Well, the weather finally cleared up and I got a chance to go out and run on the roads today for 4.5miles. Still going pretty slow and occasionally walkinh when muscle aches reappeared, but accomplished that in one hour and one minute. Had a 20 minute swim on Friday with a nice long stretch in the hot tub thatreally felt good. Hid from the nasty rain and cold on Saturday.
MEDAL FROM PENN RELAYS 2022. 4 X400M MASTERS 75/79 2ND PLACE
In case you’ve never seen a Penn Relays medal, they are very unique.
Still adding base, 3.5 miles, with lots of stops for stretching. 48:00.
“NO WORKOUT IS WRITTEN IN STONE” a nod a revered coach and friend, the late Skip Norcross
With a successful 400m run at the Penn Relays in the rear view mirror, it is time to move forward with a new plan.
Next up will be a few track races during the Spring and Summer followed by the cross-country series in September and October. One highlight will be the Masters National Championships run July 2nd at the Monmouth County track. We will make another attempt to put together a Shore AC 75 to 79 year old 4x800m rely to establish a national record. I have two months to get track ready. So, today I am writing a two month training plan which will probably be altered daily. 🙂 🙂 Since I haven’t done a significant workout in 10 days because of a pulled quadricep muscle, the first week of this new plan will be simply recovering and getting back to zero. Today I ran two and a half miles on the cinders just working out the aches.
STATS are steady. Continue reading Reboot
“If you are noticing the scenery you probably aren’t working hard.” Sebastian Coe – one of my heros
The 5k this morning under bright sunny skies with breezy winds and cold temperatures was surprisingly delightful. My time was a respectable 28:34, actually better than I expected. I described it to myself as a quick Sunday morning run. I was never breathless, never had heavy legs, finished strong and recovered quickly. My quadriceps were sore for a few days which means to me that I need to do more training runs closer to 8 minute pace. That will be the focus of the next few months training.
Over the next 8 days I completed 5 workouts. All of them were focused on short or quick work In anticipation of running a 400m on April 29 at Penn Relays.
Stats-
Weight back to 145lb 😊
HR steady
No foot or leg at issues
Diet = 9
Sleep good – 9 to 10 regularly
So, it has been a full month since my last post. This is very difficult for me to believe or understand. It is undoubtedly the longest going ap in my posting history since I began my blog 7 years ago. So, I asked myself what explains this? First of all, it was immediately after my last post that we left Saint Augustine for the two-day ride home. That usually results in a gap right there. Then it has been such a miserable spring in terms of weather that the motivation to get out totrain has been very low. I have to say, even though the motivation was low, I did get out very frequently in the last 30 days. Looking at my records I find that I had 21 out of 30 days on which I did something to improve my fitness. Most of the workouts were somewhat shorter than usual but some quite difficult and demanding. The fact that I didn’t I think the workouts were veryproductive, or interesting for that matter, I just choose to let that day pass without blogging. Here it is a month later and I am preparing to run a 5K race tomorrow. Interestingly, the last sentence of my previous log was a reference to the April 10th, 5k race.
I don’t have much confidence in my fitness level but we will see.
STATS- Also have been lax in noting fitness stats – YUCK
But !!!!!! Motivation levels surged on Monday when I was notified by the Shore AC that I was chosen to run a leg on the Masters 4 x 400m relay at the Penn Relays on April 29th. Very excited! Haven’t run at Penn since 1961. It’s time…….
Stayed on the neighborhood roads today. Covered 5.25 miles in 56 minutes, mostly on the bike. Final mile was a series of 50 to 60 stride pickups.
Sunday, yesterday, was a day of needed rest.
Sunday night to Monday I slept an amazing 12 hours. I did not recognize how worn out I was after a workout on Saturday. That was a one mile bike to the beach, 4 progressive miles and a mile ride back. It felt great, but I guess it took a lot out of me. Also, for the last 10 days my workouts have been at a quicker average pace.
Never found a second race to run on this trip. So, it looks like a 5k on April 10th in Colts Neck when I get back to NJ.
Stats- Good rest, good diet, sound legs and feet, steady heart.
Perfect comditions- 48:50 4 negative miles, all systems doing well. Good recovery.
Friday- REST
March 1, Recovery
March 3, 5 x 1:00 speed segments with 1200m warm up and 6 pickups of 50 strides
56* The wind was blowing fiercely and relentlessly on the deserted beach from the North. I decided the best approach, after trying to run North for about half a mile, was to do some interval work with the wind at my back. So, I developed a plan to run 4 x 2 minute intervals with full recovery. I ran each interval Southward for 2 minutes at a very quick pace, about 400m. Then turned around and trudged North back to the start which took about 4 minutes. After the fourth interval I continued running until I reached 40 minutes total. It felt like a good day’s work under trying conditions
Good stats……
Did 30 minutes of work on a perfect beach, firm, flat and forgiving on the feet and legs. 20 minute warm-up, 7 quick strides of 60 to 70 meters with full recovery, 15 minute walk.
2 quick beach runs on Wed and Thursday, 7 miles total.
Feeling good.