On I went, out of the wood, passing the man leading without knowing I was going to do so. Flip-flap, flip-flap, jog-trot, jog-trot, curnchslap-crunchslap, across the middle of a broad field again, rhythmically running in my greyhound effortless fashion, knowing I had won the race though it wasn't half over, won it if I wanted it, could go on for ten or fifteen or twenty miles if I had to and drop dead at the finish of it, which would be the same, in the end, as living an honest life like the governor wanted me to. -Alan Sillitoe, "Loneliness of the Long Distance Runner"

Saturday, January 30, 2010

Update: Got a run in, after all

I went to the gym and did a neat new run that I suspect I'll be incorporating into my repertoire more and more.

I absolutely, positively despise the dreadmill.  The Running Dork (he knows who he is) tipped me off to a workout he's used in the past to get better at hills/stairs.

I started with a mile warm-up, done at a normal, relaxed pace (mine was, ahem, 10:40.  YES I KNOW I'M SLOW).  Then, after that, I turned the speed down to 4mph, a moderately fast walk, and upped the incline to 1%.  Every minute, I upped the incline another percent until I was at 15% - the treadmill's max.  At that point, still at 4mph (which had turned into a slow jog as I couldn't walk that fast at the incline), I turned the speed down to 3mph and walked.  He suggested 20-25 minutes, but I only had an hour at the gym, so I could only do 5 min.  After that, I turned the incline down 1% and the speed up .1mph every minute, until I was at a very slow jog and a flat incline.  Then I ran a mile cool down - although I was feeling pretty good, so I sped it up throughout and ended up with a mile just under 10 min.

Had I had more time, I would have liked to stay on the incline longer, and eventually I see myself working up to a slow run on the incline.
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