The First Week Back to Running

IMG_4421My first official week of training for a race since the first of the year. I had to scratch my training and running in the Indy Mini Marathon because of the heart issues but now I’m no longer on the mend and looking forward to running again.

I know it will be a slow start. Not quite, but almost like starting all over. I realize the importance of including strength training into my workout routines now so the time and effort is going to increase as well. That’s Ok. I’ve got the time now that I don’t have to go to a real job anymore!

By Wednesday I was so stinking sore! Sitting down or getting up really hurt. It could be from the running but I think it’s mostly from the weight training and the bodyweight core workouts. I haven’t done any core workouts in a long time and I’m going from one set of each weight machine to three sets. That third set is sometimes a struggle. For someone that has no butt, I sure can feel mine now!

On Thursday I ran my first full mile since March 18th of this year. It was supposed to be an easy 12 minute a mile pace but it ended up as a 11:42 pace and none of it was easy. But I did it! My first running milestone after triple bypass surgery so I’m very happy about that.

Friday was an easy four mile walk day.

On Saturday I woke up really early–3:30 in the morning. I tried going back to sleep but after over an hour of tossing and turning I went ahead and got up. Decided to surf the net for a while and then I realized it was the first day of registration for the Jingle Jam 10K on December 1st. So… I just signed up for my first race after bypass surgery!

Training was pretty much a repeat of Wednesday except I flip flopped the half mile recovery run and changed it to a half mile warmup run.

All in all I think it was a pretty good start.

Training Recap

Monday, August 27:
Three minute benchmark run using the Nike+ Run Club app.

1 minute run/1.5 minute walk x 6 using the Fitness22 10K Runner app.

Strength training at Anytime Fitness.

Tuesday, August 28:
Walk 2.67 miles and bodyweight core strength training.

Wednesday, August 29:
1 Minute Run + 1.5 Minute Walk x 8

I got the split times today!

IMG_4457

The odd number splits are the runs, the even numbers the walks. The first split was slower I’m sure because of the soreness in my legs and it took some time to loosen up. Split 11 was slow because it was all uphill. Split 15 was mostly uphill. I have to say I’m very surprised about the split times. Much faster than I expected for sure.

Half Mile Recovery Run
I tried to keep the pace at about 11:45 per mile pace. It ended up being a 11:34 pace.

Strength training at the gym.

Thursday, August 30:
Ran 1 mile and bodyweight core strength training. Milestone: 1st mile running since before triple bypass. Pace for the mile was 11:42.

Bodyweight core strength training.

Friday, August 31:
Easy four mile walk.

Saturday, September 1:
Half Mile Warmup Run

1 Minute Run + 1.5 Minute Walk x 8

Split times were:

IMG_4477

Split 11 kicked my butt. Split 13 and 15 were both slightly uphill and after split 11 I never really fully recovered.

Sunday, September 2:
Rest day.

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