Monday, Sept. 24th:
7:45 pm, 60 degrees, 40%, 5-10mph. Neighborhood Franklin Loop. Nike Structure Triax 15 Shield.
5k easy - BOF 4:58 (5:12 4:50 54 55 59)
Incredibly relaxed and easy the whole run. Felt like I could have gone another 5k. Night running is very fun when the weather is perfect and there are hardly any cars on the road.
Tuesday, Sept. 25th:
Off.
Wednesday, Sept. 26th:
6:50 pm, 73 degrees, 80%, calm. Neighborhood Franklin Loop. Nike Structure Triax 15 Shield.
5k easy - BOF 4:51 (5:11 4:48 50 50 37)
Had to unwind from a stressful day. Maintained a pretty steady pace throughout and then intentionally picked it up the last km.
Thursday, Sept. 27th:
5:20 pm, 74 degrees, 65%, calm. Plymouth-Sussex Loop. Nike Pegasus 28+.
4k recovery - BOF 4:53 (5:10 4:54 52 36)
Felt very sluggish, although the results say otherwise. I felt like I was moving about 20-30 seconds a km slower. I guess that's a sign I am improving?
Friday, Sept. 28th:
8:45 am, 70 degrees, 90%, 5-10mph. SB Field - Pennypacker - Grove - Croft Farm - Bridge and back. Nike Structure Triax 15 Shield.
7k even effort - BOF 4:50 (5:23 4:54 44 50 44 36 37)
Got to run on hilly trails this morning - a welcome break from the neighborhood streets. Maintained a pretty even effort, even though the splits show a steady progression. I did start to labor and push the last km, working on maintaining form/posture. I think humidity was the silent killer on this run.
Saturday, Sept. 29th:
6:45 am, 60 degrees, 80%, 0-5mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - No watch
Best I have felt in several days. Running without a watch always gives a higher feeling of freedom. Once I establish familiar routes at all of the various km distances, I will abandon the watch for my easy runs.
Sunday, Sept. 30th:
5:50 am, 56 degrees, 80%, calm. Manayunk. Nike Pegasus 28+.
4k easy - BOF 4:56 (5:18 4:57 48 44)
Cool, calm, and relaxed the whole way. Felt fantastic, especially for the early morning hours. Joined Colleen, John, Price, and Oleg for their 23 mile long run at 6:30 am. Bike ride felt great, managed all the climbs very well. Can feel myself getting stronger.
Weekly Total: 30 km
Rounding back into shape nicely. Down to 173 lbs already. While I am progressing little by little each week, it is mentally encouraging to have the snowball effect of momentum on my side.
Monday, September 24, 2012
Monday, September 17, 2012
Base Training, Week 1
Monday, Sept. 17th:
7:40 pm, 70 degrees, 60%, 0-5mph. Plymouth Place-Sussex Loop. Nike Structure Triax 15 Shield.
4k easy - BOF (4:59/km)
It's been a long road (5 months!) since I had to stop running due to multiple pelvis stress fractures. For the past 4 weeks, I have been slowly extending a walk/jog routine to the point where I can safely run easily for twenty minutes. So far, so good. I plan on adding about 5k to my weekly mileage until I find a comfortable max mileage zone. Nothing other than easy runs for at least another 6 weeks, and then only striders for awhile. At any point that I feel anything other than a normal ache in my pelvic area, though, I am going to stop running until it feels normal again. No more 5 month hiatuses - they really suck! 5 day hiatuses sound much more reasonable now.
Tonight was actually my fourth day in a row of steady running, so I am due for an off day tomorrow. At the point of jinxing myself, it's good to be back.
Tuesday, Sept. 18th:
Planned day off. Perfect timing. End of the world thunderstorm rolled through in the afternoon and rumbled through the night.
Wednesday, Sept. 19th:
7:15 pm, 65 degrees, 45%, 5 mph. Neighborhood Loop. Adidas Adizero Tempo 4.
3k easy - BOF (4:53/km)
Legs felt much more spry after my recovery day. I think the lighter shoes helped also. I may run in my lighter shoes more often for now, as I get a better "feel" for my running and don't feel so clunky. My form feels more natural, if that makes sense.
Thursday, Sept. 20th:
3:55 pm, 73 degrees, 45%, 5-10 mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - BOF (4:53/km)
My breathing remained easy and it felt like I intentionally held back the pace. Still, I did notice some lower leg soreness today. While yesterday I felt very light, today I felt like my feet didn't have enough cushion. I was surprised to see my average overall pace was the same as yesterday - it felt like I was running slower, which I guess is a good sign. My weight is down to 176 lbs from a summer time high of 184 lbs, so I am happy about that. About 10 lbs. more to go before I am in "fighting" shape. I am just happy to be making progress.
Friday, Sept. 21st:
10:45 am, 71 degrees, 65%, 5 mph. Pennypacker Trail Loop. Nike Pegasus 28+.
4k recovery - BOF (5:11/km), 2k: 10:43, 2k: 10:01
Great relaxed run on the local trail (and one of my favorite high school stomping grounds). No stress at any point during the run. Intentionally started very slow, gradually picked it up at the turnaround and finished feeling great. Best run yet since my return.
