I could have ran outside today (which is rare) but I did the treadmill so that I could watch Kona (more about that in my next post); well I think the treadmill was a mistake. Within the first mile I had a horrible pain in my side and stopped running after the first mile. I would not have done that outside!! For some reason I stop and walk or get off the treadmill but outside I rarely stop. I don't know if it is because people are watching or I can just slow down outside.
Well I planned on five miles and I was going to get them so my run went like this:
1 mile; break to fix side cramp
2 miles; bathroom break
1 mile; break because I was just pathetic
3 miles; best 3 of the day!
So I ran more miles than planned but I did not get my speed up one time. I ran a 6.0 the WHOLE time which I NEVER do. My 5 miles usually go like this:
Mile 1: 6.0 warm up
Mile 2: 6.0, 6.5, 6.0, 6.5 (those are quarter miles)
Mile 3: 6.5, 7.0, 6.5, 7.0,
Mile 4: 7.0 the whole time
Mile 5: 7.0 and up it one at every tenth (7.0, 7.1, 7.2 etc... until I finish at 8.0)
Which puts me running 5.1 miles in 43ish minutes!
I know that is not a standard speed work and there is no rest but that is how I do it : ) I like to play games on the treadmill and run until I think I am going to puke. Since I am trapped in my basement and DVR TV only takes you so far I push it while I am down there. To some people that is not fast but to me it is!
I have decided than in 2011 I am going to put the more technical stuff on here. As I looked back on 2010 I was not really good about putting times. I know my first 5 mile run was 58 minutes but I don't know any of the times for any of my training and I think those would help as I work on "speed".
I will talk Kona next time but I would like to leave my speed talk with:
How the F*** do you run a 5:45 mile EVER! much less during an IronMan!