Date Course&OtherInfo Dist.(mi.) Time&AvPace HR(av/hi)
17(Mon) Rest Day - No activity --- --- ---
18(Tue) Votee Park -Teaneck,NJ 53-48deg.F. 1654hrs.
Jog/Run 8.26 2:12:36@16:04 115/121
Exercises/Stretches - 10 mins. --- --- ---
19(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 43deg.Sunny 0622hrs.
Exercises/Stretches - 5 mins. --- --- ---
Walk-Warm-up 1.93 42:05@21:50 75bpm
Jog/Run 7.00 1:30:44@12:57 127/140
Walk-Cool Dn. 1.00 23:05@23:24 92bpm
Exercises/Stretches - 5 mins. --- --- ---
20(Thu) Votee Park - Teaneck,NJ 43deg.F. 1648hrs.
Walk 1.00 21:41@21:45 83bpm
Slow Jog-Hurting Rt.Foot 1.52 34:51@22:55 97bpm
Exercises/Stretches - 10 mins. --- --- ---
21(Fri) No Activity-Break Time for Hurting Right Foot at Outer Side of Shin Area.
22(Sat) Teaneck H/S Track Oval 37deg.F. 0722hrs.
Jog Warm-up 2.23 35:11@15:45 110bpm
(1) 400 Meters Interval 0.25 No Data - Monitor Off
(2) " " " 0.28 2:25@8:41 154bpm
(3) " " " 0.25 2:20@9:22 158 "
(4) " " " 0.26 2:25@9:13 144 "
(5) " " " 0.29 2:22@8:18 150 "
Exercises/Stretches - 10 mins. --- --- ---
23(Sun) Votee Park-Teaneck,NJ 41-39deg.F. 1659hrs.
Exercises/Stretches - 5 mins. --- --- ---
Long, Slow Jog/Run 9.34 3:27:30@22:13 99/108
Exercises/Stretches - 10 mins. --- --- ---
Week 51 Total Mileage 33.61 miles
Last Week's Year-to-Date Total 1450.72 "
Year-to-Date Total 1484.33 "
This week; Wednesday, Thursday & Sunday, my sciatica bothered me a lot making me run really slow with so many walks & stretches in between. Hurting right foot at outer side of shin and up to butt area. It usually goes away after warm up. The weather is no help at all. They
say sciatica goes with you to your grave so I guess, it is like a permanent present/gift for me. Today is a day after Christmas. Went to run Christmas
Day and today to burn the calories from the "Noche Buena" goodies. Only 11 miles activity but better than none at all. BELATED MERRY X'MAS TO ALL.
Wednesday, December 26, 2012
Friday, December 21, 2012
Week 50 Activities(10-16Dec)
Date Course&otherInfo Dist.(miles) Time&AvPace HR(Av/Hi)
10(Mon) No Activity - Sore Muscles: Calves & Thighs from XC race Sat.,
Back & Legs from long drive, KY
11(Tue) No Activity - Only Exercises & Stretches for 30 mins.
12(Wed) Palisades Interstate Pkwy-Alpine/Englewood, NJ 37deg.F. 0642hrs.
Walk Warm-up 1.73 35:17@20:23 83bpm
Jog/Run 4.03 57:05@12:40 135/152
Walk Cool Dn. 0.96 21:14@22:13 94bpm
13(Thu) Overpeck Park Track Oval - Leonia, NJ 45deg.F. Sunny 1136hrs.
Exercises/Stretches - 10mins. --- --- ---
Jog/Run 5.26 1:27:00@13:40 115/135
Exercises/Stretches - 10mins. --- --- ---
14(Fri) Activity of Exercises/Stretches - 15mins. --- ---
15(Sat) Palisades Interstate Parkway-Alpine/Englewood,NJ 38deg.F. 0636hrs.
Walk Warm-up 1.93 43:16@22:16 77bpm
Jog/Run (10K) 6.20 1:06:30@12:38 122/146
Walk Cool-dn. 1.00 --- ---
Some Stretches before & after activity.
16(Sun) Indoor Exercises/Stretches w/c includes Bar & DumbBells, Sta.Bike,
Inversion Tbl, Rolling Foam on back/legs and elec. massage on legs.
Duration of 1 hour.
Week 50 Total Mileage 21.11 miles
Last Year's Year-to-Date Total 1429.61 "
Year-to-Date Total 1450.72 "
As the weather gets colder, getting lazy to run. The past 3 weeks mileage
were under 30 miles.
10(Mon) No Activity - Sore Muscles: Calves & Thighs from XC race Sat.,
Back & Legs from long drive, KY
11(Tue) No Activity - Only Exercises & Stretches for 30 mins.
12(Wed) Palisades Interstate Pkwy-Alpine/Englewood, NJ 37deg.F. 0642hrs.
Walk Warm-up 1.73 35:17@20:23 83bpm
Jog/Run 4.03 57:05@12:40 135/152
Walk Cool Dn. 0.96 21:14@22:13 94bpm
13(Thu) Overpeck Park Track Oval - Leonia, NJ 45deg.F. Sunny 1136hrs.
Exercises/Stretches - 10mins. --- --- ---
Jog/Run 5.26 1:27:00@13:40 115/135
Exercises/Stretches - 10mins. --- --- ---
14(Fri) Activity of Exercises/Stretches - 15mins. --- ---
15(Sat) Palisades Interstate Parkway-Alpine/Englewood,NJ 38deg.F. 0636hrs.
Walk Warm-up 1.93 43:16@22:16 77bpm
Jog/Run (10K) 6.20 1:06:30@12:38 122/146
Walk Cool-dn. 1.00 --- ---
Some Stretches before & after activity.
16(Sun) Indoor Exercises/Stretches w/c includes Bar & DumbBells, Sta.Bike,
Inversion Tbl, Rolling Foam on back/legs and elec. massage on legs.
Duration of 1 hour.
Week 50 Total Mileage 21.11 miles
Last Year's Year-to-Date Total 1429.61 "
Year-to-Date Total 1450.72 "
As the weather gets colder, getting lazy to run. The past 3 weeks mileage
were under 30 miles.
Monday, December 17, 2012
Week 49(3-9Dec) Activities
Date Course&otherInfo Dist.(Miles) Time&Av Pace HR(Av/Hi)
3(Mon) Votee Park, NJ 55-57deg.F. 0624 hrs.
Exercises & Stretches - 10 Minutes ----- ---
Jog & Run 6.25 1:43:26@15:15 110/119
Exercises & Stretches - 10 Minutes ----- ---
4(Tue) No Activity --- ----- ---
5(Wed) Votee Park, NJ 56deg.F. w/ Aziz. 0602hrs. Pal.Pkwy venue cancelled.
