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.

Major landmarks

I've made it to 4M at 6min per mile. I feel really good about that. Its been six weeks to get there. A bit soon for me but, I'm comfortable at that pace and getting moreso,. Today, I got to 6min mile pace and my pulse only went to 125 or so, that is major improvement. I was thinking that would be the level at which I would be satisfied but, now I think I can and will go on to something like 115 at the six minute pace. I've had some pretty good marks in the speed work categories, also but, those will come up more later, i think. I do everything from 10m sprints to long mileage.

Too old to get under it

I don't know about that. Getting under it seems to be the only way... Michael. I was 'under' the hype for a while today as I allowed myself time to adapt to the new demands I put on myself the day before. Me and my workout people did over 200 multi-jumps and I could feel the new strength coming on today as I did light aerobic and rest. It was kinda amazing. I don't think I've ever adapted before. Consensus fitness rule #14: adaptation. I like it. Everybody doesn't like something, and trying to act like you like everything seems to open you up to the hype more and more. I hate that hype bastard!

forced respiration

I was going to do race pace again, today (after a one day ez) but events conspired and the flow seemed to dictate that I take a rest. The am was slated for a rest anyway and I ended up doing a rest in the pm also. My legs are a bit heavy with something like fatigue so. I don't think I've lost anything in the process, and perhaps, I have gained much in th way of a- daptation and potential energy for the continuation of the agenda. Race pace may feel more like aerobic with a good rest. One day is not that good of a rest actually. but its okay for training and adaptation purposes. I've been straining a bit on the technique, anyway and I thought that was because of the fatique factor. Patience pays.

Treachery transcended

Sometimes your goals are so good, the treacherous will surround you and attempt to circumvent said goals. To recognize them is to defeat them. They like to think they are invisible and experts of the surreptitious. Haha! Treachery may just be a-nother word for idiocy. Today I did about 8M on the bike to start the day, after a pretty good session of heavy weights in the pm of yesterday. I went out again in the pm and did 10x200at32-33secs with the last one being in about 27. I did mileage before and after for a total of 5M. I did one set of heavy bench...200lbs. I did some really long time stretches.

The need for boredom

I need to let myself get bored. I'm kind of excited about the direction that my practices are taking and the excitement is not really conducive to patience and a stable adherence to the exigencies of the workout process. Stupid celebratory eating is too much a part of the loss of the racing weight. That racing weight is the most important think that I have to conquer into at this point and perhaps at any point. The workouts aren't that tough if they're timed correctly.
Today, I did early morning aerobic area workout of total, 5M. I used one mile to wark up. I came back and did a 1200 in 3.55, walked a 200 and did another 400 in 1.17, then with a 2min rest I did 3x200@28-31w1.5minrest between them,. i came back in the afternoon and did some speed work. 5x50@6.5-7secs/ Then 5x24mat about 85%. It was a good workout.

like the middle part

I am sort of at an impasse, in a sense, because everything is going so well with the program. All I have to do is be patient because I have ironed out all the wrinkles. It takes so much patience to just be a part of something so guaranteed, I guess. In the am I did 8 or so miles on the bike and in the pm I did another 7 or so and a jump routine that included about 300 jumps of dirrerent types, including some weighted versions.

progressive overload

Got in a good one this morning. I ran a 1M warmup and from there I did a 600 in 144. Then a 400 in 108. That's a steip up from the 400s in 110.. I hope to do the 10x800 sometime during the season. The x 5min mile should be coming up in the near future.

Is it ever too late?

I was up late so my aerobic morning was turned out pretty light. I played tennis a bit in the evening and I think that was a good enough supplement to the requirement. In the pm I did some intervals that were sore of spicey. I did 400s in 64-73 with a 3min break. That's pretty good for me at this time of the year. The exact workout was warm up 1M, 4x400@70secs, cool down 1M. My quads started to cramp up on the warmdown but, Ithought it was a good sign.

restrictions

Well, it seems the only thing I can consume comfortably is grapes. Everything else is just mucus-producing for me. Not too upset about that, though. I suppose if it continues this way I may miss watermelon and oranges, I guess but, its quite alright. In fact its a gas. I got to see if I can still eat cantelopes. I was starting to think those were my favorites. So, today was a day for speed and warming up. I did basic warm up activities for most of the day and then later in the afternoon I did some sprints arter a bit of a run. It was invigorating. I wanted to do some strength and muscle-building but, it was not on the schedule. I did about 200 calf raises and I paid for it in soreness because, they were not on the schedule. I'll have to be careful that I don't pull anything. I feel kind of impatient about upping the ante per workout so, I bet I better take it easy for awhile because. that kind of impatience is just about a sign that I'm not in the right state of mind. I'll wait until I can think about it.

