Running in Life's Slow Lane

0.93 mile in 10:00 (10:46/mi)
0.83 mile in 10:00 (12:03/mi)
0.75 mile in 10:00 (13:20/mi)
0.98 mile in 10:00 (10:12/mi)

Okay, so today I took my camera and ran along the Noland Trail that adjoins the Mariner's Museum in Newport News, Virginia. It is a winding, hilly trail that follows the banks of Lake Maury through a gorgeous mix of forest plants including dogwood, pine, elm, maple, magnolia and the fascinating little may apple. The squirrels and ducks along the trail are obviously accustomed to human activity as they rarely did more than get out the trail when they saw me coming.

Anyway, my strategy was to run as hard as I could for 10 minutes before stopping to snap a picture or two and walk a bit. The hills here are not the gradual slopes of the road but the up and down calf-killers you find on scenic trails. To add to the degree of difficulty, the people maintaining the trail used timbers across the trail to prevent erosion. Good idea unless you are trying to run along the trail and constantly having to adjust your stride to step on or over the timber. A newbie like me finds that quite a challenge.

The last 10 minute segment was along The Meadow Trail which is mostly flat and I gave it all I had left.

Felt good and with the moisture hanging in the air between rain showers I sweat enough to get the bottom of the ring within about 4 inches of my belly button. The tough downhill stretches still get me though as the soreness in my groin returned. Maybe I am not striding right when going downhill?

Location: Newport News, Virginia

1.75 miles @ 20:00 (11:26/mi)
3.10 miles @ 36:43 (11:51/mi)

This is one of those days when guilt made me run. It had rained all day and was raining when I left the lab so I decided to skip a workout. Instead I chose to get an early dinner and get plenty of sleep. While those were my plans, when I came out of the restaurant the skies had started to clear and I immediately felt guilty about not running. So I waited an hour and then got out on the streets.

I ran the first 1.75 miles in 20:00 and then took a 2 minute break to walk before finishing up my 3.1 miles in 36:43. Glad I did it when I was finished.

The rest of the mileage was my walk back to the hotel through the many parking lots around here.

Location: Chesapeake, Virginia

0.77 mile  in 10:00 (12:59/mile)
1.55 miles in 20:00 (12:49/mile)
2.35 miles in 30:00 (12:30/mile)
3.15 miles in 40:00 (12:30/mile)
3.93 miles in 50:00 (12:49/mile)
4.79 miles in 60:07 (11:46/mile) 12:33 avg pace

So I have switched around my focus to be on time rather than distance. As a result today's "long run" that was originally slated for 5 miles was converted into a 60 minute workout. Also, finally listening to everyone who has been reminding me that running 5Ks was just a secondary product of my effort to improve my health and that running faster is less important than getting in long slow runs to burn fat.

Very happy with the results. Fairly consistent pace once I got rolling and still plenty of energy to pick up the pace in the last 10 minutes. Never felt the need to take a walk break.

Tomorrow it's a shorter run!

Location: Chesapeake, Va
 

0.80 mile at 10:00 (12:30/mi)
1.60 mile at 20:00 (12:30/mi)
2.40 mile at 30:00 (12:30/mi)
3.20 mile at 40:00 (12:30/mi)
3.61 mile at 45:00 (12:12/mi) 12:28/mi avg

Well, clearly I was Mr. Consistent today.

It was pure effort to keep going for the full 45 minutes as my legs were so dead from yesterday's long run. I told myself that I was going to quit at 30 minutes but then guilted myself into going the full 45 as I had originally planned.

Hopefully I will sleep better tonight, eat better tomorrow and get a nice 5K test run in the evening so that I can set goals for Sunday's 5K run in Oklahoma City.

Location: Newport News, Virginia (streets around the Mariner's Museum)

5K in 36:03 (12:01/mi)
walked to the car

I didn't bother to note the split times today so I don't have good measurements. Nike+ tells me my pace at the mile marks were 11:44/mi, 11:17/mi and 11:04/mi. Since the average pace was at 12:01 I clearly lacked the consistency I generated yesterday.

Given today's results and the conditions I expect on Sunday's run, I am going to hope for a 34:45 - 35:15.

Location: Hampton Inn 5K

No miles today as I traveled from Chesapeake back to Lawton and I am resting my legs ahead of Sunday's Oklahoma City Memorial 5K Walk/Run.

No miles today. Attended OFMC state vocal competition and then picked up registration packet for tomorrow's 5K.