HARD run today. 156 bpm

man, this was tough. I think I was REALLY dehydrated. We found a homemade sports drink at lifehacker.com that seems to really help. But, apparently, today I as really dry. my throat was parched and hurting and I had to walk 2 times. I still got the full run, but it was slower and more painful.

Found that someone else has begun the c25k journey. I pointed her toward the podrunner.com page for podcasts.

Still liking the 3 mile path from the Ball Ground library to the end of Old Canton Rd.

decent run in the wet. no rain 155 bpm

ran at 155 bpm today. gonna need one of the lawyer shirts. one schmuck kind of swerved away kind of close and pointed like 'get off the road!' not cool. wonder how good his lawyer is... this is NOT a main road of any kind.

Did see a buddy from church this afternoon. Hey James!! Had seen Ashley a couple times on the old course. Wish I was still over on that road, but too short, and, actually, I kind of like the added terrain even though it is tougher to jog.

till later.

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.