Miles to go

I must have covered about 30M, today running, walking and biking. Last night, or this morning I had to stay on the exercycle for 3 hours to combat the excess energy I had in my system. I think that's the last time I eat a whole watermelon, although I used to do it all the time, but the energy has never hit me the way it did this time. Everything seems to be taking me into hyperdrive, now. I'm back on my fast as of immediately following that binge, though. I move just fine with the residues of a fete like that.

burning it

So, I just about can't eat anything that I don't immediately burn, now. If I don't it immediately becomes mucus in my system. So, I plan to do a lot of running; anyway, that's in accordance with my agenda. I ate nothing for 2 days and suffered absolutely no ill effects. I even played a little tennis and I actually felt faster. I could swear the air was feeding me sufficiently, and then some! Then, I started to see people that looked like all the symbols of speed that I've known. I conclude that great speed is just over the horizon. I just got to remember not to burn myself out with little shit contests. So, I ate a watermelon at the end of the 48 hours and you'd think that was all water but, it tried to clog me up too. I must be a veritable engine of the highest octane fuel. Loving me!

The far side

So, after 18M total yesterday, I took a big rest, today. After all I'm still in the aerobic phase and I don't want to get too in -tense as yet. I am fasting so all I've had for sustenance is tea. Good life affirming tea. My lungs are like coming down out of high altitude as the cleanse takes effect. I feel levels stronger and more focused. I'm going to rast for about 7 days and I'll be going into a bit of an up tempo phase with some power and muscle building on the side.

funky dance all night

So, death accosted me several times today. I had to pack on the miles, then. I'm up to about 15 and I may not be through, yet. What it is is I might be doing this funky dance all night. I have also decided to fast seven days or so. The plague seems to be upon us and the only victory is burning it. So, I'm eating less and burning more calories and that seems to eat up the excess which is the home of the viral I guess. Of course, Typhoid Mary has to be overcome as well. It seems you don't want her to get the disease because she would die straightaway, and the fighting only makes you stronger so, battle on against the disease manifestation as statements totally contrary to what you really are. Battle on, victors.

LIFE goes on

I did the most of my workout today as cross-training. I did some tennis against the wall, I ended up hitting shots so hard I could feel Federed trembling. It was fun and a good explosive workout. I did the tennis run on the side, and a lot of bending and reaching type activity as related to tennis. I ran early to the tune of 1M walk, 1M easy, and 1M at about 5:50 pace. The heart rate was good, but I need better cardio. So, I did 4x200 with a 200 jog with the 200's at about 33. I'm thinking I'm still in the incipience of the program so, I think these are basically stepping stone marks. I watched some high school girls play tennis. Man, beginners are fun.

How many

Today I got in 7 or 8M in the run against death. I think I'm still winning. I had some cataclysmic transformational moments; they were really cathartic, though. I'm suddenly possessed of a new level of strength and determination. I haven't come to a speed or heat session yet, but I imagine that I'm faster and more enduring as well.

Another one bites the dust

I'm sure that my formula is one that is good for dontinued progress and development. I will stay with it as long as it takes. I kinda hope I reach the top sooner than later Everyone is welcome to be a part. I'm in the middle of a swing period. So, that means I'm doing mostly active rest. My active rest today was based on a little core work. Leg lifts, crunches, some burpees, and a little resistance, some tennis. I biked a bit, too. I got in a total of nearly 7M I guess. I'm feeling that I've just about gotten over the injury phase. Smart training is better than overtraining any day. Duh.

recouping

When I look back, I can see that I had great powers as a younger person. Now, I don't see anyone displaying or learning those powers or having those abilities to keep me amused, as it were so, I am in the process of reclaiming or regenerating those abilities. I t can be a difficult process but, all the knowledges necessary to accomplish the task have been granted to me and I am learning to used those knowledges in the face of 'peer pressure.' I have concluded that if I had continued to run ( I did bad and quit... shame ) I would have broken the record in the 800, at least. Coming from a base in softball, I was on a par with the best runners on my high school team in three weeks or so. When I got to college I easily outran some people who claimed some very fast times. I never lost a street race and some of those were against locally ranked sprinters. Of course, I wanted to run something longer than just a sprint because I wanted it to go on for a while. I think as a result of my mistakes I have learned the most effective ways to keep a program going, to insure success at each juncture. Success breeds success I am setting some goals and I intend to do my utmost to reach those goals.