I haven't posted since Monday in order to give Monday's blog plenty of time for the link to Ben Greenfield's article to be noticed... It must have worked because I ended up winning one of the free watches he was promoting for such links from people's blogs, articles, etc. I had hoped for a GPS or heart rate model but they were already spoken for, so have a Timex Ironman 250-lap sports watch coming!
Each day this week I've been more encouraged by my progress towards more sustained running. The miles are coming back and paces coming down. A speed workout on Thursday, as prescribed by Scott Gall of The Runner's Flat in Cedar Falls, helped me realize that I can run the shorter intervals (200s this week) because of the short breaks between hard efforts.
I experimented with short breaks during my longer runs and found that I don't lose a lot of time with short walk breaks inserted into each mile. Perhaps my overall time is as good or better than what would result if I tried to push through the entire distance without the short hiking breaks. Something to think about and leave dangling out there as a possibility for longer races this fall.
|Dangling vines from the cliffs along the river trails.|
Also noticed a cicada on the path during the run on Friday. I had learned a lot about the periodic cicada emergence's (17 year and 13 year) in a museum on Staten Island while we visited New York in May. Turns out the cicada I saw this week is simply of the annual variety...Iowa can expect the periodic emergence's next year and in 2015.
|Annual variety of Cicada|
|Entrance to the display in the Staten Island Museum featuring the periodic emergence of the 17-year Cicada|
13 miles Tuesday, 10 miles Wednesday, 8 on Thursday, 10 miles Friday, 10 on Saturday, 9 today for a 70 mile week...whoo-hoo!