Running in Life's Slow Lane

Goal:
5 minutes of walking, 2 miles running at less than 11'30"/mi pace, cool down walk

Actual:
5 minutes of walking, 2 miles at approx 10'28" pace, cool down walk

Summary:
Today was a nice change from last week's evening run where everything was done after sunset. Since I was going on a shorter distance for today's workout I set the goal of keeping everything under my customary 11'30"/mi pace. Of course, as always, I way over did things and started off at 10'30" pace and though I tried to tell myself to pull back I don't think I have done enough jogging to really have that level of control. It seems that once I settle into a pace I can only get out of it when fatigue hits at which point the pace falls off drastically. I did remember the Chapstick before I ran today so my lips were happier.

Goal:
5 minutes walking, 2 mi jogging, cool down walk to total 3.1 miles.

Achieved:
5 minutes walking, 2 .16 mi jogging, cool down walk

Goal:
5 minute walk, 2.5 mi jogging < 12'00"/mi pace, cool down walk

Achieved:
5 minute walk, 2.78 mi jogging @ 11'26"/mi pace, cool down walk

Goal:
5 min walk, 2 mi, cool down walk

Achieved:
5 min walk, 2.17 mi at 10'51"/mi pace, cool down walk

Summary:
Following silentDave's reasoning that I should go hard tonight knowing that I have to run tomorrow morning before a day of flying, I decided to run my hardest for 2 miles. I did not try to use the pace feedback from the Nike+ but instead just kept telling myself to keep running as hard as I could. It paid off in Nike+ recording a new PR in the mile at 10'36", reducing my old time by a massive 6 seconds. At least Tiger Woods was nice enough to congratulate me.

After coming back to the hotel and resting a bit my hamstring seemed a bit sore. First time I have had any complaints from there. Probably because of my pushing for the pace. I am doing stretches before and after the run but I have just picked what seemed like a good selection of what I found online to cover most of the major leg muscle groups. Is there anything like a "recommended" or "standard" beginner's set of stretches? Maybe that would be a good post for the forums.

Had more issues with the iTunes/Nike+ not wanting to update the website. I think it may have issues synchronizing with the site if you are already logged in there. For about 30 minutes I was convinced I had lost another workout yet I saw that it eventually appeared at the Nike+ site.

Big car wreck on Portsmouth Blvd at the stoplight where you turn to the hotel. A pair of cars apparently had differing opinions on how to interpret the stop light. Traffic was blocked in all four directions for several minutes. It happened just as I got back to the hotel from running and 30 minutes later when I left for dinner the ambulance, fire trucks and police were still there. Makes me nervous about being so far from home and traveling alone.

Goal:
5 min walk, run, cool down walk

Achieved:
5 min walk, 1.02 mi jogged at 12'02"/mi pace, walk

Goal:
5 min walk, 3.1 mi < 12'00"/mi pace, cool down

Achieved:
5 min walk, a great horrid mess

Summary:
I'm almost embarrassed to take credit for these miles it was such a struggle. If I had to guess I would say more of the distance was walked than jogged. My goal had been to go out on the streets here at Southwestern Oklahoma State University and do a few hills but primarily to get in a 3.1 mi jog done. My legs were lead, I tripped (actually twisted my ankle) on a chunk of burrito someone had thrown in the street, was whipped around by the wind and completely defeated by the hills. Since it was obvious early on that I could not get any distance out of my legs I turned it into a hill exercise for lack of a better description. Basically I found a stretch of hill and ran up the hill walked along the top, ran down the hill, walked along the bottom, and repeated. I probably didn't jog more than 0.1 mile at a stretch.

Realistically I think my body needs more sleep, some regular meals and a great deal more water than I have managed in the last 48 hours. Of course, once I reached home last night I found that in addition to spending my day chaperoning teenagers here my wife has committed me to a social engagement this evening. Here's hoping the "party" is horridly boring and I get excused to go home early.

And where is the ibuprofen for this ankle?

Weather
Temp: 55     Hum: 21%    Wind: S 19 gusting to 25     WC: 55
Conditions: Partly Cloudy, Dry

No exercise today. Spent the morning helping at the theater then traveled to see Kristoffer perform in the All-Region Band. Very nice day. Decided to just rest and try to get my system readjusted to home llife.

I did get my weight down to 171.6 lbs this morning which means I shaved another point off of my BMI and continue to slowly work towards my target weight. Hopefully taking today away from jogging won't set me back too much.