This past week I rested a little extra and diverted my attention to planning a couple events to honor Melissa on September 29th. On that day we'll celebrate her birthday and commemorate one year since her passing.
This blog entry - the training; next blog entry - the planning.
There is a 1-mile loop near my house that I've been using for my weekday runs. With my run-walk patterns, I've been doing 2 laps in about 23 minutes and 3 laps in about 35 minutes. Slow pace, but for now I'm concentrating more on time spent on the road and endurance rather than distance or pace. That'll come later.
On Monday I set out for 35 minute run and planned to run five repetitions of 6 minutes running followed by 1 minute walking. After the fourth repetition and coming around for the third lap, I decided to pick up the pace to see how far my 35 minutes could get me. I finished strong and got an extra 1/4 mile in (3.36 miles instead of 3.17 miles - don't check my math!). Of course, my calves and thighs felt the extra work and were tight most of the week. This felt more like good "workout" tight, rather than the "hurt" tight and pain I continue to have in my ankle. I decided to take Wednesday off as well as Tuesday and Thursday.
On Friday, I didn't want to take the whole week off, but in anticipation of a 5K Saturday morning, I also didn't want to run too hard, so after work, I ran one mile of sustained running. Actually, I stopped just short of a mile by mistake and walked the rest of the way, but it felt good.
Monday, September 12th
run-walk pattern in minutes:
6-1-6-1
6-1-6-1-6-1
total distance: 3.4 miles
Friday, September 16th
run-walk pattern in minutes:
8:45-2
total distance: 1 mile
No comments:
Post a Comment