February 25th, Saturday

I ran 2.65 miles  in 30:30 tonight along Beach A1A.  All the joints on the strip were jumping as the temperature remained near 80* at 7:p.m.   The lighting was much better for this after dark, easy, recovery run.

Stats – Stable

February 24,  Friday

First the facts. Today I ran for about an hour and 10 minutes. I covered five and a quarter miles with 10 pickups practicing my 180 strides per minute (SPM)cadence. That cadence is a little scary, but I am getting more confident as I get more comfortable at it. I have run frequent pickups for 30 seconds at that 180 SPM and a few pickups of one minute at that cadence.  My Garmin reords  that  when I am doing these pickups I am running at below seven minute per mile pace. Also more pool frolicking after.

So it appears that I have settled into a two day on- one day rest sequence. I chuckled to myself today as I was thinking of that concept. I developed that idea for a runner I once coached named Juan York. Juan was a very good distance runner who was in the same class with my son, Rob. He was having lots of leg problems one season. He was willing to work hard but was having serious problems completing workouts each day. So I created the two day on – one day off sequence for Juan.  I told him, “You make will be able to complete each workout because you are either coming off a day’s rest or you will have a day’s rest tomorrow.” Juan bought into the idea and had a very successful season. So now I’m selling that concept to myself. So far I have managed to avoid any leg problems using that sequence.

NEW TRAINING RUNS –  today while running in my shaded neighborhood I stumbled upon a fence with a pedestrian gate that led to Anastasia State Park. I followed a lady who was walking her dog through the gate and asked her about the place. It turns out that there are numerous shaded trails to run and eventually it winds back to the beach from which I can actually run home to our condo in Saint Augustine Beach.  So now I can access the State Park trails and the shaded neighborhood without running any public streets or roads.  That makes it easier and safer. I plan to make a lot of use of that area in the next month.

Stats- ?

I-Mad – Still 0 ?

a.m.HR -54BPM

Weight -#153

Sleep -9 hours

Workout -5 miles with 10 pickups @ 180SPM

February 22, Wednesday

I hope that my most frequent readers have not become bored with the descriptions of my runs on the beach in st. Augustine. Each time I run on this beautiful beach I am cognizant of how fortunate I am to be able to spend two months a year, during the worst weather in the Northeast, in St.Augustine. Today’s run was one of those special experiences. So, if you have heard enough from me about beautiful experiences on the beaches of St. Augustine, you can skip the next paragraph and  just read the next sentence. I ran 5 miles in 55 minutes with a final mile of 9:47.

After checking the tides last night for St Augustine Beach, I was able to plan my day to get out during the Sweet Spot in the cycle.  The sand had a firm but forgiving consistency and was as flat has a board. The temperature was about 68 degrees at noon and there was a friendly, convenient, comfortable cloud cover. ( The midday Florida Sun can wreak havoc on a fair Irishman.) The surf was a bit rough and there was a gentle breeze from the south that sprayed a mist near the water’s edge. I started to the south into the mist and the breeze. My first goal was to run just 30 minutes. But I was so comfortable that I quickly upped it to 40 minutes and eventually to a full hour.  I turned around when my watch read two and a half miles and exactly 30 minutes. The pace was relaxed and effortless as I headed back north. By the time I reached mile four, it had begun to rain and a pretty stiff wind blew at  my back.  With that edge I managed a 9:47 final mile. The final two and a half miles back was completed in 25:20.  Perfect external conditions; relaxed and pain-free striding; emotionally and mentally content; SUBLIME!

Haven’t heard this in a while. …

Stats –

I-Mad =0

a.m.HR = 54BPM

Weight = #152.4

Sleep = 9 hours

February 21, Tuesday

Now that’s a running ensamble!

Dressed for success.

Walked to beach, 5 minutes.

Started watch.

Ran 4 Progressive miles.

Walked home.

Frolicked in  pool, 10 minutes.

11:43,  9:55,  9:42,  9:39 (Final 3 miles in 28:58)

Good day!

Stats –

I-Mad  = 1?

a.m.HR – 54BPM

Weight = #153.5

Sleep = 9 hours

Workout = 4 good miles on beach?

February 19 & 20, Sunday & Monday

Sunday – Resting

Monday  –  We drove the car onto the beach this afternoon around 4 o’clock. The temperature was about 74 degrees and the breeze was coming off the ocean from the East. So we walked and sat and sat a little more. After a stop at the grocery store we finally arrived back at the condo. By this time it was totally dark. While Arlene cooked dinner I had to make a decision whether to let this day pass without running or try running in the darkness. I thought the neighborhoods would be pretty well lit, and that I would not have any problem. But it turned out that there were some pretty dark spots, and I was frequently in a state of anxiety about my footing. I tripped on a speed bump two years ago and broke a few ribs.  As a result  I am a little reluctant to put myself  in the jeopardy of hazardous footing. I finally completed the 2-mile loop around the neighbourhood and was relieved to be back in our little complex with good lighting round a half mile walking path that surrounds the area.  But I did manage three and a half miles in 39 minutes, some of it scampering under duress.  All miles were between 10:30 and 11:00.  Was not the most enjoyable run in St. Augustine, but a very pleasant afternoon.

