Supermodel and I ran nine miles on trails yesterday. It was great. Because it was an endurance run, we were deliberately slow, inserting a 1-2 minute walk break every 8-10 minutes. We're fortunate because to get to the closest trail head, we only have to run one mile on the road. The closest trail head, unfortunately, is a steady climb for three miles, four if you count the mile "warm-up" on the road that's also a gradual incline. I told Supermodel it would make us physically and mentally tough. She said, whatever.
Two of my new favorite things:
The Garmin Forerunner 405 - Wow. I used to run trails on South Mountain in Phoenix, Arizona 15-20 years ago. I never really knew how far I went, I just ran. We only had enough money for one mountain bike early in our marriage, so Chris would ride and I would run. For three hours. He always circled back and checked on me. It was actually very fun.
The Garmin, or similar GPS devices, is old news for most road and trail runners. My Garmin has many functions including a heart rate monitor [which I don't use]. The two features I can't imagine being without EVER AGAIN, are my current pace, and distance traveled.
It's awesome! [And I never say "awesome".]
Brooks Cascadia 4 Trail Running Shoe - I had myself convinced that shoes specifically for running trails were a marketing gimmick -- a way to get me to spend more money. In the past my road shoes have worked just fine on trails. [I've only run packed trails, not wet, muddy, bouldery trails.] I finally bought a pair and I'm a convert. Supermodel chose the ASICS GEL-Trabuco 11 WP and is completing her conversion after our run yesterday.
When we purchased our shoes, I tried on the ASICS, but they felt heavy and bulky to me. Supermodel tried on the Brooks but she has a high arch and pronated when she jogged in them. Plus... my shoes are ugly. Supermodel almost didn't let me buy them. The sales guy finally brought out the same shoe in a slightly less ugly color combination, so I bought them.
My shoes are awesome! [And I never say "awesome".]
For my friend...
1. Strides during the run mean open it up a bit. Not a sprint, but lengthen your stride and push it. You shouldn't chat with your training partner during a stride.
2. Mile repeats are supposed to be at a pace faster than your warm-up or cool-down. For example, some days the training plan calls for a 5k pace or a 10k pace. [5k pace would be faster than a 10k pace] The specific pace depends on your fitness level. YOUR pace would be very, very, very fast for mile repeats, speedy.
3. Recovery between mile repeats or increased pace sets, are slower... so you can recover. You got that one right!