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Tuesday, April 03, 2007

Five Fast Ones

Today's Run: 5.09m
Run Time: 50:23 (9:53 minute mile)
Total Miles to Date: 466.9

Thoughts on the Run:

This morning's run was perfect.

I woke up and felt extremely sore from the weekend run on the mountains. However, I also knew getting out and running again would help a bit with recovery. I was planning on taking it fairly easy and doing an 11-minute pace, but actually ended up a bit stronger.

As I was about to head out the door, my friend text-messaged me a question and then I mentioned I was going to run. He offered to meet me on the course. So, I slapped on my GPS and shoes and hit the road. It was overcast, but this left it feeling cool. A thick mist hung low but it wasn't stifling humid, but in fact felt quite cool.

I pounded up the hill close to the house and my legs were on fire ... I wasn't sure how I'd fare. I met my friend running downhill and he turned around and we continued on. After cresting the first hill I was warmed up and my legs felt fine. We looped down and up, down and up. He had to get going so he turned around to head back.

My first warm-up mile was a 10:22. I honestly wasn't trying to go fast, but I always tend to have faster speeds with my friend because he is a strong runner, so the next two miles clocked in at 9:33 and 9:14 respectively.

The fourth mile was a good test. This would be the section I'll be doing my hill repeats on. It is the "Goliath" hill I refer to, and it typically drains me. This time I dug in and focused on a keeping a strong pace all of the way to the top. My resolution paid off, as I was able to finish that mile in 10:45 despite the hill.

The last section was an easy downhill (9:38) and a small spur before coming home.

I felt great and marveled at how a 5-mile run could feel so quick and easy. I still remember where I came from (struggling to even run 2 miles) so I still have an appreciation of these shorter runs. It was actually almost an hour out there but it went by in a flash. The fact that I'm shedding some pounds seems to make the runs go a bit easier as well.

This weekend I managed to get some extra work done on my site. I reworked the articles section to include ratings and most viewed. In case you didn't notice, I also changed the theme of my main blog to match the articles section. This makes it more consistent but also easier to print off blog entries if you like. Note that I put some Digg tags as well in case I happen to write a post that strikes a chord.

I also added a few articles: How to Set Goals (an older article of mine) and Vacuum Your Midsection, a more recent article that covers the stomach vacuum.

Have a great day!

Jeremy

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posted by Jeremy Likness | 6:28 PM | 2 comments



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