Workouts: Rest and Group Runs at Breweries

As I mentioned in my training log last week, the goal was to take a step back from training this week.  I’ve been consistently running for about a month now and needed a “back off” week.

Back off, rest, cut back….you get the idea.

Monday: Rest
Tuesday: Rest 15 minutes core
Wednesday: Easy 40 minutes 15 minutes core
Thursday: 3 Mile Group Run
Friday: Easy 40 minutes
Saturday: Easy 60 minutes
Sunday: 6 mile tempo  15 minutes core
 Total:  35 miles

Thoughts:
All of my easy runs were easy.  They were boring, untimed and I just ran for 30-40 minutes.  The Group run was definitely my favorite.  There is a local 5k in a few weeks called The Flying Fish 5k that runs from the Flying Fish Brewery.

I signed up for it, and our running store hosted a group run with them on Thursday.  We ran an easy 3 miles and hung out at Flying Fish afterwords.  It was fun to get a few miles with a lot of friends and just hang out.

Flying Fish 5k

Tempo Run:
This run gets it’s own blurb since it’s the first workout I’ve done since May.  Instead of racing this weekend, I opted for a tempo run. It put less pressure on my legs but still got turnover and speed work done.  While it was hot, my legs questioned how to run fast, and I felt awful, I’m glad I did it. I’ll have to rip the band-aid off for speed work eventually.  Right now I’m limited to one-speed workout a week: either a race or a workout but not both.

In summary, I’m happy with how the run went, but I do know I have a lot to do to get back where I was.

Next week I plan to get back into training.  I’m hoping to begin consistently adding longer runs and getting back into higher mileage.  I feel as if I’m in the limbo stage of running where I’m not 100% healthy, but I’m not injured either.  If you get too arrogant during this stage, you end up injured again.

Posts from the week:
Hoka Clifton 3 Review
Five Tips for Coming Back after an Injury
Life as a Military Spouse

Questions for you:
Do you like group runs or running by yourself?
What was your best workout of the week?

Healthy Kids 5k (20:01)

On Saturday, I ran the Healthy Kids 5k.  Last year, I ran a 20:13 and placed fourth female overall.  I had a great time last year and enjoyed the race.  My plans changed drastically last weekend, so I found myself with an open weekend and decided to go back and do it again.

I got to the race around 7:30 and it was hot.  Like most 5ks, I like to sign up race day. The temperature read 85 degrees, and I wondered why I was running.  I signed up and warmed up.  When the race started at 8:30 it was 91 degrees.

As with many local 5ks, I found myself boxed in behind young children.  They were weaving in and out, and I nearly tripped over one young female.  As the racers spread out, I found myself as the 6th person.  I hit the first mile in 6:20. It was 5 seconds faster than last week in hotter conditions.  My legs felt tired, and I felt overheated.  In summary, I didn’t feel good.

running 12

During the second mile, I grabbed water and poured it in myself. The wind was blowing off the riverfront, and I felt the wind against my sweat.  It was a combination of sweltering air and a slight breeze. It felt good.  I ran the second mile in 6:32. I was running alone, but it was fine.

I just wanted the last mile to be over. I was alone, and local 5ks don’t have a lot of spectators. I just focused on the end.  I caught one male and rounded a turn.  The third mile went into a nature persevere and a nice view of Wilmington.  There was a slight incline but nothing drastic.  I hit the third mile in 6:24. I was pleasantly surprised because I felt awful.

I crossed the finish line in 20:01.  I thought I had broke 20, but the results said 20:01.  I should have started in front of the kids I suppose. Oh well, it’s just a number and a few seconds don’t mean much.  I did, however, win opera tickets, so that was unique.  Last year I ran a 20:13 send was the fourth woman.  This year I ran a 20:01 and was the first female…you never can predict who will show up.

Running in Sports Bra

The race is 20 seconds faster than last week and on a hotter day, so it’s hard to complain about that.

I’m happy with my race and the improvement since last week.  I have no complaints, and I think in cooler weather I would probably be around 19:30.  I’m continuing to just rich on the bigger picture and finishing races injury free.  I’m not happy or sad about the race, I’m indifferent.  I finished injury free and that is all that matters right now.

Questions for you: 
Have you ever been to the opera? 
What’s the hottest race you’ve run? 

