June 1, Saturday

Too tired to look up a quote. LOL.

     But I do remember Frank Shorter, when asked what one thing would he change about his training throughout his career, saying , “I would do my easy days easier.”

My legs did mot feel sore this morning, which was a bit surprising because I covered  10 miles on the previous two days.   So, when I got to the cinder track this evening, I thought it might be a good day to run some quality 660’s.  I quickly realized that my legs were not going to cooperate as I warmed up.  I continued to do a few more progressive accelerations. I chose to try the 660’s eventually.  I set a modest goal of 3 minutes per effort.  I ran progressive times; 3:10,  3:00,  2.51.  Was hoping for 4, but felt quite exhausted after 3. So,I quit.  I felt like I didn’t do enough. So, I measured off and planned to run a few x 100m.  Did one in 23.5 and got scared and quit again.  Strange day!  Maybe better than nothing…..

Steady stats.

May 30, Friday

MMF in play

Ran a comfortable 4miles today on the cinders. It took 47 :-)minutes after a 14 minute warm up mile. I used the MMF approach, but at a less intense level . Keeping my heart rate elevated for 60 minutes was the goal. As I went on, I instinctively increased the distance of the faster segments.  I think it was good work for a recovery day.  For myself and for any reader who is interested, I’m going to restate the benefits of the plan that I am calling My Modified Fartlek (MMF). The plan is to modify long recovery runs by alternating equal segments of walking and running at a more accelerated pace then normal.                                    Benefits I perceive are ;

1- Markedly reduced foot strikes for overall run…..  I was reminded recently that the body has to absorb an impact of three times body weight with each foot strike in a normal running stride.  That impact is eliminated when walking.

2- More strides at a quicker stride-per-minute rate……. I am less and less convinced of the effectiveness of slow running or jogging.

3- Elevated heart rate can be sustained throughout by speed walking segments.

Stats-

Weight = steady at #148. 🙂

Sleep = 9 hours 🙂

Morning foot indexes a strong 🙂

A.m. heart rate equals 54 beats per minute. 🙂

Diet remains very positive.  🙂

Daily stretching is getting more consistent. 🙂

Working on I altitude simulation exercises.  🙂