Poor Rugentuft had gone far too long without a trip to the groomer and he was really starting to get down on himself. He loves looking good and hates his tuft. I finally made an appointment and got him in a couple of weeks ago. He can now recline on the bed or couch in style and point at rocks, leaves and tufts of grass (he thinks they’re rabbits) while looking good at the same time.
Yesterday called for 3 miles. It was 1 degree above 0 with a windchill of -11 (Fahrenheit). That’s too cold for my poor shorn Roogets, so I stayed inside on the treadmill. Here’s what it looked like:
5 minute brisk walk to warm up (.3 miles), about 1 mile at 6 mph followed by 2 minutes at 7, 7.5 and 8 with 3 minute recovery between each at 5-5.5 mph.
1:30 minutes at 8.5 and 1 minute at 9 with 5-5.5 recovery between and finished at 6 to get to 3 miles followed by 5 minutes walking.
Total miles (including .3 warmup and .3 cooldown) 3.6 miles and time of 39:05.
I always keep the incline at least as high as 1% to better simulate running outdoors and use the chart on hillrunner.com to calculate my paces.
That translates to 9:52 for mile 1; intervals at 8:32, 7:59, 7:30, 7:05, and 6:42 and back to 9:52 to finish. I did a similar workout but added a ladder back down through the paces about a month ago and thought I was going to die at 6:42 holding for only 30 seconds so it felt really good to be there for a minute and still feel fine……okay, I was huffing and puffing but could have kept going.
