February 15th, Friday

“Everyday you have to test yourself.  If you don’t, it’s a wasted day.”

Terry Butts, Marine Corps Male Athlete of the Year

Today’s plan was to try quick mile on the beach preceded by a warm-up that Rich Refi and I have been discussing lately. This warm-up does not consist of any slow running at all.  It consists of leg drills, short bursts, more leg drills + 2 x 40m is at 90 to 95%.   Conditions were good on the beach for a time trial; 60*, no wind, firm sand and a friendly, early evening cloud cover.  So I started out with a minimum goal of braking 10:00.  The pleasant result was an 8:25 mile run.  Now, I am training with a goal to run 1500m under 6:00 in June. So, 8:25 does not sound very close to that pace. So I am forced to seek mitigating factors to explain the slow pace.

It’s a beach not a rubberized track with spikes.

I am wearing heat saving tights.

The run was straight down and back with a 180* turn around.

My right quad was aching most of the way.

It was not a competition.

I never attempted to run at 100% effort.

It’s still February.

It was an experimental warm-up.

I had a double workout yesterday.

OK, I am reassured.     🙂

Stats –

Sleep = 9 hours

Weight = #152

Diet =10

a.m.HR = 54bpm

Morning Achilles tendon discomfort remains a wonderful 0.

Morning plantar fasciitis discomfort is getting better.

Daily stretching and daily Body Weights rating is fair.