Sunday, October 8th

Back in New Jersey after a whirlwind trip to Boca Raton to run in the USA Track and Field national cross country championships  on Saturday. I left Friday morning, ran Saturday morning and returned by Saturday night late. I emerged from the race in  pretty good shape after running an acceptable but less than outstanding 31 minute 5K. It was, however, good enough to help our 70+  team from the Shore Athletic Club finish second in the overall Team Championship.  I learned that there are some serious Masters 5K runners at these meets.  I actually finished 4th out of eight 80 year old guys.  On the positive side the time was a minute and a half faster than my 5K last Saturday. It was a picturesque, grass covered course and the temperature was about 90° at the gun. My lack of aerobic fitness was apparent as my mile times went from 9 minutes to 10 minutes to 11 minutes along the course of the race. My recovery was much more difficult and much longer then usual, I would guess as a result of the heat. It was an interesting experience and a lot of fun to be part of a team. But the toll that the travel takes on my body makes me believe I will be running races closer to home for the foreseeable future. But it is also nice to have a USA TF Masters National Championship medal!

STATS are steady and positive.  I am feeling a little soreness in my achilles tendon right foot today probably as a result of wearing spikes for 5K for the first time. I will have to watch that carefully.

Saturday, October 30

Today I ran the first of the six 5k autumn series sponsored by Shore AC. It was rainy and the course was a mud slog most of the way at Big Brook Park.

My time of 32:34 was quite slow and the hills took a toll on my legs. Fortunately, I had reduced expectations for this event because I was using it as a training run in preparation for next Saturday’s race in the masters, national championship. I was disappointed in how poorly I performed on the hills and I will have to work on it over the next few weeks. The nagging ache in my right Quadricep was also a factor on the hills. All I can do next week is be fully recovered and run the best I can as part of the Shore AC team. Plus hope that the Boca Raton course is flat. LOL

The good news is that my legs felt fine on a short run today which means that the 5K did not have as big a toll as I had expected on my legs. I am thinking of a few tempo 1000s on Monday and a longer run on Tuesday to set up this weeks training. Three recovery days has worked in the past to help me have my best performance.

Statistics are steady and my legs are fine except for that little quadricep issue. In training, it usually goes away after about 20 minutes into a workout. I did finish the last thousand without any pain but that seems like a long time to wait. Maybe I need a better warm-up plan for Saturday.

9/11 through 9/20

“Whatever the pace, run softly, run tall.”    Joe Henderson,  Running 101

During the ten days following my 800 meter run at the New Jersey senior games I have completed eight workouts.  I surprised myself that day by running 5 seconds faster than I had run in Pittsburgh.

I started the cycle with 15 x 200 meters at 8 minute pace, and I completed the cycle with 8 x 400 meters at 8:30-9 minute pace, both workouts on the cinder track.  In between I ran some solid miles on the cinder track, at Turkey Swamp Park and one workout at Holmdel Park.  I include speed segments of about 30 seconds throughout my distance runs almost every time out. I plan to shoot for one more workout of progressive miles in the next few days before I back off a little bit to run my 1st 5K on September 30. My last workout of progressive miles was on September 3, about five days before by successful 800 meters in the New Jersey games.

I am competing on an age group team with the Shore AC in the USATF  5K Masters  National Championships in Boca Raton on October 7.  It will be my 1st race with a team in about 60 years.  So, I am both excited and nervous. The September 30th 5K will be a tune up  for that race.

Stats are holding steady at positive levels and there are no leg or foot issues.😊

Sunday, September 3rd

Upon hearing the ominous prediction of another Heatwave this week, I decided to do an early morning run before the sun became oppressive.  I began with an extended warm up in the bracing 63 ° morning temperature.  It actually felt cold and I was glad I had opted for my full warm-up outfit. The heart of the workout was three Progressive miles in 10:36, 9:31, and 9:08.  That represents one of the better workouts I have completed in the last few months. It is a truly indicated that cross country season is upon us.

STATS –

Weight = 154lb

Diet= 9

HR = 54bom

Legs  and feet are pain free!

Sleep = 8/10 hrs nightly.  Except last night, so I need a nap……

Competed in the Monmouth Mile on Thursday and ran a recent best of 7:16.78 four seconds better than last year’s time in the same event. I figured that converts to better than 6:50 for a 1500m race. It was much more relaxed for three and a half laps than in recent races, only hard pressed for the last 200m. A few variables with this race effort were three days off previous and an Advil two hours before, both in reaction to a tweaked hamstring on Monday. I may have discovered a new pre-race routine. Luckily, the hamstring had cleared up and had no effect on my race.

