March 16th, Friday

Today was another very good day when I felt very strong in the pool. I worked out for a total of 50 minutes. I began with about 5 minutes swim just to get loose because my goal was to do extensive running for 45 minutes today. I began running in the deep end with the noodle under my arms and no impact. During the next 35 minutes I ran adding six times my typical acceleration sequence.  The sequence includes accelerating to 5K pace for 75 strides, then accelerating further at 800m pace for  50 strides, and finally accelerating to maximum speed for 25 to 30 strides.  After each set I wound up pretty winded and with burning quadriceps. After that I ran in the 4 1/2  foot water which provides minimal impact for about 6 minutes with several more acceleration.  I concluded with  220m of swimming freestyle all the way. I was surprised at how much I had left to swim after all that work. I finished with 10 minutes in the hot whirlpool. I was pleasantly exhausted.

Home, a quick dinner with chocolate milk, and Arlene and I were off to Red Bank to see the Irish dancers at The Count Basie Theater. A pretty good day for an old guy.

Stats-

I-Mad & I-Mid = 1

Sleep = 7 hours

a.m.HR = 54bpm

Weight = #154