glidergirl

• 83 minute elliptical
• strength training, achilles lifts/stretches, 7 x 30 sec jumprope

It's weird because respiratory-wise, miles 2-6 and 9 felt like threshold, 7 felt borderline VO2 max.  It feels good to get my lungs burning! However, musculoskeletal-wise, the miles felt like maybe marathon pace or even a little slower sometimes...because I'm not carrying my weight as much of course.  Great for recovery time because there is none!  So I try and make up for it with weight lifting afterwards.  Can't wait to just get out there and run!  Mile 7 was hard, but I want to try and push myself more often on non-recovery days when I have it in me! 

Elliptical details:

• Ramp #12, resistance #12
• Mile 1: 10:00 mins, avg HR 135 warmup
• Mile 2: 7:39 mins, avg HR 162
• Mile 3: 7:48 mins, avg HR 162
• Mile 4: 7:47 mins, avg HR 172
• Mile 5: 7:53 mins, avg HR 173
• Mile 6: 7:52 mins, avg HR 176
• Mile 7: 7:17 mins, avg HR 183
• Mile 8: 9:21 mins, avg HR 168 recovery
• Mile 9: 7:39 mins, avg HR 181
• Mile 10: 9:51 mins, avg HR cool down

• 5 easy elliptical miles
• achilles lifts/stretches

Recovery day!

• ramp 12/resistance 10
• 8:40-9:00 min miles
• avg HR 140's

Ran [legally] for the first time today since Dec 29th!

• 20 minutes alternating 1 min walk/1 min run (about 5.5 speed on TM)
• 5 fairly easy elliptical miles elliptical, avg HR 165, 130ish strides/min
• achilles lifts (now with added weights)

I had my 4th PT apt today.  He did the ouchie Graston/A-stim and then rolled my lower leg.  When he said "do you think you can start running a little now?"  I literally got butterflies.  I may have even blushed.  I wasn't going to be able to start that till next week, what a surprise!  The achilles did great.  I can still feel a tiny something or other going on down there (it wants to be stretched), but he said that is to be expected; it's not nearly like it was when I first injured it. 

So I will be able to run every other day for 23 days.  I will eventually get up to 20 consecutive minutes of running during these 23 days, then I can start working up to 30 miles per week.  After that he said I can do whatever I want!

• 20 min run - 1 min walk/1 min run alternating
• achilles lifts/stretches
• weight lifting

With the exception of Monday, I've had a really low-key exercising week!  Dragging a little bit for some reason.  But I guess it gives my achilles more time to heal and get used to the "running"...yah, that's a good excuse.  =0)  I hope you're all having a good Valentines weekend!