Nice run! I can't wait to see what your time is on race day!

--- In PDXcouch25k@yahoogroups.com, "Shana" <ShanaOB@...> wrote:
>
> I think I had my best 5k time on the treadmill tonight. I'm pretty
excited.
>
> I am such a fickle runner. What works one day doesn't work the
next. What is fun one run, sucks next time I try it. I go round and
round and round trying to motivate-slash-trick myself into running
without quitting, trying to go further.
>
> Last time I ran, I decided I needed to create a new playlist because
I was sooooo bored with the one I was using. You know, the one I
invested WAY too much time in designing with all of my perfectly timed
songs for speed intervals. Well, I am too lazy to have actually
created another playlist, so I went to the gym and used the same one,
again, and ta da, it worked perfectly.
>
> I ran 1 mile (my first three songs) at 5 mph. Then I did my
intervals, three minutes each, using 5 mph as my "baseline" and going
+3 and -3 from there. So, three minutes at 5.3, then three minutes at
4.7, three minutes at 5.3, three minutes at 4.7 and then again. Three
was my lucky number tonight, because I did that six minute set three
times and was at about 2.5 miles into my run! Finished my run at 5.0
mph for the last half mile, then kicked it up to 5.3 again for a few
minutes to hit the 3.1 mark.
>
> Run stats: 3.11 miles in 37 minutes 14 seconds, average speed 4.9
miles per hour.
>
> Nice to see some new folks hitting the yahoo group. Welcome : )
>