I now realize that I need to concentrate on my stretching, with a particular focus on my hamstrings, hip adductors, calves, and IT band. Today, after stretching all those areas and a few others, I did a brisk walk, then a 1.66 mile run in 17 minutes 50 seconds. That averages to 10 minutes, 45 seconds per mile. Respectable, I guess, considering my long term goal is 10 minutes flat for a sustained period (Marathon rate is 4 hrs, 21 minutes). I find that if I can keep my heart rate below 165, I'm golden. 165 to 170 is stretching it a bit; over 170, and I start to go anaerobic. I think this is the "lactic threshhold"... I'll have to do some digging into that. No matter what you call it, when my heart goes above 170, I get short of breath.
I think for the time being I am going to abandon my goal of 10 minute miles, and instead target a heartrate of 165 bpm, and allow the pace to fall where it may. After I complete the 5K run in December, I can start thinking about increasing my lactic threshhold.
It actually felt good today. I am looking forward to running with my friend Ben this weekend. Even though he is training for the Fall 50 in Door County next weekend (50 mile ultra-marathon), he has agreed to lower himself to my level and run 2 miles with me. Of course that is nothing to him, but it will be the longest I've run since high school. Maybe he can give me some tips.
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