Day 201, 164 To Go

July 20, 2013

I was getting jealous of all the speed work Honey was doing, so I decided to do some myself today.  No reason she should have all the fun, and if she keeps on doing it and I don't, she will get faster than me and that is just NOT allowed!

Today is Saturday, so doing a speed workout the day before I do my long run is probably not a good idea.  In fact, it is decidedly not a good idea, but I didn't really know that until I read this article from Runner's World magazine: The 25 Golden Rules of Running.

Rule 20 states "Take at least one easy day after every hard day of training.  Easy means a short, slow run, a cross-training day, or no exercise at all. "Hard" means a long run, tempo run, or speed workout."

This is really just common sense so I have no good excuse and I already knew this.  I knew most of the rules on this list and I do follow most of them most of the time.  I encourage you to read though this list because if you follow it you will have less injuries and you'll be able to train for any distance and you can improve your time in any distance.

So yes, I am going to most likely break rule #20 tomorrow.  In the immortal words of Rick Perry..."Oops!"

I did the same interval workout as Honey did, but my fast minutes were faster than hers (the workout is basically one minute fast and one minute slow for 20 minutes).  My fast minute was in the 6:50 - 7:15 range.  My goal was to stay around 7:00 and I was able to keep that goal.  My last interval got me up to 6:05 and I can't say I was super tired at the end, although I was pretty beat.  That means that I can probably try to do my intervals more in the 6:45 range next time.

Here are my numbers:

Time: 25:00

Distance: 2.84 miles

Pace: 8:49/m

Max Pace: 6:05/m

Calories: 265
Avg HR: 145

Max HR: 171

 The slow minutes were around 10 - 11 minutes per mile.  I really just jogged easy until the minute elapsed (which seemed to take only about 20 seconds each time) and then I put on the speed!  Honey rolled next to me and kept me company and occasionally game me some encouragement.  Thanks Honey!

Tonight, Honey and I decided to stop over a friend's house for a little while before going to see The Conjuring.  If you are not familiar with the movie, it is a horror film and it is supposed to be very scary.  I'll let you know tomorrow if that is actually the case.  Until then, check under the bed and keep your closets closed!

Run for Life!!