June 28th, Tuesday, 3:00 p.m.

Return to running: so far, so good.

Today I had a very nice visit from Coach Rich Refi who met me at the CentraState Fitness Center to checkout the facility I’ve been telling him about. Rich and I roamed this cavernous area checking out the wide variety of equipment for about an hour. We talked about training and lifting and various activities that he has done with his girl’s team to build core strength. Rich has a wide range of experience and knowledge with weight training. He was after all “Mr. Rutgers” back in his college days. I learned some good stuff today. Rich left to walk the cross-country course at Holmdel Park. He has had some pretty good accomplishments there also.

My workout today consisted of about 90 minutes in motion. I spent 10 minutes on the Zero Runner before starting my upper body and core workout. That took about an hour in the weight room area. I than did a half hour of swimming and running in the pool. All in all it was a pretty draining work out, but it felt really good.  My decision to take a full five-day recovery was a good one at this stage. See recent post for explanation.

Good news is that I have no ill effects from my first time back running yesterday!

While wandering through social media today I stumbled upon a Runner’s World magazine contest. In this contest you can talk about the moment that changed your running life and submit it  for the possibility of being chosen as a cover personality on an issue of Runner’s World . So, believing that I had a pretty good story, I entered.  If you would like to, you can check it out and vote for me.

Stats –

I-Mad – 0

a.m.HR -54BPM

Weight – 151#

Sleep – 8 hours

Workout – 90 minutes in motion; 60 in fitness room , 30 in water