3.7 miles in 36 minutes

Oh yeah baby! Feeling good today. Last night, I ran the 3.6 miles route and it was hard! I ended up running it in just over 10 minutes a mile which was dissapointing. Firstly, because I really want to get the pace below 10 min/mile and secondly because it was so tiring, I was absolutely exhausted at the end!

Anyway, Lara was messing around this morning, she said she was going to go running so I wasn't able to but she didn't go in the end so will now go after I finish work. It all meant that I had to go in my lunchbreak today. I did the usual route, but added a few extra twists and turns which made it up to 3.7 miles and I completed it in 36m:40s which is an average speed of 9.49 min/mile! It was quite hard, but not devastating like yesterday, so I think if I can run that pace 3 time a week, maybe 4, it will start to get easier.

I'm not sure what my new goal should be, I'm feeling that I need some practice at this pace before I move on, but hopefully by the end of March I will be able to add anothe mile or so.

Goals for March:

• Run 5 miles at any pace
• Run 3.7 miles under 10 min/mile three times a week, every week

3.6 miles in 37 minutes 32 seconds

On Friday I ran my 3.6 mile route in 37 minutes and 32 seconds which is an average speed of 10 minutes 19 seconds! My goal for March was: Run a new 3 mile route, but I am now updating it to: Run 3.6 miles in under 36 minutes. I definitely want to run the Great South Run in 1 hour 40 minutes or less, so I need to be able to sustain 10 minute miles, but at the moment I am finding that I run out of steam on a 3.6 mile run at that pace (I had to walk for 10 seconds twice to make 37:32).

This morning I ran my 2.3 mile route in 20 minutes which is an average speed of 8.42 minutes, this tells me I can run much faster over short distances but am still struggling as the distance goes up. There is no way I could have run the 3.6 miles at that pace, but as I only had limited time I thought I'd really push the short run.

I am off to soft play now with the kids to burn some extra calories!

Hard work

Last night was a little bit strange, I went out for a run about 4:30 in the evening and after about 1 mile I was really struggling so I decided I would only do my 2.1 mile run. I picked up the pace a bit to compensate for the short run and managed it in 20 minutes (which I was pleased with) but I really had to push myself for the last quarter mile. I had been out with the kids all day and we had walked about 3 miles. I don't know if the walking had some affect, or maybe I was tired from last nights 3.6 mile run or a bit of both?

Working away

I have been away on business for the last 2 days eating and drinking on company expenses, so thought I'd try and make up for it with another 3.6 mile run. I think I might be a bit dehydrated because it was a bit painful and had to really push hard, but I ran it in basically the same time as my previous run, 42 minutes 14 seconds as opposed to 42 minutes 12 seconds last time. Consistent, you might say, but last time it was much easier and I felt like I was taking it easy, this time I felt like I was pushing and I actually expected to improve my time.

I wonder if I will be able to do it again tomorrow morning? I'm going to drink a lot of water now and try for an improved time tomorrow.

3.6 miles and an endorphin high!

Yes! I decided to increase my run distance today, so took the plunge and ran up to Burfields road which adds another .5 miles onto my usual route. I took it nice and steady, about 11.5 minute miles, so when I got the to turn off which brings me back home I was feeling so good I decided to keep on going and take the route which takes me over 2 bridges and adds on about another .5 miles. What was really interesting was that the burning feeling in my calves as I run up the bridges felt kind of good! Of course I have heard of people saying all the endorphins that get released when you exercise can feel like a high, but I think today was the first time I actually experienced it.

Goals achieved

My Goals for Feb were:
Run at least twice a week
Run 2.1 miles in 20 minutes

Today I ran my 2.1 miles route in 19 and a half minutes! It was tough and I really had to push hard for the last half mile but I feel really great. I know this is the pace I want to achieve when I run the Great South 10 miles, but I know I have a lot of training to do before then as I was exausted at the end, but I feel like I am on my way.

I am also now running twice a week, so just need to keep that up and all February goals are achieved!

Goals for March:
Run a new 3 mile route

Another new route

I have joined endomondo.com and downloaded the app for Windows Phone which means my route is automatically tracked and I get live information about my pace as I am running. It also automatically uploads my runs to the website so I can track when and where I have been, as well as showing my pace over time in a graph, it is so cool. My new route is here. It is only 2.3 miles which I completed in 24 minutes, which is a bit off my default pace but my calf muscles were aching a bit from yesterdays run. 2 runs in 2 days! I cannot believe I am actually starting to like this running lark.

The benefits are really starting to show now, my waist has gone down from a fatty 38'' to a much improved 36'' but I really want to get down to 34''. I really don't think it will take too long. Also, I am starting to have some definition in my tummy, OK, it is still pretty lardy, but for the first time in many years I can really start to see something other than a bit fat lump. See:

2.5 miles no problem!

Things are looking up, I'm really seeing a load of weight loss in my belly and today I thought I'd step it up a bit so I added Langston road to my route which made it 2.5 miles instead of 2.1, I took it nice and easy as I remember when I pushed it too much before, I really hate it when you are gasping for breath and need to stop for a second to catch it. I completed it in 26 minutes which is really not too bad, not only that, I felt fine at the end and I am already looking at making it a bit longer. To be honest, it was only when I got home and mapped my route on endomondo.com that I realised it was only 2.5 miles, I had hoped it was a bit more and I think I really need to step it up a bit.

All in all I feel really great today and for the first time the 10 miles target seems quite achievable.

2 minutes faster!

Feeling good today, stepped up the pace and managed to run the 2.1 miles in 2 minutes quicker than last time, in 22 minutes (and that included a couple of pauses to catch my breath). I had to really push myself at the end, but I guess that is how you improve.

My running music is "Future Generation of Hardcore 2" mixed by DJ Cotts, and if I can run the whole 2.1 at the same pace as the music I think I will get down to 20 minutes, which is my new goal.

Goals for Feb:
Run at least twice a week
Run 2.1 miles in 20 minutes