I’ve been running on and off for the last two years. Over the last year, it’s only been sporadic – 2 to 3 times a week for a month or so, then a couple months “off.”
Three weeks ago, we started a 3 month weight-loss contest at work, so I used it as an excuse to start running regularly again. I’ve run 4 times a week for the last 3 weeks. Today was the first time that I ran the full 30 minutes without even a one minute break in the middle. I’m running a 9:15 mile (about 6.5 mph), and it feels pretty good. I’m mixing treadmill during the week (because it’s been so freakin’ hot), and outside on the weekend.
Next, I’m going to put a bit of elevation on the treadmill so it better simulates my outdoor course. And I’d like to work up to 7.5 mph (which I usually finish the last 1-2 minutes of my run at).
It’s good to be running again. It makes me feel so much better, and I’ve lost over 6 pounds in three weeks (combined with eating and drinking less). I still don’t like running, but I like having run!
8 min miles are pretty good. But don’t get hung up on the speed. Go for establishing an easy pace you can maintain for 45 to 60 minutes. Say 3 or 4 runs during the week of 45 minutes then one longer one on the weekend, may 75 min to an hour and a half. Take a day off after the long run. You can walk or hike, but take it easy. That is 30 to 35 miles a week. Very respectable. That’s a good base for a 10K race, once you have done it for a few months.
Thanks, Bill. I’m not sure I will ever enter a race. I’m just glad to be running regularly. I’d like to occasionally be able to run 45-60 minutes, but I’m pretty happy with 30 minutes at a time.