March 17, Sunday

60 minutes on bike, 8 miles

March 18th, Monday

1 hour +  , 15 on bike ,  44 minutes of various running, walking with frequent SS.  Today I changed my Garmin to register metric distances and time by each kilometer.  It seems easier after all these years.. So, I know that if I can run 5:00 pace each 1K, I can run a 5K in 25:00 which has always been my goal.

March 19, Tuesday

A very blustery, chilly day.  Seemed like a nor’Easter all day.  No workout at all.

March 20th, Wednesday (SPRING!)

Road and ran for over an hour this still very windy afternoon.  5 SS + 2X 1K @ 4:48 and 4:54. I like my new metric timing system.  10 days left in St. Augustine.  Still thinking about racing another 5K on Saturday.

All stats remain steady and positive.

March 16,  Saturday

“Mind is everything:  muscle— pieces of rubber.  All that I am, I am because of my mind.”                                                                   –  Paavo Nurmi

“You could never get to talk to Nurmi.  You could talk to the president of Finland, but not to Nurmi. He was a god.”                  –  Arthur Lydiard

Amid a dreary, chilly,  cloudy, windy afternoon I managed to run a tough 4 miles on the roads and sand.  I added some (12) SS along the way and a strong 800m finish.  My goal today was to get out on the beach at about 6:30 a.m. because the weather forecast indicated that would be the best time of the day with the least wind and the mildest temperature.  However, when the alarm went off at 6:15 this morning I woke up feeling pretty beat up. My legs, my shoulders and neck were sore from work I did yesterday.  So, I turned over and slept till 10:00. I didn’t want to do too much today as Don is joining me tomorrow for another run, and I’d like to be able to stay with him for a while.  Still a productive day.

Good stats.

March 15th, Friday

“I have heard a million people say that running is the most boring activity that they can possibly imagine. Since I am sure I am not any smarter or wittier than these people, I can only guess they never learned to listen as they run.  If they did, they would surely be entertained and informed by their own thoughts.”

—Amby Burfoot,  The Runners Guide to the Mesning of Life

So, this morning I entertained and informed myself for about 70 minutes while I ran and biked as the sun came up.   🙂    I rode my bike to the beach and on the beach for about 15 minutes before I begin running. The actual run consisted of 4.14 miles during which I ran 80 stride SS of 30 seconds about 20 times with a 1-minute walk in between each SS.  The pace of the SS began at about 9:00 and dropped to 7:00 average for most of the remaining segments.   That 4 miles took about 51 minutes.  I then rode my bike home which takes about 7 minutes.     I have become quite fond of morning workouts on the beach.

Stats are stable and positive.

,,

March 12th and 13th

Tuesday –  5.77 miles biking on the windy roads in 46.00

Wednesday –   Today I met with my friend Don who is visiting in Florida for a golf tournament.   Don a an accomplished  tri-athelete who has completed a number of Ironman competitions. He was kind enough to run at my Pace on the beach for 4 miles with me. We had an enjoyable conversation and the time went by quickly. It was a treat  to have a friend along because all of my runs have been alone. We ran 4 miles with 5 x 30 second SS along the way in 46 minutes.  We plan to meet up again on Sunday morning.

Stats –

Weight = Steady at #152

Sleep =  Steady at 7/9 hours

HR = Midday 50bpm

Diet = 9

I-Matd  =  0

I-Mpfd = 3/4. While running = 0

stretching and body weights are good

March 11th, Monday

“I was born to run. I love to run. It seems that the faster I go, the easier it becomes.”   Mary Decker Slaney

Today was possibly the warmest day so far in St. Augustine.  Fortunately, some heavy clouds moved in to filter the sun by 4p.m..  I covered 3 miles on the beach consisting of 20 SS with walking in between.  I ran for 30 seconds covering about 80 strides, each followed by 60 seconds of quick walking.  My heart rate stayed in the 130 to 140 range throughout.  It took 38 minutes  and felt very good.  The SS pace was between 6:45 and 7:15.   I am becoming enamored of the idea of doing workouts that consist of walking  quickly and running fast with no jogging .   I am sure that I will continue to run some workouts at a longer, steady pace: but I’m finding it hard to imagine doing that without adding at least some SS.

Stats are holding steady in positive ranges.

March 10th, Sunday

Old, junky, rusty, burnt orange, but functional Huffy.               Found it in an abandoned warehouse.  Haven’t added air in 7 weeks. LOL

On the beach this morning as the Sun rose under the new Eastern  Daylight Time.  That meant an extra hour of sleep in the morning to get on the beach just as the sun rose. I rude my trusty Huffy for 40 minutes, ran for 20 minutes with a few SS and rode home for 10 minutes. (70 in motion)

Steady stats.

March 8th, Friday

“Walking and running makes us part of the living cosmic unity, and that is not something restricted to the young.”           Roger Robinson                              Legendary  masters runner

Today I walked on the beach for 1 hour with Arlene in the beautiful midday sunshine cooled by a brisk southern breeze.

Later, in the cool of the evening, I ran 45 minutes injecting some quick SS along the way.

Stats are good, especially weight of  150.5 lbs !

March 7th, Thursday

– 40 minutes in motion as the sun rose this morning, jogging .walking and running

– 30 minutes running a steady pace with few pick-ups as the sun set

I like the idea of running slower twice a day.  My legs feel heavy and tired but not sore or hurt.  Hopefully, this more extensive mileage will build my aerobic fitness.

Good stats…

March 5th, Wednesday

“Run slow. Run every day.”  Ernst Van Aaken

For the second day in a row I  ran twice.  It happened more by chance than by design, but I liked it.  I’m the morning I drove the car to the beach and ran 40 minutes,  more than I anticipated.  Getting out at 6 a.m. has become quite easy quicker than I expected.  Later Arlene and I visited the beach planning to enjoy the view from the car only on a chilly, breezy afternoon.  I ended up running a  surprisingly quick and comfortable 30 minutes.  That was the 4th run in two days!

Stats –

Sleep = 9 hours

Weight  =  #151.6

Morning heart rate equals 54 beats per minute

Diet = 9

Morning discomfort in Texas are stable

Daily stretching Is good.  Body weights  is fair.

March 4th, Monday

“Morning runs equal power in the third mile.”             Coach  O’Rourke

This morning was a classic case of 76-year-old SDOMS.  That is Seriously Delayed Onset  Muscle Soreness. My legs actually were more sore today than yesterday.  This is a phenomenon that I have noticed as I have aged: muscle soreness peaks at about 48 hours after intense physical activity.  So, today I did two gentle workouts.  At 6a.m. I rode and ran very slowly for 45 minutes.  At 4p.m. I jogged barefooted and walked for 2 miles on the beach in 30 minutes.  My legs feel quite revitalized tonight.  Tomorrow begins a three-day stretch of much cooler weather.  It should be a good opportunity to log some longer runs to begin the effort to improve aerobic strength.  Rich Refi reminds me, as he always does,  of my own saying  at the right time.  “Morning runs equal power in the third mile.”   That is  exactly what I need after analyzing my race on Saturday.  I hope it is not too cold at 6a.m..

Stats-

Sleep  = 7 hours

Foot pain indexes = good

Diet = 8

Weight = ?

Morning heart rate  = ?

Stretching = good

Body weights = Not enough