Tonight on the cinders I ran 4 x 800m with 2/3 minutes rest: 4:55, 4:29, 4:12, 4:18. Bambi’s Daddy checked on me every lap. It felt ok on the third day out from a full mile and a 800m double on Sunday. It was the first time I’ve ever done that double on a single day with only an hour rest. I did not get a split time on the 800m from the relay. but I was surprised by how recovered I felt running it. My calves are still a bit tight from the addition of spikes for the races. I need to incorporate spikes in my training gradually over the next month to prevent that becoming a problem at Pan-Am Masters if I try the same double over 3 days.

The mile time trial is was a modest success. 7/:21 seems ok for my first mile in over a year. It felt like I was running conservatively and hit the half in close to 3:30, but the second half was not strong enough, 3:50. Will need a little bit more middle distance aerobic strength and a little more guts to get under 7:00 in a month. Looking for 3;20 and 3:38/9.

Stats: Weight – 142+ !! Sleep – solid 8/10 nightly. Diet – 9. Legs/feet are injury free. Resting heart rate- 54bpm