21st- Rest
22nd- 30 minutes in pool, run and swim
23rd- 2.5 miles in 31:45 with 2 x 120m SS
24th- Thanksgiving: eat and drink and “March of the Wooden So1ldiers” and football
25th- 60 varied minutes at club; bike, elliptical, treadmill, pool run and swim + whirlpool 🙂
26th- Rest
27th- 2.1 at FSML in 24:40
28th- 1.5 on cinders with 8 x 100m SS
29th- Rest tight legs
Stats are solid and steady.
Looking back at my calendar over the last 9 days, I was surprised and pleased to note that I got some work done on seven of those days.
Starting on Saturday the 12th I ran 3.6 miles in 54 minutes on Jackson roads.
On Sunday I ran 2.4 miles in 30 minutes on Jackson roads.
On Monday I ran 4 miles in 46 minutes on the Jackson roads.
On Tuesday I was tired and rested.
On Wednesday I ran 2+ miles and included four times 100m Speed segments.
On Thursday as the weather turned cold I ran 40 minutes on the treadmill.
On Friday I did a lot of walking but no running.
On Saturday I ran and swam in the pool for 30 minutes and then had a hot whirlpool.
On a cold, blustery Sunday I ran 3.3 miles on the Jackson roads in 43 minutes.
Stats are holding up well.
Six races in six weeks concluding with an 8K has taken its toll. Show a week of R and R is in order. I will need to set some new racing goals for the winter and make a plan to be ready for the Senior Nationals by the time we get to July.
Ran the 8K race very comfortably today and had a surprisingly good time of 52:35. 10:31 Average per mile. The goal was only to finish. So, I never pushed the pace at any point during the race. No negative affects on the body yet. But we will find out more tomorrow I’m sure.
November 5, Saturday
Excited and anxious about competing with Shore AC tomorrow in New Brunswick at the New Jersey state championship 8k. Have been walking for three days. Hopefully, legs will be light.
Got to the cinder track at about 4:00 p.m. today on a lovely afternoon for running Progressive miles. Without any warm-up I ran 13:40, 11:17, 10:42 and pushed for a 9:04. With a 45 minute run along the Hudson in Hoboken yesterday that amounts to 3 solid days of work.
Later tonight I got an email from Scott linnell, the team coordinator for the Shore Athletic Club. He asked if I would consider running an 8K race on Sunday in New Brunswick as a member of the SAC + 70 team that is short a runner. I agreed. So, instead of running 5K on Saturday I will be running 8K on Sunday. I’ve never run an 8K race. But Scott assures me that time is not important, the team only needs a funner to complete the race. I think I can do that. Should be interesting to run at Buccleuch Park. It is the site of my first sectional championship as coach of North Huntingdon boys in 1975. We won a few more there until they stopped holding sectional meets at that venue. Let’s hope the Mojo is still in New Brunswick. :-):-)
Steady, positive stats.
After a days rest I went out on a cloudy afternoon to the cinder track to do some Elegant 8’s. It is a workout that Rich Refi and I put together at Hillsborough High School about 15 years ago. We had our cross country team do comfortable 800m repeats on the grass as a recovery after a hard race. We 1st called them Lazy 8’s. But then decided that it presented a negative connotation, so we changed the name to Elegant 8’s. The kids would always run progressively quicker as the workout proceeded. It’s served the duel goals of getting in a decent day’s work and being emotionally positive for the athletes. After my old high school warm-up of 1000m jog, stretching and 5 times 100m straight-a-ways, I got to work with a target of 5:00 per 800m. I am confident I achieved both those goals today when I ran 4x 800 meters in 4:48, 4:38, 4:30 and 4:20. The 17 year olds usually did 8. But I think 4 was enough for the 79 year-old.
Stats-
Weight = 145lb🌟
Diet = 9🍌🍒🍓🍏🍐🍇
Sleep = 10😎
Heart rate = steady at 54bpm ❤
Legs and feet have no complaints, just good tired.😊