Walk Warm-up 1.25 No Data Taken
Jog & Run 3.37 39:54@11:59 122/132
Walk Cool Dn. 0.72 14:37@20:18 92 bpm
6(Thur) No Activity-On way to Lexington, KY Lv Home:0545.Ar.KY 1900hrs.
7(Fri) Griffin Gate Marriott Hotel-Lexington,KY 0700hrs. 51deg.F, Raining.
Light Jog around hotel 4.42 1:08:59@16:45 107/116
Today is 71st Anniv. Pearl Harbor Bombing - "Day of Infamy"
8(Sat) Masterson Station Park, Lexington,KY 59deg.F.Cloudy, Rain Stopped.
Warm-up Jog Hotel Hallway 0.25 No Data
Warm-up Masterson Sta.Pk.1.96 37:34@19:10 97bpm
USATF Nat'l Club XC Championships - 1130 hrs.
10K Cross-Country 6.20 58:28@9:18 142(Av)
Team 70's Men Results:
1st-AtlantaTrack Club (6 pts)
2nd-Clifton Road Runners (19pts)
3rd-Ann Arbor Track Club (24pts)
Our Team Times:
Bill Ash (70) 53:37 Age Grp: 4 of 13
Matt Lalumia(Team Capt.) (72) 56:24 A.G.: 7/13
Joe Saley (72) 58:28 A.G.: 8/13
Al Swan (72) 1:03:42 A.G.: 11/13
Mannie Scalia (73) 1:14:10 A.G.: 13/13
The Atlanta Team were fast runners. The took 1st(50:28, 74yrs.),
2nd(50:56, 74), 3rd(53:24, 71) and 6th place(55:48, 73). The top
three runners are scored/counted. These guys are older than us and
they kicked our butts. The guys from Ann Arbor, MI came in 3rd place.
There were 5 races held at different times on the same course: Community
6K, Masters Women's 6K, Masters Men's 10K, Open Women's 6K &
Open Men's 10K. Fortunately, our race was ran 3rd so the course was
not that muddy. It had some hills we had to contend with at least 6 times
but that's no reason for getting beat. Even with the rainy weather & not
winning, it was nice being at the Horse Capital of the World.
9(Sun) Enroute back to New Jersey driving. Lv. KY 0730hrs. Passed through
W.VA, VA, PA braving traffic, fog, rain with sore muscles for all of us.
Arrived NJ, safe, sound & tired at 1900 hours.
Week 49 Total Mileage 24.38 Miles
Last Week's Year-to-Date Total 1405.23 "
Year to Date Total 1429.61 "
3(Mon) Votee Park, NJ 55-57deg.F. 0624 hrs.
Exercises & Stretches - 10 Minutes ----- ---
Jog & Run 6.25 1:43:26@15:15 110/119
Exercises & Stretches - 10 Minutes ----- ---
4(Tue) No Activity --- ----- ---
5(Wed) Votee Park, NJ 56deg.F. w/ Aziz. 0602hrs. Pal.Pkwy venue cancelled.
Walk Warm-up 1.25 No Data Taken
Jog & Run 3.37 39:54@11:59 122/132
Walk Cool Dn. 0.72 14:37@20:18 92 bpm
6(Thur) No Activity-On way to Lexington, KY Lv Home:0545.Ar.KY 1900hrs.
7(Fri) Griffin Gate Marriott Hotel-Lexington,KY 0700hrs. 51deg.F, Raining.
Light Jog around hotel 4.42 1:08:59@16:45 107/116
Today is 71st Anniv. Pearl Harbor Bombing - "Day of Infamy"
8(Sat) Masterson Station Park, Lexington,KY 59deg.F.Cloudy, Rain Stopped.
Warm-up Jog Hotel Hallway 0.25 No Data
Warm-up Masterson Sta.Pk.1.96 37:34@19:10 97bpm
USATF Nat'l Club XC Championships - 1130 hrs.
10K Cross-Country 6.20 58:28@9:18 142(Av)
Team 70's Men Results:
1st-AtlantaTrack Club (6 pts)
2nd-Clifton Road Runners (19pts)
3rd-Ann Arbor Track Club (24pts)
Our Team Times:
Bill Ash (70) 53:37 Age Grp: 4 of 13
Matt Lalumia(Team Capt.) (72) 56:24 A.G.: 7/13
Joe Saley (72) 58:28 A.G.: 8/13
Al Swan (72) 1:03:42 A.G.: 11/13
Mannie Scalia (73) 1:14:10 A.G.: 13/13
The Atlanta Team were fast runners. The took 1st(50:28, 74yrs.),
2nd(50:56, 74), 3rd(53:24, 71) and 6th place(55:48, 73). The top
three runners are scored/counted. These guys are older than us and
they kicked our butts. The guys from Ann Arbor, MI came in 3rd place.
There were 5 races held at different times on the same course: Community
6K, Masters Women's 6K, Masters Men's 10K, Open Women's 6K &
Open Men's 10K. Fortunately, our race was ran 3rd so the course was
not that muddy. It had some hills we had to contend with at least 6 times
but that's no reason for getting beat. Even with the rainy weather & not
winning, it was nice being at the Horse Capital of the World.
9(Sun) Enroute back to New Jersey driving. Lv. KY 0730hrs. Passed through
W.VA, VA, PA braving traffic, fog, rain with sore muscles for all of us.
Arrived NJ, safe, sound & tired at 1900 hours.
Week 49 Total Mileage 24.38 Miles
Last Week's Year-to-Date Total 1405.23 "
Year to Date Total 1429.61 "
Wednesday, December 12, 2012
Week 48 (26Nov-2Dec)
Date Course&otherInfo Dist.(miles) Time&AvPace HR(Av/Hi)
26(Mon) No Activity-Rest Day --- --- ---
27(Tue) Another Rest Day-Body sores slowly going away.
28(Wed) Palisades Interstate Parkway-Alpine/Englewood,NJ 34-39deg.F.
Walk-Warm-up 1.49 33:47@22:37 75bpm
Jog/Run 3.11 44:57@14:28 123/146
Walk-Cool-dn 1.65 36:12@21:53 87bpm
29(Thu) Votee Park-Teaneck,NJ 1637hrs. --- ---
Exercises/Stretches - 5 mins. --- ---
Walk-Warm-up 1.26 No Data
Jog/Run 5.15 1:31:46@17:50 119/135
Exercises/Stretches - 15 mins. --- ---
30(Fri) No Activity - Too busy to go running. --- ---
1(Sat) Teaneck H/S Track Oval - 36deg.F. 0659hrs.
