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 4 5 min run / 2 min walk x 4 10 min run / 1 min walk x 3 15 min run / 1 min walk x 3 20 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
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.