Return To Running: Week Six
Week six was a milestone week, post-injury, for two reasons: 1) return of the tempo run (hooray!); and 2) first back-to-back runs since October ’13 (huzzah!). Feeling good, moving forward, getting stronger and going longer.
Monday
Run: Tempo.
First attempt at a gentle tempo run. Coach said one mile no faster than 7:30 pace. Ran on the bridle path and took advantage of the gorgeous, mild weather.
Felt great. Had to hold back to stay on-target with pace.
Conditions: Partly Cloudy – 49F – feels like 45F – 61% humidity – 8 mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 15 min wu; 1 mi @ 7:30; 10-15 min cd
- Actual = 4.25 mi – 35:15 – 8:06 min/mi avg pace
- Splits =
- (wu) 1.81 mi – 14:59 – 8:16 min/mi avg pace
- (1) 1.00 mi – 7:27 min/mi
- (cd) 1.55 mi – 12:46 – 8:14 min/mi avg pace
Tuesday
Run: Easy.
First back-to-back run since Oct ’13. Took advantage of the mild weather again and hit the bridle path for an easy 30-ish minute run. Felt good and no noticeable pain or concern about having two runs in a row, post-injury.
Again, nice negative split. Always makes me happy to see that.
Conditions: Conditions = Light rain – 48F – feels like 44F – 86% humidity – 5 mph winds
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 5
Plan v Actual:
- Plan = 30 min easy
- Actual = 3.36 mi – 27:37 – 8:13 min/mi avg pace
- Splits =
- (1) 8:22
- (2) 8:13
- (3) 8:08
- (4) 8:01 for .36 mi
Wednesday
Cross-train: Spin.
Was crunched for time, so got on the bike and did 40 out of 45 minutes on my schedule.
Easy pace, especially since this was after physical therapy. Shakeout for the legs and keep cadence at 105-ish rpm.
Conditions: N/A
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Shimano Cycling Shoe
Plan v Actual:
- Plan = 45 min easy
- Actual = 9.44 mi – 40 min
Thursday
Rest Day.
Friday
Run: Easy.
Ran on the Alter G for 35 min before my physical therapy session. Did 75% body weight and 8:06 pace. Then jumped on the regular treadmill for the remaining 10 minutes of my workout after PT, same pace.
Conditions: N/A
Fuel: Protein-enhanced Chocolate UCAN (1 packet)
Shoe: Saucony Ride 6
Plan v Actual:
- Plan = 45 min easy
- Actual = 5.56 mi – 45:00 – 8:06 min/mi pace
Saturday
Rest Day.
Sunday
Rest Day. (Scheduled: 45-min spin.)
Was slated to spin, but personal schedule took over. Became a rest day instead.
Weekly Totals
- 2 hrs 32 mins
- 13.17 miles running
See all weekly workout recaps here.
LV runs NYC 
Great week! It seems like you haven’t lost much speed ! Your easy pace is still really fast! I bet once you start really building mileage you’re going to see even more gains!
I hope so! I feel pretty good – though definitely need to work on endurance again. But happy to see pace falling back into place quicker than I expected! Am looking forward to building mileage again, that’s for sure! x