Not-so-fast-running-blog

Running Goal: 20 minutes

Overall Average Pace: 11:07

Observations:

• I experienced a fair amount of foot pain so I kept my pace slow and steps close.

Cross Training:

• 25 mile bike ride

Cross Training:

• 20 minutes weightlifting
• 20 mile bike ride

Running Goal: 20 minutes

Overall Average Pace: 10:42

Observations:

• I exerienced pain at the initial start of the run, but it lessened toward the end of the 20 minutes.
• I can't get over how much my running stamina and confidence is gone. I'm running with a great deal of fear that I am going to injure myself again. This really stinks!

Cross Training:

• 45 minutes of spinning
• 20 minutes of weightlifting
• 30 mile bike ride
   

Cross Training:

• 15 minute weightlifting
• 23 mile bike ride

Running Goal: 30 minutes

Overall Average Pace: 10:24

Conditions:

• 77°
• Humidtiy: 89%

Splits:

• 1 mi - 11:06 / 2 mi - 10:18 / 3 mi - 10:16 /  3.41 - 9:37

Observations:

• I took Tynenol prior to my run this morning. It helped or my foot strikes are just improving. I had zero pain until the very end. I walked the final 100 yards.

Cross Training:

• 26.4 bike ride

Running Goal: 4 mile run

Overall Average Pace: 9:33

Conditions:

• 75°
• Humidity 84%

Splits:

• 1 mi - 10:32 / 2 mi - 9:53 / 3 mi - 9:35 /  4 mi - 8:15

Thoughts:

• Prior to running, I took 2 Advil and 2 Tynenol. This was to be my first actual run not jog or easy pace according to my recovery schedule.
• My foot/heel/tendonitis felt fine. I am not sure that mile 4 is correct, but I'll just leave it there.
• Once the medication wore off, my foot hurt. I put the boot back on which relieved the pain tremendouosly.

Cross Train:

• 28 mile bike ride

 Running Goal: 6 miles easy/slow

Overall Average Pace: 10:03

Conditions:

• 61°
• Wind NE 12 mph
• Humidity 40%

Splits:

• 1 mi - 10:09 / 2 mi - 9:09 / 3 mi - 10:53 / 4 mi - 10:37 /  5 mi - 10:28 / 6 mi - 10:24

Thoughts:

• I did not take any pain medication prior to my run this morning.
• My heel, in particular, was sore. I felt it with each foot strike. On the positive side, my foot felt fine throughout the day. I did not need to wear the boot to relieve foot pain!

Cross-Training:

• 31 mile bike ride

Workout: 4 miles easy pace (between an 10:15 and 11:00 pace)

Overall Average Pace: 10:11

Conditions:

• 68°
• Humidity 71%

Splits:

• 1 mi - 11:23 / 2 mi - 10:22 / 3 mi - 9:34 / 4 mi 9:26 / 4.13 - 10:19

Thoughts:

• It is going to take awhile to get my running groove back in sync. The first two miles were laborous. My lower body felt weighted down. I really wanted to stop and hop on my bike. I felt a need for speed!
• The struggle to maintain consistent paces plagues me. I'm glad that I turned the "coach" feature on, but I'll need to have it talk to me more consistently.

Treadmill Workout: 1.5 mi warm-up / 12 x 400m @ 5K pace with 400m jog rest / 1.5 mi cool-down

Paces:

• Warm-up & cool-down - 10:30 / 5K - 8:24 / Jog rest - 10:00

Thoughts:

• My heel experienced significant pain for the first mile. Then, there was moderate pain for the remainder miles.
• Following the workout, I took pain relievers, stretched, soaked the foot in epsom salt, and put my boot back on.
• Tomorrow is a rest day.

Cross Training:

• 20 minutes of weight training
• 45 minutes of spinning

Workout: Strength workout on the treadmill

Paces:

• 1.5 mile warm-up / app. 10:31
• 3 miles / app. 9:22
• 1.5 cool-down / app. 10:31

Thoughts:

• The heel was sore for the first half-mile or so and then the body fell in sync. Overall it was a good, solid workout.

