Week 38 Activities (Sept. 17 - 23, 2012)

Date       Course&otherInfo                 Time&AvPace/mi.         AvHR        Dist.(mi.)

17(Mon)          No Activity - Rest Day            ---                           ---              0.00
18(Tue)           A.M. - Did some exercises/stretching and used Dolphin Electric Hand
                                   massages on feet.         ---                           ---              0.00
                       P.M. - Used Inversion Table, Stationary Bike & 36 lb. Dumb Bell.
19(Wed)  Palisades Interstate Parkway-Alpine/Englewood,NJ  60-63deg.F. 93%H.
                As usual with running buddy * Aziz (61yrs.old). Start activity at 0638hrs.
                Warm Up Walk                 39:07@24:13                69bpm              1.62
                Jog/Run                          1:35:00@13:31               109 "                  7.03
                Cool Down Walk              26:24@24:07                 86 "                  1.09
                *Aziz is running good, could not keep up with him at the homestretch.
20(Thu)  Teaneck H/S Track Oval & Overpeck Park Track Oval 65-64deg.F.1756hrs.
               Exercises/Stretches             10 mins.                          ---                    ---
               Warm Up Jog                    37:32@15:28                102                    2.43
               Yasso 800(800meters)        5:15@10:13                 123                   0.53
                   "       "      "     "                5:14@9:56                   124                   0.53
                   "       "      "     "                5:09@9:50                   124                   0.52
                Cool Down Jog                  3:15@12:29                 110                   0.26
                Had to move to Overpeck Park for Yassos & Cool Down due to Teaneck
                H/S Band & Baton Twirlers Practice at Oval.
21(Fri)    No Activity - Too lazy to wake up early in the morning. In the afternoon,
               took care of Apo(Kayla) - Sorry, no time. My fault.
22(Sat)   Votee Park - Teaneck,NJ  71 deg.F. Cloudy.  0832 hrs.
               Exercises/Stretches              10 mins.                        ---                    ---
               Jog/Run (Easy)                1:33:53@16:54                103                  5.56
               Exercises/Stretches              15 mins.                       ---                     ---
23(Sun)   ING NYCM Tune-Up 18miler at Central Park, Manhattan 0700hrs. start.
                                                                   Temp: 56-63deg.F. 16mph wind  Fair
              Warm Up Jog                       ---                              ---                    1.00
              Race                                3:03:17@10:11                133                18.00
              Exercises/Stretches              10 mins.                       ---                     ---

              Race Results:  Ovl.Pl: 2705 of 4320      M70-74 : 1 of 16.
                                                                                
                                               
                                                                                Week 38 Total Miles    38.57
                                                                      Last Week's Year to Date   1052.64
                                                                                           Year to Date  1091.21

So far, the training activities are going along fine although my mileages didn't quite reach
50 miles per week which is my target. At the same time, I am saddened by my friend and
old shipmate's(Henry Farolan Nivera) passing away in Los Angeles of lung cancer last
September 17. He was only 80 years old and is survived by his 3 sons and 1 daughter.
God bless him and may he rest in peace. HN, fair winds, smooth sailing and following seas.

Our (Aziz & I) every Wednesday activity is a big help in getting me ready for the
upcoming New York City Marathon. So with the Yasso 800's even if I just do part of
the required 10 sets during practice. If things turn out favorably, hopefully I should run
the NYCM with  little hardships and possibly even a good time. We'll see.

This Sunday was our Tune-Up Run for the NYCM. I did okay running 3 laps around
Central Park. Could have done better timewise but I'm getting to be an old man. The
bottoms of my feet started hurting at about mile 13. My fault, I used a light weight race
shoes, a Mizuno Wave Musha 2. In the marathon, I'll use the Mizuno Wave Rider 15
which is a little heavier. For fuel during the race, I took GU gel and a peanut butter gel
at miles 7 and 12 respectively. Saturday's supper was of course, spaghetti & boiled
string beans. Finished the race strong but just couldn't cross the line in 3 hours flat.
Bummer, the 16 mph winds we had did not help me at all!

                                      

