Weekend trend of non running? BROKEN!!!!!

So another weekend rolled around. I have, as of late - been super lazy from friday-monday. This has the obvious side effect of running always being painful since I am running for three days, and then taking 4 days off.  I was bound and determined to break this unhealthy pattern I had developed.

Sunday I strapped up my running shoes (after dressing for running in the 30 degrees), and headed out!  I thought to myself that a 7 mile run could be pleasant - so off I went on my loop over to Johnson City, across to Vestal, down to Binghamton, across the South Washington St. bridge and home.  It was a blast!  Once you get going, the chilly weather isn't an issue as you become your own portable heater.  I even had to take off my most excellent "Dead-Fish" hat that my wife had knitted me due to how warm I was getting!

The other runners and walkers that were out - were ALSO fantastic!  Everyone of them smiled and returned my greetings!  It was truly a great day to be out there!

Mile 1: 8:44
Mile 2: 8:37
Mile 3: 8:52
Mile 4: 8:31
Mile 5: 8:33
Mile 6: 8:27
Mile 7: 8:40

I was really pleased when I saw my splits! I expected to be around a minute per mile slower than that.  Apparently this not paying attention to my speed via mph, but listening to my body instead - is working out pretty well for me!  If I can manage to consistently NOT take four days off in a row, then I think I am hitting the point that I really need to add in some speed work.  The Curvy Road Runner has suggested a great speed workout on the treadmill over on daily mile:

Start at 6 mph, and do 1 minute,then raise the speed and do 1 minute at 6.5, 1 minute at 7, 1 minute at 7.5, 1 minute at 8 - then start over.  (Of course the chosen speed will be dependent on what is comfortable for you)

Repeat 5 times.

I have been planning on trying this on my next dreadmill run, but fortunately we haven't had ice outside! Why does that matter? NO DREADMILL!!!!  I think it may be time to institute some hill workouts outside!

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