AM – Elegant Eights x 5

August 4th, Sunday

The weather forecast for Sunday morning was the low 70s. I took that opportunity to get out and do a workout at the cinder track. The weather hadn’t been out of the high 90s for almost a week.  As I began to warm up I was surprised that my legs were so tight and heavy. I hadn’t done a workout in sometime on the cinders,  but I had been working on the machines at the clubhouse; treadmill, bike and elliptical.  They must be more demanding than I thought on my legs. So, it took me a while to get loose and feel ready actually do some kind of work.  I wanted the total workout today to exceed 4 miles. So, I decided to do some Elegant Eights. That phrase was created by Rich Refi about a decade ago while I was working with him at Hillsborough high school cross country. On recovery days we would have our cross country guys run comfortable 800m repeats on the grass. We originally called them Lazy 8s, but we decided that Elegant Eights  was a more positive term. The objective was to cover some decent mileage at a decent pace without too much stress on the body.  The boys would often run 8-10 repeats, usually with progressive timing.. The result was a usually a solid recovery day workout.  The goal today was to complete at least 4 miles with some tempo along the way.  The 72° overcast morning was a big help. I was able to complete 5x  800m hitting almost  exactly 4:45 pace on each one.  All objectives were met. 🐸

Stats-

Weight is up to 148# because I have  been running less and eating more for the past two weeks since the Pan-American games in Cleveland.

Sleep has been steady at 8-10 hours per night.

I have not checked my morning heart rate in over two weeks. 🤑❤

Feet and legs are injury free!   👍👣👖