Early evening on the cinders I started out with very little confidence that I could accomplish a serious interval workout. My legs did not feel very strong, and I was feeling little nicks and pains in different parts of my body. But I decided to do normal routine. I ran 1000m, stretched and did three accelerations. I stripped down and started running 400m intervals with a two minute goal and a five minute takeoff time for each one. The first few were quite uncomfortable, but still came in close to two minutes with less than maximum effort. So, I continued, hoping to get in maybe five or even six. Things became a little more fluid and comfortable. I wound up doing seven, plus one very light one for number eight. I actually shortened the takeoff time to four minutes on the last few because I was recovering more quickly. The first seven were all under 2:10 with one actually coming in at 1:45, somehow. The total time for the whole set of eight was 34:00. It was a pleasant surprise. 😊

Aerobic workout of 3.4 miles of AAF in 47:00. Did a slightly different cycle today. Increased the acceleration segments by 30 seconds to a full minute followed by a minute of walk and jog. No leg issue’s!! Felt good.😊

Easter Sunday was a joyous day. Robert and Kristen were both here for the weekend. I was delighted to spend the morning doing an interval workout with Kristen on a warm and breezy cinder track. The whole family including Gracie lounged on the patio all afternoon listening to classic rock. Then we had a sumptuous Ukrainian Easter dinner that lasted about 2 1⁄2 hours. We topped the night off watching cheesy romantic comedies. It was just perfect.

The interval workout was 4 x 600m at 3:00 with = rest. (3.0 mile day with up & down)

Yesterday’s AAF was very demanding on my legs. I decided to take a recovery day. I spent the afternoon in the Hot tub/whirlpool and in the pool swimming and running and back in the Hot tub/whirlpool for the lots of stretching and relaxing.

The air had a definite spring like feel today,  great sunshine and blue skies.

My workout consisted of 4.5 miles today on the cinders. Three full miles of Age Modified Fartlek. [Walk :30 – Jog :60 – Accelerate: 30. Repeat]

I felt strong and stopped only to avoid injury. And my Garmin says that my VO2Max is now 38.😊

Back on the cinders today for some middle distance intervals. This was a repeat of my 1st interval workout 2 weeks ago. That is running as far as I can for 4:00 with 2:00+ break x 4. I ran significantly further for each interval this time around, which is a definite sign of Improvement. I was tempted to run a fifth interval because I felt ok on number 4. But I declined because of an abundance of caution. The total workout was 3.5 miles with warm up and cool down. Positive day!😊

Following a much needed day of rest, I went to Turkey Swamp Park to battle the swirling wind. I covered 3 1⁄2 miles with frequent speed segments both long and short and a few hills for 40 minutes. An ok aerobic day. Back to HIIT tomorrow!

Monday – Got to the cinder track today on a more spring like afternoon with heavy legs. The goal was to run 1000’s today. I had in mind to run 8 minute pace but that was not going to happen today So,
I settled for running 4 comfortable thousands, which all turned out to be about 6:15. That is 10:00 pace. It was a 4 1⁄2 mile day, and I was well used up. Also, kind of cool that my Garmen noted that my VO2Max was up another point to 37!😊
Fortunately, tomorrow is a rest day. My legs need it. End of week two.

Week 2 – Day 5 – Aerobic day – Sunday
The cinder track was in excellent shape today as I set out to do some Elegant Eights. My legs were a little heavy getting started as a result of what I considered a pretty demanding workout yesterday. The goal was just to cover about 4 miles at a moderate pace today. Progressive miles entered my mind. I quickly backed off that idea as I began my 1st effort and settled for a comfortable 800 meter instead. It felt slow but ended up being a 5:15. I was pleasantly surprised at that. I quickly set a goal of 6 times 800 meters at that pace. I was once again pleasantly surprised as each repeat seemed much more comfortable and quicker;
5:15, 5:08 5 04, 4:52, 4:45, 4:56. With a warm up that constituted a positive, 4 mile, aerobic day.

I set out again today with no idea of where I was going to do the workout. I was bundled with four
No layers everywhere. And still the cold was Cutting. It was another dark, dank, drizzly, damp, 40° day. It was bound to be muddy everywhere. So, I decided to take a chance on the high school 400 meter track at Jackson Liberty. I drove this 7 miles to the school and i onmmediately realized that the gates were locked for Reasons that I can never understand. But I decided to jog the perimeter in case 1 of the gates was left open by mistake. And I found one on the far field. I had to walk and jog through about 100 yd of mushy muddy field to get to the rubberized track, but it was worth it. I wasn’t suretp if I could actually do a workout in this miserable weather. But I started moving and did a typical warm up. Then I just decided to be a badass and start my 8 x 400 meter interval workout that I had planned. After removing half of my layers, I seLt out with the goal to run as close to 2:15 as possible taking off each time at the 4 minute mark. I had no idea if this workout was actually possible under the conditions. But, because I am a badass, I banged out all 8 under 2:10.😎 The total time was 32 minutes lus half mile cool down. I arrived home cold and wet and totally pumped up.!!