Whoops! Where Did the Time Go?

I can’t believe how fast the days go by anymore. How did I do it all when I was still working? It’s been a month since I posted but it doesn’t feel like it was that long ago. Life has been busy, especially in the last two weeks of October. The past ten days or so have been very quiet and not much going on–including my training. For the past couple of weeks I’ve been in a bit of a funk and haven’t been running much. The weather has been chilly and wet and that hasn’t helped much either.

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I never mentioned it but I hurt my shoulder while I was in cardio rehab. I never mentioned it because I thought I could work it out. Well… that didn’t happen. This all started probably around the end of July, first of August and it just wasn’t getting better. So a couple of weeks ago I decided to take a break from lifting weights until my shoulder improved. I’m happy to say I’m now seeing quite a bit of improvement. This week I hope to start lifting light weights to see how things feel.

Since my last post you know I have switched from using a Fitbit fitness tracker to an Apple Watch. Let’s just say I’m getting used to it. There are things I really like for sure but the Apple Health and Activity apps just don’t compare to the Fitbit app. Even with a third party sleep tracker installed on my Watch, the Fitbit sleep tracking is far more informational. While the Nike Run Club app doesn’t show you your final split time unless the split ends at a mile marker, the Apple Workout app does!

IMG_0131Looking at this screenshot, this isn’t one of my best performances–in fact probably my worse in quite a while. It was pretty chilly that day and I didn’t take the time to warmup before I started. I like having all the split times, and cadence which is something you don’t get with the Fitbit app. I was surprised by my cadence because I thought it was a little faster than that. I’ll have to work on picking that up a bit. Swiping the screen also give you your heart rate recovery information. As a CABG patient that’s important to know. A little more detail on the route map would be nice but it’s not the end of the world for me anyway. I just learned but haven’t tested it out yet is you can double tap the Watch screen to get manual split times when I use the Workout app. The manual calls them segments. I’ll have to try that soon and let you know how that goes.

You may recall I’ve signed up for a half marathon in February. The Augusta University Half is on February 23rd and my original thoughts were I would run this and see how it goes before I commit to anything else. If you are a regular reader you know I was supposed to run in the Indy Mini Marathon the past May but I had to cancel due to 80-100 percent blockage in three arteries to my heart. It was very disappointing for sure and that’s when the reality of the situation started kicking in too. Guess what?

Here I Come Indy!

I went ahead and signed up for 2019! It seems to me if I don’t do this, I’ll regret it later. So here I come Indy! See you on May 4th. When I signed up the other day I learned if I had sent them information from my Doctor last year I could have gotten a deferment for the 2019 race. Oh well–win some, lose some. I’ll remember that but I hope there isn’t a next time.

That about wraps things up. I’ll try to do better about posting next week.

 

 

Week Five: A Slow Start

This is the week my new iPhone Xs Max was scheduled to arrive. When it shipped I had a delivery date of Friday but at the last-minute I got a notice it would arrive on Monday. That kept me in the house because I had to sign for it. It would be my luck that UPS would show up early and I’d miss them while I was out running. He didn’t show up until after 2 P.M. but I had no way to know. Tuesday was already planned as a rest day because I had a bunch of stuff to take care of and I needed to get an early start.

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I look like I’m in pain! LOL!

It was Wednesday before I got out to pound the pavement. I started out with intervals: 3 minute run + 2 minute walk, 5 minute run + 3 minute walk x 2, 3 minute run +2 minute walk. Once that was out-of-the-way I ran three miles. Another post CABG milestone making it to 3 miles. Add the intervals it was probably more like five miles. My goal was to run the three miles at a 12 minute per mile pace but with the hills along the way 13:43 pace was the best I could do. And, it was pretty warm out too.

Thursday was just a short 1.25 mile run at an 11:05 per mile pace. That’s pretty fast for me right now. I was just going for under a 12 minute per mile pace. You know, I typically don’t worry about my pace and just run the way I feel. Using the Nike app has got me keeping track of my pace more. I’m not sure if that’s good or bad–just an observation. After the short run I headed over to Anytime Fitness to do some strength training.

When I got up on Friday I was a bit sore and unsure if I’d workout or not. In the end I decided to take a rest day. I turned on the TV to watch the Ryder Cup and I didn’t move much after that!

Saturday was a short workout. Intervals again. Almost exactly like Wednesday except the 5 minute runs ended with a 2 minute walk instead of 3 minutes. My split times were very consistent. The first split was a 10:37 pace, the next two were 10:40 pace and the last split was a little slower at 11:08. The last split had a little more incline that the other three. More Ryder Cup and college football on the TV was the main goal for the day.

I’m writing this on Sunday while watching USA getting stomped by the Europeans in the Ryder Cup. It’s starting to get painful to watch. I plan to head over to Anytime Fitness to get on the rowing machine at some point today. I feel like I should be working out a little more often but I’m still making forward progress every week. Guess I shouldn’t complain.

Monday, September 24th
Rest

Tuesday, September 25th
Rest

Wednesday, September 26th
Intervals:
3 minute run + 2 minute walk
5 minute run + 3 minute walk x 2
3 minute run +2 minute walk

3 mile run: 13:43 per mile pace

Thursday, September 27th
1.25 mile run: 11:05 pace

Strength training

Friday, September 28th
Rest

Saturday, September 29th
Intervals:
3 minute run + 2 minute walk
5 minute run + 2 minute walk x 2
3 minute run +2 minute walk

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!

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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:

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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.