I didn’t run on Friday due to recovery from my hard effort on Wednesday (my best 5k run time ever!), and Saturday and Sunday I had a lot going on with Sherry, so I didn’t get around to running until today. I was slightly worried, yet at the same time, my legs felt amazing. They were completely ready for anything I was going to throw at them. I decided to take it easy and just run without really pushing hard. I was surprised with the results.
My first mile was a bit slow, at 8:40/mile pace, but I was able to pick it up without a lot of effort and the second and third miles were both really good: sub 8:30/mile pace. At the end of the run, since my new minimum is 3.11 miles/5km, I decided to stretch it out a bit and go a little further, past 3.27 miles. I figure I can add a little distance each time I run so I can work up to 5 miles. Why? I don’t know. It seems that if I can run 8:30/mile pace for 5 miles, I should be able to really whip up the speed for 2 miles at my next APFT.
The run felt really good. Breathing was 4/4 for the first mile and then when I switched to 3/3, I felt the speed really come in. Like turbo. Wow. I felt pretty darned good for the rest of the run, too.
I’m not sure what my next run will be, but I’ll likely just try to stay under 8:30/mile for my pace while increasing the distances slowly. I’m also looking forward to December when I will be adding push ups back to the routine. My elbow is feeling better, but it’s slow going, and sometimes, a wrong move can aggravate it. I’m being very careful and allowing it to heal. I want to get back to 120+ push ups by my next APFT.
PaleoMarine's Fitness Blog 