Saturday, Sept. 22nd:
5:50 am, 60 degrees, 90%, 0-5 mph. Coles Rd. and back. Nike Pegasus 28+.
6k easy - BOF 5:12 (5:38 08 09 06 04 05)
Little rough with the early morning start but found a nice rhythm after the first km. My first run of more than 30 consecutive minutes since April 15th. That's a victory in my book, no matter how slow I am currently moving.
Sunday, Sept. 23rd:
7:00 am, 56 degrees, 65%, 10 mph. Neighborhood. Adidas Adizero Tempo 4.
3k easy progression - BOF 4:55 (5:10 4:52 4:43)
Loved the cooler temps this morning. No real soreness from yesterday - able to just focus on form and "moving faster." Very relaxed. Nice way to end the week.
Weekly Total: 25 km
Solid first week back. Still some occasional muscle soreness in my right groin, which is to be expected after the long layoff. Strengthening my core/hams/glutes/quads and slowly building up the running should work that out. The good news is that so far I haven't had any bone pain, which I have come to learn is very different than muscle pain.
7:40 pm, 70 degrees, 60%, 0-5mph. Plymouth Place-Sussex Loop. Nike Structure Triax 15 Shield.
4k easy - BOF (4:59/km)
It's been a long road (5 months!) since I had to stop running due to multiple pelvis stress fractures. For the past 4 weeks, I have been slowly extending a walk/jog routine to the point where I can safely run easily for twenty minutes. So far, so good. I plan on adding about 5k to my weekly mileage until I find a comfortable max mileage zone. Nothing other than easy runs for at least another 6 weeks, and then only striders for awhile. At any point that I feel anything other than a normal ache in my pelvic area, though, I am going to stop running until it feels normal again. No more 5 month hiatuses - they really suck! 5 day hiatuses sound much more reasonable now.
Tonight was actually my fourth day in a row of steady running, so I am due for an off day tomorrow. At the point of jinxing myself, it's good to be back.
Tuesday, Sept. 18th:
Planned day off. Perfect timing. End of the world thunderstorm rolled through in the afternoon and rumbled through the night.
Wednesday, Sept. 19th:
7:15 pm, 65 degrees, 45%, 5 mph. Neighborhood Loop. Adidas Adizero Tempo 4.
3k easy - BOF (4:53/km)
Legs felt much more spry after my recovery day. I think the lighter shoes helped also. I may run in my lighter shoes more often for now, as I get a better "feel" for my running and don't feel so clunky. My form feels more natural, if that makes sense.
Thursday, Sept. 20th:
3:55 pm, 73 degrees, 45%, 5-10 mph. Maple Shade sign and back. Adidas Adizero Tempo 4.
5k easy - BOF (4:53/km)
My breathing remained easy and it felt like I intentionally held back the pace. Still, I did notice some lower leg soreness today. While yesterday I felt very light, today I felt like my feet didn't have enough cushion. I was surprised to see my average overall pace was the same as yesterday - it felt like I was running slower, which I guess is a good sign. My weight is down to 176 lbs from a summer time high of 184 lbs, so I am happy about that. About 10 lbs. more to go before I am in "fighting" shape. I am just happy to be making progress.
Friday, Sept. 21st:
10:45 am, 71 degrees, 65%, 5 mph. Pennypacker Trail Loop. Nike Pegasus 28+.
4k recovery - BOF (5:11/km), 2k: 10:43, 2k: 10:01
Great relaxed run on the local trail (and one of my favorite high school stomping grounds). No stress at any point during the run. Intentionally started very slow, gradually picked it up at the turnaround and finished feeling great. Best run yet since my return.
Saturday, Sept. 22nd:
5:50 am, 60 degrees, 90%, 0-5 mph. Coles Rd. and back. Nike Pegasus 28+.
6k easy - BOF 5:12 (5:38 08 09 06 04 05)
Little rough with the early morning start but found a nice rhythm after the first km. My first run of more than 30 consecutive minutes since April 15th. That's a victory in my book, no matter how slow I am currently moving.
Sunday, Sept. 23rd:
7:00 am, 56 degrees, 65%, 10 mph. Neighborhood. Adidas Adizero Tempo 4.
3k easy progression - BOF 4:55 (5:10 4:52 4:43)
Loved the cooler temps this morning. No real soreness from yesterday - able to just focus on form and "moving faster." Very relaxed. Nice way to end the week.
Weekly Total: 25 km
Solid first week back. Still some occasional muscle soreness in my right groin, which is to be expected after the long layoff. Strengthening my core/hams/glutes/quads and slowly building up the running should work that out. The good news is that so far I haven't had any bone pain, which I have come to learn is very different than muscle pain.
Wednesday, September 5, 2012
Out came the sun and dried up all the rain...
I have been hesitant to post anything the last few weeks for fear of jinxing myself. But I have been very slowly working my way back. Today I completed 4 sets of 2:00 walking/3:00 jogging for a total of 20:00 moving. I covered just over 2 miles. I had no pain. I am starting to feel whole again.
When I get to continuous running, I will start publishing my efforts. Until then, I will slowly climb up the spout again and smile.
When I get to continuous running, I will start publishing my efforts. Until then, I will slowly climb up the spout again and smile.
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