5k times (continuing updates...)

Polar Bear 1-24-09 (moderate terrain)
Bill 49:37
Carol 1:02:59

Cherokee County Animal Shelter Scurry 1-31-09 (flat terrain)
Bill 44:21

Guns & Hoses 2-28-09 (hilly terrain)
Bill 49:46
Carol 1:01:36

Run for the Children 3-14-09 (hilly terrain)
Bill 46:31

Ole' Cotton Mill Classic 4-11-09 (hilly terrain)
Bill 43:30

GT Pi Mile 5k 4-18-09
Bill 41:35

tough 5k, but good overall time. 3rd place in old man group

Man, off Main St in downtown Canton are some killer hills. I understand there is 1 hill in the Peachtree Road Race called Heart Attack hill. I think we have 2 on the Run for the Children 5k course tat would be called massive stoke hill A and B. I got 3rd place in my age group of 45-49 with a time of 46:31 for the 5k. had to walk about 200 yards up the final part of massive stroke hill B near the Methodist Church. wow, what a rise...

Of course, like our other 5k races, it was raining. and 39F.

a bit wet today 3 mi @ 154 bpm

rained earlier, and was a bit colder. Had a HUGE issue on the beginning of the run. Started a bit too strong in the strides, and it hurt me. Actually had thoughts of stopping the run. Once I got about 1/3 through, it went REALLY well. Had a couple of cars that did not seem to want to give me any space. I wonder how good their liability insurance is? Maybe I need a T-shirt that says on the front that I am sponsored by some aw firm.

same course @ 154bpm

MUCH easier run today. comfortable pace. actually felt like I was jogging instead of shuffling. Carol noticed that I had a more consistent pace and stride as well.

we have a 5k run on Saturday. I think as soon as I can 5k in < 40 mins, I will announce my 'graduation' of the couch to 5k plan.

Nike+iPod shows 3.77 mi in 47'11", which is 2 mins faster than Monday. The course measures 3.1 mi on car odo. this gives me a about 15'13" per mi

over 3 miles!! @153bpm

ran at 153bpm today. I think my goal now will be to build slowly from 153 bpm where I am now to 168 bpm. I'll have to find it again, but I recently read about running at 21 strides/15 seconds. this seems to translate to 168 bpm. Who uses strides/15 sec as a measure??!!?? seems cumbersome. maybe to someone it sounds better than 168 bpm.

Nike+iPod says it was 3.8 mi at 12:50/mile. I find the Nike+iPod to be abou 10% too long. I wanted to cal it this past weekend, but the time change beat me up badly. Maps show this to be pi miles. (3.14) Seems sort of cool.

after 1 week off, not too bad today

jogged over 3 miles this morning in just over 50 mins.
I was very concerned about how much ground I had lost over the week of getting over head cold and not being fit to go out to jog.
I tried to do 155 bpm, but was not able, so I went back to 150 bpm. that is still faster than the 145 bpm I had been doing with the C25K tracks.

ticked at being sick

well, 1st domino has fallen. I am rather sick with either a nasty head cold or the flu. so , no running. which sucks. I'll probably lose a *lot* of progress. oh well.

dr appt this morning to get a flu test. till then, OJ, dayquil, C, ibuprofen.

might try to walk tonight to calibrate the nike+ipod sensor. then at least I get to move a bit.