Week 34 Activities (August 20-26, 2012)

Date      Course & Other Info           Time/AvPace           AvHeartRate      Dist.(mi.)

20(Mon)  Rest Day                                ----                       ----                     ----
21(Tue)   Votee Park-Teaneck,NJ   0719hrs  68-75deg.F 75%Humid           ----
               Walk                                 11:53@19:46              69bpm               0.60
               Jog/Run                          1:25:00@14:10            105 "                    5.56
22(Wed) Palisades Parkway-Alpine/Englewood,NJ  0603hrs. 68deg.F. 81%H.
              Walk(down hill)Warm Up   32:24@24:20               71bpm              1.33
              Jog/Run                            1:57:17@14:12             107 "                  8.26
              Walk(CoolDown)                31:00@22:12               96 "                  1.40
23(Thu) Overpeck Park Track Oval-Leonia,NJ   1025hrs. 82deg.F. 45% H.
             Jog                                       35:27@13:24             108bpm             2.64
             Yasso 800(2X400meters)      4:52@9:20                132 "                 0.52
                "        "    "        "                  4:48@9:06                136 "                 0.53
                "        "    "        "                  4:34@8:35                139 "                 0.53
                "        "    "        "                  4:37@8:38                142 "                 0.53
               In between Yassos, walk 200 meters for recovery & to recharge.
24(Fri) Votee Park-Teaneck,NJ  0650hrs. 70-75deg.F. 78-68%Humidity
            Exercises/Stretches                  5 mins.                       ----                   ---
            Jog/Run                                  1:23:31@16:22           101bpm            5.10
25(Sat) Votee Park-Teaneck,NJ  1041hrs. 76-83deg.F.
            Walk (Warm Up)                      32:20@24:52             71bpm            1.30
            Jog                                            42:49@17:27            101 "               2.45
            Walk(Cool Down)                     15:00@19:13              85 "               0.78
26(Sun) Nomahegan Park-Cranford,NJ 0830hrs.71-73deg.F.70%  Humidity
            Walk(Warm Up)                        21:38@20:29             71bpm           1.06
             Jog(Still Warming Up)               13:57@14:06            103 "               0.99
         35th "Not Quite Fall Classic Run"  34:10.50@8:33         144 "               4.00
             Walk (Cool Down)                    ---         ---                 ---                 1.00
                                           Over All Place: 111 of 249                                   
                                           Men 70 - 74: 2 of 5

        The course in Nomahegan Park is fast, flat, shady and scenic. The weather
        was nice, partly sunny and was not that hot, in the 70's. Ran okay, sciatica was
        bothering me somewhat even with warm up and some stretches before run.
       Tried to run fast and finish strong but only got a 68.2% race performance.

                                                                                       Week 34 Total     38.58
                                                                          Last Week's Y-D Total   896.50
                                                                                Year-to-Date Total   935.08
                                                                                              
As usual, I do exercises/stretches before and after a training activity. Also,
began doing walks for warm up(before) & cool down(after). Helps soothe my
sciatic pains and recover with fewer sore muscles.Every Wednesday(started
11July), Aziz (my long-time Teaneck running buddy) & I go to Alpine/Englewood
in PalisadesParkway where there is a beautiful, secluded roadway with lots of trees
(used by walkers/hikers,joggers/runners, cyclists, birdwatchers, nature lovers,
picnickers and anyone interested) for a special training activity to break the
monotony. We start in Alpine going down hill for 1.6 miles, and up hill for about
0.6 mile then it levels off followed by rolling hills. Depending on the distance we
want to do, we keep going into the Englewood side then turn back to Alpine.
The last mile or so to Alpine is a challenging, tough uphill. Even the bikers get
to slow down coming up. At any rate, this is one beautiful, serene venue.
Follow the Palisades Parkway (before George Washinton Bridge) for about
10 miles and take exit 2 into Alpine. The course runs along the Hudson River
and goes under the GW Bridge if you follow it and don't turn around. Be sure
to visit and enjoy the experience. You will not regret going there to walk, jog,
run, bike or just look around. Have a nice day everyone,
           
            

Week 33 Activities (13-19 August 2012)

Date     Course & other Info.            Time/AvPace       Heart Rate(Av)      Dist.(mi.)