Walk-Warm-up 2.23 14:13@15:20 109/120
Exercises/Stretches - 10 mins. --- ---
Yasso 800 0.56 5:04@9:05 140bpm
" " 0.56 No Data 122bpm
" " 0.56 4:58@8:52 140bpm
" " 0.56 4:50@8:41 141bpm
Exercises/Stretches - 5 mins. --- ---
2(Sun) No Walking/Running Activities
Indoor Exercises/Stretches - 20 minutes.
Week 48 Total 17.13
Last Week's Year-to Date Total 1388.10
Year-to-date total 1405.23
This week I was a wimp and a lazy-bone. Had 4 days off from running/jogging/
walking. End result is a low mileage, under 20 miles.
26(Mon) No Activity-Rest Day --- --- ---
27(Tue) Another Rest Day-Body sores slowly going away.
28(Wed) Palisades Interstate Parkway-Alpine/Englewood,NJ 34-39deg.F.
Walk-Warm-up 1.49 33:47@22:37 75bpm
Jog/Run 3.11 44:57@14:28 123/146
Walk-Cool-dn 1.65 36:12@21:53 87bpm
29(Thu) Votee Park-Teaneck,NJ 1637hrs. --- ---
Exercises/Stretches - 5 mins. --- ---
Walk-Warm-up 1.26 No Data
Jog/Run 5.15 1:31:46@17:50 119/135
Exercises/Stretches - 15 mins. --- ---
30(Fri) No Activity - Too busy to go running. --- ---
1(Sat) Teaneck H/S Track Oval - 36deg.F. 0659hrs.
Walk-Warm-up 2.23 14:13@15:20 109/120
Exercises/Stretches - 10 mins. --- ---
Yasso 800 0.56 5:04@9:05 140bpm
" " 0.56 No Data 122bpm
" " 0.56 4:58@8:52 140bpm
" " 0.56 4:50@8:41 141bpm
Exercises/Stretches - 5 mins. --- ---
2(Sun) No Walking/Running Activities
Indoor Exercises/Stretches - 20 minutes.
Week 48 Total 17.13
Last Week's Year-to Date Total 1388.10
Year-to-date total 1405.23
This week I was a wimp and a lazy-bone. Had 4 days off from running/jogging/
walking. End result is a low mileage, under 20 miles.
Tuesday, November 27, 2012
Week 47(19-25Nov.)
Date Course&OtherInfo Dist.(miles) Time&AvPace HR(Av/Hi)
19(Mon) Rest Day - No Activity except 30 mins. Exercises/Stretches and
10 lbs. Dumb Bell Lifts.
20(Tue) Home Exercises/Stretches ---- 30 minutes ----
21(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 42 deg.F. 0620hrs.
Walk 1.45 29:08@20:07 88bpm
Jog/Run 3.22 42:56@13:20 122/139bpm
Walk 1.44 27:39@19:10 89bpm
22(Thu) Ashenfelter 8K Classic-Glen Ridge,NJ 42-50s F. 0900hrs.
Walk 1.52 31:36@20:49 73bpm
Jog 1.44 No Data ---
8K Race 5.00 43:15@8:42 143bpm
Walk Cool-Down 1.50 ---- ---
*Run Buddy Aziz(61) beats me by 22 seconds. Getting faster
every race and making PRs.
Results: Ovl.Pl: 1060 of 2551. Men70-74: 9 of 19
Today is Thanksgiving Day-Happy Gobble, Gobble Day.
23(Fri) On the way to Glen Burnie,MD for North Central Trail Marathon.
24(Sat) 23rd NCTM-Sparks,MD 40sF.Some wind & cloudy 0830hrs.
Warm-up Jog 1.36 30:03@22:01 134bpm
Marathon 26.20 5:00:14@11:28 130/153
Cool-down - Walk to schoolhouse and refreshments.
Results: Ovl.Pl: 349 of 407 finishers.
Men 70-99: 2 of 3. (Only a Trio of Old Men)
Btw, I did four previous NCTM:
2004 @ 64 yrs. 3:58:40 Ovl.Pl: 191/361 M60-64: 4/14
2005 @ 65 " 4:07:20 " 185/322 M65-69: 1/3
2006 @ 66 " 4:08:10 " 178/331 " 2/4
2008 @68 " 5:10:50 " 361/413 " 5/8
25(Sun) No Activity - Rest Day at Home - Body okay, recuperating
with sore muscles particularly thighs & calves.
Overall condition = good & feeling fine for an old man.
Week 47 Total Mileage 43.13 miles
Last Week's Y-T-D Total 1344.97 "
Year-to-Date Total 1388.10 "
Recollections from North Central Trail Marathon
I started near the end of the pack of marathoners and ran with a pace of
9 minute + per mile(average) at the early miles up to mile 7. At miles 8 to 15,
pace increased to 10 min. + per mile(av) then to 11 min. + per mile(av) at miles
16 to 21. From miles 22 to finish(26.2), it went up to 12 to 16 min. + per mile.
What a disappointing way to run! I know I should have started slow then
gradually increase speed and do negative splits but I think old and slow guys
like me are hard-headed and can't learn new tricks.
As runners say, I hit the wall or the wall hit me at about mile 18. With the
occasional winds and cold temp(40sF.), I was feeling cold and a bit hungry
(even if I ate 2 GU gels of peanut butter & vanilla at mile 8 & 13.1). At the
turn-around (13.1), the runners started to spread further apart and for those
not used to solitary running while getting tired is not fun but that is part of the
beauty of running this marathon. There is no crowd/audience except at the
start & finish and at the water/food stops on the route. This is where the
right attitude, strong mental frame, being pysched, toughness, determination
and what not comes in, I suppose, to get over the wall and finish a long
distance race.
After a grueling last 8 miles, I made it to the finish line in 5 hours and 14
seconds, 30 minutes over my target time. And even as a dreamer, I'm
contented with my time. The unwanted walking and jogging, affected
my time.There will be other marathons and I'll just have to prepare well,
practice more and train harder for the next one.
As always, the marathon humbles as well as teaches me lots of things like
staying fit and being in shape. Never under estimate doing (26.2miles
/42kms.) a full marathon. I say experience one and find out.
19(Mon) Rest Day - No Activity except 30 mins. Exercises/Stretches and
10 lbs. Dumb Bell Lifts.
20(Tue) Home Exercises/Stretches ---- 30 minutes ----
21(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 42 deg.F. 0620hrs.
Walk 1.45 29:08@20:07 88bpm
Jog/Run 3.22 42:56@13:20 122/139bpm
Walk 1.44 27:39@19:10 89bpm
22(Thu) Ashenfelter 8K Classic-Glen Ridge,NJ 42-50s F. 0900hrs.
Walk 1.52 31:36@20:49 73bpm
Jog 1.44 No Data ---
8K Race 5.00 43:15@8:42 143bpm
Walk Cool-Down 1.50 ---- ---
*Run Buddy Aziz(61) beats me by 22 seconds. Getting faster
every race and making PRs.
