Week 07(11-17Feb.2013)

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

11(Mon) No Activity - Rest Day       Rainy Day      Body Wt. 122lbs.
12(Tue)  No Activity                        Sunny but cold.   "     "    121.6lbs.
13(Wed) Votee Park-Teaneck,NJ  0928hrs. 35-40deg.F.
             Walk-Warm Up                   1.30               27:17@20:56       78bpm
              Jog/Run                               5.87            1:33:14@15:54      116/124
14(Thu)  No Activity. Valentine's Day.
              Enroute to Myrtle Beach, SC with Running Buddy Aziz. Used
              Alamo Rental. Ford Hybrid car. Lodging & Car: $371.00 ea.
              Lv Tnk: 1310hrs. Arr Myrtle Beach: 0245hrs.(Fri.)Sheraton Hotel.
15(Fri) 0930hrs.Walked around twn: 3.00 mi.                 -------            ---
            1230hrs. To Expo at Convention Ctr near hotel.
            1500hrs.  More Walking around twn: 5.00 mi.
            1800hrs.  Carbo-loading Dinner at hotel restaurant.
16(Sat) Bi-Lo MB Marathon/Dasani 1/2Mrthn  0630hrs.25-58deg.F.
            0500hrs. Walk w/ Aziz           1.5                        -------           ---
            0630 "    Marathon Run        26.2             5:17:25@12:07      105/137
    Abt. 1200 "    Walk back to Hotel  1.00                ---        ---            ---
            Split Times: 10K-1:07:39, 13.1-2:17:49, 18.6-3:19:21.Gun: 5:19:39.
            Ovl.Pl:1370/1621. M70 & over: 6/14.  Aziz 1/2 Mrthn PR: 2:14:00.
17(Sun) Enroute to NJ. Lv. MB: 0930hrs. Arr Tnk: 2130hrs.

Week 07 Total Mileage                    43.87 Miles
Last Week's Year-to-Date Total     131.42  "
Year-to-Date Total                         175.29  "

Aziz and I drove to Myrtle Beach which is 683.52 miles away, a good
12 hour drive. The 2013 Ford hybrid rental car was nice and a gas saver.
Marathon went fine except for running a slow time. Better time than last month's
in Mobile, Alabama though.Marathon after-effects; sore calves especially on
left foot and some hurting at hips. Overall condition, good.
      

                                     

Week 06 Activities(04-10Feb.'13)

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

04(Mon)  No Activity except for Exercises/Stretches at Home w/c includes
                Inversion Table, Dumb(12# ea.) & Bar Bells(35#) 1 hr. duration.
05(Tue)  No Activity                           00.0             
06(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ  0630hrs W/Aziz.
              Walk-Warm Up                      2.0                50:19@27:08           ---
               Jog/Run                                  3.21              46:05@14:21      124/148
07(Thu)  No Activity                           00.00    Body Wt. 121 lbs.
08(Fri)   No Activity except for Home Exercises/Stretches - 1:15:00 duration.
      Includes Bar&Dumb Bells, Sta. Bike, Inversion Tbl, Foam Roll,Feet massages.
    * Snow arrives in the Afternoon.
09(Sat)  No Activity except for "Gpa Joe shoveling snow". 28deg.F. 9-12" snow.
10(Sun) Palisades Interstate Pkwy-Alpine/Englwd,NJ 0800hrs. W/ Buddy Aziz
     Exercises/Stretches - 5 minutes.   19-25deg.F. Sunny
    Walk-Warm up                                  2.83            1:02:14@21:58      70bpm
    Jog/Run                                              3.00               37:34@13:30     131 "

Week 06 Total Mileage                         11.04
Last Week's Year-to-Date Total          120.38
Year-to-Date Total                              131.42 Miles

This week, I missed 5 days. It has been cold and am getting lazier. Not fun bundling
up and then sweating. Any way, getting close to marathon race, next week.

