August 5, Tuesday

“The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter

Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision that my days of pounding miles on the roads are past. Dirt, grass, cinders and rubber are much more friendly to my legs and feet. I am not sure how sound of a training strategy that is: but I seem to be able to accomplish extended quality efforts on these surfaces with a 48 hour recovery.  Plus feet and legs remain injury free.  In the month since my race at Nationals I have run 12 workouts that are better than any that I did in the month before the race.  Most have included quick work.  So, I think that a faster 800m is possible.  But the question remains.  Am I sacrificeing aerobic fitness along the way?  I have two weeks until the Monmouth Mile.  That will be the test.

August 10, Thursday – 3.3 miles @ JLHS –800m + 3 x straightaway up —4  x 400m @ 1:55 with = rest —800m down

August 12, Saturday – @ cinders- 3.3 miles of MMF ( My modified fartlek) with 18 SS.  (Speed Segments) 46:00

August 14, Monday – @ cinders – 4 miles in 46:00 – with 7 x 800m @ 4:50 with = rest + 200m SS.

STATS – Sound and Steady