Results: Ovl.Pl: 1060 of 2551. Men70-74: 9 of 19
Today is Thanksgiving Day-Happy Gobble, Gobble Day.
23(Fri) On the way to Glen Burnie,MD for North Central Trail Marathon.
24(Sat) 23rd NCTM-Sparks,MD 40sF.Some wind & cloudy 0830hrs.
Warm-up Jog 1.36 30:03@22:01 134bpm
Marathon 26.20 5:00:14@11:28 130/153
Cool-down - Walk to schoolhouse and refreshments.
Results: Ovl.Pl: 349 of 407 finishers.
Men 70-99: 2 of 3. (Only a Trio of Old Men)
Btw, I did four previous NCTM:
2004 @ 64 yrs. 3:58:40 Ovl.Pl: 191/361 M60-64: 4/14
2005 @ 65 " 4:07:20 " 185/322 M65-69: 1/3
2006 @ 66 " 4:08:10 " 178/331 " 2/4
2008 @68 " 5:10:50 " 361/413 " 5/8
25(Sun) No Activity - Rest Day at Home - Body okay, recuperating
with sore muscles particularly thighs & calves.
Overall condition = good & feeling fine for an old man.
Week 47 Total Mileage 43.13 miles
Last Week's Y-T-D Total 1344.97 "
Year-to-Date Total 1388.10 "
Recollections from North Central Trail Marathon
I started near the end of the pack of marathoners and ran with a pace of
9 minute + per mile(average) at the early miles up to mile 7. At miles 8 to 15,
pace increased to 10 min. + per mile(av) then to 11 min. + per mile(av) at miles
16 to 21. From miles 22 to finish(26.2), it went up to 12 to 16 min. + per mile.
What a disappointing way to run! I know I should have started slow then
gradually increase speed and do negative splits but I think old and slow guys
like me are hard-headed and can't learn new tricks.
As runners say, I hit the wall or the wall hit me at about mile 18. With the
occasional winds and cold temp(40sF.), I was feeling cold and a bit hungry
(even if I ate 2 GU gels of peanut butter & vanilla at mile 8 & 13.1). At the
turn-around (13.1), the runners started to spread further apart and for those
not used to solitary running while getting tired is not fun but that is part of the
beauty of running this marathon. There is no crowd/audience except at the
start & finish and at the water/food stops on the route. This is where the
right attitude, strong mental frame, being pysched, toughness, determination
and what not comes in, I suppose, to get over the wall and finish a long
distance race.
After a grueling last 8 miles, I made it to the finish line in 5 hours and 14
seconds, 30 minutes over my target time. And even as a dreamer, I'm
contented with my time. The unwanted walking and jogging, affected
my time.There will be other marathons and I'll just have to prepare well,
practice more and train harder for the next one.
As always, the marathon humbles as well as teaches me lots of things like
staying fit and being in shape. Never under estimate doing (26.2miles
/42kms.) a full marathon. I say experience one and find out.
Monday, November 19, 2012
Week 46 Activities (12-18November 2012)
Date Course&OtherInfo Distance(miles) Time&AvPace HR(Av/Hi)
12(Mon) No Activity - Rest Day A.M. Did home exercises/stretching for 30 minutes.
13(Tue) Votee Park-Teaneck,NJ 47deg.F. Easy Run in the Light Rain. 0731 hrs.
Walk 1.00 19:43@19:42 77bpm
Exercises/Stretches - 10 mins. -- -- -- ---
Jog/Run 5.22 1:26:09@16:31 108/114bpm
Exercises/Stretches - 10 mis. -- -- -- ---
14(Wed) Palisades Interstate Parkway-Alpine/Englewood,NJ 37deg.F.Sunny 0647 hrs.
Walk-Warm-up 1.72 38:50@22:35 76bpm
Jog/Run 4.92 1:03:27@12:54 126/148bpm
Exercises/Stretches - 10 mins. -- -- -- ---
Activities done w/ company of run buddy Aziz. He leads all through out the course.
15(Thu) Overpeck Park Track Oval - Leonia,NJ 44-38deg.F. 1552 hrs.
Exercises/Stretches - 5 mins. -- -- -- ---
Jog/Run 4.28 1:00:40@14:11 123/142bpm
Walk 0.25 -- -- ---
Exercises/Stretches - < 5 mins.
Activity cut short - Darkness Arrived, no lights in the park.
16(Fri) Teaneck H.S. Track Oval-Teaneck,NJ 43-44deg.F. 1135 hrs.
Exercises/Stretches - 5 mins.
Warm-up Jog 3.02 38:32@12:46 123-139bpm
Exercises/Stretches - 5 mins. -- --- ---
400 meters sprint 0.25 2:17@9:04 130bpm
" " '' 0.27 2:14@8:09 134bpm
" " " 0.27 2:18@8:32 132bpm
" " " 0.28 2.16@8:08 133bpm
" " " 0.27 2:11@7:59 138bpm
Exercises/Stretches - 10 mins. -- --- ---
17(Sat) No Activity - Too Lazy 0.00 --- ---
18(Sun) Votee Park - Teaneck,NJ 48-47deg.F. 1614 hrs.
Exercises/Stretches - 10 mins. -- --- ---
Jog/Run 12.51 3:13:34@15:28 113/119bpm
Exercises/Stretches - 15 mins. -- --- ---
Week 46 Total Mileage 34.01 miles
Last Week's Y-T-D Total 1310.96 "
Year-to-Date Total 1344.97 "
On November 6, I decided to register for the Northern Central Trail Marathon in Sparks, MD
as an alternate for the cancelled NYCM. Compared to the New York City Marathon, it has less
than 500 runners and I've ran it in 2004, 2005, 2006 & 2008. No big crowd and I like the peace
and quiet running on the trail. Only six more days to go. Will see what I can do as an old man.
12(Mon) No Activity - Rest Day A.M. Did home exercises/stretching for 30 minutes.
13(Tue) Votee Park-Teaneck,NJ 47deg.F. Easy Run in the Light Rain. 0731 hrs.
Walk 1.00 19:43@19:42 77bpm
Exercises/Stretches - 10 mins. -- -- -- ---
Jog/Run 5.22 1:26:09@16:31 108/114bpm
Exercises/Stretches - 10 mis. -- -- -- ---
14(Wed) Palisades Interstate Parkway-Alpine/Englewood,NJ 37deg.F.Sunny 0647 hrs.
Walk-Warm-up 1.72 38:50@22:35 76bpm
Jog/Run 4.92 1:03:27@12:54 126/148bpm
Exercises/Stretches - 10 mins. -- -- -- ---
Activities done w/ company of run buddy Aziz. He leads all through out the course.
