1. Phil

    There are days when I feel like I’ve got it, but today wasn’t one of them. Legs felt heavy, I’m going to put it down to “overtraining”.

    Today the whole park.
    First jog: only 1/4 mile 2:40, walk then jogged as much as I could and then walk when I had to.
    First mile 11:27

    Time for 3.35 miles 43:05 (best so far 41:48)

  2. Phil

    Today Endurance (IE: how long can I jog?)
    I had no plan to do the full park. Just jog as far as I could then turn around and walk home.

    First 1/4 mile 2:37 (2:08 on Burst day)
    1 mile 10:10
    First jog, 1 1/4 miles 12:46 (up from 10:56 on Fri. 3/18)

    Good progress. My goal is to do 15 mins next endurance day.

  3. Phil

    Today Burst Training, meaning short bursts of intense work.

    I walked to the start line in the park and jogged 1/4 mile in 2:08 (17 seconds faster than last time).
    I walked 1/4 and then I did the 2nd 1/4 in 1:52 (4 seconds faster than last time).

    At the 1 mile mark, I turned around and started walking home. I had nothing left, but I felt great.

  4. Phil

    Today the focus is on distance and Endurance (IE: how long can I jog?)

    First jog: 1 + mile 10:56, walk then jogged as much as I could and then walk when I had to.
    Last 3/4 mile I jogged a full 1/4, walked 1/4 and then jogged the last 1/4.

    Time for 3.35 miles 41:48 (was 43:36)

    The two most important numbers are First Jog, once I can jog for 30 minutes I can do anything. The 2nd most important number is my Time for a 5K.
    Right now I’m doing more than a 5K, the whole park is 3.35 miles. When I can get that down to 30 minutes I’ll hit my goal of beating my time for a 5K (28:20).

  5. Phil

    Today my plan was to start doing some Burst Training, meaning short bursts of intense work.

    I walked to the start line in the park and jogged 1/4 mile in 2:25. It was a warm-up but pretty fast for me. I walked 1/4 and then I did the next 1/4 (all downhill) in 1:56 (that’s pretty fast fro me).

    At the 1 mile mark, I turned around and started walking home. I wanted to see how long and how fast I could run without hurting myself. I did two runs of 44 and 43 seconds (I didn’t measure distance). Running felt good and I didn’t pull anything.

  6. Phil

    Fourth day jogging, I wasn’t really recovered.
    First 1/4 mile in 2:36 and I could only do 4:16 before I had to stop jogging and walk.

    I walked a bit and then jogged again for 4:19, walk then 2:39 minutes, 2:04 minutes, 1:03 and 1:20 jogging.

    Total jogging time 15:40
    Time for 3.35 miles 45:00
    (slower than Friday, but 5 seconds better than Wed.)

    All in all a very good week of jogging, I’m looking forward to next week.

  7. Phil

    Third day jogging.
    First 1/4 mile in 2:30 and I kept on jogging. 5 minutes for first 1/2 and I completed a full mile in 9:49. Under 10 minutes is a good time for me, especially at the start of the season.

    I walked 1/4 mile and then jogged again for 2:37, walk then 2 minutes, 2 minutes, and 2 minutes. For another 8:37 jogging

    Total jogging time 18:26
    Time for 3.35 miles 43:36

  8. Phil

    Second day jogging.
    I jogged 1/4 mile in 2:30 and walked the next 1/4. I did that for three more times, but couldn’t finish the third 1/4 mile. I walked and jogged the rest of the park

    Time for 3.35 miles 45:05
    Only about 40 seconds less than the last time out.

  9. Phil

    First Jog for 2016
    Saturday, March 5th, 2016
    , 32º when I left the house this morning to go to the park. I was just going to walk the inside road of Prospect Park (3.35 miles) but I did some one and two-minute jogs (total 10 minutes).

    Time for 3.35 miles 45:54 (Last year April 3, 2015 48:33)

  10. Phil

    I thought I was done jogging for the season, but it was such a beautiful day, it felt like Spring and I felt like going for a jog.
    Plus somebody told me yesterday that maybe I was too old to jog. I still think I can beat my best time for a 5K next year, after my 67th birthday.

    I walk 30 to 60 minutes every day. I haven’t jogged since Oct 6th and even then I had some hamstring issues, so I took it real easy today. I jogged 1/4 mile, walked 1/4 then jogged 1/2. It felt pretty good so I did the whole inside roadway of Prospect Park, jogging a little and walking a lot.

    It felt good, I got a nice sweat going

  11. Phil

    I went to the park for a jog this morning and by the first 1/4 mile I started to feel an ache in my left hamstring. I pulled a hamstring back in May while doing sprints, this wasn’t that intense, and I didn’t want to push it. I walked some and jogged some more, achy but no pain. I probably jogged a mile total.

    I think I’m coming to the end of my season for doing a 5K. I don’t think I’ll beat my time for a 5K this year. August 29th was my best time for a 5K at 33:43.

    I will go out a couple of times a week for some fun runs, but I’m probably not going to do any more 5K’s this year. But, there’s always next year.

  12. Phil

    First day of October and it felt like Fall, 56º when I left for the park. I’m getting good at “Belly Breathing” when laying down or standing, but not so good when walking or jogging. That’s going to take some practice.

    Today was jog… run… jog… walk… repeat.
    First 1/4 mile 2:17, which is not bad. First mile was 10:14 which was pretty good considering I walked a couple of minutes during that mile.

    It was a good day.

  13. Phil

    It’s funny how things come together, your search for one thing and find an answer to something else. That’s what happened this morning.

    I’ve been working on relaxation and “belly breathing” techniques when I found this video on “How To Breath Properly While Running” (see video above).

    I have been able to do “belly breathing” while laying down or standing, but I wasn’t able to coordinate it with walking or running this morning. I do see a huge advantage in being able to implement it into my running.

    You learn something new every day.

  14. Phil

    A beautiful Fall day.
    My goal today was to get ready for when I go back to the gym and warming up on a treadmill. On a treadmill, I don’t jog for time or distance, I jog a bit, run a bit, jog again and then walk to catch my breath. I want to be able to run for as long as I can at a targeted heart rate, and then recover. I want to be on the treadmill for no more than 10 minutes.

    I started out jogging and slowly broke into a run (not a sprint). I didn’t push it, when I started to get winded I jogged again. I covered 1/4 mile in 2:22 (which was not bad). It took me 2 minutes to catch my breath walking and then I jogged and ran again for 1 mile (in 10:20).

    I caught my breath for 2 mins and then jogged/run/jog back 1 mile. It felt great to run and not pull a hamstring. I think I set some good ground work for the gym and the treadmill. A heart-rate- monitor is on my shopping list.

  15. Phil

    11 days since my last day jogging, I really did miss it. It feels like Fall this morning when I went to the park. My plan was to take it easy getting back into it.
    I jogged the first 1/4 at a nice easy pace and then walked the next 1/4. I jogged 1/2 mile and then walked a 1/4. I was feeling good and wasn’t overdoing it.
    I decided I wanted to do a little running, not sprints, but faster than a jog. I jogged for about a minute and then sped it up for a bit and then slowed to a jog to catch my breath. I did that a couple of times and it felt good.
    I didn’t do the whole park today, but walking, jogging and running I did about 35 minutes.

