September 15, Sunday and

September 16, Monday

“What am I doing— nobody cares. It’s just personal satisfaction. ~~~Kenny Moore USA  (4th 1972 Olympics)

Feeling more and more like this every day. And that is perfectly okay.

Sunday was a beautiful evening on the beach in Belmar. I ran along with the boys for 4 miles. Along the way I did about 15 Speed Segments (SS) that felt fast, smooth and relaxed(MMF). Afterwards I ran four x 100m with the guys. It was a very nice night.

Today I started out with tired legs but did a lot of warm up exercises and some slow running on the track at Jackson Liberty. I began by running some 100m strides  (SS) with about 2 minutes rest in between at about 25 seconds per.  After about six of those, I timed the cross country runners in their pre-meet 200m runs. After they left I ran 2 x 1 mile efforts in 9:06 and 8:37. I was pretty impressed with my performance on tired legs.  I am continuing to practice mindfulness and belly breathing as I do these workouts.

Stats-

Weight – 151 lb.  Steady

Diet – 7   Too much beer and ice cream.  All else good….

Sleep – Getting 6 to 8 daily

Foot indexes –   3/4 in a.m. for first few steps.  No distress while running…