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   "

Week 41 Activities(October 8-14,2012)

Date      Course&other Info            Dist.(miles)          Time&AvPace     Av/Hi HR

8(Mon)  A.M. Indoor Exercises/Stretches at Home         -----                  -----
   1738hrs. Recov.Walk-Overpeck Oval      1.05         22:11@21:14         74(av)
   Exercises/Stretches - 10 mins.
9(Tue)  A.M. Indoor Exercises/Stretches at Home & Used Electric Massager on
                      Feet & Butts.
10(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 55-59deg.F  0639hrs.
               Warm-up Walk                           1.75          40:25@23:09        71(av)
                Exercises/Stretches - 10 mins.     ----             -----                 -----
                Jog/Run                                     3.90          51:39@13:14   104/151
                Cool-down Walk                      0.49             8:58@18:22     110(av)
                Exercises/Stretches - 5 mins.       ---              -----                 -----
                Did Activity w/ Aziz on Rainy Day so we did minimum miles.
      Overpeck Park-Leonia,NJ 64deg.F. Rain stopped. 1712 hrs.
                Walk- 1 Lap Walkway             1.38            25:34@18:29     78(av)
                Run                                          2.73            28:09@10:19   125/139
                Exercises/Stretches - 10 mins.   ---                -----                 -----
11(Thu) Overpeck Park Track Oval-Leonia,NJ 51-55deg.F. 1156 hrs.
                Warm-up Walk                        1.14            23:55@20:57     69(av)
                Exercises/Stretches - 10 mins.   ---               -----                 -----
                Jog-Track Oval                        1.63            20:07@12:19    113(av)
                Yasso800(800meters)              0.53              5:03@9:30     127/143
                     "     "      "        "                   0.54              4:51@9:01      130(av)
                     "     "      "        "                   0.54              4:44@8:41      135(av)
                     "     "      "        "                   0.54              4:49@8:50      135( " )
                     "     "      "        "                   0.54              4:36@8:27      140( " )
                 Walked 100 meters in between each Yasso 800-not added.
                Cool-down Walk                     0.19                   -----            -----
                 Exercises/Stretches - 15 mins.   ---                   -----             -----
12(Fri)  Votee Park-Teaneck,NJ  48deg.F. 0624 hrs.
              Exercises/Stretches - 10 mins.      ---                   -----             -----
              Warm-up Walk                          1.48            28:03@18:55      83(av)
              Run                                            5.27         1:16:24@14:31    110(av)
              Exercises/Stretches - 10 mins.     ---                    -----            -----
             Overpeck Park-Leonia,NJ  1731hrs.
               Jog around big loop                  1.03             16:21@15:53    127(av)
               Exercises/Stretches - 5 mins.     ---                     -----            -----
13(Sat)  No Activity - No Time & Lazy to wake up early so rested for
              tomorrow's 1/2 marathon. P.M. Attended Eisen Roy Montero's
              Baptism/First B-Day Party at St. John's Brooklyn, NY.
14(Sun) Grete's Great Gallop 1/2 Marathon 60deg.F. W 7mph 1030hrs.
             Walk around town                     1.0                      -----            -----
              Few Exercises/Stretches            ---                     -----            -----
              Warm-up Jog w/ Aziz               1.89               37:56@20:06     95(av)
              1/2 Marathon                          13.10            2:10:16@9:57    139/150
              Cool-down Jog                         1.00                  -----              -----
              Results:      Ovl.Pl:  3934 of 5946.
                                Men70-74:  8 of 24.
             This half-marathon in Central Park is 2 full loops and had at least 3 major
             tough hills on each loop. After running last Sunday in the Staten Island
             Half-Marathon, I was not good enough to run a faster time. I ran six
             minutes slower.
Week 41 Total Mileage                        41.73 miles
Last Week's Y-T-D Total                1152.11   "
Year to Date Total                           1193.84   "


As I turned 72, first of this month, I have added walking to my training activities
to help in my warming up, check if my body is ready  and get into the groove of
running. When I first started running, I seldom walk during my activities. Not that
walking is useless but I'm not that young anymore, know what I mean?





    

Week 40 Activities (1-7 October 2012)

Date      Course&OtherInfo                 Distance(mi.)       Time&AvPace         Av/HighHR

