November 12th, Monday

25 minutes in the pool swimming and running + 15 minute whirlpool …..Lots of walking…..

Positive recovery day from yesterday’s 4 miles with surges….

November 11th, Sunday

On a cold afternoon at the half mile,cinder track,  bundled in multiple layers, I set out to try for a three mile comfortable run hoping my tender feet and nagging calf would hold up.  My calf was aching in the early laps but everything else seemed okay. After lap two I decided to try pickups on the straightaways of 60 t0 75 strides each hoping for a total of eight.  With occasional stretching breaks the calf issues began to disappear. The pace and the pickups quickened, and I shed layers each lap, and I wound up running the 3rd mile in about 9:40.  I opted for an additional half mile cool down, but ended up running a full mile with 4 more pickups to make a total of 12.  PAfter 4 miles in 49 minutes I felt very loose and comfortable and thought for a moment about continuing, but I stopped out of caution. It was a better workout than I had anticipated.

Total workout = 4 miles in 49:32 with 12 serious pickups of 60 to 75 strides

Stats –

Sleep = 8 hours

a.m.HR = 54 BPM

Diet = Thanksgiving dinner. Delicious but very heavy.

Weight = #156

Indexes are all stable. Not great but manageable.

November 8th , 9th and 10th

Thursday the 8th: Tired with sore feet, so rest.

Friday the 9th:  Early Thanksgiving dinner with Rob and Chris. No workout.

Saturday the 10th: 20 minute jog and 45 minutes of work at clubhouse.

Stat break……..

November 6th, Tuesday

Today I did 45 minutes of activity in the exercise room at the clubhouse culminating with about 12 minutes of running in the pool.

November 7th, Wednesday

Today as the sun set I did some miles on the safety of the FSML sidewalks.  I did not approach this run with enthusiasm at all. I was having some stomach issues, and my quadriceps were sore (maybe from running in the pool yesterday)and my right calf was moaning, and both of my feet were unhappy.  So I began with 10 minutes of walking and leg drills. Didn’t help much.  As I began to slowly run it was not enjoyable.  I decided I would endure a sluggish 40-minute run no matter how I felt because I am convinced I need to do more distance to work. ( Ten I’s in the first five sentences: need to work on that.)The workout settled in to a steady 12 minute pace. Running became a little more comfortable though not any faster and my mind wanted endlessly about many things including yesterday’s elections.  Before I realized it, I was way beyond 40 minutes and past 4 miles and still more than a half mile from home. Having surpassed all of my goals for the day and feeling all of my aches beginning to return, I decided to walk the rest of the way home. It is encouraging that my heart rate never exceeded 120 beats per minute at any time during this run. My 4 mile time was 49:32.  (12:23)

Stats-

a.m. HR = 54bpm

Weight = #156   Too high!

Sleep = 8 hours

Diet = ?   6. Crappy stomach!

I-Matd = 2

I-Mpfd = 5/6. Heel OK running.  Instep hurting  in morning and beginning to hurt a little while running too. Heel actually hurt a little today while running on sidewalks

November 5th, Monday

Today in the rain, wind and cold I ran a 5K on the track. The run averaged 10:59 pace for a total of 33:44.  Body felt fine amid the negative elements.

Stats are stable.

November 3rd, Friday

After a few light days I did a pretty aggressive workout on the track this afternoon.  I wanted to do a longer workout but stay on the friendly track service. I decided upon 8 x 400m at a comfortable 9:00 pace with a 2:00 recovery to keep my heart rate up throughout.  I did all my leg and core drills beforehand and ran a couple of pickups in the course of about a mile warmup.  The 400s were quite a bit faster than I planned even though I was comfortable running the entire workout. Each repetition seemed easier, even as I tried to keep a modest pace.

Paces-  8:11,  8:18,  7:52,  7:48,  7:38,  7:44,  7:49,  7:02 !!!

Stats-

a.m.HR = 54 bpm

Weight = #154

Sleep = 9 hours

Diet  =  8

Foot indexes  =

Left foot – plantar fasciitis in the AM is about seven or eight who are the first 10 steps. Not painful while running or throughout the day.

Right foot – Achilles tendon is starting to grumble. Also does not hurt while running,  but I have to be careful to do a good warm-up and not push it. That is exactly why I was trying to run 9:00 today and no faster. The fact that I did run faster than 9:00 ……. will have to find out the result in the morning

 October 30th, 31st and November 1st

Tuesday –  Just resting

Wednesday – an interesting day. I ran about 8 hills at Deep Cut Park while Arlene was taking photographs.  There was an interesting cinder trail in a beautiful garden that was about 150 meters long with a gentle hill of about 70 meters.  Did a full set of leg drills and core drills before running . On the way home I ran 2+ miles at the 800m track. The first in 12:20  and the second 9:34. Good day!

Thursday  – Today I rode my bike around Cheesequake State Park for 4 miles while Arlene once again was snapping photos.

Stats have been stable.