Daily Archives: November 12, 2018

Cool 4 with surges

Training

November 11th, Sunday

Senior Runner/Competitor

On a cold afternoon at the half mile,cinder track,  bundled in multiple layers, I set out to try for a three mile comfortable run hoping my tender feet and nagging calf would hold up.  My calf was aching in the early laps but everything else seemed okay. After lap two I decided to try pickups on the straightaways of 60 t0 75 strides each hoping for a total of eight.  With occasional stretching breaks the calf issues began to disappear. The pace and the pickups quickened, and I shed layers each lap, and I wound up running the 3rd mile in about 9:40.  I opted for an additional half mile cool down, but ended up running a full mile with 4 more pickups to make a total of 12.  PAfter 4 miles in 49 minutes I felt very loose and comfortable and thought for a moment about continuing, but I stopped out of caution. It was a better workout than I had anticipated.

Total workout = 4 miles in 49:32 with 12 serious pickups of 60 to 75 strides

 

Stats –

Sleep = 8 hours

a.m.HR = 54 BPM

Diet = Thanksgiving dinner. Delicious but very heavy.

Weight = #156

Indexes are all stable. Not great but manageable.