Week 05 Activities(28Jan-03Feb.'13)

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

28(Mon)    Rest Day - No activity        Some Snow of less than 1"
29(Tue)       No Actvity                             00.0                 ---                      ---
30(Wed)    Palisade Interstate Pkwy-Alpine/Englwd. 40deg.F.  0630hrs.
                     Walk                               1.91             42:32@22:13          80/90bpm
                      Jog/Run                          5.20          1:06:10@12:44           126
                   Aziz leaves me behind 1/2 mile. He is getting to be fast.
31(Thu)      Votee Park,Teaneck 43-38deg.F. Cold & Windy1729hrs. 119.2lbs.
                       Walk-Warm up               --                   ----                       ---
                       Jog/Run                          6.21          2:01:12@19:32           89/105
01(Fri)        No Activity                         --                    ----                      ---
02(Sat)       Teaneck H/S Track Oval      27 deg. F.   1350hrs.
               6 X 400meter                        1.68              23:56@14:13           156bpm
               1 X 800  "                             0.56                5:13@9:25              136 "
               1 X 400  "                             0.29                2:20@8:13              142 "
        A.M. Exercises/Stretches at Home includes Dumb Bells(12# ea.), Foam Roll
                     and  Electric Massages.     Body Wt: 119.4 lbs.

03(Sun)  Votee Park-Teaneck,NJ  24-28 deg.F.    1704hrs.   Body Wt. 120.4lbs.
              Jog/Run                                  7.54            2:27:31@19:25           107bpm

Total Week 05 Mileage                       23.39
Last Week's Year-to-Date Total         96.99
Year-to-Date Total                            120.38 Miles

Low mileage due to laziness and cold weather temperature. 3 days of no activities.

Week 04 Activities(21-27Jan.2013)

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

21(Mon)  No Activity-Rest Day              0.00                      ---                     ---
22(Tue)   No Activity - Lazy to Walk, Jog or Run   Cold Day - 23 deg. F.
23(Wed) Palisades Interstate Pkwy-Alpine/Englewood,NJ 0630hrs. 11-15deg.F.
               Walk-warm up                        1.97               41:39@21:08        87bpm
               Jog/Run                                   3.13               45:59@14:42       135  "
                 At return, Aziz ahead by 200 meters.
24(Thu)  No Activity except for exercises at home upon waking in the morning.
25(Fri)   Votee Park - 18deg.F. Wind Chill 5deg.F.  1200hrs.
               Walk                                       1.21              23:39@19:32         88bpm
                Jog/Run                                  4.54           1:23:33@a8:25        115  "
26(Sat)   No Activity - Snow Day, almost an inch accumulation.
27(Sun)  Palisades Interstate Pkwy-Alpine/Englewood,NJ  19-24deg.F. 0712hrs.
              Walk                                       2.06               48:00@23:18        79 bpm
              Jog/Run                                   3.25               46:16@14:14       139  "
   
Week 04 Total Mileage                       16.16 miles
Last Week's Year to Date Total          80.83  "
Year to Date Total                              96.99  "

This week, ran only 3 times. Tough to run in the cold. Have to bundle up in layers.
Running buddy, Aziz has now improved and is running fast and is the man. Leaves
me behind easy. Now 3 weeks before Marathon time in Myrtle Beach, SC
             

Week 03 Activities(14-20Jan.2013)

