September 10 – 18,  Nine solid days of work

Starting with the very nice workout that I posted on September 10th at the Jackson Liberty High School track, this was very successful training cycle.

Sept. 11 – At Thompson Park during the class meet I did a long series of 60 to 200 M strides on the grass which lift my legs pretty used up on Sunday morning. So, I went to cross country practice at Ocean County Park and jogged lightly on Sunday and rested on Monday.

Sept. 14 – I ran a nice work out of 5 x 1000m on the grass at Jackson Liberty High School during cross-country practice.  I act as the Caboose while running with the boys picking up the slowest Runners at the rear. The 1000m repeats that I did were from 8:00 pace to 8:40 pace.  It seemed to be just the right kind of work out that I needed at the moment. I rested on Wednesday the 15th.

Slept.16 – This morning I had a training date with Al, the father of one of the boys on our cross country team. We met at the cinder track and ran four and a half miles that included three and a half miles of My Modified Fartlek workout, MMF.  That workout consists of running 30 seconds quick, followed by 30 seconds walk, followed by 30 seconds jog and repeat.  We completed 25 cycles in 40 minutes, and I surely finished pretty used up.  It was a solid workout and was nice to have a training companion for the first time in years.  We plan to try to get together weekly when possible.  Friday the 17th was a rest day.

Sept.18 – Today was my longest run in many months on the boardwalk in Belmar, Avon, Bradley Beach and Ocean Grove. I didn’t quite make it to Asbury Park, but it’s still turned out to be 6 and 1/4 miles.  It was a beautiful morning at the beach. The gentle breeze was drifting from the north as I started out at around 8:30 a.m.  But it warmed up quickly in the full sun and at the turnaround I lost the breeze on my face. Quite uncharacteristically, I pulled off my shirt at the 4.5 mile mark for fear of overheating.  That helped, and I finished my longest run in fine order.

My Garmin tells me that I may be overreaching with some of these workouts.  So, this will be a lighter week was I prepare for the first of my six week series of 5K races at Holmdel Park on Saturday..

Motivated and Focused!!

Steady and solid stats. No issues.

September 10, Friday

Training and logging have been sketchy lately.  But I have managed to stay in pretty good shape over the last three weeks I think.  No excuses, just unmotivated. One downer was missing the registration deadline for the New Jersey Senior Games. I did appeal and try to get an exception but was denied. So, I won’t get to run another 800m or 1500m  this month.  Fortunately, the National Senior Games have modified their admissions to make eligible everybody who was qualified to run in 2019. So, if I want to go to Fort Lauderdale next year, I still can.

Moving on, I have registered to compete again in the six race series of 5Ks offered by the Shore AC over the next two months. Last year these Saturday races kept me focused through the fall and provided a once-a-week strong training run.

Of all the workouts I have done over the past two weeks this afternoon’s at Jackson Liberty track was the one I like best.  It consisted of a two-mile warm up followed by 2.5 more miles with 16 speed segments. It was just about one hour in motion.  I finished pleasantly spent.

I have a also enjoyed reconnecting with the Jackson Liberty boys cross-country team over the previous three weeks.  We will be heading to Thompson Park tomorrow morning for the season’s opener.  We have a solid group of 18 guys and a chance to have a positive season.

Stats-

Weight- Still 144lbs

Heart rate- Steady at 54 bpm

Leg and foot indexes remain quiet.

Sleep between 9 and 10 hours regularly.

Diet is healthy. 8/9