Week 32(5Aug-11Aug.2013)Activities

Mon(5Aug) Rest Day - No Activity Tue(6Aug) Palisades Interstate Pkwy-River Dr.Alpine,NJ 0619hrs. 67-76deg.F. Walk dn to Boat Dock & back 3.10 miles 1:10:33@22:46 Jog/Run to Englwd&back to circle 2.51 " 33:59@13:13 Uphill Run to Start area 1.00 " 15:20 Wed(7Aug) Overpeck Park-Leonia Track Oval 1029hrs. Exercises/Stretches - a few. Jog 8 Laps around oval 2.07 miles 28:08@13:35 Yasso 800 0.52 " 5:30@10:44 " " 0.53 5:13@9:57 " " 0.53 " 5:08@9:45 " " 0.53 " 4:52@9:17 Exercises/Stretches - 5 mins. Thu(8Aug) Enroute to Pittsburgh,PA w/ Bill Ash & Al Swan Dep House - 0630hrs., Ar Pittsburgh - about 1600hrs. Fri(9Aug)Old Banksville,PA & Dntwn Pittsburgh Back Rd. Motel 6 - Old Banksville 0713hrs. Exercises/Stretches - 5 mins. Walk 0.25mile Jog/Run-Back Rd. 4.46miles 1:13:05@16:24 Dntwn Pittsburgh-USATF Race 1.00mile 7:43 CRRC Team 70 - 2nd Place (1) Bill Ash(70) 7:19 (2) Hilary Peterlin(72) 7:33 (3) Joe S. (72) 7:43 (4) Al Swan(73) 9:46 Sat(10Aug) Enroute to NJ-Lv Motel 6 at 0930hrs.Ar NJ 1730hrs. 0701hrs. Jog/Run Back Rd. 3.13miles 52:14@16:40 Ran w/Charlie Castiglioni(54) of MCS,NJ Sun(11Aug)Flat Rock Brook-Englewood,NJ "Run in the Wild"0830hrs. 67deg.F. 0630hrs Warm-up Jog 0.25 mile 5K Race on road then into trail 3.10 mile 30:56@9:58 Ovl.Pl: 51/121, M70-74: 1/1 Week 32 Total Mileage 23.05 miles Last Week's Year-to-Date Total 1000.79 " Year-to-Date Total 1023.84 miles

Week 31(29Jul-4Aug. Activities)

Mon(29Jul) Rest Day - No Activity.
Tue(30Jul) Votee Park,NJ  5:15 p.m.  80-77deg. F
                  Walk                               1.06 miles
                   Jog/Walk/Jog/Run           8.22   "
Wed(31Jul) Palisades Interstate Pkwy- Alpine,NJ  6:04 a.m.69-74deg.F
       Few Stretches/Exercises before activity.
       Walk down to Dock area & back     3.10 miles
        Jog/Run-out and back                      3.36   "
Thur(1Aug) No Activity                           0.00   "
Fri(2Aug) Overpeck Park-Teaneck,Ridgefield&Leonia,NJ 10:50 a.m. 73-80deg.
        Some exercises/stretches b-4 activity.
        Jog/Run on Teaneck/Ridgefield part of park.      2.42 miles
        Yasso 800 (800meters on Leonia track)              .53   "        5:00:00 @ 9:27
             "      "            "                 "         "                    .53   "       4:48:67 @  9:03
Sat(3Aug) Votee Park-Teaneck,NJ  6:25 a.m. 72-69deg.F. Light Rain
        Walk                                                                   .65 mile
        Jog/Run                                                             6.85miles    1:38:03@14:19
        Exercises/Stretches - 10 mins.
Sun(4Aug) Hillsborough Twnshp,NJ  69-70deg.F.
        Walk/Jog Warm-up                                           0.75 mile
         5K Race 9:00a.m. start.                                    3.10 miles      27:20@8:55
             Ovl.Pl: 109/198, M70-74: 1/3


Week 31 Total Mileage                                           30.63 miles
Last Week's Y-T-D Total                                     970.16   "
Year-to-Date Total                                             1000.79   "

Week 30(22-28Jul2013)Activities

Date              Course&otherInfo                           Dist(miles)            Time/Pace   HR(av/hi)

