This morning, I thought that I would go to the gym ahead of the big storm. I was planning on working from home due to the storm since that was requested by my employer, so slept in a little, checked my email, then headed to the gym. I loved the fact that the gym was practically empty at 7 am, so hopped on the treadmill of choice to get my four miles in.<\/p>\n
Almost as soon as I started, I decided to crank up the speed and get it done quickly. I decided to use a 4\/1 run \/walk ratio, rather than the 3\/1 that I have been using. This makes for an interesting challenge since a mile comes around 9:30, and right in the middle of the second walk break. Run during minutes 1-4, walk minute 5, run minutes 6-9, and walk during the tenth minute. During the first mile today, I finished the mile before the second walk break started with a sub-9:00 mile @ 8:50. The second mile came in at 9:02, close to the first mile time. Miles 3 & 4 were fast, just not quite as good as the first two. <\/p>\n
What this tells me is that I must slow down early in my run and push hard later on. It also tells me that I need to have a few long slow runs where I am not pushing up the speed at all.<\/p>\n","protected":false},"excerpt":{"rendered":"
This morning, I thought that I would go to the gym ahead of the big storm. I was planning on working from home due to the storm since that was requested by my employer, so slept in a little, checked my email, then headed to the gym. I loved the fact that the gym was […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[93,92,91],"tags":[],"class_list":["post-459","post","type-post","status-publish","format-standard","hentry","category-galloway","category-gymboss","category-treadmill"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39P1R-7p","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=459"}],"version-history":[{"count":1,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/459\/revisions"}],"predecessor-version":[{"id":574,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/459\/revisions\/574"}],"wp:attachment":[{"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}