Week 37 (Sep.10-16) Activities

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

10(Mon)  Rest Day (No Activity)         ---                    ----                  ---
11(Tue)   Votee Park    72-66deg.F.  1926hrs.
               Exercises/Stretches          10mins.                  ----                  ---
               Warm Up Jog               24:00@18:32/mi.  89bpm               1.30
               Run                            1:24:57@15:56 "    104 "                  5.33
               Exercises/Stretches          10mins.                 ----                   ---
12(Wed) Palisades Parkway-Alpine/Englewood,NJ  65-70deg/F.  0631hrs.
              Warm Up Walk             37:16@24:30        69bpm              1.52
              Run                               57:53@14:37        99 "   /High132  3.96
              Cool Down Walk          10:53@21:28        99 "                   0.51
                  Did some exercises before & after activity.
13(Thu)  Votee Park-Teaneck,NJ  72-69deg.F. 1939hrs.
              Exercises/Stretches        10mins.                  ----                    ---
              Jog/Run                     1:36:30@17:22  98bpm/High105       5.56
              Exercises/Stretches        10mins.                  ---                     ---
14(Fri)  Overpeck Park - Leonia,NJ  75-80deg.F. 30%Humidity
             Exercises/Stretches         10mins.                 ---                     ---
             Warm Up Jog               40:57@14:37   103bpm                  2.80
             Yasso 800(800meters)   5:06@9:32      127bpm                 0.53
                 "       "      "    "            4:40@8:50      139 "                     0.53
                 "       "      "    "            4:29@8:20      143 "                     0.54
                 "       "      "    "            4:29@8:19      144 "                     0.54
              Walk in between Yassos     ----              ---                       0.53
              Exercises/Stretches        15 mins.              ---                      ---
15(Sat) Central Park, Manhattan   60 deg.F. 70%Humidity
             Fitness: Mind, Body, Spirit Games     0800hrs. start.
              Warm Up Jog                18:54@19:45  89bpm                  0.96
              Fitness Race(Men)         36:33@9:09   137 "                     4.00
              Cool Down Walk           15:02@24:45   91 "                     0.61
              Walk to Parking Lot       18:17@20:25   83 "                     0.90
              Results:   Overall Place-1462 of 1897 men finishers.
                             Men 70-74 - 3 of 17.   
16(Sun) Votee Park-Teaneck,NJ  1730hrs.  72-64deg.F.
             Exercises/Stretches         10mins.
             Warm up Jog                  47:04@20:07  96bpm                  2.84
             Training Run                 1:08:41@13:40 111 "                     5.03
             Exercises/Stretches          10mins.             ---                       ---

                                                      Total Mileage for Week 37     37.99
                                          Last Week's Year to Date Total      1014.65
                                                                Year to Date Total    1052.64

The New York City Marathon will be in six weeks. Trying to train so as not to suffer
during the race. I hope it does not rain or get cold. My sciatica ( right butt down to
foot at side of shin) still bothers me. The only way I can manage to run is to warm up
good before running. I use Ben Gay Patch on my right foot side of shin and 2XU or  
Zensah compression sleeves on both calves to ease the pain. For the first 2 to 3 miles
the side shin hurts followed by numbing then goes away somewhat My side butt area
also hurts at times. An old injury in high school days,(I believe) in my right front thigh
is causing all these.At any rate, am able to run but with a slow pace. I will be a "happy
camper" when I can run pain free. In the meantime, still on to walking, jogging and
running. How about you?

Week 36 (Sept. 3 - 9) Activities

Date     Course & other Info               Time&AvPace           AvHeartRate      Dist.(miles)

3(Mon) Run into Buffalo 15K Race - Buffalo, NY   0800hrs. Start. Temp. in the 70's F.
             Walk from hotel to start.               ---                           ---                     0.25
             Jog-warm up                                ---                           ---                     0.25
             15K Race by USATF            1:24:39@9:05               141bpm             9.30
             Walk-cool down                          ---                           ---                     0.25
         Results:  Ovl.Pl: 300 of  587, M70-74: 9 of 12.
              Masters Men's 70+ Team
        1.  3:51:01 Clifton Road Runners Club-A                     1:17:01 (AvTime-Top 3)
                          1.  James Leitz        72       1:15:12
                          2.  Hilary Peterlin    71       1:17:50
                          3. Roland Ratmeyer 74      1:17:59
                          4. Al Swan              72      1:34:44
        2.  4:02:40  Clifton Road Runners Club-B                    1:20:54
                          1. Matt Lalumia       72      1:18:10
                          2. William Ash         70      1:19:51
                          3. Joseph Saley       71      1:24:39
        3.  4:15:25  Ann Arbor Track Club, Michigan                1:25:09
                          1. Harlan Van Blaricum   72   1:18:56
                          2. Phillip Kroll                 71   1:21:41
                          3. Malcolm Cohen           70  1:34:48
4(Tue)  Still in Buffalo with James Leitz. Rest of team left yesterday after race.
            Walk from hotel(Adam's Mark) to Marina Basin and back.  - 3.00 miles
                 0830hrs. - Breakfast at the Hatch Eatery at the Marina
                 1100hrs. - Leave Buffalo, driving in James's Honda car.
                 1900hrs. - Arrive Teaneck, NJ
5(Wed) Palisades Pkwy-Alpine&Englewood,NJ  76-79deg.F.  0635hrs.
             Walk-Warm Up                      31:46@21:49             71bpm                  1.46
              Recovery Run                      1:56:53@12:59           119 "                      9.00
             Walk-Cool Down                      9:50@21:45           100 "                      0.45
6(Thu) Votee Park-Teaneck,NJ   78deg.F. 6:38p.m.  " Easy Run"
             Exercises/Stretches        10mins.
             Walk                                       27:59@23:33             69bpm                  1.20
             Jog, Run                               1:08:59@17:14             98 "                       4.00
             Exercise/Stretches          5mins.       ---                       ---                         ---
7(Fri)  Teaneck High School Track Oval   78-83deg.F. 68%Humidity Sunny  1114hrs.
           Exercises/Stretches          5mins.       ---                       ---                          ---
           Jog-Warm Up                            25:43@15:50           101bpm                 1.62
           Yasso800(800meters)                  4:57@9:05             133  "                     0.54
                 "               "                             4:53@8:53            136  "                      0.55
                 "               "                             4:46@8:38            138  "                      0.55
           Exercises/Stretches         10mins.       ---                     ---                            ---
8(Sat) Rest Day - Race tomorrow in Bronx, NY                    ---                          0.00
9(Sun) Bronx near Home of Bombers, Yankee Stadium  64-73deg.F.81%H. Fair 0800hrs.
           Walk,Jog-Warm Up                     24:26@19:15          90bpm                   1.23
           Run for Life by NYRR               1:34:30@9:27          137  "                    10.00
           Walk-Cool Down                              ---                     ---                          0.50
          Results:    Ovl.Pl:  3424 of 5719 finishers.       Men70-74: 3 of 14
             Ran with Aziz, my Teaneck running buddy. Pee Stop at mile 2 cost me
             47 secs. from age group first place winner. Used GU gel at mile 5.
            Overall, satisfied with performance. Could have done better. Prepare
            well next time.

