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Monday-<\/strong> Being neither a Mad Dog or an Englishman, I chose not to go out in the midday sun.\u00a0 Instead I chose the Shady Trails of Turkey Swamp Park to do a few miles of my favorite Modified Fartlek (MMF).\u00a0 The workout consisted of 3.3 miles of work with 12 series of walk\/ jog \/run, 30 seconds each segment.\u00a0 The total time in motion was 41:00.\u00a0 Run segments averaged around 8:00 pace.\u00a0 Seemed like a good day.<\/p>\n Weight, Sleep and Diet are good.\u00a0 No leg or foot issues. \ud83d\ude42 \ud83d\ude42<\/p>\n <\/p>\n Wednesday –<\/strong> 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.\u00a0 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\u00a0 recovery and back in motion at 3:00.\u00a0 That would be 9:00 pace.\u00a0 I had not done such a tightly structured workout as this for many months. So the sequence was 17:00 as follows;<\/p>\n 2:15 – :45.\u00a0 \u00a02:10 – :50.\u00a0 \u00a0 2:15 – :45.\u00a0 \u00a02:02 – :58.\u00a0 \u00a0 \u00a02:05 – :55.\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 2:00.\u00a0 \u00a0=\u00a0 \u00a0 17:00<\/p>\n 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.\u00a0 Chocolate milk to follow, and the Mets and a Bud Light and bed………zzzzzzz<\/p>\n Steady stats.\u00a0 \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":" 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.\u00a0 Instead I chose the Shady Trails of … Continue reading MMF and 400’s<\/span>