39:39 – 2.8 miles.

12 x :30 accelerations

With final 300 m lift!

It was a tough time getting started after two days off. But I finished pretty strongly. 

Week 4 – day 7 – Tuesday
On the cinders today I ran 90 second intervals with 90 second recovery. I completed 9 cycles. My legs were a little bit sore and heavy from yesterday’s hills. So, I did a extended warm up. The intervals became more fluid as time went on and more demanding as well.

Week 5 —Day 1 — Wednesday
Today was for recovery only. The previous 2 days had been pretty demanding. So, I decided a day off was appropriate.

VO2Max Remains at 38. Interestingly, as I looked back over the history of my training, I realized that my VO2Max at the time I ran world championships in Florida was at the lowest level of the year, 34.!! Those 6 weeks of minimal training that I did as a result of a pulled quadricept muscle had a considerable impact on my conditioning level.

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51:00 of aerobic work with 4 hills at Turkey Swamp Park. 3.4 miles

Week four has been a little bit bumpy.

Day one, Monday, was a very good interval workout of 400s.

Day 2, Tuesday, was a scheduled day off.

Day 3, Wednesday, became a non-running day when I became involved in a landscaping project outside my home. The fact that I have not done a day of yard work in many years did not help the situation. So, by 4 o’clock I was so exhausted I just fell asleep.

Day 4, Friday , was a very productive aerobic day of 4 miles of Age Adjusted Fartlek on the cinder track.

Day 5, Saturday, featured more yard work, and once again, no training. it seems clear that it has to be more manual labor, more time in the weight room or just stay a week old guy who can run straight.

Day 6, Sunday, with the landscaping project completed. I was able to get to the Cinda track for a serious interval day. Early on my legs still had a hangover from bending and lifting, but I ran through it in an extended warm-up. Then I did 6×600m in progressive form. The times were 334, 321, 315, 310, 308, and 306.The recovery was a 200 m walk. The total time was 34:00. It was once again nap time. It has been a tough week on the body.

VO2Max remains at 38.

Six weeks to go.

Early evening on the cinders I started out with very little confidence that I could accomplish a serious interval workout. My legs did not feel very strong, and I was feeling little nicks and pains in different parts of my body. But I decided to do normal routine. I ran 1000m, stretched and did three accelerations. I stripped down and started running 400m intervals with a two minute goal and a five minute takeoff time for each one. The first few were quite uncomfortable, but still came in close to two minutes with less than maximum effort. So, I continued, hoping to get in maybe five or even six. Things became a little more fluid and comfortable. I wound up doing seven, plus one very light one for number eight. I actually shortened the takeoff time to four minutes on the last few because I was recovering more quickly. The first seven were all under 2:10 with one actually coming in at 1:45, somehow. The total time for the whole set of eight was 34:00. It was a pleasant surprise.

Aerobic workout of 3.4 miles of AAF in 47:00. Did a slightly different cycle today. Increased the acceleration segments by 30 seconds to a full minute followed by a minute of walk and jog. No leg issue’s!! Felt good.

Easter Sunday was a joyous day. Robert and Kristen were both here for the weekend. I was delighted to spend the morning doing an interval workout with Kristen on a warm and breezy cinder track. The whole family including Gracie lounged on the patio all afternoon listening to classic rock. Then we had a sumptuous Ukrainian Easter dinner that lasted about 2 1⁄2 hours. We topped the night off watching cheesy romantic comedies. It was just perfect.

The interval workout was 4 x 600m at 3:00 with = rest. (3.0 mile day with up & down)

Yesterday’s AAF was very demanding on my legs. I decided to take a recovery day. I spent the afternoon in the Hot tub/whirlpool and in the pool swimming and running and back in the Hot tub/whirlpool for the lots of stretching and relaxing.

The air had a definite spring like feel today,  great sunshine and blue skies.

My workout consisted of 4.5 miles today on the cinders. Three full miles of Age Modified Fartlek. [Walk :30 – Jog :60 – Accelerate: 30. Repeat]

I felt strong and stopped only to avoid injury. And my Garmin says that my VO2Max is now 38.

Back on the cinders today for some middle distance intervals. This was a repeat of my 1st interval workout 2 weeks ago. That is running as far as I can for 4:00 with 2:00+ break x 4. I ran significantly further for each interval this time around, which is a definite sign of Improvement. I was tempted to run a fifth interval because I felt ok on number 4. But I declined because of an abundance of caution. The total workout was 3.5 miles with warm up and cool down. Positive day!