August 15th, Monday,  10:00p.m.

Determined to perform a track workout today, I headed for the Horse Track at seven in the evening with the temperature still about 82 degrees..  Now, the 800-meter cinder track is exactly half in the shade around that time of night.  So, I decided I would just run on the shaded part, which is 400 meters.  I had three goals tonight. The first was to stay in motion for a full hour and the second was to include some 400 meter repeats in the middle of that effort.  I hoped to complete 6 x 400’s in decreasing time from about 10 minute pace to below 9 minute pace. The third was to complete all of this with no negative effect on my recently injured calf muscle.  I’m very happy to report that I completed the entire workout as planned with my times much faster than I anticipated and no leg issues.  It was not an all out effort.  However, it was definitely the most intense workout since I returned to running in July: and it felt great!

 The heat did not bother me, although I was totally soaked and dripping by the time I finished the one hour.

Here are the 400m times with equal rest;  

2:07,  2:03,  1:58,  1:49,  1:51,  1:45

That means I started at 8:28 pace and ended at 7:00 pace. Much faster than expected, feeling relaxed, fluid and efficient!

Back home to chocolate milk, rolling and Olympic track.   USA’s Murphy bronze in 1:42.9!!!

Stats –

I-Mad – 1

Am HR – 54BPM

Sleep – 8 hours

Weight- 153#

Workout – 1 HR in motion ₩ 6 × 400m as above