Today is Wednesday, April 5
It was a cold damp, 53° at the cinder track. I ran a 1 mile warm-up. After that I ran eight times speed segments of 50 to 100 strides each. My Garman watch tells me that they were all run at a pace under minutes which was the goal. I then ran a half mile cool down at a steady pace. The whole event took 38 minutes.
So far in April I have run for the five days which is very positive. On the first it was almost 5 miles and a little over an hour with occasional speed segments. It was a draining day. On Sunday I rested. We had no power for 24 hours at the house because of the severe storm. On Monday I ran 48 minutes at Turkey Swamp Park with 15 speed segments. It was another strong day. Yesterday I covered an easy 2 miles on the roads around the neighborhood. I like the progress that has been developing as April has begun.

Thursday, April 6
Today on a very warm day in the 80s at the cinder track I ran 3.1 miles in 44 1/2 minutes. It was a very relaxed run with some stretching in between and some mild pick ups which I couldn’t exactly call speed segments. Generally a positive day.

Today is Tuesday, April 11
Yesterday I ran a 45 minute workout. It started with a 1 mile warm-up and some gentle pick ups along the way and stretching. It was followed by 8 pretty quick speed segments of 20+ seconds each. The average number of Strides per pick up was in the 60s. I felt pretty used up by the end so I guess it was a positive workout. I slept very well last night. Calves are little tight today.

March 16 to April 3

After a 6 day break for traveling and recovering I put in 10 workouts in the next 19 days.  It took a while to get restarted. My legs have been  really heavy, and it takes 25-30 minutes of work before I feel like I’m running with any fluidity.  The pattern has been pretty consistent.  After I get rolling I begin to run 50 to100 stride Speed Segments.  The total distance ranges from 2.5 miles to 4 miles with from 12-20 Speed Segments timed  buy my Garmin between 6:30 and 8 minutes each.  The runs range from 35-50 minutes.  At the end I usually feel quite invigorated and ready to do more but stop out of an abundance of caution.  A late winter, lingering sinus infection has suppressed motivation to get out the door.  But having Gracie to take for a run every day has definitely helped. I bailed out of  the Captain Zen 5K on Sunday because I had done a wearing 5 mile effort on Saturday, and besides we lost power for over 24 hours.  😇😎

I have been doing a weak job of keeping track of my statistics for the past 3 weeks. But I think things are about normal. I’m getting good rest and eating pretty healthy.  I gained 5lbs while I was on my break but I have gotten rid of most of it.

So,, I have 2 weeks of maintaining base and a week in Ireland. Then I go into serious training for the nationals in July.!