Running: 15 July 2010 - Change Up

You know, there's always something nice about going out after a storm.  This morning was no exception.  We had one of the coolest heat lightning storms I have ever seen last night.  It was breathtaking.  How do I know?  See, I was stuck in a parking lot locked out of my truck and could see it all.  Yes, I was locked out of my truck.  No, I didn't plan it.  And yes, I obviously got it open, because I am sitting here typing this now. 

Feeling a bit embarrassed, I checked the weather radar on my phone and could see the red indicators of lightning and dark green indicators of heavy rain marching on me like a Roman army about to quash a small village.  I want to thank the kind soul that got me to a Wal Mart to buy some hangars.  Remembering the time my son Brennan locked himself out of my truck, I was patient with my coat hanger and put the right bends in all the right places and eventually....tug...CLICK!  And like an exhausted bull rider just finishing an eternity on a pissed off bull named Hell's Lightning, I thrust my hands in the air and yelled, "HELL YEAH!"  just as the night burst into rain.  But, my exciting evening is not why you are here.  On to today's running update...


I was commenting on the niceness of being out after a storm.  Last night's storm left pretty decent running conditions for this morning.  It was a "cool" 72, the humidity was tolerable, and there was a light breeze.  Today, I started a bit of speed work so this led me to the high school track.  Coach called for me to run a mile, an 800, a 400, a 200, and a 100 with each shorter run getting faster, log the times and pulse rates.  In the gaps between each I walked a 200.  Then, reverse the whole thing and work back up to the mile. 

I was running a little short on time (pardon the pun), so I only did half and threw a cool down 400 in at the end.  Here are my numbers for day 1 of speed work.  I'm sure they will improve...

1600M - 7:44 - pulse 164
  800M - 3:15 - pulse 176
  400M - 1:27 - pulse 172
  200M -   :37 - pulse 168
  100M -   :16 - pulse 176
  400M - 2:08 - pulse 168  cool down

That's 3500M running (2.17 miles) plus 1000M between runs =  4500M (4.5k), which translates to 2.8 miles today.  I think I'll stick to 1 to 2 days of speed work and 2 to 3 days distance work per week while I work up to the Pump & Run on August 7th.  Whew!

I'll see you all somewhere...out there...
myk