I've got a fever...
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
Run 1,800 miles
Do 10 minutes of core work every day
10 mile goal: 1:12:00 (Black Cat 10 miler - March)
At the beginning of the month my paces were still the same as they were last month for aerobic... high 7s to low 8s. Then I did 1 week of higher intensity and that seemed to make my body 'click' or something. Suddenly after the recovery period the following week my times dropped to the high 6s mid 7s. Weird. I undoubtedly agree that the higher volume played a huge part, but think that the higher intensity may have sparked a greater efficency in my anaerobic systems or something? Not sure.
I just took a quick look at your profile and one thing I noticed is that you are probably one of the only (if not teh only) person I have seen whose goal weight is higher than their current weight.
Planning on bulking up?
Well, I think the combination of volume and intensity is helping your body to re-learn how to run fast. If I remember right, you're starting over running after a long break, but ran some sizzling times in the past.
I'm sort of in your boat. I used to run 5ks in the mid-to-high-16's, but that was 10~15 years ago. I'm slowly trying to increase my volume over the course of the next several months, and I hope that like you, I'll get to a point where it clicks and my body remembers what it used to be able to do.
Wow, that is a big jump - especially at the times you were at. I remember jumping from 23:30 to 22:00 in a three month period, but then it took me another year to drop a minute off that.
Marathon Maniac # 3228
"I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009