February 29, Saturday, Race Day

Well, I was the oldest guy in the race of 420 runners. I finished 67th overall. I was second in the 70 + division which had an amazing number of 14 runners  all of whom were younger than me.  The winner was a repeat from last year, a 71 year old guy from Michigan who ran 24:22. That’s pretty good. But my time of 26:48 was a personal-best 5K and made me very happy. I finished the race with no body aches or complaints.  Below are some thoughts on the race.

I felt well rested and ready after a very light week. As I warmed up I still worried about my decision to hit mile two as hard as possible.  I joked with Arlene about “going in the Black Box.”  I was relaxed as the race began and was running at a relaxed 8:30 pace maybe for too long. Eventually I picked up the pace and finished mile one feeling pretty comfortable at 8:09. I summoned the courage to push mile 2 for an 8:13 outcome. The math was good, 16:22 for 2 miles. It seemed like I had a chance to break 26 minutes if I could sustain a solid pace through mile number three.  I wasn’t in distress, and I thought the pace was holding up.   But it had slipped to 9:13. I can’t say I actually went in a Black Box, but I also don’t think I punked out. During the final 600m I felt like I was just about hanging on. When I crossed the finish line and the clock was still reading under 27 minutes, I was delighted!!  I was breathless and a little unsteady past Finish Line but I recovered quickly. Thankfully, throughout the race and afterward my body showed no signs of injury.  I hope I can say the same tomorrow. All in all this positive step forward makes me believe that that elusive 25-minute mark may be attainable for this old guy. Keep working.

February 23, 24, 25, 26, 27, 28 –  Sunday  thru Friday

Sunday – Rest

Monday -3 miles in 31:30 + 2 X 1:00 @ 7:15 and 6:15. on beach

Tuesday -Resting

Wednesday – 30 minutes of work at YMCA exercise room

Thursday – Walking  only

Friday –  Easy jog

It seems like I have done a good amount of solid work and added a positive tune up 5k in preparation Saturday’s race.  I hope a very light week will set my muscles up for a successful performance.

February 22,  Saturday

The weather turned angry in St Augustine for the last 3 days. Temperatures dropped into the low 40s and the wind was howling nonstop for 72 hours. I was lucky to get in a comfortable 30 minute recovery run on Thursday. Yesterday was just too windy to attempt any form of outdoor workout. Today was warmer. So I braved the gusting winds to run 5 miles around the neighborhood with about 14 SS added in 61:43.   The result exceeded the expectations I had when I started. So I was happy with the day.

STABLE STATS

February 19, Wednesday

Note- I left my book of running quotations in New Jersey.

Not Florida but shirtless.

The Saint Augustine Beach was picture perfect and weather perfect this afternoon. It was a calm, slightly cloudy 70 degrees at 3 o clock. In anticipation of a serious workout, I actually ran shirtless today, first time this year.  I have always believed that 10 days out from a target race is the optimal time to do the most demanding workout.  So, after consultation with my private coach, Rich Refi, I settled on running 800m repeats at goal race pace.  (4:00)  I thought that 5 or 6 would be a good number.   After an 800-meter jog to warm up, I ran the following with about half time walking between each.

#1- 4:22.       #2- 4:09.       #3- 4:12.        #4- 3:54.       #5- 4:08.       #6- 4:05

All along the way I was feeling very comfortable and I actually lost count of the number .  So, after the number six, which I thought was number five, I figured I would jog and walk the half-mile back to my car where Arlene was soaking up the rays on her Tommy  Bahama beach chair.    (Yes, you can park your car on the beach in St. Augustine, which is something we usually do, which is lovely.)       But I digress. On second thought it seemed like a better idea to run back the final 800 meters instead of walking or jogging. I figured I could run a very comfortable five minute 800 to finish off the day. As it turned out, that was #7, and as a pleasant surprise I ran a very relaxed 4:11.  The total miles for the day was 4.44. I am very encouraged by this workout.

Stats are stable.

February 16, Sunday

1st place in Old Guy division !  29:23

So, I entered Mardi Gras 5K on a whim two days ago just  as a tune-up for my annual Lighthouse 5K on the 29th.  It was not an easy course on the feet.  About 90% of the course was on spongy sand. I would call it about an 85 to 90% effort on my part. I emerged from the race with no foot or leg issues. My goal, after seeing the race conditions, was to try to break 30 minutes.  I accomplished that and finished first in the 75+ division.  All together a positive morning.  Plus I get a free draft at the near by Sunset Beach Bar with lunch. 🙂  🙂    On to more work and the Lighthouse!

February 14th, Friday

It was lonely on the beach today. The temperature was in the mid 50’s. The sky was heavily overcast. Add a steady 15 mile an hour north wind  and you get an empty beach.  But I was a trooper. I layered up and set out on my bike to the beach. I parked and ran for 40 minutes. During the first 20, I glided south ushered by the wind.  Then I  trudged northwood into the wind for 20 more.  I actually enjoyed the total isolation. Biked back home to complete a one-hour session. I call it a successful day.  🙂

Positive stats – 🙂

January 13, Thursday

Fifty comfortable minutes on the bike.   Registered for a 5k on Sunday on the beach in Anastasia State Park which is in walking distance from our house.  Thought I would use it as a tune-up for the Lighthouse 5k on the 29th.  I really have no idea of the level of my current fitness.  Got to put it on the line.  🙂

February 12, Wednesday

A simple. comfortable run on the beach, 3.1 miles in 38 minutes  at sunset.  The beach was in excess of 120m wide at low tide tonight.  It will likely run 100m onto the flat sand by high tide.

Stats-

Weight  = 150lb

Heart Rate = 54bpm

Foot indexes = 1.  AT & PF are in good shape.

Diet = 10

Sleep = 9/10 hours  nightly

Stretching  is better.

Need more body weight efforts. I miss the weight room .

February 9, Sunday

On a day when all the running Gods was smiling, I was lucky enough to get to the beach as the sun was setting. The gentle northeast breeze blowing off the ocean tempered the 65 degree evening.  The sand 10 feet from the rolling surf was firm and perfectly flat and the beach seemed endless.  Two days of recovery had left my  legs  light and springy.  I began with a half mile warm up jog.  That was followed by 4 miles of 30 SS consisting of 1 minute segments at sub 9 minute pace with 30 seconds of rapid walking to recover.  That was done in a total of 44:25.  A half mile cool down completed a 5 mile workout.   I felt strong and smooth and relaxed throughout.  It was a special time to be a runner.

STATS are good.

February 7 and 8,   Friday and Saturday

Yesterday I ran three very slow miles in 42 minutes on the soft sand on the beach. Today, I stretched and did some exercises and walked on the beach. I have been feeling as though my legs have not had rest for quite a while and needed a bit of a sabbatical. I am trying to put together a credible plan for the next 3 weeks. I’m running a 5k on the 29th.  I have run this race five or six times now. . I have finished first in my age group a number of times. . It always seems to make me nervous and motivated at the same time. This may be the longest injury-free time that I have experienced approaching this race. . I worry if I have sacrificed conditioning by taking better care with my legs. But it is very gratifying to have no soreness in my feet or my achilles tendons.