May 11, Saturday

Scheduled as a recovery day, I decided to go for a long, comfortable bike ride with a few hills to raise the heart rate.  About 9 miles in about 50 minutes; no watch today.

May 10, Friday

“Set a goal and a program for yourself, and everything else will follow.  Guaranteed”

   —  Amby Burfoot,  The Principles Of Running

Early evening on the cinders as the temperature hovered in the low 80’s, I set a goal to run 200m efforts at target race pace with double rest.   My very optimistic target race pace is 6:00 for 1600m.  If I can get close to that goal, I am sure that it will be enough to win two titles at the National Senior Games.  So, today’s goal was to reach :45 for 200m.  I did four x 200m in :49,  :47,  :46,  and :45.  This is on cinders, without spikes not approaching 100%.  With a 1-mile warm-up and a 1-mile cool down it was a 3-mile day in total.  Not bad!

Stats-

Weight =  149.2 lb. That is the lowest in 2 years!

Morning indexes are good.

Heart rate is steady.

Diet has been excellent.

Sleep equals 11 hours last night!

Stretching is fair. Body weights on hold.

May 8, Wednesday

On a perfect afternoon for running I headed to the cinders to do a Tempo workout. My goal after completing a good warm up wish to run 2 times 1000 meters in 5 minutes each. I have to admit I was not confident that I would be able to do this workout. I was able to check my watch each 200m to attempt to remain constant at 1 minute if possible. I was able to stay slightly ahead of Pace on each 200m without much difficulty. I completed my two average Booth under 5 minutes to my surprise. The first one was 4:55 and the second was 4:50.  I was very pleased with this workout.:-)

May 7, Tuesday

New +75 training concept.  Protecting the old legs.

Ran 2.6 miles in 31 minutes.  In the last mile I ran 6  x 60 second SS of 150 strides  with 60 seconds quick walk recovery.  This procedure is constant with my recent inclination to believe that quick SS interspersed with quick walking is superior to continual slow running.  This provides for quicker muscle firing and fewer running foot strikes over the elapsed time.  My experience with this procedure has  been that, as my legs remain quick and fresh, my heart rate remains steadily elevated suggesting a positive effect on aerobic conditioning as a bonus.

Stats-

Weight = 150 lbs

Diet = Great diet – 10

Foot indexes are good.

Heart rate = 54 bpm

May 6, Monday

“Training is principally and act of faith.  The athlete must believe in its efficacy: he must believe that through training he will become fitter and stronger.” —- Franz Stampfl

 The last week has been devoid of running because I was recovering from a week and could say a month of hard work.  Also my left knee was hurting on impact.  So it was an act of caution to back off for a while. I did ride and swim and lift a few times. And I did walk a good amount. So, today, as the weather turned spring like, I took the opportunity to get out to the cinder track for some aerobic training.  It felt good.  I was in motion for 65 minutes. I covered 5 miles.  It took about 2 miles in motion for all of my gentle aches in my legs and feet two dissipate. I walked for the first 800 and then began a routine of running 400 and walking 400. It went pretty quickly and my body responded well. I think it turned out to be a profitable use of my time and energy. Hopefully my knee, which was feeling fine by the end of the workout, will feel as good tomorrow.

As I realize that it is only six weeks to Nationals, my preoccupation with avoiding injury intensifies daily.

Stats-

Weight equals 150 lb

Diet is good.

Morning foot indexes very good after a week of no impact.

Heart rate is stable.

Stretching has been consistent , daily body weights random.

April 28, Sunday

5 miles in 55.24 may be a personal best in Jackson.  I am becoming more confident with each one hour run that I complete.  My body is tolerating these runs quite well.

Stats are steady.

April 29,  Monday,

I began today’s workout on the cinders with limited expectations because I had run a quick 5 miles yesterday. I expected my legs to be heavy and take a long time to get loose and comfortable. This turned out to be untrue as I felt comfortable during my first  half mile warm-up jog.  Encouraged, I proceeded to do 8 x 20 second pick-ups at gradually increasing speed. I set as a goal to run some 440’s at under 2:00.  (8:00 mile pace)  I have to think statute measurement rather than metric because that is how the cinder track is set up.   I included in my thought process the possibility of continuing on for a full 1/2 mile if at the 440 mark I was on time and feeling comfortable.  I tried to keep in mind the slogan I have set as my training guide, “Do what frightens you.”  Well, I was slightly ahead at the quarter-mile mark,  so I chose to continue to the half mile mark. I finished in 3:58.   I was a little breathless but excited. I decided to approach the second run in the same frame of mind. Once again I was under and continued, finishing in 3:57.   I began the third interval a bit frightened and with diminished expectations. Surprisingly, I hit the quarter mark at exactly 2:00, and feeling rather comfortable and  excited, I decided to push the pace in the final quarter and finished the half mile in 3:52.  I had a long debate with myself about whether to try one more interval. Caution prevailed over recklessness.  [April 21, quote applied. Aristotle — ” Courage is the mean between fear and confidence.”  I resolved the debate by concluding that three was enough for my first interval workout in months. I was very encouraged by this workout.

Steady stats.

April  24,  Wednesday

“We are different in essence from other men.” ~~~ Emil Zatopek

Got some good work done this fair afternoon on the cinders.  It was a  total of 4 miles with 10 x 200m SS.  I forgot my watch; I don’t have times..  But each one felt faster and more fluid.  I stopped only out of caution, feeling no physical or aerobic distress.  Positive!

Stats-

Weight = #151

Diet = 9

Sleep = 9 hours

Indexes are good

Heart rate is normal 54bpm

Daily stretching and body weights are ok, not great

April 23, Tuesday

Amid some random, not so quick jogging, running slowly and walking this evening, I decided to try for an 800m run under 4:00.  It seemed to be difficult to get going today; probably because my legs were still  heavy from consecutive 5 mile runs on Saturday and Sunday. It was on the road with a 12 foot incline over 800m.  I ran it in 3:57.  I would not say it was a 100% effort, 80% to 90%.  I think that is ok at this stage of my training.

It was also preceded by a 2-mile walk on the boardwalk about an hour earlier.

Source: Garmin Connect

April 22,  Wednesday

20 minutes in the weight room plus a 30 minute swim……..pretty good work for a rest day.

Quadriceps were sore this morning after 10 miles in 2 days. I take it as a good sign that I did some quality work over the past two days. Other parts of my legs and feet are holding up pretty well. But I think I needed a non-impact day.

Steady stats