JUNE 12, FRIDAY

Felt like another brick in the wall.

Tonight was another beautiful time to run. It was 77 degrees with no wind. The track was quite empty so is he chances of encountering individuals was very slim. I started out with modest expectations but quickly decided that a comfortable five miles would be the optimal workout tonight.  Along the way I added frequent 30 second speed segments at a very moderate pace just to elevate the heart rate. I didn’t feel the need to walk at any point along the way which was good. Each mile was progressively quicker with the final mile at a surprising 9:30. I am quite happy with this aerobic 59 minute workout.

Stats-

Diet =  9

Weight = 144 pounds

Sleep = 9 hours

Leg muscles are sore but respond well after about 20 minutes of warm-up.

Foot indexes are all in the low one or two range. I am currently running almost exclusively on the cinders because I feel it greatly benefits my legs and feet.  The impact of the pavement seems to Rattle through my legs these days. And since my recent fall I have become someone reluctant to take a long bike ride. So the cinder track currently fits the bill.  Soft and safe…and 7 minutes away.

As the setting sun cast  wonderful colors across the sky, Kristen and I enjoyed a run on the Cinder track. My legs felt light after a day of rest. So, I kept in motion for 1 hour doing a variety of running jogging and walking segments.  Mostly ran at a solid pace 30 second and 60 second and 2 minute speed  segments with periods of walking and jogging to recover. I stopped only because of darkness as my legs continued to feel fine after the whole hour.  All of the segments were timed that under 8 minute pace and many as low as 7;10.

Stats on solid and stable.