Today’s Run
After a rest day yesterday (Day 14), today marked the beginning of week 3 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 3 x 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
This marks a 10-minute increase in running time with less overall walking, so I was interested to see how my legs would respond. It was an absolutely beautiful afternoon in Nashville, and I completed this run on the Harpeth River Greenway. My legs felt tired and heavy at the start, but loosened up quite a bit with each of the 3 running segments. I ended up feeling quite good by the end. In total I finished 30 minutes of running and just over 10 minutes of walking for a total of 4.36 miles completed.
- Miles: 4.36
- Time: 40:27 minutes
- Pace: 9:17
- Shoes: adidas Energy Boost (#1)
- Route: HR Greenway from Nature Center
Cross-Training
- Elliptical >> 30 Minutes
- Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Groucho Walk – 45 seconds
- Hip Hike 2 x 15 reps (each leg)
- Monster Walk with Band 2 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps