Ran a credible 5K in Hillsborough Sunday morning of 19:22. It was my first 5K effort in quite a while, and I had a little knowledge of my aerobic fitness going in. Thankfully, Jason, Rudish of Hillsborough, a guy I formally coached and is now an assistant coach at Hillsborough, guided me through the run. It was comfortable enough, but my legs were a little heavy from a speed workout I did on the cinders two days ago. I would rank my aerobic fitness at about a B. I will need to get some decent mileage in during the next month to be prepared for the Masters 5K nationals in Boca Raton on October 7. I will be starting a Shore AC autumn 5K series in the middle of September. That should give me a few races to prepare for October. All in all my body feels pretty good and there are no injuries and I am happy to be running, and competing at the ripe old age of 80.

August 5, Tuesday

“The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter

Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision that my days of pounding miles on the roads are past. Dirt, grass, cinders and rubber are much more friendly to my legs and feet. I am not sure how sound of a training strategy that is: but I seem to be able to accomplish extended quality efforts on these surfaces with a 48 hour recovery.  Plus feet and legs remain injury free.  In the month since my race at Nationals I have run 12 workouts that are better than any that I did in the month before the race.  Most have included quick work.  So, I think that a faster 800m is possible.  But the question remains.  Am I sacrificeing aerobic fitness along the way?  I have two weeks until the Monmouth Mile.  That will be the test.

August 10, Thursday – 3.3 miles @ JLHS –800m + 3 x straightaway up —4  x 400m @ 1:55 with = rest —800m down

August 12, Saturday – @ cinders- 3.3 miles of MMF ( My modified fartlek) with 18 SS.  (Speed Segments) 46:00

August 14, Monday – @ cinders – 4 miles in 46:00 – with 7 x 800m @ 4:50 with = rest + 200m SS.

STATS – Sound and Steady

Worried about the soreness in my left shin, I worked in the pool for three days.  I ran and swam for 40 minutes each day to maintain aerobic conditioning without a any foot strikes.  On Monday I ran a very cautious 2.5. miles without feeling any discomfort on the high school track before the thunder storm erupted.  That brought me up to late afternoon today, Tuesday.  I approached ththe cinder track with light legs and the determination to complete a solid workout.  A middle distance interval plan was on my mind.  I considered repeat 1600’s, changed it to repeat 1000’s and settled on l200’s if I could handle it. I was hoping to maintain ten minute pace; that is 7:30.  Warm up was 1000m and stretching and  three strides.  I successfully completed three x 1200m in 6:36, 6:40 and 6:26. That is under nine minutes!  I considered a 4th one but settled for a more moderate mile in 9:42.  An 800m cool down wrapped up a 4.5 mile day.  I was surprised and pleased with my ability to handle this work out.

Stats-

Weight- 144

Steep-  Steady 8/9

Heart rate-  54 bpm

Legs and feet holding up, no issues

Diet-

Training has been going well since I ran at the senior nationals. I am still amazed at the performance in Pittsburgh when I examine how shaky my training was for the month leading up to the race. I did have to put the brakes on today because I felt a slight pain in my upper left tibia. My mind immediately went to the concept of stress reaction. I first felt a dull pain while running on the cinder track on Wednesday. It gradually lessened as I continued the workout, and I basically forgot about it. On Thursday it became evident as soon as I began to run on the rubber track at the high school. The pain is dull but clearly present. Faced with the decision to run through the pain or scuttle the workout, I chose to err on the side of caution. Went home. Had some delicious homemade chicken soup. Watched the Mets implode. Took a few Advil. Went to bed. One more day off and reassess and hope for the best……