Today's Run: Great Falls Revisited

Today's Photos

If you look closely, you'll notice there's a trail going up off of the opposite bank! We'll do that one later in the summer, when the dry season starts. There was no way to cross without getting our sneakers wet; the rocks were too far apart.

We didn't do any of the side trails this time, so we made it all the way up to here. 

Those are 2 little islands in the canal!!

Charles on a walk break, crossing one of the bridges.
This place is stunning. Once we have our mile pace down to at least 12 minutes, I want to start bumping up the mileage, just so we can get farther up this trail!

Today's Workout

Did 3 miles in 38 minutes and 56 seconds. Average pace was about 13 minute mile.

The first mile was done in 15 minutes. This included the 5-minute walk warm-up, and then we alternated 3 minutes jogging (Charles set the pace), 2 minutes walking, but we were walking slowly. Despite all the walking that was included in it, I was still horrified by the pace for that mile (I used to do 10 minute miles! ARRGHH), so I decided we needed to step it up. 

Poor Charles got left behind. For the next half mile, we RAN for 2 minutes, then walked fast for 2 minutes. At the 1.5 mile mark, we turned around. This time we were going uphill, as the trail sloped up. The first set was 2 minutes running, 2 minutes walking, and then after that we were doing 1 minute sprinting, 1 minute walking fast. I think a pace of 13 minutes/mile is pretty awesome considering all the walking that was still happening. (My 10 minute mile pace was achieved with 5 minutes running, 1 minute walking. I haven't been able to run the entire time; hate jogging at a snail's pace - prefer to run all out, then take a little break.)
Charles didn't last very long after I started the 1 minute sprints; he walked for the last 5 minutes of the 3 miles. 

We walked for an additional 10 minutes after finishing the 3 miles; I didn't want that to be included in Endomondo's pace per mile. :)