January 30th, Wednesday

Another 4 miles on a windy, cold (but not Chicago cold -51*) beach.  First 2 miles needed to bring the body to fully warmed up state.  Last 2 miles were dotted with 12 pick-ups of 30 to 100 strides at 8 to 9 minute pace.   That plan produces a heart rate in a very positive range for aerobic improvement.  Calf and quad muscles feeling on the margin, but ok for short pick-ups after a long warm up.

Stats-

Sleep = 8 hours

Weight = #154

Diet = 9

I-Mad = 1

I-Mpfd = 5. Pain at 0 after gentle stretch for about 2 minutes.

January 29th, Monday

My Sunset beach shadow

So, today I began my run on the beach as the sun was setting.  I didn’t use the heating pads today. Instead I did my leg swing drills before I began to run including some lunges. The first mile was very careful and deliberate at about 13 minutes per mile. The good news is that both my calf and quad muscles felt fine.  After I passd the mile mark, I decided it was time to follow my new motto, “Do what frightens you.”  So, I began a series of pickups starting with gentle bursts of 20/30 strides. As I gained confidence, I increased the length and speed of each pick-up. I turned around at the 1 1/2 mile mark and continued the      pick-ups.  In all, I ran over 15 bursts reaching about 1 minute for the final few at a pretty quick pace.  It was quite exhilarating to run at a solid pace for the first time in a month. The sun had set by the time I finished this 3 mile workout.  After the run I stood in the quite cold pool for 10 minutes.  The debate over the efficacy of cold pool baths after a run is a subject for another post.  But it felt good.

Stats-

Weight  = #153

Sleep  =  8 hours

Diet = 9

Morning heart rate = 54 beats per minute. Very consistent!

I-Mad = 0

I-Mpfd = 5

January 23rd,  Wednesday

Day of rest

January 24th,  Thursday

35 minutes with no calf issues,  constant, dull pain in  right quad muscle?

January 25th,  Friday

50th Wedding Anniversary. I Love You, Arlene.

3.3 miles in 43 minutes….  Calf muscle decidedly better!  Right quad curiously aching throughout run.  I have been consciously walking and running the 15 steps to the upper floor of our current rented condo whenever I have the chance.  Could that be a factor regarding quad muscle?

January 26th,  Saturday

Unrelenting, strong,  bitter mcold wind from the north pushed me south along the beach this afternoon for 2 miles.   Then I exited the beach and returned through the seaside neighborhoods where the wind was still unrelenting,  but not so strong.  Good news on the calf front, but still getting noise from my right quad muscle.  But 4 miles in 50:15 on a tough day with a strong last mile is OK for now.

Poor stat data lately. Scale needs battery.  Must do better.

January 22nd, Tuesday

Deep blue skies, bright sunshine, forgiving sands, endless flat beach, 55*, soft onshore breeze ……I don’t know how it gets any better for a runner. And it is -18* in New Jersey!  Wow!

Despite these optimal and inspiring environs, the Rhymes continue to be less than optimal or inspiring them. Although I once again managed to cover 4 miles, troubles with my calf muscle continue. I hated fake legs for about 20 minutes prior to heading out to the beach. Still the soreness and ominous feelings in the calf continue for about 40 minutes of my run. So, the first three miles consister of jogging, stopping to stretch, running a little, stopping to stretch walking and jogging again. That resulted in miles timed at about 13 /14 minutes. By mile four I could run at about 11 minutes non-stop without any calf issues.  None of this  demanding aerobically.  So I continued to to stress about losing fitnes both aerobically and in muscle tissue. So my current plan is to continue  moving for 4 miles probably every other day. On the other day I will bike and swim to maintain fitness.  I have to remind myself of how luckey I am to be where I am and for the opportunity to work daily on my fitness.  Deep breath!

Stats are stable.

This is Sunday, the 20th of January, our first wake-up in St. Augustine!

“The  hardest part of training is always those first few steps out the door.”

Bill Rodgers

This was the first year that we took three days to make the trip from New Jersey to Florida. Sleeping at the hotels for two nights meant that we only drove for about six hours each day.    We slept later and ate a relaxed breakfast each morning, and had no time pressure to finish the day’s drive before dark.  But the trip did seem to be a lot longer.  I think that, if we are going directly home in April, the one day grind is preferable. Not a big fan of the overnight hotel scene.

