December 10, Tuesday

The ciders  were a little squishy today, but easy on the legs.

First the stats,  then the stream of consciousness details

Stats-

Warm up –  leg drills, stretch under cover +  800m jog & 6 x 60m SS in light rain

Mile one – 7:57    no rain, 58*

Mile two  – w full recovery,   10:22

Mile three – w 5:00 recovery, 10:40. (raining)

Mile four – w 3:00 recovery,  9:31

Mile five –  Immediately into jog cool down

Stream of consciousness details-

This might take awhile. I kind of wrote this while I was running and now trying to remember it. I like to do this for myself so I can look back a few months or a year from now and understand what I was thinking  while doing this kind of work.

I had put a little pressure on myself after punking out on Saturday’s 5K to run a hard time trial today. I had already done a taper giving myself some time to recover my legs. I was a little surprised at how nervous I was about to whole event. After all I was the only one on the track this afternoon . I had committed to try to run 25 minutes which I didn’t really think was doable. But the plan was to shoot for an 8 minute 1st mile and, if all was in order, to continue to a 16 minute second mile even if I never got through the final 5K.  A good warm-up as noted above. Approached the starting line with excitement and trepidation. Off-

First thing I noted was at the 400 meter mark I was running at 7:20 per mile pace. Yikes!  I panicked a little but tried to retain composure and push on at a more reasonable pace. At 800 meters I was still running 7:50 pace and feeling stressed. At 1200m I was at 8:01 per mile pace and fully aware that I was not going to complete 5000m at this level.  So, I made a mid-trial decision to try to lock in that solid under 8 minute mile and call it a day. I pushed the pace for the last 400m and finished at 7:57.  I was disappointed, but took solace in the fact that I had just run the fastest mile in the last six months. I was pretty breathless as I headed over to get dressed. It was at that point I realized that it was a beautiful day, it had stopped raining, I had only run one mile and I had plenty of time to do a real workout. Plus I was committed to complete at least a 5k on the day.

The remainder of the day’s work  was done at a leisurely and comfortable pace. Each time I applied my new  “Aerobic and Leg Monitor System”, results came up ‘Without Distress.’            I was actually feeling more efficient as time went on. Finally in my forth mile, once again feeling very relaxed, I hit the 400m mark under 2:30. I remember saying to myself that, if I held that pace, I could actually break 10 minutes. I stayed very focused, gradually increased the pace and finished the mile Breezing in 9:31.  Then continued on for a mile jog pretty proud of my total workout, if not necessarily the trial result.  🙂

Daily stats remain positive.

December 8th, Sunday

“All International athletes wake up in the morning feeling tired and go to bed feeling very tired.”   Brendan Foster

The sun was setting as I ventured out along the neighborhood streets for what I anticipated to be a short run.   The temperature was in the upper thirties and falling, but I was bundled up pretty well. Because the last week has been a bit of a taper for my cancelled 5K on Saturday, my legs were lite today.  My body warmed up as I ran progressive miles starting at about 12 minutes and completing the last half mile at 9:51 pace.   The total time for the.  4.53 miles was 54:16.  I rate it as a good run.

Stats-

Weight = 149.5lb after run

Diet = 9

Sleep = 8+ daily

a.m.HR = 54 BPM

Foot indexes are @ 1/2 !!

December 7, Saturday

BAH HUMBUG!

Well, I punked out of the 5k Santa Run today.  Actually slept ’till almost noon.  But I developed a really comprehensive rationale. It goes like this. I have been fighting a terrible head cold all week. Been to the doctor who assured me was nothing but a head cold and I would be okay if I ran. So I was still committed to run as of Thursday. I checked the weather forecast for Saturday morning and found it was going to be in the high 20s and probably the low 30th by race time.  I have not done a single workout in anything close to that temperature. But I convinced myself it would be an opportunity to run a fast time in brisk weather. That, after all, was the purpose of this 5K. Then last night I decided to check out the results of last year’s Santa run to see what kind of times were being recorded by old guys like me. That’s when I noticed pictures like the one above. It turns out that the Santa Run is literally a Santa run. Everybody has to wear a Santa suit. The race organizes give everybody a Santa suit. You can’t run the race without a Santa suit. Well, that may be very colorful and very jolly, but it does not lend itself to a fast 5k performance. So, on the basis of lack of seriousness,  I decided to pass on the Santa 5K.  The new plan is to run my 5K time trial on the Cinders on Tuesday in 60 degree temperature. I like my new plan.

December 2, Monday

Less hard core today

1 hour of work at the clubhouse

1 mile on treadmill at 1200

15 minutes of weights

2 miles on treadmill at 10:00

15 minutes water running

Not bad….

December 1, Sunday

THE PICTURES TELL THE STORY

Today’s post has three threads. The first involves the weather which was cold, wet and raw. Since I hadn’t run in a few days, I was determined to get out despite the despicable elements. I found my 40 year old Oakland Raiders rain poncho in the garage. I draped it over my layers of clothing and headed out to the cinder track. Thus, picture number one.

