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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…
4 min run / 2 min walk x 45 min run / 2 min walk x 410 min run / 1 min walk x 315 min run / 1 min walk x 320 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk- 25 min run / 1 min walk / 15 min run / 1 min walk / 10 min run / 1 min walk
- 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!
Romans Chapter 4 Handouts and Notes are Now Online
For students in my Wednesday night class on Romans: Handouts and Notes for Romans Chapter 4 are now available online. Lord willing we will cover this chapter during class tomorrow night at 7pm at Bellevue Church of Christ!
