February 4th, Monday

The next time you are out there training, think about your mitochondria sucking up that oxygen and powering your body.  They are your friends…diligently providing the matrix a portion of the enzymes responsible for the chemical reactions which power your muscles.  It would also be a good idea to think about how to efficiently get more of them when trying to build your aerobic engine as big as it can be.  Generally, you have to go hard to make them grow! The bigger the engine, the faster one can go!  Train hard, rest hard, train hard again, and have fun along the way.

“Mitochondria: The Aerobic Engines”

 Kirk Willett (Source:biketechreview.com)

After reading more about the process of building muscle power by creating more and more powerful mitochondria,  I chose to do a quicker workout today.  With my legs feeling a little more lively after a bike day, I ran 10 strides at from 6:40 to 8:20  after a steady 15 minute warm-up. finished with a 15 minute jog and walk to cool down.  My legs felt good and quick.  The totals were 3 miles in 39 minutes.  It was fun!  

Steady stats….

February 2nd and 3rd

*My basic philosophy can be summed up by an expression we use in Norwegian: hurry slowly, Get there, but be patient.”        Grete Waitz

As the cool, cloudy, windy, St. Augustine winter continues,  I have been able to escalate the quality and consistency of my training.   55* and overcast is not beach bathing weather, but a pretty  sound running environment.

Saturday;  45 minutes on windy beach without Garmin- about 3.3 miles with frequent pickups of 50 to 100 strides. Legs are good.

Sunday;  1 hour of biking on beach (6.9 miles) with a few running strides at the 4 mile mark    No leg issues.

Steady stats.