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

14(Mon)  Rest Day-No Activity. 0800 hrs-walked around downtown Mobile, then checked
                out of Adm. Semmes Hotel. Lv. Mobile Airport 1545hrs.via ATL. Ar Nwk 2030hrs.
15(Tue)   Still Resting from Mobile Marathon-No Activity. Sore calves, thighs, elbows &
               lower back. Calves hurting going down stairs.
16(Wed) Still Resting-No Activity.          0.00                                   ---                 ---
17(Thu)   Votee Park-Teaneck,NJ 1638hrs. Sore body/muscles getting better.    
               Walk                                       1.14                          24:11@21:08        77bpm
                Light, slow jog                        3.54                       1:10:03@19:48        95  "
18(Fri)    No Activity - Still Resting         0.00                                    ---                 ---
19(Sat)     "       "             "       "              0.00                                  ---                   ---
20(Sun)   Votee Park   1610hrs.   51-25 deg.F.
                Exercises/Stretches  5 mins.
                Walk                                      1.31                           28:18@21:35        67bpm
                Jog/Run                                  6.08                        1:50:53@18:14       104 "
                Exercises/Stretches  10 mins. 

     Week 03 Total Mileage                   12.07 miles
      Last Week's Year to Date Total      68.76  "
     Year to Date Total                           80.83  "

Nothing significant this week, recuperating from a disastrous marathon outcome.
Only two activities done for the week. Starting to get cold weather-wise.

Running With the Flu in Alabama

The 12th Bank Trust 1st Light Marathon was held in Mobile, AL on Jan. 13, 2013.
An annual fund raising event for L'Arche-Mobile, a community where people with
intellectual disabilities and those who assist them live, work and share their lives, I was
fortunate to be a part of it. The first 100 years, Mobile was a colony of France, then
Britain and lastly Spain. In 1810, became part of U.S. and is the 12th largest port city
in the U.S., a nice place to visit and run a race as well.

I've ran marathons/races while I had the colds/flu before but this was the worst that it
greatly affected my running. Feeling fine,  not wanting to miss the event, having a DNF
(did not finish) and  hard-headed stubbornness were my main reasons for doing the race.
The night before, I had chest congestion, runny nose, coughing and could not sleep well.
But early the next morning, I was feeling good so I decided to run. My body, feet & all
felt good with no problems. It was a go for me, so I thought at that time.

The start was near the hotel I was staying on Government St. How convenient for me!
It was a cloudy, warm (66 deg.F.) and humid day. With about 1000 runners doing the
marathon, half-marathon & 5-person relay, it started promptly at 730 a.m. after the
National Anthem singing. The marathon course goes through scenic and historic
neighborhoods, beautiful parks, the University of South Alabama campus and other
points of interest. Basically flat except for some rolling hills between miles 10 to 20,
it eventually levels out and ends downtown at Bienville Square. They had sufficient
water/food stops with friendly, cheerful volunteers and the police at all the road
intersections. A big thanks to them.

I started out with a 12 min. per mile pace and was doing great until mile 7 where I slowed
down  to 13 min. pace for miles 7 to 10. My breathing was okay and so were my feet but
this was a sign of getting tired. This did not discourage me for I knew I was not in the best
of health. I settled on whatever pace I could do. Miles 11 to 18, I was doing 15 to 17 min.
pace which btw are averaged and rounded up. I walked many times (can't recall how many)
to rest.  It was frustrating when runners walking passed me. Wow, I was really slow. On mile
19, I did a 15 min. pace followed by an 18, 16 & back to 15 min. pace into mile 24 where
two tough guys; Larry Macon, (68) from TX and Jim Simpson, (71) CA (both power walking)
overtook me. Yesterday, they did a 50-mile race in Savannah, GA and were doing this
marathon as a recovery run. They are amazing, super runners who do hundreds of marathons
a year. Luckily, I was able to pass them at about quarter of a mile to the finish.

I finished in a slow time of 6:35:53 feeling dizzy but after a few moments, I was fine and
enjoying the post race lunch with the rest of the runners. Unique wooden finisher's medals
and plaques hand-made by members of the L'Arche community were awarded by them, a very
touching and heart warming gesture. I placed 320 among 333 finishers and even with a 6-hr.
plus time, I got 3 of 5 for men 70 to 79. So, I have 2 beautiful mementos crafted by very
special people. Running in the 1st Light Marathon was well worth the effort, time and money.
With the exception of sore calves, thighs, elbows and slightly hurting lower back, I was feeling
great the next day with the flu slowly going away. Hoping and dreaming of doing a better time
in my next marathon.

