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.

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.
              

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.

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.              
             

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.