Day 213, 152 To Go

August 1, 2013

Since I am solo today and I expect Honey will be running with me tomorrow, I decided to do my speed workout of the moment today.  That's right...1 min fast...1 min slow...times 10, with a 5 min warm up.  I love this workout.  It probably, from a specificity standpoint, would only help me with a 5k type race or a mile race, but that is fine.  I am not training for anything longer at the moment and any speed work, whether it be 400, 800, or 1600 meter repeats or my 1 min repeat, all help me get faster.

Last time I ran this workout, I felt like I could push a little harder, so my goal was to stay around 6:30 as my fast pace.  Before I get into the workout, I am going to continue with #9 in The 25 Golden Rules of Running from Runner's World magazine.

9. The Conversation Rule
You should be able to talk in complete sentences while running.

A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn't were running faster than optimal.

The Exception: Talking should not be easy during hard runs, speedwork, or races.

This is something Honey would have a problem with.  She can barely stutter when we run, let alone speak in full sentences.  That means she is running too fast.  I tell her that, but she ignores me, and to be honest, I don't want to run that slow anyway, so she just has to suffer!

This is a good rule for your normal or recovery runs.  If you can talk and carry on an easy conversation, you are running at a good pace.  I often use the Pledge or Allegiance as my test on my long runs:

I pledge allegiance, to the flag, of the United States of America.  For which it stands, one nation, indivisible, with liberty and justice for all!

If I can say that without too much trouble, I know I am running a good pace.  Like the exception says, this does not count during tempo runs or speed work.  You should not waste your breath trying to talk during these runs.  Just focus on your running!!

Here are my numbers for today:

Time: 25:00

Distance: 2.99 miles

Pace: 8:21/m

Max Pace: 5:53/m

Calories:333
Avg HR: 146

Max HR: 167

My overall pace looks good, but it doesn't tell the whole story.  I was able to stay at around 6:30 for all my intervals, and in some instances, I went well above!  That was not intentional, but it takes a little while for the pace on the GPS to catch up to my pace.  Sometimes, it takes 25 - 30 seconds to settle on my actual pace.  I wish it were a bit faster, but I guess the technology isn't quite there yet.  Maybe with the next generation of GPS watches!  Later folks!

Run for Life!!