  16. Phil

    I’m quickly running out of time if I’m going to hit my goal of doing a 5K in under 28 minutes. I’ve got to step it up.

    I wanted to do something different today, so I’m going to do the routine I used to use on a treadmill at the gym.

    It’s: Walk/Jog/Run/Jog/ Walk to recover and Repeat.
    I start by walking, then break into an easy Jog for about 1 minute, then Run (not a flat out sprint) for about 1 minute, then Jog 1 minute and then Walk to recover.

    Depending on hills and how many times you do one of these cycles will determine how much of a minute you can do. Since I wasn’t trying to kill myself and this was the first time doing this routine I took it pretty easy, but still had a great workout. I spent about 30 minutes in the park going through these cycles several times.

    This felt great.

  17. Phil

    August 29th best time for a 5K 33:43.

    Today, in the middle of the Labor Day Weekend and after several Cheat Meals and beers, I’m 5 lbs heavier than I was on Aug. 29th and almost a minute slower.

    I started at the 5K Start line and by the top of the hill I was puffing pretty good. It took me almost 2 miles (22:33) for me to recover my breath. By 2 1/2 miles, my breathing was fine, but my legs were getting heavy… I was tiring.
    I finished in 34:39, not fast and not strong.

    I walked for a bit and then ran for a bit in 30-second burst. The weren’t sprints, but I wasn’t jogging either.

    I’m convinced it’s just extra weight that’s keeping from beating my best time for a 5K.

  18. Phil

    I had an appointment yesterday with a new Primary Care Physician, to draw blood, do an EKG and a Stress Test. It was funny the nurse asked me if I was afraid of the treadmill. I told her, “No, I’ve been on a treadmill before and I jog several times a week”.

    I met with the doctor and he’s looking at my results and he says to me, “Tell your wife that you have the body of a baby.” I’m glad to hear that and I’m thinking that I’m doing well for my age and not that I get cranky when I get hungry and I’m likely to wet the bed.

    I told my manager at work what the doctor said and he says, “I hope he didn’t think you looked like a baby after you had dropped your pants.”

    People who aren’t from Brooklyn or New York think I’m a wiseguy. What they don’t understand it that everybody I know is a wiseguy. 8^/

    Anyway, today I did the whole 3 1/2 miles of the park today. I jogged most of the way, but walked part of the way. I did the Grand Army Plaza Hill in 6:21. I jogged the last 1/2mile. I didn’t have a fast time, but I finished strong.

    Sunday, I’ll see if I can beat 33:43 for a 5K.

  19. Phil

    I woke up all achy this morning, even after stretching I knew it was going to be one of those days.
    It was kind of a replay of Aug. 25th.

    I jogged the first 1/4 mile and walked the second 1/4, then jogged 1/4 and walked 1/4.
    At the top of Grand Army Plaza Hill, I jogged 1/2 mile (all downhill) and took the Center Drive.
    I walked and jogged and then jogged the last 1/4 mile.

    There’s no doubt about it I always feel better after a little jog.

  20. Phil

    I pulled a hamstring on May 8th, and since then I’ve been stretching my hamstrings, but I haven’t done any sprints. To be honest, I was afraid. But, I do want to improve my time for a 5K so I have to think running.
    Today that’s what I was thinking about. I jogged 1/2 mile in 4:39, which is a lot faster than my normal time.

    At the Center Drive I stretched, and then I ran for a couple of hundred yards. I wasn’t going full speed, flat out, but I was running. It felt real good, and best of all no pain in the hamstring.

    I stretched again and then did a few more runs. I recovered my breath pretty fast and I could have done more, but stopped for the day.

    I want to measure and run the whole Center Drive and run that at least once a week. On another day, I want to just run the Grand Army Plaza Hill to flatten that out.

    One day a week I want to do the 5k from the Start line and put in my best time. I still think I can do a 5K in 28 minutes… this year.

  21. Phil

    I took it pretty easy again today. I jogged the same route as Tuesday.
    First jog 18 minutes, about 1 1/2 miles to the Center Drive. I walked about 3 minutes and then finished up strong in 28:11.
    I felt really good.
    Saturday let’s see what I can do to improve my time for the full 5K.

  22. Phil

    Legs felt heavy this morning. I’ll just go for a Fun Run.
    I jogged the first 1/4 mile and walked the second 1/4, then jogged 1/4 and walked 1/4.
    At the top of Grand Army Plaza Hill, I jogged 1/2 mile (all downhill) and took the Center Drive.
    I walked and jogged and then jogged the last 1/4 mile.
    I felt better walking home from the park than I did walking there.
    Funny how that works.

  23. Phil

    This was my fourth day jogging this week. Mostly I took it pretty easy, thinking about today.

    Today I Jog The Full 5K!
    I walked to the 5K Start Line in about 18 minutes, and I started out slow. 6:41 to the top of Grand Army Plaza hill. I was winded, but kept going.
    Mile 2, in 22:40, feeling good.
    Before I got to the 3-mile mark my chant was like The Little Engine that Could, “I think I can… I think I can… I think I can…”

    Then I saw the 3 Mile mark, from then on it was, “YES!!! I CAN!!!”

    I DID IT!!!! 35:47 First time this year.
    I should be able to get that under 28 minutes if I knock off 20 pounds.
    “I think I can… I think I can… I think I can…”

  24. Phil

    I’m making progress with the Door Stretch for my hamstrings.

    I did the Planks, 30 secs elbows, 30 secs hands for a full 2 minutes. I focused on my abs, and they started to cramp before my shoulders. I really felt them today.

    We had some heavy rains last night and I went to the park not knowing what the paths would be like. They were fine.
    I started jogging on my side of the park going counter-clockwise. I jogged the first mile in 10:45, and then walked 1/4. I jogged another 1/4 and then walked to the 5K Start line and jogged the hill. I made it to the top in 6:30, I was winded.
    I walked 2 mins to catch my breath and then jogged some more. I didn’t look at my time for the whole route, but it wasn’t fast. I did get some more time trying to flatten the hill.

    Sunday, I’ll start from the 5K Start Line and give it my best for the whole 5K.

  25. Phil

    I didn’t have a plan for the day walking to the park. I thought about just dong the ballfields, but I thought tackling the Grand Army Plaza Hill would be time well spent.
    I started on my side of the park jogging counter-clockwise. I wasn’t thinking “Go slow, for distance” I just wanted to jog to the other side of the park and flatten that hill.
    I turned left at the Center Drive and I got to the 5K Start line in about 12:30. I was going uphill now and I made it to the top at 18:50. So, 6:20 seconds to the top of the hill. I think my best time yet.

    I was huffing and puffing pretty good, so I walked for a couple of minutes (2 – 3 mins I get my wind back PDQ) and jogged again to finish in 28 minutes.