The second thread involves a very kind gentleman and my Bluetooth ear device. I wore the ear piece with intention of making a phone call while I ran. I hadn’t  spoken to Rich Refi since the North Hunterdon girls once again qualified for Nike Nationals by winning the Northeast regionals on Saturday. I also figured I could brag about how tough I was running in the harsh elements.  He didn’t respond to my call. So I forgot about it and continued running. There was one other runner on the cinder track this day. I thought he was pretty tough because he didn’t have rain gear on and was just getting soaked as he ran. As we passed on one lap this fellow stopped and told me he had found a Bluetooth device along the track and had placed it carefully under a leaf next to his water bottle right by my car. Thus pictures two and three, the kind  gentleman and my Bluetooth earpiece under a leaf.  I thought it was quite a unique picture of a gallant effort under difficult circumstances.  It seemed so cute.  🙂     I never got his name and he was still going when I left.

The third and least interesting part of this post is that I ran 3 miles in 37 minutes and 21 seconds with probably 14 pounds of clothes on.

I have registered for a 5K in Asbury Park on December 7th.

Stats –

Sleep last night …….12 hours.  I was in bed at 8:45 and never thought I would remain until morning at 8:45. I have been doing an excessive amount of driving in the last 3 days. I think driving wears me out. I guess I needed the rest because I felt pretty good today despite the elements.

All other stats very steady and in positive zones.

November 27,  Wednesday

https://connect.garmin.com/modern/activity/4290627396#.Xd8oOnRKqMQ.gmail

6 miles in 1:10.39

13:55,   12:50,   11:56,    11:06,    10:34,    10:28

Final 5 miles in 56:44

Final 3 miles in 32:08

The pLan for today called for slow running with  no expectations far mileage or time.  Speed segments yesterday left my legs a bit heavy today. The weather was chilly and overcast but not uncomfortable. Long story short, I wound up running until I had completed 6 miles. Things improved as I went alone and each mile was faster than the last with the final two miles falling in the 10:30 range. Today’s 6 miles was 7 minutes faster than the same route covered two weeks ago.  That seems like a good sign.

All stats are steady and in the positive range.

November 26,  Tuesday

Sometimes!

Up early today with lots of driving from Jackson to Forked River to Hoboken to Newark Airport and back to Jackson by 4 o clock.

Hustled out to the cinders as the sun ducked behind of the trees to the west.

It took a mile of running in the damp afternoon air to shake off the road stiffness. Realizing that time was short, ( The back side of the cinder track gets pretty dark and a little scary when the sun has finally says, “Good night.”)  I opted for some 200 speed segments.  It turned into some pretty solid work. In the end I had run 11 x 200m intervals in descending time over 2.12 miles.  The first five were between 8 and 9 minute mile pace. Then I began running only on the lighted side of the track minus a few layers of sweats.  For the final six I took shorter. recovery and picked up the pace. The next four clocked in 7 to 8 minute pace per mile. The final two in the pitch black were under 7 minute pace!  I’m not sure if I was more worried about running into something or just running away from something.   My legs felt strong throughout after my 2-day layoff.  I am not too thrilled about these two day layoffs,  but I always get a good workout on the third day. And I have remained injury-free.

Stats are steady and in good range.

November 23 and 24, Saturday and Sunday

Got in the pool on Saturday for 35 minutes of running and swimming, mostly running. Feeling pretty tired as I write this on Sunday evening. Took today as a rest day.

November 22, Friday

Today was another bitter day outside.  So, I opted for indoor work at the clubhouse.  Total tredmill… 6 miles as follows;

1- walk.

2- jog at 15:00 pace.  ( +10 minutes of light weights)

3 – 10 minutes

4 – 10 minutes

5 & 6 –  20 minutes

Steady stats

November 18, Monday

” Is it raining?  That doesn’t matter.  Am I tired?  That doesn’t matter either. Then willpower will be no problem.”    …….     EMIL ZATOPEK

Three days have passed since my 6 mile run on Thursday.  So I was anxious and happy to get to the cinder track today despite the wet, raw weather.  As usual after a few days of rest, my legs had some life.  The preliminary goal was to accomplish 5 miles.  Carrying multiple layers of sweats, I shlogged a 13:30 mile.  Then I began running 200m speed segments with a 200m slow recovery.  My legs became more happy with each 200m speed segment. My Garmin tells me I was averaging between 7 and 8 minute mile pace during these speed segments.  The rain intensified with each lap. By the end of mile four, I had discarded a few layers  and done 10 speed segments. Encouraged by the feeling in my legs, I decided to try for a longer segment of 1 mile to conclude the workout at a more rapid pace. I was very happy to accomplish that one mile at a breezing 8:42 with still something left in the tank. I looked like a wet blanket , but felt like s runner.

Final four miles were accomplished in 42:17.  A SOLID DAY’S WORK!

STATS- Excellent!

Sleep = 8/9 hours

Diet = 9

Weight  = 150 lbs

Heart rate = 54 BPM

Foot  indexes in a.m. are all in the the 1/2 range. No leg issues… Sinuses still annoying.

De-emphasis on stretching noted, still a part of routine. Active stretching added.

Getting better at body weights.