February 19, Wednesday

Note- I left my book of running quotations in New Jersey.

Not Florida but shirtless.

The Saint Augustine Beach was picture perfect and weather perfect this afternoon. It was a calm, slightly cloudy 70 degrees at 3 o clock. In anticipation of a serious workout, I actually ran shirtless today, first time this year.  I have always believed that 10 days out from a target race is the optimal time to do the most demanding workout.  So, after consultation with my private coach, Rich Refi, I settled on running 800m repeats at goal race pace.  (4:00)  I thought that 5 or 6 would be a good number.   After an 800-meter jog to warm up, I ran the following with about half time walking between each.

#1- 4:22.       #2- 4:09.       #3- 4:12.        #4- 3:54.       #5- 4:08.       #6- 4:05

All along the way I was feeling very comfortable and I actually lost count of the number .  So, after the number six, which I thought was number five, I figured I would jog and walk the half-mile back to my car where Arlene was soaking up the rays on her Tommy  Bahama beach chair.    (Yes, you can park your car on the beach in St. Augustine, which is something we usually do, which is lovely.)       But I digress. On second thought it seemed like a better idea to run back the final 800 meters instead of walking or jogging. I figured I could run a very comfortable five minute 800 to finish off the day. As it turned out, that was #7, and as a pleasant surprise I ran a very relaxed 4:11.  The total miles for the day was 4.44. I am very encouraged by this workout.

Stats are stable.

February 16, Sunday

1st place in Old Guy division !  29:23

So, I entered Mardi Gras 5K on a whim two days ago just  as a tune-up for my annual Lighthouse 5K on the 29th.  It was not an easy course on the feet.  About 90% of the course was on spongy sand. I would call it about an 85 to 90% effort on my part. I emerged from the race with no foot or leg issues. My goal, after seeing the race conditions, was to try to break 30 minutes.  I accomplished that and finished first in the 75+ division.  All together a positive morning.  Plus I get a free draft at the near by Sunset Beach Bar with lunch. 🙂  🙂    On to more work and the Lighthouse!

February 14th, Friday

It was lonely on the beach today. The temperature was in the mid 50’s. The sky was heavily overcast. Add a steady 15 mile an hour north wind  and you get an empty beach.  But I was a trooper. I layered up and set out on my bike to the beach. I parked and ran for 40 minutes. During the first 20, I glided south ushered by the wind.  Then I  trudged northwood into the wind for 20 more.  I actually enjoyed the total isolation. Biked back home to complete a one-hour session. I call it a successful day.  🙂

Positive stats – 🙂

January 13, Thursday

Fifty comfortable minutes on the bike.   Registered for a 5k on Sunday on the beach in Anastasia State Park which is in walking distance from our house.  Thought I would use it as a tune-up for the Lighthouse 5k on the 29th.  I really have no idea of the level of my current fitness.  Got to put it on the line.  🙂

February 12, Wednesday

A simple. comfortable run on the beach, 3.1 miles in 38 minutes  at sunset.  The beach was in excess of 120m wide at low tide tonight.  It will likely run 100m onto the flat sand by high tide.

Stats-

Weight  = 150lb

Heart Rate = 54bpm

Foot indexes = 1.  AT & PF are in good shape.

Diet = 10

Sleep = 9/10 hours  nightly

Stretching  is better.

Need more body weight efforts. I miss the weight room .

February 9, Sunday

On a day when all the running Gods was smiling, I was lucky enough to get to the beach as the sun was setting. The gentle northeast breeze blowing off the ocean tempered the 65 degree evening.  The sand 10 feet from the rolling surf was firm and perfectly flat and the beach seemed endless.  Two days of recovery had left my  legs  light and springy.  I began with a half mile warm up jog.  That was followed by 4 miles of 30 SS consisting of 1 minute segments at sub 9 minute pace with 30 seconds of rapid walking to recover.  That was done in a total of 44:25.  A half mile cool down completed a 5 mile workout.   I felt strong and smooth and relaxed throughout.  It was a special time to be a runner.

STATS are good.

February 7 and 8,   Friday and Saturday

Yesterday I ran three very slow miles in 42 minutes on the soft sand on the beach. Today, I stretched and did some exercises and walked on the beach. I have been feeling as though my legs have not had rest for quite a while and needed a bit of a sabbatical. I am trying to put together a credible plan for the next 3 weeks. I’m running a 5k on the 29th.  I have run this race five or six times now. . I have finished first in my age group a number of times. . It always seems to make me nervous and motivated at the same time. This may be the longest injury-free time that I have experienced approaching this race. . I worry if I have sacrificed conditioning by taking better care with my legs. But it is very gratifying to have no soreness in my feet or my achilles tendons.

February 6, Thursday

By 3 this afternoon it was 84 degrees in St Augustine. The wind was blowing pretty briskly down along the beach. It was a strong wind but very warm. So, I decided to head out to my favorite running neighborhood and try to do some Progressive miles. IYesterday as an easy day only doing a 5-mile bike ride. I completed 5 miles with walking 2 minutes to 4 minutes between each. The time dropped from mid 14:00 for a warm up first mile, down to 11:00 for #2,  followed by 10:20 & 10:08 for #s 3 and 4.  and 11:24 for# 5.  I debated the wisdom of running number five after I had completed the first four. I was pretty beat. But I had just read an article sent to me by Rich Refi about Glenn Cunningham.  So, inspired, I decided to go for #5. I began with some trepidation but maintained a fairly strong pace to finish below 11:30. I was glad I had done it, but my body felt extremely hot  as I approached my car. I feared for a few moments that I had underestimated the effect of the heat. I haven’t run in anything near 84° for months.  The ride home with the cool breezes blowing  helped to cool down and I feel okay tonight. Tomorrow is scheduled to be another typical St Augustine winter day with temperatures reaching only high 50s or low 60s. If the wind is not bad it seems like a good day for a comfortable 5 mile beach run

I do remember running some sub 9 minute miles on this circuit a few years back. I will have to check my log for the exact circumstances. I haven’t felt like I can run sub 9 on this course right now. Maybe I need a few days rest to have that kind of confidence in my legs before a workout.

Steady stats.

 February 4, Tuesday

I had little motivation to train today even though I took off yesterday to rest.  I felt overall tired and my footstrikes for the first 15 minutes rattled my legs. I was tempted to turn around a few times and call it a day.  But I settled on a series of 30 second  SS at a very modest pace with a 30 second walk between.  A few months ago I was calling that MMF for My Modified Fartlek.  The body began to respond as the run progressed.  The result was 2.75 miles with 22 SS in 38:40.   The SS were progressively dropping from 10:30 pace to under 9:00 for the quicker efforts.  I worked on quick, short strides with relaxed  Belly Breathing until I got my stride count up to above 80 for the 30 seconds.  It was a productive aerobic day, not too anaerobicly demanding, better than expected.

Steady stats.

February 2, Sunday

The flat, firm, endless, St Augustine beach always provides an exhilarating experience.

The sun came out in St Augustine today. The temperature was in the high sixties.  I biked for 20 minutes to loosen up. Then Arlene and I walked for 45 minutes on the beach. Then I ran a pretty solid 4 miles in 41:53.    🙂  🙂      I walked the first minute of mile 2 and mile 3 but continued non-stop from there on.  It felt like about an 85% effort.

 11:16,  9:29,  11:26,  9:43 = 41:53

SUPER BOWL TIME!