April 4th , Monday,  8 p.m.

55 degrees and light rain and a steady wind about 8 to 10 miles during workout.

I ran today’s workout on the track at Jackson Liberty High School.  I had not been on a rubber track since December because the high schools in Florida would not allow community residents to run on the high school track. The rubberized surface felt like an old friend as I did my one-mile warm-up.   My body was still a little sore and tired today, but I pushed through managing to complete  4 miles on the track.   I never took my sweats off this day because the weather seemed too  raw.  I had prepared with heat,  my lower leg compression sleeves and plenty of layers clothing.  The soft surface provided the courage I needed to push through. The second and third miles consisted of running  two 100 meter pickups each lap for 8 laps.   I began with very easy pickups but was able to increase the intensity for the last 7 or 8.   My sore left Achilles tendon was speaking to me throughout but not very loudly. Including 16 surges is a nice effort on this rainy day.   Completed the workout with a steady one mile cool down.  It can be logged as a successful workout!

I concluded post-workout ritual with chocolate milk,  ice on lower legs and my green tea &  tart cherry cocktail.   Just finished a mighty vegetable salad of lettuce,  tomato, onions,  cucumbers and peppers.   Very delicious!.

Gentle reader may notice the absence of references to time today.  That is because my Garmin wrist watch charger remains in Florida and my  watch is out of power.  It has been found and I anticipate receiving it in the mail in a few days.  I am also posting my Vital Statistics at the end of the block today on the recommendation my wife, Arlene.

In a separate post today I have published Coach Rich Refi’s self coaching document in which he lists  suggestions for committed runners to follow in order to maximize their training.  Rich  distributes this to all of his athletes annually. He has given me permission to publish it on this blog.  Check it out and print it .  It has helped me to keep focused.  It is on my bathroom mirror.

Weight  154#

AM HR  54   –  Back to normal

I-Mad  @  4+   Still too elevated                     Still monitoring the effects of relaxed shoelaces.   So far I am pleased with the outcome.

Total workout   –  4 miles with 16 moderate 100m surges

Be careful in the snow tomorrow brave  runners.

Coach Rich Refi of Hillsborough High School has graciously agreed to allow me to publish on this blog his self coaching checklist.  This checklist contains a series of items that the committed runner can keep track of daily to be sure that his body is being prepared for Peak Performance.  Coach Refi has been a distance coach for over 20 years, ,and I regard him as one of the top distance coaches in the state of New Jersey.  His girls cross country teams have been at the top of the state’s performers consistently for the last 10 years.  This document contains the collected wisdom of many years of successful coaching experience. I believe this checklist can be helpful to any distance runner from teenage to + 70.

I was very happy to reconnect this afternoon with the Liberty High School distance coaches and athletes.  I had a very enjoyable time during the previous cross country season with these gentlemen and these fine young men.  I look forward to spending some time with the team this spring and volunteering once again in the fall.  In speaking with these young men today the subject of Coach Refi’s checklist came up, and told them I would publish it on my blog.   So, thank you coach Refi and here it is!

It would be an excellent idea for any Committed  Runner to print and post this document in his or her home, bedroom or locker.

⊙☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆
Coach Refi ‘s  Self Coaching Reminder Checklist     90–95% of my day

Am I keeping my running log updated daily?

Did I sleep enough last night? 8-9 hours? How hard was it to wake up?     *Sleep deficit can result in a 10% loss in performance.

Did I take my morning heart rate for 60 seconds today and record it  ?

Did I eat a good breakfast or grab something as I was running out the door?

Did I eat 3 square meals + 2-3 snacks? ~

Where did my protein and iron come from?~ How many servings of fruits and veggies did I eat? 7-9?

A banana a day keeps the cramps away!

~Am I really taking in enough healthycalories everyday to fuel my training?

Am I drinking enough water every day?  ~Minimum of 1/2 body weight in ounces + more for training.~128 lb. athlete needs to drink more than 1/2 gallon per day.~Intake should be consistent all day (3-4 oz. every 30 minutes).~Should drink a glass of water 2-3 hours before going to bed.

~Am I rarely thirsty and is my urine light yellow?   *A 1% loss in hydration can result in a 10% loss in performance.

Did I drink chocolate milk and water right after my run?~What about a small protein and carb snack within 30 minutes?

Am I being proactive about preventing injuries?~Did I roll out?~Did I rope stretch and/or static stretch after my workout?~Did I take an ice bath?          ~Am I icing after runs whether sore or not?~

Am I rotating my shoes each day?

Am I thinking positively?~

Did I look at my goal today?~Do I carry a written goal with me?~

How often do I perform positive mental rehearsal?*

The best feeling is taking the starting line knowing I am well prepared.

I AM READY TO RUN FAST! 

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-I will only personally add the following.   Always , everyday,  bring your sweatpants and sweatshirt to practice to warm up.  This should not be an option. Your muscles love to be warm help them out!