                                                                                Week 36 Mileage Total      44.15
                                                                                Last Week's Y-D Total    970.50
                                                                                Year to Date Total          1014.65

Ran 2 races this week. My pace were kind of slow especially in the Bronx 10-Miler but that
is fine by me. Note that I include walking in my activities which I never did during my earlier,
younger days. That makes a walker and you can be one too. Until next time. Have a good one.

Week 35 (27Aug-2Sep) Activities

Date      Course&other Info       Time/AvPace        HeartRate(Av)         Distance(miles)

27(Mon) Aug.    Rest Day - No Activity.
28(Tue) Votee Park-Teaneck,NJ  0659hrs.  84deg.F 36% Humidity.
             Exercises/Stretches-Warm Up  10mins.            ---                              ---
             Training Run                 1:22:24@15:25         110bpm                        5.34
             Cool Down-Exercises/Stretches 10mins.           ---                              ---
29(Wed) Palisades Pkwy(Alpine&Englewood,NJ)  0617hrs.  68-70deg.F. 67%H.
             Stretches  5 Mins.
             Walk-Warm Up               28:31@22:45          80bpm                        1.25
             Jog,Run                         2:01:11@12:06         128 "                          10.01
             Walk-Cool Dn.                23:36@24:54           88 "                            0.95
30(Thu) Votee Park-Teaneck     77-82deg.F  0607hrs.
             Exercises/Stretches        15mins.                       ---                              ---
             Warm Up Jog                  20:53@20:32           75bpm                       1.02
              Run                              1:39:54@15:00         108 "                           6.66
             Exercises/Stretches        10mins.                       ---                              ---
31(Fri) Teaneck High School Track Oval     0650hrs.    70-74deg.F. Sunny
             Exercises/Stretches          5mins.                       ---                             ---
             Jog/Warm Up                   20:17@14:52         102bpm                      1.36
             Yasso800(800meters)         4:55@9:12           132 "                          0.53
             1600meters Run                  9:43@8:51           135 "                          1.10
             Exercises/Stretches          5mins.                       ---                              ---
1 (Sat) Sep. Votee Park-Teaneck          0642hrs.    78deg.F.
            Exercises/Stretches          15mins.                     ---                               ---
            Walk                                  ---                         ---                              0.50
            Jog, Run                           1:33:57@15:09       108bpm                      6.20
            Exercises/Stretches             5mins.                    ---                               ---
2(Sun) Enroute to Buffalo, NY for USATF 15K Championship Race
           Depart Teaneck - 0800 hrs.    Arrive Buffalo  1530hrs.
           Walk around town after Supper with Team Mates   ---                       0.50

                                                                            Week 35 Total                35.42
                                                                     Last Week's Y-D Total        935.08
                                                                         Year to Date Total           970.50 miles

Our Running Club, Clifton Road Runners Men's 70 Team has 2 teams competing in the USA
Track & Field sponsored Masters Championships Races. So far, we have won 2 of their
races; 8K in Williamsburg,VA on May 19 and 15K in Buffalo,NY on Sep. 3. As in last year,
if we keep it up on the remaining USATF races, we will be the National Champs Team 70's
in the East Coast. We have a strong team of 70+ old guys excluding me. The next race will be
in Syracuse, NY on Sep. 30, 2012.