Days 4 and 5 from week 3 of my “Return to Running” program are now in the books, and I’m looking forward to starting week 4 on Monday. Week 3 has included:
- 3 to 5-minute walking warmup
- 3 x 10-minute run / 1-minute walk
- 3 to 5+ minute walking cool-down
Yesterday’s Run (Day 18)
On Friday I met up with Nathan at Bellevue Church of Christ for an easy effort in a steady drizzle through the streets of Bellevue. It was good to get back out there with Nathan again. My legs were a bit fatigued after Thursday’s run and leg workout, but I still felt pretty good throughout, especially with the easy pace. In total we finished 30 minutes of running and just over 10 minutes of walking for a total of 3.78 miles completed.
- Miles: 3.78
- Time: 40:01 minutes
- Pace: 10:36
- Shoes: Saucony Kinvara 3 (#7)
- Route: BCOC loop
Today’s Run (Day 19)
This morning I decided to start at the same place as my running group, even though I couldn’t do their 11.2-mile run. I had not seen many of them in a couple of months, so it was good to re-connect. Brian was just coming off of the 500 Festival Mini-Marathon in Indy last weekend, and doesn’t have another race on the schedule, so he agreed to join me for my modest workout. We kept the pace very chill on the moderately hilly route through Percy Warner Park, but everything felt really good. The aching in my leg was actually a lot better than during the previous couple of runs. In total we finished 30 minutes of running and just under 11 minutes of walking for a total of just under 4 miles completed.
- Miles: 3.9
- Time: 41:58 minutes
- Pace: 10:46
- Shoes: adidas Energy Boost (#1)
- Route: PW main drive – 7 to 8-mile loop
Cross-Training
Yesterday: None
Today:
Elliptical >> 1-hour completed – I never run with music, but this is one of the things that gets me through a workout on the elliptical machine. Today I hit the elliptical hard, and a lot of that was fueled by listening to “Second Coming,” which is the new album from Stryper. It is basically a greatest-hits album, but all of the tracks were re-recorded, and they are actually better than the originals. They are such gifted musicians and Michael Sweet’s voice still sounds amazing.
- 100 Pushup Routine >> Week 4 / Level 3 / Day 3 – 154 total reps completed
– The target for today was 160, but I crashed again in the 5th set, only getting 34 out of 40. This is the second day of week 4 where I haven’t been able to get all the reps done on the first try. I think I’m gonna start week 4 over again next week, and see if I can build up a little more strength before taking the jump to week 5.
- Pullups >> 22 total reps completed
Beast Mode…ON!