15(Thu) Overpeck Park Track Oval - Leonia,NJ 44-38deg.F. 1552 hrs.
Exercises/Stretches - 5 mins. -- -- -- ---
Jog/Run 4.28 1:00:40@14:11 123/142bpm
Walk 0.25 -- -- ---
Exercises/Stretches - < 5 mins.
Activity cut short - Darkness Arrived, no lights in the park.
16(Fri) Teaneck H.S. Track Oval-Teaneck,NJ 43-44deg.F. 1135 hrs.
Exercises/Stretches - 5 mins.
Warm-up Jog 3.02 38:32@12:46 123-139bpm
Exercises/Stretches - 5 mins. -- --- ---
400 meters sprint 0.25 2:17@9:04 130bpm
" " '' 0.27 2:14@8:09 134bpm
" " " 0.27 2:18@8:32 132bpm
" " " 0.28 2.16@8:08 133bpm
" " " 0.27 2:11@7:59 138bpm
Exercises/Stretches - 10 mins. -- --- ---
17(Sat) No Activity - Too Lazy 0.00 --- ---
18(Sun) Votee Park - Teaneck,NJ 48-47deg.F. 1614 hrs.
Exercises/Stretches - 10 mins. -- --- ---
Jog/Run 12.51 3:13:34@15:28 113/119bpm
Exercises/Stretches - 15 mins. -- --- ---
Week 46 Total Mileage 34.01 miles
Last Week's Y-T-D Total 1310.96 "
Year-to-Date Total 1344.97 "
On November 6, I decided to register for the Northern Central Trail Marathon in Sparks, MD
as an alternate for the cancelled NYCM. Compared to the New York City Marathon, it has less
than 500 runners and I've ran it in 2004, 2005, 2006 & 2008. No big crowd and I like the peace
and quiet running on the trail. Only six more days to go. Will see what I can do as an old man.
Week 45 Activities (5-11 November)
Date Course&other Info Distance(miles) Time&Av.Pace HR(Av/Hi)
5(Mon) Overpeck Park Track Oval-Leonia,NJ 44-39deg.F. 1711hrs.
Jog/Run 3.26 51:24@15:45 119/139bpm
6(Tue) Votee Park-Teaneck,NJ 33-37deg.F.Sunny 0719hrs. (ELECTION DAY)
Walk 2Laps w/ Diasen P. 2.74 34.36@16:43 89/96bpm
Jog/Run 7.22 1:47:31@14:54 118/145bpm
Exercises/Stretches - 15mins. -- -- ---
7(Wed) No Run - Lazy to Run 0.00 -- -- ---
A.M. - Did Indoor Exercises/Stretches which includes Stationary Biking,
using the Inversion Table, lifting Bar & Dumb Bells, Tabular Foam
rolling on feet and back.
P.M. - Snow starts into the evening hours, about 4 inches accumulation.
2045hrs. - shoveled slushy snow.
8(Thu) Overpeck Park Track Oval - Leonia,NJ 48deg.F. 1530hrs. Snow Melted.
Jog/Run(14 Laps) 3.76 49:30@13:11 130/136bpm
9(Fri) Teaneck HiScol Trk Oval 49deg.F. 1631hrs.
Exercises/Stretches - 5mins. -- --- --- ---
Warm-up Jog 1.91 29:48@15:34 128/143bpm
400meter Sprint 0.28 2:35@9:23 124bpm
400 " " 0.28 2:30@8:56 145bpm
400 " " 0.28 2:25@8:39 138bpm
400 " " 0.28 2.24@8:41 152bpm
Exercises/Stretches - 5mins. -- -- -- --
10(Sat) No Activity - Lazy to Run Again Rested for Race Tomorrow.
11(Sun) Giralda Farms 10K Run - Madison, NJ 51-60's deg.F. Sunny 1200hrs.
Warm-up Walk/Jog w/ Aziz 2.06 43:51@21:19 94bpm
10K Race 6.20 54:19/54:42@8:48 147/151bpm
Cool-down Jog 0.75 -- -- ---
Results:
Overall Place: 330 of 581 finishers.
Men70-74: 5 of 10. Top 3 Awardees.
1. Ron Ayre 71 47:40@7:40
2. James Leitz 73 50:34@8:08
3. Wm. Ash 70 51:23@8:16
Our Men's Team 70(CRRC) Leitz, Ash & Saley won First Place
with Total Time of 2:36:40 & Average of 54:13.
Week 45 Total Mileage 25.69 miles
Last Week's Year-to-Date Total 1285.27 "
Year-to-Date Total 1310.96 "
Some words on Exercising and Stretching: The muscles/joints (body) is still cold before
an activity so it is tight and inflexible. Nevertheless, I do a slow, light and easy exercise/
stretch routine. Ideally, it should be done after an activity when the body is warm and
limber which means less chances of straining/pulling muscles/joints. Stretch all parts of
the body, legs and hips especially. Be careful not to force or hold a stretch too long
and do it gently. Duration of exercise should be at least 10 to 15 mins. After my activity,
I make it a point to exercise and stretch as you may have noticed in my blog. Keep
walking, jogging or running and stay fit.
5(Mon) Overpeck Park Track Oval-Leonia,NJ 44-39deg.F. 1711hrs.
Jog/Run 3.26 51:24@15:45 119/139bpm
6(Tue) Votee Park-Teaneck,NJ 33-37deg.F.Sunny 0719hrs. (ELECTION DAY)
Walk 2Laps w/ Diasen P. 2.74 34.36@16:43 89/96bpm
Jog/Run 7.22 1:47:31@14:54 118/145bpm
Exercises/Stretches - 15mins. -- -- ---
7(Wed) No Run - Lazy to Run 0.00 -- -- ---
A.M. - Did Indoor Exercises/Stretches which includes Stationary Biking,
using the Inversion Table, lifting Bar & Dumb Bells, Tabular Foam
rolling on feet and back.
P.M. - Snow starts into the evening hours, about 4 inches accumulation.
2045hrs. - shoveled slushy snow.
8(Thu) Overpeck Park Track Oval - Leonia,NJ 48deg.F. 1530hrs. Snow Melted.
Jog/Run(14 Laps) 3.76 49:30@13:11 130/136bpm
9(Fri) Teaneck HiScol Trk Oval 49deg.F. 1631hrs.
Exercises/Stretches - 5mins. -- --- --- ---
Warm-up Jog 1.91 29:48@15:34 128/143bpm
400meter Sprint 0.28 2:35@9:23 124bpm
400 " " 0.28 2:30@8:56 145bpm
400 " " 0.28 2:25@8:39 138bpm
400 " " 0.28 2.24@8:41 152bpm
Exercises/Stretches - 5mins. -- -- -- --
10(Sat) No Activity - Lazy to Run Again Rested for Race Tomorrow.
