Session 9: 3.3mi in 50 minutes (3.96mph), new peak of 5.5mph for a half-lap, at least 1 full lap at 4.8mph. I was so pleased I broke the 50-minute 5K barrier, but actually, I broke that barrier already on some previous session, because I standardized on a 3.3mi workout but 5K is only 3.1mi. The gym was a little on the undercooled side for my taste.

I don't remember for certain, because all this running and overheating my brain has melted the myelin on a few axons, but I think my choice of distance was based on the USMC basic fitness test course of 3.0mi, plus 10%. If I can hack 3.3mi on a routine day, it's a cinch I can deal with 3.0mi on a bad hair day. At this point I should probably start measuring progress, not by how fast I can clock an arbitrary distance, but by how much distance I can clock per hour. The whole point for me isn't "weight loss", although it's a happy corollary that my girth is getting less girthy. The goal is lowering my BMI, getting my aging heart healthier, and forestalling the literally nightmare prospects of having to inject insulin to keep from tripping into diabetic shock, and blowing out my kidneys, and all that fun stuff.

Being able to hump like a bunny, for as long as it takes again, is nothing to sneeze at either.

Last post under "mileage" I looked at various military fitness standards. Any of them can be reduced to a sustained-speed measure. I said I'll be pleased with myself when I can hack 5.8mph for a half-lap (referencing the lowest US .mil cardio standard, Navy "probationary" class). Really I'm pleased with myself regardless, at 3.5mph or 3.96mph or any new plateau; or even on days I'm feeling "off-peak", just putting in maintenance time.

Anyway, it's getting to be time to add crunches, pushups and squats. There was a brief time that I could do sit-ups pretty much indefinitely; push-ups, on the other hand, were never my forté. This guy gives a great demo of proper push-up form, with tips on an easier "starter" push-up. Googling videos that show proper crunch and sit-up form is left as an exercise to the reader. And these folks have some good info on knee-safe leg exercise. Sweet Cheeks suggested calf lifts, others chimed in about squats (q.v. this), with or without weights.

Best value in running shoes? According to the June 2011 Runner's World it just might be the Saucony ProGrid Kinvara 2 (black/gray if you're buying please... if I wanted clown shoes I'd have googled Clown's World shoe reviews)