Week 32(5Aug-11Aug.2013)Activities

Mon(5Aug) Rest Day - No Activity Tue(6Aug) Palisades Interstate Pkwy-River Dr.Alpine,NJ 0619hrs. 67-76deg.F. Walk dn to Boat Dock & back 3.10 miles 1:10:33@22:46 Jog/Run to Englwd&back to circle 2.51 " 33:59@13:13 Uphill Run to Start area 1.00 " 15:20 Wed(7Aug) Overpeck Park-Leonia Track Oval 1029hrs. Exercises/Stretches - a few. Jog 8 Laps around oval 2.07 miles 28:08@13:35 Yasso 800 0.52 " 5:30@10:44 " " 0.53 5:13@9:57 " " 0.53 " 5:08@9:45 " " 0.53 " 4:52@9:17 Exercises/Stretches - 5 mins. Thu(8Aug) Enroute to Pittsburgh,PA w/ Bill Ash & Al Swan Dep House - 0630hrs., Ar Pittsburgh - about 1600hrs. Fri(9Aug)Old Banksville,PA & Dntwn Pittsburgh Back Rd. Motel 6 - Old Banksville 0713hrs. Exercises/Stretches - 5 mins. Walk 0.25mile Jog/Run-Back Rd. 4.46miles 1:13:05@16:24 Dntwn Pittsburgh-USATF Race 1.00mile 7:43 CRRC Team 70 - 2nd Place (1) Bill Ash(70) 7:19 (2) Hilary Peterlin(72) 7:33 (3) Joe S. (72) 7:43 (4) Al Swan(73) 9:46 Sat(10Aug) Enroute to NJ-Lv Motel 6 at 0930hrs.Ar NJ 1730hrs. 0701hrs. Jog/Run Back Rd. 3.13miles 52:14@16:40 Ran w/Charlie Castiglioni(54) of MCS,NJ Sun(11Aug)Flat Rock Brook-Englewood,NJ "Run in the Wild"0830hrs. 67deg.F. 0630hrs Warm-up Jog 0.25 mile 5K Race on road then into trail 3.10 mile 30:56@9:58 Ovl.Pl: 51/121, M70-74: 1/1 Week 32 Total Mileage 23.05 miles Last Week's Year-to-Date Total 1000.79 " Year-to-Date Total 1023.84 miles

Week 31(29Jul-4Aug. Activities)

Mon(29Jul) Rest Day - No Activity.
Tue(30Jul) Votee Park,NJ  5:15 p.m.  80-77deg. F
                  Walk                               1.06 miles
                   Jog/Walk/Jog/Run           8.22   "
Wed(31Jul) Palisades Interstate Pkwy- Alpine,NJ  6:04 a.m.69-74deg.F
       Few Stretches/Exercises before activity.
       Walk down to Dock area & back     3.10 miles
        Jog/Run-out and back                      3.36   "
Thur(1Aug) No Activity                           0.00   "
Fri(2Aug) Overpeck Park-Teaneck,Ridgefield&Leonia,NJ 10:50 a.m. 73-80deg.
        Some exercises/stretches b-4 activity.
        Jog/Run on Teaneck/Ridgefield part of park.      2.42 miles
        Yasso 800 (800meters on Leonia track)              .53   "        5:00:00 @ 9:27
             "      "            "                 "         "                    .53   "       4:48:67 @  9:03
Sat(3Aug) Votee Park-Teaneck,NJ  6:25 a.m. 72-69deg.F. Light Rain
        Walk                                                                   .65 mile
        Jog/Run                                                             6.85miles    1:38:03@14:19
        Exercises/Stretches - 10 mins.
Sun(4Aug) Hillsborough Twnshp,NJ  69-70deg.F.
        Walk/Jog Warm-up                                           0.75 mile
         5K Race 9:00a.m. start.                                    3.10 miles      27:20@8:55
             Ovl.Pl: 109/198, M70-74: 1/3


