I have been catching up on some long way to Home projects over the last few days. It is surprising to me how much these small projects tire me out in the course of a few hours of lite work. But I did force myself to Turkey Swamp Park on Friday after my DIY job. It was tough getting started, but I did stay in motion for about 55 minutes with 6/7 quick straightaways and hills at the finish. Surprisingly when I returned home and checked my weight, I was at 142 pounds. That’s pretty close to top running weight and down about 8 pounds from my high earlier this year.

 I’ve been getting anxious to get to a 400 m track to run some form of time trial. I currently have zero idea of the level of my conditioning. I would be thrilled to run a four minute 800m at this point.  One problem is that local schools have stopped allowing the community members to use their 400m track. It’s quite annoying. I guess I’ll just have to climb a fence. 🏃🏿‍♂️😊🙏🤞👣🪜👮‍♂️🏃🏿‍♂️🏃🏿‍♂️

On Thursday the 9th I did 3 interval miles on the cinder track. The times were not very impressive. But it is the 1st work out of that length that I have been able to complete recently. I ran each mile without stopping. That sounds pretty pitiful to say 0for a training athlete, but I have not been able to do that for a while.
On Monday the 13th I did a much more impressive workout for this level of my conditioning. I ran 4 x 800 meters all under 5:30 with 3:00 recovery completed in 29:50.
Today, Tuesday the 14th, I ran and swam in the pool for 30 minutes.

During the 15 days that has relapsed since the last time I posted, I have been able to become more consistent in my training. I’ve done some form of work for 10 of those 15 days. No workouts have yet approached the intensity, especially the aerobic intensity of workouts that I did many months ago before I was injured. The workouts have included Hill efforts whenever possible. I’ve been monitoring my VO2 max, which has fallen into 35 in recent times, and I have been unable to improve that in the last two months. That is somewhat frustrating. I feel as though I don’t have the mental discipline to run extended miles any longer. I can proceed for quite a while with jogging, pick ups and walking sequence. But sustaining a respectable pace for any length of time is still very difficult. That sequence does keep my heart rate at a pretty high level for an expanded period of time. So,I am assuming it is improving my cardiovascular fitness.

You can go out now if you want. 😊 That comment, picked up by the voice recorder, was meant for the dog who was asking to be let out on the patio. 😊

Anyhow, I am happy to be getting training of any kind done at this point. My back is still pretty painful after workouts. It doesn’t hurt while I’m running or doing exercises. But, after I sit for a while, it becomes very sore. I haven’t been able to determine if this is a structural or muscle issue. I hope it is a muscle issue which will eventually strengthen and disappear. I hope it is not a structural issue which will become more difficult as time goes on if I am doing some damage to my lumbar area.

The current goal is to continue doing core work to strengthen that area, stretch well before and after workouts and hope for the best.

 I am not writing specific workouts here because my workout details are being recorded in my journal and on Garmen Connect and Strava  uploaded from my watch. It’s magic!❗️

After my Post on the 12th, we drove to Hoboken to visit Rob for a few days. I did manage one run on the waterfront, which was lovely.  However, somewhere along the way I picked up a stomach virus that knocked me out for about a week. I got back on the trail on Sunday the 22nd with a very long walk. Yesterday, on Monday the 23rd I did an 80 minute workout at the clubhouse that included strong core and upper body weights and a 20 minute run in the pool. Today, the 24th was a Tuesday and I ran on the roads around four seasons for 2 miles and finished up with four pretty strong water tower hills. My back was sore from yesterday‘s work, but I managed to get it loose as I ran and finished well. Once again, when I sat for an hour or so after the workout, my back tightened up pretty seriously. I think it is something I will need to work through until my back gets strong again. Anyhow, I’m now in training.

The title says it all. After three days of work, my legs were pretty tired. The solution was to head to the club house for work in the exercise room. I did a strong core double set and a double weight set for my arms.  I finished up with some stretching and a soothing hot tub session.. Good day.😊

Tuesday, I stayed off the roads to let my legs recover, but I did run for about 30 minutes suspended in the pool after a quick work out in the exercise room on the weights.

Today, I arrived at the cinder track again around midday. The summary weather remarkably has continued. I covered another 3 miles with pick ups as the work out proceeded and concluding with 4×200 at about nine minute pace, which is pretty fast these days.

 My body is still requiring a an extended warm-up before I feel comfortable during a workout. That means walking first, doing walk/run intervals, then extended jog /run intervals and finally getting to a point where I could do 200m intervals walking in between.

I intend to stay at that 3 mile level for a while. I am yet to get to the point where I actually run 3 miles nonstop. When that is possible, I will start to increase the distance of the intervals to 400 maybe to 600 and finally to 800m.

My Garmen website tells me that my VO2 max is currently at 37. It’s pretty good for an old guy, but I’m working to get that over 40 at some point. I am certain that will take a while if I ever get there . I was at 40 a year or two back . I dare to dream.🏃🏿‍♂️😉

The cinder track was just about perfect and it was 70° on this Monday. My workout covered 3.2 miles in 51 minutes. I did 12 x 200m gentle pick ups with 200m walk between each.  Nothing spectacular but another step in the right direction.

It has been a challenge to arrive at a point where it feels comfortable running on an everyday basis. Given all the factors of my current life situation, is it wise to run again with sore legs on the day after a positive workout? So far I have answered no. Does there come a point where I have to just go for it? Or just wait for my body, knowledge and experience to tell me the moment.

Well, today I opted for rest! 😊

I am anxiously anticipating the day when I can get back into the cinder track. That seems like a benchmark moment. It could be this week. I plan to check out the track tomorrow. 🤞

Friday was a lot of walking and a lot of recovering and a lot of sleep.

Today, Saturday, I did the most ambitious workout so far on the streets of FSML. It was definitely not fast, but it was 2 1/2 miles with three WTHills at the end. (38 minutes) Before and after were long walks with Gracie.

I am feeling it in my legs tonight, and I am looking forward to a long sleep.

 Not a bad first week❗️😊

Wednesday’s activity consisted of light work at home doing core and balancing and a few sets of the steps.

On Thursday morning, I braved through the squall and made it to Monmouth University indoor track. After a multifaceted and long warm-up, I ran one mile. It is one of the few total 1 mile efforts that I have completed since my return, and I have to admit that it shows how aerobically unsound I am. That was followed by 10×100 m strides. There, too. I was breathing heavily throughout.

So, there remains plenty of work to do.

The secret remains finding the balance between working hard and staying healthy.  I would do three sessions a day if I thought my body could actually handle it.😊👣