Dey 4 – HIIT I pushed through my negative feelings about the TREADMILL tonight. I waited all day hoping for a clearing. But it never happened. It was the kind of cold, deep damp day that chilled a guy to the bones. Finally I headed to the exercise room and the shredded treadmill. I repeated the workout from Wednesday adding 1 additional 4 minute interval. I thought it worked out pretty well. The whole workout covered about 45 minutes. Hoping for better weather tomorrow.

On day 2 of my the new workout plan to improve vo2Max it was a 30 minute aerobic run in AAFartlek mode.

I have in till now labeled my training runs done jog-run-walk as MMF meaning “My Modified Fartlek.” I have decided to change that to Age Adjusted Fartlek. It smacks of less hubris.

The total plan consists of 10 weeks of running alternating days of HIIT and aerobic training. Day one was HIIT. Day two was aerobic. Since this was the first week I chose to make day three a water running day with no impact out of an abundance of caution.

Tomorrow will be HIIT again.

April 2, Tuesday

Here with renewed Motivation to write and train.

Competing at the USATF Masters Nationals and the World Masters Championships these recent weeks has been exciting, enlightening and encouraging. Exciting because it transported me back to my days of running competition in high school and college. Enlightening because I was introduced to the world of masters competition nationally and internationally. Encouraging because I performed at a level beyond my expectations. Because of that I am motivated to train at a more competitive level in hopes of exceeding the level of performance that I have currently achieved. Second place is too close to let it go!

Today’s workout was on the Cinder track. It was my 1st attempt at an interval workout in months. My goal is to improve my Aerobic Capacity (VO2 max) over the next 2 months.
I was able to maintain a solid pace for 600 meters during my 800 meter race at world masters. But I could not maintain that pace for the final 200 meters. I interpret that to mean I need to improve my endurance or aerobic fitness. (:46 – :47 – :47 – :52) 3:13. (:52!?)

The workout began with a warm up of 1000 meters, plus stretching, plus 3 Straightaways. The main segment was 4 times 4 Minute runs with 2 minutes recovery. I covered 2 miles in 24 minutes. It is a workout I plan to repeat frequently over the next 2 months. The purpose of today’s workout under pretty cool and windy conditions was to establish a baseline to monitor improvement.So, I will try to establish a sustained training program while remaining healthy.

It is good to be back!

Tuesday, September 17

I just want to record this workout because it’s the best  that I’ve had in quite a while. I set out to the cinder track with the goal of running 10 x 400m at 10:00pace. That would be 2:30 per 400m. As it turned out I found that it was almost impossible for me to run that slow. I’m not quite sure why.  The recovery varied. Essentially I waited until I was breathing comfortably.   I did not time the recovery. At no time during the entire workout did my legs feel as though they were giving

out or getting very tired.

Hear are the times that I ran;

2:17, 2:17, 2:15, 2:07, 2:07, 2:02, 2:06, 2:17, 2:15, 2:07.

I am sure that I heard the iconic voice of Coach Bob Short in the background.

My body was quite used up by the effort and I slept nearly 11 hours last night.   My legs do not feel terrible today but I have not done anything but walk with the dog.

My training plan for the next 2 months is just to build up base so that I can begin to do some serious workouts in December and January in preparation to run the  800m Masters National Championship   and the World Masters 800m Championship in February and March 2025 both in Gainesville, Florida.

Tonight, August 29, I ran the Mammoth Mile in 7:28. That was a 43 second improvement over my unimpressive run at the Big Bang Mile ten days ago. My goal was to break 7:30; so I am happy with this performance.

On September 6, I will be competing in the New Jersey senior Olympics in order to qualify in the 1500 m and 800 m for the national senior games next summer. I approached these three events in a relaxed manner and have trained in a similar fashion.

I’ve managed to keep my body free of injury and at the same time maintain a competitive fitness level.



Ran on the cinder track last night (Monday) doing intervals at 8:00 pace; 2-4-2-2-4-2-2-4. Final 400 m at 1:48. Goon night!

That workout completed a seven day cycle of good work.

