April 28, Sunday

5 miles in 55.24 may be a personal best in Jackson.  I am becoming more confident with each one hour run that I complete.  My body is tolerating these runs quite well.

Stats are steady.

April 29,  Monday,

I began today’s workout on the cinders with limited expectations because I had run a quick 5 miles yesterday. I expected my legs to be heavy and take a long time to get loose and comfortable. This turned out to be untrue as I felt comfortable during my first  half mile warm-up jog.  Encouraged, I proceeded to do 8 x 20 second pick-ups at gradually increasing speed. I set as a goal to run some 440’s at under 2:00.  (8:00 mile pace)  I have to think statute measurement rather than metric because that is how the cinder track is set up.   I included in my thought process the possibility of continuing on for a full 1/2 mile if at the 440 mark I was on time and feeling comfortable.  I tried to keep in mind the slogan I have set as my training guide, “Do what frightens you.”  Well, I was slightly ahead at the quarter-mile mark,  so I chose to continue to the half mile mark. I finished in 3:58.   I was a little breathless but excited. I decided to approach the second run in the same frame of mind. Once again I was under and continued, finishing in 3:57.   I began the third interval a bit frightened and with diminished expectations. Surprisingly, I hit the quarter mark at exactly 2:00, and feeling rather comfortable and  excited, I decided to push the pace in the final quarter and finished the half mile in 3:52.  I had a long debate with myself about whether to try one more interval. Caution prevailed over recklessness.  [April 21, quote applied. Aristotle — ” Courage is the mean between fear and confidence.”  I resolved the debate by concluding that three was enough for my first interval workout in months. I was very encouraged by this workout.

Steady stats.

April  24,  Wednesday

“We are different in essence from other men.” ~~~ Emil Zatopek

Got some good work done this fair afternoon on the cinders.  It was a  total of 4 miles with 10 x 200m SS.  I forgot my watch; I don’t have times..  But each one felt faster and more fluid.  I stopped only out of caution, feeling no physical or aerobic distress.  Positive!

Stats-

Weight = #151

Diet = 9

Sleep = 9 hours

Indexes are good

Heart rate is normal 54bpm

Daily stretching and body weights are ok, not great

April 23, Tuesday

Amid some random, not so quick jogging, running slowly and walking this evening, I decided to try for an 800m run under 4:00.  It seemed to be difficult to get going today; probably because my legs were still  heavy from consecutive 5 mile runs on Saturday and Sunday. It was on the road with a 12 foot incline over 800m.  I ran it in 3:57.  I would not say it was a 100% effort, 80% to 90%.  I think that is ok at this stage of my training.

It was also preceded by a 2-mile walk on the boardwalk about an hour earlier.

Source: Garmin Connect

April 22,  Wednesday

20 minutes in the weight room plus a 30 minute swim……..pretty good work for a rest day.

Quadriceps were sore this morning after 10 miles in 2 days. I take it as a good sign that I did some quality work over the past two days. Other parts of my legs and feet are holding up pretty well. But I think I needed a non-impact day.

Steady stats

April 21, Easter Sunday!

Love this quote!

“Rodger Bannister studied the  four-minute mile the way Jonas Salk studyied polio— with a view to eradicating.”                                                  Jim Murray, Los Angeles Times columnist

Very happy with this 5 miler. It was a duplicate of yesterday’s five miler. Didn’t expect I would recover this quickly. Each mile was quicker than the last and I finished strongly with a 10:33.  I had a little more  courage in the early miles to face the fear and push the pace. The result was 5 miles in 56:50.  I think that is a new PR.

Stats-

Weight = #151

Feet = GOOD

DIET =10

HR is normal

Sleep is good.

Daily stretching and Body Works still need to be improved.

Source: Garmin Connect

April 20, Saturday,

Courage is the mean between fear and confidence.     Aristotle

Tonight I set out to run slowly for 1 hour. I started at a very modest pace and gradually picked up the pace feeling very strong in the last mile. In the end I covered 5 miles in 60 minutes which is a pretty close to a personal record I think. I didn’t have my Garmin because it was not charged So I used an ancient stopwatch tonight.  Legs feel good.  I have become very comfortable with the concept of an hour run these recent days. And I always seem to finish ready to go on!  I am aching to try an 800m time trial.  The only thing causing reluctance is the recent tweeky hamstring muscle.  I will wait another week.

April 17, Thursday

4.41 miles in 49:02 moving time on JLHS track,  with 19 SS  of 100m,  200m,  and 1 x 400m.  In the middle I spiked up and ran 3 x 200m with the wind at my back in :53,  :51,  :49 seconds.  The rest were slightly under 8:00 pace.  Total time was 61 minutes. My body felt better with each lap, and I finished strong and with no leg or foot issues.  .

Stats–

Sleep = 9 hours

Diet = 9

Foot discomfort in the morning equals 2  for first minute or two; none throughout the day and none when running

HR steady

Weight = #152

Daily stretching and body weights below-par and need to be worked on.

Source: Garmin Connect

April 17, Wednesday.

“Not being able to control events, I control myself; and I adapt myself to them, if they do not adapt themselves to me.”                               Michel De Montaign

At Liberty HS track this afternoon the wind was ripping steadily at about 20/25mph. I just kept running, determined to continue for 1 hour no matter what.  So, I managed almost 5 miles in 58 moving minutes. The data below shows that I ran 19 speed segments during that time. Most were of 100 meters, but a few were 200 meters and one 400 meter acceleration. I actually felt better as time went on and had to restrain myself from running too fast because I still fear for my right hamstring. Most segments were at around 8:00 pace with just a few somewhat quicker.

Stats remain constant and in satisfactory range 🙂

Source: Garmin Connect

April 14, Sunday

“All I want to do is drink beer and train like an animal”                                 Rod Dixon

Got some good work in late today; 3.7 miles in 50:00.  Ran a few 100m SS in first miles.  Pushed on last mile as I ran a sustained 9:30 pace after thinking I was only capable of a sluggish finish.  Positive!

Source: Garmin Connect