Week 31 Total Mileage                                           30.63 miles
Last Week's Y-T-D Total                                     970.16   "
Year-to-Date Total                                             1000.79   "

Week 30(22-28Jul2013)Activities

Date              Course&otherInfo                           Dist(miles)            Time/Pace   HR(av/hi)

Mon(22Jul)   Rest Day but did 30 mins. Exercises&Stretches incl. feet massage, foam
                     roll on legs/back and lifting 10 lb. dumb bells.
Tue(23ul)      Palisades Interstate Pkwy-Alpine,NJ  0545 hrs, 76-80deg.F
                     Exercises/Stretches - some
                     Walk w/ Aziz to Alpine Docks & back   3.08            1:05:14/21:13  75/87
                     Jog/Run. Behind Aziz abt 100 meters      4.11              48:02/11:42  107/144
                     Exercises/Stretches - few mins.
Wed(24Jul)   12th Annual Westfield Pizza 5K Run  1900hrs. Abt. 80deg.F.
                     Walk -warm up                                     1.00                     -----          ----
                     5K Run                                                 3.10               27:59/09:01   142/151
                    Ovl.Pl:963/2433. M70-74: 7/13. Age Grp.1st Pl. time: 24:38
Thur(25Jul)   Votee Park-Teaneck,NJ  67deg.F.  1850 hrs.
                     Exercises/Stretches - 10 mins.
                     Jog/Run                                                8.38             2:24:00/17:11   102/107
                     Exercises/Stretches - 15 mins.
Fri(26Jul)      No Activity but did Exercises upon waking up in the A.M. - 20 mins.
Sat(27Jul)     NYRR's NYCM Long Trng. Run #1(6-20mi.)0700 hrs.70-74deg.F.Cntrl.Park.
                    Walk Warm-up                                     1.00                    -----              ----
       3 Loops of 6,5&5 miles ea.w/ 2 recovery stops.16.00             2:53:33/10:40       ----
                    Walk Cool Down                                  1.00                    -----              ----
           Heart Rate Monitor malfunctioning.
Sun(28Jul)   5th Annual JFK Miles for Minds-Edison,NJ 0900hrs. 70-74deg.F.
                   Exercises/Stretches - Some
                   Jog around Lake w/ Aziz                        1.12                24:17/21:46        70/73
                   5K Run                                                  3.10                28:43/09:14    107/136
                     Ovl.Pl: 128/320. M70-74: 2/7.    Age Grp.1stPl. time: 25:25@8:11pace.

Week 30 Total Mileage                                           42.89
Last Week's Year-to-Date Total                            927.27
Year-to-Date Total Mileage                                   970.16 miles

Another week of back to back races with one during the mid-week. The New York City
Marathon Training Run was for training purposes only, not mandatory to do 20 so I
did 16 miles cause I had a race the following day. In the 5K races, I am some 3 mins.
behind the first place age group winner. Shows how slow-footed I am. Nevertheless,
hanging in the rear. Maybe, will get faster one of these days.

Week 29 (15-21July2013) Activities

Date                  Course&otherInfo         Dist.(miles)      Time/Pace      HR(av/hi)

