Return To Running: Week Two

2013-12-16 10.00.13-1

Week two included some treadmill running, one gorgeous outdoor run, and physical therapy.

Monday

Run: Easy.

Plan called for a 2-mile run with a 5-min walking break in between miles. Since I was at Finish Line PT, snagged some time running on the Alter G treadmill. First time running on this, and it’s quite an experience. Can see how the air chamber actually encourages better form as you really need to engage that forward lean to stay rooted on the belt.

Ran at 75% body weight for two miles. Did not take the 5-min walk break as the run felt comfortable and easy.

Conditions: N/A

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5-min walking RI; 1 mi easy
  • Actual = 2 mi – 16:53 – 8:27 min/mi avg pace
  • Splits = N/A

Tuesday

Cross-Train: Spin.

45-min easy spin session.

Conditions: N/A

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

Shoe: Shimano Cycling Shoe

Plan v Actual:

  • Plan = 45 min easy spin
  • Actual = 45 min easy spin
  • Splits = N/A

Wednesday

Run: Easy.

Ran on the treadmill after physical therapy again. This time, used the regular treadmill. Finish Line PT’s treadmill is calibrated better than any Equinox treadmill I’ve been on lately. An easy 8:30 pace felt like an actual 8:30 pace. Not like in the gym, where I grapple with a 9-min/mi feeling like a sprint.

Started a little slower than 8:30 and reduced to 8:20 for mile 2. Did not take the 5-min walk break.

Felt great, no pain.

Conditions: N/A

Fuel: N/A

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5-min walking RI; 1 mi easy
  • Actual = 2 mi – 17:05 – 8:32 min/mi avg pace
  • Splits = N/A

Thursday

Rest Day.

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Run: Easy.

Easy evening run in this beautiful, mild weather. Was elated to run in shorts and a singlet in late December!

Run felt fantastic.

Conditions:  Evening – 64F – felt like 64F – 70% humidity – 7mph winds

Fuel: Protein-enhanced Chocolate UCAN (1 packet)

ShoeSaucony Ride 5

Plan v Actual:

  • Plan = 1 mi easy; 5 min walking RI; 1 mi easy; 5 min walking RI; 1 mi easy
  • Actual = (Running) 3 mi – 24:39 – 8:13 min/mi avg pace
  • Splits (Running) = (1) 8:00; (2) 8:18; (3) 8:21
  • Total activity w/ walking breaks = 3.56 mi – 34:54 – 9:47 min/mi avg pace

Weekly Totals

  •   1 hrs 53 mins
  •   7 miles running

See all weekly workout recaps here.

Advertisements

One Comment on “Return To Running: Week Two

  1. It’s hard to find your posts in google. I found it on 17
    spot, you should build quality backlinks , it will help you to increase traffic.
    I know how to help you, just type in google – k2 seo tips

Share Your Story.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: