– 40 minutes in motion as the sun rose this morning, jogging .walking and running
– 30 minutes running a steady pace with few pick-ups as the sun set
I like the idea of running slower twice a day. My legs feel heavy and tired but not sore or hurt. Hopefully, this more extensive mileage will build my aerobic fitness.
For the second day in a row I ran twice. It happened more by chance than by design, but I liked it. I’m the morning I drove the car to the beach and ran 40 minutes, more than I anticipated. Getting out at 6 a.m. has become quite easy quicker than I expected. Later Arlene and I visited the beach planning to enjoy the view from the car only on a chilly, breezy afternoon. I ended up running a surprisingly quick and comfortable 30 minutes. That was the 4th run in two days!
Sleep = 9 hours
Weight = #151.6
Morning heart rate equals 54 beats per minute
Diet = 9
Morning discomfort in Texas are stable
Daily stretching Is good. Body weights is fair.
This morning was a classic case of 76-year-old SDOMS. That is Seriously Delayed Onset Muscle Soreness. My legs actually were more sore today than yesterday. This is a phenomenon that I have noticed as I have aged: muscle soreness peaks at about 48 hours after intense physical activity. So, today I did two gentle workouts. At 6a.m. I rode and ran very slowly for 45 minutes. At 4p.m. I jogged barefooted and walked for 2 miles on the beach in 30 minutes. My legs feel quite revitalized tonight. Tomorrow begins a three-day stretch of much cooler weather. It should be a good opportunity to log some longer runs to begin the effort to improve aerobic strength. Rich Refi reminds me, as he always does, of my own saying at the right time. “Morning runs equal power in the third mile.” That is exactly what I need after analyzing my race on Saturday. I hope it is not too cold at 6a.m..
Sleep = 7 hours
Foot pain indexes = good
Diet = 8
Weight = ?
Morning heart rate = ?
Stretching = good
Body weights = Not enough
Yesterday I ran 28:50 at the Saint Augustine Lighthouse 5K. It was somewhat disappointing. Last year I ran 28:00. The positive is that I completed the run under 30 minutes with no leg or foot issues at all. The negative is that I ran slower than last year and that my third mile was an indication that I am not very aerobically fit at this time. Mile one was in 8:30, mile 2 was in 9:10 and mile 3 was in 10:16. The first mile was comfortable and relaxed, Second Mile was as expected somewhat demanding, but 3rd mile I had nothing left at all and sought only to finish in a respectable manner. I think as a result of my recent training I am in better middle-distance shape than in 5K shape. So, March will be a month of serious aerobic training.
I believe that the four days of almost zero running prior to this 5K race was helpful in clearing up nagging muscle aches in my calf and my quadricep. Hopefully I can get back to some serious longer runs in the four, five and six mile category.
I have been very neglectful of stats during the last week and have nothing to report. Today was pure recovery day. It was a wonderful 75 to 80 degree day on the beach including a pleasant 30 min. walk as the sun set.