Stats – Stable

February 18th,  Saturday

??Grey skies are gonna clear up. Put on a happy face!?

Today I headed out to the beach for a  run. It’s been a while since I have gotten back to the beach. But the high tide blocked most of the solid sand, so I quickly reversed and started back toward the shaded neighborhood.  As usual after a day of rest, my legs felt pretty springy.  In the neighborhood I did two miles at quicker pace.  Mile 3 was 9:08 and  mile 4 was at 8:42. Both efforts were pretty comfortable.  A slow Jog and walk home completed a 6-mile day.  Not bad!

Stats  –

I-Mad =1

a.m.HR = 54BPM

Weight = #153.5

Sleep = 9 hours

Workout = 6 miles  in 1:08  with 2 miles at 9:08 & 8:42

February 16th & 17th, Thursday & Friday

Seeking a little more pace in my training, I set out for a shorter, quicker run today.  The result was 2.75 miles in 30 minutes with 4 x 180 Stride Per Minute (SPM) pickups of 30 seconds.   That is 90 strides in 30 seconds.  The objective is to gradually increase the distance at which to run this 180 SPM pace until I can sustain it for 1500 meters.  I have not tried to run that cadence for more than one minute yet.   I am getting more comfortable at it.  This usually results in sore legs the next day.  So today was a day for recovery.

Stats –  Stable

February 15th,  Wednesday

With an unrelenting wind out of the West all day today I finally got out around 5 o’clock for a 2.92 mile run 36 minutes. Looking only for a comfortable recovery run, I stayed on a safe, flat sidewalk that  formed a loop around the neighborhood.

Stats –

I-Mad = 1

Sleep  = 9 hours

a.m.HR  = 54BPM

Weight = #152,5

Workout = 2.92 miles  in 36:00

February 11, 12, 13, 14.

Saturday,  Sunday, Monday, Tuesday

Somehow I got a few days behind in my log. Time seems to be moving very quickly here in Saint Augustine. We have been here already for 17 days. My last post was the one I entitled Snow Moon which involved a 6-mile run on the beach late Friday evening. So here’s a quick catch-up of the intervening days.

Saturday, February 11th –  Today I took advantage of the heated pool in our complex. I spent 25 minutes moving in the water swimming and running. I think it was the best choice for my legs after the longest run I had in months.??

Sunday, February 12th – I returned to the pool early today two get a full warm up of my muscles before I tried to run. So I spent 30 minutes swimming and running in the pool. I also find that I can do full range of motion exercises in the pool without putting a great deal of stress  my joints. Later in the day I went for a 45-minute run on the beach. Most of the Run was quite leisurely but I did manage to finish with a 10-minute mile.

Monday, February 13th – Returned  to the pool today for 30 minutes running and swimming. I am proceeding with an abundance of caution as I try to upgrade my training level so as not to injure my legs. I am convinced that if I can get toJune without any setback through injury, I can be very competitive in my races.??

Tuesday, February 14th – Today I got back to the beach for 60 minutes in motion covering 4.62 miles. My goal was to run a few sub 11 minute miles in the middle of the day’s work. I managed a 10:40 and 10:52 along the way miles  2 and 3. I also ran a 4:30 1/2 mile during the final stage of the run just to see if I could do a little pick up. I was going to stop at the four mile, but as it turned out my body felt just about perfect at that point, not a single ache or pain and my breathing was quite comfortable.  So I decided to enjoy that moment and added another six tenths of a mile along the very pretty beach.

Stats –

I-Mad = 1

Sleep = Averaging 8 to 9 hours.  However,  I set the alarm  to wake me at 6 a.m. today because I had planned to seek out the Ancient City Road Runners who gather nearby for a 7 a.m. run.  When the alarm went off I, decided against that plan and went back to sleep.  So that produced a broken sleep today.

a.m.HR=  Steady 54BPM

Weight = #151.6 after run!  Getting back to fighting weight.

Workout = 60 minutes in motion on the beach.

February  10,  Friday

SNOW MOON PRE ECLIPSE

Today’s runs started amid ideal conditions in the late afternoon. The temperature was 61*and the sun was shining brightly on the western horizon. The sky was cloudless and the beach was flat. My goal was to run close to 5 miles with a pledge to stay in the 11 to 12 minutes per mile range. About 40 minutes into the run the sun disappeared in the west and the  Snow Moon rose majestically over the ocean.  It actually inspired me to take some photos and run an extra mile.  Of the 6 miles the first was in 14 minutes. The next 5 miles were under 60 minutes. My legs and breathing became more comfortable as I ran along.  I had taken yesterday off as an abundance of caution after Progressive miles on Wednesday. These last two workouts provide the best indication that my fitness is improving over the last few months.  The St. Augustine Lighthouse 5K will be the next competitive test of my fitness level on March 6th.

Stats – Stable