November 27,  Wednesday

https://connect.garmin.com/modern/activity/4290627396#.Xd8oOnRKqMQ.gmail

6 miles in 1:10.39

13:55,   12:50,   11:56,    11:06,    10:34,    10:28

Final 5 miles in 56:44

Final 3 miles in 32:08

The pLan for today called for slow running with  no expectations far mileage or time.  Speed segments yesterday left my legs a bit heavy today. The weather was chilly and overcast but not uncomfortable. Long story short, I wound up running until I had completed 6 miles. Things improved as I went alone and each mile was faster than the last with the final two miles falling in the 10:30 range. Today’s 6 miles was 7 minutes faster than the same route covered two weeks ago.  That seems like a good sign.

All stats are steady and in the positive range.

November 26,  Tuesday

Sometimes!

Up early today with lots of driving from Jackson to Forked River to Hoboken to Newark Airport and back to Jackson by 4 o clock.

Hustled out to the cinders as the sun ducked behind of the trees to the west.

It took a mile of running in the damp afternoon air to shake off the road stiffness. Realizing that time was short, ( The back side of the cinder track gets pretty dark and a little scary when the sun has finally says, “Good night.”)  I opted for some 200 speed segments.  It turned into some pretty solid work. In the end I had run 11 x 200m intervals in descending time over 2.12 miles.  The first five were between 8 and 9 minute mile pace. Then I began running only on the lighted side of the track minus a few layers of sweats.  For the final six I took shorter. recovery and picked up the pace. The next four clocked in 7 to 8 minute pace per mile. The final two in the pitch black were under 7 minute pace!  I’m not sure if I was more worried about running into something or just running away from something.   My legs felt strong throughout after my 2-day layoff.  I am not too thrilled about these two day layoffs,  but I always get a good workout on the third day. And I have remained injury-free.

Stats are steady and in good range.

November 23 and 24, Saturday and Sunday

Got in the pool on Saturday for 35 minutes of running and swimming, mostly running. Feeling pretty tired as I write this on Sunday evening. Took today as a rest day.

November 22, Friday

Today was another bitter day outside.  So, I opted for indoor work at the clubhouse.  Total tredmill… 6 miles as follows;

1- walk.

2- jog at 15:00 pace.  ( +10 minutes of light weights)

3 – 10 minutes

4 – 10 minutes

5 & 6 –  20 minutes

Steady stats

November 18, Monday

” Is it raining?  That doesn’t matter.  Am I tired?  That doesn’t matter either. Then willpower will be no problem.”    …….     EMIL ZATOPEK

Three days have passed since my 6 mile run on Thursday.  So I was anxious and happy to get to the cinder track today despite the wet, raw weather.  As usual after a few days of rest, my legs had some life.  The preliminary goal was to accomplish 5 miles.  Carrying multiple layers of sweats, I shlogged a 13:30 mile.  Then I began running 200m speed segments with a 200m slow recovery.  My legs became more happy with each 200m speed segment. My Garmin tells me I was averaging between 7 and 8 minute mile pace during these speed segments.  The rain intensified with each lap. By the end of mile four, I had discarded a few layers  and done 10 speed segments. Encouraged by the feeling in my legs, I decided to try for a longer segment of 1 mile to conclude the workout at a more rapid pace. I was very happy to accomplish that one mile at a breezing 8:42 with still something left in the tank. I looked like a wet blanket , but felt like s runner.

Final four miles were accomplished in 42:17.  A SOLID DAY’S WORK!

STATS- Excellent!

Sleep = 8/9 hours

Diet = 9

Weight  = 150 lbs

Heart rate = 54 BPM

Foot  indexes in a.m. are all in the the 1/2 range. No leg issues… Sinuses still annoying.

De-emphasis on stretching noted, still a part of routine. Active stretching added.

Getting better at body weights.

