April 29,  Monday,

I began today’s workout on the cinders with limited expectations because I had run a quick 5 miles yesterday. I expected my legs to be heavy and take a long time to get loose and comfortable. This turned out to be untrue as I felt comfortable during my first  half mile warm-up jog.  Encouraged, I proceeded to do 8 x 20 second pick-ups at gradually increasing speed. I set as a goal to run some 440’s at under 2:00.  (8:00 mile pace)  I have to think statute measurement rather than metric because that is how the cinder track is set up.   I included in my thought process the possibility of continuing on for a full 1/2 mile if at the 440 mark I was on time and feeling comfortable.  I tried to keep in mind the slogan I have set as my training guide, “Do what frightens you.”  Well, I was slightly ahead at the quarter-mile mark,  so I chose to continue to the half mile mark. I finished in 3:58.   I was a little breathless but excited. I decided to approach the second run in the same frame of mind. Once again I was under and continued, finishing in 3:57.   I began the third interval a bit frightened and with diminished expectations. Surprisingly, I hit the quarter mark at exactly 2:00, and feeling rather comfortable and  excited, I decided to push the pace in the final quarter and finished the half mile in 3:52.  I had a long debate with myself about whether to try one more interval. Caution prevailed over recklessness.  [April 21, quote applied. Aristotle — ” Courage is the mean between fear and confidence.”  I resolved the debate by concluding that three was enough for my first interval workout in months. I was very encouraged by this workout.

Steady stats.