March 16 to April 3

After a 6 day break for traveling and recovering I put in 10 workouts in the next 19 days.  It took a while to get restarted. My legs have been  really heavy, and it takes 25-30 minutes of work before I feel like I’m running with any fluidity.  The pattern has been pretty consistent.  After I get rolling I begin to run 50 to100 stride Speed Segments.  The total distance ranges from 2.5 miles to 4 miles with from 12-20 Speed Segments timed  buy my Garmin between 6:30 and 8 minutes each.  The runs range from 35-50 minutes.  At the end I usually feel quite invigorated and ready to do more but stop out of an abundance of caution.  A late winter, lingering sinus infection has suppressed motivation to get out the door.  But having Gracie to take for a run every day has definitely helped. I bailed out of  the Captain Zen 5K on Sunday because I had done a wearing 5 mile effort on Saturday, and besides we lost power for over 24 hours.  😇😎

I have been doing a weak job of keeping track of my statistics for the past 3 weeks. But I think things are about normal. I’m getting good rest and eating pretty healthy.  I gained 5lbs while I was on my break but I have gotten rid of most of it.

So,, I have 2 weeks of maintaining base and a week in Ireland. Then I go into serious training for the nationals in July.!

The final two weeks of our stay in Saint Augustine have flown by.  We will leave on Saturday morning, two days left. In that period I turned 80 years old and have taken every opportunity to use the  fantastic conditions on the beach to train. (Plus I helped save a very large fish that was floundering in the surf.) Turning 80 was kind of weird, but the training has been a joy. In the ten days since my last post I have covered 22 miles running and another 15 miles walking. Because I have been including Speed Segments on every run, my legs are a bit tired but healthy, and all my stats are in positive range.

It has been a winter vacation to remember!

February 24, Friday

After Saturday’s 5K race, it took a few days for my legs to recover. For the next two days, I simply walked and stretched. From Tuesday throThursdayI ran 11 good miles on the beach, feeling strong and relaxed. Today I rested.

February 21st

The 1st half of our annual trip to St. Augustine has been delightful on many levels.  The days have consistently been sunny with the temperature hovering around 70°. This is much more tropical than St. Augustine has been in all the years we have visited.  The beach has been as beautiful as ever, but with little of that cold north wind that has marked February in previous winters.  Arlene and I have taken advantage by walking and lounging together for hours under the sunny skies. This refreshing interlude has produced a more relaxed and vital couple.  We anticipate enjoying our final three weeks in Florida before returning home in March to see Kristen in “Cabaret”at the Bristol Theater and visit Rob and Gracie in Hoboken.

On the training and racing front all the news is also good. I have been able to revel in the ideal running conditions on the beach preparing for my annual effort in the Lighthouse 5K and remaining injury free.  Thus, on Saturday the 18th, I ran 28:43 to best all competitors over 70 years old and win my division in that event.  Now my focus will turn to the mid-distances. I will be competing in some track events in the spring and pointing toward the 800m and 1500m at the Senior Games in July.

Stats remain remarkably consistent.

Weight is 144lbs.

Diet is healthy with lots of homemade dishes and local seafood.  We have opted for almost exclusively cooking and eating at home, which we have decided is both more frugal and healthy.

Getting 9-10 hours of sleep and adding  frequent recovery days of exclusively walking have helped keep the body in painless motion.

Resting heart rate remains in the lower 50s.

February 1 – 6

The unusually balmy weather of St. Augustine has been kind to my training efforts this early February.   Five of the first six days this month have been work days. Plus the sand consistency remains just about perfect, flat and firm and forgiving on the feet and legs.

2/1 – 2.6 beach miles in 40 minutes with 10 Speed Segments

Speed Segments (SS) are accelerations that last from 30 to 60 seconds.

2/2 – 3 miles on the neighborhood roads with 4 hills along the way

2/3 – 4 beach miles with 15 Speed Segments in 51:43    Bike 1 mile to and from beach

2/4 – Rest

2/5 – 2.3 beach miles with 8 Speed Segments in 30 minutes

2/6 – 3.62 miles on beach:

– 20 minute warm-up

– 4 Intervals of 2:00 – 2:30 @ 8:00 – 8:30 pace with 2:30 rest

-15 minute cool-down

– bike to and from beach

Each day also includes a relaxing walk on the beach with Arlene as the sun sets in the west. 😍

STATS –

Weight 146#👍

Diet 9😋

Sleep 9 hrs +💤💤

No foot or leg joint or muscle injuries to report 😎

Resting heart rate @ 54bpm💓

January 31,  Tuesday. 74* & partly cloudy

What a beautiful day for my first St.  Augustine beach run!  The sand was flat and firm as usual.  I covered 2.6 miles in 28 minutes.  Arlene and I walked the beach before and afterward.  Plus a late afternoon nap after the run was icing on the cake And it’s still January.

We have also been on the beach by 7am each morning to watch the sun rise.  We are acutely aware that we are blessed.

Stats are steady.

January 1 to January 18, 2023

HAPPY NEW YEAR!

1/1 –  2.3 miles in 26.52 with 8 SS

1/2 – 35 MINUTES in pool

1/3 and 4 – REST

1/5 – 4 X 800m on cinders.

1/6 –  Rest

1/7 – 4.5 Miles on Jackson roads in 58:52

1/8 – 2.5 miles on the cinders in 26 minutes

1/9 – Rest

1/10 – 50 Minutes of activity at the club pool and exercise room

1/11 – 2.4 Miles at Turkey Swamp Park in 29:00

1/12 and 1/13 – Rest

1/14 – 4 miles with 12 speed segments on the cinders in 48 minutes

1/15 – Mixed 2 miles.  Not much

1/16 – Rest

1/17 – 4 x 1000m, all under 5:50 on cinders. A total of 4.37 miles in 1 hour.  Good day!

1/18

Major takeaways of this 18 day segment starting of the new year are;

Legs are sore for longer periods after significant workouts. Thus, a noticeable increase in rest days.

After adequate rest I feel really strong during workouts. Who knew?🤔

I am not very fond of cold weather.  So, I am longing for the beautiful beaches of Saint Augustine.😎

All stats are consistent and body parts are sound despite winter and need for extended recovery time. 🙂

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.