February 15, Monday

So, in the last 10 days I have run over 25 miles during six workouts all on local roads. This was accomplished between three winter storms and a long road trip to Stroudsburg PA to get a covid-19 vaccine. My overall feeling is that I have been not doing enough, but it’s still 6 days out of 10. Most days I do Progressive miles with sporadic speed segments along the way. Today was probably the quickest with five miles and clearly in excess of 20 speed segments. This was the most physically draining of the lot. After tonight’s ice storm I hear it’s going to be in the low 50s tomorro. I still don’t expect there to be any soft surfaces available. So, I may do another “Crank and Cruise” workout to keep the mileage down and the speed up.

GOOD STATS

February 5th,  Friday

“No workout is written in stone.”   Skip Norcross, renowned North Hunterdon and Voorhees High School track coach

As the sun shone on this late afternoon, I thought it would be a good day to try a new workout I learned from Tony Holler’s site on Twitter. I did not write down the name of the coach who created this work out, so I can’t give him full credit.  But Tony Holler posted it.

He called it “Crank and Cruise.”  It goes like this;

Warm up- 5 minutes  Vlose

Run 12 minutes consisting of three 4 minute segments. Each segment begins with a 30 second Crank effort run at goal mile pace, followed by 3 and 1/2 minutes of Cruise at 10K pace. It is a constant 12 minutes with no break.

Follow up with 4 x 100m straightaways 5K pace.

That amounts to a quick 32 minute workout with both speed and aerobic components.

There is no mention of cool down.

______________________________________

Now the old guy version; 🙂

My pace estimates were 7:15 to 7:30 mile,  10:30 to 11:00 for 10K and below 9:00 for 5K adjusting for temp and multiple layers of clothing.

The workout went quickly and I felt strong and relaxed throughout. Having not run for two days previously, I’m sure, gave my legs a little bit of spring.   (Gerund clause)

Warm-up- 1.5 miles, 20 minutes. Old guy cannot warm up in 5 minutes in 38-degree temp.

12 minutes with Cranks @ 7:20 and Cruises @ 9:30 to 10:30

4 x 100m @ under 8:00.   6 minutes

1000m cool down.  12 minutes

50 minutes!  Close…… Skipper will forgive me.  RIP buddy.

I may be in  better shape than I thought.

18 days of work,   11 days rest, 1 day unaccounted for probably off

Some good middle distance speed work, 200m, 400m and 800m

Mostly longer runs with progressively faster miles, usually finishing at under 10:00 pace.

A little more comfortable at 10k distance

Interspersed a respectable # of SS throughout

NOT A BAD MONTH CONSIDERING I AM NOT IN ST. AUGUSTINE.    HUMBUG!