Mon(22Jul)   Rest Day but did 30 mins. Exercises&Stretches incl. feet massage, foam
                     roll on legs/back and lifting 10 lb. dumb bells.
Tue(23ul)      Palisades Interstate Pkwy-Alpine,NJ  0545 hrs, 76-80deg.F
                     Exercises/Stretches - some
                     Walk w/ Aziz to Alpine Docks & back   3.08            1:05:14/21:13  75/87
                     Jog/Run. Behind Aziz abt 100 meters      4.11              48:02/11:42  107/144
                     Exercises/Stretches - few mins.
Wed(24Jul)   12th Annual Westfield Pizza 5K Run  1900hrs. Abt. 80deg.F.
                     Walk -warm up                                     1.00                     -----          ----
                     5K Run                                                 3.10               27:59/09:01   142/151
                    Ovl.Pl:963/2433. M70-74: 7/13. Age Grp.1st Pl. time: 24:38
Thur(25Jul)   Votee Park-Teaneck,NJ  67deg.F.  1850 hrs.
                     Exercises/Stretches - 10 mins.
                     Jog/Run                                                8.38             2:24:00/17:11   102/107
                     Exercises/Stretches - 15 mins.
Fri(26Jul)      No Activity but did Exercises upon waking up in the A.M. - 20 mins.
Sat(27Jul)     NYRR's NYCM Long Trng. Run #1(6-20mi.)0700 hrs.70-74deg.F.Cntrl.Park.
                    Walk Warm-up                                     1.00                    -----              ----
       3 Loops of 6,5&5 miles ea.w/ 2 recovery stops.16.00             2:53:33/10:40       ----
                    Walk Cool Down                                  1.00                    -----              ----
           Heart Rate Monitor malfunctioning.
Sun(28Jul)   5th Annual JFK Miles for Minds-Edison,NJ 0900hrs. 70-74deg.F.
                   Exercises/Stretches - Some
                   Jog around Lake w/ Aziz                        1.12                24:17/21:46        70/73
                   5K Run                                                  3.10                28:43/09:14    107/136
                     Ovl.Pl: 128/320. M70-74: 2/7.    Age Grp.1stPl. time: 25:25@8:11pace.

Week 30 Total Mileage                                           42.89
Last Week's Year-to-Date Total                            927.27
Year-to-Date Total Mileage                                   970.16 miles

Another week of back to back races with one during the mid-week. The New York City
Marathon Training Run was for training purposes only, not mandatory to do 20 so I
did 16 miles cause I had a race the following day. In the 5K races, I am some 3 mins.
behind the first place age group winner. Shows how slow-footed I am. Nevertheless,
hanging in the rear. Maybe, will get faster one of these days.

Week 29 (15-21July2013) Activities

Date                  Course&otherInfo         Dist.(miles)      Time/Pace      HR(av/hi)

Mon(15Jul)        No Running Activity. Home Exercises/Stretches includes
                          using 10 lb. Dumb Bell, Foam Rolling on feet & back.
                          Body wt. - 118 lbs.
Tue(16Jul)         Votee Park-Teaneck,NJ  0532 hrs.
                          119 lbs. Body wt. B-4 run at 0500 hrs.
                          116 lbs.   "       "      "     "   "                                               
                     Exercises/Stretches - 5 mins. 
                     Walk                                    0.55        11:00/20:09           76 bpm
                     Jog/Run                                7.55     1:50:44/14:41         113/123
                     Exercises/Stretches - 10 mins.
Wed(17Jul)   Palisades Interstate Pkwy - Alpine,NJ  0522 hrs.
                     0430 hrs. Lv house, pick up Aziz at house in Copley Av.
      Walk dn to Dock area & back            3.00            -----                    ----
      Jog/Run                                              3.10          ----/13:27              ---/129
      Cool Down Exercises - few mins.
Thur(18Jul)   Votee Park, NJ   1953 hrs.  89 deg. F.
      Exercises/Stretches - 10 mins.
      Jog/Run                                              5.34       1:26:47/16:15             ----
      Exercises/Stretches - few mins.
Fri(19Jul)      Votee Park    83-84deg. F.    0621 hrs.
                     116.4 lbs. body wt. B-4 run.
                     Exercises - 10 mins.
                     Jog/Run                               5.28      1:22:09/15:33              107/123
                     Exercises - 10 mins.
Sat(20Jul) 16th Annual Teterboro Airport 5K Run  0830 hrs.  82 deg.F.
                  Exercises - few mins.
                 Walk/Jog w/ Aziz                    1.42          26:42/19:72                ----
                  5K Run                                  3.10          27:52/09:03             142/146
                     Ovl.Pl:  322/629;  M70-74:  2/4.
Sun(21)     NYRR Queens 10K   0800 hrs. 79 deg. F.
                 Warm-up Jog                          1.54          24:58/16:12              88bpm
                  10K Run                                6.20          58:32/9:26                  ----
                      Ovl.Pl: 3506/6610;  M70-74: 5/17.
                       Age Grp. Winner: S.Skinner(70)  43:16 @6:59 pace.

