April 15th Friday  5 p.m.

What a difference a day of rest makes!

Today my legs were are light and springy.☺

I took advantage of my happy legs, the quality weather and the Cinders today to complete an interval workout.   It had been a while since I ran at a quick pace.   So I decided that today I would go for some 8:00 pace intervals.   I like 8 minute pace because it makes for a simple timing;  2 minutes for a quarter ,  4 minutes for a half.   My original goal was to try to get in 3 miles of work at that pace.   I took a long, 26 minute warm up of about a mile and a half with walking , jogging, stretching and 3 light pickups.

I started out doing quarters at 2:00 with a 1:00 recovery.  I did the first six at under 1:55.  Than I got a little braver and did a half at 3:48.   Followed that with two more quarters, both under 150.    Stopped  after two and a half miles .  I probably could have completed 3 miles but didn’t want to go into that dangerous PIZ and lose time because of soreness or injury.   I felt this was the best workout I’ve done since we  got home from Florida.    I am very pleased with the ease at which I ran within each of the intervals today @ 7:30 to 7:45 pace with no difficulties breathing or with my stride.  Best pace today was @ 6:15?♨

I do love the cinders.

Finished up with half mile jog.  Total time for workout 1 hour.

April 15th,  Friday,    12:30 p.m.

“Time, Time, Time  Is On  My Side.  Yes It Is!”

Today is going to be a contemporary blog.  I decided to try to time how long it takes from beginning to end to complete a workout session if I follow all of the recommendations that I have made to myself and to others as pre and post-workout protocols.  ( Is a 40 word sentence too long? )

The day begins with attention to morning stats; rest, HR, weight and I-Mad. Today that was at 7 a.m. after 6 hours of sleep, 154#, 52 BPM  & 2.5.    The morning was filled with chores. After a  lunch of cereal, wheat germ and yogurt my attention turned to the workout.

12:30 p.m.   The first decision is always where will I do my workout today?  Since it is calm,  the sun is out and it is about 55 to 60 degrees I have decided to do my workout on the cinders at the Horse Track.   Next, I heated my warm up pads in the microwave and sat down to heat my Achilles tendons and calves.   That is when I  began to think about writing this  contemporary post.

12:50 p.m.    Dress for run and do gentle active stretching in lower legs.

1:08  p.m.    Leave house for track.

1:23 p.m.     Start workout at track.     (Details of  a happy, quality workout are in separate post!)

2:23 p.m. Finish workout at track.  Find a nice guy to take my picture.

2:40 p.m.   Arrive home for chocolate milk and ice and transfer workout data from  watch into laptop.

3:00 p.m. Shower  and change.

3:20 p.m.   Running /training segments of day complete. Total time start to finish 2 hours 50 minutes.  Now that’s a good chunk of the day, but if you’re retired you have that kind of time in most days.  None of it is very hard, but;

Doing it right takes a commitment.