OldManJoe-Runr.blogspot.com: July 2013

Wednesday, July 31, 2013

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.

Monday, July 15, 2013

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.

Saturday, July 13, 2013

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.

Thursday, July 11, 2013

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 "