Week 51 Activities(17-23Dec.2012)

Date          Course&OtherInfo                    Dist.(mi.)     Time&AvPace     HR(av/hi)

17(Mon)    Rest Day - No activity                    ---                ---                     ---
18(Tue)     Votee Park -Teaneck,NJ   53-48deg.F.  1654hrs.
                  Jog/Run                                     8.26            2:12:36@16:04    115/121
                  Exercises/Stretches - 10 mins.       ---                  ---                    ---
19(Wed)    Palisades Interstate Pkwy-Alpine/Englewood,NJ  43deg.Sunny 0622hrs.
                  Exercises/Stretches - 5 mins.         ---                  ---                    ---
                  Walk-Warm-up                         1.93               42:05@21:50      75bpm
                  Jog/Run                                     7.00             1:30:44@12:57    127/140
                  Walk-Cool Dn.                          1.00               23:05@23:24      92bpm
                  Exercises/Stretches - 5 mins.       ---                        ---                  ---
20(Thu)     Votee Park - Teaneck,NJ  43deg.F.  1648hrs.  
                 Walk                                           1.00               21:41@21:45      83bpm
                  Slow Jog-Hurting Rt.Foot           1.52               34:51@22:55      97bpm
                  Exercises/Stretches - 10 mins.      ---                       ---                   ---
21(Fri)       No Activity-Break Time for Hurting Right Foot at Outer Side of Shin Area.
22(Sat)      Teaneck H/S Track Oval  37deg.F.  0722hrs.
                  Jog Warm-up                           2.23               35:11@15:45    110bpm
          (1) 400 Meters Interval                    0.25                  No Data - Monitor Off
          (2)   "         "         "                          0.28                  2:25@8:41      154bpm
          (3)   "         "         "                          0.25                  2:20@9:22      158  "
          (4)   "         "         "                          0.26                  2:25@9:13      144  "
          (5)   "         "         "                          0.29                  2:22@8:18      150  "
               Exercises/Stretches - 10 mins.      ---                          ---               ---
23(Sun)   Votee Park-Teaneck,NJ  41-39deg.F.  1659hrs.
               Exercises/Stretches - 5 mins.        ---                          ---               ---
               Long, Slow Jog/Run                   9.34               3:27:30@22:13   99/108
               Exercises/Stretches - 10 mins.      ---                          ---               ---

Week 51 Total Mileage                            33.61 miles
Last Week's Year-to-Date Total          1450.72   "
Year-to-Date Total                              1484.33   "

This week; Wednesday, Thursday & Sunday, my sciatica bothered me a lot  making me  run really slow with so many walks & stretches in between. Hurting right foot at outer side of shin and up to butt area. It usually goes away after warm up. The weather is no help at all. They
say sciatica goes with you to your grave so I guess, it is like a permanent present/gift for me. Today is a day after Christmas. Went to run Christmas
Day and today to burn the calories from the "Noche Buena" goodies. Only 11 miles activity but better than none at all. BELATED MERRY X'MAS TO ALL.




   

Week 50 Activities(10-16Dec)

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

10(Mon)   No Activity - Sore Muscles: Calves & Thighs from XC race Sat.,
                                                              Back & Legs from long drive, KY
11(Tue)    No Activity - Only Exercises & Stretches for 30 mins.
12(Wed)  Palisades Interstate Pkwy-Alpine/Englewood, NJ  37deg.F. 0642hrs.
             Walk Warm-up                        1.73             35:17@20:23      83bpm
              Jog/Run                                   4.03             57:05@12:40     135/152
              Walk Cool Dn.                        0.96             21:14@22:13      94bpm
13(Thu)  Overpeck Park Track Oval - Leonia, NJ  45deg.F. Sunny  1136hrs.
              Exercises/Stretches - 10mins.    ---                      ---                  ---
              Jog/Run                                   5.26          1:27:00@13:40      115/135
              Exercises/Stretches - 10mins.    ---                      ---                  ---
14(Fri)   Activity of Exercises/Stretches - 15mins.              ---                  ---
15(Sat)  Palisades Interstate Parkway-Alpine/Englewood,NJ  38deg.F. 0636hrs.
              Walk Warm-up                        1.93             43:16@22:16       77bpm
               Jog/Run (10K)                        6.20          1:06:30@12:38      122/146
               Walk Cool-dn.                        1.00                    ---                   ---
                Some Stretches before & after activity.
16(Sun)   Indoor Exercises/Stretches w/c includes Bar & DumbBells, Sta.Bike,
                Inversion Tbl, Rolling Foam on back/legs and elec. massage on legs.
                Duration of 1 hour.

Week 50 Total Mileage                           21.11 miles
Last Year's Year-to-Date Total           1429.61  "
Year-to-Date Total                              1450.72 "

As the weather gets colder, getting lazy to run. The past 3 weeks  mileage
were under 30 miles.

