February 24, Friday

After Saturday’s 5K race, it took a few days for my legs to recover. For the next two days, I simply walked and stretched. From Tuesday throThursdayI ran 11 good miles on the beach, feeling strong and relaxed. Today I rested.

February 21st

The 1st half of our annual trip to St. Augustine has been delightful on many levels.  The days have consistently been sunny with the temperature hovering around 70°. This is much more tropical than St. Augustine has been in all the years we have visited.  The beach has been as beautiful as ever, but with little of that cold north wind that has marked February in previous winters.  Arlene and I have taken advantage by walking and lounging together for hours under the sunny skies. This refreshing interlude has produced a more relaxed and vital couple.  We anticipate enjoying our final three weeks in Florida before returning home in March to see Kristen in “Cabaret”at the Bristol Theater and visit Rob and Gracie in Hoboken.

On the training and racing front all the news is also good. I have been able to revel in the ideal running conditions on the beach preparing for my annual effort in the Lighthouse 5K and remaining injury free.  Thus, on Saturday the 18th, I ran 28:43 to best all competitors over 70 years old and win my division in that event.  Now my focus will turn to the mid-distances. I will be competing in some track events in the spring and pointing toward the 800m and 1500m at the Senior Games in July.

Stats remain remarkably consistent.

Weight is 144lbs.

Diet is healthy with lots of homemade dishes and local seafood.  We have opted for almost exclusively cooking and eating at home, which we have decided is both more frugal and healthy.

Getting 9-10 hours of sleep and adding  frequent recovery days of exclusively walking have helped keep the body in painless motion.

Resting heart rate remains in the lower 50s.

February 1 – 6

The unusually balmy weather of St. Augustine has been kind to my training efforts this early February.   Five of the first six days this month have been work days. Plus the sand consistency remains just about perfect, flat and firm and forgiving on the feet and legs.

2/1 – 2.6 beach miles in 40 minutes with 10 Speed Segments

Speed Segments (SS) are accelerations that last from 30 to 60 seconds.

2/2 – 3 miles on the neighborhood roads with 4 hills along the way

2/3 – 4 beach miles with 15 Speed Segments in 51:43    Bike 1 mile to and from beach

2/4 – Rest

2/5 – 2.3 beach miles with 8 Speed Segments in 30 minutes

2/6 – 3.62 miles on beach:

– 20 minute warm-up

– 4 Intervals of 2:00 – 2:30 @ 8:00 – 8:30 pace with 2:30 rest

-15 minute cool-down

– bike to and from beach

Each day also includes a relaxing walk on the beach with Arlene as the sun sets in the west. 😍

STATS –

Weight 146#👍

Diet 9😋

Sleep 9 hrs +💤💤

No foot or leg joint or muscle injuries to report 😎

Resting heart rate @ 54bpm💓