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.