Training: Back to Injury Free Running

Last week brought a healthy training week.  I spent a good portion running easy and recovering.  I generally spend about 75% of my training logging easy miles.  I thought about Racing but ultimately chose to take the weekend off.  I know…it’s a rare occurrence!

Monday: Easy Run
Tuesday: Easy Run on the “windway.”
Wednesday: 6X1 mile repeats (average 6:29)
Thursday: OFF
Friday: Easy Run
Saturday: Easy Run
Sunday: 6.5 mile tempo run (average 6:47)

Monday and Friday were uneventful runs.  On Tuesday, I ran on the treadmill with one of my local friends.  We tried out a new soft type of treadmill called a Woodway.  Before our run, I had never seen or heard of a Woodway!.  I assumed we were just going to run on the treadmill and catch up.  When we got to the gym, she showed me the Woodway treadmills, and we ran on those. It felt like I was running on a soft and springy surface.  It felt more like the road than an actual treadmill.

Workout Wednesday: 6×1 mile hill repeats

It was my first mile repeat workout since Shamrock.  They felt good and injury free.  My legs were still tight from the April Fools half marathon, but I’m glad to get back to a workout routine.  The focus on this week was to get back into workouts.  I took close to the entire month of March off from workouts due to multiple goal races and hamstring issues.  I was happy to get back to the grind!

Sunday Tempo: 6.5 average (6:47)

bad run 1

There are some workouts you struggle through and to be honest this was one of them.  I was cold, and my legs didn’t feel like they had any speed in them.  I posted on Instagram, but I’m happy to be running.  Sometimes just completing a run or a workout is a success in itself.

From Instagram:

Readjusted the pace and my mindset as I’m still recovering from last week’s half marathon.

After I completed the workout:

  • The sun was still shining
  • I’m healthy
  • I’m thankful to log the miles.

Sometimes you get more of a mental workout from running, and that’s okay. Your running is a collection of workouts and training, not just one day.


There wasn’t anything too unusual or crazy about this week.  It was a week of working out and putting in the mileage.  I’m back to running healthy with no issues in my hamstring.  Even though it was only a minor two-week hiccup, if I hadn’t been proactive, I do believe it would have turned into a major issue.

Depending on my schedule next week, I’m going to look for a local race to hop into and continue training.

Posts from the week:
Look Back of March Training: 301 miles 
April Fools Half Marathon (1:24.04)
Does Running Ever Get Any Easier?

Questions for you:
How was your week of workouts?
Have you tried a windway treadmill before?