September 1st, Saturday

Arlene at the Pavilion on a beautiful night.

This morning I ran a more comfortable, albeit slow, 30 minutes at Manasquan Reservoir.  After being scolded by Rich Refi for poor warm-up approach, I preceded the run with some targeted hip and leg exercises plus 6 x 100m straight-aways at gradually increasing effort.  That probably helped! 🙂  Rich constantly tells me, “Do what you teach your kids to do!”  Why can’t I remember that?

I have to remind myself that I am competing in the NJ Senior games on next Saturday for fun to avoid becoming too anxious about my current foot and leg issues.  The fact is simply that I have not run fast for at least five months.  I have remained fit and healthy by cross training, but that has not kept my legs in a condition for running fast.  The truth is I don’t enjoy the New Jersey Games half as much as I have enjoyed my experience in the National Games. So, I really do want to qualify because it provides me a goal to focus my training and a good reason to plan a road trip.

This perfect, late summer evening Arlene and I had a romantic dinner at the scenic Avon Pavillion overlooking the beach.  We walked and danced to soft, live music on the boardwalk afterward.  Arlene nicely described it as a “sweet” evening.  It was!

This lucky guy could not hope for a better day.

Stats-

Sleep = 8 hours

Diet = 8

Weight = #154

a.m.HR = 54bpm

I-Mpfd = 6/7 for first 2 minutes

I-Mad = 0

Heel pain was minimal while running.  Still doing aggressive golf ball rolling.

August 31st, Friday
Just ran very slowly for 30 minutes, 2.1 miles. Not easy, sore right quad. More tomorrow.

August 30th, Thursday

That’s it. 30 on tredmill and 15 on weights.

Stats are stable.

August 27th, Monday

“Do what you fear!”

3.75 miles in motion with some intervals

Trying to beat the heat today I arose early and headed to the Jackson high school track. I did a one-hour workout on the track that included a long, tedious and honestly  painful warm up. I was determined to run a full mile first because I had not yet done that since starting to run again in  the last week and a half. It was quite difficult I have to admit. But things got better after about 20 minutes of jogging and stretching.  I then did 4 x 200m and 1 x 400m at between 7 and 8 minute pace . I walked 100m in 2 minutes between each. I still feel aerobically fit, but my legs are not race ready yet.  I take hope in the fact that this was the best or nearest thing to an actual running workout that I have done in months. And my heel never hurt for the entire time!!  I have no idea of what I might be capable of running at the New Jersey games in two weeks. It will be a total surprise.

Stats-

Sleep  = 6 hours

Weight  = #154

a.m. HR – 54bpm

Indexes = Good

Diet = 9

August 25th, Saturday

An all-time favorite!

Nothing like blasting  the Beatles on a stunningly brisk morning driving with all the windows down……….!

My legs and heel felt surprisingly good this morning after what I consider to be a pretty strenuous workout yesterday and a long walk afterwards. I did sleep with the brace on my left foot last night. I suppose that did help also.  So I got in more work than I expected this morning at the cross country practice at Clayton Park. I rode for half an hour on the very hilly roads outside the park. I then ran 6 x  120m straightaways with the boys on the grass. The running was comfortable and without leg or foot aches. Promising!

Stats-

Sleep = 5 hours  + a long nap!

Weight = #156

Diet  = 8

HR = 54 BPM

l-Mad = 1

I-MPFD = 2/3 after stretching.      I-MPFD is index of morning plantar fasciitis discomfort.

August 24th, Friday

New favorite quote!

I returned to the cinders for the first time in  2 months. It was slow going at the start.            But, after a grudging mile in the heat of a cloudless sky, I was able to run some pretty quick 100 pickups in the shady area of the track. I completed 10 pickups concentrating on good form and short strides. Fortunately my heel was not bothering me even though I was experiencing some discomfort in my right, upper leg and butt.  Following dinner and a long walk on the boardwalk this evening my heel is quite sore.  Glad to get actual running done with only two weeks to NJ games.

Stats –

Sleep = 8 hours

Diet – 8/9

a.m.HR = 56 BPM

Weight – #154.5. BETTER!

I-Mad = 2

a.m. PF = 7  for first steps. 2 for rest of day

August 22, Wednesday

On Tuesday night I got in some jogging and a few 100 strights at Ocean County Park during cross country practice.  Tonight I covered 6.6 miles of bike riding and running for a total of 1 hour.  I stopped about 3 miles into my ride to run 7 x 120m strides on the grass.  It takes a few to feel fully loose, but eventually I get to that happy running place! LOL.   It is apparent the I am not in fit running condition, but I am running almost daily with minimal discomfort.

STATS ARE GOOD

August 20th, Monday

Very positive workout today on the track. I stayed in motion for 40 minutes covering 2.67 miles.  The best news is that my heel was feeling no discomfort for the entire grime.  There were frequent stops for stretching big horse my upper thigh and hip has been feeling sore lately. I’m pretty sure that is a result of some aggressive stretching I did a few days ago after reading an article, in my period of desperation, promising to cure plantar fasciitis by stretching the hips. It seemed to feel better when I increase the pace. It hurts the most jogging and walking. So I did 7 pickups of from 100 to 150 strides averaging about 7:30 pace during the pickups. It was the best track workout I’ve done in months. I am continuing aggressive rolling with the golf ball for my plantar fasciitis. I am convinced that it is the reason for the break through in my heel pain issues. I am becoming more confident that I can compete successfully in 3 weeks at the New Jersey Senior Games and qualify for the senior Nationals. This coming Sunday is Jason’s run at which I plan to do only administrative work and not try to run competitively.

Stats –

Sleep =10 hours

Weight = #157

Diet = 8

a.m.HR = NORMAL

I-Mad = 1.

MPFD = 6 for a few steps

August 19th, Sunday

Arlene and I shared an enjoyable brunch with Rob at our favorite Hoboken eatery, Del Frisco’s Grille, this afternoon. We are always treated as VIPs because of Rob’s close affiliation with the people at Del Frisco’s.  As always, the bill of faire and the conversation were delightful.  We relish every opportunity to catch up with the busy kid.

This night I was alone in the exercise room from 8:30 to 10:00.  In fact, I was the only person in the building, a little scary at times.  But I ran a little in the halls, rode the stationary bike and worked the weights.  Time passed quickly. It was solid workout.

Stats-

Heel feeling better when running.  PF – whole foot in a.m. = 6 for a few minutes

Sleep =10 hours

Weight = #157

a.m.HR = 54BPM

Diet = 7

I-Mad = 2

August 18th, Saturday

40 minutes in motion on the Manasquan Reservoir

This morning I jogged and walked for 40 minutes with the cross country team at the Manasquan Reservoir. My heel did not hurt at all once I got started. It is a very, very nice feeling to be out running on the trails again. I’m not going very fast but I am logging foot strikes which I need to rebuild my leg strength for the Senior Olympics on September 8th. I also added a few 100 meter easy strides after I was completely lose. That felt good too.

Stats –

Sleep = 7 hours

Diet = 7

Weight = #157.  Not  Good!  Lack of running– Swimming and biking does not keep the weight down the way running does. Beer doesn’t help either 🙂

a.m. HR = 54bpm

I-Mad = 0

I-Mhd = 4.  Improvement!