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Saturday, January 31, 2015


Cool morning. Low 40's. Brrrrrrrrrr!

Jogged 32 minutes taking it easy. Then walked 13 minutes (Yes! Thirteen).

The inside of my left calf is sore. Where did that come from? It didn't really hurt running. I feel it more walking or touching it.  Roller and massage it after breakfast. Iced, capsaicin.....etc.....

Isn't this how Namath went out. Once the legs go....

Thursday, January 29, 2015

Out and back x 2

Easy 60 minute run along Blackberry Farm, McClellan Ranch Trail. Out and back. Out and back. Boring but meditative,

Tuesday, January 27, 2015

Achy Breaky Legs

Tom and Danny were both traveling so I ran on my achy-breaky legs from the house. I jogged over to the Black Berry Farm trail and ran up and down it and then back home again. 60 minutes of mostly running. My legs held up. I ran a two mile section at 70% and another one mile section at 75%.

The trail traffic was sparse.

Overcast and in the low 60's. Kinda humid.

Sunday, January 25, 2015

Weekend Report

Ran 40 minutes on Saturday ( watching the club run 5k ).

Met D on Sunday and jogged another 60 minutes followed by some striders. Left calf held up fine.

Thursday, January 22, 2015

Endless loops

Cold morning. Low 40's. Danny, Tom and I ran ran endless laps on the track for 60 minutes with walks thrown in for good behavior. No calf issues. It's probably a combo of the flat surface and staying away from tennis ball therapy for a couple of days. In any case, I'll take it.

Tuesday, January 20, 2015


Tom, Danny and I ran around the college loop. Cool conditions. I tried to stick to running the flats and downhill and walked the ups. Finally at around 45 minutes my left calf cramped and I walked. After about 50 meters it relaxed and I dropped into a 200-300 meter run, 100 meter walk pattern on the track (F L A T) until I had completed an hour. No more problems.

Later on I walked thirty minutes with Lucy.

The calf is still not right. It could be I overdid it with the tennis ball routine. I'm going to stick to the flats for the time being and see if I can run through it.

Sunday, January 18, 2015

Gentle Rich

Another rehab the calf day. Dimitri, Tom and Don joined me in a Gentle Rich run. 60 minutes of very easy jogging and walking. I could feel a twitch now and then heading up some slight hills so I primarily stuck to the track.

Used the tennis ball on the calf after I got home.

Looking forward to deep tissue massage day on Monday.

Saturday, January 17, 2015

Being careful

I rolled the left calf Thursday and Friday. On Saturday I ran-walked for 50 minutes with forty of it on the track running the straights and walking the curves. The calf held up okay. I plan to do more of this on Sunday.

No question I'll need to roll both calf muscles going forward. It's a wake up call. I no longer have a good side.

Thursday, January 15, 2015

Aw, come on!

60 minutes this morning running with Danny (Tom walked). My left calf tightened up. Yes! The good leg. I used the roller on the calf when I got home. Then I walked three miles to lunch and back with Bob Anderson and Pete Stein. No problems. When I got home I took a tennis ball and worked the calf  some more. Found the (((hot))) spot and rocked the calf over the ball until it numbed up. I've got a deep tissue massage appointment on tap for Monday. Until then it's run-walk.

Sunday, January 11, 2015

The weekend

Saturday: ran 35 minutes easy while club did their workout.

Sunday: 60 minutes of running. Long 30 minute warmup followed by 4 x 400 reps (600 meters recovery jog). 1:40-1:40-1:35-1:34. Ten minute cool down.

Fastest yet for this workout.

Cool conditions both days. Very little sun or wind.

Thursday, January 08, 2015

60 minutes in spring

The weather warmed up a bit. It was like early spring. Danny and I ran 60 minutes easy. Tom was in the hospital having an ablation procedure. Hopefully that eliminates the afib and he can become a lion again in our workouts.

Tuesday, January 06, 2015

There was blood

Danny, Tom and I ran for an hour this morning. It would have been same old, same old, but Tom took a bloody nosedive (literally) into the asphalt in the parking lot. Danny luckily had a first aid kit with all the fixing's. Tom ended up heading home. Danny send I went to breakfast after finishing off the workout.

Sunday, January 04, 2015

Unmotivatingly Cold

Another cold morning. Unmotivatingly cold. Dimitri and I jogged around for a half hour and then began running 100 on, 100 off for the next 40 minutes on the WVC track. We didn't time the strides for the most part. We just kept doing them. Once I warmed up, they felt okay. I did time the very last one. We didn't push but it was just under 23 seconds.

Staying on the flats helped my achilles which has been troubling me since using the slant board. No issues today.

Saturday, January 03, 2015

Ray Showed Up

Another freezing morning. I rolled out of bed, drank coffee to warm up and drove over to WVC. Trotted around for 40 minutes. No wind. Clear, calm, frozen. Ray Russell showed up. I dressed to the nines to stay comfortable.

We had a good breakfast group after the workout.

Thursday, January 01, 2015

Hot Coffee

32 degrees. Frozen outside sans snow, wind or rain. Just quiet, breathless and frozen.

Ran with Danny over at WVC. Seeking the sunlight whenever possible.

Ski cap
Nylon sweat pants
Running shorts
Double layer on top.

I was okay as long as I kept moving.

Danny and I talked about coffee. Hot coffee. Then when we finished we put on dry stuff and went and had breakfast. Held hot coffee cups in our hands. Had eggs, toast and potatoes.

We stayed until the restaurant started to crowd up.