13(Mon)   Rest Day - Did indoor exercises/stretches including rolling calves,butt &
                              back on cylindrical foam; dumbbell lifts and electric massages.
14(Tue) Votee Park-Teaneck,NJ     73-78deg.F. 0830hrs.
                Exercises/Stretches              10mins.                ---                   ---
                Jog/Run                            1:34:43@15:17      108bpm          6.20(10K)
                Exercises/Stretches              15mins.
              Indoor/Home(Evening): Used Sta.Bike, Inversion Table& Lift Barbell.
15(Wed) Palisades Pkwy(Alpine/Englewood,NJ) 75deg.F. 84% Humid. 0618hrs.
              Walk(all dn-hill)                     29:05@23:10         64bpm         1.26
              Jog/Run                              1:27:36@12:30       118bpm         7.01
              Walk(uphill)                          11:41@23:19        113 "             0.50
              Exercises/Stretches                  3mins.                   ---                ---
16(Thu) Teaneck H/S Track Oval  67-69deg.F. 81%Humidity  0726hrs.
             Exercises/Stretches                 10mins.                  ---                ---
             Jog/Run                                 35:55@12:27       110bpm         2.72
             Yasso 800(2X400m)              5:30@  9:24        134 "             0.59
             Yasso 800   "   "                     4:39@  8:35         139 "            0.54
             Yasso 800  "   "                      4:36@8:20           141 "            0.55
             *   Walked 200meters in between Yassos
             Exercises/Stretches                 10mins.                 ---                ---
17(Fri) Votee Park  72deg.F. 59%Humidity  0627hrs.
            Exercises/Stretches                    ---     ---            ---                ---
           Warm-up Jog                             46:56@16:14     100bpm       2.89
            Stop to Drink Gatorade & Stretch 5mins.            ---                ---
           Run                                           48:35@13:40      108bpm       3.55
           Exercises/Stretches                      5:00                   ---               ---
18(Sat) Votee  Park-Teaneck,NJ  64deg.F. 94% H. Light Rain   0715hrs.
           Exercises/Stretches                      10:00                ---                ---
           E-Z Run                                   1:27:29@16:49    97bpm         5.20
           Exercises/Stretches                     10:00                 ---                ---
           Feeling fine inspite of lousy weather, feet okay(usual sciatica hurts).
             Stop about mile 2 for rain downpour(10mins.) then resumed run.
             Tried to run easy, NYCM Long Training Run tomorrow(20mi.).
19(Sun) ING NYCM Long Training Run-Central Park,NYC 64-72deg.F. 0700hrs.
          Warm-up Jog                              30:49@a8:21     94bpm        1.68
          Long Trng. Run                         3:32:42@10:35  134bpm      20.00
          Short Walk&Stretches                   5:00                ----              ---
   Lined up with 10:30/mi. pace group but could not fully keep up. I was behind
   most of the time. My finish time was 2 mins.42 secs. over. Sad to say, us
   oldies bring up the rear. The course was 4 laps around Central Park; a 6, 5, 5
   and 4 mile loop. After each loop, the group stopped for a few mins. then re-
   grouped for the next loop. Used 2 GU gels, race's gatorade, a banana & water.
   With the exception of my sciatica bothering me as usual, ran a fairly good run
   even if I could not maintain the 10:30 pace. Note that my ave. pace was 10:35,
   the best I could do without too much misery and suffering.

                                                                      Week's Total Mileage    52.69
                                                                     Last Week's Y-D Total 843.81
                                                                       Year-to-Date Total     896.50

Miles ran this week was over 50 miles. This should be my minimum to be able to
compete with the fast guys in my age group. Time constraint for one does not
allow me to increase my training miles. Any way, doing the best I could, better
to be under-trained than over-trained at my young age, he, he. Happy walking,
jogging and running ya' all. Till next week.
      

Week 32 (August 6-12, 2012) Activities

Date     Course & other Info                         Time/AvPace           HR(Av)     Distance(Mi.)