Week 29 Total Mileage                           36.18 Miles
Last Week's Year-to-Date Total            891.09  "
Year-to-Date Total                                927.27  "

This week on Sat. & Sun., I did back-to-back races; Teterboro 5K in NJ and
Queens 10K in Flushing, Meadow, NYC. My times were not too good, averaging
pace of over 9 + min/mile. It is tough getting old.

   

Week 28 Activities(8-14Jul'13)

Date       Course&otherInfo                                   Dist.(miles)     Time/AvPace     HR(av/hi)

8Jul(Mon)  Freestone Park-Gilbert,AZ via Consolidated Canal Pathway  0520 hrs.
                   Walk Val Vista Dr.                            0.22 miles         4:55/--                 --
                    Jog/Run: V.VistaDr.,SouthernAv,Canal Path,pass Baseline&GuadalupeRds. to
                    FreestonePark(lap around park) then back to Southern&32nd to HamptonAv
                    ending Cortona.                                8.54 miles         2:02:14@16:34  112/122
9Jul(Tue)  To Guadalupe Rd via Consolidated Canal Pathway      0516 hrs.
                 Exercises/Stretches - a few.
                 Walk on Val Vista Dr.                         0.34 miles          7:01@22:87      76bpm
                  Jog/Run: V.VistaDr,SouthernAv,CanalPath pass Baseline&GuadalupeRds.&back
                                 to SouthernAv,32nd St, Hampton Av to Cortona via back driveway.
                                                                            7.01 miles       1:43:34@14:21    108
                 Exercises/Stretches - 15 mins.
10Jul(Wed) To Gilbert Rd, Mesa via canal path & back.    0522 hrs.
                 Walk on V.Vista Dr                            0.35 miles           7:24@---          71bpm
                 Jog/Run: V.VistaDr,SouthernAv,CanalPath, crossing Lindsay,Broadway,EastMain,
                 Gilbert Rd&backSouthernAv,32ndSt,HamptonAv entering back road of Apts.
                                                                            6.78 miles        1:39:11@---     107/121
                 Exercises/Stretches - 10 mins.
11Jul(Thu) To Guadalupe Rd via Canal Path & back.   1716 hrs.   96-103deg.F.
                  WalkonHamptonAv via apt.backrd.    0.50 miles            11:58@---       67bpm
                  Jog/Run: Hampton,32ndSt,SouthernAv,CanalPath, cross Baseline,Guadalupe
                                then back to Cortona via Canal Path.
                                                                            6.91 miles          1:40:18@---    98/116
                  Exercises/Stretches  - 15 mins.
12Jul(Fri)   To Guadalupe Rd. & Back   0544 hrs.   90deg.F.
                  Walk on Val Vista Dr.                        0.50 miles             10:50@---    78bpm
                   Jog/Run: Val Vista,Pueblo,Lindsay,Canal Path crossing Southern,Baseline &
                   Guadalupe,FreestonePkwy and back.Left path into Harmony,32ndSt, Hampton
                   to back rd. of apt.                              7.00                  1:50:04@---    106/118
                   Exercises/Stretches at: near Baseline Rd.(mile 3.89), Mile 4+(Guadalupe Rd.),
                                                      End of run; apt.parking lot & inside apt.
13Jul(Sat)   Freestone Park-Gilbert,AZ   0514 hrs.   85-89deg.F.
                   Exercises/Stretches - 5 mins.
                  Walk on Val Vista                              0.68 miles             13:07@---      100bpm
                   Exercises/Stretches - 5 mins.
                   Jog/Run: V.Vista,Pueblo,Lindsay,Canal Path crossing Southern,Baseline,Guadalupe,
                       into Freestone Park returning via Freestone Pkwy,Guadalupe,Canal Path again
                       crossing Baseline,into Southern,32ndSt,Hampton,back driveway of Cortona.
                    Exercises/Stretches - 10 mins
14Jul(Sun)  Guadalupe Rd and Back  0500 hrs. 83deg.F.
                 Exercises/Stretches - 5 mins.
                 Walk on Val Vista Dr.                         0.80                    16.30@---        89bpm
                 Stretches - 5 mins.                                 --                            ---                 ---
                 Jog/Run: Pueblo Rd, Lindsay Rd, Canal Path crossing Southern Av, Baseline Rd,
                         turn around at Guadalupe Rd back on Canal Path to Southern Av, 32nd St,
                         Hampton Rd to Val Vista Av ending at driveway of Cortona apts.
                                                                           7.10                  1:40:53@---          ---
                 Exercises/Stretches at apt. Gymn room - 10 mins.

Week 28 Total Mileage                                      55.19
Last Week's Year-to-Date Total                       835.90
Year-to-Date Total                                           891.09 miles

My last week in Mesa and I ran over 50 miles which is nice, no distractions in my daily running
schedule.

