July 20 to July 31
https://youtu.be/Fh_dHFmAggY
Another inexplicable posting drought. Let’s just call it the Summertime Blues.
The last 12 days I’ve completed five pretty solid workouts, all on the cinders, along with seven days off. The 27th to the 30th saw four days off in a row. It’s been a long time since I took four days off in a row. But I was feeling a little sore and feeling that a few injuries might have been coming on.. Plus the real feel on all these days exceeded 100*and I managed to talk myself out of a workout each day. There was a lot of beer involved I must admit.
Workouts-
1st on the 21st – 6 a.m. (Yes 6 a.m.) 30 minute warm up with SS. + 33 minutes of MMF (:30 run – :30 walk – :30 jog) 4.6 miles. Good day!
2nd on the 23rd – 6 a.m. (Gotta beat the heat.) 2 mile warm up with SS + 6 x 600m progressive with 200m walk. The goal was to try to run at 3 minutes per 600m effort. Began at 3:15 and progressed to 2:56. 800m cool down for a 5-mile plus day. Positive day!
3rdb on the 25th – Arrived at the track with only about 40 minutes till dark. So, I opted for a very quick speed workout. After a good warm up I ran a series of very fast 200s and 100s and got in the car before the Nocturnals emerged. Good work.
4th on the 26th – 7 p.m. Standard two mile warm up with speed segments – Plus 8 x 400m under 2:00. Set out with goal to run six, but felt good and extended it to eight. Very happy with this workout!
5th on the 31st – Mid-day ,very humid. So, after four days off I figured it would be a good day for a time trial. I wanted to test if I could run 800m under 3:30. I did an extended 2.5 mile warm up with 12 xSS up to 100 strides and stretching. Feeling strong and confident with rested legs, I ran a solid 3:22. After a full rest I ran a 400 in 1:48. I was very satisfied with both of those efforts. 1200M Cool down for 4.5 mile day
So, those are my five workouts in 12 days in July.
An hour later I tweaked my calf muscle chasing the dog. Humbug!
Stats are acceptable, but nothing to write home about.