August 31st, Saturday

Happy to get back to the cinder track for 4 1/2 miles with 15 speed segments (SS). This felt very good, best running workout for a while. I alternated one minute run with one minute walk (MMF) after half a mile warm up and with a half mile cool down. The total was 51 minutes. The time and distance passed quickly, tempered with some classic rock and a catch-up  conversation with Rob via my high tech ear piece and phone along the way. The speed (SS) segment’s pace averaged between 7 minutes and 8 and 1/2 minutes.

I just checked my written calendar log and realized that I just completed one full year of entries.  (Picture above)  Need to buy a new calendar. It’s a year of work, mostly in preparation for the senior Nationals. Somehow it worked out and I was ready to go in June.  Since then I’ve been on cruise control but still ran a decent 5K last week.

Stats are solid.

Need to set a new medium-term goal as I start the month of September.  Maybe a 10K in October or November.