February 22nd, Friday

So, today I did a lot of good stuff for about an hour on a warm, cloudy afternoon in St. Augustine. I started with some hip and leg activation exercise pausing only to take a picture of a very nice couple on the beach. Next I did 10 short speed segments gradually increasing distance and intensity. All that took in excess of 20 minutes because I  recovered fully between each segment by walking. Next I ran 3 miles in 31 minutes stopping a few times to stretch my quad and calf muscles which were marginally annoying me. Each mile was about a minute quicker than the previous one. By the end my legs were totally pain-free and I felt ready to do some more work. I proceeded to cover another half-mile adding 3 x 50 stride speed segments trying not to hurt myself by running too fast. My Garmin tells me that on one of those segments my pace hit 6:19 / mile.  Next I went to the pool and did few laps and ran a few minutes in the cold water adding some leg exercises also.  The cold water felt good after a hot workout. It is so sweet that I am still the only person in this complex using the pool all to myself.

I am now asking myself will I need a full three to four mile warm-up to be fully prepared to run a 5k next Saturday? That really seems like a lot.

Stats –

Weight today is 153 lb

Heart rate remains steady at 54 beats per minute

Diet has been very good

I’ve been getting 8 to 9 hours of sleep every night and occasionally afternoon nap.

I wish I was stretching more and doing more body weights but I’m getting better.

I have been doing more foot rolling lately throughout the day and my morning pain levels have decreased for plantar fasciitis and remain very good for Achilles tendonitis.