Friday

19 laps, 2:1 lap run/walk ratio, 34:28 minutes

It was a slow run today, for several reasons. First of all, my stomach was kind of yucky and I was slow to begin with. Then, I got off to a late start, and it was already getting hot out, but it had been cold in the house so I was still wearing sweatpants when I went out to run, and got too warm.

And finally, I increased my run/walk ratio to 2 laps running/1 lap walking, as I'd planned after my last run, even though I knew I was feeling tired and slow. I still did pretty well with the increased running, considering. I didn't feel any increased difficulty until the last couple of running intervals, and I felt fine when I finished my run. I think I'll continue to do the 2:1 lap ratio on my midweek runs and see if I can't get my speed up a bit. Theoretically, if I can run a lap in a minute and a half and walk one in two minutes, I should be able to do two miles in 32 minutes at a 2:1 lap run/walk ratio. Obviously didn't do it this time, but I'll keep it up for a while and see what happens.

As for Sunday's four-mile run, I'll probably stick to the 1:1 lap ratio. Or maybe try it at 2:3 minutes, which was my training ratio for LA. We'll see how I feel on Sunday.