To speed up, you have to walk? I do

I ran for a mile and walked for at least 45 seconds (mostly 1 minute or more) today. I'm very proud of this performance - granted the air was 10 degrees cooler than it's been, so I'm sure that had a lot to do with it, but this is much, much faster than I've been over this distance outside of runs. Please note that these times are INCLUSIVE of those walk breaks.

Speaking of breaking things, I'm not sure that my iPOD shuffle is going to make it after this run. It bit the dust on mile 6 and I put it in my bag - it bounced around for a while and is DOA now that we're back at the house. I'm hoping that a trip to the Apple store will fix that right up.

I feel much better than I ever have after a long run. While I felt that the breaks were too much at the beginning I was sure looking forward to them at the end. Running an average of 8:23 inclusive of the walking breaks is amazing to me. It makes me feel very confident that I'm going to surprise myself on race day. I'd like to call out the Anonymous poster who is betting on 8:50. Wanna put some money on that - I suppose that you'd have to declare your identity too. Easy to take swipes at people from behind that facade (even if you're a much faster runner).

So you see there are motivational aspects of all of this (so thanks to whomever posted that comment).

The walking gave me more time to stay hydrated and to enjoy the run a lot more too. NYC is actually a pretty darn nice place to run. I'm including my route and the link to the stats if you'd like to see more. Heart rate average was of course low, but look at the highs per mile, not bad and much, much better than before when I was running at 174 and above regularly. This is a different workout.

Two last thoughts - the 7:14 on mile 6 was downhill on the Billyburg bridge, but it still counts. The mile that I'm most proud of is the 8:20 on mile 12. That one included a minute twenty of walking and a flat out sprint up the Manhattan Bridge. I was racing a subway track tender up the hill and beat him due to a signal hold on the bridge. But it still felt fantastic to have a bit of a 'kick' after already finishing 12 miles. That is certainly a new experience for me.

Lap	Time	Lap Time	Max	Avg	Min	Cumm.
1. A	08:03.8	08:03.8	157	142	86	1.0
2. A	16:22.4	08:18.6	160	151	120	2.0
3. A	24:13.7	07:51.3	167	153	111	3.0
4. A	32:22.4	08:08.7	166	156	127	4.0
5. A	40:39.9	08:17.5	172	160	129	5.0
6. A	47:54.3	07:14.4	171	164	141	6.0
7. A	57:27.4	09:33.1	169	154	126	7.0
8. A	05:33.1	08:05.7	163	158	151	8.0
9. A	14:49.8	09:16.7	166	154	124	9.0
10. A	23:01.4	08:11.6	165	157	135	10.0
11. A	31:23.8	08:22.4	163	155	128	11.0
12. A	39:44.1	08:20.3	176	162	132	12.0
13. A	48:07.4	08:23.3	170	156	136	13.0
14. A	56:42.3	08:34.9	165	156	129	14.0
15. M	03:36.0	06:53.7	165	157	141	14.8

A = Automatic
M = Manual
Note the difference between the footpod sensor from Polar and the Mapmyrun distance is significant...I think it's simply too hard to put the markers in the right places for the MMR.com site. Then again, the footpod might need calibration...



MapMyRun.com - Training Log for sandiver