 

Week 27 Activities(1-7Jul.'13)

Date          Course&otherInfo                          Dist.(miles)    Time/AvPace      HR(av/hi)

1Jul(Mon)  Mesa, AZ   About 80deg.F.   0515 hrs.
                  Walk-HamptonAv-SouthernAv           0.79        18:20@28:16      73bpm
                   Exercises/Stretches - 10 mins.
                   Jog/Run:Laps Countryside Park,to Southern Av,ValVistaDr-Cortona Apts.
                                                                             5.46              ----                  ---
                   Exercises/Stretches - 20 mins.
2Jul(Tue)    Countryside Park - Mesa, AZ  0509 hrs. Some wind blowing.
                  Walk:HamptonAv,32ndSt,SouthernAv 0.75        14:42@19:40      86bpm
                   Exercises/Stretches - 15 mins.              --                  ----                  ---
                   Jog/Run-around pk.,32ndSt&backApt. 5.28    1:24:19@16:54    103bpm
                   Exercises/Stretches at Cortona Parking Lot - 10 mins.
3Jul(Wed)  Countryside Park & Back to Cortona   0549 hrs.
                  Walk on Val Vista Dr.                         0.30         06:08@20:44      73bpm
                   Jog/Run:V.VistaDr,PuebloRd,32ndSt,aroundPark,32ndSt,HamptonAv &
                                 back to Cortona Apts.         5.67       1:30:04@15:53   100/111
                   Exercises/Stretches - 15 mins.
4Jul(Thu)    Countryside Park, Consolidated Canal & Back  0503 hrs.
                  Walk: V.VistaDr,SouthernAv,Park.    1.07          23:08@21:41      76bpm
                  Exercises/Stretches - 10 mins.
                  Jog/Run: around park,consolidated canal path,left to BaselineRd to shopmall
                  on V.VistaDr,back to canal pathway to SouthernAv,32ndSt,HamptonAv to
                  Cortona Apts on Val Vista Dr.          5.50        1:12:15@14:58      103bpm
                  Exercises/Stretches - 20 mins.
5Jul(Fri)    Consolidated Canal Pathway & Back    0525 hrs.
                 Walk: Val Vista Dr-Southern Av        0.30 miles
                  Jog/Run: SouthernAv,LapsCntrysdePk,CanalPath to Baseline Rd,Guadalupe
                                Rd & backSouthernAv,32ndSt,HamptonAv to Cortona Apts.
                                                                           7.45mi.   1:54:58@15:25     104bpm
6Jul(Sat)   Consolidated Canal Pathway & Back to Apts.
                 Walk: Val Vista Dr.,Southern Av.       0.35                ----                  ---
                  Jo/Run: Southern Av,CnytrysdeParkLaps,CanalPath to BaselineRd & back
                               to SouthernAv,32nd St,HamptonAv,Cortona Apts.
                                                                          5.35 miles  1:30:08@16:51     98bpm
7Jul(Sun)   No Activity- Attend Church-StMark's at 322 N. Horne St., Mesa, AZ
         
              Week 27 Total Mileage                      38.27 miles
              Last Week's Y- T - D Total             797.63  "
              Year-to-Date Total                          835.90  "

This week is a sad one for me and the family. My young sister, only 65, Myrna Saley
Marquez passed away July 1 at 8:55 p.m. Home of the Valley(Dobson House)
in Chandler, AZ. Rest in peace dear sister, Myrna.

Week 26(24-30Jun2013) Activities

Date         Course&otherInfo                     Dist.(miles)       Time/Pace(av)     HR(av/hi)

24June      No Activity - Rest Day              0.00                    -----                 -----

25June      No Run - Enroute to Phoenix, AZ 

                                LV NWK  1030 hrs     AR PHX  1230 hrs.

26June      Along Val Vista Dr. going North & back to Cortona Apts.,Mesa,AZ  0523 hrs.

                 JogRun                                      5.45                 1:2:04@14:42     109-112

                 Exercises/Stretches - 10 mins.

27June      Cortona to Cortona  0547 hrs.
                 Walk North on Val Vista Dr.     0.30                     7:04@23:49      ----
                 Jog/Run mostly on Canal Path    5.96                  1:25:46@15:43   104/108
                 Exercises/Stretches   20 mins.
28June      Cortona to Cortona Apts.      0521 hrs.
                 Walk from Cortona to 32nd St.  0.57                     12:40@22:24    71bpm
                  Jog/Run on Canal Path               6.81                  1:48:26@15:56   101/110
29June      Around Dana Park Area in Mesa, AZ  0511 hrs.
                 Walk to 32nd via Hampton Av    0.52                        --------            ----
                  Exercises/Stretches - 15 mins.                                   ---------          -----
                  Jog/Run-laps around park           7.52                  2:07:36@16:10   100/109
30June       Countryside Park, Mesa,AZ    0530 hrs.
                  Walk to Cntry Pk via V.V Dr.     1.01                     23:14@23:00    72bpm
                  Exercises/Stretches  15 mins.        ---                            ------             ---
                  Jog/Run around park                   4.01                   1:00:28@15:04  110/112
                  Exercises/Stretches   10 mins.       ---                            ------             ---

