July 28th,  Thursday,  4:00p.m.

Better-than-expected……..!

Yesterday I took off completely because my body seemed kind of burned out. I guess that 3 x 1 mile andon a  really hot evening on Tuesday took more out of me than I expected. Plus I did do 7 times 100 meters for the first time in over 2 months.  So I took the day off.  Today I was anxious to get out for a legitimate run but the weather was just too overbearing.  So a little depressed, I set out to our local Fitness room to see what I could get done. It turned out that I got more done than I anticipated. I started out easy with some core work and upper-body machines. I did some stretching and some warm up exercises with anticipation of getting on the treadmill for a while. But first I went on the elliptical machine for 15 minutes just to see if I found that any more interesting than I did in the past. That was okay. Then I thought I’d go on the treadmill for 10 to 20 minutes to complete an hour’s worth of work. But it turns out the Mets game was on, and I started watching it while I was running 11 minute pace.  It turned out I did 40 minutes on the treadmill, more than I’d ever done before I think. I had a nice, long, hot shower and a walk home, and my body feels pretty damn good right now.

Stats –

All my stats were good today. I got 9 hours sleep. My Achilles was not sore at all this morning. Heart rate was normal and my weight was a very nice @ 152#.

Workout – 100 mins.   Core & upper body for 40 mins + 15 mins. elliptical  +  40 mins. Treadmill

July 26,  Tuesday, 10:00 p.m.

It was still 90* at 7:p.m. as l arrived at the Liberty cross country practice.  After some trepidations,  I decided to try the 3  one mile repeats with the new guys on the team.  We only averaged 12 :00 per mile, but it seemed serious to me.  I finished with 7 x 100m with the boys.   My clothes were soaking wet and I felt pretty drained as I drove home.  Makes the thought of a 5k time trial on Thursday in the heat  a little scary.   Still TBA.

STATS –

I-MAD –  0

a.m. HR- 54BPM

SLEEP – Broken, hot, 6 hours

Weight- 152#

Workout – 3 x 1 mile @ 12:00  +  7 × 100m

July 25th, Monday,  8:00 p.m.

Two classic Renditions of this song by two of the greats. Take a listen while the clouds crash and the lightning flashes and tell me which one you love the most.

https://youtu.be/ezGHapF8-lY

On one of the hottest days I can remember (It was 104 Real Feel in Jackson  at 2 o’clock.)  I drove between the lightning bursts to the CentraState fitness center for an indoor workout.  Starting with 20 minutes on the Zero Runner,  I continued to work on upper body and core exercises for a total of 50 minutes.  One of my goals was to swim in the salt water pool, but the lightning storm forced that facility to be closed.  Still, some solid work on a tough day.

I will be meeting with the Jackson team tomorrow evening, and I may be joining them for a 5K time trial on Thursday in Wall Township. That is yet to be determined depending upon a number factors, including if I chicken out or not.

Stats –

I-Mad – 0

A.m.HR – 52BPM

WEIGHT – 153#

SLEEP – 10.5 hours

Workout – 50

July 24th, Sunday,   3:00 p.m

??”You make a grown man cry.”???

Can’t get the song to play, but you know the music and lyrics by heart.  Lol

I woke up this morning about 7:30 feeling pretty banged up. Forced myself to stay in bed till almost 10:00a.m. trying to sleep off some of the aches and pains throughout my body. It didn’t work.  So, I got up and had some coffee, started moving around a little bit. Finally I decided the only answer was to go to the fitness center and beat the aches and pains out of my body.  That worked!  I lifted and did core work and ran for 20 minutes to complete an hour in the training room. Then I sat in the outdoor whirlpool for 20 minutes to revitalize. I arrived home invigorated, in time to watch the Mets shut out the Marlins.

Cooking veggies on the grill as I write.      Brown rice on the stove.

I just needed to stop whining and get ‘started up’.

Stats –

I-Mad – 0

A.m.HR – 52BPM

WEIGHT – 153#

SLEEP – 9 hours

Workout – 65 minutes  in the gym + 20 minutes in whirlpool

 July 23rd, Saturday at 2:00 p.m.