Workouts: Racing and Taking a Step Back

Like most of the Northeast, it was scorching last week.  If I weren’t motivated to get back out there, I would have struggled with most runners. Luckily I was driven by the pure fact I’m able to run again.  Plus I don’t have certain paces or workouts I need to hit in the heat, so that makes it a little bit easier too.

All of my runs have been easy.  They are boring, and I’ve been running for about any hour 4 days a week and two longer runs.  This time, period makes for several uneventful training logs.

Monday: Easy 60 minutes
Tuesday: Easy 60 minutes
Wednesday: Midweek Long Run 85 minutes
Thursday: Rest
Friday: Easy 50 minutes
Saturday: Healthy Kids 6k (20:01)
Sunday: Long Run 90 minutes
Total: Roughly 50 miles

My race on Saturday went better than expected. Despite the heat, I was able to run a 20:01.  It was about 20 seconds faster than the week before.  I ran the race last year in cooler conditions and ran a 20:13. So I’m happy with the time for now.

running 12

The main question: So how’s my ankle feeling?

I do still have a little bit of achiness.  It’s not painful, but it is noticeable. I’ve had three weeks of solid base building, so I’m taking a step back next week and taking a few days off.  While I do believe it’s residual pain but, I would rather be safe than sorry.  There is no need to push it now.

Thus another short and relatively boring training log complete.  I wish I had something exciting to share, but the boring parts of training have their place as well.

Questions for you:

How long after an injury do you normally feel “good’?

Is it hot where you are?

Workouts:

Training is getting progressively better.  I’m feeling fewer residual aches and pains as my ankle continues to heal and get stronger.  I’m not training for anything, and I don’t have my sights on anything.

As I mentioned in my July recap, my goal for August is to continue building a base and make sure I’m completely injury free.  All injuries heal at different rates, and there is no sense in choosing a goal race when I don’t know how this one will heal.

Monday: Easy 45 minute run Core
Tuesday: 60-minute run Core
Wednesday: 85-minute run  
Thursday: Rest  
Friday: Easy 45 minute run  
Saturday: Donar Dash 5k (20:21)  
Sunday: Long Run (12.5 miles) Core
Total: Total: Roughly 45 miles  

Thursday through Sunday are typically the busiest days for work.  There is a big townwide event, and it’s like working Black Friday at a big retail store.  I don’t know why I decided to race on Saturday, but I want to continue testing my foot.  It was my first 5k and first road race (last week was on a soft trail in Wissahickon).  I will write a race recap soon, but I was happy with it.  The weather was hot, and my body was exhausted from working.  Of course, it’s hard not to compare to previous 5k times, but I know I’ll eventually get back there.  Hopefully, it doesn’t take me an entire year like last time.

donar dash

I ran with a good friend and coworker on Sunday.  I had planned to do a “long run” but didn’t know how far.  We ended up running 12.5 miles.  It was a little bit further than I anticipated but the miles went by quickly, and my ankle felt okay during the entire run.  Today, however, I’m sore as (explicit here).

julie and i

Thoughts:

I’m happy my running feels as though I’m progressing well.  I’m making good progressing while increasing mileage.  I’m feeling less achy and even after my longer runs, I felt far less residual pain than previous 6 or even 8 mile runs.  I’m hoping having more cushion in the Hoka Clifton is helping me keep aches in pains away too. Max cushioning has been good for my feet since coming back.

 

I might have increased my mileage and time a little bit faster than I should have this week.  I’m happy with how the week went.  My plan is to hold between 45-55 miles for the rest of the month.

Questions for you:

How was your week of workouts?

Do you have a busy season of the year for work?

Month of July

Month of July Training:

Total Mileage: Roughly 150
Range of pace: X-11 minute (mostly untimed)
Races: 1
Run for the Hill of It
Workouts: 0
Cross-Training Sessions: 11 (swimming and elliptical)
Core Sessions: 16

Thoughts:
For obvious reasons, July was a much better month than June. I was able to consistently build up my mileage.  It’s only been 10 weeks since my injury but I’ve missed running a lot.  I don’t have any complaints with this month of running but I would much rather be running consistently without hesitation.

Me running

My last few months have been boring but every month can’t be the best or most exciting training wise.  Even though I know that, when you are personally dealing with getting back into running, it’s not any easier.

