My training plan says speed work today. I've never really done speed work before so this is new for me. Today my plan said warm-up, 3x1600 (1 min RI), cool-down. I figured out how fast I was supposed to go on the treadmill (loving this pace conversion chart), turned on a movie and started. It didn't take long to figure out my legs were still tight from Sunday's run. My 1-minute rest intervals turned into .05 mi slow, turn treadmill off, get off treadmill to roll both IT bands, back on the treadmill, finish another .05 mi slow, speed up for next 1600. The 1600's were hard and I admit I hopped off the treadmill during each 1600 to catch my breath at least once. The problem is that while I'm normally really good at numbers, I had troubles this morning.
- warm-up: 0 - 1.0 miles
- first 1600: 1.0 to 2.0 mi (roughly equals 1600)
- RI: 2.0 to 2.1
- second 1600: should be 2.1 to 3.1 mi (I went to 3.2...someone tell me how adding 1 gave me an extra tenth of a mile)
- RI: 3.2 to 3.3 mi
- last 1600: should be 3.3 to 4.3 mi (I inadvertantly stopped at 4.2 but didn't realize it until I was at 4.37 miles)
- cool-down: 4.2 to 5.26 miles
We'll take adding off my list of skills for the day. Good thing the only big things I have to do today are balancing my checkbook and going to ADP's work picnic. Maybe I'll do the checkbook tomorrow.
Thanks for all your kind comments about my 3-part run. I will admit that I would have given up after the first five miles but I was about two miles from home so I needed to get there somehow and I was already running so I just kept running. Upon returning home it was obvious Maddie knew what day it was. Have you ever seen a dog wag her tail so much her whole body is moving while giving puppy-dog eyes to you? Well, that is what I was met with and I did not have the heart to say no to my girl. ADP offered to take her out but he did not think running on a full stomach of coffee would be a good idea.