11(Sun) Giralda Farms 10K Run - Madison, NJ 51-60's deg.F. Sunny 1200hrs.
Warm-up Walk/Jog w/ Aziz 2.06 43:51@21:19 94bpm
10K Race 6.20 54:19/54:42@8:48 147/151bpm
Cool-down Jog 0.75 -- -- ---
Results:
Overall Place: 330 of 581 finishers.
Men70-74: 5 of 10. Top 3 Awardees.
1. Ron Ayre 71 47:40@7:40
2. James Leitz 73 50:34@8:08
3. Wm. Ash 70 51:23@8:16
Our Men's Team 70(CRRC) Leitz, Ash & Saley won First Place
with Total Time of 2:36:40 & Average of 54:13.
Week 45 Total Mileage 25.69 miles
Last Week's Year-to-Date Total 1285.27 "
Year-to-Date Total 1310.96 "
Some words on Exercising and Stretching: The muscles/joints (body) is still cold before
an activity so it is tight and inflexible. Nevertheless, I do a slow, light and easy exercise/
stretch routine. Ideally, it should be done after an activity when the body is warm and
limber which means less chances of straining/pulling muscles/joints. Stretch all parts of
the body, legs and hips especially. Be careful not to force or hold a stretch too long
and do it gently. Duration of exercise should be at least 10 to 15 mins. After my activity,
I make it a point to exercise and stretch as you may have noticed in my blog. Keep
walking, jogging or running and stay fit.
Wednesday, November 14, 2012
Week 44 (29Oct.-4Nov.2012) Activities
Date Course&otherInfo Distance(miles) Time&Av.Pace HR(Av/Hi)
29(Mon) Rest Day - No Activity. Hurricane Sandy has arrived. Raining w/ strong winds
the whole day. About 2300hrs(11p.m.) electric power
in the house is out till the next day.
30(Tue) No Activity. Rain & Wind stopped but did lots of damage in the Tri-State Area
especially areas near the water including loss of lives. In Manhattan,
was flooding, power loss, subway/transportation closed, a crane
dangled dangerously, stock market closed for 2 days, fires and
other destructions. From 1100 to 1600 hours picked up tree
branches/twigs and raked leaves that fell from trees around the
yard. We had our electric power back at about 2130 hours
(9:30 p.m.), only in our block. Our neighbor next door
on up the street didn't and so with most of the town and all over.
Some lasted for a week or more. It took a long time for power
companies to put power back. The only things, we did not have
working was our land-line phone, TV and computer. We were
indeed fortunately lucky.
31(Wed) Votee Park 45-52deg.F. 0750hrs. Palisades Pkwy-Alpine/Englwd-Closed.
Activity done with running buddy, Aziz Akmese. Easy Run
Warm-up Walk 2.78 1:09:41@25:04 67bpm
Exercises/Stretches - 5mins. -- -- ---
Jog/Run 4.14 57:36@13:55 113bpm
1(Thu) Votee Park 1739hrs. Short & EZ Activity.
Exercises/Stretches - 10mins. -- -- ---
Jog/Run 2.84 52:29@18:06 103bpm
Exercises/Stretches - 5mins. -- -- ---
2(Fri) No Activity. Pick up Bib NYCM at Javits Convention Center, NYC. Met
Roland who came from Australia to run marathon. Late evening, the NYCM
was officially cancelled and our home phone,TV & 'puter was operational.
3(Sat) Overpeck Park-Leonia & Ridgefield,NJ 1404hrs. 50deg.F. Sunny
Walk Warm-up 0.71 13:18@18:49 73bpm
Jog/Run-Old&New Pk 6.08 1:25:13@14:01 115/128bpm
Walk Cool-down 0.37 7:40@20:38 88bpm
Exercises/Stretches -10mins. -- -- -- ---
4(Sun) Palisades Interstate Pkwy-Alpine/Englewood,NJ 39-49deg.F. 0704 hrs.
Walk Warm-up 2.01 58:46@29:16 78bpm
Jog/Run 2.46 44:50@18:13 131bpm
Walk-Exercise/Stretches -- -- -- ---
Aziz and I went for a run at Alpine/Englewood course. Roadway was still
messy; leaves, twigs, branches, trees, stones and rocks littered course but we
walked, jogged and ran some. Too bad, the NYCM was cancelled. Today
would have been the day to run it. I was all set to run.
Week 44 Total Miles 21.39
Last Week's Y-T-D Total 1263.88
Year to Date Total 1285.27
It is unfortunate that the NYCM was cancelled two nights before marathon day. Lots
of disappointed marathoners especially those coming from far away places. With
all the preparation, planning, training, etc. that runners do prior to the race, I do
sympathize with them. The marathon could have been held but it would have been
unfair and heartless. Many had no electric power and yet the marathon would have
had it's own generators not to mention the available food, water and other necessities.
Mayor Bloomberg and Race Director Mary Wittenberg cancelled the race.
29(Mon) Rest Day - No Activity. Hurricane Sandy has arrived. Raining w/ strong winds
the whole day. About 2300hrs(11p.m.) electric power
in the house is out till the next day.
30(Tue) No Activity. Rain & Wind stopped but did lots of damage in the Tri-State Area
especially areas near the water including loss of lives. In Manhattan,
was flooding, power loss, subway/transportation closed, a crane
dangled dangerously, stock market closed for 2 days, fires and
other destructions. From 1100 to 1600 hours picked up tree
branches/twigs and raked leaves that fell from trees around the
yard. We had our electric power back at about 2130 hours
(9:30 p.m.), only in our block. Our neighbor next door
on up the street didn't and so with most of the town and all over.
Some lasted for a week or more. It took a long time for power
companies to put power back. The only things, we did not have
working was our land-line phone, TV and computer. We were
indeed fortunately lucky.
31(Wed) Votee Park 45-52deg.F. 0750hrs. Palisades Pkwy-Alpine/Englwd-Closed.
Activity done with running buddy, Aziz Akmese. Easy Run
Warm-up Walk 2.78 1:09:41@25:04 67bpm
Exercises/Stretches - 5mins. -- -- ---
Jog/Run 4.14 57:36@13:55 113bpm
1(Thu) Votee Park 1739hrs. Short & EZ Activity.
Exercises/Stretches - 10mins. -- -- ---
Jog/Run 2.84 52:29@18:06 103bpm
Exercises/Stretches - 5mins. -- -- ---
2(Fri) No Activity. Pick up Bib NYCM at Javits Convention Center, NYC. Met
Roland who came from Australia to run marathon. Late evening, the NYCM
was officially cancelled and our home phone,TV & 'puter was operational.
