September 7th,  Thursday8

Today I did 6 miles on the bike with 3 x 100m strides after the 5 mile mark.  Felt good.   Plus ran a little more at practice in the afternoon with the young guys.

Good stats.

September 6th,   Wednesday

Early morning physical therapy and afternoon cross country practice at Liberty.  Fun working with the young guys..

Stats steady….

September 5th, Tuesday

I tried to upload Chubby Checker but it wouldn’t play. But you know the words!  TWIST

I set out on a bike ride late today and halfway through I decided to add a little twist. Because I am experiencing repeated soreness in both my Achilles tendon and plantar fascia after each time I try to run a couple of miles,I decided to try a new strategy. I will run less strides but with a little more intensity. So I stopped in the middle of my bike ride and did 50 x high knees wow balancing on each foot and two 100 stride straightaways.  This got me as winded as I have been in quite some time. It makes me question my fitness. But I hopped back on my bike and finished the half an hour ride. All in all I would call it a fairly demanding 30 minutes. And I like the new twist. I will see how my feet respond to this new stress

Stats –

I-Mad and I-Mid still 4/5 out of bed! ?

Weight = #153

a.m.HR = 54BPM

Sleep =8 hours

Workout = New twist above ??

September 3, Sunday

Spent a full hour at solid work in the fitness center tonight followed  by 20 minutes in the hot whirlpool.  (20 minutes on bike, 12 minute mile on treadmill,  10 minutes on elliptical, 20 minutes upper body weights)

Pleasantly tired,  ready for bed!

Stats holding steady.

September 2nd, Saturday

During an early morning cross country practice at Ocean County Park our top guys got in excess of 10 miles and I did 30 minutes in motion mostly running and some walking. The guys also finished up with eight times 120m strides working on good form. We are definitely ahead of last year but still have a long way to go to be competitive.

Stats-  I-Mad AND I-MID STILL 3/4

Everything else = no change

September 1st,  Friday

A late afternoon return to the road…….

With a touch of autumn in the air it felt good to run 3 miles on the road in Jackson.   My feet in the new Orthotics, slightly adjusted by Dr. Faith this morning, are tolerable.  Not perfect, hopefully I will get adjusted. It seems that my aerobic fitness level is not bad despite what I consider a lost summer of training.

Stats –

I-Mad and I-Mid =  3/4

Weight – #153

a.m.HR – 54BPM

Sleep – 7 hours

Workout – 3 miles in 36:15. Not blazing but done!

August 31st, Thursday

AS SUMMER WANES…

It has been a while: I am jot sure why.  But today after a solid early morning physical therapy session I rode 40 minutes on the bike 7.1 miles.  Must sleep now as a.m.  starts with an early visit with Dr. Faith at Rothman Institute for orthotics evaluation.

August 30,  Wednesday

On this very comfortable August evening Arlene and I went to Avon boardwalk. We walked and enjoyed the ocean breeze.  I added a 20 minute easy run covering 1.76 miles.  The discomfort report is guardedly optimistic.  Afterwards  we shared a very tasty Mahi Mahi dinner.

Arlene snapped this picture while I was running.

Stats are stable.,

August 27th, Sunday

I arrived in Hillsborough this morning to work as a volunteer at Jason’s Run.  I had no intention of running the event at all. Rich Refi immediately assigned me to the position of course director.  I was to assign the student and parent volunteers to the various turning points on the course.  After I had assigned everyone to his or her position, one of the volunteers asked me how would they know when to leave the post when all the runners had passed. I hadn’t thought of that. So I decided that I would become the Caboose of the race and drive behind the runners to inform the volunteers that everyone had passed. It soon became apparent that driving was not a good idea because the final walkers were moving at about 3 miles per hour. So I wound up jogging the entire course with a few stops along the way for instruction.   But everything turned out okay and nobody got lost.  I also somehow got the job of awards announcer.  A good time was had by all.

Love you, Jason

That is the longest run with my new orthotics.   Still feeling that bruised sensation on my heel pad.  Visit Dr. Faith on Friday. I think she will have to adjust left foot pad.

August 25,  Friday

  I am a ‘happy me’ on the cinders .

After an early morning PT session and a good breakfast, I went out to the cinder track for the first time in many weeks. I only ran a mile and a half, but that is a longest run that I have made in some time. Everything feels fine while I’m running: now I have to wait for the after effects which usually come by evening.

Stats –

I-Mad and I-Mid  = 3/4. Stretching before I set my feet on the floor reduces that number to about a 2.

a.m.HR = 55BPM

Weight = #154

Sleep = 6.5 hours