September 15 -18, Thursday thru Sunday

“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.