As I am still “Building back up” (yes I say this a lot.. I am reminding myself as well as you – my dear friends!), I decided 3 miles was a good distance for last night’s run. I picked a route that I knew was a wee bit higher, so I would have a fair cool down jog to get home. The route was indeed nice and I quite enjoyed the run! I headed over a couple of bridges, and the leaves on the trees I went by were absolutely gorgeous. My legs felt awesome with no lasting issues (some brief tightness in various muscles, but nothing out of the ordinary), and I felt GREAT! The ONLY negative point – was the cold air in my lungs. It was….cold and it made my breathing very interesting to say the least. I didn’t let it get me down but enjoyed the run. When my cardiotrainer said “3 miles” – I stopped (see how well I am doing on making sure I don’t over do things?.) Then, I took a gander at my times, and keep in mind – I felt GREAT the whole time – not like I was really pushing but like things were “just right:”
Mile 1: 8:15
Mile 2: 8:11
Mile 3: 7:55
Man, I was FLYING!!!!! I know this may not be fast to a lot of people – but coming back from minimal running over the last 3 months due to injury – I am impressed! Overall speed was 7.4 mph. Not bad for just getting back to it! GO ME!
100 Up Exercise Progress:
I am on the “Minor” of W.G. George’s exercise. I will admit to doing it wrong yesterday. I did 100 of the steps, but did not move my arms – and my form was definitely off for the last 20 or so. I used an area of side-walk where there was a slight rise between two pieces of concrete. This let me feel the line through my VFFs to try to hit the line in exactly the same spot on the ball of my foot. I don’t think most people realize how much you move your foot from that original spot – unless there is something to let you feel it.
Upon further research last night I found out that you are to stop as soon as your form slips even a wee bit. Christopher McDougall’s Video mentions the hand motions at the same time – so I will be adding it to that when I do my 100-ups today. I suspect I am at least a few weeks off of moving to the “Major” – as I want my form to be perfect, otherwise what is the point?