conyinue

My hip flexor is better. I was able to do some plyo and 200s with the kids without any further injury, though I had a little pain when it came to split jumps. The girls did, also. But I think it will get better as the season goes along. I've gotten in a lot of miles on the exerbike, though. Something like 15M a day on thu, fri, and sat. I sort of figure that is equivalent to about half that distance in running mileage, at an easy pace. Aerobic training. Its wonderful. So, I am close to 100M this week and my resting pulse is under 40 when I wake up in the am. I'm giving running lessons and that is going to require some early rising. Really early.

In the middle

I'm in the middle of an easy week and it came just in time. The pulled muscle healed well enough for me to do a long run with some of the students, and to do a hellacious bike ride from the downtown area. So, today I did a good hour on the exercise bike and that felt just about right. I tried a few jumps and the hip flexor went along pretty well and I felt that I could do some fair fast running when the time comes. i think I'll try a little up tempo in the next few days and hope I don't get too far behind in the lactate threshold area, although I am not attaching the greatest of importance to that quality of workout in this microcycle.

Timely

Got a problem going into some high end tempo after 3 days of strength and explosivity. I got a cramp in the middle of 5minMpace and contracted something of a strain. I hope its not bad enough to extend my customary swing time to the point of reversibility. 3 days to recovery runs would be nice and then another 3 to some tempo like intervals would see me still on schedule. Well, 3 more days or so if I'm able to do some short speed or longer lactate and I wouldn't have lost a step. This was supposed to be the beginning of my off time, anyway. So, it could all work out just like it was destiny.

Oh boy

Its almost time to get into the long sprints. I dread it and I look forward to it at the same time. That lactate threshold type work is bound to be a big payoff. Not to mention the anaerobic hit factor. I begin to see the value of a consistent application of both of those two demons.

Next year

My main goal for this time is to stay loose for next year when I plan to do my best performances by far. In that vein, I warmed up for a mile, did a 200 in about 30, then with a 2min rest, i did a 600 in 1:42. To finish off that series, I did a- nother 200 in 30 secs. I want that pace to become more and more comfortable. I don't know how close I can get to that goal, actually but, I think I can get pretty close.

Sprint

i did some speed work for the first time in quite a while. I've never been as fast on such a short notice and number of preparatory sessions inasmuch as this was the first. I felt kind of uncoordinated but, my times kept improving, and best of all I started to feel as if I were running muscularly... whatever that means but, bottom line is, it felt really good.

Done and done deal

I've hit a few 60 sec 400s in interval work, but its still too hard to think about the end goal it represents. It always gets easier though. I look forward to that. I need to stay relaxed about the process and the goal but, if sometimes the work is a bit intense, all the better for the motivation. I make sure I give myself the proper workout on the proper energy systems on a regular basis and I give the standard recovery and sometimes a bit more. Burnout is not an option.