with great sloth comes crappy runs

I don't know why I expect the runs to get easier if I refuse to run regularly. Here's this morning's run details:

Distance: 4.4mi
Duration: 1:03'25"
Pace: 14'24"/mi
Calories: 729

I have completed 70 workouts for a total of 383.69mi. My average pace is 14'30" per mi.



So, let's talk about how inconsistent this run was. Overall, I think it was pretty good, because I pushed myself really hard during the first mile and leading into the third mile. As usual, I walked the first two minutes. Then, I ran five minutes. Five. That's a lot for me. I was debating with myself about whether or not I should push myself to run a full mile yet or not. In the end, I decided not to because I wanted to the full loop around the lake, and if I ran a mile at the beginning, there was absolutely no way I'd be able to do the entire loop, and I would have to double back. I don't enjoy the first mile and a half of the route, so doubling back and covering that same ground is not appealing to me at all. So, it was walk 2, run 5, walk 2, run 4, walk 2, run 2. In between mile one and two, I kept it at a 2:2 ratio. I was already lamenting having blown my wad in the first mile.

Then, I became aware of the duration, and I decided to try to push hard to do my mythical 5K in 38 minutes goal that is apparently only achievable in races longer than 5K. At around 28 minutes, I made myself run for five minutes. It was killer, and I knew it wouldn't make a difference; that the 5K in 38 minutes was not going to be possible. But, mile 3 registered as a ridiculously fast (for me) 8'40". That's blazing fast for me. Mile one was also pretty quick at 12'27". But I think 8'40" is now my fastest mile... let me see if Nike+ tracks that data... yes, it does, and it still has me as a 10'26" as my fastest mile, so maybe I'm misinterpreting all this data. That wouldn't surprise me at all.

Anyway, because I blew my wad early in the run, the end of the run was brutal, and it was very difficult for me to even do a 2:2 ratio.

Best part of the run: after I crossed the bridge, which means I was about 1.8 miles from home, a real runner came zooming up from behind me. This was as I finished 2 minutes of running and was beginning 2 minutes of walking. You could tell he was a real runner just by looking at him. And as he passed me by, he said, "Great job! Keep it up!" I needed encouragement so badly at that exact moment, and there he was, offering it to me! The running community is so wonderful. Then, .3 miles later, another runner approached (running the opposite direction). And as he passed me by, he said, "Good work! Keep going!" Verily, I needed his encouragement, too.

Yes, yes, I reciprocated praise to both of them. I'm nothing if not a great cheerleader for others. I'm just not so great at cheering myself on.

It was also a bit too warm to be running, at the late, late hour of 745a. But, I had to wait for my stomach to be sad before I could leave my house. I knew it was destined to be upset this morning and prefer it to be angry before I run. I was glad, however, that I remembered to wear my sunglasses.

There's a 5K coming up in a week or so. I really wanted to sign up for it, but... still unemployed. That'd be a totally frivolous waste of $19. This being unemployed nonsense is really screwing with my motivation to run.

after 4 weeks of excuses, I hit the pavement this morning

I told myself it was a two lap minimum, which can be stretched to two miles. I think two miles is the minimum I should allow myself to complete. But, getting up at 510a and running in the dark means I don't leave the neighborhood, for safety. My run was really slow, but that's okay; I have not run in four weeks.
Here the run:



I actually had a good strategy. I always walk the first two minutes to warm up. Then, I ran three walked one for the first lap. During the second lap, I sometimes walked two, and sometimes ran two. I took many peoples' advice and slowed my run down. I can jog an 11 minute mile, but I kept it at a 13 minute mile today. I was looking for duration, not speed. I have not set my ratio at a 3:1 before. I'd like to get my ratio higher than that before the fall. And, my current goal is to be able to run more than a mile without having to walk. I'm pretty sure I could do that right now, but I have not pushed myself beyond .6 of running. So, I think my real goal is to run two miles without having to walk. That seems like a good goal.