August 5, Tuesday
“The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter
Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision that my days of pounding miles on the roads are past. Dirt, grass, cinders and rubber are much more friendly to my legs and feet. I am not sure how sound of a training strategy that is: but I seem to be able to accomplish extended quality efforts on these surfaces with a 48 hour recovery. Plus feet and legs remain injury free. In the month since my race at Nationals I have run 12 workouts that are better than any that I did in the month before the race. Most have included quick work. So, I think that a faster 800m is possible. But the question remains. Am I sacrificeing aerobic fitness along the way? I have two weeks until the Monmouth Mile. That will be the test.
August 10, Thursday – 3.3 miles @ JLHS –800m + 3 x straightaway up —4 x 400m @ 1:55 with = rest —800m down
August 12, Saturday – @ cinders- 3.3 miles of MMF ( My modified fartlek) with 18 SS. (Speed Segments) 46:00
August 14, Monday – @ cinders – 4 miles in 46:00 – with 7 x 800m @ 4:50 with = rest + 200m SS.
STATS – Sound and Steady
Hey Coach! I feel (more recently as I’ve gotten older) that softer surfaces are the way to go. It’s actually harder to train on these surfaces, because there is much less energy return than asphalt/concrete. Maybe do one run a week on a hard surface just to mix it up, and strengthen your legs. Maybe some strides on the hard surfaces, as well. Especially if you’re going to be racing on the roads…