    I’m thinking at least 25 minutes of jogging faster than usual (not running, but jogging faster). I am beyond a doubt making progress. My goal is within my reach.

  26. Phil

    I started on my side of the park and went clockwise. I didn’t have a plan, today was just going to be a “Fun Run”.
    I wasn’t looking at my watch I was just jogging and enjoying the feeling. I got to the 5K Start line in 14:15 (four minutes faster than the last time).
    I was feeling good, but I didn’t have a lot left. I took the Center Drive and stopped jogging at 16 minutes.
    I’ve got four days to jog this week, I don’t feel the need to set a record (for myself) every time I jog. Sometimes it’s jus for fun.

  27. Phil

    Day #7 of a My New Pre-Workout Energy Drink.
    What a beautiful day here in NYC.
    I started the day by taking a 25-minute walk to the 5K Start Line on the other side of the park. I stretched and then started jogging slow to see how long a measured 5K would take me.

    It’s all uphill to start, 7:24 to the top of the hill, I was huffing and puffing, but kept going. I slowed down as much as I could to catch my breath. I did the first mile in 11:54 (really slow). I was feeling pretty good, but by 28:37 I was spent, and had to walk. That first 1/2 mile really takes it out of you.

    I crossed the 5K Finish Line in 35:32. The time for me to beat my best 5K is 28:20.

    I think the only thing stopping from hitting my goal is 20 lbs of fat and that first damn hill.

    • Gib

      Awesome!!!!!! I love the progress. I’m so inspired to see you taking your health into your own hands like that. There aren’t many “experienced” people who take care of themselves the way you do.

      Are you still doing the Pre-Workout? What is it exactly?

      Keep doing what you do! You’ll hit that goal in no time!

      • Phil

        Hey Gib, how are you doing today?
        I am still doing my Pre_Workout Energy Drink, and since you asked I’ll tell you what it is. I take 1/4 cup of Chia seeds and soak them overnight in 1 1/2 cups of water. Then in the morning I take 20 ounces on filtered mineral water, 1/2 teaspoon of Baking Soda and a couple of tablespoons of the soaked Chia seeds.

        Chia, seeds were used my the Aztecs and the translation of “Chia” is “Strength”. They are by any measure a Superfood and I had soaked Chia seeds to as many things as I can during the day. I make a new batch every night.

        I need to write an article on Chia seeds, but this weekend I’m trying to finish up an article on Superfoods, (Chia being only one of them).

        What are you up to these days?

        • Gib

          Awesome! As we speak, I’m currently writing up a nutrition plan for a friend who has reached out to me for help. As you know, it’s scary what passes for “food” these days. I’m not too familiar with Chia seeds but I think I might definitely try that one out for my workouts!

          • Phil

            Gib, I’ve been using Ground Flax Seed for some time in my Salad Dressing and I still do.
            I think Chia seeds may have even more benefits.
            First of all they contain all 9 Essential Amino Acids, which really helps when you’re on a mostly fruit and vegetable diet like I am.
            Plus Chia; helps hydrate the body, balances blood sugars, gives a feeling of fullness to help with weight loss because of the high fiber content, the fiber also cleanses and helps sooth the digestive tract, provides Omega 3’s and high amounts of antioxidants. You’ve got to admit that’s a lot from a really tiny seed.
            They have the white Chia seeds in my grocery store, but I bought the Organic Black Chia in the health food store for $5 a pound. I use 1/4 cup a day, soaked in 1 1/2 cups of water overnight. I add the soaked seeds to everything I can think of.

            Did I sell you on Chia?

  28. Phil

    Day #5 of a My New Pre-Workout Energy Drink.

    It’s a beautiful morning I think I’ll go outside for a jog.
    I still need to jog the whole 5K route.

    I started by saying to myself, “How Slow Can You Go?.”

    I crossed the 5K Start line on the other side of the park in 18:50 (much slower).
    I hit “the wall” again on the same hill at 33:30. I had to walk 1/4 and then I jogged the last 1/4 mile.

    I finished in 41:32 (I was slower).
    I’m only missing 1/4 mile from the whole route. I know it’s within my reach. If I wasn’t handicapping myself with this extra 20 pounds of FAT I know I can do it.

  29. Phil

    Day #3 of a My New Pre-Workout Energy Drink.

    It was a cold rainy morning for August in NYC.
    I don’t know if it’s just a placebo effect, but I felt stronger this morning. I thought for sure this was the day I could jog the whole 5K route.

    The 5K route for Prospect Park normally runs counter-clockwise. Today I started going clockwise, nice and slow I just wanted to jog the whole route.

    I crossed the 5K Start line on the other side of the park in 18:18. I was feeling good, going slow, but moving strong.

    I hit “the wall” on a hill at 33:48 and died. I had to walk 1/4 and then I jogged the last 1/4 mile.

    I finished in 41:06, (I’m pretty sure not my best time). So, not today. I know I have it in me. I do think the energy drink is helping. If I can take off this last 20 pounds I know I can do it.

  30. Phil

    My first day trying a New Pre-Workout Energy Drink (I’ll review and write up later).

    I wanted to do a full 5K today, jog over 30 minutes, including jogging the steepest part of the route.

    I started on my side of the park. My first 1/4 mile was slow, as was my first mile, that’s okay I was going to jogging distance today. I got to the 5K Start line in 23:35 (slow), but I made it to the top of the hill jogging in 30:38. That was a little over 7 minutes for the hill. I’m pleased.

    At the top of the hill, I walked a bit and then jogged the next 1/2 mile. Time for the whole 5K was slow 42:33. Still, I did what I set out to do today.

    My energy level was good for the whole route. How much can I attribute to my New Energy Drink? I don’t know, one day is hardly enough to judge. It could have been due to the extra days I’ve been taking off to recover. It could have been due to the training I’ve been doing to flatten the hills.

    I’m going to guess that it’s a combination of everything combined, daily exercise and good nutrition.

  31. Phil

    I haven’t been for a jog in a couple of days, my left knee felt achy and the legs felt heavy so I took it easy.
    Jogged 1/4 mile, walked 1/4 mile, jogged 1/4, walked 1/4. I was feeling nice and warmed up so I jogged 3/4 mile. I walked and jogged the rest of the Center Drive route total time was 33:50.

    I always feel better after I exercise.

  32. Phil

    I had to take a couple of days off from working out because my wife was having some health issues. She’s feeling better and I went out for a jog today.

    I had a Dr. Fuhrman Green Smoothie.

    I decided walking to the park not to do a full 5k. I started jogging on my side of the park and I took the Cross Drive to get to the 5K Start line.
    First jog across the Cross Drive and up the hill was 14:50. I didn’t want to overdo it so I walked the rest of the way to the top of the hill.

    After the crest of the hill I jogged the last 3/4 mile. My total time to do the north side of the park from the Cross Drive was 29:06 of which I walked 6 minutes the steepest part of the route.