3(Sat) Overpeck Park-Leonia & Ridgefield,NJ 1404hrs. 50deg.F. Sunny
Walk Warm-up 0.71 13:18@18:49 73bpm
Jog/Run-Old&New Pk 6.08 1:25:13@14:01 115/128bpm
Walk Cool-down 0.37 7:40@20:38 88bpm
Exercises/Stretches -10mins. -- -- -- ---
4(Sun) Palisades Interstate Pkwy-Alpine/Englewood,NJ 39-49deg.F. 0704 hrs.
Walk Warm-up 2.01 58:46@29:16 78bpm
Jog/Run 2.46 44:50@18:13 131bpm
Walk-Exercise/Stretches -- -- -- ---
Aziz and I went for a run at Alpine/Englewood course. Roadway was still
messy; leaves, twigs, branches, trees, stones and rocks littered course but we
walked, jogged and ran some. Too bad, the NYCM was cancelled. Today
would have been the day to run it. I was all set to run.
Week 44 Total Miles 21.39
Last Week's Y-T-D Total 1263.88
Year to Date Total 1285.27
It is unfortunate that the NYCM was cancelled two nights before marathon day. Lots
of disappointed marathoners especially those coming from far away places. With
all the preparation, planning, training, etc. that runners do prior to the race, I do
sympathize with them. The marathon could have been held but it would have been
unfair and heartless. Many had no electric power and yet the marathon would have
had it's own generators not to mention the available food, water and other necessities.
Mayor Bloomberg and Race Director Mary Wittenberg cancelled the race.
Monday, November 12, 2012
Week 43 Activities(22-28October 2012)
Date Course&otherInfo Distance(mi.) Time/AvPace HR(Av/Hi)
22(Mon) OverpeckTrkOval,Leonia,NJ 51 Deg.F. 1746hrs.
Walk 1.07 22:12@20:45 72bpm
Jog/Run 2.14 27:48@12:58 125bpm
Exercises/Stretches-5mins. -- -- ---
23(Tue) Votee Park-Teaneck,NJ 54 deg.F. 0800hrs.
Exercises/Stretches-10mins. -- -- ---
Warm-up Jog 1.62 24:00@14:49 111bpm
Run 6.34 1:28:20@13:56 113bpm
Exercises/Stretches-5mins. -- -- ---
24(Wed) Overpeck Park Track Oval-Leonia,NJ 58-57deg.F. 1734hrs.
Exercises/Stretches - 10mins. -- -- ---
Jog/Run 2.67 39:26@14:45 100bpm
Exercises/Stretches - 5mins.
Cut activity short due to darkness & hurting feet(rt.ft.sideofshin)
25(Thu) Overpeck Track Oval 59-61deg.F. Cloudy 1142hrs.
Exercises/Stretches - 5mins.
Warm-up Jog 2.33 34:16@14:42 105bpm
Yasso 800 0.53 5:05@9:32 126bpm
Yasso 800 0.54 4:40@8:38 133bpm
" " 0.53 4:34@8:34 135bpm
" " 0.54 4:28@8:12 138bpm
" " 0.54 4:32@8:23 138bpm
Walk bet.Y800's 0.24 -- -- ---
Cool-down Walk 0.18 -- -- ---
26(Fri) Votee Park-Teaneck,NJ 62deg.F. Cloudy 1149hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.18 24:47@21:01 73bpm
Jog/Run 3.50 51.56@14:49 107/116bpm
Exercises/Stretches - 5mins. -- -- ---
27(Sat) Votee Park-Teaneck,NJ 64deg.F. Cloudy 1300hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.25 27:37@22:04 76bpm
Jog/Run 3.61 50:58@14:07 106bpm
Exercises/Stretches - 10mins. -- -- ---
28(Sun) USATF-NJ 8K XC Championships Deer Path Park,Readington,NJ
50's deg.F.Temp. 1000hrs.
Warm-up Jog 1.77 28:42@16:15 118bpm
8K XC Race 4.88 44:45@9:00 139bpm
Cool-down Jog 0.68 11;59@17:37 109bpm
Overall Place: 205 of 252 AgeGrpPl. M70-74: 5 of 9.
Masters Team 70:
1 Clifton Road Runners Club
Wm. Ash 70 41:18
Matt Lalumia 72 43:58
Joe Saley 72 44:45
2 Shore Athletic Club
3 Central Jersey Road Runners Club
Today was the calm before Hurricane Sandy hits us in the East Coast. Weather forecast
warned of her coming up north. It did come up about midnight in Teaneck, first with strong
winds, followed by rain.
Week 43 Total Miles 36.14
Last Week's Y-T-D 1227.74
Year to Date Total 1263.88
Looking back into my activities, note that I have added walking before jogging & running. It
helps start my warm up routine. I also do exercises before and after my activities. Walking
does raise the heart beat especially if one walks fast so go for it. I do see lots of walkers in
the park and even in the track oval, also hikers in Palisade Interstate Parkway-Englewood/Alpine
area, most of them are Koreans & Japanese. Start a walking activity and stay fit everyone.
22(Mon) OverpeckTrkOval,Leonia,NJ 51 Deg.F. 1746hrs.
Walk 1.07 22:12@20:45 72bpm
Jog/Run 2.14 27:48@12:58 125bpm
Exercises/Stretches-5mins. -- -- ---
23(Tue) Votee Park-Teaneck,NJ 54 deg.F. 0800hrs.
Exercises/Stretches-10mins. -- -- ---
Warm-up Jog 1.62 24:00@14:49 111bpm
Run 6.34 1:28:20@13:56 113bpm
Exercises/Stretches-5mins. -- -- ---
24(Wed) Overpeck Park Track Oval-Leonia,NJ 58-57deg.F. 1734hrs.
Exercises/Stretches - 10mins. -- -- ---
Jog/Run 2.67 39:26@14:45 100bpm
Exercises/Stretches - 5mins.
Cut activity short due to darkness & hurting feet(rt.ft.sideofshin)
25(Thu) Overpeck Track Oval 59-61deg.F. Cloudy 1142hrs.
Exercises/Stretches - 5mins.
Warm-up Jog 2.33 34:16@14:42 105bpm
Yasso 800 0.53 5:05@9:32 126bpm
Yasso 800 0.54 4:40@8:38 133bpm
" " 0.53 4:34@8:34 135bpm
" " 0.54 4:28@8:12 138bpm
" " 0.54 4:32@8:23 138bpm
Walk bet.Y800's 0.24 -- -- ---
Cool-down Walk 0.18 -- -- ---
26(Fri) Votee Park-Teaneck,NJ 62deg.F. Cloudy 1149hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.18 24:47@21:01 73bpm
Jog/Run 3.50 51.56@14:49 107/116bpm
Exercises/Stretches - 5mins. -- -- ---
27(Sat) Votee Park-Teaneck,NJ 64deg.F. Cloudy 1300hrs.