Week 02 Activities(7-13Jan.2013)

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

7(Mon)       Rest Day-No Activity              ---                      ---                       ---
8(Tue)        No Activity                              ---                      ---                       ---
9(Wed)      Palisades Interstate Pkwy-Alpine/Englewood,NJ    0750hrs.
                  Walk-Warm up                     1.92                      ---                       ---
                  Jog/Run                                 5.04                  1:03:31@12:36      129bpm
10(Thu)      Votee Park,NJ 1636hrs. 47-44deg.F.
                  Exercises/Stretches  10mins.    ---                      ---                        ---
                  Walk                                     1.35                     16:59@19:58        85bpm
                  Jog/Run                                 6.52                  1:50:52@17:01       113 "
                  Exercises/Streches  15mins.
11(Fri)       No Activity - Enroute to Mobile,AL
                  Signs of Having the Flu from Grandkids, coughing in plane. Arrived Mobile
                  2004hrs(local time), checked in Adm. Semmes Hotel.
12(Sat)      Still Coughing. Resting HR 56-79bpm. Body shaking somewhat.1300hrs-Picked up
                  bib at Government Center next door to hotel then walked about 1.5 miles around town.
                  Back to hotel. 1700hrs-carbo-loading/food cold. Night time coughing with runny nose.
                  Used whole box of tissues.
13(Sun)     Reveille at 0330hrs. feeling rested with no coughing. Decided to run First Light Marathon.
                 Walked over half mile for warm up & did some exercises/stretches. FLM started 0730hrs.
                 Marathon Race                     26.2                    6:35:53@15:07         AvHR 120bpm
         Very poor performance-started race with no problems until I got to about mile 7. Flu didn't
          bother me; no coughing & breathing okay but I felt tired so soon. Any way, patiently ran
          race the best I could. Will blog later on how I did.

                 Marathon Results:  Overall Place: 320 of 333. Men 70 & over: 3 of 5.

Week 02 Total Mileage                         41.03 miles
Last Week's Year to Date Total             27.73  "
Year to Date Total                                 68.76  "

 

Week 01 Activities(31Dec-06Jan'13)

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

31(Mon)    Rest Day - No Activity                         0                         -----               ---
01(Tue)     1st Day 5K - Fair Lawn,NJ  39-37deg.F. Cloudy   1100hrs.
              Walk - Warm up                                  1.22                 28:10@23:05        70bpm
               Jog                                                      0.39                   7:50@20:00        87 "
               5K Race                                              3.10                26:44@08:37       148/152
               Jog to car                                             ---                         -----                 ---
02(Wed)  No Activity - Resting from yesterday's 5K.                       -----                  ---
03(Thu)  Palisades Interstate Pkwy-Alpine/Englewood,NJ 25deg.F.Sunny but cold. 0630hrs.
              Walk dn Intersection & back.                1.96                47:29@24:11         76/83
               Jog/Run         *  Aziz ahead few meters 3.19                44:53@14:04       136/15
               No Cool Down - Too Cold.
04(Fri)  Votee Park-Teaneck   37-36deg.F.  1538hrs.
               Exercises/Stretches  5mins.                   ---                          -----                 ---
               Walk                                                   1.27                  25:29@20:02        94/98
               Jog/Run                                               6.51               1:47:28@16:31     116/131
               Exercises/Stretches  10mins.                 ---                          -----                 ---
05(Sat)  Teaneck H/S Track Oval  39-43deg.F. Sunny,light wind.  1216hrs.
               Walk 400 meters(1 lap)                       0.25                         ---                   ---
                Exercises/Stretches  5mins.                  ---                           ---                   ---
               Jog 4 laps CCW                                  1.11                   18:40@16:51       110bpm
                 "     "        CW                                   1.12                   15:03@15:03        111 "
               400 meters Run                                   0.27                   02:29@09:09        129 "
                 "        "        "                                     0.27                   02:23@08:44        135 "
                 "        "        "                                     0.28                   02:19@08:13        136 "
                 "        "        "                                     0.27                   02:18@08:28        136 "
                 "        "        "                                     0.27                   02:14@08:17        139 "
               Cool Down Walk                                0.25                           ---                   ---
              Exercises/Stretches 10mins.                    ---                            ----                 ---
06(Sun)  Palisades Interstate Pkwy-Alpine/Englewood,NJ 0600hrs. 34deg.F. W/ Aziz.
              Exercises/Stretches  5mins.                   ---                             ---                   ---
              Walk Warm Up                                   1.94                    43:37@22:30      76bpm
              Jog/Run                                               4.06                    58:01@14:18     116/133
              No Cool Down - Br...brr. Felt cold.        

