October 29th, Monday

At cross country practice todayI ran about 3.5 broken miles.  What is a broken mile you might ask. A broken mile is just exactly what it sounds like, an interrupted period of running over an extended period of time. For example, today during a track workout for the cross country team I continually ran around the track stopping on occasion to talk with the boys or to do a recovery with one of the groups. The team completed a very successful workout. I stayed in motion for close to an hour with stops and starts and some surges along the way.  It felt like I got a decent amount of work done. I like that I have late!y been able to run on consecutive days with no foot or leg issues.

Good stats.

October 27th, Saturday

Got out after the wind and rain to run 4 miles in 49:04. Each mile a little faster.  The final 3 miles in 34:36.  I did more than expected.

Steady stats…..

October 26th, Friday

With the threat of a very wet nor’easter looming for the next 24 hours, it seemed imperative that I get a decent workout in this afternoon.  Wednesday and Thursday were days of  minimal training accomplishments. My legs were sore and heavy from the deceivingly hard workout I did in the pool on Tuesday. So I set out to the cinders where I do most of my best training it seems these days.  I have convinced myself that my goal training pace for the next two months should be 8 minutes per mile. I have become convinced that running faster than that takes a toll on my feet bringing back some of my recurring injuries. I did a good 20 minute warm up and began running 400s with two minutes rest. All of the repeats were in the range of 8:00 or faster,  and I managed to complete 6 before I stopped out of caution. I was running comfortably quick (C/Q) for the entire workout with no aerobic, leg or foot discomfort.  This was a positive day!  Could have done 8 easily.

Stats-

Diet = 9

Sleep  = 9 hours

Weight = #152.8

a.m.HR = 54 BPM

FOOT INDEXES remain steady at 2/3 in a.m. but not an issue running.

October 23rd, Tuesday

Worked steadily for 90 minutes this evening at the exercise room and in the pool.

10:00 – tredmill

15:00 – bike

35:00 – weights and drills

30:00  – running in pool

Ran 8 x PAS (Pool Acceleration Series =  75 strides @ 5k effort + 50 strides @ 800m effort +    25 strides @ max effort with 1 minute recovery)   Most PAS’s ever in one session.

Stats- Consistently positive

October 22nd, Monday

Two walks and short bike ride.  Not much, Tired legs.

October 21st, Sunday

The Black Box

I got a late start today waiting for the wind to die down before I headed out for a run. About 3 minutes into the run I made an irreversible decision to take a 4 mile loop.  The light faded quicker than I anticipated. So somewhere around the end of the third mile it was quite dark.  At that point I was faced with a decision of taking a Wooded Trail or staying on the road for about 300m.  I decided to”Do what frightens me!” So I took the darker, wooded trail.  It’s turned out to be almost Pitch Black in the trail. I was reminded about telling my runners to “Go into the Black Box” during a race.   I pushed on deliberately, stopping only to snap at a picture to document my adventure in my blog tonight. Fortunately, I emerged from the trail intact. I did wonder about the recklessness of my decision as I ticked off the final mile at a little quicker pace. Then I thought;

Stats-

Workout =  4 miles  in 48:20

Weight  =  #153

HR = 54 BPM

Sleep  = 9  hours

Diet = 9

Foot indexes  are stable/ ok

October 19th, Friday

Ran 3 miles in 35 minutes on the cinders late this afternoon.  I think it was just what I needed. I made no attempt to run any faster then a comfortable 11:30 pace in full sweats.

Standard stats.

October 18th, Thursday

After a very successful 3rd place finish in the Ocean County Championship race for the Jackson Liberty boys xc team today, I spent 70 minutes in motion at the clubhouse tonight.  I did chase the boy’s race a little bit, but not enough to call it a workout.  My feet and legs were aching for most of the time. I think it is the result of not taking the time to do proper warm-up before I began to run.   But I forced myself to get to the club for running on the treadmill, working with the weights, swimming and water running.  I felt pretty bushed by the time I finished.  So it must have been a decent effort.

Good stats… Continue reading 70 minutes in motion →

October 16, Tuesday

I hope I did not get ahead of my training today: but it was such a pretty, fall afternoon that I felt very comfortable on the track. After a long warm up and a few strides, I decided to run some 200-meter intervals at 8 minute pace if I could. I ran most of them closer to 7 minute pace hitting about :52 to :54 on average.  I was running very comfortably, and I did try to slow down each time, but the end time remained in the low 50s. I stopped at 7 only out of fear that I might be overdoing it. Those times do seem a little too fast for this moment in my training sequence.  I would like to get back to a few longer runs in the 10 to 11 minute per mile range to continue to build on my base.

Stats-

Sleep = 9 hours

Diet = 10

a.m.HR =52 bpm

Weight  =  # 153.8

Foot Indexes are steady.

October 15th, Monday

Today I ran at a comfortably quick pace 10 x 100m hills while monitoring the JV team at practice.  It felt productive.  Good warm-up  of leg and hip drills.

Stats-

Sleep = 9 hours

Diet = 10

Weight = #154

HR = 54BPM

I-Mad =1

I-Mpfd =  7   Still rough for about 2 minutes in a.m.  No discomfort while running!

Workout = 10 x 100m hill runs.