I was a regular runner for quite a while (about 25 miles/week from age 25 - 37 or so), but back issues forced me to stop. Naturally I got fat when I stopped. Over the last few years, I've gotten my lard ### in pretty good shape with diet, weights, and cardio on the elliptical or stairmaster. I've been jones'ing to do some 5Ks again so I went out last Sunday for the first time in a long long time to see where I was from a running-fitness perspective. Spun off four miles in 35 minutes which I was pretty happy with. Even though I work my legs regularly with weights, my calves and thighs were pretty sore up until yesterday. Anyway, it was nice to get out and I'm going to try to mix in a run at least once a week. I enjoyed it very much.
JD - sounds like your fitness is still pretty good! Could you still catch a 5K this year (depends on where you are in the country ...race schedule is thinning out here in Chicago)? One option might be a turkey trot, which is a good way to start T'giving (justifying lots of food and drink), and they tend to be lower-key affairs. Weight training is good, but nothing beats putting in some miles to see where you're really at for a possible 5K. Keep us informed!
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MAC - fun stuff! I know
2Young is smiling as he reads of your adventure.
FUBAR - pretty crazy to read "...after I knock an IM or two." Oh, yeah, sure - nothing to it!!!
I did a quick cadence check this a.m. as I pushed the pace at the end of a 3 miler.
It was approaching 180 ...but I was feeling real rusty and had no length to the stride. That's one reason I like to do (and missed a lot this year) my "block strider" workout - running repeats of a 1/4 mile stretch of sidewalk where I deliberately do one step per sidewalk square with the intent of building a longer stride.