February 24,  Friday

First the facts. Today I ran for about an hour and 10 minutes. I covered five and a quarter miles with 10 pickups practicing my 180 strides per minute (SPM)cadence. That cadence is a little scary, but I am getting more confident as I get more comfortable at it. I have run frequent pickups for 30 seconds at that 180 SPM and a few pickups of one minute at that cadence.  My Garmin reords  that  when I am doing these pickups I am running at below seven minute per mile pace. Also more pool frolicking after.

So it appears that I have settled into a two day on- one day rest sequence. I chuckled to myself today as I was thinking of that concept. I developed that idea for a runner I once coached named Juan York. Juan was a very good distance runner who was in the same class with my son, Rob. He was having lots of leg problems one season. He was willing to work hard but was having serious problems completing workouts each day. So I created the two day on – one day off sequence for Juan.  I told him, “You make will be able to complete each workout because you are either coming off a day’s rest or you will have a day’s rest tomorrow.” Juan bought into the idea and had a very successful season. So now I’m selling that concept to myself. So far I have managed to avoid any leg problems using that sequence.

NEW TRAINING RUNS –  today while running in my shaded neighborhood I stumbled upon a fence with a pedestrian gate that led to Anastasia State Park. I followed a lady who was walking her dog through the gate and asked her about the place. It turns out that there are numerous shaded trails to run and eventually it winds back to the beach from which I can actually run home to our condo in Saint Augustine Beach.  So now I can access the State Park trails and the shaded neighborhood without running any public streets or roads.  That makes it easier and safer. I plan to make a lot of use of that area in the next month.

Stats- ?

I-Mad – Still 0 ?

a.m.HR -54BPM

Weight -#153

Sleep -9 hours

Workout -5 miles with 10 pickups @ 180SPM