Proof of Improvement
I’m still not quite up to running yet. I’m mostly doing walks with a little jogging mixed in, usually for the last 400 meters of a 4 mile walk. (And then I do approximately half a mile more for a cooldown walk.)
But there is improvement! I’m adding more distance with little change to the time that I’m out there, and my average pace is steadily going down.
Here are most of my walks/runs from the month of May, as pulled from the Nike Running logs:
5/6 2.87 mi 14’20″/mi — I actually did one long walk/run for this day, but accidentally stopped my iPod’s run counter in the middle of the run when I tried to adjust where it was on my shorts. So this is only half of 2 runs. It’s the faster half, of course. Most of it was jogging. And as you can see from the next few runs, I had major DOMS going on after this. =P
5/8 4.03 mi 16’52″/mi – I remember going slower because I was sore from the day before. Oops!
5/9 1.42 mi 16’37″/mi – This was just a short walk to walk off the DOMS.
5/10 4.16 mi 16’45″/mi — Still sore from DOMS. Just a walk.
5/15 4.18 mi 15’26″/mi — Feeling better. Faster walk. I believe I jogged the last 400m.
5/18 4.21 mi 16’33″/mi – Walk, I think I jogged the last 400m.
5/21 4.36 mi 15’54″/mi – Walk, and again, I jogged the last 400m. Notice my time was getting better.
5/22 4.56 mi 15’09″/mi – I remember this was ONLY a walk. There was an oncoming thunderstorm which pushed my speed, but I didn’t jog at all.
5/24 4.31 mi 15’55″/mi – Walk only. Halfway through (2+ miles away from home) my stomach decided to be upset. It slowed me down. The first half was about 15’/mi, second half was about 16’30”/mi.
5/29 4.61 mi 15’02″/mi — Walk with jogging the last 400m. I remember starting off slow and sluggish, but once I got moving I began to feel amazing.
5/31 4.63 mi 14’51″/mi — Walk with jogging most of the last mile (.97 mi-.5 mi, .33mi-end). The last .63 mi was a cooldown.
It’s funny to feel the improvement, but even nicer to see each run and how I did. I’m glad I’ve been tracking this online (on Nike’s website) because it helps show me there has been improvement.
Right now I’m still mostly walking and slowly working my way into running, but already I’m walking faster during my cooldowns than I used to walk at my top pace when I first got started.
My goal is to sign up for a 5k race next spring. I may be slowly working my way toward actually running that 5k, but I’m getting there!