right around the corner from our condominium. The temperature is 72 degrees and it was very sunny so I thought it would be heading to have a day between Sun runs. Florida sun wreaks havoc on my fair Irish skin. So I have to be very careful.  I ventured to pick up the pace a bit again today and finished with no discomfort.  Still in the 11 or 12 minute area nothing special. It is a bit strange. During the course of the day I am not totally without some symptoms of discomfort in the recently affected areas. But while running I feel no discomfort whatsoever. If I sit too long or make a movement in the wrong direction I might feel steak. It is never severe but definitely discernible. So I’m continuing my ibuprofen regimen for the next few days. I will gradually decrease the dosage. Right now I’m at two times a day.

Eileen and I visited the farm market across the road today and stocked up on oodles of healthy, fresh vegetables and fruits.

Stats –

I-Mad =0

a.m.HR = 48!  Yes 48.  I checked it 3 times.  That was a bit of a shock  this morning. My heart rate hasn’t never been so low. Don’t know if that’s a good thing or a bad thing. Would like to believe that is an indication aN improved  level of fitness. But I don’t feel that much fitter than I have been in past.  I will have to do some research on this and monitor carefully.

Weight = 155

Sleep = 9 hours

Workout =2.8 shady miles in about 30 minutes?

 

Day two

Training

January 31st,

 

As January ends I am encouraged by the second day running without any discomfort. I’m continuing my ibuprofen regimen, and I ran about 30 minutes at a steady pace, sslightly faster than yesterday. Didn’t want to push my limits.  Also iced after run.

First run in St. Augustine Beach

Training

January 30th,  Monday,  p.m.

Celebrating a joyful jaunt on the beach !!!!

Running on the St. Augustine beach has always inspired me. The venue has no equal in my running experience.  As I glide along the tightly packed sand, all my senses are engaged.  The surf hums a soft tune.  The air smells salty as it gently embraces my face.  The wide, flat, endless expanse of the beach stretches endlessly in both directions. The blue sky and late afternoon sun complete the visual.  The smooth, firm sand is easy on my legs.  The 58* moist air is refreshing. I could run for miles and not encounter a single obsticle. I am rarely more immersed in the moment.

So today I had my first  beach run.   Given the anxiety I have been experiencing recently because of some core aches and pains,  my goal today was to move for one hour.  I had not run for six days because of these issues and the drive to Florida.  I walked and jogged alternatively for the whole effort.  I experienced no discomfort in my upper thigh, groin area or abdomen.  I have been taking ibuprofen three times a day for the last two days and I plan on continuing for a few more days. This is intended to treat inflammation in the muscles that I believe is causing my problems. It is my hypothesis that the exercises, both leg and core, I have been doing for the last few months have exerted unsustainable stress on the muscles in the area of my recent (3 years ago) hernia surgery.  I hope I am right.            That is the current state of my training.   Regular posts and stats resume tomorrow.