July 8 -12

Friday – Rest  – Beach Day

Saturday – 4 miles in 48:30 on Freehold Roads

Sunday – Rest

Monday – 4x 2:00 Intervals with 3:00 Recovery – on  cinders

Tuesday – Ride to Hoboken  for Gracie- Rest

Steady Stats

July 6 & 7. Wednesday and Thursday

Three sucessful workouts this week have boosted my confidence. Monday’s 3 miles with SS; yesterday’s 4 miles on the road with no knee issues and today on cinders; 1 mile warm-up, 2x 1200m in 6:45 with 3:00 rest + 1 x800m and 2 x 400m @10:00 pace + 1 x 200m and  1 x 100m.  ( 3.64 miles in motion in 46:40)

Stats-

Solid 9/10 hours sleep

Weight. at 145lb

Diet = 9

Heart rate = 54 BPM

No leg or foot issues

Monday, Independence Day!

On Saturday, July 2, I competed in the USA Track and Field Club National Championship Masters, age 75/79, 4 x 800m relay at Monmouth University.  My leg was an acceptable but not great 3:24.   We did set a National Record  in that event because we were the 1st team to ever run in that newly  established USATF  age classification.   So, now there is a time (13:23) if any  other 4 old guys want to take a shot at it.  Just fun!

With that event over, I am beginning summer training for cross country.  I will be competing in a few more track races on the way just to maintain by speed. There is the Big Bang Mile in July and the New Jersey Senior games in early September.  I will be attempting to qualify in the 800m and 1500m for the National Senior Games being held in Pittsburgh, PA in the spring. Since I will be at the youngest end of the 80/84 age group in the spring, maybe I will have a chance to defend my 800m National Championship title from 2017.  Just some fun!

My first 5K race will likely be Jason’s Memorial Run at the end of August. The ultimate goal is to win my age group in the Shore AC 5 race XC series in the fall.

Tonight I ran 3 miles on the cinders in 40:00 with about 15 Speed Segments of 50 strides each. A good start….

Legs and stats are good.