45' Steps...

Over the next year, your going to read a lot of terms you've probably never heard before like 45' Steps, Yasso 800, 60' @ 10:18, etc. Don't feel bad, a month ago I didn't know what they meant either, but I'm learning and as I do something new, I'll explain it here for you.

So today I did my first official day of Speed Training. Speed training days will be Wednesday from now until marathon day (Dec. 9) and today I did something called 45' steps. Let me break it down for you...
Step training involves counting your steps, or in plain english, everytime one foot hits the ground you count one step. So, you get nice and warmed up, running at the normal 11:33 training pace, then you kick it into high gear and count another 20 steps, then you drop to a jog or walk and count 20 steps, then you kick it back into high gear for 30 steps, then drop back down for 30, then repeat for 40, and finally 50 before resuming your normal training pace. The entire speed part took under 5 minutes to complete, but definately winded me a little. Now, every time I do steps, I will increase until I reach 100...pretty cool eh!!!

Okay, so that being said here's the deets for today's run...
Outdoor - Temp -2 (-6 windchill) Wind SSW @ 11 km/h - Sunny
Warmup - 5:01 - .33 miles
Run - 45:06 - 4.37 miles (remember I did my steps in there)
Cooldown - 12 mins - .74 miles

And Yesterday...
Outdoor - Temp -1 (-10 windchill) Wind SSW @ 17km/h - Sunny
Warmup - 5 mins - .33 miles
Run - 38:39 - 3.92 miles (this was supposed to be 35' @ 11:33, but turned into 38 @ 9:52 - still need to slow down)
Cooldown - 14:20 - .96 miles (I ended up getting a little to into it and when I had to stop I was a little further from home then usual)

And some tunes...
Beck - Cellphone's Dead
Underworld - 2 months off
Paul Oakenfold - Heaven Sent

Well, that's it for now...goodbye February...Hello March!!!

Will