Monthly Archives: April 2016

A day in a life of a + 70 Runner

April 15th,  Friday,    12:30 p.m.

“Time, Time, Time  Is On  My Side.  Yes It Is!”

Today is going to be a contemporary blog.  I decided to try to time how long it takes from beginning to end to complete a workout session if I follow all of the recommendations that I have made to myself and to others as pre and post-workout protocols.  ( Is a 40 word sentence too long? )

The day begins with attention to morning stats; rest, HR, weight and I-Mad. Today that was at 7 a.m. after 6 hours of sleep, 154#, 52 BPM  & 2.5.    The morning was filled with chores. After a  lunch of cereal, wheat germ and yogurt my attention turned to the workout.

12:30 p.m.   The first decision is always where will I do my workout today?  Since it is calm,  the sun is out and it is about 55 to 60 degrees I have decided to do my workout on the cinders at the Horse Track.   Next, I heated my warm up pads in the microwave and sat down to heat my Achilles tendons and calves.   That is when I  began to think about writing this  contemporary post.

12:50 p.m.    Dress for run and do gentle active stretching in lower legs.

1:08  p.m.    Leave house for track.

1:23 p.m.     Start workout at track.     (Details of  a happy, quality workout are in separate post!)

2:23 p.m. Finish workout at track.  Find a nice guy to take my picture.

2:40 p.m.   Arrive home for chocolate milk and ice and transfer workout data from  watch into laptop.

3:00 p.m. Shower  and change.

3:20 p.m.   Running /training segments of day complete. Total time start to finish 2 hours 50 minutes.  Now that’s a good chunk of the day, but if you’re retired you have that kind of time in most days.  None of it is very hard, but;

Doing it right takes a commitment.  

 

Totally unresponsive legs

April 14th Thursday 9:30 p.m.

We drove to and from Atlantic City today to take care of condominium details.  It was a bright,  sunny, Blue Sky day on the boardwalk with a bitter cold 15 to 25 mile an hour constant wind.  Arlene and I walked on the boardwalk for 35 minutes today .  It was a struggle for 30 to 35 minutes.   My legs never got comfortable, loose or relaxed.   Any hope I had of completing a workout today was dashed during that walk.  As I look over these logs it becomes apparent to me that every time I do a significant work out for 3 days in a row, ,I need a day off.   Heads up + 70 runners.  The truth is any + 70 Runner who happens to be reading th is has probably already figured that out.  I will not burden readers with any details of a day with no workout. Hope I have more to report tomorrow.

Happy running!

 

Stats

a.m. heart rate a very low 50 beats per minute.    I am beginning to think that 50 beats per minute is my actual Baseline.   After the walk today, which seemed rather strenuous, my heart rate was only 52 beats per minute that seems kind of low.  I was not experiencing any aerobic discomfort at all.  So, I guess the walk was not aerobically challenging.

 

I-Mad  at 2.5 today –    Achillies heels feel fine, but left foot was a bit sore.  My guess it is from running 10 x 100 yards yesterday on the grass.

Weight 154 pounds

Workout  –  Nothing to report

Hanging with the Liberty distance boys

April 13th,  Wednesday,     about 7 p.m.

50 degrees and quite windy today under a bright Sun

Today I stopped by the Liberty High School track. The Liberty boys distance team was scheduled for a 35 minute recovery run after yesterday’s dual meet with Pinelands. They graciously allowed me to join them on their run.  I managed to keep up with them and have a pleasant conversation for about a mile-and-a-half before it became clear to me that this was a pace I could not sustain today.   I turned around and headed back to school and waited for them to return.     I am honored to learn that a few of them take the time to read my blog on a pretty regular basis. That amounted to about two and a half miles.

Back on the track I decided to run some 100 yd straights on the grass.   I haven’t done that kind of work for a few weeks.  I ran 10 x 100 yds going off every 60 seconds.  That was more difficult than I had expected.   I was pretty winded. There was a stiff wind in one direction.   Into the wind I ran about 31 seconds for a 100 yards,  with the wind at my back I ran about 26 seconds.  None of that sounds very fast to me.  I reconnected with the boys and caught up to date on their progress and my recent activities.  It is always pleasant  to spend a few minutes with those guys.

