January 1 to January 18, 2023

HAPPY NEW YEAR!

1/1 –  2.3 miles in 26.52 with 8 SS

1/2 – 35 MINUTES in pool

1/3 and 4 – REST

1/5 – 4 X 800m on cinders.

1/6 –  Rest

1/7 – 4.5 Miles on Jackson roads in 58:52

1/8 – 2.5 miles on the cinders in 26 minutes

1/9 – Rest

1/10 – 50 Minutes of activity at the club pool and exercise room

1/11 – 2.4 Miles at Turkey Swamp Park in 29:00

1/12 and 1/13 – Rest

1/14 – 4 miles with 12 speed segments on the cinders in 48 minutes

1/15 – Mixed 2 miles.  Not much

1/16 – Rest

1/17 – 4 x 1000m, all under 5:50 on cinders. A total of 4.37 miles in 1 hour.  Good day!

1/18

Major takeaways of this 18 day segment starting of the new year are;

Legs are sore for longer periods after significant workouts. Thus, a noticeable increase in rest days.

After adequate rest I feel really strong during workouts. Who knew?🤔

I am not very fond of cold weather.  So, I am longing for the beautiful beaches of Saint Augustine.😎

All stats are consistent and body parts are sound despite winter and need for extended recovery time. 🙂

December 23rd to 30th

12/23- three miles in 36:44 with 12 speed segments

12/24 to 12/27- hiding from the cold and celebrating with family 🙂  🙂

12/28- back in the groove, 3 miles on the Jackson roads with 10 speed segments

12/29- two quick miles on the Cinders in 24 minutes

12/30- a good one hour of work on the Cinders today- 1000m warm up and stretch- plus 11 speed segments of 100m to 250m progressively faster and longer (walk and job recovery- plus1200m cool down- total of 52 minutes in motion and 4 miles

Stats and legs are good, but I did gain a few pounds with all the celebrating 🙁

December21, Happy Winter 😎

On a crisp 29* afternoon I set out on the. Jackson roads. wondering if my legs were recovered from my recent 800m workout. It took a while, but I eventually got going and ran 5 progressive miles in 65 minutes. My right quad was complaining for the first three miles. The run finished on a positive note.

November 30 to December 3

November 30-  45 minutes in pool ; 20 swim and 25 run

 December 1-  Rest

December 2- 2.2 miles in 27 minutes  in the FSML roads, cold and rainy and tired legs

December 3-

When the rain finally subsided today, I went over to the cinder track for an “After Rain Run”.  I have always found these moments to be the most exhilarating. It had been raining for probably six or seven hours. The air was fresh and clear. The temperature hovered around 45°. The cinder track surface was forgiving but not soft or mushy.  I very quickly decided that this was going to be a meaningful run. I pushed on for 5 miles  in 62 minutes with 18 speed segments and relished every moment along  the way.  When I checked the stats on my computer after the run, I noted that as the time per mile got faster along the way my heart rate got lower simultaneously.  I conclude from that data that my aerobic fitness is improving.  But most of all I am thankful that at age 79 I can experience such a wonderful moment on a Saturday afternoon in December.

Stats –

Weight  – 144lbs

Sleep – 10 average

HR – 54

Diet – 9

Legs and feet are without any issues.

November 21st to 29th

21st- Rest

22nd- 30 minutes in pool, run and swim

23rd-  2.5 miles in 31:45  with 2 x 120m SS

24th- Thanksgiving: eat and drink and “March of the Wooden So1ldiers” and football

25th- 60 varied minutes at club; bike, elliptical, treadmill, pool run and swim + whirlpool  🙂

26th- Rest

27th- 2.1 at FSML in 24:40

28th- 1.5 on cinders with 8 x 100m SS

29th- Rest tight legs

Stats are solid and steady.

November 12th to 20th

” Motivation is a skill. It can be learned and practiced.”      Amby  Burfoot

Looking back at my calendar over the last 9 days, I was surprised and pleased to note that I got some work done on seven of those days.

Starting on Saturday the 12th I ran 3.6 miles in 54 minutes on Jackson roads.

On Sunday I ran 2.4 miles in 30 minutes on Jackson roads.

On Monday I ran 4 miles in 46 minutes on the Jackson roads.

On Tuesday I was tired and rested.

On Wednesday I ran  2+ miles and included four times 100m Speed segments.

On Thursday as the weather turned cold I ran 40 minutes on the treadmill.

On Friday I did a lot of walking but no running.

On Saturday I ran and swam in the pool for 30 minutes and then had a hot whirlpool.

On a cold, blustery Sunday I ran 3.3 miles on the Jackson roads in  43 minutes.

Stats are holding up well.

Six races in six weeks concluding with an 8K has taken its toll. Show a week of R and R is in order. I will need to set some new racing goals for the winter and make a plan to be ready for the Senior Nationals by the time we get to July.

Ran the 8K race very comfortably today and had a surprisingly good time of 52:35. 10:31 Average per mile. The goal was only to finish. So, I never pushed the pace at any point during the race. No negative affects on the body yet. But we will find out more tomorrow I’m sure.

November 5, Saturday

Excited and anxious about competing with Shore AC tomorrow in New Brunswick at the New Jersey state championship 8k. Have been walking for three days. Hopefully, legs will be light.