Sunday, September 16, 2012

Under Nine Minutes per Mile

Saturday, September 15, 2012:

Only five of us showed up for the St. Croix Valley Runners this morning, probably because the rest of the group was running a 20-mile race as their long run prior to the upcoming Twin Cities Marathon.  Lisa, Jim, and I ran the five-mile Lake McKusick route, except that I made a mistake in the route that caused us to short it by two tenths of a mile.  So we ran 4.8 miles in 42:30, for a pace of 8:51, an easy jog for Jim and Lisa, but maybe the fastest five(ish) miles I’ve run in a year or more.  One week after my fastest marathon in a year, this is very good.  Maybe I’m starting to get some speed back.  No pains.
I’ve lost about five pounds since I announced my intention to lose some weight last April.  See the Weight Record. I’ve read (can’t recall where) the rule of thumb that we gain about one percent in speed for each one percent of weight loss.  For me, five pounds would be approximately three percent, so I should have gained about three percent in speed.  It seems like I’ve gained more, though, so something else good is happening.

Friday, September 14, 2012:

With rain last night, or much dew, the grass trails in the park were very inviting this morning.  I ran 30 seconds of each minute and finished 4.8 miles in 54 minutes, for a pace of 11:14.  Fast enough - I have another five-mile tomorrow with friends, probably much faster. No pains, lovely morning.

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