DC Capital Striders 8K

Last night, I finally broke the 4 mile barrier by entering and finishing the DC Capital Striders 8K race. The race was held at twilight; and, the weather was good...between 72-79.

My time was 54:12 and equates to a 11 minute mile pace. Not bad, considering that I have been doing elliptical work at 10 minute pace; and that doesn't equate to running.

The Positives
1. ran negative splits
2. was able to pick up after the halfway turnaround
3. picked up pace by focusing on form...automatically opened stride and carried arms looser

The Negatives
1. while going out speed was appropriate, I slowed considerably between 1.7 and 2.7 miles.
2. listening to music was necessary to get pace back
3. distracted by a couple who kept on talking incessantly

Conclusion
Now that I've run 5 miles, need to keep bumping distances up. Also need to begin short sprints in middle of run.

Do it again.

Two-a-Days

This week I started 2-a-days twice a week. What started out as support for my youngest son turned into a free month of plyometrics and boxing.

The first workout taught me that I was pretty weak in my core and quads. The way I see it, the pain and the heavy bag will pay dividends in the end.

Now I have to figure out how to stay motivated and continue to increase the distance I can run. Second challenge is to find a stretching routine that will stretch my arches, achilles, calf and hammys.

It's a Wonderful Life. Peace.