November 18, Monday

” Is it raining?  That doesn’t matter.  Am I tired?  That doesn’t matter either. Then willpower will be no problem.”    …….     EMIL ZATOPEK

Three days have passed since my 6 mile run on Thursday.  So I was anxious and happy to get to the cinder track today despite the wet, raw weather.  As usual after a few days of rest, my legs had some life.  The preliminary goal was to accomplish 5 miles.  Carrying multiple layers of sweats, I shlogged a 13:30 mile.  Then I began running 200m speed segments with a 200m slow recovery.  My legs became more happy with each 200m speed segment. My Garmin tells me I was averaging between 7 and 8 minute mile pace during these speed segments.  The rain intensified with each lap. By the end of mile four, I had discarded a few layers  and done 10 speed segments. Encouraged by the feeling in my legs, I decided to try for a longer segment of 1 mile to conclude the workout at a more rapid pace. I was very happy to accomplish that one mile at a breezing 8:42 with still something left in the tank. I looked like a wet blanket , but felt like s runner.

Final four miles were accomplished in 42:17.  A SOLID DAY’S WORK!

STATS- Excellent!

Sleep = 8/9 hours

Diet = 9

Weight  = 150 lbs

Heart rate = 54 BPM

Foot  indexes in a.m. are all in the the 1/2 range. No leg issues… Sinuses still annoying.

De-emphasis on stretching noted, still a part of routine. Active stretching added.

Getting better at body weights.