  33. Phil

    The last time I jogged for more than 30 minutes was on July 14th. I need to do 30 minutes today, that’s my goal.

    I tried something different today, I don’t normally have any pre-workout meal or smoothie, but today I did. I wanted to see if the extra nutrition would help at all with my endurance or stamina.

    I made a Dr. Fuhrman Green Smoothie, (kale, pineapple, kiwi, avocado and banana). 265 calories, 5g protein, 55g carbohydrates, 6.3g fat, 10.2g fiber. Tastes great.

    I started out jogging slow, planning to go for 30 minutes. I got to the 5k start line in 22:11 a little slower than Sunday. I didn’t have a lot left, if I continued going up hill I only had a couple of minutes left before I would have to walk. I decided to take the “Cross Drive” and keep jogging back to my side of the park.

    I kept jogging and finally stopped at 31:43. I met my goal for today. I’m not sure if the pre-workout smoothie helped, it may have. I will try it again.

    Today mission accomplished. thumbs up

  34. Phil

    I started jogging from my side of the park and jogged to the 5K Start line in 21:39. Then I walked to the steepest part of the course, I could only do 2:29 (less than 1/4 mile). I didn’t have anything left in the tank.
    I jogged a little bit more after I reached the top of the hill and I jogged the last 1/4 mile.
    I wanted to do 30 minutes today, but I just didn’t have it.

    • Gib

      Hey Phil!

      I’m doing well, thanks. I had a bit of a mental breakdown in May, so have been taking time to put myself back together. I’m healthier than I’ve ever been and have been working on a couple of really cool projects that I’ll unveil soon!

      Enough about me… Let’s make this about you. I’m wondering what you do for nutrition to help fuel the machine for your jogs? Also, are you still doing the TNT workouts? Take care!

      • Phil

        Hey Gib, I’m glad to hear you’re doing better. If there’s anything I can do to help please email me.

        Regarding my nutrition, I follow Dr. Joel Fuhrman’s “Eat To Live” program as strict as I possibly can. I’m at about week #3 of a 6-week program now. ETL is basically Greens, Beans, Onions, Mushrooms, Berries and Seeds. I’ve lost over 70 lbs on ETL and I’m within 20 pounds of my goal weight now.

        I don’t normally eat before a workout, just 20 ounces of filtered mineral water with 1/2 tsp. of Baking Soda.

        I am still doing the LL TNT 15/15 workout every other day. I’m planning on going back to the gym in the Fall to do some heavy lifting, with the goal of putting on as much muscle as I can. When you get to be my age you want hold on to or add as much muscle as you can.

  35. Phil

    Another beautiful day.
    I walked to the Start line of the 5K, my plan to see how many times I could jog the steepest part of the route.
    I want to flatten out this hill.
    My Base time for this section was 8:10.
    My first time today for this section was 6:50.
    I walked back down the hill to the start line and my second time was 7:01. I thought that was pretty darn good.
    I took the Sun for a bit, did some stretching and some planks, for about 30 minutes.

    I walked back to the Start line and I just wanted to go as long as I could for this third uphill jog.
    I surprised myself, I made it all the way to the top. I hit the stop button on my stopwatch and I was even more surprised when my time was exactly 7:01, the same as the last time.

    Sometimes we can just surprise ourselves, especially if we just do the best we can and don’t put limitations on ourselves.

  36. Phil

    A beautiful morning. I woke with some minor aches, but walked them off on the way to the park.
    I jogged a mile in 10:25 and I started thinking about the first uphill 1/2 mile of the 5k. I decided to save a little for that. I walked 1/4 mile and then jogged 1/4 mile. Then I walked to the Start line, all I wanted to do is a little better than the last time of 4:32.
    I did 5:32 today. 8^)
    I walked the rest of the way to the top of the hill and then jogged another 1/2 mile.
    A good day.

  37. Phil

    Another, Hazy, Hot & Humid Day!
    I took it easy, it was over 80º by 8 AM.

    I jogged a 1/4 mile and then walked 1/4, then jogged a 1/4 mile and then walked 1/4 again. I was feeling good so I jogged the next 1/2 mile and then walked again. I jogged the last 1/4 mile to finish strong. All together I only jogged 1 1/4 miles today, but I had a really nice sweat going.

  38. Phil

    Hazy, Hot & Humid today.
    I was still thinking about Flattening Out Hills today, but I wanted to jog a bit before I got to the uphill part of the 5K route from the Start Line.

    I jogged 1 1/2 miles in 15:15, that’s not too bad. At that pace I would be pretty close to 30 minutes for a full 5K. I wasn’t winded and I was feeling good, but I wanted to have something left to Flatten the Hill.

    From the Start Line, I took a nice easy pace and I managed to do 4:32. Not the 8:10 I did on Thurs. but it was longer than I thought I would do.

    Sometimes you can just surprise yourself.
    Plank: 1:31

    • Gib

      Good day Phil!

      Congrats on your continued success! I use a fitness tracking app called “Endomondo” that automatically tracks your pace, time, distance etc. for runs outside. Anyways, keep up the great work!

  39. Phil

    Flattening Hills

    I don’t run on a track or on a treadmill, I run in a park. I like being outside and a change of terrain. In Prospect Park, I can’t run a 1/2 mile without having a hill to get over. I can’t run my best time for a 5K without being able to take the steepest part of that route in stride.

    The steepest hill in the Prospect Park is from the 5K Start line to the top of the hill finishing at the Grand Army Plaza cutoff. It’s about 1/2 a mile and it’s all uphill. Almost everybody; runners, joggers, walkers, bikers all struggle with this section.

    This section is on the other side of the park from where I normally start. I’m usually worn out by the time I get there and I’ve only made half-hearted attempts to jog it.

    Today, I started on my first attempt to Flatten Out This Hill.
    I didn’t jog there, I just walked to the start line. I started jogging slow, just to make sure I finished the 1/2 mile and to set a Base time.

    My time today was 8:10, pretty darn slow for a 1/2 mile, (I can do 1/2 mile in under 5 minutes). I don’t know if I’ll be able to do this 1/2 mile in under 5 minutes, but I know I can improve on 8 minutes.

    After I topped the hill I did keep jogging and it got a lot easier. It’s kind of like swinging a weighted baseball bat right before it’s your turn at bat in a ballgame.

    Total time jogging, 15:27

    I’ll be working on flattening my hills probably one day a week. Next time, I’ll jog the 1/2 mile, walk back and jog it again.

  40. Phil

    I had one thought in mind when I went to the park today… 30 Minutes!!!

    I was feeling real good today, I started off nice and EZ. I kept chanting, “Take… It… E… Z… 30… Min… utes”

    My 5K was pretty close to what I did on June 20th.
    31 minutes Full 5K: 40:20

    Plank: 1 minute

  41. Phil

    Another beautiful sunny Summer day.
    I knew by the first 1 1/2 that it wasn’t going to be a 30-minute day jogging. That’s okay, I jogged a little and walked a little.
    It was my first day that I went shirtless, so I did the 5K route of the park and got almost an hour of Vitamin D.
    If felt great.

