April 1 & 3, Thursday & Saturday

Two spring-like days provided the opportunity for two good workouts this week. Thursday’s workout covered 5 miles on the cinders with 11 speed segments along the way and a solid 9:15 mile to finsh. I was thinking about a staple work-out from my coaching years which we labeled R-B-R-J for Run-Burst-Run-Jog.  I was reminded of this workout in a wonderful letter I received last week from a boy I coached 40 years ago, John Vierow. He related  fond memories of his days as a non-scoring team member back in the early 80s. Along the way he mentioned that while currently coaching his son in Middle School he has been using the  R-B-R-J  work-out.  I marveled once again of the potential impact that all coaches have on every athlete on their team.  That letter made 2021 a good year already. (Thanks, Johnny) He also said he reads my blog down in Virginia, which brought another smile. 🙂 🙂

But, I digress.

So, on the spot, I created a senior version of that workout which is now labeled J-R-J-W for   Jog-Run-Jog-Walk. The 11 speed segments were done in that rhythm.  It was both demanding and fun.  By the time I got to mile five my form was smooth and fluid.

Friday was a few long walks with and dog.

Saturday’s run was 6 miles at a very modest pace on Freehold roads and the trails of Turkey Swamp Park, totally aerobic and quite tiring on the body.

Easter Sunday is a walk and eat day.

STATS-

Heart rate- 52 BPM

Weight – 143.5 lb.

Diet- 8.5

Sleep- 9 hrs average

Feet and legs exhibiting no soreness!