   Week 26 Year-to-Date Total                    32.15 miles
   Last Week's Y-T-D                                765.48  "
   Year-to-Date Total                                 797.63  "

   Was in Mesa, AZ to be with sister confined in a Hospice Home suffering from Stage IV Cancer.
   She had been battling it for 7 years. She passed away July 1 at 855 p.m. in Chandler, AZ.
   RIP dear sister Myrna.

   While in AZ, found time in the early mornings to run around Mesa mostly on a paved
    pathway alongside a water canal system (Consolidated Canal) about a mile away from my two
    sister's apartment. It is hot down in Arizona.

Week 25(17-23June2013) Activities

Date               Course&otherInfo                   Dist(miles)            Time/Pace    HR(av/hi)

17Jun(Mon)    No Activity - Rest Day
18Jun(Tue)      Votee Park - Teaneck,NJ   67deg.F. 119lbs.body wt.
                       Jog/Run                                    5.20            1:16:50@14:47   113/122
                       Exercises/Stretches - 15mins.
19Jun(Wed)    Palisades Pkwy-Alpine,NJ 62-66deg.F. Run w/ Aziz. 0626 hrs.
                       Warm-up Walk down to dock  3.00             1:04:38@21:43    73/86
                       Jog/Run                                    3.20                40:43@12:48   112/136
20Jun(Thu)     Votee Park-Teaneck,NJ    63-73deg.F.   0647 hrs. 120.4 lbs.
                       Walk                                        1.01                23:01@22:44     69bpm
                       Jog/Run                                    5.25             1:25:29@a6:16    101/113
21Jun(Fri)      Votee Park-Teaneck,NJ     65-66deg.F.   0600 hrs.
                       A few Exercises/Stretches
                       Walk                                        0.65                13.42@20:59      72bpm
                        Jog/Run                                   5.60              1:24:52@15:10    110/137
                        Exercises/Stretches - 15 mins.
22Jun(Sat)      Teaneck H/S Track Oval   66-68deg.F.     0630 hrs.
                       Exercises/Stretches - 5 mins.
                       Warm-up Jog/Run                     2.47                33:46@13:39     136/150
                       Yasso 800                                0.54                   5:39@10:27     120 bpm
                           "        "                                  0.54                   5:19@  9:55     123   "
                           "        "                                  0.55                   5:13@  9:33     125   "
                        Exercises/Stretches - 10 mins.
23Jun(Sun)     Votee Park -Teaneck,NJ  71-74deg.F.   0754 hrs.  119 lbs. body wt.
                       Exercises/Stretches - 5 mins.
                       Walk                                        0.56                  11:26@20:24       71 bpm
                       Jog/Run                                    3.35                  49:15@14:42       91   "
       Lager 5K Run at Glen Ridge,NJ  84deg.F.
                       Warm up Jog  1703hrs.             1.87                  38:40@20:42       71 bpm
                       5K Race        1815 hrs.             3.14                  26:55@8:35        145-154
                          Ovl.Pl: 558/1149, M70-74: 8/16.

Week 25 Total Mileage                                   36.93 miles
Last Week's Y-T-D Total                              728.55  "
Year-to-Date Total                                        765.48  "
                           

Week 21(20-26May) to Week24(10-16Jun2013) Posts

Greetings! Sorry for another delayed posting, kind of abbreviated too.

Week 21(20-26May) Total Mileage     29.99 Miles
Last Week's Year-to-Date Total        586.19   "
Year-to-Date Total                            616.18  "

Week 22(27May-02Jun) Total Mileage  40.28 Miles
Last Week's Year-to-Date Total          616.18   "
Year-to-Date Total                              656.46   "

   (1) 27May-38th Fred D'Elia Memorial Day 10K, Ridgewood,NJ 52-65deg.F. 0830hrs.
                Time:  54:26@8:46 pace/mile
                Ovl.Pl:  628/1197, M70-74:  12/16.

