April 8th,   Friday     7:30 p.m.

A bright, sunny, very windy afternoon.

Bathing in the shine of yesterday’s happy workout,  I took a very relaxed day today.  ?   Arlene and I traveled to the Horse Track . We walked a mile and a half together, and then I jogged a mile and a half.   Had no watch on the workout today;  just a few miles in motion.  I did all the proper pre and post procedures to be proactive.  I am not trying for alliteration but it is fun.

I even failed to take my morning heart rate.  Slacking! ?

Stats-

I-Mad     2.5   Better!

Weight  –    #152.2

Workout –  Covered 3 slow miles. That’s all!

April 7th,  Thursday      10 p.m.

What a wonderful, exhilarating run today!

The weather was very pleasant, about 50 degrees, bright blue sky, high clouds and warm sunshine.

Well, after yesterday’s blog I took a 2 hour nap from 5 p.m. to 7 p.m. . Then ate a very light  dinner and got into  bed by midnight.  Remarkably,  I slept through the night till about 9 a.m. turned over 3x, and finally I awoke  for good at 10:30 a.m.  By my math that’s 12.5 hours of sleep in the last 24 hours!  I think my body was telling me something yesterday.  So today about 4 p.m.,  after heating up for a long time and doing all the necessary pre run stuff,  I headed out for the friendly  cinders at the Horse Track.   With trepidation I walked a half mile and jogged a half-mile before removing my sweats.   My legs were springy, my Achilles was quiet and my breathing was very comfortable.  My goal became  to do 3 of those CQ miles  if possible.  I felt better with each mile and finished 4 miles  in 41:20.  

On the back straightaway of this half mile track there is about a  200 meter stretch. Today there was a crisp wind blowing down that straight away.  I struggled into that wind for the first two miles,  but then began to feel exhilarated and started to surge  into the wind each lap.   ( PROBABLY  GETTING CLOSE TO THE  PIZ )  On each of the last four laps I crushed the wind for 200 meters.   Along the way Bob Seger’s song came into my head;

“Well I’m older now and still

  Running Against the Wind“

You see, I wasn’t trying to make any kind of a statement or prove any point today . I think I just reveled in the idea of  getting a little harder by beating the wind.    I left those cinders with a wide smile today.

This was one of those days that makes + 70 running total Joy!

Stats-

a.m  HR- 53 BPM

I-Mad-  2.5  After really long sleep.  Better!

Weight –  #153

Sleep –  12.5 hrs  Really!

Workout-  Covered 5 miles,  1 mile warm-up  + 4 miles  in 41:20, with surges  x 4 @ 200 m  &   400 jog    

April 6, Wednesday

Today was 45* and sunny with a slight breeze.

Headed out with lots of layers of clothing for a road run.  Did all PPP.  (Proper Pre Procedures   – Heat, compression sleves, walk and jog with sweats on.)  Continued to cover 3 miles in 40 minutes.   Legs were heavy all the way.  Never got into a steady, smooth stride.  Thighs felt like weights.  Calves tight,  Achilles tendon not bad unless I tried to pick up pace.  Struggled and felt exhausted at end.  Not a pleasant experience.

Looking for explanation, I come up with the following possibilities;

1-  16 surges two days ago on track    DOMS ?

2- Too cold  ?

3- First run on macadam road in a while  ?

4- First swim and Whirlpool  in months  ?

5- Arl says overtraining to satisfy  new blog.  .?

6- Less than adequate sleep last 2 nights

7- ?NO beer for 2 days   Probably the cause of poor sleep.?

(Definitely time for a beer  blog.)

8- Not on the beach in St. Augustine ?any more. ??!!

So many reasons, I am surprised that I even got up today!

Oh well,  ice,  chocolate milk and rest for a better day tomorrow.

Stats-

a.m. HR  – 54 BPM   Steady

Weight –  #153.5   Steady

I-Mad =  3.5  Slight improvement

Sleep –  6 hrs   – Not enough

April 5th,  Tuesday,    11 p.m.

I spent this cold and windy afternoon at a Jackson Liberty boys track and field meet.  During the meet I managed to get in about 2 miles of work on the track. It didn’t feel like enough work.  So when I got home decided to go to our clubhouse to swim.  I did get in 20 minutes lap swimming and a 15 minute whirlpool.  My body has missed its time in the whirlpool while I was away.  This essentially amounts to a day of rest.   I will have to get back on the road tomorrow.

