January 29th, Monday

My Sunset beach shadow

So, today I began my run on the beach as the sun was setting.  I didn’t use the heating pads today. Instead I did my leg swing drills before I began to run including some lunges. The first mile was very careful and deliberate at about 13 minutes per mile. The good news is that both my calf and quad muscles felt fine.  After I passd the mile mark, I decided it was time to follow my new motto, “Do what frightens you.”  So, I began a series of pickups starting with gentle bursts of 20/30 strides. As I gained confidence, I increased the length and speed of each pick-up. I turned around at the 1 1/2 mile mark and continued the      pick-ups.  In all, I ran over 15 bursts reaching about 1 minute for the final few at a pretty quick pace.  It was quite exhilarating to run at a solid pace for the first time in a month. The sun had set by the time I finished this 3 mile workout.  After the run I stood in the quite cold pool for 10 minutes.  The debate over the efficacy of cold pool baths after a run is a subject for another post.  But it felt good.

Stats-

Weight  = #153

Sleep  =  8 hours

Diet = 9

Morning heart rate = 54 beats per minute. Very consistent!

I-Mad = 0

I-Mpfd = 5