  42. Phil

    Absolutely beautiful day in the park, it made me feel invigorated.
    I didn’t do the full 5K route or a full 30 minutes. I did a little over 20 minutes and then stopped to take the Sun.
    Today was really just a Fun Run!

  43. Phil

    Hazy, hot and humid this morning and my left knee felt a little achy.
    I was dripping sweat by the time I got to the park, it was kind of draining. I didn’t feel any need to push it today. I just did two easy laps of the ballfields and called it a day.

    Plank: 1:34

  44. Phil

    Today was my first day jogging since Thursday July 2nd.
    I wanted to take it easy. I jogged 1/4 mile and then walked 1/4 for the whole 5K of the park. All together I probably jogged 1 1/2 miles to 2 miles.

    I did jog most of the steepest uphill part of the route. I still have to “flatten the hills” of the park in order for me to clock my best time for a 5K.

    It felt good jogging today.

  45. Phil

    I went to the park wanting to do at least 30 minutes of the 5K route. I guess I didn’t want it bad enough… I could only do 28 minutes.
    Close, but no cigar.

    I know I have it in me, I’ve done it before.
    My next day to jog is Saturday the 4th of July!
    30 minutes + here I come.

  46. Phil

    I didn’t have it on Sunday, I only jogged 1/4 mile and then walked the 5K.
    Today was much better, even stretching I couldn’t wait to start jogging. I decided to do the ballfields.
    I chanted a new cadence, “Take… It… E… Z… All… Day… Long…”
    I didn’t jog all day long or 30 minutes, but I did 3 + laps of the ballfields 24 1/2 minutes.
    That’s better than Sunday’s 1/4 mile and my old cadence, “I don’t want a teenage queen all I want is an M-16… Sound Off… 1… 2… Sound Off… 3…4…. Sound Off… 1,2,3, 4… 3,4” 8^D

  47. Phil

    I workout almost every day. I walk every day a minimum of 30 minutes usually a lot more. I do my LL 15/15 every other day and I’ll do other resistance training as the spirit moves me. Lately, I’ve been doing the Plank for time. On the days, I don’t do the 15/15 I jog.

    I almost never have breakfast in the morning before I work out and it’s never a problem.

    Today I had a problem, I just had no energy I felt lightheaded. I was going through what Dr. Fuhrman describes as “True Hunger”.
    I probably should have had something to eat. But, I didn’t.

    I went to the park and did my stretches and started jogging, very slow. By 1/4 mile, I had enough. I didn’t feel like going any further so I didn’t. I did walk the whole 5K route and felt fine, but I never felt like jogging anymore today.

    What happened today? Was I just hungry or have I been over-training? I’m not sure. I went home after my walk and had a slice of watermelon and felt renewed. I went on to have a large breakfast; beans, asparagus, mushrooms, salsa and to top it off a poached egg. It was wonderful, I was very hungry.

    What’s my point or hint? Learn to read your body. When you’re hungry…. Eat! But, eat real food. If your body is too tired to get in a good workout, give yourself a break and come back stronger tomorrow.

    • Diana

      You will come back stronger for sure Phil!!
      I just had watermelon and your breakfast sounds wonderful…

      I wonder if you are over training?? it’s good though you are listening to your body, so important and I wish I had listened years ago but I ignored… I do pay attention now and that is why the break from my 15/15, as I am tired with the renos and gardening. I had beans and a whole plate of veggies at 6 last night and banana ice cream at 8 and my husband said “why are you eating again, you just had dinner.” He did not see what I had for dinner and he had potatoes, veggies and sausage which was what he wanted. Well about half an hour later he asked for cake and custard and then finished off with cookies and coffee at 10!! I don’t even talk to him about food anymore because he doesn’t get it and he never will.
      We all have a cross to bear lol.

      Have a wonderful week Phil and take care!!

      • Phil

        Dee, the only real thing different about me and some other folks is, when I have a bad day, meal wise or workout wise, I don’t sweat it. I accept the fact that I’m not perfect (darn close though).
        I eat as clean as I can and push each workout as much as I can. Can that lead to over-training, yeah it can. But, I’m not going to kill myself pushing myself too far past my limits. I try to leave something in the tank for the next time.

        I think you’re in touch with your body, you push it hard, but know your limits. That’s why you’ve made the incredible gains that you have with the 15/15 workout.
        Stay with it and your progress is assured. You can’t however eat for your husband, no more than I can for my wife.

  48. Phil

    Started out jogging today on the 5K path, but I came out a little too fast to last for long.
    I did 1 mile in 10:05, not bad. I wasn’t winded so I decided to see how fast I could do the next 1/4 mile, 2:18. Total time for 1 1/4 mile 12:33.
    I jogged a little bit more, but not much.

    I was hoping the Sun would come out so I could catch some rays. To kill some time I thought I would climb Lookout Hill. I climbed the 105 steps to the top and then walked down. It felt so good I decided to do it again on another set of stairs. Second time up it was 86 steps.
    Third time 105 steps again and finally another set of steps 99 steps.
    After climbing to the top of the hill four times, I needed to sit down for a few minutes.

    I’ve been on a ‘Stairclimber’ machine before, and I know 395 steps is nothing, but climbing Lookout Hill today didn’t feel like nothing. I had a good workout, and I expect I’ll feel it tomorrow.

  49. Phil

    A beautiful morning, I couldn’t wait to get to the park. I felt good so I started jogging a little faster than I normally start. I did the first mile in 10:10 not my best time for a mile, but not bad.
    By 17:05 I was winded, so I stopped. Not the 30 minutes I wanted.

    The good news, my right knee pain from Monday was gone, and I haven’t felt any pain in my left hamstring for weeks. So, all things considered, I feel good.

    Plank: 2:01 thumbs up

  50. Phil

    I woke up this morning and behind my right knee felt stiff. I don’t know why, I did 106 squats yesterday with resistance and no problem.
    I went to the park and did my stretches, it still felt stiff.I decided to see if I could jog it off.
    The first mile was okay, but a little slow at 11:16. After the first mile, I didn’t feel any stiffness. I decided not to overdo it and stopped at 18:41 or about 1 1/2 miles.

    Plank: 1:47

  51. Phil

    I went to the park today to do my 5K. I stopped just 1/2 mile short of the whole route in 31:15. Based on the pace I was running that’s about 6 minutes from jogging the whole way. That would mean my time would be about 37 minutes. My goal is to get that under 30 minutes.

    Walking the last 1/2 mile my time for the whole 5K was 40:27.

    No Plank today, I’m going to give my abs a rest.

  52. Phil

    Ballfields today, as far and as fast as I can.
    I was fine and my wind was good for the first 18 minutes, then the legs started to get heavy.
    At 20 minutes, I started my chant, “All day long”.
    By the 25, minute mark, I was pumping my arms and my chant was in cadence with my paces, “All… Day… Long…”. That soon became, “all….. day….. long….. ” (that’s me dragging ass).
    At 30 minutes, I felt I was good and decided to pump my arms faster and it was, “ALL DAY LONG!” (that’s me going fast, fast being a relative term).
    I finished four laps of the ballfields in 31:06

    On June 12th, “I finished four laps of the ballfields jogging in 33 minutes and 16 seconds.”

