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.
