Run your 3-mile route as slowly as you possibly can. Shoot for a time over 36 minutes.
UPDATE: Hah! I finished in 29:50--and I slowed down several times! I think I will try this again. 36:00 would be 12:00 miles. Not sure I can do it. I ran with a 4:35 r/w ratio and did the run in 9:56/M pace. Need to work on slowing it down. Also need to work on rest--my R plantar fascia hurt mid way during mile 3. I think I'll wait until Tues to do it again.
Weather.
It was 54 degrees when I went out. I wore long running pants--good move. I think that 55 or below means long pants for me. I wore a t-shirt and running windbreaker. That was too much--it made me sweat like a dog. A long-sleeved shirt would be good. I got two nice long sleeve technical shirts, but I think they are for very cold weather. They are tight fitting. I need some long sleeve versions of the loose-fitting technicals I have now.
I've also noticed that wicking shirts smell terrible. Here's an article about that.
That article had a great link to this company. Looks like I am going to need to try them!
Darkness.
Today, I ran during the day. No problem. As I keep running during the mornings, it's going to be dark for the whole time I am out there. Gonna need some reflective gear, and perhaps even some stuff that lights up. Here are some:
- Nathan LED Runner's Vest
- Yaktrax for running in snow.
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