February 11, 12, 13, 14.

Saturday,  Sunday, Monday, Tuesday

Somehow I got a few days behind in my log. Time seems to be moving very quickly here in Saint Augustine. We have been here already for 17 days. My last post was the one I entitled Snow Moon which involved a 6-mile run on the beach late Friday evening. So here’s a quick catch-up of the intervening days.

Saturday, February 11th –  Today I took advantage of the heated pool in our complex. I spent 25 minutes moving in the water swimming and running. I think it was the best choice for my legs after the longest run I had in months.??

Sunday, February 12th – I returned to the pool early today two get a full warm up of my muscles before I tried to run. So I spent 30 minutes swimming and running in the pool. I also find that I can do full range of motion exercises in the pool without putting a great deal of stress  my joints. Later in the day I went for a 45-minute run on the beach. Most of the Run was quite leisurely but I did manage to finish with a 10-minute mile.

Monday, February 13th – Returned  to the pool today for 30 minutes running and swimming. I am proceeding with an abundance of caution as I try to upgrade my training level so as not to injure my legs. I am convinced that if I can get toJune without any setback through injury, I can be very competitive in my races.??

Tuesday, February 14th – Today I got back to the beach for 60 minutes in motion covering 4.62 miles. My goal was to run a few sub 11 minute miles in the middle of the day’s work. I managed a 10:40 and 10:52 along the way miles  2 and 3. I also ran a 4:30 1/2 mile during the final stage of the run just to see if I could do a little pick up. I was going to stop at the four mile, but as it turned out my body felt just about perfect at that point, not a single ache or pain and my breathing was quite comfortable.  So I decided to enjoy that moment and added another six tenths of a mile along the very pretty beach.

Stats –

I-Mad = 1

Sleep = Averaging 8 to 9 hours.  However,  I set the alarm  to wake me at 6 a.m. today because I had planned to seek out the Ancient City Road Runners who gather nearby for a 7 a.m. run.  When the alarm went off I, decided against that plan and went back to sleep.  So that produced a broken sleep today.

a.m.HR=  Steady 54BPM

Weight = #151.6 after run!  Getting back to fighting weight.

Workout = 60 minutes in motion on the beach.