Advertisement -- Learn more about ads on this site.

    BROOKLYN_BORN   90,252
80,000-99,999 SparkPoints

An improvement in “anti-mugger” speed or maybe it was the rain

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.

Member Comments About This Blog Post:
BOILHAM 5/10/2013 12:28PM

    Great to see you are improving. 27 min 5k coming soon.

Report Inappropriate Comment
WILSONWR 5/10/2013 11:02AM

    You are doing great! There is nothing shabby about your times at all!

Report Inappropriate Comment
IONA72 5/10/2013 3:39AM

    emoticon emoticon emoticon

Report Inappropriate Comment
AUSFAM 5/9/2013 10:22PM

    You increased by :15 per week?! I would give anything for that--holy cow! Keep up the good work!

Report Inappropriate Comment
RUNNING_SNAIL 5/9/2013 9:07PM

    Great blog and great time! I can only dream of a 9:00 min mile. My all time best is around 12:00!!!

And you are right, it is really motivation to improve our times, even by only seconds. So keep up the good work!

Report Inappropriate Comment
COCK-ROBIN 5/9/2013 7:57PM

    You're doing great!

Report Inappropriate Comment
OWL_20 5/9/2013 4:36PM

    LOL, I had to laugh at the title, too, it's a great one. Holy cow, you whipped that mile! When I dream about running, it's in 10s and 11s. You know, overall, it really was kind of fun to do a mile for time, it made me feel all athletic-y. You rock!

Report Inappropriate Comment
CELIAMINER 5/9/2013 2:36PM

    Clever title! Congrats on reaching another personal best...keep it up!

Report Inappropriate Comment
MKELLY72 5/9/2013 1:25PM

    Your title made me laugh--I have had the thought more than once while I'm out running--what would I do if I had to outrun an assailant of some kind?? I'd be spent, and I doubt I could maintain any kind of escape kind of pace--My best 5k time to date is 36:something--and I'm so thrilled with that--but of course I'm always totally stoked if I improve it by even one second!
Great job!

Report Inappropriate Comment
DESERTJULZ 5/9/2013 11:34AM

    Congratulations on a personal best! You continue to inspire me. :D

Report Inappropriate Comment
DR1939 5/9/2013 10:19AM


Report Inappropriate Comment
LEWILL1982 5/9/2013 8:38AM

    That's awesome, don't those victories really make you feel great? I long for a 27 minute 5k, one day!

Report Inappropriate Comment
KANOE10 5/9/2013 8:18AM

    Great milestone! You are in great shape and are steadily increasing your anti mugger speed!


Report Inappropriate Comment
NINJALINDA 5/9/2013 8:09AM

    Anti-mugger pace. I LOVE it! (And I'm jealous of your anti-mugger pace. Look at you, you're making me want to run again!)

Report Inappropriate Comment
WATERMELLEN 5/9/2013 7:55AM

    VERY cool!!

Report Inappropriate Comment
ONEKIDSMOM 5/9/2013 7:51AM

    This merits a emoticon Love the milestones.

Report Inappropriate Comment
KELLIEBEAN 5/9/2013 7:51AM

    That is great! I love reading everyone's running blogs. Really inspires me to keep improving. Slow and steady wins the race!

I'm pondering building up to do 10Ks next year. We'll see how it goes.

Thanks for the constant inspiration!

Report Inappropriate Comment
DOVESEYES 5/9/2013 7:50AM

    little by little we can do it.

Report Inappropriate Comment
ZENMAN1 5/9/2013 7:47AM

    Wow I love it, you give me hope I can improve my running speed a 'little'. The human body is an amazing thing if treated well.

Report Inappropriate Comment
MJREIMERS 5/9/2013 7:28AM

    No matter what your time, you are emoticon ! I can't thank you enough for all your support on my "new running" venture! Your blogs and comments have really helped me.

You've inspired me to set a 5K and then I plan on trying a 10K this summer to fall!
Thank you emoticon !

Report Inappropriate Comment

Add Your Comment to the Blog Post

Log in to post a comment.

Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.