Not-so-fast-running-blog

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