1.5 miles wu
1 mile hard (6:20)
total: 5.2 miles
course: College of DuPage Fitness lab
How is a 6:20 would be so, so hard? Age 41 is part of the reason. Lackluster workouts for two months hardly helps either (last 60 days, ending yesterday, equals just 104 miles). Just the same, I take my hat off to myself (OK, few real runners are impressed, so I'll hold back the self-congratulations). Tonight, after a 1.5 mile warm up at 9:31 pace, I stopped, gathered my breath and minor calf stretch or two, and set the machine for 9.5 mph. It was slow getting up to speed, and near the end, I jacked it up to 10 mph. Balanced out to 9.47 mph/6:20. Dropped :02 from my August 28, 2007 PR of 6:22.
I'm encouraged since a month after my 6:22, I hit my current outside 5K PR of 22:00. I am not reading this as prophetic, that I am ready to a 22:00 next weekend if the weather were warm. I am reading this as I have generally maintained my summer speed gains. That, with Monday's 2:50 half mile is merely a good sign, that though I have not had the quantity or intensity as I did in July and August, God has decided not the set my gains off into the netherlands just yet.
While running the mile, dealing with pain with around 600 meters to go, I focused on the giant silver snowflake taped to the south window. My bandana is on, as you might expect, horizontally, helping level set my head. I don't bob like I did in high school, but I do go up and down. Some, I guess, is to be expected. I don't know how much is too much.
After the mile, I ran an easy 2.7 miles, then hit the weights.
Weighed in at 134.4 lbs. My weight is steady, which is OK now. I can attribute this to lifting weights and gaining strength through running, but also, my lower mileage. A few more miles a week should resolve this matter, and, I'll get those in as I can.
My pulse had shot up to 192 when I checked it immediately after my mile.
A salute to those losing weight through the discipline of a careful diet. Below is Dinah Soar's blog on her own challenge. Running is enjoyable for me, and an easy way to manage weight. Even if I only walk a few miles, I lose several hundred calories. Still, for those foregoing the exercise, losing weight can still be done. Don't look to me for tips about all that, or to Dinah for that matter. See your physician for real advice. However, check out her blog to learn the reality of the struggle, and be encouraged by the common effort.
Staying the Course (Diary of a Not So Mad Housewife)