July 17  to 23

Saturday , 7/17.  Today I joined the Jackson Liberty cross country boys team at Manasquan Reservoir for this Saturday practice. It was a treat to be back with the coaches and the boys for the first time in over a year. I managed to run the five miles around the reservoir in 1 hour and 3 minutes through the 89*, humid air.  It was quite taxing on the body!

Sunday, 7/18.  Speed day. 10x 100m in :23 – :25 in between 3.4 miles on the cinders.  Quick!

Monday, 7/19.   Lots of walking on tired legs with Gracie. Stretching and leg loosening drills.

Tuesday, 7/20.  20 minute swim – still recovering

Wednesday, 7/21.   Back on the Cinders  for 4 1/2 miles in 1 hour with frequent speed segments of in excess of 200m all on the shady part of the 800m track.  Started slow, built intensity, finished strong and spent.  Good day.

Thursday, 7/22.   45 minute fast walk on the phone with Rich at Turkey Swamp Park.

Friday, 7/23. Today I went to the Jackson Liberty track in the afternoon hoping to do a decent repeat workout. Once again my legs were heavy when I started out. So, I did an extended warm up with numerous pick-ups.  Still filled with trepidation, I started out to do his ladder Up and Down at 10:00 pace. (200, 400, 600, 800, 1000, 800, 600 400, 200)  I thought it might be a little too ambitious, but I figured I would give it a shot. I surprised myself by maintaining an 8:00 pace has I got underway with relative comfort. The long story short is that I was able to maintain an 8:00  pace throughout the entire ladder, up and down. I actually finished final 200m in a comfortable :51, which converts to 3:24 pace for 800m.  With warm-up and cool-down this workout amounted to over 5 miles on the track. This workout surpassed my highest expectations, tested me thoroughly and produced a two-hour nap immediately after I arrived home.   🙂 🙂 🙂Loving the rubber…..

Stats- All are stable in a good range. No leg or foot issues.

Sleep- 8 to 10 hours

Diet- 9/10

Weight- 143/145 lb

Heart rate 54  bpm daily

My Garmin says my Vo2Max is 40. They say that is good. 🙂

July 6 to 16

I miss Frosty!

Just trying to maintain some fitness in this heat wave-

Running on the shaded trails at Turkey Swamp Park-

Swimming every chance I get-

Making use of the reopened exercise room at the community clubhouse– bike, treadmill and elliptical and weights

Stats are ok.

July 5, Monday

2.5 miles in late afternoon coolness @ FSML with 10 SS.  Originally was hoping to make this  a swimming day. But  procrastinated my way past 5:00 PM. So, I had to make the decision to go for a run.  Happy to get 2.5 in 32minutes.

July 4, Sunday

Ran a quick and comfortable, probably PR, 4 miles at Turkey Swamp Park’s shady trails today in 43:00.  Final 3 in 31:39.

All well with stats.

July 1, 2 & 3 – Thursday, Friday & Saturday

Thursday- Good 20 minutes swim and lots of driving.

Friday-  A really good day of work.   30 minute swim, longest yet, in a totally empty pool on a overcast morning.  Later a solid workout on the cinders.  2.5 miles total… 1 mile warm up with frequent pickups.  Than 800m in 4:17 (8:34);  600m in 2:50 (7:36);  400m in 1:47 (7:06): 200m in :45 (6:00) !   800m cool down.   Finished wanting to do more.  But stopped out of an abundance of caution.

Saturday- Back to the cinders for a short workout. 1  mile warm up with strides, then 4 x 400m in  2:04  – 1:43 – 1:47  – 1:47.          + 15 minute jog.

Feeling PRRRRETTY GOOD !

SOLID STATS