Monthly Archives: March 2017

Inspired work

March 10th,  Friday

Ideal conditions; 75*, overcast, gentle breeze and scenery on the beach improves markedly as Spring Break arrives.

An interesting run today of 6 miles in 1 hour and 22 minutes. The goal was to run some 400 meter intervals at 8:30 pace. Here is what happened. I jogged for 20 minutes to warm up. I ran 8 x  400 meters at about 8:30 pace in a 3 minute cycle. This was in fact the first true interval workout  I have tried in this journey toward the National Senior Games 1500m championship. It went pretty will I thought.  All this happened while running south, and I lost track of the distance.  So, when I turned around I was more than 3 miles from home. Now, I never intended to run a 6 mile workout today. So I started to jog the long journey back down the beach. Eventually I decided to walk because it looked really far.  Then I had the brilliant idea to take my shoes and socks off and soak my legs in the cool, stimulating ocean surf as I walked.  That was very refreshing, but I was making very little progress on my way back. With the Saint Augustine Pier, which was my starting point, looming far in the distance; I put my socks and shoes back on and began to run again because I was anxious to get home.  Remarkably my legs had recovered pretty dramatically from my work out, and I was able to run the remaining one mile home in about 9:35.  I was pleasantly surprised, exhausted  and exhilarated.

Stats are stable.

Uneasy, Easy day

March 8th,  Wednesday

Scarey video from 2015  !!

 

Cloudy run on the beach this afternoon. Having seen the above video on Facebook recently, I was a bit spooked early on by lightning in the distance.  The ominous clouds drifted off to the northeast slowly.

 So I managed to get in three and a half miles in 44 minutes with a few brusts of from one to two minutes at 8:00 pace.  Seems like an appropriate recovery day run.

Stats – Stable

 

Lighthouse 5K

March 2, 3, 4, 5 and 6

Thursday  through Monday

Pre-race; Thursday I walked for 40 minutes.   Friday I did not run

RACE; Saturday I ran 5K in 26:50 All systems felt good. The time was faster than I anticipated.  I was very happy with my performance.

Post- race; Sunday I rested and enjoyed my performance.  Also drove to Strawberry Festival.

Monday I ran 4 miles in 50+ minutes, still recovering.  Left foot a little tender in same spot that hurt after race in Freehold last spring.  Not as bad, but present nonetheless on today’ s run.  Icing a few times a day.

Note to self; on the run up to the Nationals two years ago I ran 33 minutes at the Lighthouse 5K coming off an injury. I believe that means I am in better condition approaching the Nationals this time than I was in 2015.  The goal was to get home in April prepared to do some serious training. I think I will accomplish that goal.

Stats – Stable

S