Today is cool (64° going up to 75°), and I am hoping this afternoon to run four miles. Longer if it is in me, but, again, aiming at a steady 9:15 pace. If I have my druthers, I'll run again tomorrow, then again Sunday morning. It might help waylay the effect of being off a few days if I can't get out.
I have been thinking that in addition to my 3-4 miles, I can incorporate minor speed on my own. I have not thought this through, but maybe something like running an 800 or 1600 relatively hard, but consistently paced. One thing I want to avoid is getting into a plodding rut of slogging through a slow jog each time. It would be nice to benchmark a few hard run times in each distance.
I think I could, today, run fresh the times below. My evidence for this is sketchy. I have only a treadmill 1600 @ 7:25, plus last week's 400 times to draw from, and may be far off reality. That's why I'd like to benchmark. I want to know reality, and from there, know how reality is progressing.
- 400 - 80
- 800 - 3:00
- 1600 - 6:45
- 5000 - 25:00
I do expect the next month, if I run consistently, to be filled with leaps and bounds (can I use those terms about an activity that involves neither?). I will run farther and faster. These improvements can be misleading if I take them as how it will always be.
The real question is: At what point will I plateau and my improvements will follow only in smaller increments?
The fun will be discovering all that.