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Tonight, for the first time in 10 weeks, I returned to track with the Jim Spivey Running Club (JSRC), and it was a whirlwind of emotions. My last time at track was one of the best workouts I’ve ever had, and then the next day my running came to a halt for six weeks, taking with it my hopes of running a BQ this fall.
Overall I’ve tried to maintain a positive mindset throughout the injury and recovery, but tonight things kind of overwhelmed me. First of all I was nervous for a number of reasons. Also, I was reminded of how high a fitness level I had reached through the summer, and how far the injury has set me back. It brought doubts about whether or not I can ever get to that level again without injury. I realize that all of this is incredibly minor in the grand scheme of life, but it is also hard to express to others how important running is to me.
However, I tried to push those emotions and doubts aside and just focus on having a good workout. I tried to remember that this is important milestone in my recovery, and how well things have been going so far. It helped that Paxton arrived as I was warming up, and it was great catching up with him.
Tonight’s workout was very simple, 2 Sets of 3 x 600m, which seemed to be perfect for my first night back. I quickly realized that I had very little feel for my pace, but somehow I still reeled off somewhat consistent intervals. After an initial repeat of 2:32, where I was still trying to get loose, my next five intervals were 2:22, 2:22, 2:18, 2:22, and 2:18. While this was not quite up to my prior standards, I’m pleased with the consistency, and pleasantly surprised at how good I felt.
It’s good to have reached a new milestone in my recovery, and I look forward to continuing to work hard and reach even greater heights in the future.
Beast Mode…ON!
Romans Chapter 5 Handouts and Notes are Now Online
For students in my Wednesday night class on Romans: Handouts and Notes for Romans Chapter 5 are now available online. The plan for tomorrow night is to complete the second half of chapter 4, and then move into Chapter 5 if time allows. Hope to see you tomorrow night at 7pm at Bellevue Church of Christ!
Walt Disney buys LucasFilm (Star Wars Episode 7 in 2015)
When I first saw this I thought it had to be a joke, but unfortunately it is true! Since I mostly try to pretend that the prequels never happend, I hate the idea of making even MORE movies.
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…
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 walk25 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
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 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.
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!