Today was a much colder day than yesterday which was a balmy 70* at arrival.  After stressing all day about the cool temp and the constant blustery wind, I forced myself to get dressed and get out for a run.I managed to stay in motion for 4 miles and 54 minutes.  It has been taking over 30 minutes in motion to get to the point where my calf is not moaning and threatening to cramp.  That occurs even with 20 minutes of heat and a mile of jog,walk,stretch.  But, even slowly, 4 miles is 4 miles.  Glad I got out today.

Stat drought!

January 15th, Tuesday

” Running was the time he felt most alive. He knew that as surely as he’d ever known anything.”

~~~~~ Richard Christian Matheson,  “Third Wind”

Today was a magnificently clear, sunny and calm day in the middle of January. The temperature was in the middle thirties, but I was layered up and cozy.  I had a goal to complete four miles no matter how long it took.  My calf muscle is obviously not completely healed. So, throughout eight laps I had twinges of pain. I was constantly mulling the decision to continue for the benefits of a good aerobic workout or  to stop to prevent the possibility of re-injuring my calf muscle and being sidelined for another week or more.  I kept pushing on while stopping to mollify the discomfort in my muscle each lap. The effort took 1:07 with ten minutes of that time spent stopped for calf stretching. The temptation to bag it each lamp  was  constant. I was surprised at how exhilarated I was with completing this very slow workout. Getting out on the track after ten days was surely a motivator. But, mainly,  I was too spellbound by the crisp air and blue sky and bright sunshine and soft cinders to terminate the moment.

Good stats for a good day…

January 13th,  Sunday

“Running gave me discipline and self-expression.”

John Landry

After a day of rest yesterday, I managed to get in one hour of work in the clubhouse. I did a lot of heating and pre-workout legs drills before I got to the clubhouse. I could still feel soreness in my right calf as I started on the treadmill. I began walking first and then jogging. Never got to any quick speed and stopped occasionally to stretch along the way. (20 minutes) I went from there to the bicycle for 20 minutes and then to the elliptical machine for 20 minutes. On those two machines my calf muscle is not a factor. My heart rate was up to almost 130bpm during some parts of the hour.  It felt like a positive day.

Stats are steady.

January 11th, Friday

“Injuries made me a cross-training believer.”

Florence Griffith Joyner

Got in 70 minutes of good work on a bitter cold winter’s day.  There was 30 minutes in the exercise room,  10 on elliptical machine and 20 upper body and leg drills.  Them 40 minutes in the pool, 20 swim and 20 run.  Add a relaxing hot whirlpool with emphasis on the calf muscle.   Tried a little running around the halls with no calf muscle issues noted.  I still don’t plan on rushing to do any serious running for a few more days .  The really cold  days are also a deterrent to getting out on the roads.   We will be leaving for Florida one week from today.  Can’t wait!   10 weeks this year……..

Stats-

Sleep = 9 hours

Weight = #154

Diet = 10

a.m. HR = 54 bpm

I-Mad = 1

I-Mpfd = 4

January 9th, Thursday

“You can’t stop the exterior aging….. it’s because of health and fitness, and what I eat, and exercise especially, that inside I feel really young.”

Priscilla Welch

Today marks my return to work after almost a week of inactivity as a result of a sore calf muscle. The muscle has improved quickly, more quickly than I had expected, and I felt confident to try some work today. I’m not confident enough to actually run, but I did head to the clubhouse to work in the exercise room on the machines. The workout tonight was 20 minutes riding the bike + 20 minutes on the treadmill + about 30 minutes of upper body work. I did some exploratory slow jogging to test the impact on my calf muscle. The result was positive. I have been heating and rolling the muscle for about a week. I am becoming more confident that I dodged a bullet.

Stats have remained steady during this period of inactivity.

“Pain is inevitable.                Suffering is optional.”

Anonymous

Wednesday –  Rest

Thursday  –  80 minutes of constant work at clubhouse                                              – 40 Drills and Weights                                -40 Swim and Run

Friday –  Aborted run after severe pain in right calf muscle. Could not even walk!  It occurred running very slowly, and I can only explain that maybe I did too much  one-legged drills last night and calf exercises. Very painful (generalized) all night and into the morning.  Though sleeping.

Saturday –  Walking gingerly today but calf is still quite painful. Soreness has been  reduced to a very point tender spot deep in the calf muscle . Still trying to evaluate how serious this is and how much time I might lose in training. I will have to continue to ride and swim and lift while this is occurring.