May 20, Monday

Rest

May 22,Tuesday

At clubhouse; 30 minutes in pool, 15 swim & 15 run

May 23,  Wednesday

11.5 on bike + 1.5 run

I set out today to try to bike my first 11.5 mile non-stop ride.  That is the distance I will be riding in the triathlon in August. It has been a long time since I rode that far nonstop.  I did accomplish that goal with frequent use of my lower gears in 69 minutes.   I have become more comfortable with the gears and learned how to maintain a rhythm in my pedaling by changing gears. Completing 11.5 miles has increased my confidence that I will be able to complete a full triathlon.  I decided also to test the transition to running after such a long ride and was pleasantly pleased to be able to get into a running rhythm rather quickly and complete 1.5 miles at a 10:22 pace. (15:34)  Running that extra mile and a half was a bonus I did not anticipate, That total of 13 miles is my longest work out yet.

Stats –

Weight = #152 after workout

Morning HR = 54bpm

Morning foot indexes have been a little high especially a strange sensation on the inside of my right heel not on the Achilles tendon. It usually hurts when I try to stretch my foot. It doesn’t hurt while I’m running. Also the heel pad on my left foot is acting up a bit again not hurting while running but after runs and in the a.m. 4/4 in morning.

Sleep = steady 8 to 9 hours each night

May 20,  Sunday

Early bike, late run

This Sunday morning was surprisingly mild. The temperatures would eventually rise to 83 or 4 degrees by mid-afternoon. I began the day with a six and a half mile bike ride around the Jackson roads wearing only a short sleeve t-shirt and a pair of running shorts. It felt like summer.  44:12

Arlene and I decided to head to Holmdel Park for a picnic and a  pleasant walk.  Upon returning home I still felt somewhat energized. Noticing the shaded roadway on Pittinger Pond Road as I drove home, I decided to try another shaded 4 mile run. It started out a little sketchy and I was not sure if I would be able to complete the full 4 miles. But as I went along things got better, and as it turned out I did complete the run.  Each mile improved by one minute along the way.  14,13,12,11 for a total of 50:44

I will know they toll  this double day took on my body tomorrow and probably even more so on Tuesday.  But it did bring back some of that ‘Monsta’ feeling!  I feel like I need a race.

Stars = Stable

500m in 20 mimutes + 10 minutes run in deep end

May 17, Thursday

200m intervals, breezing!

Once again my visit to the cinders turned out to be a positive workout. It was a totally cloud-covered 75° afternoon.   Arlene and I started out with a 15 minute walk. I continued to jog for another 20 minutes as warm up. I determined to run some 200 meter intervals. After carefully marking off a 200m stretch of the cinders, I began running 6 intervals with one and a minute average recovery. The goal was to stay under 50 seconds per effort.  I was running the 200m intervals back and forth between two marked spots on the track. For some reason that I cannot explain the times in one direction were much quicker than the times in the other direction.  (Except for #6)

:44,  :51,  :45,  :51,  :46,  :44!

I stopped,  still feeling great, out of an abundance of caution only.

Another stroll with Arlene and an extended cool down made the distance covered for the day 4.75 miles in 80 minutes.

Steady stats.

May 16th,  Wednesday

https://youtu.be/oPm7NbR3ZNM

Watch and listen. You will enjoy.

Happy Thursday!

After waiting all day for the rain to stop I decided to bundle up and go for an early evening run. I thought the rain had subsided, but after I began running I realized it would just soak me if I continued. So I made a detour into the clubhouse with the intention of using the equipment in the exercise room instead.  I worked on the bike for 10 minutes, the elliptical machine for 5 minutes and ran for 25 minutes on the treadmill. The last two miles on the treadmill were 11 minutes and 10 minutes. Because I was so overdressed for indoor work, I was sweating profusely for the last 15 minutes of my workout. Together it amounted to 45 minutes in motion.

My next decision was to take a shower because I was covered in sopping clothing. The problem was I had no replacement clothing, no towel and no soap.  I innovated by using hand soap from the sink to shower and paper towels from the sink area to dry. I walked home in the dark  like a child in the rain, splashing in the puddles barefoot. I wore only my rain slicker  and running shorts and carring a bundle of sopping clothes and my shoes. It was quite invigorating!  I thought of the Jimmy Buffett song above.

