Training has been going quite well, I believe. Today, after 2 days rest, I did quite an extensive workout at our community pool and weight room facility. I did 30 minutes on the elliptical machine, lifted the weights for about 15 minutes and then went in the pool for 30 more minutes of running and swimming. It was a lot of work, but I felt quite Invigorated afterwards rather than worn out. Most of my workouts, basically all of my workouts, have been shorter and more intense rather than long and Gentle. I make every effort to avoid hard surfaces, roads and sidewalks. Distances covered Amount to about 2 1⁄2-3 1⁄2 miles for the most part. A recent development is that I have become much more comfortable working on the elliptical machine. I had essentially disdained that as a viable workout option in the past. This evolution has allowed me to get a lot more work done without impact which I find very rewarding.
So it looks like 7 days of work
and a few days of recovery. Then take a shot at running a respectable 800 meters.

On day nine of the 42 day countdown to my opening 800M race I have completed my plan. I will be operating on a 4 day cycle. The 4 components of the cycle are high intensity Interval training, Hills, Pool work and the Elliptical machine. I have concluded that long continual impact runs are not beneficial to my back. So, my aerobic work will be done in the pool and on the elliptical machine. On the alternate days I will do a hill workout and an Interval workout on the track. I will be including 2 workouts of arm and shoulder weights and 2 workouts of core drills in each cycle.

I have established a goal of 3:36 for my first 800m on July 11. My Interval workouts will be done at that pace.

I consider this an ambitious yet conservative plan. The objective is to be consistent and avoid injury at the same time.