January 7, Tuesday

“Everyone is an athlete. The only difference is that some of us are in training and some are not.”      George Sheehan

It was quite cold on the cinder track today. So, I kept all my layers on for the entire five miles.  The link below provides all the data recorded on my Garmin.  Once again I started slowly and added a few pick-ups to get a good warm-up.   I had no distance goal today, but hoped I could keep moving for a full 60 minutes.  Legs seemed fresh after a two-day layoff since my 400-meter workout.   I decided to try a few accelerated 800m in the middle of the run. The two 800m times were 4:40 and 4:33.  OK…

Felt used up at around 4 mile mark but pushed on to a final mile in about 11:00.   Tired tonight.

After sweating under multiple layers for 5 miles, my post-workout weight was a new low of 148.0 pounds!

https://connect.garmin.com/modern/activity/4411941055

Good stats.

January 4, Saturday

“The more I train,  the more I realize I have more speed in me.”     LEROY BURRELL

It was a remarkably gentle, mid-winter,  training  day on a cinder track that  felt like a soft sponge. ( It had just rained for 24 hours.)  So, running  400m repeats seemed like the only option.   LoL

Here’s how it went. I warmed up for a mile and a half stopping occasionally to stretch. I set out with the goal of running the 400m  at 8 minute pace for as long as my body would hold up. The recovery was equal time, 2 minutes. Remarkably, I stayed under the  2-minute mark and completed 9 x 400m!   I did not experience aerobic or leg muscle distress at any time throughout the workout.  And, as I am writing this post 24 hours later, my legs are only slightly sore.  All good stuff…..

1:53,    1:59,    1:54,    1:45,    2:03,    1:51,    1:57,    2:00,    1:45!

Stats- Steady and positive

January 2, Thursday

” Cross country can be a cure for adolescence.”           Coach John O’Malley

This morning I met my nephew-in-law, Kevin, for a sunny 3.47 miles on the cinder track.  It was a treat to have company.  Although the temperature was colder than yesterday, it was sunny and clear. So, it didn’t seem as raw or bitter as yesterday.  I was still pretty layered up and my legs heavy after yesterday’s 4 1/2 Mile workout. Kevin and I did a few 100-meter speed segments along the way,  but I was definitely ready to stop at  about 40 minutes.

January 1st, Wednesday

Even though I was bundled up pretty well today, the first mile seemed very cold. (My mind is already in St. Augustine.)  Eventually I  was loose and watm and begin running some pickups. I was very happy to have accomplished 4 miles in about 48 minutes with 12 speed segments along the way. The segments were alternating 100 and 200 meters, mostly under 8 minutes per mile pace.  I actually felt quite  exhilarated in  the end and only stopped out of an abundance of caution. Not a bad day….