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= ?

May 6th, Sunday

 4 mles on the Jackson roads in 46:24

Today my legs felt pretty good as I started my run. That is something that is always a  positive sign. So I expected to be able to complete a full 4 miles.I did complete 4 miles in 46 minutes. The time went by fast as I worked on making some adjustments to my summer time speech at the Push Your Pace summer camp.  That accomplished the goal I set for today which was a comfortable, moderate run.

May 6th, Saturday

After sleeping until almost noon today, I managed to get in a 30 minute bike ride before watching the Kentucky Derby.  I had an interesting revelation today reading my watch.  I have been reading Pace per mile has miles per hour in previous bike rides. It was becoming so much stress reading 6 minutes per mile as 6 miles per hour. That led me to believe it would take me almost 2 hours to write 11.5 miles triathlon. But reading 6 minutes per mile means that I will be riding 10 miles per hour, which makes a big difference. One would think that having worked with stopwatches for over 60 years I could have figured that out sooner. OK, moving on.  Just trying to keep on a steady work schedule to improve fitness.

May 4th, Friday

Solid 60 minutes in the pool this afternoon. Pretty serious 30 straight minutes of swimming. I am alternating 3 stroke, 4 stroke and 5 stroke breathing techniques to see which is most efficient and most comfortable.  The five stroke series raises my heart rate and puts pressure on my aerobic system, which I think is a good thing. I’m hoping that will help me become stronger both in the water, on the bike and at the 5k.

Next I ran in the deep end for 30 minutes interspersing five x 75 /50/25 stride segments.   That combination of work usually gets me pretty fatigued.

Stats –

Weight = #155

Sleep = 7 hours

Foot indexes  are still low to moderate.  But surely they spike whenever I run faster. I have begun to golf ball roll, stretch and do the foot exercises.

HR 5 hrs after workout at 11pm = 62 bpm

May 1st, Monday

Walked on the beach in early afternoon. Then tried to run a little on the cinders in early evening. Could not get going because of sore and heavy  quads. Jogged and stopped to stretch for 1 and a half miles to no avail. Just gave up and went home.  I may have underestimated the draining effect of the long pool workout yesterday or the residual effect of the interval work on Friday. Tomorrow is another day.

Status update;

Maintaining 8 to 9 hours sleep daily which is pretty good.

Experiencing minimal lower leg discomfort upon rising in the morning which is also good.

Weight is staying in the mid 150’s which is a little higher than I would like but not bad.

Base heart rate remained steady at 54 beats per minute. Remarkably consistent.

May 2nd, Wednesday

Legs feeling better today.  I visited the Jackson Liberty boys at track practice this afternoon.  I was made very welcome by the boys and coaches as usual.  I always enjoy my time reconnecting with those guys.  During my hour-and-a-half visit I did run about 3 miles including ten 100m strides at 26 seconds.  It was good to feel the soft surface of the track under my feet and to run at a quicker pace.

Steady stats…