October 9th, Tuesday

Today I chased the Liberty Cross Country Boys around Ocean County Park as they won a triangle with meet to go five and one on the season. It was a good warmup for the workout I did after the race. Before I did my workout and after the race I monitored the boys doing 10 strides as a cool down, a new idea I pitched to Todd after the race. I think it worked out pretty well. Then I did a new workout I read on the internet today. It consists of running for 3 minutes at a steady pace and taking a one minute walk in between. I did that five times for 15 minutes running  at an average of about 9:00 pace.  It came to 21 minutes with the walks in between.  I liked that workout and will probably do it much more in the future. The idea would be to cover more ground for 3 minutes segment as time goes by rather than increase the time. The three minutes segments allow for increasing speed while keeping the length of the workout shorter and to avoid overuse injuries.

All stats are steady and positive.  Running without pain!