     Total Week 01 Mileage                              27.73 miles
      Last Week's Year-to-Date Total                 0.00
      Year to Date Total                                    27.73 miles.

Happy New Year! Started the year running a 5K race. Did not do too good. M70-74:6/8
Overall Place:200/405.Time:26:44. Aziz PR'd. Time: 25:12 @ 8:10 pace. M60-64: 4 of 12.
Over All Place: 160 of 405. My running buddy, Aziz, is now fast and kicks dust to my face.  
During our training runs, he could easily leave me behind. "Keep up the good job Aziz. I'm
so happy for you".

         

Week 52 Activities(24-30Dec.2012)

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

24(Mon)      Rest Day-No Activity                        0                       ---                      ---
25(Tue)        Votee Park-Teaneck,NJ   39-38deg.F.  1458hrs.
                     Exercises/Stretches  5mins.            --                        ---                       ---
                    Walk-Warm Up                           1.61                35:28@22:00      88bpm
                    Jog/Run                                        5.56             1:36:05@17:17      115/126
                    Exercises/Stretches  10mins.           --                        ---                       ---
26(Wed)      Votee Park w/ Aziz            29-31deg.F.  0658hrs.
                    Exercises/Stretches  5mins.            ---                       ---                       ---
                    Walk                                            1.44                 31:58@22:05      84bpm
                    Jog/Run                                        2.75                 36:18@14:13      117/122
                    Exercises/Stretches  5mins.            ---                       ---                      ---
27(Thu)        No Activity - Lousy Day, Raining in the Morning.
28(Fri)         Teaneck H/S Track Oval    34-33deg.F.  Sunny  13352hrs.
                    Exercises/Stretches  5mins.            ---                      ---                       ---
                    Jog/Run                                        2.87                  38:59@13:35      117/127
                    400meters speed run                    0.29                    2:34@8:56         133
                         "             "       "                       0.28                    2:21@8:23         142
                         "             "       "                       0.25                    2:21@9:20         143
                         "             "       "                       0.28                    2:19@8:19         146
                         "             "       "                       0.26                    2:16@8:37         145
                     Walk-Cool Dn 400meters           0.25                        ----                  ---
                    Exercises/Stretches  10mins.          ---                         ----                  ---
29(Sat)        No Activity - Snow started about noon time.
30(Sun)       Votee Park 34deg.F(Wind Chill 22deg.F.) to 31deg.F. Windy. 1508hrs.
                    Walk                                            0.25                       ----                  ---
                    Jog/Run                                        7.80             2:18:19@17:45       119/142
                    Exercises/Stretches   5mins.           ---                        ----                  ---

     Week 52 Total Mileage                             23.89
     Last Week's Year-to-Date Total           1484.33
     Year-to-Date Total                               1508.22 Miles

     Tomorrow, Monday, is the end of the year 2012. I was able to run over 1500 miles for
     the whole year, averaging 125 miles a month, about 4 miles a day. In my opinion, is not
     enough training miles to be competitive but better than nothing. One can only do so much.