To reach me via email

If you wish to reach me:

Friday, February 27, 2015

Quiet week

A quiet week consisting of two 70 minute runs. One on Tuesday and one on Thursday. Each featured low-low heart rate. Very un stressful. Tom kept wearing his HRM, but struggled on Thursday until he took a nitro pill. Danny ran 8 x 200 on Tuesday and walked on Thursday (sore). We all made breakfast so that was "sumptin".

Monday, February 23, 2015

Low key weekend

Low key weekend. 40 minutes slow on Saturday and 70 minutes slow on Sunday. Legs felt very good. Danny ran two loops with me on Saturday. Dimitri and I ran so slow Sunday that my HRM rarely registered over 120.

Thursday, February 19, 2015


Tom wore a HRM today. We figured his doable effort was between 130-140 and after some starts and stops, we stuck to that range. Totally different run than Tuesday. Tom actually got faster as we progressed (while staying in range) while my HR stayed around 120. So, a super easy run for me and very easy for Tom.

We did 70 minutes and walked for a cool down.

Tuesday, February 17, 2015

E=LFG ( legs feel good )

Ran 60 minutes with Tom and walked 35 minutes with Lucy. My legs and energy level were good. Tom struggled again. Beta blockers are sapping his ability to run. Danny returned to the track and walked. He's recovering from the flu. He lost 8 pounds. Said he didn't eat much last week.

Sunday, February 15, 2015

Pain free weekend

Saturday: 40 minute easy jog plus 20 minutes of walking.

Sunday: 70 minutes of running plus 20 minutes of walking.

I think I am ready to go again.

Thursday, February 12, 2015

Painless run

After two days of wearing an extra heel lift in my shoes, I was able to run 70 minutes with not a twinge. Tom ran with me. We ran the track but also did big loops. I was cautious on the hills. Walked rather than ran them.

Danny continues to call in sick.

Tuesday, February 10, 2015

Very EVA

Tom and I did 70 minutes on the track running 350 meters and walking 50. Very Ernst Van Aaken (EVA). My left achilles tightened up, however no pain or swelling. Tom convinced me to put a heel lift in both shoes to help heal the damn thing.

I dog walked Lucy for 45 minutes midday.

Danny is back from his cruise, but he called in sick.

Sunday, February 08, 2015


The weather in the morning was rain and wind (emphasis on wind). D and I slow-stomped around campus avoiding puddles. I could feel my left upper achilles at time during the run. No pain, but some tightness. When I got home I rolled and iced it.

Saturday, February 07, 2015

WVC big easy

I jogged around campus at WVC. My legs felt super good. I kept it to 35 minutes of big easy. Beat the rain. Don't think I'll be so lucky tomorrow.

Thursday, February 05, 2015

Tom's back

Tom was back from his annual mother-in-law-trip. We ran 60 minutes very slowly, liberally sprinkled with short walk breaks. Legs held up. It's still too early to see what stress they can handle.

Sunday, February 01, 2015

Stabilization workout

I got to WVC early and slowly walked and jogged for ten minutes before D showed up. Then I ran 60 minutes also very easily.  I capped the workout with another ten minutes of walking.

I wore a Protech strap to stabilize my left inside, upper calf. Had no discomfort during the workout.

After I got home, I walked another half hour with Lucy the wonder dog.

Total for the day: 60 minutes running and 50 minutes walking.