February 23rd,  Friday

This morning as the sun rose I ran my first early morning beach run since arriving in St Augustine. I am now sorry that I waited so long to do that. It was a lovely morning with about 64 degrees and calm. The sand was firm and flat. There were many more people enjoying the beach than I expected.

For the first 20 minutes of the run my quadricep muscles were not very responsive .  I think this is a result of  some hard  bicycle work two days ago . I ran south for 2.5 miles when my right calf  began to complain each time I added a 50 stride pick-up. So, I was forced to adjust my stride to keep firm establishing too much toe rise. That worked for a while until eventually the calf muscle loosened up. My original goal was to run 4 miles. So I stopped at the end of the fourth mile. I planned to walk the final mile back to the starting point. But my legs felt more energized than at any time during the run. So I began adding 50 stride pickups with walk /jog in between and did that for the entire last mile. So, I wound up doing more than I had set out to do. The mile times were not very fast, but I think I accomplished my goal to achieve  some very good aerobic work today. Also added was the bonus of about 10 pickups.

STATS –

Workout = 4 miles in 47.10 + 1 mile of pick-ups

I-MID = 2.    I-Mad = 1

Weight = #153

Sleep = 6  hours

a.m.HR = 54BPM