Comments   –  Thank you to everyone who has commented.  

I have had some very thoughtful communications from fends and  former athletes on a few previous posts.  I do appreciate the comments very much and encourage anyone who is reading  to make a comment even if it’s just to say, “Hello.

Self coaching reminder-

Two things  have had a positive effect  for me on sore muscles and joints. The first is to heat the affected area for 15 minutes prior to setting out on a workout,  and the second is to walk slowly and then more quickly for the first 10 minutes.   The result has been much more comfortable runs even though  the total workout time in minutes is longer.  I am speaking from the point of view of someone who has the time,  first to heat and 2nd to walk before a workout.  We are + 70 runners.

Stats-

a.m. HR @ 54BPM

weight    –  153#

I-Mad  –  4.5   Still sore.    I am  hoping  the day off and Whirlpool will have a positive effect.

Workout –   2 miles on track & grass + 20 minutes of laps in pool +15 minute whirlpool

April 4th , Monday,  8 p.m.

55 degrees and light rain and a steady wind about 8 to 10 miles during workout.

I ran today’s workout on the track at Jackson Liberty High School.  I had not been on a rubber track since December because the high schools in Florida would not allow community residents to run on the high school track. The rubberized surface felt like an old friend as I did my one-mile warm-up.   My body was still a little sore and tired today, but I pushed through managing to complete  4 miles on the track.   I never took my sweats off this day because the weather seemed too  raw.  I had prepared with heat,  my lower leg compression sleeves and plenty of layers clothing.  The soft surface provided the courage I needed to push through. The second and third miles consisted of running  two 100 meter pickups each lap for 8 laps.   I began with very easy pickups but was able to increase the intensity for the last 7 or 8.   My sore left Achilles tendon was speaking to me throughout but not very loudly. Including 16 surges is a nice effort on this rainy day.   Completed the workout with a steady one mile cool down.  It can be logged as a successful workout!

I concluded post-workout ritual with chocolate milk,  ice on lower legs and my green tea &  tart cherry cocktail.   Just finished a mighty vegetable salad of lettuce,  tomato, onions,  cucumbers and peppers.   Very delicious!.

Gentle reader may notice the absence of references to time today.  That is because my Garmin wrist watch charger remains in Florida and my  watch is out of power.  It has been found and I anticipate receiving it in the mail in a few days.  I am also posting my Vital Statistics at the end of the block today on the recommendation my wife, Arlene.

In a separate post today I have published Coach Rich Refi’s self coaching document in which he lists  suggestions for committed runners to follow in order to maximize their training.  Rich  distributes this to all of his athletes annually. He has given me permission to publish it on this blog.  Check it out and print it .  It has helped me to keep focused.  It is on my bathroom mirror.

Weight  154#

AM HR  54   –  Back to normal

I-Mad  @  4+   Still too elevated                     Still monitoring the effects of relaxed shoelaces.   So far I am pleased with the outcome.

Total workout   –  4 miles with 16 moderate 100m surges

Be careful in the snow tomorrow brave  runners.

Coach Rich Refi of Hillsborough High School has graciously agreed to allow me to publish on this blog his self coaching checklist.  This checklist contains a series of items that the committed runner can keep track of daily to be sure that his body is being prepared for Peak Performance.  Coach Refi has been a distance coach for over 20 years, ,and I regard him as one of the top distance coaches in the state of New Jersey.  His girls cross country teams have been at the top of the state’s performers consistently for the last 10 years.  This document contains the collected wisdom of many years of successful coaching experience. I believe this checklist can be helpful to any distance runner from teenage to + 70.

I was very happy to reconnect this afternoon with the Liberty High School distance coaches and athletes.  I had a very enjoyable time during the previous cross country season with these gentlemen and these fine young men.  I look forward to spending some time with the team this spring and volunteering once again in the fall.  In speaking with these young men today the subject of Coach Refi’s checklist came up, and told them I would publish it on my blog.   So, thank you coach Refi and here it is!

It would be an excellent idea for any Committed  Runner to print and post this document in his or her home, bedroom or locker.