Stats –

Sleep = 9 hours

Morning HR = 54 bpm

Weight = #153

Indexes –  Achilles = 1   Heel = 2/3  Planta Fascia (instep area) = 0.  Morning discomfort disappears quite readily and running remains basically painless. This is pretty good.

May 14th, Monday

10 miles today, riding and running, in 86:09. Started with the intention of running a half mile warm up before I got on my bike. Talked myself into running an actual mile and a half warm up. Then I rode 7 miles on the bike including some pretty demanding hills. Starting to feel more comfortable with my 21 gears. Then I ran another mile and a half after I got off the bike. The most promising thing was that I ran the tenth mile, after a few minutes of steady recovery,  in 9:24. Very surprising.!

Stats –

Sleep = 6 hours

Weight  = 154#

Indexes =

HR = 148bpm after run,  120bpm after 2 minutes,  62bpm after 3 hours

May 12th,  Saturday

5 miles in 56:17

64* and cloudy  – a perfect day for a run

Today my legs felt strong during  a  5 mile run,  a complete turn around from Thursday’s 5 mile trudge.  I was able to attack each upgrade with confidence including the entire 3rd mile which was uphill. (10:17)    (Average 11:15)

HR at end of run = 140bpm    —         After 2 minutes 114bpm

Stats –

Sleep = 8 hours

Foot indexes =  2/3

Weight  = #152.5  after run today

Morning HR = ?

May 10th, Thursday

Managed to get to the pool by 8 tonight after attending Kristen’s graduation ceremony had time to do 20 minutes swing covering 500 meters + 10 minutes pretty aggressive running in the deep end. I consider this a bonus workout because I never expected to get back in time. I had time to add 15 minutes in the hot Whirlpool which I think was good for my slightly aching feet and somewhat weary legs.

No stats today.

May 9th. Wednesday 

Moving time  = 55 minutes for five miles. Total elapsed time  = p64 minutes. I made a few you stops along the way to stretch and get directions when I got lost. I was running in the neighborhood next to a doctor’s office while I waited for Arlene to complete her appointment.  It was a pretty shaded neighborhood with all the roads named after trees. I eventually got confused with all the Forestry and had to stop for directions to get back to the doctor’s office. This was definitely a labored run right from the start. There is no way I would have completed this run if I was not waiting in a parking lot. It took every bit of discipline and perseverance that I have to keep going especially in the first two miles. Things got a little better as I passed the 25 minute mark. I was pretty shocked to learn after the run that I had actually covered five miles. And the time was better than I anticipated when I checked. I was also totally covered with sweat when I find her. I am happy that I managed to get more work done today than I had expected. I am not sure how high the toll will on my legs.,

Stats-

Foot indexes were better today.

Weight was 155 pounds

Sleep was about eight and a half hours

Missed morning heart rate again today. Have to start doing a better job.

Heart rate two and a half hours after run is 80 beats per minute. That seems pretty high.

.

May 7th, Monday

Stay on schedule!

After swim on Friday, bike on Saturday and run on Sunday, it was time for a rest day.  I chose to stop by the meet this afternoon between Jackson Liberty and Barnegat High School to catch up with some of my distance runners from cross-country season. Coach Engle immediately put me to work on your finish line, but I was able to speak with a number of the distance runners before their race. I was honored that they were asking me for some pointers about how to approach the race. I did give him a few ideas which turned out to be very successful and they all had a good day. The distance team scored 23 out of 27 points, not bad.  I really enjoyed the day!

I decided that I would do a little bit of work since I was at the track. I ran about a mile and a half with some pickups on the straightaways, felt okay. In retrospect it was not such a great idea since my legs are very sore this evening: probably will need a day off again tomorrow.  Maybe the pool will be ok.

Stats –

I-Mad and I-Mid and I-Mhd all on upswing.  2/3/4. Have to slow down some.

Weight =#153

Sleep =9 hours

HR= ?