9/11 through 9/20

“Whatever the pace, run softly, run tall.”    Joe Henderson,  Running 101

During the ten days following my 800 meter run at the New Jersey senior games I have completed eight workouts.  I surprised myself that day by running 5 seconds faster than I had run in Pittsburgh.

I started the cycle with 15 x 200 meters at 8 minute pace, and I completed the cycle with 8 x 400 meters at 8:30-9 minute pace, both workouts on the cinder track.  In between I ran some solid miles on the cinder track, at Turkey Swamp Park and one workout at Holmdel Park.  I include speed segments of about 30 seconds throughout my distance runs almost every time out. I plan to shoot for one more workout of progressive miles in the next few days before I back off a little bit to run my 1st 5K on September 30. My last workout of progressive miles was on September 3, about five days before by successful 800 meters in the New Jersey games.

I am competing on an age group team with the Shore AC in the USATF  5K Masters  National Championships in Boca Raton on October 7.  It will be my 1st race with a team in about 60 years.  So, I am both excited and nervous. The September 30th 5K will be a tune up  for that race.

Stats are holding steady at positive levels and there are no leg or foot issues.😊

Sunday, September 3rd

Upon hearing the ominous prediction of another Heatwave this week, I decided to do an early morning run before the sun became oppressive.  I began with an extended warm up in the bracing 63 ° morning temperature.  It actually felt cold and I was glad I had opted for my full warm-up outfit. The heart of the workout was three Progressive miles in 10:36, 9:31, and 9:08.  That represents one of the better workouts I have completed in the last few months. It is a truly indicated that cross country season is upon us.

STATS –

Weight = 154lb

Diet= 9

HR = 54bom

Legs  and feet are pain free!

Sleep = 8/10 hrs nightly.  Except last night, so I need a nap……

Competed in the Monmouth Mile on Thursday and ran a recent best of 7:16.78 four seconds better than last year’s time in the same event. I figured that converts to better than 6:50 for a 1500m race. It was much more relaxed for three and a half laps than in recent races, only hard pressed for the last 200m. A few variables with this race effort were three days off previous and an Advil two hours before, both in reaction to a tweaked hamstring on Monday. I may have discovered a new pre-race routine. Luckily, the hamstring had cleared up and had no effect on my race.