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.