Wednesday- 3 miles on the track of MMF

Thursday- 4 miles on the Jackson Road for the first time in a few months

 Saturday- 3 miles of MMF on the cinders

I am racing a no pressure Big Bang mile on Sunday. It is a Jersey Shore AC event. So I like to do well. That always raises a rest issue. How much time does an 81 year-old guy need to recover in order to run a decent mile? I am still trying to figure that one out. I think this time I’m going to not worry about resting and keep training. There are two other miles that I will be running in the next three weeks. When is the mammoth mile on August 29, the other is the New Jersey senior games on September 6. That one is qualify for the senior nationals which will occur in Iowa sometime next summer. So I do have a chance to run a couple decent miles in the next month. After that, it will be cross country for about three months right now I am pretty happy with my training and the fact that I’m staying healthy. My stats are staying consistent and in good form I’m a lucky guy.

AM – Elegant Eights x 5

August 4th, Sunday

The weather forecast for Sunday morning was the low 70s. I took that opportunity to get out and do a workout at the cinder track. The weather hadn’t been out of the high 90s for almost a week.  As I began to warm up I was surprised that my legs were so tight and heavy. I hadn’t done a workout in sometime on the cinders,  but I had been working on the machines at the clubhouse; treadmill, bike and elliptical.  They must be more demanding than I thought on my legs. So, it took me a while to get loose and feel ready actually do some kind of work.  I wanted the total workout today to exceed 4 miles. So, I decided to do some Elegant Eights. That phrase was created by Rich Refi about a decade ago while I was working with him at Hillsborough high school cross country. On recovery days we would have our cross country guys run comfortable 800m repeats on the grass. We originally called them Lazy 8s, but we decided that Elegant Eights  was a more positive term. The objective was to cover some decent mileage at a decent pace without too much stress on the body.  The boys would often run 8-10 repeats, usually with progressive timing.. The result was a usually a solid recovery day workout.  The goal today was to complete at least 4 miles with some tempo along the way.  The 72° overcast morning was a big help. I was able to complete 5x  800m hitting almost  exactly 4:45 pace on each one.  All objectives were met.

Stats-

Weight is up to 148# because I have  been running less and eating more for the past two weeks since the Pan-American games in Cleveland.

Sleep has been steady at 8-10 hours per night.

I have not checked my morning heart rate in over two weeks.

Feet and legs are injury free!   

With less than a week to my 800m race at the Pan-American games in Cleveland I am beginning to become a little paranoid about not becoming injured.

None of my workouts in the past two weeks have been close to max speed because I continue to feel a slight injury in my right leg, high hamstring muscle. It’s possible to run continuously but if I extend my stride, I can feel a slight pain. So my plan is to keep training for aerobic fitness and run a few speed. segments of 100 to 300m with a very short stride. Early morning running this week has allowed me to get in some decent work. I hope that my race in Cleveland will allow me to run a full 800m and not have a serious mishap with my hamstring along the way. My fitness seems to be OK considering that in every workout the longer the workout lasts the stronger I feel. So, I guess I’ll just have to see what happens in Cleveland.

The Pan-American Masters games begin in Cleveland in 19 days. I have decided to forgo running the 1500m race because of a nagging hamstring issue in my right leg. I’m not sure that I can recover fast enough to run the 800m on Wednesday if I run a 1500m on Sunday. I have not tried a serious workout in about a week for fear of further aggravating my hamstring. Over the previous two weeks I had successfully completed some arduous mid-distance interval workouts. That consisted of upgrading my normal training pace, which I believe, probably irritated my hamstring.

Hotel and flight reservations are in place. The objective remains to arrive in Cleveland ready to run a fast 800m.

Today, Monday, is a beautiful 80° summer day.The heat wave has broken, and I will be out on the cinder track this afternoon to see how well my leg is doing.



Trying to build mitochondria with some  600m repeats tonight.  1 mile warm-up and stretching. On the 800 m cinder track. I ran 600 and walked and jogged 200. The 600s were at eight minute pace. (3:00) The recovery was less than three minutes.

I was cautious because of A complaining right leg hamstring muscle.

The workout was positive, but I will need some time off to be sure my hamstring muscle is cared for. Tomorrow will be swimming, whirlpool, and weight room. It’s just about one month until thePan/ Am Masters games. So I cannot afford a hamstring injury.

Stats are positive-