6(Mon)  Rest Day - No Activity                          -----                   ---            0.00
7(Tue)  H/S Track Oval - Teaneck,NJ   Start 0652hrs. 70-74deg.F.
            Warm-up Jog                                   29:02@13:10           105bpm     2.20
            Yasso 800  2X400meters                  5:00@9:06              132 "         0.55
            Yasso 800   "    "                               5:09@9:25              129 "         0.55
            Yasso 800   "   "                                4:56@8:56              129 "         0.55
            Yasso 800  "   "                                 7:09@12:57            108 "         0.55
            Jog,Walk for Cool Down                       -----                    ---            0.83
8(Wed) Palisades Pkwy-Alpine/Englewood,NJ  Start 0613hrs.
           Walk                                                      -----                   ---             1.60
           Jog/Slow Run                                 1:40:00@16:36             88bpm    4.42
           Walk-Cool Down                               9:18@21:05             99  "        0.44
           Hurting side of shin on right foot. Pain lessens at about mile 2. End of
           activity, still hurting some but able to walk, no limping.
9(Thu) Votee Park - Teaneck,NJ  73-79deg.F. 0717hrs.
           Jog-few mins. then run                  1:21:42@14:50              108bpm   5.51
           Side of shin still hurts but able to run.
10(Fri) Votee Park  76-79deg.F. 90% humidity. Start 0530hrs.
            Walk                                             ---          ---                   ---        0.20
            Jog                                                 33:43@16:44                99        2.02
            Run                                              1:03:29@14:54              113       4.26
            The jog helped in getting rid of right side of shin & butt area pain(somewhat).
11(Sat) Votee Park  0630hrs.   76deg.F. 85% Humidity.
             Run                                            1:07:03@16:14                99       4:13
           Track Oval, Overpeck Pk. Leonia,NJ  1826hrs.
            Walk,Jog & Run                            47:52@24:59                84       1.92
               Hurting side of shin, did less than 2 miles & stopped.
12(Sun) H/S Track Oval-Teaneck,NJ    1841hrs. 83deg.F. 44% Humidity.
             Easy Run                                      26:44@14:29              108       1.85
             Run                                              11:58@10:59              118       1.08
               Some pain(side of shin), lesser than yesterday's.
                                                                                         Week's Total  32.66
                                                                        Last Week's Y-D Total  811.15
                                                                             Year to Date Total    843.81
There were no races during the entire week and my sciatica was bothering
me (right butt area down to feet at side of shin). The warming up routine did
not help out especially on my Sat. P.M. run. Note that I didn't show my before
and after exercises/stretches prior/after runs.  Do your activities early in the
morning or late afternoon to beat the heat. Hang in there and take care.

Week 31 Activities(30Jul-5Aug2012)

Date          Activity & other Info.             Time/Pace                 HR(Ave)              Distance
                    
30(Mon)   Exercises/Stretches/Wt.s        1:00:00                          ---                      0.00
31(Tue)   Votee Park,Teaneck. 71-72deg.F.0846hrs.
                    Walk                                15:37/24:24                 71bpm                   0.64
                    Jog/Run                         1:02:26/13:47               112bpm                   4.53
1(Wed)   Palisades Pkwy(Alpine/Englwd,NJ) 72deg.F. Lt.Rain 0610hrs.
                    Walk                                   -------                         ----                    1.60
                    Jog/Run                        1:15:40/15:02                120bpm(high)          3.40
                   Walk (cool down)                 -----                           ----                    0.50
2(Thu) Teaneck H/S Trk Oval  70-72deg.F.  0645hrs.
               Exer/Stretch                          10mins.                          ----                     ----
               W/Up Jog                             26:39@12:04av.pace 117bpm                  2.21
               Yasso 800                              4:49@8:38   ''    ''     138  "                     0.56
                  "        ''                                4:40@8:30   "     "     143  "                      0.55
               Cool Dn Jog                         14:42@11:46 "    "     125  "                      1.25
              X-ercises/Stretches                15 mins.                     ----                        ----
3(Fri) Votee Park in Teaneck,NJ  76-80deg.F.  0707hrs.
             X-ercises/Stretches                 10 mins.                    ----                        ----
            Jog/Run                                 1:18:10@15:34av.pace 108bpm                 5.02
            X-ercises/Stretches                   10 mins.                   ----                        -----
4(Sat) NYRR Team Championship Race-Men  80deg.F. 87% humidity
            Some X-ercise/Stretches
            Warm-up Jog                           28:25@18:37av.pace                            1.53
                                  HR chest strap not properly placed-no HR readings.
            5-Mile Race                             45:23@9:03av.pace     ----                   5.00
           Some Cool Dn. - Walked to Baggage & Clothes Change Area
                 Ovl.Pl: 871 of 1009    Men 70-74: 5 of 9.
5(Sun) Palisades Parkway-Alpine/Englewood,NJ  76-81deg.F. cloudy
           Some few exercises/stretches before RECOVERY Activities.
           Walk down to Alpine Boat Basin 38:11@24:01av.pace  66bpm             1.59
           Jog then Run                              41:23@13:48av.pace  108bpm            3.00
           Walk to Cool Dn-Start Area      11:21@28:01 "   "       101bpm            0.41
           X-ercises/Stretches                    10 mins.
                                                                                Week's Total Mileage     31.79          
                                                            Last Week's Year-to-Date Total       779.36
                                                                                  Year to Date Total      811.15 Miles

Exercising and stretching is an integral part of my training activity that I do before and after as you
may have noticed. Sometimes I don't log it in and also forget to do especially at the
end of races. Before an activity, it should be done lightly since the muscles/body is not fully warmed
up. The experts say, stretching/exercises is best after an activity. No matter, I try to do it before
and after my activity as ingrained to me by my high school coach of long, long time ago. Happy,
happy walking, jogging and running. Keep cool and hydrate.