6 miles @ 10:00/mi
I've got to get back to running regularly again. From what I hear it seem Wayne and Kevin have been running. I need to get back to where I can run with them without having to over exert myself or slow them down too much. Larry's working way down south and I think he said he was going to try to run while there.
I was only going to go 4 miles this morning, but at mile 2 I felt good and decided to go another half mile before turning around. At 2.5 I decide to go to 3. I told myself I could walk it in if my calf started hurting.
My calf was fine, but when I turned around a mile 3 I realized I had been running with a tail wind that was now a head wind. I was running on the Murdoch canal trail. It's mostly level, but definitely slight downhill going north and slight uphill going south (evidenced by the fact that the water flows north).
My average pace was 9:35 at mile 3, 9:37 at mile 4, then I slipped to running at about 11:00 pace. I was fine since I was going farther than planned. The average pace was over 10:00 when I started down from the trail to home. I pushed a little and managed to get the average pace to show 10:00 just a second or two before I reach 6.0 miles. Small victories.
Considering how very little I've run the past few months, I'm actually encouraged. If I were to run only 4 times that far, I would be at mile 24. From there I could finish the last 2.2 miles of a marathon.
I need to remember to roll my right calf before and after each run. I think it's my weak link at this point. I'm hoping the core excercises I've been doing for quite a while now will help overall. I've been doing lunges, push ups, jumping jacks, front and side crunches, side leg lifts, front and side planks, burpees (squat thrusts), risers (step ups), and tricep dips. I feel considerably stronger. For example, to illustrate the improvement, I've gone from 6 push ups to 26 push ups.
Now I just need to get mentally strong and get out and run regularly.
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