1(Mon)  Rest Day-No Activity/Run     My B-Day today-Only 27, opps 72 yrs. young.
2(Tue)   Palisades Interstate Pkwy-Alpine/Englewood,NJ  63-68deg.F.  0618hrs.
             Warm-Up Walk                        1.42                 36:45@25:57        70bpm
             Jog/Run                                     6.53              1:22:51@12:42       108 " /135
             Cool-Down Walk                     0.94                 19:22@20:35        100bpm
              Did some Exercises/Stretches after walk. Aziz getting good. Left me behind a
                       good 100 meters. Now, I'm really fading, aged and antique.
3(Wed) Overpeck Park-Leonia,NJ   69deg.F. 1729hrs.(5:29p.m.)       
             Warm-Up Walk around Park   1.12                  22:35@20:14          73bpm
              Jog 2 Laps(Pk),Run Trk Oval 3.92                  52:05@13:17         108 "
             Exercised & stretched some, got dark so I had to call it quits.
4(Thu)  Teaneck H/S Track Oval   73-71deg.F.   1720hrs.
             Exercises/Stretches            10 mins.                       ---                       ---
             Warm-Up Jog                         2.49                 31:34@14:25          103bpm
             Yasso 800(800meters)            0.55                   4:59@9:08            131 "
                 "       "       "                         0.55                   4:51@8:53            135 "
                 "       "       "                         0.55                   4:50@8:44            134 "
                 "       "       "                         0.54                   4:44@8:47            136 "
             Cool-Down Jog                      0.81                   9:07@11:19          125 "
5(Fri)  Votee Park-Teaneck,NJ   64-69deg.F.  0522hrs.(5:22a.m.)
           Exercises/Stretches              10 mins.                      ---                       ---
           Warm-Up Walk                      2.20                   48:44@22:08           80bpm
           Jog/Run                                   5.50                1:21:58@14:54       109/117
           Exercises/Stretches              15 mins.                      -----                   ---
6(Sat) No Activity/Run-No Time-Lazy to Wake Up Early in the A.M.
           Rested/Relaxed for tomorrow's Pikermi Race(NYRR S.I. 1/2 Marathon)
7(Sun) NYRR 1/2 Marathon-Staten Island, NY  50deg.F. 61% Humidity  0830hrs.
           Warm-Up Jog                         2.41                   36:52@15:20        105bpm
           Race                                     13.10                2:04:15@09:30       137/155
           Cool-Down Walk/Jog             0.13                   04:20   ---              93bpm
           A few exercises done.              ---                         -----                    ---
           Race Results:    My OverAll Place:  3650 of 5803     Men 70 - 74:  5 of 13
                                    First Place Time: Sam Skinner M70   1:38:26
                                    2nd Place    "      Al Niles        M71   1:53:54
                                    3rd   "         "      John Singer   M72   2:02:52

Week 40 Total Miles                      34.46 Miles/    55.14 Kms.
Last Week's Y-D Total              1117.65  Miles/1788.24 Kms.
Year to Date Total                     1152.11  Miles/1843.38 Kms.

There are so many runners in New York City. Every New York Road Runners
races fills up fast. One has to register at least 2 weeks ahead of time. There are
at least 5000 runners in every race. The good fast runners come to NY to run.
In my age group, it is tough to place in the top three. The only time I place is
when they(speedos) don't show up. Any way, the more runners, the merrier.

Week 39 (Sept. 24-30) Activities

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

24(Mon)   Walk-Overpeck Trk Oval            ---         ---                ---            1.0
                  Few Exercises & Stretches
25(Tue)    Votee Park-Teaneck,NJ  55-57deg.F   0742 hrs.
                 Exercises/Stretches                    15 mins.                       ---             ---
                 Jog-Run                                   1:26:03@15:31             110bpm     5.55
                 Exercises/Stretches                    10 mins.                       ---             ---
26(Wed)   Palisades Interstate Pkwy-Alpine/Englewood,NJ  67deg. F.   0650hrs.
                W/Up Walk                                31:17@24:54              70bpm      1.33
                 Run                                         1:52:00@12:27             117 "         9.02
                Cool Dn. Walk                           17:28@48:30               89 "         0.24
                Few Exercises B-4 & After Activity, Run Buddy Aziz running strong at
                miles 7, 8. Left me behind at least 50 meters.
27(Thu)   Votee Park   73-70deg.F.  1832hrs.  Easy Run Day
               Exercises/Stretches                      10 mins.
               Warm-Up Jog                             42:27@19:13              86bpm     2.21
               E-Z Run                                      48:52@19:17              96 "         2.59
               Exercises/Stretches                      10 mins.
28(Fri)    No Run, Rainy Day and No Time to Run (Lazy)              ---          0.00
29(Sat)   Depart for Syracuse, NY for Masters 5K Team Race - 0850hrs.
              Arrive Syracuse about 1430hrs.    (No Run Again)                         0.00
30(Sun)  USATF Masters 5K Championships 0850hrs.
              Warm-Up Jog                              29:31@16:08            101          2.14
              Race                                            25:29@8:10              150          3.10
              Cool Down Jog                               --        --                  84          0.25
              Exercises/Stretches after W/Up Jog & Some after Cool Down Jog.
                  Over-All Place(masters 40 & up):  116 of 136
                  Men 70-74:  7 of 14.
                  Team Results: Team A - First Place(Clifton Road Runners Club)
                                         J. Leitz             23:19         H. Peterlin     24:10
                                         W. Ash            23:51         M. Scalia      33:21
                                        Team B - Fourth Place(CRRC)
                                         J. Saley            25:29
                                         A. Swan          28:38
                                         D.Napoliello    42:53

                                                                                        Week 39 Total   26.44
                                                             Last Week's Year to Date Total 1091.21
                                                                               Year to Date Total   1117.65mi.

Sorry for posting late. Getting lazier as I get older. The Syracuse 5K Race is our 3rd
USATF Masters Team Race and we are 8 points ahead as First Place. The final race
(10K)will be in Lexington, Kentucky on December 8, 2012. Hopefully, our complete
team will be driving down and place first and second. Will try to do our best.