Even though I'm trying to shed some weight, I really only get on the scale once a week - typically after my Saturday run. I was up as high as 158 and then I got "stuck" at 155-156 for the longest time. I'm happy to report that I was down to 153 yesterday. I still have a good 5-6 pounds to go, but it's nice to finally get below 155.
Leading up to today's 5K, I figured I'd be right around 20-flat, based on Daniels' VDOT charts. The nice thing about 20-flat is that it makes for easy math; 20/5 = 4:00/km or 48 seconds per lap. I was hoping to run that pace for as long as possible and then hopefully pick it up a little at the end. As you can imagine with an indoor track meet, there weren't a lot of people in the race - maybe 20. It's not like a local 5K where there are always people around you. So when Michael was just ahead of me after 2 laps, I decided to try and stick with him, even though we were running a little faster than expected. After about a mile, Mike pulled away I was left to run solo the rest of the way. Looking at my kilometer splits below, you can see a pretty sharp drop off after 2K. By 4K I was right at 16:00 or 16:01 and I knew breaking 20 was going to be close. I did manage to pick it up and finish in 19:57.
I'm not sure I'd call breaking 20 a "milestone". Not breaking 20 would probably have been a milestone, but one indicating that I was going in the wrong direction, since I probably have run over 20 minutes for 5K in 20 years.
Based on my Meet of Miles time, my VDOT was squarly between 49 and 50. 19:57 puts me at 50, so it appears I'm making baby steps.
Finally, thanks to Gary Westlund and his crew at Charities Challenge for putting on a great event. These guys run a number of meets throughout the winter, so if you're interested in working on your speed over the winter, be sure and check them out.
Quote of the day;
"This is the longest November I can ever remember." - John Naslund, commenting on our mild winter