Week 49(3-9Dec) Activities

Date      Course&otherInfo          Dist.(Miles)      Time&Av Pace  HR(Av/Hi)

3(Mon)  Votee Park, NJ  55-57deg.F. 0624 hrs.
              Exercises & Stretches - 10 Minutes              -----                  ---
              Jog & Run                     6.25                  1:43:26@15:15     110/119
              Exercises & Stretches - 10 Minutes              -----                  ---
4(Tue)   No Activity                     ---                         -----                  ---
5(Wed) Votee Park, NJ  56deg.F. w/ Aziz. 0602hrs. Pal.Pkwy venue cancelled.
             Walk Warm-up              1.25                      No Data Taken
             Jog & Run                      3.37                      39:54@11:59    122/132
             Walk Cool Dn.               0.72                      14:37@20:18     92 bpm
6(Thur) No Activity-On way to Lexington, KY  Lv Home:0545.Ar.KY 1900hrs.
7(Fri)   Griffin Gate Marriott Hotel-Lexington,KY  0700hrs. 51deg.F, Raining.
            Light Jog around hotel      4.42                   1:08:59@16:45     107/116
          Today is 71st Anniv. Pearl Harbor Bombing - "Day of Infamy"
8(Sat) Masterson Station Park, Lexington,KY 59deg.F.Cloudy, Rain Stopped.
           Warm-up Jog Hotel Hallway 0.25           No Data
           Warm-up Masterson Sta.Pk.1.96                   37:34@19:10      97bpm
      USATF Nat'l Club XC Championships - 1130 hrs.
            10K Cross-Country            6.20                   58:28@9:18      142(Av)
         Team 70's Men Results:
             1st-AtlantaTrack Club (6 pts)
             2nd-Clifton Road Runners (19pts)
             3rd-Ann Arbor Track Club (24pts)
          Our Team Times:
             Bill Ash (70)   53:37  Age Grp: 4 of 13
             Matt Lalumia(Team Capt.)  (72) 56:24   A.G.: 7/13
             Joe Saley (72)  58:28 A.G.: 8/13
             Al Swan (72) 1:03:42 A.G.: 11/13
             Mannie Scalia (73) 1:14:10  A.G.: 13/13
          The Atlanta Team were fast runners. The took 1st(50:28, 74yrs.),
           2nd(50:56, 74), 3rd(53:24, 71) and 6th place(55:48, 73). The top
           three runners are scored/counted. These guys are older than us and
           they kicked our butts. The guys from Ann Arbor, MI came in 3rd place.
           There were 5 races held at different times on the same course: Community
           6K, Masters Women's 6K, Masters Men's 10K, Open Women's 6K &
           Open Men's 10K. Fortunately, our race was ran 3rd so the course was
           not that muddy. It had some hills we had to contend with at least 6 times
           but that's no reason for getting beat. Even with the rainy weather & not
           winning, it was nice being at the Horse Capital of the World.

9(Sun) Enroute back to New Jersey driving. Lv. KY 0730hrs. Passed through
           W.VA, VA, PA braving traffic, fog, rain with sore muscles for all of us.
           Arrived NJ, safe, sound & tired at 1900 hours.

Week 49 Total Mileage                  24.38 Miles
Last Week's Year-to-Date Total 1405.23    "
Year to Date Total                      1429.61    "

Week 48 (26Nov-2Dec)

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

26(Mon)       No Activity-Rest Day        ---                 ---                 ---
27(Tue)         Another Rest Day-Body sores slowly going away.
28(Wed)       Palisades Interstate Parkway-Alpine/Englewood,NJ 34-39deg.F.
                    Walk-Warm-up               1.49           33:47@22:37   75bpm
                     Jog/Run                          3.11           44:57@14:28   123/146
                    Walk-Cool-dn                 1.65           36:12@21:53    87bpm
29(Thu)        Votee Park-Teaneck,NJ  1637hrs.           ---                 ---
                     Exercises/Stretches - 5 mins.                    ---                 ---
                     Walk-Warm-up              1.26                        No Data
                     Jog/Run                          5.15        1:31:46@17:50   119/135
                     Exercises/Stretches - 15 mins.                  ---                 ---
30(Fri)          No Activity - Too busy to go running.       ---                 ---
1(Sat)           Teaneck H/S Track Oval - 36deg.F. 0659hrs.
                     Walk-Warm-up              2.23           14:13@15:20   109/120
                     Exercises/Stretches - 10 mins.                  ---                 ---
                     Yasso 800                     0.56               5:04@9:05     140bpm
                         "        "                       0.56                No Data        122bpm
                         "        "                       0.56               4:58@8:52     140bpm
                         "        "                       0.56               4:50@8:41     141bpm
                     Exercises/Stretches - 5 mins.                    ---                  ---
2(Sun)           No Walking/Running Activities
                     Indoor Exercises/Stretches - 20 minutes.

Week 48 Total                                  17.13
Last Week's Year-to Date Total    1388.10
Year-to-date total                          1405.23


This week I was a wimp and a lazy-bone. Had 4 days off from running/jogging/
walking. End result is a low mileage, under 20 miles.