Ran 4 miles in 52 minutes at Clayton Park this morning along tree-shaded trails that were quite hilly in spots to my surprise.  These were new trails  in a section of the park I had not visited previously.  I have been avoiding hills lately because of my Achilles and plantar fascia issues.  My lower legs seem to have survived the experience aided by some ice and foam rolling.  The Liberty boys dropped me in the first 400 meters.  So I ran most of it by myself along the pristine Monmouth County trails.  I did, however, pass a few mountain bikers and equestrians on the way.  Finished up with some core work along with the Liberty boys.  My towel was voted the cutest!

I had planned to try for a full 60 minutes today but my heart rate was getting up around 160 BPM and the weather was getting warmer, so I backed off. I didn’t want the local headlines to read that equestrians found an old guy  along the trails of Clayton Park early this morning.  Better safe than sorry for the + 70 Runner!

Weight was back to 152.5# this morning and 151# after the run. Yay!

Stats-

I-Mad – 0

a. m. HR – 54 BPM

Weight – 152#

Sleep – 6 hrs    Time for a nap.

Workout – 4 miles in 52 mins with hills and 5 pickups

July 22nd, Friday, 8:00 p.m?

Today is a rest day in preparation for running with the Liberty cross country team tomorrow morning.   I am getting all my gear ready  for a 7 a.m. wake up tomorrow morning . I can not keep up with those guys, but I can warm up with them and then do my workout.  Saturday’s practice is at Clayton Park in Upper Freehold,  a part of the impressive Monmouth County Park System.  There are many trails and open fields within the park.  Last year I actually got lost doing a workout there with the team.  I will have to be more careful this time.

Tomorrow’s goal for me  is to stay in motion for 1 hour. I have no pace in mind but probably will be unable to resist the temptation to do a few pickups along the way.  Somewhere between 20 and 30 minutes in motion my body seems to get energized and the urge to accelerate  is usually irresistible.  I have come to believe that my 7 week layoff did not have a very damaging effect on my speed or strength because I did continue to do regular exercise. However, it is going to take some time to rebuild my aerobic strength to where it was two months ago.

Last fall at Clayton Park the team did one of my recommended 30 – 20 -10 workouts. There is a 800m open field with rolling hills that is perfect for a controlled workout.  I think it’s a little early in the season for it, but I hope we will be back when the season opens to complete it.

Stats – Steady except weight   @ 155#  ——- Too much beer or chocolate?!

July 21st ,  Thursday,   7:00 p.m.

Heading out to play cards and need a shower before 7 30.  Wanted to fill in today’s workout. I was surprised to get in 3.83 miles around 4 o’clock because of the heat. I did manage to find a very nice 400 meter stretch in our neighborhood that is totally shaded by very nice trees. So I ran out to this spot in did pickups. Each pickup was about thirty seconds or a hundred strides. I am becoming very comfortable with my new Footwear. It feels strong and stable. That effort exceeded my expectations on this hot summer day.

Got to go..        Happy running and be safe in this heat!

Stats –  Steady and stable

July 20th, Wednesday, 10:00 p.m.

Today was a beautiful day for a  40 minute recovery frolic in the pool.  I was surprisingly the only person in our huge outdoor pool facility at 2 o’clock today.  I swam and ran alternately for 40 minutes with minimal effort and maximum range of motion. That was exactly what I needed as my body ached in almost every sector when I awoke this morning.  I returned home pleasantly tired. Then Arlene and I set out to Avon to spend  two pleasant early evening  hours on the beach.  A perfect end to a classic summer day…….