   (2) 01Jun-USATF Run for the Dream 8K, Williamsburg,VA 0800hrs.
                Time:  43:43. Ovl.Pl/Masters:  114/139, M70-74/Masters:  10/17
                                     Ovl.Pl/Open:  344/1787, M70-74/Open:  10/24.
             M70+ Masters 8K Championships Team Results
         1. Clifton Road Runners Club (Team A)    40:24 (Ave.Time)
         2. Atlanta Track Club, GA                        42:41     "      "
         3. Ann Arbor Track Club,MI                    44:03     "      "
         4. Clifton Road Runners Club (Team B)    46:57     "      "
         Our Teams A & B (CRRC,NJ) won first & 2nd place.
 
  (3) 02Jun-Run For the Dream Half Marathon, Williamsburg,VA  0700hrs.
             Time:  2:11:27 @ 10:02 pace/mile. Ovl.Pl:  665/1743. M70-74:  3/6.

Week 23 (3 - 9Jun) Total Mileage                     34.21 Miles
Last Week's Year-to-Date Total                     656.46   "
Year-to-Date Total                                         690.67   "

   09Jun-27th Annual Woodcliff Lake,NJ- Run for Education 66-78deg.F. 0830hrs.
          (1) 10K Time:  57:51 @ 9:19 pace/mile. Ovl.Pl:  71/110, M70-74:  4/6.

          (2) 5K Time:  28:40 @ 9:14 pace/mile. Ovl.Pl:  92/282, M70-74:  2/3.

Week 24 (10-16Jun) Total Mileage                  37.88 Miles
Last Week's Year-to-Date Total                    690.67   "
Year-to-Date Total                                        728.55   "    

    (1) 15Jun-4th Annual FireDept.5K Run-New Milford,NJ 63-74deg.F. 0900hrs.
           Time:  26:26 @8:31 pace/mile. Ovl.Pl:  153/418, M70-74:  2/4.

    (2) 16Jun- NYRR Portugal Day 5 Mile Run -Central Park,NYC. 65deg.F.0800hrs.
           Time:  45:34 @9:07 pace/mile. Ovl.Pl:  2873/5259, M70-74:  8/30

  

Week 20 (13-19May2013) Activities

Date           Course&otherInfo                               Dist.(miles)        Time/Pace(av)    HR(av/hi)BPM

13(Mon)    Votee Park,NJ  47deg.F.   0537hrs.  Body Wt. 116.4 lbs.after run.
              Exercises/Stretches    5mins.
              Jog/Run                                                 4.26                 1:06:42@15:40    115/131 bpm
              Exercises/Stretches  10mins.
14(Tue)     Votee Park,NJ  41-43deg.F.  0544hrs. Used Compression Socks & 2XU Run.Tights.
              Exercises/Stretches   5mins.
              Jog/Run                                                5.76                  1:26:55@15:06    117/132 bpm
15(Wed)    No Activity - Grandau.Kayla woke up early. Had to baby-sit.
16(Thu)     Votee Park,NJ  64deg.F.  0554hrs.  Mizuno Wave Rider 16(blue) Shoes#1
             Exercises/Stretches  10mins.
             Jog/Run                                                 5.35                 1:09:03@14:46      92/121 bpm
17(Fri)     Votee Park,NJ  61-59deg.F. 0533hrs. Body Wt.122.4 lbs.before run.W/Rider(Red)
           Exercises/Stretches  5mins.
           Jog/Run                                                   6.25                 1:36:12@15:24    113/121 bpm
           Exercises/Stretches  10mins.
18(Sat)    NYRR Brooklyn Half-Marathon  61-59deg.F. 0700hrs. 116.8 lbs.Wt. after race.
           Walk subway sta. to Prospect Park         1.00                        
            Half-Marathon Race                             13.10                 2:04:23@09:30   136/172 bpm
            Results: Ovl.Pl: 13,055 of 21,378. M70-74: 10 of 29.[Used Mizuno W/Rider 16(blue)#2]
19(Sun)    No Activity-Resting on a Rainy Day   0.00             

Week 20 Total Mileage                                    35.72 Miles(57.47kms.)
Last Week's Year-to-Date Total                     550.47 Miles
Year-to-Date Total                                         586.19 Miles(943.18kms.)

Week 19 (06-12May2013) Activities

Date            Course&otherInfo                              Dist.(miles)       Time/Pace(av)    HR(av/hi)bpm

