February 19th, Tuesday

Today I had  a very positive workout on a number of levels.   Here is the data;

– A prolonged warm-up starting with 20 minutes of heat , proceeding with hip activation drills and 10 x short runs of from 30 to 50 strides at progressively quicker pace.

– Then 5 x 1 mile on the beach – first half north into a steady, tough ( but not cold) wind; followed by a  relaxed, wind aided half south.  I took from 2 to 3 minutes to recover between each mile.   I set out to do 4, but as each got more comfortable and quicker, I added a 5th.  It seemed remarkable to me that the time was dropping with each mile while I was exerting the same perceived effort.

The times were;  13:29,     11:15,     10:55,     10:31,     9:45!

Positives –

– longest mileage in St. Augustine 🙂

– no leg and foot issues 🙂

– showing strength over time.   42:28 for final 4 miles total 🙂

– aerobic capacity seemed unlimited – ended workout only out of fear of injury to legs 🙂

“It is a wise man who knows when courage ends and stupidity begins.”                             Jerome Cady

– ended day with 15 minutes in the still cold pool  🙂

Stats-

Weight = #152.8

Diet = 8

Sleep = 8/9 hours average

Positive morning indexes as result of 2 recovery days.

Steady heart rate @ 54 bpm

Stretching good,  body weights mostly absent