January 1st, Wednesday

Even though I was bundled up pretty well today, the first mile seemed very cold. (My mind is already in St. Augustine.)  Eventually I  was loose and watm and begin running some pickups. I was very happy to have accomplished 4 miles in about 48 minutes with 12 speed segments along the way. The segments were alternating 100 and 200 meters, mostly under 8 minutes per mile pace.  I actually felt quite  exhilarated in  the end and only stopped out of an abundance of caution. Not a bad day….

December 28 & 30, Saturday & Monday

Unpleasant weather contributing to reduced motivation.  The last two workouts were at the clubhouse.  Saturday I did 25 minutes on the elliptical and 15 minutes of upper body weights.  Today, Monday, I did 50 minutes in the pool running and swimming .  That was a good amount of aerobic and anaerobic work with no impact.

December 28, Saturday

25 on elliptical machine and 15 upper body weights and off to the annual O’Rourke Christmas party at Maureen’s house.

December 27, Friday

A pretty uneventful 4 miles on the cinder track today in 47 minutes.  Legs started out heavy and tight but felt better after two miles with a few pick ups in the middle.  Final mile in 10:06.  Respectable….

Stats-

Weight is still at 150 pounds.

Sleep is good at 9+ hours.

No foot issues.

Diet is 8/9, not bad  for the holidays so far.

 Need to get to weigt room tomorrow.

December 25, Wednesday

Eat your heart out, Dave Wottle.

Two runs today totaling 5.5 miles.

It was a lovely Christmas morning with Kristen, Robert,  Kalyn and Gracie the pup after a jolly and delicious Festival of the Fishes with the Willie O’Rourkes on Christmas Eve.  We enjoyed a leisurely brunch  followed by an exciting Christmas present opening session. The kids went way overboard  on The ‘Rents this year.  The picture above shows me exhibiting my new running gear, Ciele  hat and UnderArmour running pants and  JackRabbit socks.

I went out late in the day with my new gear to run on the cinder track. Got in 3 solid miles before it got too dark. I returned home pretty content with the work only to find that Kristen was getting ready to go out for a run of her own. I decided to join her and we put in another 2.6 miles in about half an hour around the Four Seasons neighborhood. It was a very pleasant run with Kristen, something we have not had the opportunity to do in quite a while; an unexpected Christmas present!

No changes in stats.

December 23, Monday,

On a mild Monday afternoon under 50° sunshine, I took the opportunity to get to the cinder track early. The session turned into an interesting workout.  First, a .6 mile  warm up and stretch.  Then I received a call from Rich Refi that came in on my Bluetooth earpiece.  We chatted about running and the Giants as I ran a comfortable 2.8 miles. Then the phone died.  Next I stripped down and ran some fast stuff  with my fully dilated muscles.

–  1 x 200m @ 1:06

 – then 5 X 400m @ 4:07,  3:57,  3:50,  3:55,  &  3:48. ( Final 4 at under 8:00 pace!)  + 800m jog

Total of 5.76 miles in 82 minutes.

Happy with solid and consistent  stats.

December 21, Saturday

Thought provoking quote from Minna Thomas Antrim a pretty wise lady from the 19th century.

“Three failures denote uncommon strength. A weakling has not enough grit to fail thrice.”

Take heed intrepid runners.

On a cold late afternoon on the shortest day of the year I ran 3 plus miles on the cinders. It was hard getting started because the air was bitter  and I had to return to my car for additional bundling.  So, mile one was over 15 minutes.  As I heated up I shed some of my layers and began running speed segments, 2 per lap.  Accomplished 10 speed segments averaging between 8 and 9 minutes per mile for each segment. Continued past my 3-mile goal for a few strides thinking of extending the workout until I noticed that the back straightaway was pitch-black, stopped at 3.38 in 40.39.  Adequate…..

Good stats

December 16, Monday

Today was an easy 4.25  miles in the cold (34*) @ FSML roads. I stayed totally bundled throughout the 53:38 run.  It was more than I expected, 9.25 miles in 2 days.  On the wise advise of my friend, Rich Refi, tomorrow will be a non-impact day in the weight room and the pool.

STEADY STATS

December  15,  Sunday

Strong work day after 2 recovery days.  Chill 45*, windy afternoon on the cinder track. After a 13:50 warm-up mile, I ran 4 miles in 43:38 with 28 SS of 1 minute with a 30 second walk.  57:28 is fastest 5 miles in recent memory.  Pretty used up at end and HR was 150BPM.  Chocolate milk, chilli and veggie salad to regenerate  and build mitochondria!!!

Good stats with weight at 149lb after run and Diet at 10.

December 12, Thursday

MOONSTRUCK!

“You never know what can happen during a jog around the block or on a 5-mile run.”                Florence Griffith Joyner

Bundled up on a chilly evening as light faded and the full moon took its place in the sky, I headed out for a recovery type run.  The legs was still heavy and sore from Tuesday’s demanding workout. Once again as time and  the miles passed my body reacted positively and I was able to sustain and pick up the pace. In the end what I anticipated to be about a 30 minute run turned into a 61:18 run and covered a full five miles. That is the fastest 5 mile I’ve run this fall.  Positive!

Stats-

Sleep =  8/9 hours steady

Diet = 10

a.m. HB = 54 bpm

HB at end of run =  138 bpm

Weight  = 150lb

Foot indexes = 1/2