November 4th ,  Friday

Wait for the late riff!

https://youtu.be/KJzvkHtfBfM

Going easy on a sore body…

The body has been feeling sore and achy the last two days. My explanation is that it is the result of  3 of 4 previous days  of work at an upgraded level of intensity.  (11.5 miles on the bike Sunday;   80  minutes of hard work on Tuesday ;  first 2.5 mile jog on Wednesday )

  Even had a 3 hour nap yesterday afternoon, first time in years!

So, after a mile walk and jog his morning, I went to the clubhouse this evening to try to jump-start my body.  I moved a few light weights, committed some lame core work, scampered to the pool for a labored 15 minute swim  and retired to the reverie of the hot whirlpool.

Tomorrow will be another day!    STRONGER!

Stats – Stable

November 2nd ,  Wednesday,  Late nite

Trying to stay in control  –  ” Discretion is the better part of valor.”

Today at the Liberty cross-country practice I ran 2 miles on the track. That is the furthest I’ve tried to run  since I injured my Achilles  tendon. I did an extensive warm-up of walking, very slow jogging and leg drills. My original intention was to run 1 mile, but my injury started to feel better. At around the one-mile mark I was in that sweet spot where it stops hurting for a while, and so I decided to continue. There is always that danger when you are in that sweet  spot of no pain  you will overdo it and  cause damage that will set back recovery.  I hope I did not do that today. When I finished I felt a kind of throbbing in the tendon. That quickly disappeared, and it has not hurt since. I have stopped using ice after I run because I’m not convinced of its effectiveness. So I have been massaging and doing some serious rolling with the foam roller on my calf muscles.

No stats today

November 1st , Tuesday, 6:00pm

80 Minutes  of Good Work

20 jog   with no AT discomfort ☺

20 lift

20 swim

20 water run

Stats- steady

October 30th ,  Sunday

11.5 miles on my 1 speed bike in 1 hour  (5:24 per mile)

It was a rather easy hour.  I am surprised by the ease with which my legs recovered from each time I inserted a 50 to 100 pump surge, mostly as I approached each uphill segment of the road.  There must have been 15+ bursts in all.  I continue to believe that I am maintaining a reasonable  amount of  fitness.  The question remains if non-running work (biking and swimming), no matter how intense, transfers to running performance.

Stats-

I-Mad – 2

Weight 153#

SLEEP – 8 hours

a.m.HR – 54

Workout –  Biking 1 hour with 15 x 50 to 100 pump bursts

October 28th ,  Friday  2:00p.m

Energized by recent articles provided to me by my good friend, Rich Refi,  I was up early this morning with High Spirits.   I pounded out 75 minutes of good work  in a number of categories.  I ran 20 minutes on the treadmill, followed by 25 minutes of upper body and core work, followed by 20 minutes on the bike doing 30-20-10 segments and 10 minutes swimming aggressively in the pool. I am satisfied with the progress of my Achilles tendon injury but still moving with deliberate speed.

Stats –

I-Mad =1.5

Weight – 154#

Sleep – 8 hours

a.m.HR- 55BPM

Workout – 75 minutes as above

October 24th & 25th

Monday-

No workout.     Achilles tendon was not bad after Sunday’s 2 mile effort at Holmdel.                                                                                                 Good xc workout for Liberty boys today.

Tuesday-

 Managed to fit in 60 minutes of work at the clubhouse.

Weights- 10.    Core- 15.    Tredmill- 10.    Elyptical- 10.   Swim 15.

October 22nd and 23rd

“Get out ‘my life why don’cha”  Classic Vanilla Fudge

Saturday – A good 70 minute workout today.   I completed 20 minutes of work on arms and core.  I have added weight on every exercise.  Getting stronger!  Clocked a 20 minute swim + 30 minutes of water running with 7 sets of the  3 level surge drill. This sequence seems to work my whole body quite intensely.

Sunday – Went to Holmdel today with Arlene . While she took some photos I walked and jogged the loop around the start field 4 times, which is about 2 miles. I walked up the hillside and downhill on the opposite side.  After two laps my Achilles stopped hurting me for the first time in a very long time. This situation has occurred before and it’s not uncommon.  Achilles tendon soreness, as one runs and gets warm,  tends to abate if it is not a serious injury.   The trick is to do no further harm during the period of no pain. Today I managed to continue running very slow with short strides during my jog segment.  I stopped before any pain began to recur, and hope that I have not done any harm for the day. Tomorrow will tell the tale when I wake up in the morning if I have done any additional damage to the area.

a.m. update, Monday-   I- Mad= 2/3. Not too bad

GIANTS WIN FROM LONDON.  HORRIBLE NFL GAME!  EASIER TO WATCH SOCCER!

STATS –

I-Mad – 1/2

Sleep- 7 hours

Workout – Above, 70 minutes

a.m.HR – 54BPM

WEIGHT – 155#

October 18th,  Tuesday

84* on the canal, and solid work effort

After a summer-like Autumn afternoon along the Delaware Canal with Arl, I spent 75 minutes at the fitness center lifting , swimming  and water running. 20 weights and core  + 20 swim                                                                                         +35 run  with 6 x (60- 40- 25) @ 5k effort – 800m effort  – 95% effort            

That water run exercise with the 3-part surges is very demanding aerobically, and seems to leave me pretty tired each time I try it.   I hope it is helping me to retain my aerobic base while my Achilles tendon is healing.    

Stats –

I-Mad – 2.5

amHR – 54BPM

Sleep  – 8.5 hours

Weight  – 154#

Workout  – 70 minutes in motion