January 14, Friday

“Why would I practice running slow?  I already know how to run slow. I want to learn how to run fast.”            Emil  Zatopek

After a few bitter cold days that kept me off the road, I had two good workouts on Wednesday and Thursday at the cinder track. On Wednesday my legs felt strong as I ran 3 1/2 miles in 40 minutes with a few speed segments along the way. On Thursday I went back to the cinders to do some faster work. The goal was to run 4x  800m intervals as close as possible to 4:00 each. The weather was a balmy 49 degrees at the time. After a mile and a half warm up I actually stripped down for the first time in a while and set out running my 800s.  It was pretty demanding but, all in all, comfortable. I rested 2:30 between each interval. The times were 4:08, 4:20, 4:15, and 4:19.  My Garmin app rated it as a Overachievng workout (5) and recommended 72 hours recovery. I began with 10 hours of sleep last night.  Today I took the dog for a long walk.

Stats are steady and legs are feeling fine.