Gotta learn to run the easy days easy. But fast is sooooo fun!

In The Competitive Runner's Handbook (by Bob Glover and Shelly-lynn Florence Glover, Penguin Books, 1999), the authors talk about running in the heat and they use this interesting formula. They say if the sum of the temperature in degrees Fahrenheit and the percentage of the humidity is more than 150, don't run, or run with caution.

This morning with Team Rogue, it was 72 degrees and 90 percent humidity. That sum is 162. Of course, we didn't call off the run. And I did run with caution ... in the beginning.

The scheduled called for a 10-mile run, four miles less than Saturday's 14-miler. Even though the run was shorter, it felt harder.

But I took it easy the first five miles, moseying along at a 7:45 pace. And then I kind of lost my mind.

Some of the other runners who are wayyyyy faster than me (try sub 3:10 marathoners) had taken a different route, but by Mile 5, they were running with my group and they were doing low 7s and sub 7s. Now, I know I am supposed to keep my pace, and take it easy on these "easy days." But those guys (and one girl - dang, she was fast) kind of drew me in and the next thing I know, I'm following them. I hit Mile 6 in 6:50 pace. (My excuse: On Monday I ran 6 miles in 9:00 pace. I guess today I needed the Adrenaline rush).

Uhhh, I know. I know. A 6:50 is way too fast for an easy day, especially in this weather. Mile 7, we all slow down (7:54) because there is a water stop and a few lights as we run though the University of Texas at Austin. But by Mile 8, the gazelles are running again and there I am, on their heels and I finish that mile in 7:26. Not the fastest mile I've ever run unless you consider that much of it was uphill. But Mile 9 is slightly downhill and I'm pushing the gas a little now, running fast (6:57) and tempting my fate of getting an injury.

On the last mile, I decide to just keep my legs going and then do a half mile cool down. I cover the first half of Mile 10 in 3:17, a 6:34 pace. Heart rate by now is between 90 and 92 percent. That is just a little slower than my 5k race pace. I do the last half of Mile 10 in just under 4 minutes as I try to cool down.

As I'm stretching after the run, I check all my parts. I don't feel the worse for the wear, but you never really know if you've done any damage to yourself until the next day. So, I'll keep my fingers crossed. And more importantly, I'm going to take it easy for the entire run the next time I'm out with Team Rogue.

No need in getting myself injured now.

Miles done this week: 22
Schedule
Wednesday - 4 easy
Thursday - 10 with Team Rogue
Friday - off (My first day off of running since May 25)
Saturday - 16 miles