December 7,  Wednesday

Peggy  circa 1948 with little bro and me+l

It has been far too long since my last post.

A word about that to myself and also to my small cadre of loyal readers:

I began my +70 Runner blog  almost seven years ago with the idea of keeping a detailed log of my training accompanied by a few comments about the terrain and the weather.  I had not been writing anything for a while. The new task became very exciting, and I was motivated to write more detail about the local color and to include my personal, emotional experiences along the way.  As I began to enter competitions, reporting results became even more fun. At the time I was posting every day; details about my training, descriptions of the beauty of the environment and the joys of the run,  whines about my injuries and soreness,  mostly glowing reports about my competitions and the occasional anecdote from the coaching days of yore.

As my family and friends spread the news about my blog,  it became apparent that I was gathering a few loyal followers mostly from coaching ranks and former athletes.  Reconnecting with boys and girls that I once coached has been a delightful surprise. All of these wonderful motivators made writing a daily +70 RUNNER post an enjoyable part of my evening routine for almost five years.

In time, especially after the exciting period of racing in the Senior Nationals, I began to feel that my blog was becoming repetitive and boring.  I began to skip days and write weekly updates of mostly workout logs with little elaboration.  I suppose two years of civid lockdown has made my daily ramblings seem even more irrelevant.  The thrill of the write was gone

I am trying to rekindle my excitement for the game and the blogging.  The announcement that the Penn Relays are back on tap for this spring is very exciting. My new 40 minute run plan has been working very well for the last 3 weeks.  I am healthy and injury free. We are leaving for Florida for six weeks in January.  My cousin, Peggy aka Sister  Mary Kathleen, will turn 100 years old next Thursday!  I am writing a long post.   Come on, man !!…….Good stuff…….

40 minute plan

Purpose: to develops aerobic strength while avoiding injury

Since November 17th, 8 times at various venues mostly dirt and cinders

Interspersed with adequate rest and light cross training.

Extraordinarily beautiful running weather for early December.

11/17 – 3.21 miles – 12:27 pace

11/20  – 3.5 miles – 11:25 pace

11/24 – 3.31 miles  –  12:02 pace

11/28 – 3.29 miles –  12:10 pace

12/2 – 3.31 miles  – 12:19 pace

12/4 – 3.67 miles – 10:50 pace

12/6 – 3.82 miles  – 10:28 pace

Muscles and aerobics reeling strong!!

STATS-

Weight steady at  #144

Diet is excellent

Heart rate  steady at 54 bpm

Sleep 8-10 hours nightly

Legs and feet without issues