Autumn Rebound

Autumn has returned to Saskatoon. Since Autumn is not a particularly long season here it's probably a good idea to log those extra miles before we're all forced to wear spikes again. Thanks to the inevitable malaise, I have't been able to get anything done in the last two weeks, but I have a feeling that's about to change.
For starters, I've been able to determine from my Garmin that I have a 48 vo2 max. This is good news since I'm 190lbs, 40 years old and am not in shape (at least not by my standards).  So one of my goals this season is to see if I can raise that 48 to a 50.
I'm also eyeing the Brainsport Gingerbread Run 10K as an opportunity to get a 10K PR. Of course, the race goes off on November 20th, which is bound to be cold (and perhaps snowy as well).
Getting back to my fitness... I'm adding a new dimension to my fitness goals by making them public this time out. So here goes.

1. Lose up to 16lbs (but not less than 10lbs) by November 20th.
2. Raise my Vo2 Max to at least 50.
3. Run another 440k this year. (I'm currently at 872k for the year)
4. Perform at least 1 interval session per week.
5. Run up Andy's Hill (more on this in future posts).