    I took off 2 minutes and 10 seconds off four laps fo the ballfields. 8^)

    Plank: 1:27

    • Diana

      You are doing awesome Phil. Making steady progress and working towards your goals. We need goals but it’s ok if we don’t reach them as long as we try our best. I had a goal to train for Run For The Cure 5km and I did it and ran all the way. My next goal was to run in a race with my son and his girlfriend and I did that too. Of course they were already at the finish line to cheer me on and how exciting was that!! I ran the 8km without a problem for my knee and felt terrific that I had reached my goal to run the entire 8km and be a part of an exciting marathon race.

      Now my goal is to eat well and do my workouts to the best of my ability. It makes me feel awesome to know I am doing my best for me!!

      • Phil

        Dee, I believe a goal is a promise or commitment we make to ourselves. Just as important as a promise we make to somebody else. If we can’t keep that promise or do the best we can, how can we ever ask anyone else to trust or believe in us.

        You are doing amazing, by anybodies standards. You should feel awesome, because you are.

  53. Phil

    Now that I can jog for more than 30 minutes it’s time to start working on my speed.
    Today my goal was to just jog a mile in the best time I could.

    1 mile 9:41
    That’s not too bad. I was winded and I just walked back I didn’t even try to jog anymore.
    I do want to get my average time for 3.1 miles to under 9 minutes per mile, but this isn’t bad.

    Plank for time: 1:05 one minute five seconds.

  54. Phil

    Beautiful Sunday morning to do my 5K route.
    I started real slow, 3 minute 1/4 miles, 12 minute first mile. Two miles in 24 minutes, but I haven’t hit the wall yet. By 27 minutes it was all uphill. My wind was good, my legs were getting heavy, but not as bad as Friday.

    Hint: When your legs get tired pump your arms harder, kind of like a sprinter.

    My longest jog to date 35:35, I’m going to guess about 2 1/2 miles. My time for the whole 5K wasn’t my best 44:47. I need to take 15 minutes off that time.
    That only means one thing I’ve got to work harder on my conditioning. When jogging for 30 minutes becomes a habit I can work on the speed.

  55. Phil

    It’s going to get Hot today, maybe near 90º so I went out early for my jog. I decided to do the ballfields and I wanted to do more than 30 minutes.
    First two laps I was feeling good, my wind was good and my legs felt fine. At lap #3, my wind was still good, but my legs are getting heavy. I kept going just repeating to myself, “All day long!”
    Half way through lap #3 I was dragging, pigeons were passing me walking. But, I was still picking them up and laying them down, (my feet not the pigeons).

    I finished four laps of the ballfields jogging in 33 minutes and 16 seconds. My longest jog of the year. I felt great. I thought I would find me a nice open field and catch some Sun, and get some Vitamin D. After 20 minutes I got bored and started walking. I got to Lookout Hill and climbed 105 steps to the top.

    I was still feeling good and didn’t want to go home yet, so I walked my 5K route. By the time I was done with that I was good for the day and went home. All together I probably did 6 1/2 to 7 miles before breakfast.

    I had a real good morning.

    Day 12 ETL

    • Diana

      Happy TGIF Phil and not bad for an old man!!
      J/K of course, you know I admire you and am very jealous because I can’t run anymore. I was one of the long and slow types that could keep going for a long long time. Not really necessary is it!!
      For me now it’s not about how long but being more effective in the time I spend with my exercises, like the 15/15 workout!!
      Well the excavator is here and breaking up the old cement in order to excavate for the new part of the house. Heading out later to get Kath for the weekend and looking forward to her visit as always.

      Take care Phil and enjoy your day!!

      • Phil

        Hey, Dee, I was never actually a blur myself. I just kind of plod along.
        I’m a little afraid to do sprints, what with the hamstring, but now that I can jog 30 minutes it’s time to start working on the speed.

        Step #1 do four laps of the ballfields in under 30 minutes. Then start working on getting the time down for the 5K.

        Have a wonderful weekend with Kath, all the best.

  56. Phil

    I decided to jog around the ballfields today. I was looking to do 30 minutes, but I wasn’t going to force it.
    First lap I was just warming up. The second lap had some tough moments. The start of lap #3 I was starting to feel pretty good. I finished lap three and started to fade, the legs were getting heavy. I was almost half way around for lap #4 when I just gave out.
    I thought I was close to 30 minutes, but when I stopped and looked it was only 27:16.

    I’ve got a nice sweat going, I had a good run for a Wed.

  57. Diana

    Hmmmm something special for moi???? Now I am interested lol and I look forward to Kathy posting here. Frozen peach ice cream sounds wonderful but I do love the banana and have it about 4 or 5 times a week.
    I felt tired today so missed my 15/15 but will get back to it tomorrow. This heat and outside work is taking a toll on me. Must be my age catching up with me!!

    • Phil

      Dee, it sounds like you had a busy and a warm day today.
      I’m sure you’ll get it in tomorrow… early before it gets too warm.
      “Age catching up…”
      We’re turning back time.

  58. Phil

    I DID IT! thumbs up
    30:31 Jogging,
    the first time this year.

    I knew it was within reach. I started off slow, my time for the first 1/4, 1/2 and mile were slow. Marathoners hit a “The Wall” at about 20 miles. I hit a wall at about 20 minutes.

    20 minutes was hard, at 23 minutes it would have been easy to say, “Maybe next time.” But, I didn’t, I just kept saying to myself, “All Day Long!” and kept picking them up and laying them down.

    30 minutes is now my new standard. I don’t want to jog longer than 30 minutes I want to start jogging and then running faster during that 30 minutes.

    My time for the whole 5K was 43:00.
    I’ve got to get that time under 30 minutes.

    Best of all, it’s one month ago tomorrow that I pulled my hamstring, I had no pain.

    • Diana

      Yeahhhhhhhh Boooooyahhhhhh !!
      Oh and yipppeeee skippyyyyy

      Great job Phil and I had a feeling today would be the day and I bet you did too…. Well not a first maybe lol by the sounds of things but you have to be determined and strong and you are!!
      Now you can work on slowly building your speed for the 5K

      Have a peachy day and ohhhhh Kathy has lost
      9.9 pounds so far!! I am so proud of her

      • Phil

        Thanks, Dee, it felt really good to get past that 30-minute mark. I know that hamstring pull cost me a couple of weeks, but it’s feeling fine now.
        I’ve said for a long time that once you can jog 30 minutes than anything is possible.

        I am so darn proud of Kathy. I predicted before she started that she would lose 7 to 10 pounds her first week and that would motivate her to keep going. I don’t think there is any going back for her. She has started walking 30 minutes a day, next the LL 15/15. You will be her inspiration with that.

