I have now completed 2 of the 3 runs in Step 4 of my “return to running” program:
This step consists of:
- 4-min walking warmup
- 15-min run / 1-min walk x 3
- 4-min(ish) walking cool-down
Yesterday morning I ran with Nathan on a modified version of our old “Nature Center Loop” starting from the Edwin Warner Park Nature Center. I could tell the difference in running 15-minute intervals vs. the 10-minute intervals in Step 3, but overall I felt really good. We kept the pace pretty chill during the running intervals, which was good since I had just done P90X Legs and Back on Monday night. In total we finished 5.74-miles in just over 54-minutes.
Tonight after mid-week worship service I ran through the dark streets of Bellevue (and avoided a skunk). All day today my legs have been extremely sore from doing P90X Legs and Back on Monday night, so I felt a bit like the Tin Man during tonight’s run. Overall though I was pretty happy with my energy level, pace, and my heart rate which continues to improve. In total I finished just over 6-miles in just under 56-minutes.
Lord willing, tomorrow’s run will be completed at Disney World!!!