November 30, Monday 

That is it. Knee getting better.

November 27, Friday

2 mile warm up

200m, 400m, 600m untiimed to get fully warmed up and loose.

800m in 4::34

2 x 1000m  in 4:54 & 4:48

800m cool down

5 miles total

The original goal as I headed to the Cinders was to run some 1000s in 5 minutes or better.  I noticed  a very unfamiliar ache in my right knee as I was driving, and it continued to hurt as I started to warm up.  I can’t remember how this started, and I don’t think it has come from running. But it was quite painful, really.  So, I was hesitant and did a really slow, long warm up hoping that it would abate as my body heated up.  It turned out that lateral movements were the most painful and straightforward running was not so bad.  Still being cautious, I decided to choose the ladder rather than go directly to the thousands. By the time I got to the 800m segment, I was feeling very loose and relaxed and ready for some significant intervals.  In the end it seemed like it was enough to get in two of the thousands in under five minutes and call it a day.   Not bad under the circumstances.

Back home for ibuprofen, ice, chocolate milk and Thanksgiving leftovers

STATS are good except for inexplicable knee pain.

November 23rd, Monday

That’s it. On a windy afternoon I ran 5 miles at Turkey Swamp Park in 57 minutes.  It felt a little raggedy in the beginning, but I smoothed out as time passed.  Each mile was a little quicker, with a final mile time of 10:12.  It amounted to some well needed aerobic work.

Stats are stable.,

November 16 to 20,

Kenny Moore referring to coach Bill Bowerman:         ” He tailored our training to the peculiarities of our talents.  When he made me take extra days of rest between workouts, I improved so much it was an epiphany.”

16th- Monday,  two recovery miles at Turkey Swamp Park

17th- Tuesday, Lots of walking on heavy legs.  Still recovering from Sunday’s 10K

18th-  Wednesday,  Off.  The day just got away.  TOO COLD!!

19th- Thursday,    A solid five miles on the cinders with 20 speed segments along the way.           7 x 100 m +   13 x 200m.      SS at 7 to 8 minute per mile pace.  56:40

20th- Friday,   10 x 100m SS on grass with  Gracie.. QUICK STUFF!  40 minutes in motion

STATS- Diet, sleep and weight are steady and sound. No leg or foot issues at this                      time.    🙂  🙂

November 16, Monday

“Only those who will risk going too far can possibly find out how far they can go.”

T.S. Elliot

13th, Friday- Just walking

14th, Saturday – lots of running and walking around Thompson Park this morning at the Sectionals cross country Championship meet.  Refi’s Hillsborough girls got 4th in   Group IV, about as expected.  Gracie had a good time in the dog park.

15th, Sunday –  This was a pretty significant 10k run from my house to Turkey Swamp Park, around a 2-mile loop and back. I started out with low expectations, but quickly made the decision to try for a 6 mile run. I have not  been doing a lot of over distance, Ernst Van Aaken, work lately so I figured I needed it.  The run emphasized for me the value of the dirt trails at Turkey Swamp Park. I could clearly feel the difference of the impact on my feet between the roads and dirt trails.  I have concluded that in the future I will drive the two miles to the park, run, 6 miles on the trails, and drive back home. My feet and legs will thank me.

I reminded myself throughout the run that time was not an important factor today, but still couldn’t resist checking the splits afterwards.

Total time – 70 minutes

Final five miles – 54:49 progressively quicker

Fortunately stats are holding steady and sound.

November 12, Thursday

I waited all day for the rain to stop. I believed the Weather Bug prediction that it was going to stop between 4:00 and 5:00 o’clock.  It started out promising, but the rain began shortly into my run and I had to decide whether to cut it short or tough it out. I was feeling pretty good and had some rain repellent clothing on.  So, I decided to go for it the full five miles. It turned into a pretty solid run with each mile becoming progressively quicker ending with a final, fifth mile in 9:20.  I was soaked to the skin but feeling kind of hard-ass when I finished.  Chocolate milk, quick hot shower, hot chicken noodle soup, ice cream for dessert, cold beer, bed!

Life is good!

Steady stats…..

November 12, Thursday

A

Monday- off

Tuesday- 5 miles on the bike

Wednesday – 3+ miles on the track at Jackson Liberty High School in the rain. I added 10 Speed Segments of 120m  along the way, all pretty fast.  Felt good!!

Stats solid.

November 1st to November 8th, Sunday through Sunday.

I remained busy during this recovery week running in excess of 20 miles at various locations. I fit in an 800m time trial on the cinder track on Saturday the 7th. I finished 800m in 3:22 feeling pretty strong. It would have been nice to run under 3:20 but it wasn’t in the cards.   After full recovery I ran a 400 meter in 1:33. On the following day I ran 5 miles on the Cinders in 55 minutes with a final mile in 9:03.

Steady stats.

November 2nd, MondayA beautiful morning for a  cross country race at Holmdel Park

The sixth 5k run was a return to Holmdel Park on Saturday, October 31st.  My finish time was a respectable 28:49.   That is a 24-second improvement from the same course five Saturdays ago.  I was hoping for a more significant Improvement then that after 5 weeks.  When I consider that the main goals for signing up for this six-week series were to focus my training and insure one hard training run each week, I accomplished both.  Running  six, hilly, trail courses in six weeks was a demanding, humbling, illuminating and gratifying experience.

My next focus will be to find a flat, road 5K sometime around Thanksgiving to see if I have in fact improved my fitness for road racing.  I would also like to get to a local track and run a trial 800m or 1500m.

Stats remain stable and good.