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Monthly Archive for: ‘October, 2012’

Quest for Boston – Step 6 Completed

This morning’s run with Nathan marked the completion of my modified Step 6 of the “return to running” program provided by my doctor. Steps 5 to 7 originally only included a single 20, 25, or 30-minute run, which never made sense to me because Step 4 included 45-minutes of actual running. I ended up altering these steps by adding an additional 15-min and 10-min running interval to the end with 1-minute walking segments in-between…

  1. 4 min run / 2 min walk x 4
  2. 5 min run / 2 min walk x 4
  3. 10 min run / 1 min walk x 3
  4. 15 min run / 1 min walk x 3
  5. 20 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk
  6. 25 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk 
  7. 30 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk

After a less-than-steller Step 5, which was hampered by post-Disney fatigue, Step 6 turned out to be fantastic. This was especially true of the run yesterday in which I completed all of the running segments at sub-8min pace. Today’s run with Nathan was also quite enjoyable, though it was pretty chilly. This was the first run since last winter/spring where I had to wear tights.

Also, last week I was able to finish just over 31-miles, and am just over 90-miles for the month. Both of these are well ahead of my expectations, especially considering I’m still on the “return to running” program.

Tomorrow will be a rest day, and then hopefully I can start Step 7 on Wednesday. If everything goes well I should be able to begin incorporating speed work and hills into my training once I get past this step. I’m even considering making a return appearance at track with the JSRC this Thursday evening.

Beast Mode…ON!

@davidsgoals

davidsgoals replied to your photo: Princess Merida & Minnie Mouse at Bellevue Church…

What’s “trunk or treat”?

David….it is something a lot of churches around here do at Halloween. The idea is that the members all park their cars in a line, decorate their trunks, and then hand out candy as the kids move from car to car. Every year we get about 1,000 parents and kids from the community, so it has turned into quite an event.

Quest for Boston – Steps 4 & 5 Complete

With our Disney vacation over Kate’s fall break, I got a little side-tracked from posting updates on my “return to running” program. I only ended up running one time while at Disney World. I decided after the first day that running would only increase the stress on my right leg, which was already pretty intense from all the time spent walking and standing in the parks. 

My one run on the first night at Disney marked the end of Step 4 in my “return to running” program, and then I didn’t start Step 5 until Tuesday of this week, and just finished it earlier this evening…

  1. 4 min run / 2 min walk x 4
  2. 5 min run / 2 min walk x 4
  3. 10 min run / 1 min walk x 3
  4. 15 min run / 1 min walk x 3
  5. 20 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk
  6. 25 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk 
  7. 30 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk

Step 5 was originally only a single 20-minute run, which never made sense to me because Step 4 included 45-minutes of actual running. I ended up altering step 5 by adding an additional 15-min and 10-min running interval to the end with 1-minute walking segments in-between.

Generally my feet and ankles have felt pretty beat up since returning from Disney, but I’m happy that my right leg continues to feel strong. The runs in Step 5 have been kind of meh, because I’ve been so tired since getting home on Monday night. However I’m glad to have Step 5 in the books. On average I’ve completed just over 6-miles with each run/walk in Step 5, bringing my weekly total so far to just over 18-miles.

Tomorrow will be a rest day, and then hopefully I can start Step 6 on Saturday. If everything goes well I should be able to begin incorporating speed work and hills into my training once I get past Step 7. This will be great, because I’m still struggling with my heart rate being much higher than it was pre-injury (Can’t wait!!)

Beast Mode…ON!

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