Ran a credible 5K in Hillsborough Sunday morning of 19:22. It was my first 5K effort in quite a while, and I had a little knowledge of my aerobic fitness going in. Thankfully, Jason, Rudish of Hillsborough, a guy I formally coached and is now an assistant coach at Hillsborough, guided me through the run. It was comfortable enough, but my legs were a little heavy from a speed workout I did on the cinders two days ago. I would rank my aerobic fitness at about a B. I will need to get some decent mileage in during the next month to be prepared for the Masters 5K nationals in Boca Raton on October 7. I will be starting a Shore AC autumn 5K series in the middle of September. That should give me a few races to prepare for October. All in all my body feels pretty good and there are no injuries and I am happy to be running, and competing at the ripe old age of 80.

August 5, Tuesday

“The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter

Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision that my days of pounding miles on the roads are past. Dirt, grass, cinders and rubber are much more friendly to my legs and feet. I am not sure how sound of a training strategy that is: but I seem to be able to accomplish extended quality efforts on these surfaces with a 48 hour recovery.  Plus feet and legs remain injury free.  In the month since my race at Nationals I have run 12 workouts that are better than any that I did in the month before the race.  Most have included quick work.  So, I think that a faster 800m is possible.  But the question remains.  Am I sacrificeing aerobic fitness along the way?  I have two weeks until the Monmouth Mile.  That will be the test.

August 10, Thursday – 3.3 miles @ JLHS –800m + 3 x straightaway up —4  x 400m @ 1:55 with = rest —800m down

August 12, Saturday – @ cinders- 3.3 miles of MMF ( My modified fartlek) with 18 SS.  (Speed Segments) 46:00

August 14, Monday – @ cinders – 4 miles in 46:00 – with 7 x 800m @ 4:50 with = rest + 200m SS.

STATS – Sound and Steady

Worried about the soreness in my left shin, I worked in the pool for three days.  I ran and swam for 40 minutes each day to maintain aerobic conditioning without a any foot strikes.  On Monday I ran a very cautious 2.5. miles without feeling any discomfort on the high school track before the thunder storm erupted.  That brought me up to late afternoon today, Tuesday.  I approached ththe cinder track with light legs and the determination to complete a solid workout.  A middle distance interval plan was on my mind.  I considered repeat 1600’s, changed it to repeat 1000’s and settled on l200’s if I could handle it. I was hoping to maintain ten minute pace; that is 7:30.  Warm up was 1000m and stretching and  three strides.  I successfully completed three x 1200m in 6:36, 6:40 and 6:26. That is under nine minutes!  I considered a 4th one but settled for a more moderate mile in 9:42.  An 800m cool down wrapped up a 4.5 mile day.  I was surprised and pleased with my ability to handle this work out.

Stats-

Weight- 144

Steep-  Steady 8/9

Heart rate-  54 bpm

Legs and feet holding up, no issues

Diet-

Training has been going well since I ran at the senior nationals. I am still amazed at the performance in Pittsburgh when I examine how shaky my training was for the month leading up to the race. I did have to put the brakes on today because I felt a slight pain in my upper left tibia. My mind immediately went to the concept of stress reaction. I first felt a dull pain while running on the cinder track on Wednesday. It gradually lessened as I continued the workout, and I basically forgot about it. On Thursday it became evident as soon as I began to run on the rubber track at the high school. The pain is dull but clearly present. Faced with the decision to run through the pain or scuttle the workout, I chose to err on the side of caution. Went home. Had some delicious homemade chicken soup. Watched the Mets implode. Took a few Advil. Went to bed. One more day off and reassess and hope for the best……

My training has been much more relaxed, confident and consistent since I returned from Pittsburgh. I am no longer worrying about being injured. After taking a few days of walking, I have consistently worked out for five days in a row, admittedly at moderate levels.. It seems unbelievable, but may be true that I am one of the best middle distance 80 year old runners in the country! I have become quite motivated by this thought.

I found it interesting, and quite remarkable that my times at the senior nationals in Pittsburgh would have won the USATF track and field masters competition in both events. My friends at Shore AC told me I would be competitive, but I was not convinced. I should have had more faith in John Kuhi and Harry Nolan, because they’ve been running in the nationals, senior races for decades.

So, my legs feel good, my mind is right, my stats are solid and I’m going to be training as best I can for 5000 m and any middle distance races. I can find over the next few months. I feel very lucky.