Friday, April 16, 2010

Another 3.5 miles

My 3.5 mile run today was about the same as the run on Wednesday. My mile splits were 17:01, 17:11, and 18:06. The total time for 3.1 miles was 53:55. During the first mile I followed Galloway's 30:30 (seconds) ratio for running and walking. The thought then occurred to me that a 15:15 ratio might be better since I would do less running before I walked. I tried that ratio during the next two miles, although I sometimes used longer ratios and even the 30:30 ratio due to my forgetting to start running at the end of the walking cycle. I'm actually counting steps not measuring time. I do 45 steps running and 33 steps walking for the 30:30 cycle and 22 steps running and 16 steps walking for the 15:15 cycle. I'm used to walking for 33 steps, and due to that habit I would reach 16 steps and keep on walking until I remembered I hadn't stopped at 16. I would then run more than 22 steps to compensate for the extra walking. As my third split shows, I was getting tired during the 3rd mile, and as I did on Wednesday I walked most of the last 0.4 miles of the run.

The temperature was 80 (F) when I left home in mid-afternoon for my run. Spring is finally here. If this warm weather continues, we'll get a lot of runoff from melting snow in the mountains, and we may have flooding.....


robison52 said...

I'm happy to see you're hanging tough and progressing well! Vegas is also having 80+ degree weather, I need to get out on the roads earlier as to avoid the heat. Before I know it, summer will be here and I'll be forced back on the dreadmill.