Stats –

I-Mad -0

A.m.HR – 55BPM

Sleep – 10 glorious hours

Weight – 154.5 #     Inexplicably high this morning

Workout – 40 minutes of motion in pool

??  “Time keeps slipping, slipping, slipping into the future.”   Steve Miller Band,   Fly like  an Eagle

July 19th, Tuesday,  Midnight

It is amazing to me how the time truly does slip away.  I just returned home from the first Liberty High School cross-country practice.  I got a call from my friend Rich Refi, and in the course of our conversation he reprimanded me for not posting for the last 3 days.  I said,  That’s impossible,  I’ve never let 3 days pass without posting.”   Well he said, ” I’m looking at your blog right now and you haven’t posted since the 16th and today is the 19th and its already 11:15 at night.”   I couldn’t believe it.  So I went back and checked: he is correct. This would have been the third day in a row that I did not post. Now, I know to the casual reader of this blog missing a day or two is meaningless.  But to me it is important that I am consistent.  And apparently it is to Rich also,  for which I am thankful.  The astonishing thing to me is how quickly it can get away.  When I started writing this blog I stated that it was essentially for me to keep track of my training as a log.  I felt it was very important for  me that I had a record of what I was doing to get back into shape, and that maybe some + 70 Runners would be interested in my progress.  This has turned out to be most consistent, most detailed and in many ways the best log that I have ever kept.  So I don’t want that to slip away.  The experience of this blog, allowing me to reconnect with old friends, former runners and new friends,  is one of the most exciting things I’ve done since my retirement from teaching.   It has kept my training on track and honest while allowing me to share my experiences with anyone willing to read.  I look forward to both each day.  So for the faithful readers here is the catch up.

After my very exciting run on Saturday I decided to take a day off to recover.  That was definitely the hardest run I had done in 2 months.  Since I had done nothing, I felt embarrassed to write anything, I thought it would be boring.  That was Sunday.  On Monday I did a rather banal run on the cinders down at the half mile Horse Track. I ran 3 miles in the course of which I added 8 x pickups of 100 strides. These pickups were not very fast, but they got better as time went on. I think the last three or four were good form and with some quickness.  Again, not very exciting.  I guess I will just have to remember that sometimes I’m writing and posting just for me. This is a case of heading my own sermons to the athletes that I coach . I hope some of them are reading this.   Anyhow, today I spent an hour and 15 minutes in the weight room doing core work and upper body work and stretching. Then tonight at Cross Country practice I ran another 20 minutes. Once again it took a while for my legs to feel loose and comfortable, but I did get in a mile and a half.  So that’s the catch up.  I think I’m getting a  stronger.

Once again I would like to thank everyone who reads and anyone who has a comment. I always enjoy.

Happy summer training!  Don’t let it slip away.

Stats-

I-Mad – 0

a.m.HR – 54BPM

Weight – 152#

Sleep – 9 hours

Workout  today  – 75 minutes core & upper body + 20 minutes run

Previous day – 3 miles with 8 x 100 strides pickups on cinders

Previous day – Rest & stretch & core at home

June 16th, Saturday, Later that night

Got a minute?  Let me tell you about this workout.

So the storm passed and around 7:45.  I set out to do a workout.  Since dusk was fast approaching on this overcast evening, I decided to try the 30 minute workout recommended by Richard Winett of Ageless Athlete of whom I spoke last week. His workout requires 8 minutes warm up, 5 minutes of strenuous effort, 12 minute recovery run and 5 minute cool down. That sounded interesting ,so I thought I’d give it a shot.

I geared up with all my hi-tech foot protective equipment ie;  Asicis Gel Kayano 22, Dynamic Duomax FluidRide trainers ($140), Spenco Polysorb insoles ($30), Plantar Fascia support Compression Socks ($25).  That’s over $200 in foot fortification.  I will admit that I felt cushioned and supported throughout.

Now back to the workout itself.  I ran the first eight minutes at 12:00 pace. Then I ran 5 minutes at about 8:14 pace, pretty quick. Then I began the 12-minute follow up run and continued at about 11:00 pace and started to get excited about how well I felt. So I continued running past the 12 minutes called for in the segment and pushed it until the 5K mark. That turned out to be 29:11 which was very exciting. In the process it got dark, and I was looking at my watch so much that I ran past my turn for home and had to run the longer Loop. So after 30 minutes I walked a little and jogged in the last half-mile for a total of 37 minutes in motion.  A positive effort!

Stats – Steady and sound