Cross Training:

• 20 minutes of weight training
• 24 mile bike ride

Workout: 8 mile easy pace (target 10:30 pace)

Overall Average Pace: 10.22

Conditions:

• 72°
• Wind NE 5 mph
• Humidity 39%

Splits:

• 1 mi - 11:10 / 2 mi - 10:44 / 3 mi - 10:19 / 4 mi - 10:10 / 5 mi -10:10 / 6 mi - 10:06 / 7 mi - 10:41/ 8 mi - 9:41

Thoughts:

• I wasn't sure what to expect this morning. I had a lot of heel pain yesterday so I was apprehensive, but overall the heel performed well.
• Running 8 miles was no big deal. I had the stamina. My pacing was good. I went a little mindless on mile 7, but regained better pacing to finish the run strong.
• 27.52 miles was a BIG increase from the past 14 weeks where I often was unable to do even 1 mile. I'll be honest, this really scared me. I'm glad that I faced this fear. I have a long way to go, but at least I'm moving forward now!

​Cross-Training:

• 16 mile bike ride

Workout: 6 easy miles (target pace - 10:15)

Overall Average Pace: 9:53

Conditions:

• 74°
• Wind SSW 7 mph
• Humidity 61%

Splits:

• 1 mi - 10:09 / 2 mi - 10:11 / 3 mi - 9:49 / 4 mi - 9:26 / 5 mi - 10:05 / 6 mi - 9:35

Thoughts:

• My heel hurt quite a bit follwoing yesterday's long run so I KT taped it. The tape seemed to give the heel some added cushion today. Overall, the run felt good. I had to work at slowing my pace. That was an encouraging feeling.

Workout: 4 easy miles (target pace - 10:15)

Overall Average Pace: 10:01

Conditions:

• 73°
• Humidity 90%

Splits:

• 1 mi - 10:38 / 2 mi - 10:06 / 3 mi - 9:55 / 4 mi - 9:23

​Thoughts:

• I was remiss at taking Tynenol and Advil prior to my run. My heel pain was extremely noticeable. After a few minutes, I stopped and did some additional stretching to the area.This helped significantly.
• This was the first time since my injury that I've run three days in a run. i have speed work tomorrow on the treadmill. Curious to see how that plays itself out.

Workout: Speed work on the treadmill

• 1.5 mile warm-up @ 10:34 pace
• 6 x 800m @ 8:34 pace with 400m @ 10:00 pace
• 1.5 mile cool-down @ 10:20 pace

Thoughts:

• My warm-up and cool-down were probably slower than they should have been, but I am still cautious about my heel. I did not have any pain until the very end of my speed work!

Cross-Training:

• 20 minutues weight-lifting
• 22 mile bike ride - I crashed into a retaining wall today at mile 4. I was unable to clip out of my pedals fast enough. My elbow and wrist took the hardest blows to my body. I'm just stiff and sore, but I'll be back at it tomorrow!

Cross Training:

• 30 minutes weight-lifting
• 15 mile bike ride

Workout: Strength workout on the treadmill

• 1.5 mi warm-up - 10:40
• 3 mi half-marathon pace- 9:05
• 1.5 cool-down - 10:00

Thoughts:

• I KT taped my foot for added cushioning. I took Advil & Tynenol prior to the workout.
• I attempted a warm-up pace at 10:00, but the pain in my heel was intense. Once I slowed the pace, I was able to work through the pain and complete the workout.

Cross-Training:

• 45 minutes spinning
• 30 minutes weight training

Workout: 5 miles easy pace (Goal pace - 10:30)

Overall Average Pace: 10:20

Thoughts:

• Recovering from an endless foot injury is exhausting on many levels. This morning while attempting what felt like the world's slowest run, I saw a stranger stop ahead of me on the sidewalk. He began to clap. As I neared him he politely bowed. As his body rose to greet me, the biggest grin and most sparkling eyes shined upon me. This made all the months of recovery worth it. I hope that I can repay his kindness to someone else today. Let's all make that happen!

Cross-Training:

• 30 minutes weight training

Workout: 5 miles easy (goal pace 10:30)

Overall Average Pace: 10:15

Conditions:

• 70°
• WSW 9 mph
• Rain

Workout: 12 easy miles (pace goal - 10:30)

Overall Average Pace: 10:33

Conditions:

• 68°
• N 7mph
• Humidity 88%
• Steady rain

Splits:

• 2 mi - 10:37 / 4 mi - 10:23 / 6 mi - 10:37 / 8 mi - 10:30 / 10 mi - 10:31 / 12:04 mi - 10:43

Thoughts:

• Overall, I stayed close to my goal pace. I had a lot of foot pain by mile 7. I took additional pain meds which helped tremendously.
• I am hoping that by the first of August I can feel confident with my capabilities to push past this overall sense of trepidation that I am going to injure myself so badly that I'll never run again! The mind is such an interesting creature!

