Next time...

Ward warned me.  He said "it's a beautiful day, are you sure you want to do a speed run on the Rail Trail?"  I assured him that it was the "best" idea.   I wanted to go to the rail trail mostly because the majority of the trail is flat.  Yes, there are some "bumps", I definitely wouldn't call them hills especially after some of the road races I've done this year!   I haven't put a lot of speed work into my running, so today was the day.

My goal was to get a baseline - 2 miles of speed and the rest (whatever it turned out to be) was to be recovery.  The McMillan Running Calculator says I needed to do my tempo run with a pace between 7:40 - 7:56.  Hmm....good goal for me, I think.   Before I started running, I decided I was going to stop and reset my Garmin between each "set" so I would know exactly what my pace was for each segment.  

Here's what I did:

0.5 mile warm up - 4:09 (pace - 8:18)
1 mile speed - 7:00
0.75 mile recovery- 6:28 (pace - 8:36)
1 mile speed - 7:39
1.28 mile recovery - 10:35 (pace - 8:16)

Total: 4.58 miles!  Woo hoo!

I was impressed with the 7 minute mile but I know I started out too fast.  By the end of that mile (and it ended on one of the "bumps" I thought I was going to throw up.  Ewwww.   The next mile speed run was obviously slower but I am still very happy with it.  

So, why was Ward warning me about the Rail Trail?  Because it's a gorgeous day and it was going to be packed.  I should have listened because trying to get in a speed run by dodging around people, strollers, their unleashed dogs, kids on bikes (who I swear were out to kill me) was not the most enjoyable, but it definitely added a challenge.  Plus, it was awesome when the nice lady who was walking, looked at me, and told me that I "inspired her" and started to run.  That was a warm fuzzy moment for sure.    

Should I be mad?  Definitely not.  I love the Rail Trail for the reason that it gives people/families an excellent place to walk, ride their bike, or run.  (I will not that I do not appreciate it when people smoke on the rail trail.  That is what makes me angry and that's when I make some not-so-nice comments!)    It is not my personal track.  While I'd love for it to be just that, it is not.  Next time I want to do a speed run (and I will be doing more very soon) I will have to head to the high school track when practice is not in session!


Popular posts from this blog

Breathe Easy. It's really that Easy.

Move It Monday

Tommie Rocks + Giveaway!