[Disclaimer: I am neither a health professional nor well versed in the art of training for races. Everything I know is stolen from the internet.]
-Have the ability (watch, phone, innate psychic power) to know your *current* pace, not just your average pace for the last mile
-If you're running with a friend, make sure it's someone who can keep up with you
-Know what you're doing, and stick with it
-Reign yourself in if you find yourself going too find
-Don't pick a hilly course (unless you meant to pick a hilly course)
-Don't go out 50% longer than you're supposed to
-Don't realize you're going way too fast and think "who cares, this is fuuuuuuuuun!"
This is what my stats looked like:
This is, as far as I can tell, what they should have looked like:
Next time will be an improvement.
But, hey, I had fun out there. And, it's always great to run with my brother Sky, even if he is so much slower than I am that I had to keep turning around and running back to get him.
I had cross training and weight lifting on schedule today. My mom gets in to town right after I finish lifting, so I woke up early to squeeze some time on the bike trainer.
30 minutes @ 18mph
I spent most of the time playing Androidminion on my phone. It's addictive.
Riding on my trainer was so much easier for me butt early than running outside is. I think a big chunk of it is all the gross smells outside in the morning. My body isn't ready to process exhaust and shit, so my stomach freaks out. Inside, everything smells normal, I'm not cold, and I don't have to be awake enough to avoid getting hit by cars. Everyone wins!
Do you have any tempo tips for me? My plan says to warm up, then speed up until I peak around my 10k pace, hold that for a few minutes, then ramp back down to cool down mode. I read up on tempo runs yesterday and everyone's description of them seems to be slightly different. Which is awesome.
I now have my watch set to tell me my *current* pace, which will help a ton. And I have a flat, uninterrupted stretch of land for next time. But I'm still open to advice.