 

After 11 miles in the last 2 days, today was a bit of a test.   I’m not sure if my body passed?  I will know tomorrow. ……….

STATS-

a.m. HR   – 55BPM

I-MAD  – 3

WEIGHT –  154

SLEEP-  10.5 Hrs

Workout –  3 miles &  10 × 100yds

 

Have to stay focused.    “NO BACKSLIDING,  LUKE”


 

History #3

The Circle Completes 

After graduation in May of 1965 I headed to Belmar for the summer.  My running career had fizzled at Seton Hall.  All that was on my mind that summer was the fact that a 22 year old young man without a draft deferment was likely to be in a rice paddy in Vietnam in a couple of months.  So I spent the summer at the shore drinking, chasing  girls and betting at Monmouth Racetrack.  I picked up part time jobs from local tradesmen  I met at Gallagher’s bar. My buddies and I had rented a bungalow for the summer.  Since I was the only one without a full-time job,  I was alone in the house for the whole week.  Weekends were kind of crowded and wild, usually a party that was ultimately broken up by the Belmar Police.  So I was fancy free and not thinking one day into the future.   I stopped home for a few days sometime in August and my dad and I had a conversation. He said, “Robert,” he always called me Robert,  “didn’t you graduate from college this year?”  I answered,  “Yes, I did.”   He said, ” Don’t you think you should be looking for a job?”   I told him that I was expecting a draft notice any day.  He said that while I was waiting I should be working also.  He also told me that Uncle Joe,  Dad’s brother who owned a Tavern in downtown Jersey City,  knew a fellow who  was principal of Lincoln High School in Jersey City. Charlie Fitzpatrick had told Uncle Joe he would be able to help me get a teaching job at Lincoln High School.  So Dad and I stopped down at Uncle Joe’s bar to make arrangements for me to meet Mr. Fitzpatrick. The following conversation occurred when I was ushered into the principal’s office at Lincoln High School two days later.

Mr. Fitzpatrick, “Hello Mr. O’Rourke. Welcome to the staff of Lincoln High School.  What subject do you teach?”

I was floored.

I answered,  “My major certificate is in social sciences.”

Mr. Fitzpatrick said,  “We don’t have an opening in social sciences.  What else do you teach?

I said, “My minor is in English.”

He said, “We’ve got an opening in English.   Report to room 100 and meet your new department chairwoman, Miss Wing.  I hope you will enjoy teaching at Lincoln High School.”

I had a job!  This was the most common way to get a teaching job in Jersey City in the 1960s.   It was all about who you knew.  I never filled out an application, had an interview or signed a contract.   That is how I became an English teacher at Lincoln High School for the next  seven years.  Without my prior knowledge, it turned out that this job came with a bit of serendipity.  Because I had a teaching position in an inner-city school, I was considered essential personal by the Jersey City Board of Education.   At their request, I  received a draft deferment (2A) from the Jersey City Draft Board annually for the next seven years.   As a result I never did receive that draft notice in the mail.      Thank you Dad, Uncle Joe, and Charlie Fitzpatrick.

 

For the next four years I  lead the life of a single, 20-something guy.  Then I met and married  my beautiful wife, Arlene, in 1969.  We built a chalet in the Pocono Mountains, and she convinced me to pursue my master’s degree.  By 1970 I had a  MS in Political Science.  It was then that I began submitting applications to schools throughout New Jersey for a new teaching position. There was one school on top of a hill in Hunterdon County that we had passed  numerous times while visiting Arlene’s family in “the country”.  North Hunterdon Regional High School contacted me for an interview and ultimately offered me a contract to start teaching social science.  After lengthy consideration, we decided to make the move to the country. This was a big step for 2 people who had lived in the city for their entire life.  In the summer of 1972 we started a new adventure in our life story.

