10K Training Starts Now!

Just 94 days ago I had my chest ripped apart and had three arteries added to bypass blockages to my heart using a vein in my right leg. Kinda gross when you think about it that way but that’s the real truth of coronary artery bypass surgery.

IMG_4419Today I probably did my last 5 mile walk for a while. Now its time to starting training for a 10K race in early December. During my walk today I mixed in a half mile run with an average pace of 11:34 per mile. The walk was a little over five miles so once I hit five miles I ran to the finish. I ran .29 miles at a 9:28 per mile pace. I think I’m ready to get serious about running now.

On Friday I joined the Anytime Fitness gym located in Riverwood Plantation in Evans, GA. The recovery from triple bypass made me realize I’ve got to pay attention to strength training and not just running. I’ve neglected my strength, especially my upper body for far too long. Using the weight machines at Cardiac Rehab have made a huge improvement in my recovery. Quite a bit of the aches and pains from surgery are gone now. I still have a few quirky pains and some nerve endings that are a bit touchy but I’ve come a long way in the past four weeks. So yes, the focus will be on more than just running.

I’m looking at my 10K training as if I’ve never ran in my life. For the first few weeks I’m going to use the 10K Runner app from Fitness22 and the Nike+ Run Club app. I’m going to try to merge the two programs together at least for a few weeks, maybe a few months. Once the mileage goes up I’ll have to decide which app to let go. I’ve used several of the fitness apps from Fitness22 and I really like them but, I think they are little overpriced.

I plan to visit the gym three times a week for strength training and on my own at home work on a series of exercises to strengthen my abs and core. My my non-running days I still plan to do a 2-3 mile walk on those days. I hope I’m not overdoing it here. I think I can manage it. Now that I’m retired I have more free time.

I’d say the first thing I need to start doing is to get busy and focused on working out just as soon as I wake up. I’m a morning person for sure. Since surgery I’ve been getting up leisurely, not worrying about the time too much. Drink coffee, eat, read some, surf the net, whatever. The problem is the next thing I know its going on 9 a.m. and I really haven’t done much. Today for example, it was 69 degrees out when I got up at 6 a.m. By the time I got out for my walk it was around 9:45 and the temperature was 75 degrees. For Georgia at this time of year that’s still pretty nice but by the time I finished it was 88 degrees. Honestly, there was no reason I couldn’t have had my five-mile walk out-of-the-way before 9 a.m. Gotta work on that one.

Ok Jingle Jam 10K, registration starts around Labor Day and I plan to be one of the first to sign up. I just hope I’m ready for you in December!

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