February 6, Thursday

By 3 this afternoon it was 84 degrees in St Augustine. The wind was blowing pretty briskly down along the beach. It was a strong wind but very warm. So, I decided to head out to my favorite running neighborhood and try to do some Progressive miles. IYesterday as an easy day only doing a 5-mile bike ride. I completed 5 miles with walking 2 minutes to 4 minutes between each. The time dropped from mid 14:00 for a warm up first mile, down to 11:00 for #2,  followed by 10:20 & 10:08 for #s 3 and 4.  and 11:24 for# 5.  I debated the wisdom of running number five after I had completed the first four. I was pretty beat. But I had just read an article sent to me by Rich Refi about Glenn Cunningham.  So, inspired, I decided to go for #5. I began with some trepidation but maintained a fairly strong pace to finish below 11:30. I was glad I had done it, but my body felt extremely hot  as I approached my car. I feared for a few moments that I had underestimated the effect of the heat. I haven’t run in anything near 84° for months.  The ride home with the cool breezes blowing  helped to cool down and I feel okay tonight. Tomorrow is scheduled to be another typical St Augustine winter day with temperatures reaching only high 50s or low 60s. If the wind is not bad it seems like a good day for a comfortable 5 mile beach run

I do remember running some sub 9 minute miles on this circuit a few years back. I will have to check my log for the exact circumstances. I haven’t felt like I can run sub 9 on this course right now. Maybe I need a few days rest to have that kind of confidence in my legs before a workout.

Steady stats.