Day 85, 280 To Go

March 26, 2013

I feel the need for speed today.  What makes the 20 minute runs exciting for me is that it allows me to run hard and do a LT (lactic threshold) run and actually get something out of it.

With a 15 minute run, I need to warm up a bit before I turn it on and that leaves me 10 minutes or less to push.  Sure, it is better than nothing, but it won't get me faster or more fit.  A 20 minute run gives me a little more leeway.  I can warm up for 5 minutes and do an LT run for the final 15.  That is exactly what I did.

It was chilly tonight as it has been for a few days (and will be for a few more).  This is good and bad.  It is good because it is easier to run in cool weather.  It is bad because when you start breathing heavy, it can sear your lungs.  Granted, it was only like 45 degrees, so it isn't all that bad.  I've run in 30 and that will sear your lungs enough so you can't breathe for the rest of the day!  Another negative to cold weather is that it takes longer to warm up.  A positive is that once you are warm - if you can get there - is that you won't overheat and you won't sweat so much.  All good things.

The bottom line is you need to get used to running in all weather, rain or shine.  I actually like running in the rain, as long as it is warm!  Being that I live in Florida, I will have to get used to running in hell like conditions in the summer.  You have to be smart and not run midday, but even in the evening it is HOT!  And as the saying goes, it isn't the heat, its the humidity. That is so true.  When it is humid, your sweat won't evaporate and you just can't cool off.  It will slow you down more than anything. 

Here are my numbers:

Time: 20:00

Distance: 2.56 miles

Pace: 7:49/m

Max Pace: 6:18/m

Calories: 331

Avg HR: 146

Max HR: 165

It took me a while to get up to my LT heart rate which is about 150.  I was running hard, but not pushing a sprint or anything.  Then, once I got up there, I tried to keep it between 150 and 155.  Obviously, I failed towards the end, but I put a little kick at the end to see if I could reach the end of my street by the time I hit 20 min.

My pace was 7:49, but I was pushing 7:20 for most of the LT run.  I would like to get faster, but this tells me that in a race, I should be able to get close to 7:10 or 7:15 over a 5k if I pushed.  Getting there!

Run for Life!