06(Mon)    No Activity - Rest Day                          0.00                      ---                  ---
07(Tue)      Votee Park,NJ  53deg.F.  0552hrs.
                  Exercises/Stretches    5mins.
                  Jog/Run                                                6.25                1:42:04@16:19    91/110bpm
08(Wed)    Rainy Day at 58deg.F. No run but did exercises/stretches at home which includes lifting
                  bar/dumb bells,  using sta. bike & inversion table - 1 hour duration.
09(Thu)     Votee Park,NJ  56deg.F.
                  Jog/Run                                               5.00                  1:00:10@----       ---
                  Exercises/Stretches   5mins.
10(Fri)      Votee Park,NJ  61-60deg.F.  0538hrs.
                  Exercises/Stretches   5mins.
                 Jog/Run                                                6.40                 1:37:53@15:18   100/146bpm
                 Exercises/Stretches    10mins.
11(Sat)    Newport 10K at Jersey City, NJ  62-74deg.F. Lt.Rain at Start  0830hrs.
                Warm up Jog                                         2.04                    52:41@15:32      ---
                10K Race                                             6.38(Garmin)       58:03@09:27    136/155
                Results: Ovl.Pl:  807/1354. Men70-74: 7/10. 1st pl.-Hillary Peterlin(71) 49:55.
                   Lost time lining up at back of pack & making pee stop at mile 0.75. Tried increasing
                   speed  at the last few miles but still finished near end of age group.
12(Sun)  Japan Day Race in Central Park by NYRR  57-61deg.F. Cloudy.  0800hrs.
               Exercises/Stretches   10mins.
              Warm-up Jog                                          0.75                             ---                ----
              4-Mile Race                                            4.00                   35:57@09:00      140/149
              Results:  Ovl.Pl: 2279/4796.  Men70-74: 3/24.
                                                        Aziz Akmese(61) time             37:48@09:27         ----
   Did two races(back-to-back) this week. Feel okay after races but still a slow runner.

Week 19 Mileage Total                                       30.82
Last Week's Year-to-Date Total                        519.65
Year-to-Date Total                                            550.47 Miles

Week 18 (29Apr-05May2013) Activities

Date           Course&otherInfo                               Dist(miles)        Time/Pace(av)      HR(av/hi)bpm

29(Mon)    No Activity. Enroute to USA                 0.00                      ---                      ---
30(Tue)     Votee Park,NJ  Start 0608hrs.
                    Jog/Run                                              4.25                      ---                 118-125
                    Exercises/Stretches     10mins.
01(Wed)    Votee Park,NJ  48deg.F. Start 0558hrs.
                   Jog/Run                                              5.30            1:33:00@15:38        95-116
                   Exercises/Stretches       5mins.
02(Thu)     Votee Park,NJ   50deg.F  Start 0542hrs.
                   Jog/Run                                              6.26                      ---                      ---
03(Fri)       Votee Park,NJ   54-52deg.F. Start 0518hrs.
                   Jog/Run                                              8.01             2:14:06@16:45           ---
04(Sat)      Votee Park,NJ   48-51deg.F. Start 0604hrs.
                   Exercises/Stretches        5mins.
                   Jog/Run                                             4.52              1:17:43@17:13          ---
05(Sun)      2013 Escape to the Palisades,Ross Dock in Ft.Lee,NJ Half-Mrthn 0900hrs.
                   Warm up with Aziz                            1.00                     ----                     ---
                   Exercises/Stretches   5mins.
                   Half-Marathon race                          13.10            2:14:44@10:18    88-156
                   Results: My Overall Place:  309 of 417 finishers. Men70&over: 1 of 1.
                      Ovl.Winners: Men-Thomas(34) Boston  1:17:29
                                          Women-Megan Wiseman(32) NY  1:31:35
                                
      This is the second annual Escape to the Palisades Half-Marathon & 5K race held. It starts
      and finishes at the Ross Dock area in Palisades Park(under the George Washington Bridge),
      an out and back on the Henry Hudson Drive(River Drive). The course has rolling hills with
      lots of trees, tough & challenging too.  A not too crowded race.                  

Week 18 Total Mileage                                         42.44 Miles
Last Week's Year-to-Date Total                          477.21  "
Year-to-Date Total                                              519.65  "
                                   
Garmin Forerunner 210 Watch was not functioning properly this week so had missing info.




                                         
                 

Week 17 (22-28Apr.2013) Activities

Date     Course&otherInfo                                    Dist.(miles)         Time/Pace      HR(av/hi)bpm

22(Mon)    No Activity - Rest Day                       0.00                      ---                   ---
23(Tue)      No Activity - To Kapn                       0.00                      ---                  ---
24(Wed)   Hse to Cadtay Junct,Taba-ao View Deck back to C.Junct. Laps    Start 1710hrs.
                 Exercises/Stretches   10mins.                ---                       ---                   ---
                 Jog/Run                                               8.85             2:16:38@15:34   110/124
                 Exercises/Stretches   10mins. at View Deck,mile 8.
25(Thu)  Same as yesterday's course.  Start 0457hrs.
              Jog/Run                                                 6.91             1:49:04@15:48       ----
26(Fri)   No Activity. 0830hrs. To Baguio. 1630hrs.Lv Baguio. Ar Sagada abt 2100hrs.
27(Sat)  No Activity - Mary&Artemio's 50th Wed. Anniv. Celebrations.
              0930hrs. SMV Mass, 1130-1300 Lunch at their residence.
28(Sun)  No Activity - 0830hr. Lv Sagada for Baguio. 

