Return To Running: Week Three

Week three required a little bit of juggling workouts to fit with my personal schedule. But, I’m happy to have a week that more closely resembles what I’m used to – five workouts including running and spinning. Not to mention I’m elated to be running pain-free while slowly rebuilding mileage.

Monday

Run: Easy. (Scheduled: 45-min Easy Spin)

Scheduled for an easy spin session; instead, needed to switch workout to a run.

Felt fantastic – no pain, and happy easy pace is quickly returning to where it used to be during Chicago Marathon training.

Plan called for a run on either a dirt path or the Alter-G treadmill. Ran over to Central Park, onto the bridle path, and back home.

Did PT-recommended hip flexor stretches after.

Conditions: Sun – 34F – felt like 27F – 54% humidity – 15 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 20 min run on dirt path or alter G
• Actual = 2.54 mi – 21:01 – 8:16 min/mi avg pace
• Splits = (1) 8:11; (2) 8:20; (3) 8:14 for .54 mi

Tuesday

Cross-Train: Spin. (Scheduled: 20-min Run on Dirt or Alter-G)

Today’s schedule called for a 20-min easy run. However, I had to switch the workout to evening. Did the spin session that was originally scheduled for Monday instead.

Kept the effort easy, and threw in a couple sprints to make it interesting. Maintained 93+ rpm cadence.

Did PT-recommended hip flexor stretches after.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

• Plan = 45-min easy spin
• Actual = 13.75 mi w/ surges – 45:00
• Splits = N/A

Wednesday

Rest Day.

Thursday

Rest Day.

Friday

Run: Easy.

Again, comfortable pace and no foot pain at all.

Easy run over to Central Park and the bridle path. Beautiful winter day with cool air and clear skies. Finally dropped a negative split…been a while since I’d seen one of those!

Conditions: Sun – 37F – felt like 31F – 41% humidity – 8 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 20 min run
• Actual = 2.61 mi – 22:05 – 8:27 min/mi avg pace
• Splits = (1) 8:37; (2) 8:31; (3) 8:05 for .61 mi

Saturday

Run: Easy.

Scheduled for a 25-min easy run on dirt or Alter-G treadmill.

Happy to be sounding like a broken record: no pain, great run!

Weather was fantastic – late December in NYC and 46F. Shorts, shorts, shorts!!!

Hit the bridle path, which was a muddy mess. Made for great fun as I blasted through the puddles and enjoyed the moment. Also, ran another nice little negative split.

Did PT-recommended hip flexor stretches after.

Conditions: Sun – 46F – feels like 41F – 36% humidity – 13 mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Saucony Ride 5

Plan v Actual:

• Plan = 25 min easy on dirt path
• Actual = 3.07 mi – 25:06 – 8:10 min/mi avg pace
• Splits = (1) 8:31; (2) 8:05; (3) 7:59

Sunday

Cross-train: Spin.

Did a 45-minute easy spin session after meeting up with Robin, Neal, Elyssa, Amy, and Kelsey for breakfast.

Maintained cadence around 105+ rpm.

Conditions: N/A

Fuel: Breakfast/Coffee

Shoe: Shimano Cycling Shoe

Plan v Actual:

• Plan = 45-min easy spin
• Actual = 13.22 mi – 45:00
• Splits = N/A

Weekly Totals

•   2 hrs 38 mins
•   8.22 miles running

See all weekly workout recaps here.