Well done. I pulled that off once and when i was about where you were at. Normally doing 7 in 62 or 63. I couldn't move the next day and was never able to repeat it.

So I moved down to Marietta, I always thought of GA being flat and plantations and cotton fields.... it is anything but. I thought my biggest problem would be heat, but I can't run 4 miles without doing 300 - 400 ft of elevation gains. Suddenly 10 minute miles are my goal pace and i haven't completed a run at that pace yet.

Met my goal of being able to do 3 miles consistently this summer. Now I want to get my time down. Going about a 12-12:30 mile pace right now. Want to get that down to about 10 mins a mile.

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"He is a loathsome, offensive brute
--yet I can't look away."

Fired off 7 miles in 56:59.

Shoot, I was fixated on busting an hour but all I needed was the heat to break. I'll need a little break though as I have a groin.

You sure it's not a grow-in? That's what Gaynor Hall calls it.

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"I honestly don't see a good bet on the board here."

Late August Florida heat/humidity's getting the best of me. I ran three miles yesterday and had to turn around and walk the rest because I just had nothing left.

_________________

Haven't been able to cut down on my times much at all. Still around 12-12:30 per mile. Doing 2-3 miles three to four times a week.

For weight loss is it it better for me to keep at 2-3 miles and try to do those faster or to stay at the same pace and try stretching out the runs to 4-5 miles?

_________________
"He is a loathsome, offensive brute
--yet I can't look away."

You really start burning fat at around 20 minutes of having your heart rate in the fat burning zone. I would go longer and slower rather than shorter and faster. I would also do some interval running to mix it up once a week on the run. Go hard for 15 seconds, walk for 15 seconds and then jog for 30...something like that.

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That's my purse! I don't know you!

High Intensity.

Say you do 2 miles. Spring a quarter mile. Rest a quarter mile. Spring a quarter mile. Rest a quarter mile.

If a quarter mile is too long to an 8th. But that'll give a bigger ass kicking than say a steady long run.

Honestly.....get a fitbit if you don't already have one. Find a way to get 15-20k steps per day and you will lose all the weight in the world. I have and exercise science degree, have always worked out and never realized how sedentary I was during my non workout times until i got the fitbit. Its about doing a little bit all the time instead of just going balls to the wall for an hour and then doing nothing for the rest of the day.

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That's my purse! I don't know you!

Went 4 miles this evening at dusk. Was beautiful outside, about 60 degrees.

_________________
"He is a loathsome, offensive brute
--yet I can't look away."

Have kinda slowed down on running and losing weight.

Did 5 miles for the first time ever this afternoon.

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"He is a loathsome, offensive brute
--yet I can't look away."

I've been running maybe 4X week for the past month or so. Doing 4.3 miles just under 10 minute miles. NOT GOOD ENOUGH.

now the general nagging injuries start to show up. I feel a little twinge in my ankle. probably'll get worse and shut me down for 2 years.

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Reality is your friend, not your enemy. -- Seacrest

I put running on the back burner during high school football season as I am an official and distance running and working as a Line Judgeor Umpire don't transfer well. Worked a playoff round and am now back to bike and elliptical at the gym. Warm weather this week is calling me outside for a run though...

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An unjust law is no law at all--St. Augustine of Hippo

Cause tried and true
I see the light in you
Oh, can you dig in my soul?
Could you smell my whole...
life?--Gener and Deaner

whenver it starts getting cold i get a groin. sometimes a hammy but always eventually get a groin.

i should warm up before running but eff that i'm good.

i've had a groin for like 6 months. maybe got it playing soccer with the kid. I dunno. could be cancer. I'm just going to ignore it.

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Reality is your friend, not your enemy. -- Seacrest

that generally my treatment as well. still alive!

Unfortunately this is the case.

I would love to see you dead in a ditch, your corpse being picked over by diseased rats.

No one would miss you.

No one would care.

Signed up for my first 5K in a few weeks.

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"He is a loathsome, offensive brute
--yet I can't look away."

Awesome Ralph, you will do great. I paid my $15 for the Turkey Trot in town here. I'll be happy to finish without having the medics use the paddles on me.

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Flew too close to the sun on wings of pastrami

good luck to you RFDC and T-Bone, i hope you both have good races.

my first half marathon this weekend, I'm ready but i am very nervous, it is very hilly. i am hoping to break 2 hours but with all the hills i will probably be in the 2:05-2:10 range. no matter what it will be a PR so I'm just going to focus on making it and take it from there in my next race.

Took the dog and went 5 miles yesterday. tuckered him out pretty good. this running business is going to get pretty shitty in the winter. I was looking at headlamps on Amazon yesterday.

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Reality is your friend, not your enemy. -- Seacrest

i run two loops around lake arlington which has a wooded area on its north side. with shorter days i've found myself having to run in the dark. the darkness has brought out nocturnal animals like skunks and racoons. i've run past a skunk three times now. haven't been sprayed yet but not liking my chances the more we run into each other.

yesterday was great weather for jog except for the occasional overpowering wind gust.

though, mid run i was smacked by the smell of skunk spray. some neighborhood dog must've spooked one. glad it wasn't me.

shot for sub-8 min for my 7 mile runs and was able to do a couple in mid-aug. now back to 8.30 range. not too shabby when i started at 9.40ish this spring.

if i ran more consistently i probably could've really wound down the time.

Nice. This gives me hope to improve if I actually consistently go and put some more effort in. I am not shooting for sub 8 miles long distance but if I
could get sub 9's and break 55 minutes in a 10k sometime that would be a short term goal of mine.

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Flew too close to the sun on wings of pastrami

It hasn't helped my pace at all, but I have moved on from music to audible books and the miles fly by like never before. Going through the game of thrones series, that should take me most of the winter.

that's pretty impressive KW. I ran 5K in 27 minutes yesterday. went balls out, actually had to stop close to the end.

_________________
Reality is your friend, not your enemy. -- Seacrest

Are there any unwritten rules or etiquette that i need to know about before running my first 5K? I don't want to screw anything up.

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"He is a loathsome, offensive brute
--yet I can't look away."

Wear a sport coat.

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Good people drink good beer - Hunter S. Thompson

<º)))><

Waiting for the time when I can finally say
That this has all been wonderful, but now I'm on my way

1) Unless you plan on winning the race don't start in front and don't run shirtless.

2) Wear your bib so it is visible.

3) Thank the volunteers.

What 5k? Good luck and have fun!!

_________________
"I honestly don't see a good bet on the board here."

_________________
Good people drink good beer - Hunter S. Thompson

<º)))><

Waiting for the time when I can finally say
That this has all been wonderful, but now I'm on my way