I was remiss and forgot to post Friday's workouts. First, let me say that the weather was wonderful! The humidity was low and so were the temps. The dogs enjoyed the better weather, too. We completed Week One with a great workout. We did 2.02 miles in 32:16. All nine of their runs were pretty steady between 10:00 and 10:05. I could tell they wanted to run longer, but I want to ease them into it. I think this training will be good for me, too, especially if they keep getting so speedy! I may have trouble keeping up with them!
After I dropped them back here I went out for my training run. I was supposed to have a 2.5 mile warm up but I decided to just do a mile. The I was supposed to do 4x strideouts. Strideouts are short (50 to 100m distance) where you start out at about 60% of your max pace and speed up to 90% max. While I don't know what those numbers are, I started sprinting fast and concentrated on running faster. Then you do a light jog or walk to bring the heartrate down before doing another. Since I didn't know how to set this up, I decided to do 20 second strideouts and one minute cooldowns. The distance was between 220 and 240 feet and my slow runs in between I kept at around an 11:05 pace. My strideouts were around 7:30. It was fun. My totals were 1.6 miles in 17:06.
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