        Next I want to get her posting on here. Then I think she’ll have something special for you.

        Hey speaking of, “Have a peachy day!” did you see where Kathy made ice cream out of frozen peaches? How cool is that?

  59. Phil

    I thought that today could be the day to jog longer than 30 minutes. My spirit was willing, but the flesh was weak. I didn’t do the ballfields today, I did the 5K path.
    I was doing fine, I had passed the 2 mile mark, passed 23 minutes… when ahead of me was the steepest uphill part of the park. I didn’t think I could go much further so I took an easier path. I took a left on the Center Drive and managed to do 26:15. Not 30 minutes, but a little further.

    30 minutes is in reach… I can feel it.

  60. Diana

    You are doing awesome Phil. That cheat weekend sure pulled you down but you are recovering nicely I see. Energy is back and you are strong!!
    30 minutes is close at hand and I really want to see you give that much younger guy a run for his money Phil!! I have no doubt you will succeed

    • Phil

      Dee, I will tell you this, I’m not going to WY. unless I can beat the best time of my friend. The funny thing is he’s pulling for me as well. Besides what pride can he take in beating somebody old enough to be his father.
      It’s one of those things that I can’t lose.
      Just like eating healthy and exercising daily.

  61. Phil

    Day #3 New Cycle of ETL

    I got my energy back and I had one of my best days jogging.
    Three laps of the ballfields jogging all the way 23:48 (I think my longest jog for the year).
    As I was jogging I was thinking, “Keep a nice slow pace… All Day Long… All Day Long… “

    I don’t really want to jog all day long just for 30 minutes… I’m getting close.

  62. Phil

    After a Cheat Weekend, I woke up to a rainy and chilly June 1st. I went to the park to jog the ballfields, but even warming up I felt out of it, lethargic. When I started jogging I had no pep in my step. I didn’t jog for long. I mostly just walked around the ballfields twice. I didn’t even break a sweat.

    I’m going to write it off as a bad day and attribute it to too much Wheat over the weekend. I’m back strict on Eat To Live today, and I look forward to getting my energy back.

  63. Phil

    Today was my 5K day, I have been out for a jog every day this week except one. It wasn’t my best day today. My first jog was only 1 1/4 mile and my time wasn’t great.

    My wife and I had a Cheat Meal last night Pizza. I remember when marathon racers used to Carb Load the night before the NYC Marathon. At the time, it made sense to me, although I had never done or wanted to run a marathon.

    I carb loaded on pizza and beer last night, it didn’t help at all with the short distance I ran today.

  64. Phil

    I did not jog yesterday, I did walk, but didn’t jog.

    First jog was two laps of the ballfields plus another 1/3 of the course, in 18:50. Pretty close to 20 minutes, but I didn’t have any more left, legs were getting heavy. Then I walked and jogged three laps around the fields. My best guess is once around is 3/4 mile, so three times would be about 2 to 2 1/2 miles. I did that today in 26:44.

    The best news, no pain.

  65. Phil

    I did a 5K on Sunday and Monday, I thought about doing another 5K today, but decided that might be overdoing it.
    Instead, I decided to do the ballfields. First jog was about a mile 10:30, then I walked and jogged three laps around the fields. My best guess is once around is 3/4 mile, so three times would be about 2 to 2 1/2 miles. I did that in 28:12. I wasn’t going for speed I was going for getting the blood moving.

    The best news, no pain.

  66. Phil

    Yesterday was my 5K day, and aside from an early twinge of pain in my hamstring I had a great session.

    Today was my LL 15/15 workout day and I did that workout. It was such a beautiful day I decided to go back to the park and do another 5K.

    Good news, not even a twinge of pain. The bad news I didn’t have anything left in the tank to jog any more than 3/4 of a mile.

    I feel good and I’m glad I went.

    I hope everyone is having a great Memorial Day.

  67. Phil

    I wanted to preface this post with the information that I don’t just break into jogging or running without some preparation. It’s about 1/4 mile from my house to the where I start jogging.
    I do stretch in the morning as soon as I wake up. I stretch my whole body again before I jog. It was the same routine today.

    My plan was to jog as much as I could of a 5K. Within the first three paces, my legs felt heavy and then there was a twinge in my left hamstring… again.

    Decision time, I could stop and try to walk it off or I could try to jog it off. I decided to put on my big boy pants and work through it. Of course, if it got worst I would be forced to stop.

    I was aware of it for the first 1/2 mile, but it wasn’t getting any worst. I kept going, my legs started to feel less heavy. My wind was good, I was feeling good I kept jogging. Not fast, but I was jogging.

    I past the 1-mile mark, 1 1/4, 1 1/2 and the hamstring was feeling okay. At the 1 3/4 mark I looked at my watch, I had jogged for more than 20 minutes. I decided that was far enough for the day.

    I’m pretty sure that was my longest jog since I pulled my hamstring. More important if I could maintain this pace for 40 minutes that would be the whole route. Next would be to get it done in under 30 minutes.

    I don’t know if I’m done doing sprints for the year, I hope not, but my hamstring will decide that for me.

    All in all, what didn’t start out great ended well.

  68. Diana

    Hi Phil

    Hope your hamstring is not giving you problems again. At least you stopped and stayed smart about it instead of continuing to jog.

    Have a great Memorial Day Weekend Phil!!

  69. Phil

    I stopped by the chinning bar in the park to do some assisted pull-ups.
    I did my stretches before I started jogging around the ballfields, I was feeling good. I had just started the second lap around the ballfields and I felt a twinge of pain in my left hamstring.
    Not a stabbing pain, but it got my attention and I stopped jogging. I started to walk it off.
    Walking past the chinning bar I was feeling okay so I stopped and did another set of assisted pull-ups.
    I walked home, it feels okay. I am going to ice it just as a precaution.

  70. Phil

    I did two laps of the ballfields (about 1 1/2 miles) jogged mostly the whole way, but did walk when I needed.
    Hamstring felt good, legs seemed a little less heavy. I would say I’m about 85% back from the hamstring pull.

    I did use the chinning bar for some assisted Pull-ups. I think I’m still too heavy to do negatives or an unassisted pull-up or chin, but I am making progress… slowly.

    I’m up to 140 lbs for Rows (43 reps) with the Lifeline TNT cables. When the resistance of the cables matches my weight, then pull-ups and chins are within reach.

  71. Phil

    On Friday May 15th after doing my LL 15/15 I did go to the park and do a couple of laps of the ballfields. Real slow and it felt real good.

    Today Sunday May 17th I did my LL 15/15 and then went to the park to do the whole park 5K.
    Not, my best time, but again No Pain!

    I walk every day, but I’m considering starting to jog every day. I’ve lost time with my hamstring pull.

  72. Phil

    Hamstring has been feeling good.
    Walking to the park I tried to decide what I felt up to today. I decided to jog the ballfields (about 3/4 mile).
    I stretched first and then started jogging slowly. There was no pain, but the feet felt heavy. I wasn’t jogging very fluid, certainly not like how I felt before I pulled my hamstring. But, once again No Pain.