Mon(15Jul)        No Running Activity. Home Exercises/Stretches includes
                          using 10 lb. Dumb Bell, Foam Rolling on feet & back.
                          Body wt. - 118 lbs.
Tue(16Jul)         Votee Park-Teaneck,NJ  0532 hrs.
                          119 lbs. Body wt. B-4 run at 0500 hrs.
                          116 lbs.   "       "      "     "   "                                               
                     Exercises/Stretches - 5 mins. 
                     Walk                                    0.55        11:00/20:09           76 bpm
                     Jog/Run                                7.55     1:50:44/14:41         113/123
                     Exercises/Stretches - 10 mins.
Wed(17Jul)   Palisades Interstate Pkwy - Alpine,NJ  0522 hrs.
                     0430 hrs. Lv house, pick up Aziz at house in Copley Av.
      Walk dn to Dock area & back            3.00            -----                    ----
      Jog/Run                                              3.10          ----/13:27              ---/129
      Cool Down Exercises - few mins.
Thur(18Jul)   Votee Park, NJ   1953 hrs.  89 deg. F.
      Exercises/Stretches - 10 mins.
      Jog/Run                                              5.34       1:26:47/16:15             ----
      Exercises/Stretches - few mins.
Fri(19Jul)      Votee Park    83-84deg. F.    0621 hrs.
                     116.4 lbs. body wt. B-4 run.
                     Exercises - 10 mins.
                     Jog/Run                               5.28      1:22:09/15:33              107/123
                     Exercises - 10 mins.
Sat(20Jul) 16th Annual Teterboro Airport 5K Run  0830 hrs.  82 deg.F.
                  Exercises - few mins.
                 Walk/Jog w/ Aziz                    1.42          26:42/19:72                ----
                  5K Run                                  3.10          27:52/09:03             142/146
                     Ovl.Pl:  322/629;  M70-74:  2/4.
Sun(21)     NYRR Queens 10K   0800 hrs. 79 deg. F.
                 Warm-up Jog                          1.54          24:58/16:12              88bpm
                  10K Run                                6.20          58:32/9:26                  ----
                      Ovl.Pl: 3506/6610;  M70-74: 5/17.
                       Age Grp. Winner: S.Skinner(70)  43:16 @6:59 pace.

Week 29 Total Mileage                           36.18 Miles
Last Week's Year-to-Date Total            891.09  "
Year-to-Date Total                                927.27  "

This week on Sat. & Sun., I did back-to-back races; Teterboro 5K in NJ and
Queens 10K in Flushing, Meadow, NYC. My times were not too good, averaging
pace of over 9 + min/mile. It is tough getting old.

   

Week 28 Activities(8-14Jul'13)

Date       Course&otherInfo                                   Dist.(miles)     Time/AvPace     HR(av/hi)

8Jul(Mon)  Freestone Park-Gilbert,AZ via Consolidated Canal Pathway  0520 hrs.
                   Walk Val Vista Dr.                            0.22 miles         4:55/--                 --
                    Jog/Run: V.VistaDr.,SouthernAv,Canal Path,pass Baseline&GuadalupeRds. to
                    FreestonePark(lap around park) then back to Southern&32nd to HamptonAv
                    ending Cortona.                                8.54 miles         2:02:14@16:34  112/122
9Jul(Tue)  To Guadalupe Rd via Consolidated Canal Pathway      0516 hrs.
                 Exercises/Stretches - a few.
                 Walk on Val Vista Dr.                         0.34 miles          7:01@22:87      76bpm
                  Jog/Run: V.VistaDr,SouthernAv,CanalPath pass Baseline&GuadalupeRds.&back
                                 to SouthernAv,32nd St, Hampton Av to Cortona via back driveway.
                                                                            7.01 miles       1:43:34@14:21    108
                 Exercises/Stretches - 15 mins.
10Jul(Wed) To Gilbert Rd, Mesa via canal path & back.    0522 hrs.
                 Walk on V.Vista Dr                            0.35 miles           7:24@---          71bpm
                 Jog/Run: V.VistaDr,SouthernAv,CanalPath, crossing Lindsay,Broadway,EastMain,
                 Gilbert Rd&backSouthernAv,32ndSt,HamptonAv entering back road of Apts.
                                                                            6.78 miles        1:39:11@---     107/121
                 Exercises/Stretches - 10 mins.
11Jul(Thu) To Guadalupe Rd via Canal Path & back.   1716 hrs.   96-103deg.F.
                  WalkonHamptonAv via apt.backrd.    0.50 miles            11:58@---       67bpm
                  Jog/Run: Hampton,32ndSt,SouthernAv,CanalPath, cross Baseline,Guadalupe
                                then back to Cortona via Canal Path.
                                                                            6.91 miles          1:40:18@---    98/116
                  Exercises/Stretches  - 15 mins.
12Jul(Fri)   To Guadalupe Rd. & Back   0544 hrs.   90deg.F.
                  Walk on Val Vista Dr.                        0.50 miles             10:50@---    78bpm
                   Jog/Run: Val Vista,Pueblo,Lindsay,Canal Path crossing Southern,Baseline &
                   Guadalupe,FreestonePkwy and back.Left path into Harmony,32ndSt, Hampton
                   to back rd. of apt.                              7.00                  1:50:04@---    106/118
                   Exercises/Stretches at: near Baseline Rd.(mile 3.89), Mile 4+(Guadalupe Rd.),
                                                      End of run; apt.parking lot & inside apt.
13Jul(Sat)   Freestone Park-Gilbert,AZ   0514 hrs.   85-89deg.F.
                   Exercises/Stretches - 5 mins.
                  Walk on Val Vista                              0.68 miles             13:07@---      100bpm
                   Exercises/Stretches - 5 mins.
                   Jog/Run: V.Vista,Pueblo,Lindsay,Canal Path crossing Southern,Baseline,Guadalupe,
                       into Freestone Park returning via Freestone Pkwy,Guadalupe,Canal Path again
                       crossing Baseline,into Southern,32ndSt,Hampton,back driveway of Cortona.
                    Exercises/Stretches - 10 mins
14Jul(Sun)  Guadalupe Rd and Back  0500 hrs. 83deg.F.
                 Exercises/Stretches - 5 mins.
                 Walk on Val Vista Dr.                         0.80                    16.30@---        89bpm
                 Stretches - 5 mins.                                 --                            ---                 ---
                 Jog/Run: Pueblo Rd, Lindsay Rd, Canal Path crossing Southern Av, Baseline Rd,
                         turn around at Guadalupe Rd back on Canal Path to Southern Av, 32nd St,
                         Hampton Rd to Val Vista Av ending at driveway of Cortona apts.
                                                                           7.10                  1:40:53@---          ---
                 Exercises/Stretches at apt. Gymn room - 10 mins.

