Another week another small step in the right direction. I tried a tiny bit of tempo work this week and that went very well and didn't leave me nearly as sore as my micro track workout last week so that was a nice surprise. My cross training continues to improve and I'm actually back to doing my normal lifts, squats, front squats, deadlifts and the some other basics mixed in with some wieght. I did 6x6 of dead lifts going from 135 up to 185lbs. I did 6x6 with the back squats going from 85 up to 135lbs. So light but not just the bar or no wieght anymore. Still walking a lot!
Monday PT- adding a lot of jumping stuff, broad jumps and even some side to side jumping.
Tuesday 1 mile jog warm up, just under 7mins, then 12x100m on the track with 100m walk recoveries. Locked in on the 17's for these. felt pretty good. Also saw Anna befor this and did some lifting and core work.
Wednesday 20 minute run on the rail trail with no walk breaks. Covered 3.1 miles. This was also my first time doing some running on back to back days. I could feel my hip was quite fatiqued after 15mins and it was a bit of a struggle to hold form and what not but it was good given that it was kinda a double whammy of increases.
Thursday heavy cross training day in terms of exercises from PT and Anna. Couple long walks.
Friday at the track. 1 mile warm up, just under 7mins, 1 mile tempo run 5:20- very even 80, 2:40, 4:00. 1 mile cool down just under 7:00. I cut the walk after this one short because a thunder and lighting storm started. So only about a half mile instead of a mile and a half like normal. The pace for this is just what I would like my threshold workouts to start out at when I start doing a bit of training at the start of October. I felt pretty confident it would be ok just because generally I am very efficent down to that pace. Even at times when a 5:00 feels very hard to run I am generally able to run a lot of 5:20's in a row. This felt controlled but a bit uncomfortable as I haven't done anything up tempo longer than 200m. My hr only got up to 145 but it didn't feel that easy. Not a time trial or anything but not walking either.
Saturday Another heavy cross training day. I'm recovering better and am able to mix in a lot more of my exercises without getting super sore or being too fatiqued the next day.
Sunday 24 minutes with no breaks on the rail trail. 3.8 miles. This actually felt great. Hip wasn't as fatigued as on the 20minute run on Wednesday and I think the tempo mile helped my body realize its fitness a bit and the effort felt greatly reduced. Just a nice little run. Yes I think I can actually call this a run!
Summary a nice step in the right direction. I have a long way to go and the hip is very weak but I actually feel like I'm doing some exercise now in both my running and cross training. I also finished up my first four week cycle of general strength and will start a new routine next week which will be an increase over the pedistal routine I have been doing which is on the light end. The two big tests for the coming week are that I'm moving to a two day on, one day off routine and that I'm going to retry the 6x200m. I'm hopeful that both will be ok. I hope you are running more than me!! Have a great week!
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