Six miles fast and easy
Very cool! I didn’t get to run until about 6:00pm today, so I hitched up da pup and went out for my six mile pace run. We walked to the park, and then I started out a little slowly to warm up for our five laps together. Bear had other ideas, naturally - he’s not exactly one of nature’s negative splitters - and really wanted to do something like a 6:00 pace from the get go. We compromised, and I ended up running as fast as I could while comfortably maintaining a 4/4 breathing pattern.
You know what? It turns out that I can run an 8:40 pace while breathing 4/4, even while running in the dark (which slows me down a touch). That’s pretty cool. It was so neat, in fact, that I ended up sticking with that pace for four out of our five laps, mainly to see if I could maintain it. I can, by the way. For the fifth and final lap I switched to a very comfortable 3/3 pace, and ran the last 2K at an 8:08.
So. Not exactly a true pace run, but its very nice to see that I can do 8:40 as an “easy pace” for five miles while feeling very comfortable. Talking was pretty simple, and singing - well - it was pretty rough, but technically possible (in bursts). What does this mean? Who knows, other than the fact that I’m continuing to get into better shape.
Tomorrow? 12-13 nice, comfortably easy miles. That’s a cool concept right there.
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Jan 1st 2005
9:56 PM
Gosh, sounds like a great run, Richard! Happy New Year!!
Jan 1st 2005
9:57 PM
What a way to start the new year, Richard! That’s great!
Jan 1st 2005
10:25 PM
Lovely!
Ummm I was thinkng about starting to take my dog out running with me, but not sure how to start her. Any ideas?
Jan 2nd 2005
7:48 AM
Don’t you love it when fitness sneaks up on you like that? Taking the dog is a great idea too. Doggies need execise too and they probably never get enough. I think they would like to run all day if they could. Oh to be a dog. :)
Jan 2nd 2005
11:03 AM
I don’t think I do a comfortable 4/4 walking to the mailbox :)
Sounds like a terrific run!
Jan 2nd 2005
9:23 PM
Okay, running newbie question: What does 4/4 mean? Four breaths in then four breaths out, or am I completely off-base?! Sounds like a really good run, by the way.
Jan 3rd 2005
2:58 AM
After reading your blogs I certainly can relate to your running….in 2001 I had the self discovery of my own running ability, when I got lost running and nightfall was near. Finding my way home eventually…I backed tracked in the car and to my surprise I had run 9.6 miles. Never in my wildest dreams had I thought I could do such distance and remain standing….That was the start of an… I can do it mentality. Sort of a high of highs….I had a non running related accident that caused me to fall away from my running routine. Now my 2005 goal is to run the Austin races….I’ve yet to ever run a marathon, and only have one 10 K under my belt. At one time my weekly mileage averaged 50 miles a week. My running vocabulary is not developed yet, and not sure what PR and these other phrases you use mean. I read runners magazine’s and have yet to come across definitions for these terms. I run comfortably at about 10 or 11 minute miles….never working on speed or doing any special training of sorts to bring this up…My kness do tend to bother me at times, and I’m hoping that I keep them healthy. Well… anyway you are motivational to me and I can feel the love of running in your words. Happy 2005.