 Workout: 5 miles easy (goal pace 10:15)

Overall Average Pace: 10:12

Conditions:

• 62°
• Wind N 7mph
• Humidity 65%

Thoughts:

• I accidently deleted this workout so I am unable to record my splits.
• My shoes were still soaked from yesterday's rain drenched run. I wore my Asics Gels instead which did not feel as cushioned as the Brooks.
• My neighbor ran out of his house on my 1 1/2 mile loop. He gave me numerous high fives and told me that I ran like a spring doe prancing through a meadow. I love and appreciate the kindness that strangers and friends have been showering upon me lately!

 Workout: Speed work on the treadmill

• 1.5 mi warm-up / 10:30 pace / painful to my foot
• 6 x 800m with 400m jog / 8:57 & 10:00 paces
• 1.5 mi cool-down / 10:00 pace

Thoughts:

• My thinking was really off this morning. I ran my 6 x 800's at marathon pace instead of 5K pace.
• I got a migraine about 15 minutes following my workout. This might explain my error in processing the pace  times.

​Cross Training:

• 45 minutes spinning
• 20 minutes weight training

Workout: Strength / treadmill

• 1.5 mi warm-up / Easy / 10:20
• 3 mi / HMP / 9:05
• 1.5 mi cool-down / Easy / 10:00

Workout: 4 easy miles - target pace of 10:15

Overall Average Pace: 10:11

Conditions:

• 63°
• Humidity 66%

Splits:

• 1 mi - 11:52 / 2 mi - 10:19 / 3 mi - 9:46 / 4 mi - 9:13 / 4.32 mi - 8:50

Thoughts:

• Foot pain was intense at the start of the run. I stopped to stretch some more around  .25 mi. This helped a lot. I contemplated stopping the run altogether as I strectched. I was relieved that I chose to make another attempt with the workout.
• I feel as if I need a warm-up mile before I start my garmin. I get mentally defeated with that initial mile. It really affects my overall performance and takes a piece of my joy from the run experience.
• This injury is so incredibly frustrating. I do not feel that after 14 weeks away from running, I am much better. I am not getting worse, but I am also not getting better. I fear that I am just growing comfotable to a certain level of pain.

Workout: 8 easy miles (goal pace 10:55)

Overall Average Pace: 9:45

Conditions:

• 65°
• Humidity 65%

Splits:

• 1 mi warm-up -11:11
• 1 mi - 9:45 / 2 mi - 9:36 / 3 mi - 9:28 / 4 mi - 9:26 / 5 mi - 9:56 / 6 mi - 9:33 / 7 mi - 9:19
• 1 mi cool-down - 11:22

Workout: 6 easy miles (goal pace 10:15)

Overall Average Pace: 10:05

Conditions:

• 63°
• Humidity 66%

Splits:

• 1 mi - 11:00 / 2 mi - 10:30 / 3 mi - 10:11 / 4 mi - 9:59 / 5 mi - 9:49 / 6 mi - 9:08

Thoughts:

• Barely any foot pain this morning! If only all of my runs could feel so good!

 Workout: 4 easy miles (goal pace 10:10)

Overall Average Pace: 9:35 - You read that right!

Conditions:

• 67°
• Wind NE 6 mph
• Humidity 86%

Splits:

• 1 mi - 10:27 / 2 mi - 10:05 / 3 mi - 9:23 / 4 mi - 8:30

Thoughts:

• My foot felt well. On mile 3, I decided to start increasing my speed. What a glorious feeling to run without pain!!!!!! I was one extremely happy girl!

Workout: Speed on the treadmill

• 1.5 mi warm-up - 10:30
• 5 x 1k - 8:42
• with 500m jog rest - 9:55
• .5 cool-down - 10:00

Thoughts:

• I was not into the workout this morning. It was a mental struggle to continue with each mile. I was supposed to run a 1.5 mile cool-down, but I just couldn't get that final mile done.
• My foot really hurt for the first few miles.
• I received a massage gift card at the end of the school year. I am redeeming it this afternoon. She is going to spend time on my foot. I can't wait!

Cross Training:

• 45 minutes spinning
• 30 minutes weight training