Week 28 Total Mileage                                      55.19
Last Week's Year-to-Date Total                       835.90
Year-to-Date Total                                           891.09 miles

My last week in Mesa and I ran over 50 miles which is nice, no distractions in my daily running
schedule.

 

Week 27 Activities(1-7Jul.'13)

Date          Course&otherInfo                          Dist.(miles)    Time/AvPace      HR(av/hi)

1Jul(Mon)  Mesa, AZ   About 80deg.F.   0515 hrs.
                  Walk-HamptonAv-SouthernAv           0.79        18:20@28:16      73bpm
                   Exercises/Stretches - 10 mins.
                   Jog/Run:Laps Countryside Park,to Southern Av,ValVistaDr-Cortona Apts.
                                                                             5.46              ----                  ---
                   Exercises/Stretches - 20 mins.
2Jul(Tue)    Countryside Park - Mesa, AZ  0509 hrs. Some wind blowing.
                  Walk:HamptonAv,32ndSt,SouthernAv 0.75        14:42@19:40      86bpm
                   Exercises/Stretches - 15 mins.              --                  ----                  ---
                   Jog/Run-around pk.,32ndSt&backApt. 5.28    1:24:19@16:54    103bpm
                   Exercises/Stretches at Cortona Parking Lot - 10 mins.
3Jul(Wed)  Countryside Park & Back to Cortona   0549 hrs.
                  Walk on Val Vista Dr.                         0.30         06:08@20:44      73bpm
                   Jog/Run:V.VistaDr,PuebloRd,32ndSt,aroundPark,32ndSt,HamptonAv &
                                 back to Cortona Apts.         5.67       1:30:04@15:53   100/111
                   Exercises/Stretches - 15 mins.
4Jul(Thu)    Countryside Park, Consolidated Canal & Back  0503 hrs.
                  Walk: V.VistaDr,SouthernAv,Park.    1.07          23:08@21:41      76bpm
                  Exercises/Stretches - 10 mins.
                  Jog/Run: around park,consolidated canal path,left to BaselineRd to shopmall
                  on V.VistaDr,back to canal pathway to SouthernAv,32ndSt,HamptonAv to
                  Cortona Apts on Val Vista Dr.          5.50        1:12:15@14:58      103bpm
                  Exercises/Stretches - 20 mins.
5Jul(Fri)    Consolidated Canal Pathway & Back    0525 hrs.
                 Walk: Val Vista Dr-Southern Av        0.30 miles
                  Jog/Run: SouthernAv,LapsCntrysdePk,CanalPath to Baseline Rd,Guadalupe
                                Rd & backSouthernAv,32ndSt,HamptonAv to Cortona Apts.
                                                                           7.45mi.   1:54:58@15:25     104bpm
6Jul(Sat)   Consolidated Canal Pathway & Back to Apts.
                 Walk: Val Vista Dr.,Southern Av.       0.35                ----                  ---
                  Jo/Run: Southern Av,CnytrysdeParkLaps,CanalPath to BaselineRd & back
                               to SouthernAv,32nd St,HamptonAv,Cortona Apts.
                                                                          5.35 miles  1:30:08@16:51     98bpm
7Jul(Sun)   No Activity- Attend Church-StMark's at 322 N. Horne St., Mesa, AZ
         
