Just starting

[Boss Man]

Presumably you just asked for that test, to ascertain better your BMI, not just to see if aging was affecting your ability to get stuff off high shelves.

[Boss Man]

Good call Allison on the BMI.

BMI fails to account for muscle mass, hence as stated why some bodybuilders can be classed as obese. There may be a tiny proportion of bodybuilders, with egos that could class as obese, but not their bodies.

[EdgarHF]

I ran intervals today and actually got the garmin to work under the interval setting. I set it for 3 400m intervals with a 200m recovery between sets. Once I get the hang of this I will increase the repetitions. I picked up a book on speed work at Borders and I plan to spend the better part of the rest of the afternoon delving into it.

Overall
Time: 00:41:30
Distance: 3.15 mi
Elevation Gain: 6 ft
Calories: 447 C

Timing
Time: 00:41:30
Moving Time: 00:40:19
Elapsed Time: 00:41:30
Avg Speed: 4.6 mph
Avg Moving Speed: 4.7 mph
Max Speed: 17.1 mph
Avg Pace: 13:11 min/mi
Avg Moving Pace: 12:48 min/mi
Best Pace: 03:30 min/mi

SpeedPaceElevation
Elevation Gain: 6 ft
Elevation Loss: 20 ft
Min Elevation: 579 ft
Max Elevation: 594 ft
Laps 8
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 00:41:30 3.15 13:11
1 00:10:42 0.82 13:05
2 00:02:16 0.25 09:09
3 00:01:39 0.12 13:21
4 00:02:09 0.25 08:39
5 00:01:42 0.12 13:47
6 00:02:20 0.25 09:23
7 00:01:53 0.12 15:10
8 00:18:46 1.21 15:29

[fitoverforty]

Good Work Edgar!
That second interval was under a 9 minute mile pace - you go boy! And all 3 were well under a 10:00 mile pace. That is a very good start. You will be amazed at how your 3 mile times will start dropping as you stick to this regular weekly interval work, building up your reps each week. You can break it up even further by changing the distance of the intervals. Trying some 200M one session, or 800M.
does anyone in your running club meet weekly to do speed work? I found it very helpful meeting once a week with my running buddies, and we would all work on our speedwork drills. Some of us worked together, some separately - according to our overall pace. I liked working with a couple of guys whose pace was just a bit faster than mine, forcing me to work harder. It really pays off.
What book did you get?

[ldematto]

Hi Edgar - just checking in to see how you are doing. I agree BMI isn't something you should worry about. You've had so many successes and much to be proud of. Take care

[EdgarHF]

What book did you get?

Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach by Brad Hudson

[EdgarHF]

Rest day!!! Tomorrow I start my 10K training course. The first run is with that group is 2 miles. I have not done that short a run in well over a month.

[EdgarHF]

My run went well yesterday. For some reason my Thursday runs have been strong ones lately. I normal cruising speed is noticably improved. I am running my 2nd 5K Sunday, but I only plan to push moderately for this one. I have another the following Saturday that I plan on testing my current limits. I going to go of and hit the guitar. For some reason my internet connection is painfully slow tonight.

[ldematto]

Sounds like you are doing great! Good luck!

[Fygle]

Good luck, young, shrinking man!

[Boss Man]

Sounds like you are doing great! Good luck!

That must be mean Guitar playing, if you can hear it

[musculargirl]

Have fun on your 5k Edgar! I really like reading over your journal. Very motivational and its really nice to see the great results you've been getting!

[fitoverforty]

Good luck today on your 5K. Looking forward to reading all about it.

[EdgarHF]

I just typed in a long post about todays 5k. When I pressed the submit button it told me I had to login again. When I did that I lost the whole post. I will try to type it in again tomorrow. My muscles are pretty sore now from the 5k and I am going to take a nap.

[EdgarHF]

I sleep 11 hours straight after going to sleep early last night and my body is still sore. I am going to type the short version of yesterday's 5k. After my first 5k I set a goal of beating 34 minutes on the next 5k. But, in my training I was unable to sustain a sub 11 min pace for even one mile. I would have had to maintained at least a 10:56 average to make my goal. In the post I tried to post yesterday I went into detail about how my garmin watch did its own thing during the race so I do not have a good readout for the race. The short version is that for some reason it got set to pause for a portion of the race. I also did not turn it off immediately after crossing the finish. Sometime in the begining of the race I decided I was going to beat that 34min goal no matter what. I finished in 33:45. I am paying the price today I also dropped 2lbs in yesterdays weigh in putting me at 219 now. I thought I would stay in the 220s forever.



Time: 00:33:17
Distance: 2.94 mi
Elevation Gain: 20 ft
Calories: 525 C

Timing
Time: 00:33:17
Moving Time: 00:32:21
Elapsed Time: 00:35:18
Avg Speed: 5.3 mph
Avg Moving Speed: 5.4 mph
Max Speed: 8.5 mph
Avg Pace: 11:19 min/mi
Avg Moving Pace: 11:00 min/mi
Best Pace: 07:02 min/mi

SpeedPaceElevation
Elevation Gain: 20 ft
Elevation Loss: 23 ft
Min Elevation: 579 ft
Max Elevation: 595 ft
Laps 3
View Splits SplitSplit Hour:Minute:SecondTime MilesDistance Minutes per MileAvg Pace
Summary 00:33:17 2.94 11:19
1 00:10:47 1.00 10:47
2 00:10:53 1.00 10:53
3 00:11:35 0.94 12:22