August 19 and 21

On Friday the 19th I ran on the cinder track late in the evening as the weather cooled down.  I decided to go for a more challenging workout since I had two days of rest. I made it a goal to run 10 400s in Progressive fashion with no pressure. I thought a 10 minute pace would be very beneficial if I could handle it. So I tried to run 2:30 per 400m until I could no longer sustain that effort with a 2 minute recovery.  I found running under 2:30 to be quite comfortable and waiting for 2 minutes of recovery seemed too long. So, I reduced recovery to 90 seconds and proceeded to run 10 of the 400m efforts with the time gradually decreasing steadily down to 2:07.  I finished strong and feeling comfortably drained. This workout seems like a big step forward in my current training phase.

On Sunday the 21st after a day of recovery I was surprised at how light my legs felt as I set out on a long run on the Jackson roads. My intention was to make this a purely aerobic effort with no intention to pick up the pace at any time along the way. I completed four miles in 46 minutes after a half mile warm up with the dog. Once again I finished strong but fatigued.

Fortunately all my stats have been positive and steady over the last few weeks.

Tuesday- 8/16

It was a warm night on the sunny part of the cinder track. I had just come off two days of recovery. So, I decided to do some quick work on the shady section. After a one mile warm-up and some gentle stretching I began running 45 second Speed segments. I walked and jogged back going off every three minutes. I felt strong and relaxed and quick. My watch tells me I ran each of the 8 segments between seven minute and eight minute mile pace. Including a five minute cool down the entire workout took 30 minutes. Legs feel strong!

Stats are steady and sound.

August 10, 12 and 13

I started to write this post last night in bed. I first thought that it would be a good idea to find an appropriate quote for this blog from my Great Book of Running Quotations. But after an hour I fell asleep. I still haven’t found what I believe to be an appropriate quotation, and I am about to fall asleep again. So, I better start writing this blog.

Now that the heat wave is over, it is possible to run some legitimate workouts.

On Wednesday evening on the cinders I ran five Progressive 400m intervals. from 2:20 down to 1;57 with 2:00 recovery.   Add 1-mile warm-up and a half mile cool down it was a good effort.

On Friday afternoon I packed my spikes for a workout at Turkey Swamp Park for the first time in a while. The legs were a little tight from Wednesday’s 400 m workout as I ran the first 2-mile Loop. I then spiked up and ran seven times 50 stride speed segments on the grass. It felt comfortable and quick. Then ran a second two mile loop feeling loose and strong.

On Saturday I covered four progressive miles on the Jackson roads. In the final mile I accelerated up four substantial hills each at least 150m  long.  Finished strong!

Somehow Sunday and Monday got away from me. I slept till 11:00 a.m. each day and had obligations to complete that brought on 7:00 p.m. before I knew it.

Tomorrow will be another good day.

Stats are steady and sound!

August 3 thru 7 — Wednesday thru Sunday

Cinderfeller.   🙂

As the heat wave persists I have managed some positive work on alternate days.  My current level of fitness and age still require that I take a day of rest after any arduous work.  So;

WEDNESDAY –  88* @  8pm. on cinders —  1 mile warm up; 5 x 400m @  2:05. W 2:00 rest;  800m cool down; 40 minutes total

FRIDAY  – 91* @ Manasquan Reservoir @ 9am — 5 miles in 60:20     — It was an enjoyable run with Coach Rich Refi and the hard working Hillsborough girls.

SUNDAY – 88* @ 8pm on the cinders — 1200m warm up; 3 x 1200m  @ 745, 7:25, 715;  400m dark, cool down

Stats-

Sleep- good.   Diet- 9+.   Weight 145lb.     Resting heart rate consistent at 54bpm

Leg muscles tired but healthy…. Feet healthy…….Right knee still complaining, but not while running.  Wearing a soft knee support when not running.

August 1 & 2,  Monday and Tuesday

It wasn’t a totally lost July. There was that National Record in the 4x800m relay. That was fun. The Big Bang Mile was a little below expectations. But I did finish second in my age group again. The main thing was that it was difficult to train because of the excessive heat and some aches in my right right knee.

August has started off in a more positive in vain. Yesterday I woke early and ran 40 minutes in 100% humidity.  Today I spent 77 minutes in motion on the cinder track. That included a non stop 30 minute segment of My Modified Fartlek.  (That consists of 30 second jog, 30 second run and 30 second walk; repeat.)  It felt like a quality workout!  It’s cross country  training time.  And more consistent blog posts……

Stats–

Weight- 145lb

am Heart rate – 50 bpm Lower than normal!

Diet – 8

Sleep –  good 9/10 hours nightly

Legs  – right knee aches, muscles well

Feet – well