Recovering from CECS

Finally!  A nice day to run outside.  I've been super cautious about running outside since my surgery in the fall.  The last thing I want to do is slip on ice or step in a pothole unsuspectedly.  This was the first time I've run on Middle Road in a long time.  It may sound odd, but it felt like bumping into an old friend.  I ran solely based on HR.  6.28 miles.  53:02.  8:27/m.  130 BPM.

Middle Road & Austin House Road.  It's a fairly hilly route, I'll probably choose to run this course infrequently until I feel stronger.  8.19 miles.  1:06:36. 8:08/mile.  135BPM.

Easy 4 miles on Middle Road this morning.  It's a little chilly & it rained all last night.  4.04 miles.  32:28. 8:02m/m.  136BPM.

Ran on the 1/2 mile outdoor track at the base.  It was extremely windy; probably about 25 MPH gusts.  So, half a lap was super easy and half a lap was dreadful.  I tried to maintain an even effort, but it was tough to pull it off.  My HR would jump 10 BPM in the wind and drop down on the other half.  5.09 miles.  39:22. 7:44m/m. 138 BPM.

On the 1/2 mile track.  I ran hard for the first time in a while.  I wasn't planning on it, but picked it up on the last 2 miles.  6:42 and 6:09.  Not exactly scorching the pavement, but I've only been back for about 3 months.  It felt pretty good, so I'll call it a successful test.  My legs felt fine; turnover was smooth and I was able to push off without any pain.  

I will not run hard like this very often since it goes against my plan of becoming a base monster this year. Average HR was a little high.  I'm shooting for 135 max on all runs except for longer ones where I expect a little HR creep.  6.09 miles overall. 45:05. 7:24m/m. 139BPM.  

No running today.  Circuit weight training after a 15 minute crdio warmup.