Friday, July 3, 2009

Swallowing flies and Breaking rules

'Tis that time of year when the black flies like to attack. They'll buzz around your head and land on your body and bite! They'll fly so close to your face that you can actually suck them in your mouth as you gasp for breath during a Fartlek session, I had one half way down my throat until I choked him back out!!
As to breaking rules...the rule of increase; as you know, I'm sure, we aren't supposed to increase mileage more than 10% per week. I will be breaking that rule this week! Not by much but I think this rule can be broken based on experience and mileage base. I will be knocking on 35 miles this week, up from 24 last week, but last week was a recovery week anyway.
A 5.48 miler today, (9:33 avg). A Fartlek session with 6X90sec @ 3K pace (7:41's). Note, these are pace speeds for the 90 seconds, not mile splits. I actually did 7 but on the first interval I hit the stop button rather than lap, so because I am obsessive I started over!
They were much better and more controlled this time:
7:26, 7:36, 7:08, 7:20, 7:32, 7:32. Perfect weather! Larry the Lab came out to play today as I went by his house. He is a sweet dog, fun loving and happy. He almost tripped me up when he playfully pawed my feet. Then he took off! He saw a cat!
Off to a Bluegrass Festival! Hope you have a great 4th!@weekend!


Marlene said...

I have been swallowing bugs by the mouthful lately! GAH!

Rules are made to be broken... aren't they? :)

Happy 4th of July!

Shilingi-Moja said...

Mark and Marlene -- those are Atkins runs -- high protein runs. Nice thing is, by swallowing bugs on your run you can get your recovery meal while you run! ROTFLOL


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