December 3rd, Monday

Charlie Heidecker, ” If you want to get stronger, add weight.”

After hearing a dire weather forecast for the next week, I decided to try a ambitious workout this afternoon on the cinders. The temperature was 57 degrees with a brisk wind on the back straightaway. My goal was to run three interval miles under 10 minutes with about 3 minutes recovery. The outcome was much better than I expected.   I ran the miles at what seemed like a comfortable but demanding 5K pace. The first was a perfectly even 9:12 pace.  The last two I ran in a negative fashion. ( #2  was 4:39 and 4: 33 = 9:12)   (#3 was 4:33 and 4:10 = 8:43)   With a mile up and a mile down it was a 5-mile day. This is the most substantial work I’ve done in many months, both distance and intensity. The finishing pace  on my third mile  was 6:38. That might be a little too quick for this stage of my training. My legs are quite beat up tonight, and I will see what happens tomorrow and Wednesday.

Stats –

Weight = #154

Diet  = 10

Morning heart rate equals 54 beats per minute.

Sleep = 9 hours

Indexes are good. Let’s hope they stay good after today.