Exercises/Stretches - 15mins. -- -- ---
Walk 1.25 27:37@22:04 76bpm
Jog/Run 3.61 50:58@14:07 106bpm
Exercises/Stretches - 10mins. -- -- ---
28(Sun) USATF-NJ 8K XC Championships Deer Path Park,Readington,NJ
50's deg.F.Temp. 1000hrs.
Warm-up Jog 1.77 28:42@16:15 118bpm
8K XC Race 4.88 44:45@9:00 139bpm
Cool-down Jog 0.68 11;59@17:37 109bpm
Overall Place: 205 of 252 AgeGrpPl. M70-74: 5 of 9.
Masters Team 70:
1 Clifton Road Runners Club
Wm. Ash 70 41:18
Matt Lalumia 72 43:58
Joe Saley 72 44:45
2 Shore Athletic Club
3 Central Jersey Road Runners Club
Today was the calm before Hurricane Sandy hits us in the East Coast. Weather forecast
warned of her coming up north. It did come up about midnight in Teaneck, first with strong
winds, followed by rain.
Week 43 Total Miles 36.14
Last Week's Y-T-D 1227.74
Year to Date Total 1263.88
Looking back into my activities, note that I have added walking before jogging & running. It
helps start my warm up routine. I also do exercises before and after my activities. Walking
does raise the heart beat especially if one walks fast so go for it. I do see lots of walkers in
the park and even in the track oval, also hikers in Palisade Interstate Parkway-Englewood/Alpine
area, most of them are Koreans & Japanese. Start a walking activity and stay fit everyone.
Saturday, October 27, 2012
Week 42 Activities(15-21Oct.)
Date Course&otherInfo Dist.(mi.) Time/AvPace Av/HiHR
15(Mon) Rest Day - No Activity --- ---- ----
16(Tue) Votee Park-Teaneck,NJ 53-53deg.F. 0729hrs.
Exercises/Stretches - 15 mins. --- ---- ----
Walk 1.37 33:27@24:33 150bpm
Jog/Run 3.36 54:13@16:00 111 "
Exercises/Stretches - 10 mins. --- ---- ----
17(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 0619hrs. 45deg.F.
Walk Warm-up 1.56 37:41@24:10 71bpm
Exercises/Stretches - 10 mins. --- ---- ----
Run 8.57 1:34:47@11:04 127bpm
Walk Cool-down 1.50 ---- 89 "
18(Thu) Votee Park 1705hrs.
Walk 1.20 25:49@21:34 63 "
Jog Warm-up 2.06 36:52@17:53 99 "
Exercises/Stretches - 5 mins. --- ---- ----
Run 3.51 50:47@14:27 110bpm
Exercises/Stretches -10 mins. --- ---- ----
19(Fri) No Activity-Lazy to run in A.M. rain. P.M.-No rain-still lazy.
20(Sat) No Activity - Still lazy to walk, jog or run. ---- ----
21(Sun) Paramus 10K Run -NJ 51-60's deg.F. 0905hrs.
Walk 1.09 42:15@39:12 67bpm
Exercises/Stretches - 5 mins. --- ---- ----
Jog-Warm up 1.76 30:45@17:30 116bpm
10K Race 6.20 55:04@8:52 141/151
Walk Cool-down 0.25 ---- ----
Results: Overall Place - 236 of 448, Men 70-74: 6 of 8.
Male Ages 70 to 74
1. James Leitz 73 50:07.59 @ 8:04 pace/mile
2. Daniel Kirsch 70 50:08.77 @ 8:04 " "
3. Raymond Bondy 73 50:10.63 @ 8:05 " "
4. David Low 71 51:53.49 @ 8:21 " "
5. Glenn Moyer 70 54:21.97 @ 8:45 " "
6. Joe Saley 72 55:04.07 @ 8:52 " "
7. Jack Mathis 71 58:08.83 @ 9:21 " "
8. Al Swan 72 58:54.81 @ 9:29 " "
There are many of us in my age group. Only eight showed up
on race day. Note that I am almost to the bottom of the list.
That shows how good and fast my contemporaries are.
Always a better person around. See you on the road.
Week 42 Total 33.90 Miles
Last Week's Y-T D Total 1193.84 "
Year to Date Total 1227.74 "
15(Mon) Rest Day - No Activity --- ---- ----
16(Tue) Votee Park-Teaneck,NJ 53-53deg.F. 0729hrs.
Exercises/Stretches - 15 mins. --- ---- ----
Walk 1.37 33:27@24:33 150bpm
Jog/Run 3.36 54:13@16:00 111 "
Exercises/Stretches - 10 mins. --- ---- ----
17(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 0619hrs. 45deg.F.
Walk Warm-up 1.56 37:41@24:10 71bpm
Exercises/Stretches - 10 mins. --- ---- ----
Run 8.57 1:34:47@11:04 127bpm
Walk Cool-down 1.50 ---- 89 "
18(Thu) Votee Park 1705hrs.
Walk 1.20 25:49@21:34 63 "
Jog Warm-up 2.06 36:52@17:53 99 "
Exercises/Stretches - 5 mins. --- ---- ----
Run 3.51 50:47@14:27 110bpm
Exercises/Stretches -10 mins. --- ---- ----
19(Fri) No Activity-Lazy to run in A.M. rain. P.M.-No rain-still lazy.
20(Sat) No Activity - Still lazy to walk, jog or run. ---- ----
21(Sun) Paramus 10K Run -NJ 51-60's deg.F. 0905hrs.
Walk 1.09 42:15@39:12 67bpm
Exercises/Stretches - 5 mins. --- ---- ----
Jog-Warm up 1.76 30:45@17:30 116bpm
10K Race 6.20 55:04@8:52 141/151
Walk Cool-down 0.25 ---- ----
Results: Overall Place - 236 of 448, Men 70-74: 6 of 8.
Male Ages 70 to 74
1. James Leitz 73 50:07.59 @ 8:04 pace/mile
2. Daniel Kirsch 70 50:08.77 @ 8:04 " "
3. Raymond Bondy 73 50:10.63 @ 8:05 " "
4. David Low 71 51:53.49 @ 8:21 " "
5. Glenn Moyer 70 54:21.97 @ 8:45 " "
6. Joe Saley 72 55:04.07 @ 8:52 " "
7. Jack Mathis 71 58:08.83 @ 9:21 " "
8. Al Swan 72 58:54.81 @ 9:29 " "
There are many of us in my age group. Only eight showed up
on race day. Note that I am almost to the bottom of the list.
That shows how good and fast my contemporaries are.
Always a better person around. See you on the road.
Week 42 Total 33.90 Miles
Last Week's Y-T D Total 1193.84 "
Year to Date Total 1227.74 "
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