During this 7 year period I continued to be very interested in running.  I worked out on a semi-regular basis. With my brothers I annually  attended the Millrose Games at Madison Square Garden and never failed to show at the Penn Relays at Franklin Field,  Philadelphia.

During my second year on the job in North Hunterdon the head track coach position became vacant.  I applied for the job, was interviewed and  hired.  Every time I look back at critical events in my life,  I’m amazed at how the puzzle game together. The principal of North Hunterdon High School at the time was it a man named Bill Compton.  He was a former football coach and very much interested in athletics his whole life.  In  seeking  this position  I was up against two very talented and experienced gentlemen named Pat  Pinto and Ed  Lavan.  They were applying for the head position as well.  Both of them had been track coaches for a number of years. They clearly were more qualified for the job than I was.   But Bill Compton told me he selected me for the position because I had run in college.  He thought someone who had competed at that level would be better qualified for the position.  So, I guess all those afternoons of running at Seton Hall had a payoff after all.  In the spring of 1974, I became the Head Boy’s Track and Field coach at North Hunterdon High School.   I held that position for the next 28 years.  Thank you Mr. Bill Compton and Coach John Gibson.

 

 

Recovering lightly on the roads

April 12th,   Tuesday       8:30 p.m.

Blogging while Cousin Matty works on taxes.

Today was a  sunny day in Jackson, temperature about  55 degrees and light winds.   I set out for a recovery run with the goal of about 4 miles.  After a  half mile walk I ran 4 miles in 45 minutes on the local roads.  It was a very   comfortable effort with no attempt  to increased speed.  This was another good opportunity to work on running form elements ie;  foot strike, arms,  belly breathing and stride.  Completed all the appropriate pre and post run procedures

A THOUGHT FOR + 70 RUNNERS 

The link below will take you to the website of Dr. Gabe Mirkin.  Dr. Mirkin is an 81 year old doctor who is a former runner and currently a bike enthusiast. Dr. Mirkin has written about health and fitness and training for  decades.  His current posts in his weekly e-Zine  are dedicated to fitness for seniors. I especially like his posts because he bases all of his comments on research that has been done at universities and health institutions throughout the world.  I think it is excellent information for + 70 runners.  If you go to the site and register your email address,  he will send you for free his weekly e-Zine.  I recommend it highly.  I base a good deal of my training and general healthy lifestyle choices on  Dr Mirkin’ s recommendations.   Not all, but a good deal.  It just so happens that much of what he recommends is in agreement  what I have practiced as a coach for the last 40 years. Ha Ha..  A smart man!

http://www.drmirkin.com/weekly-ezine

STATS

AM HB  – 55BPM

I-MAD  –  3      FELT  GOOD RUNNING TODAY

WEIGHT   153#

SLEEP –  9 hours

Workout-     4 miles in 45 minutes

Getting a few bucks back!  Yes 

 

Solid Work on the Cinders

April 11th Monday 8:30 p.m.

 

All day long I thought it was Tuesday. Very confusing..

Today my finger is feeling better and healing nicely.  The wind was blowing at 25 miles per hour this morning on the Boardwalk in Atlantic City.  So I chose to head back to Jackson.  The weather forecast a 65 to 70 degree day and light winds at the Horse Track. Got all the household work taken care of and headed out to Home Depot this morning to order vertical blinds for our condo.  Then we had lunch at the Shore Diner.  Got home in time to prepare dinner for nephew, Matty O’Rourke, who was coming over to prepare our taxes.  Well, you see, it’s Monday not Tuesday , and so Matty isn’t coming until tomorrow.  Now we get to the workout.

