October 16th,  Friday

– Today was going to be a light day anyway. But since it is raining and cold,  it makes it an even better day to just rest.

– Turkey Swamp Park is quickly becoming my favorite workout venue. I ran my last two workouts there on Wednesday and Thursday. The 2-mile dirt trail that I have been running is level, obstacle free, tightly packed dirt and very gentle on the feet and legs.  Usually I passed no one along the entire 2-mile tract.

– On Wednesday I got out late. So, I decided to run a quick work out on the only significant hill on the trail.  Starting on the flat and running slightly over the crest of the hill it is 75 strides, about 75m.  I ran up the hill quite fast, jogged down and repeated with no rest 10 times.  The  legs was surprisingly light and quick after yesterday’s workout. (Elegant 8’s)

– On Thursday I  planned to run four comfortable miles on a chilly afternoon. The first two mile loop was run with sweats on and rather moderately.  Second loop I stripped down and decided to run a tempo with the goal of maintaining 10 minute pace throughout.  I accomplished that goal with relative ease. So, the outcome was 2 miles Van Aaken pace and 2 miles at Tempo pace.  That was a little more effort than I had anticipated for the day, but it’s all good.

–  I was awoken by cramps in both my calf muscles in the early hours of this morning. I am going to attribute that to improving the quality of my training for the last 3 weeks.

Stats-

Weight is stable mid 140’s

Sleep is good, 10 hours last night

Diet is healthy   (Stopped worrying about ice cream and beer.)

Legs and feet are feeling healthy. No soreness on waking up in the morning.