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💓

January 31,  Tuesday. 74* & partly cloudy

What a beautiful day for my first St.  Augustine beach run!  The sand was flat and firm as usual.  I covered 2.6 miles in 28 minutes.  Arlene and I walked the beach before and afterward.  Plus a late afternoon nap after the run was icing on the cake And it’s still January.

We have also been on the beach by 7am each morning to watch the sun rise.  We are acutely aware that we are blessed.

Stats are steady.

January 1 to January 18, 2023

HAPPY NEW YEAR!

1/1 –  2.3 miles in 26.52 with 8 SS

1/2 – 35 MINUTES in pool

1/3 and 4 – REST

1/5 – 4 X 800m on cinders.

1/6 –  Rest

1/7 – 4.5 Miles on Jackson roads in 58:52

1/8 – 2.5 miles on the cinders in 26 minutes

1/9 – Rest

1/10 – 50 Minutes of activity at the club pool and exercise room

1/11 – 2.4 Miles at Turkey Swamp Park in 29:00

1/12 and 1/13 – Rest

1/14 – 4 miles with 12 speed segments on the cinders in 48 minutes

1/15 – Mixed 2 miles.  Not much

1/16 – Rest

1/17 – 4 x 1000m, all under 5:50 on cinders. A total of 4.37 miles in 1 hour.  Good day!

1/18

Major takeaways of this 18 day segment starting of the new year are;

Legs are sore for longer periods after significant workouts. Thus, a noticeable increase in rest days.

After adequate rest I feel really strong during workouts. Who knew?🤔

I am not very fond of cold weather.  So, I am longing for the beautiful beaches of Saint Augustine.😎

All stats are consistent and body parts are sound despite winter and need for extended recovery time. 🙂

December 23rd to 30th

12/23- three miles in 36:44 with 12 speed segments

12/24 to 12/27- hiding from the cold and celebrating with family 🙂  🙂

12/28- back in the groove, 3 miles on the Jackson roads with 10 speed segments

12/29- two quick miles on the Cinders in 24 minutes

12/30- a good one hour of work on the Cinders today- 1000m warm up and stretch- plus 11 speed segments of 100m to 250m progressively faster and longer (walk and job recovery- plus1200m cool down- total of 52 minutes in motion and 4 miles

Stats and legs are good, but I did gain a few pounds with all the celebrating 🙁

December21, Happy Winter 😎

On a crisp 29* afternoon I set out on the. Jackson roads. wondering if my legs were recovered from my recent 800m workout. It took a while, but I eventually got going and ran 5 progressive miles in 65 minutes. My right quad was complaining for the first three miles. The run finished on a positive note.

November 30 to December 3

November 30-  45 minutes in pool ; 20 swim and 25 run

 December 1-  Rest

December 2- 2.2 miles in 27 minutes  in the FSML roads, cold and rainy and tired legs

December 3-

When the rain finally subsided today, I went over to the cinder track for an “After Rain Run”.  I have always found these moments to be the most exhilarating. It had been raining for probably six or seven hours. The air was fresh and clear. The temperature hovered around 45°. The cinder track surface was forgiving but not soft or mushy.  I very quickly decided that this was going to be a meaningful run. I pushed on for 5 miles  in 62 minutes with 18 speed segments and relished every moment along  the way.  When I checked the stats on my computer after the run, I noted that as the time per mile got faster along the way my heart rate got lower simultaneously.  I conclude from that data that my aerobic fitness is improving.  But most of all I am thankful that at age 79 I can experience such a wonderful moment on a Saturday afternoon in December.

Stats –

Weight  – 144lbs

Sleep – 10 average

HR – 54

Diet – 9

Legs and feet are without any issues.

November 21st to 29th

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.

November 12th to 20th

” Motivation is a skill. It can be learned and practiced.”      Amby  Burfoot

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.