December 23rd to 30th

12/23- three miles in 36:44 with 12 speed segments

12/24 to 12/27- hiding from the cold and celebrating with family 🙂  🙂

12/28- back in the groove, 3 miles on the Jackson roads with 10 speed segments

12/29- two quick miles on the Cinders in 24 minutes

12/30- a good one hour of work on the Cinders today- 1000m warm up and stretch- plus 11 speed segments of 100m to 250m progressively faster and longer (walk and job recovery- plus1200m cool down- total of 52 minutes in motion and 4 miles

Stats and legs are good, but I did gain a few pounds with all the celebrating 🙁

December21, Happy Winter 😎

On a crisp 29* afternoon I set out on the. Jackson roads. wondering if my legs were recovered from my recent 800m workout. It took a while, but I eventually got going and ran 5 progressive miles in 65 minutes. My right quad was complaining for the first three miles. The run finished on a positive note.

November 30 to December 3

November 30-  45 minutes in pool ; 20 swim and 25 run

 December 1-  Rest

December 2- 2.2 miles in 27 minutes  in the FSML roads, cold and rainy and tired legs

December 3-

When the rain finally subsided today, I went over to the cinder track for an “After Rain Run”.  I have always found these moments to be the most exhilarating. It had been raining for probably six or seven hours. The air was fresh and clear. The temperature hovered around 45°. The cinder track surface was forgiving but not soft or mushy.  I very quickly decided that this was going to be a meaningful run. I pushed on for 5 miles  in 62 minutes with 18 speed segments and relished every moment along  the way.  When I checked the stats on my computer after the run, I noted that as the time per mile got faster along the way my heart rate got lower simultaneously.  I conclude from that data that my aerobic fitness is improving.  But most of all I am thankful that at age 79 I can experience such a wonderful moment on a Saturday afternoon in December.

Stats –

Weight  – 144lbs

Sleep – 10 average

HR – 54

Diet – 9

Legs and feet are without any issues.