January 20, Wednesday

On the cinders today I  was alone for the first time ever. The peaceful 800m oval was an opportune venue to consider the change about to take place in our national leadership.  I have to admit that my spirits were elevated at the thought.

The legs were quite peppy today after a shorter but quicker yesterday.  My goal was to run some up tempo 400m repeats.  It was very cold and windy in the late a.m., but after a quick 1200m warm -up, I  was able to transition into some strong 400m efforts.  Each one got faster and more demanding as expected, concluding with number six under 6:30 pace. The recovery was 200m of walking and jogging.    I finished the four miles with a healthy 1200m cool down.  This was clearly one of the. most intense of the recent workouts.

4 miles in 49:00  with 6 x 400m. @ between 6:50 and 7:45 pace, getting faster each one

With 200m walk/ jog recovery .   1200m warm up  with 4 x pickups and 1200m cool down bundled up tight

January 19, Tuesday

10 x 200m with 200m walk/jog recovery  on cinders bundled up.

A trip to the cinder track today was accompanied by determination to run  something quicker and shorter. My body’s reaction to the 10K run Sunday was total fatigue, 11 hour sleepfest that night.q