I actually did two this week, but it wasn't by design. On Thursday, I had my scheduled tempo run. I went to the gym and ran on the treadmill because I wimped out and didn't want to run in the cold dark morning. After a warmup, I started a tempo run at a pace of around 8:50. After the third mile or so, I was getting really bored. I decided to do some fartleks of around a quarter mile each to break up the monotony. I sped the treadmill up to around 7:45 and then slowed back down to closer to 9. It was great to feel like 8:50 is a recovery pace.
This morning Laura and I met at 7 a.m.. It was around 42 degrees...brrrrrrr. I left my gloves in the car, seeing the sunshine and thinking that I would warm up fast. Well, apparently I started out pretty fast because I was so cold (yes, yes... I am a wimp). Laura, who was fighting off a cold, didn't want to say anything because she thought I wanted to do a fast one. After I started warming up, I realized that we were going faster than normal. I didn't want to say anything, because I didn't want to slow Laura down if she wanted a fast run. I didn't have my Garmin, so I had no idea how fast we were going. I felt like maybe we were going our normal pace and I was just sluggish. Laura had her Garmin and she was checking it regularly. We ended up averaging 9 minutes per mile for eight miles!! Five more miles of that and I will have a sub-two hour half marathon under my belt.
So to keep my fitness up to do that, I need to run this next week. I'll be in Portland, Oregon. It is COLD. It is SNOWY. I am a WIMP. Please send me strength, my cold climate virtual running buddies. My RW schedule has me down for a fall back week (only 15 miles), so it will be that much easier to blow off my runs.
I am not sure how much internet time I will have this week. I wish everyone a safe and happy holiday!!