⊙☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆
Coach Refi ‘s  Self Coaching Reminder Checklist     90–95% of my day

Am I keeping my running log updated daily?

Did I sleep enough last night? 8-9 hours? How hard was it to wake up?     *Sleep deficit can result in a 10% loss in performance.

Did I take my morning heart rate for 60 seconds today and record it  ?

Did I eat a good breakfast or grab something as I was running out the door?

Did I eat 3 square meals + 2-3 snacks? ~

Where did my protein and iron come from?~ How many servings of fruits and veggies did I eat? 7-9?

A banana a day keeps the cramps away!

~Am I really taking in enough healthycalories everyday to fuel my training?

Am I drinking enough water every day?  ~Minimum of 1/2 body weight in ounces + more for training.~128 lb. athlete needs to drink more than 1/2 gallon per day.~Intake should be consistent all day (3-4 oz. every 30 minutes).~Should drink a glass of water 2-3 hours before going to bed.

~Am I rarely thirsty and is my urine light yellow?   *A 1% loss in hydration can result in a 10% loss in performance.

Did I drink chocolate milk and water right after my run?~What about a small protein and carb snack within 30 minutes?

Am I being proactive about preventing injuries?~Did I roll out?~Did I rope stretch and/or static stretch after my workout?~Did I take an ice bath?          ~Am I icing after runs whether sore or not?~

Am I rotating my shoes each day?

Am I thinking positively?~

Did I look at my goal today?~Do I carry a written goal with me?~

How often do I perform positive mental rehearsal?*

The best feeling is taking the starting line knowing I am well prepared.

I AM READY TO RUN FAST! 

_________________________
-I will only personally add the following.   Always , everyday,  bring your sweatpants and sweatshirt to practice to warm up.  This should not be an option. Your muscles love to be warm help them out!

April 3rd Sunday 5:30 p.m.

It is a bright,  sunny,  Blue Sky,  very windy,  38 degree day.                           Welcome to April in New Jersey!

AM HR at 58BPM –  still a little high

I-Mad   =  4   after a long sleep

Weight =   154#

Today I walked briskly for 1 hour covering 3.25 miles.  My body was pretty sore all over when I woke this morning.   Neck, shoulders, upper back, lower back, butt, hips, all tight and achey.  I am thinking delayed onset road fatigue is the only answer.  (DORF) ?  Ha,Ha!  I will not try to coin that phrase,  but I think that is what I’m feeling today.  So I arose had coffee and some cookies and went back to bed until 1:30pm.   Determined to get out of the house for some form of exercise,  I slowly dressed knowing I wasn’t going to be running.  It turned out to be a quite enjoyable  60 minute walk around the neighborhood.  Tomorrow back to training.

Tomorrow I’m planning to visit the Jackson Liberty track practice after school to reunite with the distance team down there.  That will also give me an opportunity to do a little bit of interval work on that track.  It has been quite a while.

Happy training!

April 2nd,   Saturday     Continue reading Jersey Reboot – Comfortably Quality Miles →

Wednesday, March 30th              A stunningly beautiful spring day!

Covered 5.65 miles on the beach today in 80 minutes.  Lots of walking and slow running.  Did all the proper pre and post procedures.

AM heart rate was 57 BPM  -seems to be somewhat elevated.   I am not altogether confident of my counting procedure.   Counting for 60 seconds  is rather new to me .  For years  I used the 10-second count  with the multiple of 6 to get the full minute heart rate.    Focusing and Counting  for 60 seconds may be too much stress on this 73 year old brain.       I do not feel overtired.

Weight today  152 pounds after workout

I-Mad  Index  today 3.0    A little better

The goal today was to run relaxed, comfortable and enjoy the beach for the last time.   The beach was flat and solid and sunny with a Northeast wind very steady at about 15 mph.   I was determined to etch the scene on my brain and bank the sunshine  in my core.  I made no attempt at speed or pickups or surges.

