Once again I avoided the windy beach in favor of my protected neighborhood. My legs are still recovering from the return to biking this week. So, I needed a two mile warm up with frequent, increasingly more intense pick-ups.. That was followed by 10 x 200m repeats at 8:00 pace with one minute rest. This was the quickest work that I have done so far in St. Augustine. 3.6 miles.
Just a Simi-demanding bile ride. 1 hour
Check out my activity on Strava: https://strava.app.link/3fwFpUhIE3
It was very good to get back on the road today after a little bit of a scare with a sore knee for two days. I think the sore knee was a product of riding my new bicycle for six miles the first time out. Anyhow, I only walked for the last two days and used some heat and some ibuprofen to overcome the soreness. Today I was able to run five miles non-stop in my favorite neighborhood. It was 60° when Arlene and I went to the beach. But the wind was a vicious 18 to 20 miles and non-stop from the north. The loop I ran was a little in excess of one mile. So four laps with a little addition came out to be 5 miles on the nose in one hour. OK…
Weight = 149lb
Sleep = sporadic last night. Happy nap this early evening.
Diet = Getting on track in new setting. Too many out of home meals. 6/7
Resting HR = 52/54
No foot issues. Right knee pain has subsided.
Poor body weight and stretch consistency. Humbug!
HR after 5 miles was 134
Today’s run turned into a much tougher event than expected. Running south on the beach with the steady north wind pushing me along from behind, I drifted, easily, much further than I realized. When I turned north onto Route A1A, there were nearly 3 miles of tough, wind-buffeted roads to go. I could feel the effect of 5 miles on my legs from yesterday as I hammered toward home. Those final 3 miles took the heaviest toll on my legs that I have felt. I wondered if I was doing more damage than good at times. Tomorrow will tell I guess. Legs are sore tonight.
Weight = 150lbs
Diet = 7/8 Haven’t gotten motivated to start healthy home cooking yet. Soon.
a.m.HR = 54bpm
Sleep = 9 hours average
Foot indexes are good @ 2
Need to do better at stretching and body weights.
No relevance. Just like this picture of Gracie!
The first few days in Florida have been a weather roller coaster. Day one was Sunday about Iwhich I posted a delightful run in the beautiful 75 degree weather on the beach. Monday and Tuesday were a weather nightmare with howling winds and temperatures in the high 30s. It was basically impossible to get out and run. Today the winds we’re still strong but the temperature edged into the fifties. I was determined to get out. So I drove to my favorite St Augustine running neighborhood which is sheltered from the worst of the gusts. It was very satisfying to complete a full five miles in 1 hour and 3 minutes with a few speed segments interspersed throughout. So my reference to neighborhood transmits a double meaning. The welcome to our new Florida neighborhood has been a bit chilly. But the welcome to my favorite running neighborhood was much warmer. 🙂
Lazy stat keeping. Better tomorrow. Nothing apparently negative.
Today was our first day on the beach. Arlene and I walked a mile as warm up. Then I ran 4 miles in 46 minutes while Arlene captured the wonders of nature. This beach never fails to amaze me, inspire me and ease me into a state of peace. I look forward to 8 weeks of amazing, inspiring and peaceful training.
Stats to follow. LOL
November 14, Thursday
Covered 6 miles today on a stunning January afternoon, perfect for a running workout. First mile warm up. Then 10 X 600m with 200m recovery @ 9:30 pace. Final 5 miles in 58 minutes.
I had planned to run at 10 minute per mile pace today because I believe that at 10 minutes per mile pace I do not get injured. So, after a 1-mile warm up and some stretching, I decided I would run 600m repeats on the 800m track with a 200m recovery jog and walk. I calculated that 3:45 was 10 minute pace. So, I figured that if I stayed under 4 minutes per repeat I would be close to my goal. It quickly became clear that the 10 minute pace was a little slower than my body felt like running today. I continually hit 3:30 or better comfortably. The pattern was to go off every 6 minutes, almost equal rest. I think that I remained consistently in a very positive aerobic training zone throughout the five miles. Finished feeling strong and healthy and happy for the strength to complete a solid workout.
On Sunday I managed only 2+ miles of work on the Freehold Boro track with 6 x 100m SS. It’s a long story not worth repeating.
On Monday I muscled through 4.25 miles on the Jackson roads in 56 minutes. It was intended to be an easy day. But the 12 + minute miles seemed to wear me out as I went along. When I got home I weighed the layers of clothes I had on and it came out to 8.4 pounds. That could be a factor. I cannot wait to get to Saint Augustine this Saturday. Also I weighed 147.4 pounds when I got home.
STATS are holding steady at positive levels.
Today unwound in a rather unique way. I put my running gear on before breakfast with anticipation of getting some work in at some point during the day. I checked the weather to find it was cold and quite windy. Arlene wanted to get out for haircut. I figured I could do a short run while she was getting cut. But she was not ready to go yet. So I decided to get in a quick run before we left for the haircut. That turned into a 14-minute run of about a mile and a quarter. When we finally got to the beauty parlor, I squeezed in another run of 1.4 miles. Both runs were cold and windy but I trudged on. When we arrived home, I figured I had had enough for this Blustery Day. But my brain said, “Don’t be a candy ass. Get out there and do some running.” So, I rebundled and went out for what turned out to be 2.66 miles around the neighborhood. Remarkably and surprisingly it all turned out to be over 5 miles and over an hour of running. Not too bad!