June 26 and 28, Monday and Wednesday

“All I want to do is drink beer and train like an animal.” Rod Dixon

ONE OF MY ALL TIME FAVORITES…….!!!

Monday- Being neither a Mad Dog or an Englishman, I chose not to go out in the midday sun.  Instead I chose the Shady Trails of Turkey Swamp Park to do a few miles of my favorite Modified Fartlek (MMF).  The workout consisted of 3.3 miles of work with 12 series of walk/ jog /run, 30 seconds each segment.  The total time in motion was 41:00.  Run segments averaged around 8:00 pace.  Seemed like a good day.

Weight, Sleep and Diet are good.  No leg or foot issues. 🙂 🙂

Wednesday – On the cinders as dusk loomed I did a workout of 6 x 400m with a 1 mile warm-up and a 1 mile cool-down, total of 3.5 miles in 37:30.  I was pleasantly surprised that I was able to maintain the goal that I set at the beginning of the workout to initiate each 400m interval at 3:00. I hoped to run 2:15 with a :45  recovery and back in motion at 3:00.  That would be 9:00 pace.  I had not done such a tightly structured workout as this for many months. So the sequence was 17:00 as follows;

2:15 – :45.   2:10 – :50.    2:15 – :45.   2:02 – :58.     2:05 – :55.          2:00.   =    17:00

I feared throughout that I would be unable to hold the pace with such a short recovery, but I was able to do so quite handily. I really love this kind of track work. I hope my body can handle it, and I can do a few more of these before July 13th.  Chocolate milk to follow, and the Mets and a Bud Light and bed………zzzzzzz

Steady stats.  🙂