I did not preheat my lower legs today so I took an extra-long warm-up.  The warm up consisted of two miles with 1/2 mile walking and one and a half miles slow jogging all with sweats on.  My legs didn’t feel too happy, but I set out to do two or three CQ miles.  I continue to be amazed at how long it takes a 73 year old to fully dilate and be completely wide open aerobically!   My first CQ mile was not too comfortable, at 9:37.  Then things seem to get easier and I checked my watch and I was running at 9:05 pace for the second mile. This got me pretty excited! So I started to entertain the thought of running the third mile under 9 minutes. My energy seemed to ratchet up as I proceeded. The final 1 mile was in 8:44.  I was a little breathless afterward but totally satisfied with a solid workout.   The final 200m was at 7:30 pace.  Walk then jog for Half Mile and headed home.  I am loving the cinders!

Ice, chocolate milk, a bowl of Arlene’s  homemade soup and a Goose Island IPA    Perfect!

STATS

AM HR –  55BPM

IMad     3.5       A little tight

Weight  –  #153.5

HR Post Run  –  132BPM

Workout – Covered 5.5 miles      2 in 26:00

3 in 27:33               9:37,     9:13,    8:44

Asside:

I noticed my heart skipping a beat every 4th or 5th beat while I was taking my pulse  at the end of the workout today. This is the second or third time I’ve noticed this when I have pushed myself to an elevated heart rate.  A doctor told me this awhile go after I had a colonoscopy that I had an irregular heartbeat.  He said it isn’t a problem and not to worry about it, but I should know that it is a fact.  I have not noticed any heart issues as I ran for the last 5 years,  but I think I’m going to do some research and maybe ask my doctor the next time I am in for a check-up if I should worry about this issue.

 

Bloody Sunday

April 10th,  Sunday     7 p.m.

We spent the day at our condominium in Atlantic City. We took a walk on the boardwalk which was sunny, chilly and breezy.

We had a fun evening last night.  We celebrated the birthday of a  friend at a local pub and then played pinochle till midnight with my brother, Willie, and his wife, Jeannette.

Had to catch up on some do-it-yourself household stuff today.
I busted up my ring finger on my left hand trying to adjust a window.  It has been bleeding for about two and a half hours but I think it is finally stopped. It was only a small gash but I guess it was pretty deep. Right now I have a Band-Aid on and I think I am going to survive without going to the ER.  Will be in AC for one more day to finish up household projects.

I am planning to return to the boardwalk tomorrow for one of the familiar runs that got me restarted into the running world back in 2011.

No stats today………Slacker!

Waiting for an April snow

April 9th,  Saturday around noon

Deterred by the ominous weather forecast, I am spending the morning doing research of my blogs of training over the last 5 years in preparation for a Blog about the history of my senior running experience.  Yes, I discovered it has actually been 5 years that I have been trying to get fit.  Most of my logs are written in random notebooks and are sporadic with fits and starts. Some are very detailed; others are very sketchy with many gaps.  Since I have installed Garmin Connect on my laptop, I do have the details of many of the runs, at least those in which I was wearing my wristwatch. (My Garmin charger is somewhere between Jackson and Florida being shipped I hope. So my recent runs have been without a timer.)  It has become very clear to me that my decision to start this blog has put the pressure on me to log more consistently and in greater detail.  It has now been 20 consecutive days. I hope it has been worth reading. It has definitely seemed worth writing.

I am planning to walk over to the clubhouse and run on the treadmill and swim a few laps and maybe get a whirlpool for today’s workout.

Interesting that my morning pulse rate was very low today.  I took it twice and it came out 50 to52.  I don’t know what that means, but it was maybe the first time I actually took the pulse before even moving a muscle in bed.  I asked Arlene to give me the count, and we did it twice.  It came out the same.     Soooo, that’s an interesting development………

 

Well it’s 5 o’clock now, no snow has arrived but I have returned from the clubhouse.  I spent 45 minutes on the treadmill. That was 20 minutes warm up walking and jogging,   2 miles at 10 minute pace and 5 minutes cool down – not bad.  I don’t feel comfortable going faster than 10 minute miles on the running machine. This was a good opportunity for me to work on running form.  The things I like to work on when I have this time are as listed below.

1st – Foot Strike  This involves concentrating on a perfectly level landing.  This became a problem when I was altering  my Landing as a result of pain in my left Achilles tendon. I think I have corrected it but have to be very aware. Sometimes I notice myself doing that during the first  few steps I take after getting out of bed in the morning.