I did do a lot of Hiking:
I enjoyed hiking because I was able to get outside and explore without feeling hurt or injured.  It was something my husband and I could do on the weekend instead of going to a race. I didn’t know I enjoyed hiking that much until this month.
Hiking Hemlock Falls
Getting Lost at Bear Mountain State Park
Going Back to Bear Mountain State Park (and not getting lost)

hiking bear mountain

My Single Race:

I wrote about that yesterday but I’m pleased with it!

Run for the Hill of It

Thoughts for August:
I’ll continue to slowly increase my mileage and jump into a few races.  I don’t have any races in mind but I’ll find a few.  If I can successfully continue to build a base, I will look for a fall goal race.  I don’t plan to add any speed work yet.  I would rather run 40-50 miles with no hesitation, worry or pain.  After that, I’ll begin adding workouts.

Posts from this month:
How to Become a Morning Runner
How to Come Back Stronger from an Injury

Shoe Reviews:
Asics Cumulus
Mizuno Wave Enigma 6

Personal:
A Day in the Life

Questions for you:
How was your month of July?

Workout Recap: First Race Back

Training last week wasn’t as good as the week before.  My ankle didn’t hurt, but running didn’t feel effortless either. To be honest, I miss running, and I’m going through a lot of fear if I’ll ever get to be completely injury (and worry) free again.

run for the hill of it

I feel as if I have multiple minor aches and pains. There is nothing serious, but every little ache worries me.  This fear happens for most injuries, though.  Every ache or pain worries me I’ve refractured my foot.

Monday: 20 minute run Core
Tuesday: 40 minute run
Wednesday: 65 minute run Core
Thursday: 3000 meter swim Core
Friday: 40 minute run
Saturday: Run for the Hill of it 5 miler
Sunday: 40 minute run Core
Total: 40ish miles

Thoughts:

My runs in the beginning of the week were all boring but fine.  I go through the motion of getting the miles in.  To be honest, this is the hardest part of getting back into shape. I’m out of the “honeymoon, oh my gosh I can run again stage” but I feel like junk running.  It’s hard not to get discouraged right now.

I wasn’t planning to break into the racing scene last week but you have to ride the pain train sometime… Last year, I ran the “Run for the Hill of It” and I enjoyed it.  I knew the race would be low key and stressless.  Honestly, I didn’t want my first race back to be a local 5k because I would internally feel pressure.  If I chose a flat, fast 5k, I know I would compare myself to the times I was running three months ago.

Is it silly? Of course but I know myself well that choosing the flattest, fastest 5k course to race would create unnecessary personal stress.

So I found a nice softer ground trail race.  I’ll have a full recap tomorrow, but I was happy with the result.  I ran injury free and achieved my dream goal of running under 7 minute pace. I actually finished in 34:09 which is 30 seconds faster than last year.  It was great motivation that my fitness hasn’t completely left, although it was painful and hot race.

Question for you: How was your week of workouts? 

Workout Log: (99% Injury Free?)

Training log:

As demotivating last week was, this week was much better.  In fact, this was the best week I’ve had while returning after my injury.  Along with my running feeling good, I decided to get my butt in gear and actually do the little things.

Me running

Monday: 40-minute easy run
Tuesday: 40-minute easy run
Wednesday: 60-minute easy run Core
Thursday: 3000-meter swim Core
Friday: 30-minute easy run Core
Saturday: 30-minute easy run
Sunday: 65-minute easy run
Total: Roughly 30 miles

Thoughts:

To be honest, this was the first week of running I didn’t feel “injured.”  It’s been eight weeks, but I finally feel, “normal.”  I’m nervous to type that out. My ankle doesn’t ache during the before, during or after which motivates me.

However, I’m still monitoring my ankle.  While this week felt good, that doesn’t mean every run will.  I’m at the point that I miss running and training consistently.  I’ve been out for most of the summer, and I miss it.  Hopefully, I’ve made it through the initial hardest part of recovery, and now it’s back to increasing mileage.

I was happy to get to the pool once and do a few core workouts throughout the week too.

My plan for the next month is to continue to slowly increase mileage and possibly add a few races too. I know I’ve lost fitness, but it will be nice to get a good baseline.  I don’t have any major goal races picked out because no injury recovers the same. I don’t know where my fitness is or how fast I’ll be able to return to running.  Honestly, I don’t even know what I want to train for.

Questions for you:
How was your week of workouts?
Is it scorching hot where you are?