November 14,  Thursday

Surprisingly, I ran 6 miles today very slowly, 77 minutes.  Started out with no goal in mind and hoping to cover three to four miles maybe.  Legs were achy and a bit heavy for the first mile and a half. I kept extending the run as my legs felt better.  Got back past my home at four and a half. Challenged myself to go for 5. I took a route that got me back around five and a half.   So I challenged myself one more time and went to 6.  Each mile got a little faster. Started around 14 minutes and ended up around 10:30. Don’t quite know what to make of the whole situation. But it was the first six mile in many months: so I guess that’s positive.

More driving to Hoboken and puppy sitting makes getting in runs a little tougher. But I do get in some speed work chasing Gracie.

Steady stats.

Thursday, a.m.,  November 14

Sunday and Tuesday were days working at the FSML clubhouse in the exercise room and the pool.  Sunday was weights and aerobic machines for 1 hour.   Tuesday was 1 hour in the pool running and swimming.  Yesterday was sporadic running with the dog, Gracie.  Time for a road run today.!

Good stats.

November 7, Thursday

It was another cool, cloudy, breezy afternoon at the cinder track.   Since yesterday was a  a recovery day and my legs felt ok, decided to try to run a few sub 8:00 pace repeats. During my extended warm up I considered which distance I should try for my repeats. Then a brainstorm struck and I decided that I would just begin running at 8:00 pace and see how far I could go. This seemed a little daunting, but I decided to “do something that frightened me” a little.  The short story is that I pushed past 8 x 200m at under 1:00 each and finised  a mile in 7:53.  The time energized me to continue the workout. During a recovery one mile I managed to run two 400m pickups, the first at a very quick 7:20 pace and the second at a more tempered 9:20 pace.  I was pretty impressed.  The whole workout covered about 4 miles of continuing motion for about 62 minutes.

Stats-

Weight  = 150lb

Diet = 8/9

Foot indexes steady around 2

HR = 54 bpm

Body weights and stretching need more attention.

November 5,Tuesday

Today was overcast, breezy and cool at the Jackson Liberty track.  One day out from my 10 mile weekend, I approached this workout very deliberately. I started slowly with leg drills: then ran 1200m with 6 x 100m at increasing intensity.  I dropped my sweats and decided to try some 400m repeats at tempo speed to see how my body would react.  I didn’t have my watch so I ran 400’s on received effort.  As the body became warmer and looser I gradually increased the pace.  It turned out that I was able to complete eight feeling pretty well drained. Jogged another half mile with sweats on before heading home.  Liked this track work!

Solid stats.

But first this for all high school runners;

Quote from Des Linden after finishing sixth as first American woman in New York City Marathon today.

“Mission accomplished. I died….. but also I didn’t actually die and that’s valuable.”

October 30th, Thursday –

48 minutes on the cinders with four times 800m in the middle. I sent out to run comfortable 800 repeats 10:00 per mile pace. It turned out my legs felt pretty good and I ran the four 800m repeats at under 9:00 pace.  4:15,  4:28,  4:20  &  4:27

October 31, Friday  –    REST DAY. HEAVY LEGS

November 1, Saturday

Easy 5 miles at Manasquan Reservoir during cross-country practice. I expected my legs to still be a little sore from Thursday’s workout as I began a slow run around the reservoir. I anticipated maybe a mile and a half out and back. But egs seemed better than expected and I finally hit the point of no return, and so I finished all 5 miles around the reservoir.  A positive run!

November 2, Sunday –  Another surprising 5 miles

Got out late on this chilly afternoon with not much expectation for a strong workout. I managed the first two miles basically as a warm up with heavy sweats and alternating between jogging, some pickups and walking.  After two miles  I decided to get Brave and discarded my sweats on the side of the road to run the final 3 miles around my home loop with some stronger effort.  My body responded with more energy each time I pushed the pace. So the final three miles were covered in just under 32:00. The declining mile times were 11:18, 10:35 and 9:52.   I’m beginning to feel much more positive about my fitness. I can’t recall covering 10 miles in 2 days in quite a long time.  How my body responds in the next 2 days should tell me a lot. But anyway I look at it, the last two weeks have been encouraging.:-)

And fortunately all statistical measures have been very strong and very steady, the complaints.