October 30, Wednesday

A solid 40 minutes in the pool today consisted of a 20 minute swim and  a 20 minute deep/water run.   A needed no impact day……

Still looking for a local Turkey Day 5k.

Ran 2 repeat miles with the JV guys ,  9:21 and 9:55.  This was more than I intended to do today as it was the seventh day of workout in succession. After last night’s four miles with a good number of speed segments I thought this would be a good time for a lighy day. But the boys were doing repeat miles and the slower guys were struggling. So I jumped in on two of them and got a bit of a workout that I didn’t anticipate.  Legs felt ok, but running under 10:00 took some work.  Swim tomorrow…

Stats –

Weight = 150lbs

Heart beat = 54 BBM

Diet = 8. Seems like too much beer and ice cream. But my weight is still staying around 150lb.  I have frequently said that I only run so I can drink beer. So I guess it’s all working out.  (10)

Morning indexes are remaining about 2/3. Not bad after seven straight days of work.

Need to get back to the weight room.

Stretching – having a hard time getting motivated to stretch after re-reading Dr. Merkins  beat down of the whole concept of stretching.

October 28, Monday

Riverside run with Gracie ….

Today Arlene and I drove to Hoboken to visit Rob and Gracie for lunch. We had a walk and run with Gracie along Frank Sinatra Boulevard while Rob did some work in his apartment. After the ride home I was very sleepy and took a 2-hour nap. Upon waking I decided to go for a nighttime run. That turned out to be a good four miles in 45 minutes with about 15 speed segments of 50 to 100 strides along the way.  My legs felt refreshed after a no-impact day yesterday while swimming.

Stats maintaining at positive levels.

October  26 & 27,  Saturday & Sunday

Saturday – Easy 40 minute run with cross country  boys at Manasquan Reservoir this morning.

Sunday – Strong 20 minute swim in clubhouse pool and a short visit to the hot tub.

It as been a strong week of work!

Good stats…….

October 25, Friday

A little hill work………

This afternoon Arlene and I took a trip to Holmdel park for some Autumn Beauty and a hill workout.  Arlene took some picturesque shots of the landscape and one of me.

It was 66* and overcast amidst the striking autumn colors.  I managed to cover 4 miles around the lower field by the starting line. With my legs still feeling heavy from my 5-mile workout two days ago, I needed an extended warm up. I ultimately ran the first 400m hill of the course five times at increasing intensity as my legs woke up.  I was in motion for more than an hour. So, I feel as though I got an aerobic as well as in an anaerobic workout today.

Stats are steady.

October 22,  Tuesday

“There’s no such thing as bad weather, just soft people.”     Bill Bowerman

5 x 1 mile with 2:30 rest

12:10.     11:38.      9:39.     9:51.       10:28

On a windy,wet and cool afternoon at Liberty High School I managed to get in the best workout I’ve had in almost a month. Coach Engle had a plan to run the JV boys at 5 repeat miles with specific paces for each runner.  Looking for a challenging workout, I decided I would attempt a few of the miles which  we’re being run on the grassy cross-country course.  I ran the first one very conservatively in my complete warm-up sweats.  I peeled off layers as I went along, and by the third mile I was down to my t-shirt and shorts.  I was surprised and happy to find that I was able to run miles 3 and 4 under 10 minutes and a final mile in 10:28.  I had a very low expectation of actually completing 5 x 1 mile today. So, just accomplishing that would have been considered a successful day.  The times that I ran  were even more encouraging.   Trying not to be soft!

Stats-

Weight = 148.8 lbs

Sleep = 8 hours usually

Diet  = 9

a.m. foot discomfort indexes are all low 2/3

Need to get back to the weight room!

More stretching!

October 14,   Monday

Gracie, 3 month old Shepapoodle

The last three days I have been getting back to running by working out with Gracie who we have been dog sitting this week.  Gracie is a beautiful, intelligent, affectionate and fast three month old puppy, It has the double effect of getting me back in motion and tiring out Gracie for a long night’s sleep.   So far it is working.  🙂

Stats-

Weight = 150lbs

Sleep = 9 hours.  Back to normal after a week of rough nights.

Diet = 9

Heart rate= 54 bpm

Foot indexes – all good

Stretching and body weights need to be improved as I reboot after week of sickness.

October 6 to 10, Thursday

This has been a lost training week due to serious sinus issues preventing me from sleeping at night and draining me physically.  On the mend, but still not close to 100%.

October 4th, Friday

+

Facing and unrelenting afternoon wind on the Jackson Liberty High School track, I ran 4 miles with 22 speed segments of 100m or longer.  I felt better and more relaxed with each new attempt to pick up the pace.  Two days of rest definitely puts a little spring back in the old legs. Looking back at my Garmin, I find that all of my SS were in under 8:00 per mile pace. It was a good day of work under the conditions.

Stats are steady.