Thursday, May 09, 2013
My “anti-mugger” pace refers to the burst of speed I could manage over a given distance if I’m ever faced with an emergency requiring it.
Back in February before my March respiratory illness sidelined me for 2 weeks, I posted a 4:33 half mile which would be a 9:06 mile pace if I could keep it up (which I couldn’t)
Although I want to build endurance, I think benchmarks like this are significant. We often read how interval training is an important part of fitness regardless of the activity.
In April I recorded a 9:09 mile – again only one.
Yesterday, after 2 days on the treadmill at the gym because of constant heavy rain, there was a brief break in the weather and I dashed outside to get a run in before the sky opened up again. What perfect conditions to time a fast mile!
After a half mile easy pace warm-up, I ran as fast as I could. 4:28 at the half and 8:55 at 1 mile.Yea! That’s improvement and the first time under 9:00 this century.
I followed this with a 9:50 mile which included my customary 1 min walk to check my pulse, sip some water and wipe my nose.
After an easy cool-down, I reached home just as the rain started again. I have no illusions. I know there isn’t a 27 min 5K in my future. Still, it’s important to have different measures of improvement and I’m OK with gradual progress.
Remember, I’m the one who began running 25 years ago by increasing my run time by 15 SECONDS each WEEK. I’m very patient.
Thanks to OWL_20 whose recent "Magic Mile" blog prompted this topic today. I only just remembered which sparker it was. Must remember to make notes to myself.