April 27 – 28, Monday – Tuesday

On Monday I did a speed day, 2 miles with a new high total of 14 speed segments.  The 120meter segments got faster as I went along, eventually settling in the low  6:30 to7:00 per mile range.   I felt extended but satisfied with the workout.

On Tuesday I woke happy that my Foot & Leg muscles had responded positively to the speed workout yesterday. I expected my quadriceps to be a little heavy at the start of today’s workout, so I did an extended warm up with sweats on even though it was a warm and windless afternoon. I got the idea to test my fitness for a single mile because I hadn’t run any fast miles in the last month. My long runs have  been mostly in the 11 minute range.  I ran 8:35 on a gentle hill in the first mile. That was quite satisfying since I did not put in much more than 85% effort. Back on the same route after about a three-minute rest, I did a very comfortable 9:15 mile. With the warm-up and cool-down it was a 5 miles a day.   Positive!

I signed up for a virtual 5K which is to be held on May 13th. I am told I will receive a chip in the mail by May 1st that somehow will be used for this is virtual event. I don’t yet know the whole process will workbut I’m looking forward to it and it could be fun. I won my age group at this Race 3 years ago with my fastest 5K time of 15:45. That seems a little fast: so I’m not sure that it is a legit 5K.  Something to look forward to………….

STATS-

Weight  = 146lb

Sleep = 9/10 hours average

Foot and leg muscles = 10

Diet =  terrific!!!