However, as I was running along very comfortably and mentally blogging about my college running experiences once again,  I inadvertently picked up the pace until in the last mile I was running below 9 minutes.  This is a practice I can not recommend enough to anyone who might have it in mind to start running or walking or bike-riding for that matter to help traverse the minutes and miles that are needed to make those efforts worthwhile.   It does not have to be about your training.  Write the first chapters of that book you have always wanted to complete.   It can be on any subject in which you are an expert or thoroughly interested.   It could be fishing , parenting , woodworking , coaching,  teaching , or just a novel about your life or any other subject.   I seem to have stumbled upon a way to stay healthy and active while at the same time writing about the things that have always fascinated me and defined many segments of my life.   I am currently reading Garrison Keillor’s first book about Lake Wobegon.   I have always been captivated  by his style of storytelling.   As I read his prose I can picture him weaving those tales about those extraordinary , ordinary people of Lake Wobegon in his mind as he walked or jogged or rode his bike.    Just my image, no basis in  fact.

So, today we pack the car and return into Old Town for a final dinner before we head North in the morning.

Next next two days will be on the road blogging.

PS-  Ran with loose laces again today with minimal Achilles discomfort.

March 29th Tuesday 6 p.m           Today was a hot, cloudy and humid day.  Ran five and a half miles on the beach.

Today’s weight -151 after running

I- MED 3.5 this morning   No change

Morning heart rate 56 BPM   –  okay

Set as a goal today to run some pickups in the middle of my run. It has been a while since I did any speed work.   So I heated,  put on my compression sleeves and set out to the beach.   Warm-up consisted of 23 minutes of walk and mostly light jog with sweats on.  The beach was very nice today with a pretty solid wind out of the Northeast.   After warm-up I stripped and headed South with the wind at my back planning to display some speed pickups with the wind helping me out.   Went South for 2 miles doing pickups, 75 strides with 40 at 5K pace , 20 at mile pace +  15 at Sprint space. This was a workout I had read about and tried with the Jackson Liberty cross country boys this fall. They seem to like it and it seemed to have a positive effect on their performance.  I like it!  Turned around at 2 miles and headed back into the wind.  I tried to do pickups at 8 minute pace going back. With my brain blogging ,  I managed to run more pickups than I expected at faster pace than I had hoped.   During the run I had some Achilles discomfort and had to focus on proper foot strike throughout.  But at the 2-mile mark I entered that dangerous zone  I spoke about in the last post.  This I am calling the Perceived Invulnerable Zone or PIZ.   In this Zone the runner feels as though nothing can stop him.  There is no pain and therefore,  the runner concludes there is no danger.   However, it has become my belief  that this is the most dangerous time for injuries to occur.  So, I recommend that the plus70runner  be particularly  aware and careful in the PIZ.

I managed to complete 14 pickups today with paces ranging from 6 minutes  to 8 minutes per mile . That is the most surges I have ever done.  I finished the run at 120 BPM heart rate.  That is not very high as I have finished runs much higher than that in the past.  I consider that an indication of improving aerobic strength.   One note that I failed to mention in  the previous blog concerning that 7 mile run.   In an effort to alleviate the discomfort in my achilles I loosened my shoelaces considerably during that run.   I tend to lace them up pretty tight.   But on Sunday I ran with my shoes a little bit loose.  I was happy with the effect on my achilles tendon,  but I don’t know if it is related.  Today I did the same thing with very loose laces and once again had minimal Achilles discomfort.   I don’t know if this is cause effect or simply  coincidence,  but I’m going to continue this practice and try to monitor the results.  After workout today I just had my chocolate milk, ice  and my cocktail ,  and we are getting ready to go to swing dancing tonight.  I consider this to be a very positive and successful workout,  but I have a feeling that I am going to be experiencing delayed onset muscle pain by Thursday.  DOMS  is the abbreviation for that condition, especially prevalent in older folks,  that muscle soreness occurs 48 to 72 hours after exercise rather than in the first 24 hours.   By Thursday morning we will  be on the road .  I expect that on Thursday and Friday I will get  very little running done because we will be driving home to Jackson, New Jersey.   I hope I can get into the pool in New Durham where we plan to spend Thursday night. Either way I will probably wind up with two days off the roads and give my tired legs a good rest.   I will try to complete some positive miles tomorrow, Wednesday,  as we pack to head on the road.

I’m very happy with the outcome of this two-month stay in St. Augustine this winter.  I got started on this blog and I believe that my running and training has stepped up a level as a result.