January 31, Friday
Today it felt like I did a substantial bit of work on the beach. I ran a half mile to the beach and began running a ladder. The ladder consisted of bursts of speed with 1 to 2 minute recovery in between each. The steps in the ladder were 1 minute, 2 minutes, 3 minutes, 4 minutes, 5-minutes, 4 minutes, 3 minutes, 2 minutes and a final 3 minutes. I think that adds up to 27 minutes. With a half-mile jog home the day was a total of 5 miles.
Because the day was dreary with a heavy overcast and a barely perceptible mist, my Garmin watch recorded some crazy numbers. The visibility was only about 100 meters. My perceived effort indicated to me that I was running most of the speed segment’s between 8:30 and 9:30 mile pace. The steady wind made the final segments quite challenging. When I got home my clothes was sopping wet clear through, sweaty from the inside and Misty from the outside. LOL
February 1, Saturday
The St Augustine Lighthouse 5K is in 29 days, Leap Year Day!
As a recovery day, today I rode 5 miles in 35 minutes on the bike.