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.