Friday, 23rd
50 mins in exercise room and pool Easy work
Saturday, 24th
4 miles in 48:00 at Turkey Swamp Park plus 6 x 300m after
Sunday, 25th
Rest
Monday, 26th
3 miles on cinders in 36:00
Tuesday, 27th
Rest, very tired. Crashed At 4pm!
Wednesday, 28th
3 miles on cinders 44:00 Tired legs
Thursday, 29th
Whirlpool and stretching
I hope my legs recover in time to run a decent 5K race on Saturday.
Stats are good.
But legs are tired. And body, too. Lots of sleeping.
After a day of rest I decided to try for a few interval 1600m. A long day of rain led me to conclude that the safest place to run would be the Jackson High School track. The sun was breaking through the clouds as I did my warm-up. The somewhat ambitious goal was to try for three, maybe starting at 9:00 and getting down to the low 8:00 range. I spiked up and headed to the starting line wondering how my legs would feel today. I was looking for 400m at 2:15 on pace for my 9:00 goal. The first 200m came up at :50 and the 400m was 1:45 while feeling quite comfortable. That got me a little excited, so I pushed on at same effort level. The 8:00 read 3:34 still feeling no distress. Then I decided to go for it and rev it up on the next 400m. At 1200m my watch read 5:31 and I knew it was going to be fast. The final 400m was a serious push, and I finished 1600m in 7:33! (3:34 and 3:59). I was quite shocked and completely satisfied that that was enough for today. I did follow it up with a 400m in 2:00 before I took off my spikes. The workout ended with an 800m jog. The relative ease with which I completed this 1600m effort has raised my confidence in my current fitness level. We will learn if this translates to a quality 5K race nine days from today.
STATS are good.
“My training was very simple and very primitive.”. Emil Zatopek
Thursday, 45 minutes runninig and swimming in the pool.
Friday, Took a day off; feeling pretty tired.
Saturday, I arrived at the Cinder track in early evening. The sun is starting to set much earlier these days. I decided to to do a quick warm up and try for some 4:00 minute 800 repeats.. I did my high school coach, Bob Short’s warm-up. We did it like clockwork everyday for 4 years. The team was ready to begin the workout when Coach Short arrived at the Lincoln park track from his day job. It’s a simple warm up. Jog a half mile and run 6 x 100yd straits with increasing intensity. Take plenty of time and fully recover after each effort. It was a very enjoyable social time for a group of high school boys after a day of school. Bob Short taught me about running and about how to help young men enjoy working hard for a common goal. I’m sure that is why I still love cross country and track relays. But I digress.
Next I stripped down (Another Coach Short rule; always warm-up with sweats on.) and ran 2 x 800m in 4:00 with 2 minutes rest. I was a little surprised at how comfortable I was hitting those times. Darkness brought the workout to a close. It’s pretty scary on the far side of the cinder track when night arrives. Positive work……
Sunday, It was hot and my legs were tired as I headed out on the road in the early afternoon for what I hoped to be as much as a 3 mile run. The road was shady and, as the run went on, my leg lightened up. So, the total became 4 miles in 47 minutes. Working…….
Steady stats and no leg or foot issues.
September 12 & 14
A few more Bricks in the Wall
After successfully qualifying in the 800m and 1600m on Saturday, I completed two pretty strong runs at the cinders on Monday and Wednesday,
On Monday I covered 5 miles in one hour and three minutes with 15 speed segments throughout. My Garmin rated that workout as a five, overreaching, and I was pretty worn out and slept well that night.
On Wednesday at the cinders I ran a steady 3 miles. in 34:30. That was also quite draining, but only scored a three on the Garmin aerobic difficulty scale. Another good nights sleep……zzzzzzzzzz
Stats remain steady and positive with no foot or leg issues.
September 10th
After running 7:17 at the Monmouth Mile, I had four decent workouts interspersed with four days of rest. At Woodbridge high school track I won the 800m division in 3:19. I was pleased with that time while running very relaxed and comfortable. In the 1500m I was never stressed or pressed and easily won in an unimpressive time. It was an enjoyable day reconnecting with running buddies, former runners and family fans. I emerged jury free and ready to resume training for cross country, indoors and spring NATIONALS in Pittsburgh
8/23- 30 minutes in pool
8/24- 20 minutes in pool
8/25- 3.6 miles at Turkey Swamp Park
8/26 and 8/27 – Rest for Jason’s 5k
8/28- Ran a comfortable 29:43 for 5k. Added 2 extra miles in the evening at 9:55 and 9:35.
8/29- 2.4 miles with 7 x 30 second Speed Segments
8/30 and 8/31- Rest for Monmouth Mile
9/1- Ran 7:17 for mile on an extremely warm evening- 88*
9/2- 6 x 200m on grass plus 2miles on road
Next competition will be New Jersey Senior games on September 10th, up at Woodbridge running both 800m and 1500m to qualify for National Senior Games in Pittsburgh in the spring.
Stats-
Weight – Steady at 145 pounds
Diet- 8/9. Sleep- Steady at 9/10 hours
Heart rate is consistent at mid 50s resting
Survived both runs with no issues regarding legs or feet.