    I did some more stretching, and some bench dips and table pushups, and stretched out my lats on the chinning bar. I wasn’t ready to go home yet, so I jogged another lap around the ballfields. Once again not fluid, but no pain. Altogether about 1 1/2 miles, I’m going to call that a good workout.

    I jogged passed the path where I was doing my sprints. I don’t know when I’ll be ready to sprint again.

  73. Phil

    Today, I waited for the wife to leave for work, so I didn’t have to promise I wouldn’t jog or run.

    I just took an easy jog around the Prospect Park Ballfields. I’m not sure of the exact distance, but I would guess to be 3/4 of a mile.

    I did stretch before, and the hamstring felt good. As I started jogging I felt it in my hamstring, not pain, but I was very aware of it. When I stopped to walk it felt perfect.

    I’m going to baby it for a while so as not to reinjure it. I’d say I’m about 75% healed.

  74. Gib

    Hey Phil!

    Great article! My wife has recently gotten into running and is wanting to get into some 5ks and hoping to eventually do a half marathon! I’ve shared this with her to help her with her goals which she appreciates! Take care!


    PS. Central Park = Bucket List…. Well New York in general….

    • Phil

      Hey Gib, thanks for stopping by, if I can be of any help to your wife all she needs to do is ask.
      The same goes for the both of you if you ever make it to NYC.
      All the best.

    • Diana

      Hey Gib,
      Awesome to see you over this way!! Hmmm a Sask boy and girl in NYC!! Is New York ready for that lol. It’s great Crystal is wanting to do some running. I wish I still could, sniff sniff…my claim to fame was an 8 km with my son in Vancouver a few years ago. My medal is hanging where I can see it every day lol. There is a lot of great food after the marathon so I laid on the grass and told my son to fetch me lots of food!!
      I really think Phil has some great tried and true training methods, so glad Crystal is checking it out.

  75. Phil

    Okay on May 8th I pulled a hamstring, I was able to do a partial workout LL 15/15 yesterday without pain.
    I was ready to go to the park today and my wife made me promise not to run today. I agreed, and she was probably right… what am I saying we’ve been married 40 years and she has never been wrong. 8^/

    So, I walked the inside road of the park. I did feel a couple of twinges in my left hamstring during the first mile, but not after the second mile. Time for the whole park one hour.

    I was hoping to jog 30 minutes today, but that’s going to have to wait.

    At least I’m not in pain.

  76. Phil

    Okay Running Tip for the Day:
    I was hoping I wouldn’t have to write this, but “I’ve pulled my left hamstring”.
    I felt it the last time I did sprints and today I felt like I got shot with an arrow.

    I jogged 1/4 mile slowly to where I do my sprints. I stretched, ran in place getting my knees up, and was feeling good.
    I started doing 25-yard sprints and it was feeling more fluid than the last time, it felt good. 4 X 25-yard.
    Next 4 X 50-yards, everything is feeling good. Arms are pumping, I’m relaxed and running past the finish line.

    My first 100-yard sprint, almost there and Bam! Shot through the back of my leg.

    Nothing will get you attention faster than a stabbing pain.

    I rested a few minutes and then walked home. I’m hurt, but not crippled. I climb the stairs to my apartment and I know I need some help.

    MY TIP; Aspirin, and an Ice Pack. After 20 minutes, I tried stretching it, it’s feeling better, but nowhere near 100%. I need to get a Compression band.

    The nearest drug store didn’t have what I wanted, the one three avenues away did. What I bought was a Theraband 5 foot Resistance Band for $7.99.


    I’ve got it wrapped tightly around my thigh now and it helps a lot. The best part when I don’t need it for my thigh I can use it to workout.

    I hope you find this helpful, but my Tip Of The Day is Don’t Pull A Hamstring!

    • Phil

      Although the Thermaband felt fine and stayed in place when not moving, when I got up or tried to do squats it tended to bunch up.

      I decided to go out and buy a Sport Aid, Neoprene Thigh/Hamstring Support. It feels much more substantial and comfortable when moving.

      Sport Aid

  77. Diana

    We can be amazing if we choose to be can’t we Phil. Look how far you have come my friend!!
    It’s EZ lol.
    You have duplicated your last 2 posts Phil..
    I can remember when I used to hang upside down like that lol….I am not going to post the year but wouldn’t it be fun to do that again???

    We all can do something, anything, to move our bodies in some way!!

  78. Phil

    It was kind of rainy this morning, I just took an easy jog around the Prospect Park Ballfields. I’m not sure of the exact distance, but guessing from my pace and the time of 7:34 I would be 3/4 of a mile.

    I can remember a time back in 2012 when I couldn’t jog all of the way around the ballfields, no matter how slow I went.

    It’s funny, but what once seemed impossible is now EZ.

    Chinning bar Prospect Park, Brooklyn

    I did visit the little workout area by the kid’s playground. I want to start using that chinning bar for some Negatives and Assisted pullups and chins. I’m way too heavy to really do many, but I’m getting closer every day.

    BTW, that’s not me in the photo. I only hang upside down from a chandelier when I’m very drunk at parties.

  79. Phil

    Monday May 4th, my first day blogging on this thread with my Jogging/Running Progress.

    Yesterday was a beautiful day to be in the park. I didn’t do any jogging, but I was out walking for about 2 hours, and I climbed the steps of Lookout Hill (you can see it in the video above).

    Walking to the park today I decided to just run 1/4 miles for time.

    On April 17th my 7th Day Jogging
    I timed my walk for 1/4 mile at my normal walking pace at 4:27

    Today I jogged to my starting mark at 1 1/4
    I timed myself for 1/4-mile runs.
    1. then 2:35 – today 2:06 rested about 4 minutes
    2. then 2:26 – today 1:59 Under 2 minutes
    3. then 2:08 – today 1:55
    4. then 2:20 – today I couldn’t finish the 1/4

    To hit my goal, I’m going to have to do 2 minute 1/4 miles, 8 minute Miles, to do an under 30 minute 5K.

  80. Diana

    Wow Phil, a very impressive article. It gives me an idea too of where you are training and what an awesome video. Prospect Park is beautiful and truly has something for everyone. What a great place to lose yourself in your thoughts and enjoy nature in every form. I loved the horses too lol…

    The nuts and bolts of the article is so very complete and anyone could mirror your formula for jog/run to achieve fitness, or train for a specific race….Your training regimen I think is very smart, start out slowly and the endurance and speed will follow.


    • Phil

      Thanks for looking Dee, I know that you’re not going to be doing any jogging or running. But, I was hoping that I could hold the attention of somebody that wasn’t going to jog or run.
      I also wanted to dispel some myths about Brooklyn and Prospect Park, that they were ugly, dirty and dangerous. I’m glad you can see that it’s beautiful and diverse.

      I really just want to get somebody that’s not exercising to stop making excuses, “I’m too old…” “I’m too fat…” “I don’t have the time…” “I don’t have the money…” “Blah, blah, blah!” and just Do Something!

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