              Week 27 Total Mileage                      38.27 miles
              Last Week's Y- T - D Total             797.63  "
              Year-to-Date Total                          835.90  "

This week is a sad one for me and the family. My young sister, only 65, Myrna Saley
Marquez passed away July 1 at 8:55 p.m. Home of the Valley(Dobson House)
in Chandler, AZ. Rest in peace dear sister, Myrna.

Week 26(24-30Jun2013) Activities

Date         Course&otherInfo                     Dist.(miles)       Time/Pace(av)     HR(av/hi)

24June      No Activity - Rest Day              0.00                    -----                 -----

25June      No Run - Enroute to Phoenix, AZ 

                                LV NWK  1030 hrs     AR PHX  1230 hrs.

26June      Along Val Vista Dr. going North & back to Cortona Apts.,Mesa,AZ  0523 hrs.

                 JogRun                                      5.45                 1:2:04@14:42     109-112

                 Exercises/Stretches - 10 mins.

27June      Cortona to Cortona  0547 hrs.
                 Walk North on Val Vista Dr.     0.30                     7:04@23:49      ----
                 Jog/Run mostly on Canal Path    5.96                  1:25:46@15:43   104/108
                 Exercises/Stretches   20 mins.
28June      Cortona to Cortona Apts.      0521 hrs.
                 Walk from Cortona to 32nd St.  0.57                     12:40@22:24    71bpm
                  Jog/Run on Canal Path               6.81                  1:48:26@15:56   101/110
29June      Around Dana Park Area in Mesa, AZ  0511 hrs.
                 Walk to 32nd via Hampton Av    0.52                        --------            ----
                  Exercises/Stretches - 15 mins.                                   ---------          -----
                  Jog/Run-laps around park           7.52                  2:07:36@16:10   100/109
30June       Countryside Park, Mesa,AZ    0530 hrs.
                  Walk to Cntry Pk via V.V Dr.     1.01                     23:14@23:00    72bpm
                  Exercises/Stretches  15 mins.        ---                            ------             ---
                  Jog/Run around park                   4.01                   1:00:28@15:04  110/112
                  Exercises/Stretches   10 mins.       ---                            ------             ---

   Week 26 Year-to-Date Total                    32.15 miles
   Last Week's Y-T-D                                765.48  "
   Year-to-Date Total                                 797.63  "

   Was in Mesa, AZ to be with sister confined in a Hospice Home suffering from Stage IV Cancer.
   She had been battling it for 7 years. She passed away July 1 at 855 p.m. in Chandler, AZ.
   RIP dear sister Myrna.

   While in AZ, found time in the early mornings to run around Mesa mostly on a paved
    pathway alongside a water canal system (Consolidated Canal) about a mile away from my two
    sister's apartment. It is hot down in Arizona.