February 12, Tuesday
“If I can get better, why not.” Emil Zatopek
It was a summer like day in St Augustine today; high puffy clouds, deep blue sky, temperature in the mid-80s and a steady soft southern breeze. We went to the beach and set up our little tent and cool, new Tommy Bahama beach chairs (Hot $5.00 buy at an estate sale.) at about 1:30 p.m. . The idea was to have a walk and a workout run. That idea was quickly abandoned amid the overbearing heat. We enjoyed the summary conditions for about an hour before heading back home for an early dinner. Dinner at 4 p.m. and a cool run at 6:30 p.m. became the new plan. That worked out very well because by 6:30 the temperature was about 65 degrees as the sun was setting. I ran on the dark beach, a little spooky, for 53 minutes and covered 4 miles. Throughout the run I did frequent SS including three x 400m and 13 x 75m. My pace for the 400m segments was at 8:00 per mile and the 75m segments came in at between 7:00 and 6 :00. My Garmin actually clocked my last SS at 5:40 pace. That’s pretty quick!