July 21, 22, 23 and 24

Sunday, Monday,Tuesday & Wednesday

Still mourn and miss you, Jason, your gentle manner and unparalleled explosiveness. 

Sunday- just a late evening visit to the clubhouse during the biggest heat wave in New Jersey history to do 20 minutes of weights and 20 minutes of swimming and running in the pool

Monday- A good session at the clubhouse of 15 minutes on the elliptical and 40 minutes on the treadmill doing alternate 2:00 intervals at 10:00 pace and 15:00 pace.  Probably my longest treadmill run, much better than anticipated.

Tuesday – 3.5 MMF miles on the road with 14 solid SS of :30 to 1:47  @ better than 8:00, 7:00  and even under 6:30 pace occasionally.  My body felt good and got better as the run continued.  Last SS was the longest sustained and up hill.

Wednesday – Took a chance at 8 days from the Monmouth Mile to do some longer speed segments at faster than target 6:30 mile pace. Started with a 400m at 1:40, a little slower than hoped.  Probably not warmed up enough.Next 400m was @ 1:31.. on target!   But had an unusually hard time recovering.  This led me to believe that I could not possibly run a mile at that pace, a little discouraged. I almost called off the rest of the workout, but took a little time and decided to continue with the goal of running some quick 200m instead.  So, I ran 5 more 200m ranging from :48 to a final at :45.  I seemed to be much more relaxed and composed in those 200m while maintaining a respectable speed.  I can’t predict if this will transfer to a mile, but I’m glad I got in some speed work a week before the race. Also running on a rubber track, in spikes, at 6 p.m. with supporters should give me an edge.

So, I cruise on, happy to have no injuries and maintain stable stats throughout.