November 3rd, Friday

After a few light days I did a pretty aggressive workout on the track this afternoon.  I wanted to do a longer workout but stay on the friendly track service. I decided upon 8 x 400m at a comfortable 9:00 pace with a 2:00 recovery to keep my heart rate up throughout.  I did all my leg and core drills beforehand and ran a couple of pickups in the course of about a mile warmup.  The 400s were quite a bit faster than I planned even though I was comfortable running the entire workout. Each repetition seemed easier, even as I tried to keep a modest pace.

Paces-  8:11,  8:18,  7:52,  7:48,  7:38,  7:44,  7:49,  7:02 !!!

Stats-

a.m.HR = 54 bpm

Weight = #154

Sleep = 9 hours

Diet  =  8

Foot indexes  =

Left foot – plantar fasciitis in the AM is about seven or eight who are the first 10 steps. Not painful while running or throughout the day.

Right foot – Achilles tendon is starting to grumble. Also does not hurt while running,  but I have to be careful to do a good warm-up and not push it. That is exactly why I was trying to run 9:00 today and no faster. The fact that I did run faster than 9:00 ……. will have to find out the result in the morning