Seven in the pm out to the Northeastern boathouse. Great sunset, mild weather. Running in the Excels is challenging, perhaps because less flexible, possibly because my muscular fitness still leaves something to be desired -- at any rate avoiding the dreaded Newbie Heel Slap required a mechanical adjustment on pavement. When I could hit the dirt it seemed fine. In general they are comfortable, but the hard shank is a challenge.
I felt relatively good this evening - good enough to challenge some stronger runners, though I let them drop me after .5 miles or so realizing that I'm still not fit enough yet to keep up for long. On the basis of this experiment CV fitness is now the main bottleneck, the muscles are getting closer. Calves are noticeably less sore, although some minor cramping around mile 5. I will stretch well tonight.
The plan for this week is to increase daily average to 7 miles and break 40. Then I think maintain at that level for a while and work on building endurance. But I am pleased: after slightly less than two months I can for the first time imagine running at speed. There has been steady, if not spectacular weight loss, and I will be boxing with Martin at least once a week starting Tuesday pm. Onward!
Postcript: found this very helpful video using the elites at Boston 2008 as a model of mid-striking form -
http://www.youtube.com/watch?feature=player_embedded&v=5r3_sKkHnTU | 