Monday, December 4th.  9:00 p.m.

Somehow 6 days have passed since my last post. That is one of the longest periods without posting it since I began this log. As usual I become less inspired to write when I have taken time off. During the past 6 days I have had four off days. That is simply because my body has told me it is too tired to work out. On, Monday, the 27th and Tuesday, the 28th of November I did two consecutive workouts, one on the Boardwalk and one in the pool.  Both were pretty draining. However, I wasn’t prepared for the toll it took on my body for the next three days. I spent a lot of time sleeping and sometimes stretching and heating my sore left foot.  On the 4th day, Ssturday, I felt pretty revitalized and headed out to the cinder track to probably once again push the envelope a little too far. This day I did an 800m warm up very slowly. I then ran 3 miles in 13 minutes, 12 minutes and 11 minutes. On each lap of the half-mile circuit I did two pick-ups each of from 50 to 100 sides. That is the most pick-ups I’ve done since returning to training last month. It felt like a pretty serious effort. On Sunday and today my muscles have been pretty sore and the left foot is acting up again.  I have not experienced any pain while running but that left foot does seem a little weaker or out-of-sync if I concentrate on it. So today I am concentrating onmy rehab circuit of lower leg strengthening, stretching, with core and balance drills.  Also rolling the fascia in the left foot.   During each of my workouts I have very little difficulty on the arobic side. I never feel totally out of breath or sucking wind. I guess I underestimated the amount of conditioning I would lose in my muscles by not running on hard ground for nearly 3 months after my races in Birmingham. The fact is I kept titty busy in the pool and on the bike and doing rehab so I seem to have sustains a good deal of my Aruba conditioning. But my muscles take an extraordinary amount of time to recover from what I believe are simple workouts at 12 minutes per mile never yet to exceed four miles. So tomorrow I will run in the deep water in the pool and if it’s warm enough out I will ride my bike and do some work in the weight room.  My current role is to run a respectable time perhaps below 28 minutes at the 5K Lighthouse run in St Augustine on March 3rd. I suppose at some time along the way in the next 3 months I will have to run a couple of 10 minute miles in order to have a shot at accomplishing that goal. But for right now I’m feeling pretty healthy; my weight is down to 153lb again and I am able to run, ride and swim.  I must keep reminding myself if that’s not a bad way to live + 70.

Stats –

I-Mad = 1😊

I-Mid = 3 🤐

Sleep =lots 🤗

a.m. HR = 54BPM 😊

Weight – #153.    #151 after workout 😆