2nd –   Stride    Keeping stride short with concentration on better knee lift.3rd-  Arm  Carry

3rd –  Arm Carry    Keep arms low with hands open and thumb lightly resting index finger.

 

4th-  Belly  Breath    This involves breathing in and out using abdominal muscles instead of chest muscles. I tell anyone who asks about this that they need to let the air fall into the belly  through the lungs as the belly expands. Then, using the abdominal muscles to contract, force the air out.  It helps to practice this resting your hand on your stomach to feel the in/out motion.

Running at a comfortable 10 minute pace today allowed me to concentrate on these four things that contribute 2 running efficiency in my view.

After that I went in the pool and ran for 10 minutes and swam for 10 minutes. My pool running I have devised the plan as follows. I place a noodle across my chest under my arms and hang in the deepest end of the pool which allows me to run without touching the bottom. Today I did slow motion full range of motion strides in the pool. That is with a full back kick, exaggerated  knee lift and full lower leg extension on each stride. I think this just helps with development of running efficiency and smoothness.

A 15 minutes soak in the Whirlpool felt very nice. That is a bit different from icing and we will have to wait for tomorrow to see the effects.

 

That’s all for now. Happy running.

Casual Friday

April 8th,   Friday     7:30 p.m.

A bright, sunny, very windy afternoon.

Bathing in the shine of yesterday’s happy workout,  I took a very relaxed day today.  ?   Arlene and I traveled to the Horse Track . We walked a mile and a half together, and then I jogged a mile and a half.   Had no watch on the workout today;  just a few miles in motion.  I did all the proper pre and post procedures to be proactive.  I am not trying for alliteration but it is fun.

I even failed to take my morning heart rate.  Slacking! ?

Stats-

I-Mad     2.5   Better!

Weight  –    #152.2

Workout –  Covered 3 slow miles. That’s all!

 

” Running Against the Wind”

April 7th,  Thursday      10 p.m.

What a wonderful, exhilarating run today!

The weather was very pleasant, about 50 degrees, bright blue sky, high clouds and warm sunshine.

Well, after yesterday’s blog I took a 2 hour nap from 5 p.m. to 7 p.m. . Then ate a very light  dinner and got into  bed by midnight.  Remarkably,  I slept through the night till about 9 a.m. turned over 3x, and finally I awoke  for good at 10:30 a.m.  By my math that’s 12.5 hours of sleep in the last 24 hours!  I think my body was telling me something yesterday.  So today about 4 p.m.,  after heating up for a long time and doing all the necessary pre run stuff,  I headed out for the friendly  cinders at the Horse Track.   With trepidation I walked a half mile and jogged a half-mile before removing my sweats.   My legs were springy, my Achilles was quiet and my breathing was very comfortable.  My goal became  to do 3 of those CQ miles  if possible.  I felt better with each mile and finished 4 miles  in 41:20.  

On the back straightaway of this half mile track there is about a  200 meter stretch. Today there was a crisp wind blowing down that straight away.  I struggled into that wind for the first two miles,  but then began to feel exhilarated and started to surge  into the wind each lap.   ( PROBABLY  GETTING CLOSE TO THE  PIZ )  On each of the last four laps I crushed the wind for 200 meters.   Along the way Bob Seger’s song came into my head;

Well I’m older now and still

  Running Against the Wind

You see, I wasn’t trying to make any kind of a statement or prove any point today . I think I just reveled in the idea of  getting a little harder by beating the wind.    I left those cinders with a wide smile today.

This was one of those days that makes + 70 running total Joy!

Stats-

a.m  HR- 53 BPM

I-Mad-  2.5  After really long sleep.  Better!

Weight –  #153

Sleep –  12.5 hrs  Really!

Workout-  Covered 5 miles,  1 mile warm-up  + 4 miles  in 41:20, with surges  x 4 @ 200 m  &   400 jog