May 31st,  Wednesday

Today I decided that it was time to find out if I can run 6 minute pace for a mile.  Now I’ve never run a 6:00 mile or even close to it.  It would be great if I could run 6:30 at the Nationals which would translate to a 1500M below 6:10.  So the plan was to run some 200m intervals at 45 seconds per each 200m. I began with my complete warm-up which is a mile and half with 6 pickups ranging from 50 to 100 strides.  After that I put on my spikes and set out to run 3 X 200m. The times were :50, :48 & :46.  I think the effort level was comfortable and commensurate with what might be appropriate for an    800m run.  I stopped after 3 just to be careful. Hopefully my calves will respond better to this workout then they did to the first time with spikes last week. I am convinced that I need one more track workout before my race next Friday.  Rich Refi and I discussed a few approaches tonight, and I believe we have come up with a solid plan for the next 9 days.  Maintain fitness and don’t get hurt!  I am starting to get pretty excited about racing in Birmingham.

Stats –

I-Mad = 0

I-Mid = 1.5

a.m.HR =54BPM

Weight =  #147.8 after workout!  ??

Sleep= 8.5 hours

Workout = 2.5 miles with 6 strides + 3 × 200m @ :50, :48, :46.