March 1, Recovery

March 3,   5 x 1:00 speed segments with 1200m warm up and 6 pickups of 50 strides

February 28th, Monday

56*  The wind was blowing fiercely and relentlessly on the deserted beach from the North. I decided the best approach, after trying to run North for about half a mile, was to do some interval work with the wind at my back. So, I developed a plan to run 4 x 2 minute intervals with full recovery. I ran each interval Southward for 2 minutes at a very quick pace, about 400m. Then turned around and trudged North back to the start which took about 4 minutes.  After the fourth interval I continued running until I reached 40 minutes total.  It felt like a good day’s work under trying conditions

Good stats……

February 25, Friday

Did 30 minutes of work on a perfect beach, firm, flat and forgiving on the feet and legs.  20 minute warm-up, 7 quick strides of 60 to 70  meters with full recovery,  15 minute walk.

2 quick beach runs on Wed and Thursday, 7 miles total.

Feeling good.

February 22, TUESDAY,

A glorious 43 minute run on the beach. It was 67 degrees with a gentle breeze  from the south. I began as the sun was fading in the west  and finished the last mile in the isolated darkness. I started out in full sweats and ended up in t-shirt and shorts . I forgot my Garmin, but the last mile was comfortable, strong and very quick; easily well under 9 minute pace.

SUNDAY was 1 hour in motion with SS along the way.

MONDAY was a day of speed. The afternoon sun was too hot. So, I did a half mile warm up, ran eight times 100m pick-ups walking back (average 6:30 to 7:00 pace), then a half mile jog.

I have been working pretty hard over the last week and averaging 10 hours per night sleeping.

Stats- fortunately consistent and in good order. No issues

February 17,  Thursday

This is turning out to be the mildest winter that we have spent in St Augustine over the past decade. The weather has been consistently in the upper 60s and low 70s and is projected to be even warmer over the next 10 days.

Since the Lighthouse 5K last Saturday I have managed three runs, Monday and Tuesday and Thursday.  It took until today to feel fully recovered. After the race on Saturday I realized that I ran the first Mile in 8:24, but had not run a mile under 9 minutes for almost 4 months.  So, my legs certainly felt the effect of that lipstick in pace.  Long walks and bike rides have filled the off days. Today was my best effort on the beach under bright sunshine running 4 miles in 51:15.

I am looking for one more 5K to run before we leave Saint Augustine. My performance on Saturday was very encouraging.

Stats are strong and steady.  No leg or feet issues. 

Tuesday’s run was on a deserted beach under a full moon.  Totally exhilarating!!

The weather was perfect for running my eighth Saint Augustine lighthouse 5K. It was cloudy and 65° at post time. Mile one and two were very comfortable. Mile three got a little rough, but I finished Strong in 27:30. My watch measured

The course at 3.08.

A better than expected run in beautiful weather in Shane Augustine. First place among over 70 runners. Time was 27:30. Splits were 8:24, 8:44, 9:24 and :58. 8:56 per mile average.

February 9, Wednesday

Bike to beach 1 mile, run 3 miles in 39:25, 1 cold draft in the sun, 55*, bike home 1 mile. Bright sun, blue skies, still windy

Wednesday – long walk, cold north wind. 46*

February 4 -5-6-7,  Friday to Monday

The first Summerlike week ended on Friday with the weather once again near the 80s. Over the weekend normal St Augustine February, weather returned.

FRIDAY – 3 COMFORTABLE MILES

SATURDAY  – 6.5 MILES ON NEW BIKE, VERY WINDY AND 40’S

SUNDAY – STORMY DAY, REST

MONDAY – 3 MILES IN 36:34 + 6 X SPEED STRIGHTS IN 6:00 TO 7:00                        PACE. 48* and less wind.  Today was the strongest I                                have felt since arriving in St Augustine.                                                         5k race in 5 days! YIKES!

GOOD STATS

February  3, Thursday

Continuing to run on the beautiful beach,  I managed two solid workouts in the last three days.  On Tuesday the weather warmed into the 70s. I was overdressed, but I managed to run 3 miles finishing soaked with sweat and having wet feet from running through a river on the beach when I got trapped.   Today the temperature remained high, but the beach was cooled by a steady 15 mile an hour wind from the south.  Early in the afternoon I found  a used beach bike for $45.  So, after Alene and I had completed our daily 30-minute walk, I rode the bike to the beach and ran four miles. This time I ran in shorts and a t-shirt which was quite liberating. The most satisfying part of this run was the final mile which I completed in 10:07. Mile one was a warm up heading north with the wind at my back. Miles 2 and 3 were  buffered by the wind running south.  In the fourth by mile I was rejuvenated by the tail wind and pushed it to that faster pace.  (Final time 47:07)

Biked the half mile back home feeling pleasantly fatigued.  Tomorrow I will recover with a moderate bike ride.

I signed up for the Lighthouse 5K today.  It is much earlier this year on February 12th. Normally it is the first week of March. So I only have 10 more days to prepare. But I will do what I can do.

Stats-

Weight back down to 145lb.

Sleep steady at 9/10 per night

AM heart rate measured at 50 beats per minute today.

Diet has been good

and there are no leg or foot issues at this time.  🙂

January 30, Sunday

 Flat, Firm and Endless

It was the perfect day for the 1st run of 2022 in St. Augustine. The temperature was 56°, the sky was a deep blue and the sun was shining brightly as I started to run on my favorite beach.  It had been two years since we visited St. Augustine because of the  pandemic. I ran 3 miles in under 40 minutes after a 7 minute warm up.  I could not stop thinking throughout  of how lucky and how thankful I am to be here right now.

Arlene and I had scrambled to get out of  New Jersey before the snow that was coming. We went to bed on Thursday night around midnight with the car, finally, totally packed and ready to go. We were on the road by 5:30 AM and drove for ten hours to Florence, South Carolina to stay over for the night.  The roads were clear and the traffic was light for the whole journey.  We slept in, had a lovely breakfast and got on the road at 11:00 AM for another sunny, six hour ride to St. Augustine. We will be in our beautiful condominium til mid march.

I am totally excited for six weeks of beach walks, soaking up sunshine, serious training, good food and healthy living In the northern Florida winter where the temperature hovers in the 60’s and 70’s on a daily basis. ☀😎

I hope all my family and friends in the North stay safe.

Stat reports will resume after my body stabilizes.