Week 17 Total Mileage  *                                15.76 Miles
Last Week's Year-to-Date Total                     461.45   "
Year-to-Date Total                                         477.21  "   

* Low mileage. Spent most of time traveling with little or no time to run.  

Week 16 (15-21Apr.2013) Activities

Date         Course&otherInfo                                 Dist(miles)          Time/Pace(av)    HR(av/hi) bpm

15(Mon)   No Activity - Enroute to Baguio from Sagada   0500hrs.
16(Tue)    On Kapn Nat'l Rd.: House to Cadtay Junction and back Laps. Start 0535hrs.
                Walk/Jog/Run                                      6.27                     1:2541@13:40    122/134
17(Wed)  House to Cadtay Junction, Taba-ao View Deck to Cdty Junc. Laps.  Start 0427hrs.
                Exercises/Stretches    5mins.                0.00                              ----                 ---
                Walk/Jog/Run                                     7.65                    2:04:26@16:16     110/119
                Exercises/Stretches at Tab. View Deck - 10mins.
18(Thu)   Same Course as Yesterday. Start 0456hrs.
               Exercises/Stretches   5 mins.
               Jog/Run                                               7.20                    1:57:56@16:22     107/121
19(Fri)    No Activity - Enroute to Baguio           0.00                               ----                 ---
20(Sat)   Takbo,Lakad,Tanim 10K Race by PNP, Camp Dangwa. Starts at Teachers Camp, via
   Pacdal,Trancoville,Magsaysay Av to Trinidad, Cruz and finish at Camp Dangwa. Start 0500hrs.
            Exercises/Stretches w/ Ed Narvaez - few of them - 5mins.
           10K Race                                               6.59(Garmin)        1:05:00@10:10      138/148
  *Did No Walking Breaks during race. Che met me at Camp Gate & ran with me to near finish.
21(Sun) Attend Church-Resurrection at 0630hrs.
             0930 to 1215 - At The North Face Race Awarding in John Hay. Met Marcelo Bautista &
              Julius Bay-an; 3rd & 2nd place respectively in the 100K.
              1230hrs-Lunch at Che & Tet's Residence; Europa,Legarda Rd.
     1611hrs.-Jog/Run.Clark's Hse,Suello Rd down to Golf Crs.area(3-4laps) back up Suello Rd. to
        Marcos Hwy then  back to Clark's Hse.      6.89                    2:06:19@18:20     119/137
              
Week 16 Total Mileage                                    34.60 Miles
Last Week's Year-to-Date Total                    426.85   "
Year-to-Date Total                                        461.45   "

*** Boston Marathon disrupted by bombing - 15 April.

Week 15 (08-14Apr.2013) Activities

Date          Course&otherInfo                              Dist.(miles)          Time/Pace      HR(av/hi)BPM

08(Mon)   Rest Day-No Activity  Enroute to Sagada from Baguio.
                                                  Lv Bgo: 0930hrs. Ar Sgda: 1430hrs.
09(Tue)    Nango-nogan,Banga-an, Aguid & Back.   Start 0626hrs.
                Jog/Run                                              8.10                2:06:46@15:38   117bpm(av)
                Exercises/Stretches in Aguid-10mins.
10(Wed)  Same Course as Yesterday.  Start 0545hrs.
                Walk                                                  0.38                    8:03@21:27      79bpm(av)
                Jog/Run                                              7.49                1:50:49@14:48    115    "   "
11(Thu)   Same Course to Aguid and back.  Start 0457hrs.
               Walk                                                   0.36                    8:21@23:26      79bpm(av)
               Jog/Run                                               7.26               2:08:26@17:41     105  "    "
12(Fri)    House to Madongo. Start 0542hrs.
               Exercises/Stretches: Before start & at turn-around in Madongo.
               Walk                                                   0.38                    8:33@22:40       71bpm(av)
               Walk/Jog/Run                                      2.40                  40:56@17:05       98    "   "
              Trip & fell on road going up Capinitan. Two cuts on right knee. Shortened run.
13(Sat)   To Aguid and back. P.M. Run. Start 1546hrs.
               Walk                                                   0.37                  10:34@28:23          ----
               Jog/Run                                               7.50               1:57:17@15:37     110bpm(av)
14(Sun)   No Activity-Attend SMV Church.        ---                      ---        ---            ----

Week 15 Total Mileage                                     34.24 miles
Last Week's Year-to-Date Total                     392.61   "
Year-to-Date Total                                         426.85   "