SPEED-WALK TRAINING

Confidence builder, that’s what this morning’s walk was.  This morning's walk gave me confidence that I’ll be able to speed-walk January's half marathon in Walt Disney World in the allotted time of 3 1/2 hours. 

The only issue in question, my left knee, held up nicely during the 6.5 mile walk. Slight tightness, but no discomfort to speak of! Perhaps last Thursday’s cortisone injection is doing its job. The series of lubricant injections beginning two weeks from now should help even more.

Meanwhile, I’ll do very little walk training. Preserving the knee takes precedence over being in tip-top walking shape.

Walk via Map My Walk

EARLY MORNING ESCORT BIKE RIDE

Leaving our home ½ hour before sunrise, we headed in the general direction of our neighborhood shopping mall for some run/walk/ride miles with smiles. We accomplished all three!

For me, this was an escort ride. For my awesome wife, it was a short-distance marathon training run/walk.

Like I typically do whenever she trains for marathons, I ride alongside her on my road bike with two 24 oz. bottles of fluid. This morning she could choose between plain ice water and orange-flavored Gatorade. Both were nearly empty after her 10km run/walk. I took one small sip of the water.

With a recorded average heart rate of 71 bpm, I doubt that I got too much out of this “workout” other than some fabulous companionship with my super wife. We’re planning on doing the same thing tomorrow morning when a cold front enters our area. We are expecting a low of 70F (21.1C). 

That, my good friends, is life in the sub-tropics.

http://www.mapmyride.com/workout/195548667

PEACOCKS, PARROTS AND RAIN

Only three of us rode today, Rey, Sandy and I. Rey was jokingly pleased to hear that I had cortisone injected into my left knee yesterday. That meant that this morning’s ride would be slower than normal, whatever normal is these days.

After our coffee break at Einstein’s Bagel Shop at mile 12.5, we rode through Markham County Park, east on the concrete bike trail, south on Flamingo Road service road and then on to Tom’s place, where we sat underneath his new Tiki hut chatting.

Shortly after we left Tom’s place, some unexpected rain came down upon our helmeted heads, forcing us to duck underneath one of Flamingo Garden’s pavilions. http://www.flamingogardens.org/Gardens.html While in the garden area, we enjoyed some delicious freshly squeezed orange juice that was grown and squeezed on the premises.

I was somewhat amused watching the colorful Peacocks walk around us while we drank our juice. I was also entertained while listening to the parrots and other tropical birds communicate with one another in bird language. I swear, I believe they were making fun of us three.

Anyway, today’s ride was fun and relaxing, albeit a bit damp for the last seven miles.

http://connect.garmin.com/activity/234938216

http://www.mapmyride.com/workout/195323585

IMPROMPTU WALK

After a few hours of restlessness staying indoors with a TV remote glued to my hand, I strapped on my Garmin 205 and then headed out the door. I had a sudden urge to head to the gym for a token workout.

After slowly walking the .38 of a mile to the hospital’s fitness center, I paid our annual membership dues, made like I was working out on the machines, and then headed back home via the longer route through the hospital’s parking lot. The mild temperature and slight breeze made for a pleasant walk.

Half way home, I notice a relatively new-looking long knit beanie ski cap lying on the sidewalk. It was a NY Giant’s (football team) ski cap. My first thought was cooties, the worse kind, the NY Giant’s kind.

Can you tell that I’m a Miami Dolphin fan??

The ski cap still layeth on the concrete sidewalk, untouched by yours truly.

http://www.mapmywalk.com/workout/195062159

KNEE INJECTION

I just received a pain-free (Not) runner’s cocktail injection in my left knee. On order are the series of lubricant shots for the same knee. Right knee is doing fine, as is the rest of my body.

I am determined to earn that new Donald Duck ½ marathon finisher’s medal this coming January.

NORDIC WALKING

Welcome to my inaugural Nordic Walking workout.

Expecting to walk just a few steps around our condo area, basically out of sight of most humanoids, I surprised myself by walking outside our gated community so that all of South Florida could catch a glimpse of the old man walking along the lake with his new Leki Walking Poles. Well, no one honked their car horn at me, so I guess I didn’t look too stupid – just a little stupid. After all, Nordic walking isn’t exactly widespread in the good ole USA. At least not yet!

I have to say that walking with poles is unlike regular walking, in that you use you your upper body as well as your lower body. I’m sure once I get the form down I’ll feel more comfortable walking with poles versus walking without. My first time out, however, I felt mildly awkward, especially when the poles would bounce up on the uneven sidewalks. And we have plenty of those in my town.

Anyway, I’m well pleased with the pace, seeing as though I barely broke a sweat. Maybe the 100% cloud coverage and steady wind had something to do with that. Ya think?

http://www.mapmywalk.com/workout/194690989

BACK IN THE SADDLE AGAIN

It felt wonderful being in the saddle again after a nine day hiatus from road cycling.

The air temperature started out at 72F and ended up at 84F. We enjoyed the 2 mph southeasterly wind in the beginning as well as the 10 mph wind at the conclusion of the ride. Cloud coverage was around 50%.. Perfect!

The out and back course ended up being 28 miles with a bunch of smiles, even while discussing last night’s presidential debate.

Distance: 28.05 miles

Time: 02:17:22

Max/Average Speed: 20.2/12.3 mph

Max/Average HR: 150/112

Elevation Gain: 119 feet

Calories Burned: 720

http://app.strava.com/activities/25291839