The numbers: 9:19 pace, 6.44 mph. (5:47/10.37 metric)
Now, the hard part - I have to run every 5K now in under 30 minutes and, the next goal: getting that pace under 9:00. Everyone has their limits but I don't think I've hit mine yet. Maybe it's 9:00, maybe it's 8:00. But, showing improvement is the key. Eventually, it'll get to a point where my improvements aren't as great but I think that's some time off. In less than one year I've gone from not running at all to running a 5K in under 30 minutes and also trimming almost 6:30 of that first 5K time recorded back in April.
My other goal - longer runs; I am doing a 10 miler in May which means I'll be running 10 at one point or another, probably multiple times, as I train for that.
No excuses. No bull. Just do it.
Update - Official results posted online have me at 28:52.9
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Six months ago I ran my first 5K race and now I have trimmed almost five minutes off that first finishing time. I am close to being able to finish one in under 30 minutes. I have a 5K route mapped out through my neighborhood and did that in 30:47 this morning. Mile 2.1-2.6 are uphill so I am thinking that on a flat course, I may be able to beat 30. I have registered for two 5K's in the next three weeks. Let's see what I can do.
Getting up and doing a four or five miler isn't that difficult either - I don't need to prepare for those distances. I am toying with the idea of doing a 10 miler in May. That would require some training to get up to that distance but I can do it if I can fit the training in.
I'm taking it to the next level; finishing the short ones in under 30 and building myself up for longer runs.
Talk the talk. Walk the walk.
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It will be a busy day. After my leg, (Leg 1), I'll have to move along, cheer, and pick up the kids by 9:30 because our fifth runner is watching the kids at the house. Later on I have an Eagles game to watch and the lawn to cut.
As a team we don't have a time goal but my wife's youngest sister is running the marathon and will likely finish before our team does.
Time to dress, imbibe, and consume. Look for tweets.
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1. Everyone who is uninsured, mail them a letter (the gov't does know who these 47 million uninsured people are and where they live, right?) and ask them if they would like to be covered by a government plan, if such plan is implemented. If forms are not returned within 90 days, it counts as a “no.”
2. Anyone who replies “yes” would be required to get a physical. If that person is obese, as defined by the FDA BMI scale, said person should submit an action plan on how he/she will lose enough weight to get within a BMI index of 25. Said action plan must be submitted within 90 days of acknowledgment of “yes” response. Said plan must include reasonable goals.
3. Anyone who qualifies for the plan must submit to regular physicals which will include drug testing. Failing any physical will result in immediate discharge.
3a. If the public (taxpayers) pay for the health insurance of an individual, the public will be allowed to dictate what said person eats, drinks, and ingests into said person's body. Excess sugar and salt, tobacco use, and failure of drug tests will be cause for policy cancellation. Other ingestables will be brought to public forum for vote.
4. Discharged persons or persons deemed ineligible for health insurance who demand a right to health insurance will be provided a one-time payment that will dictate that they to move (and revoke their US citizenship) to Cuba, Venezuela, or France. Refusal of option cancels the payment.
5. Government will reserve the right to require beneficiaries of said plan to offer their services on a subcontracting basis to manufacturers of clothing, shoes, computer components, books, furniture, and food staples in order to maintain manufacturing facilities within the United States.
It's just a start but if I'm going to pay for health coverage for someone who makes no effort to care for his/her body, then I think these and like provisions are more than reasonable. Number five needs some work but I think it can be done.
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I'll rest tomorrow and perhaps lift weights on Wednesday. Thursday will be rest and Friday I'll plan for a tune-up run of maybe 3 miles.
My official goal now is to complete my 5.5 mile leg in 59:59 or under. A 10:45 pace would come out to be 59:08 and I think I can sustain that.
*according to mapmyrun.com
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However, once I reunited with him, I realized that I became the last of my inner circle of friends who doesn't need glasses (prescription or reading) or hasn't had LASIK to correct vision. Funny how a few guys who needed the proverbial "Coke-bottle bottom" glasses now have better eyesight than I do.
My sister, who is a three years younger than I am, doesn't wear them either.
Of course, my eyes aren't what they were. I've noticed a big dropoff from when I was 20/20 years ago. Coming home from Pittsburgh today I noticed another dropoff from the last time I drove a distance like that. Seems like it took longer for me to be able to read the signs ahead.
So, I may schedule an eye exam soon. I recall one in my mid or late teens that I think was part of a physical for something (driver's license? ROTC application process? (I wasn't accepted for ROTC but I passed my driving test on the first try two months after turning 16)) where I checked in at 20/15 R and 20/25 L. I certainly am not going to 'see' those numbers this time; that's for sure.
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Senate Proposal Gives President Authority Over Internet
I wish that Orwell would have written a prequel to 1984. I have a feeling it would look much like our society today.
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Is That a Pistol in Your Shorts?
I don't see how anyone can carry when running. It's not the size that I see as the problem but rather the weight. Now, it may be a good idea to pack if you run in, say, Washington or Chicago or other cities where handgun bans have illustrated how obtuse some public officials and voting citizens can be. Elsewhere, I think pepper spray and a cell phone would suffice if you're a little worried about being out on your own.
When I run, I don't like to take anything extra. Some people like to take a water bottle and carry it and others like to wear a fanny belt with a bottle holder and sometimes space for an MP3 player or cell phone. Again, I think a cell phone is a good idea but I usually don't take it. I do take it when biking, though.
My standard raiment:
Shoes - Saucony Stabil 6, wide. My feet are beginning to ache a little so my flat feet may be breaking down the support. With over 100 miles on them, it may be time to replace them.
Socks - Wicking running socks that keep the feet dry. They seem to work. The Under Armours I bought were Made in USA but the Adidas were not.
Shorts - On hot days, I don't wear underwear, just something for, um, support. I have a few pairs of Under Armour running shorts. I usually stick a tissue and a cough drop in a pocket. Today I filled a sealed sandwich baggie with some ice. I put a cube or two in my hat and then splashed myself on occasion to cool off. I keep my trash in my pocket until I see a can.
Shirt - Wicking running shirt. Works ok but once it's above 80F and you're running more than a mile or two, you still get soaked with sweat.
Nike Fit-dry hat. Keeps sweat out of my eyes, even above 80F.
Timex Expedition watch for timing.
Apply sunblock and wear cheapo $5 sunglasses in the unlikely event that the bright yellow orb is out.
Other than a wedding band, I don't wear jewelry at all. But I don't wear the ring when I run as it has the tendency to slip off sometimes. Earlier this year I was at a birthday party for a friend and the ring went flying across the room whilst making a hand gesture during conversation.
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Where do we put these prisoners? It's a NIMBY situation for sure. And, I'll give credit where credit is due. BHO promised during the campaign to close Guantánamo Bay, and he's doing it. But, surprise, no one wants the prisoners.
Find the US county that had the highest percentage of voters who voted for BHO, and build the prison there. Simple. Problem solved.
Be careful what you wish for because sometimes you get it. lol.
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