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I’m still on week 5 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 20-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Thursday’s Run (Day 32)
I joined Nathan at the Edwin Warner Park Nature Center on a slightly cooler, but still humid morning. We ended up running the same route as Tuesday morning, but this time in reverse. As has been the norm lately, my ankles were quite stiff/sore for the first mile, but felt much better as the run went along. I’m not sure if this is because of my coming back to running after the injury, or if it might be related to the new adidas Energy Boost shoes. Anyway, my legs were pretty fatigued after the tough leg workout on Wednesday night, but it was still good to run with Nathan. In total I finished 45 minutes of running and just over 9 minutes of walking for a total of 5.75 miles completed.
- Miles: 5.75
- Time: 54:20
- Pace: 9:27
- Shoes: adidas Energy Boost (#1)
- Route: Nature Center Loop
No running on Friday (Day 33), as I just didn’t have enough time in the day.
Today’s Run (Day 34)
I joined my running group for their run down Old Natchez Trace this morning. The conditions were absolutely awesome with clear skies, low humidity and temps around 50°. Brian had again agreed to run with me this morning, and we were able to stay with the group through the first 20-minute running interval before stopping to take my 1-minute walk break. We turned around mid-way during the second running interval and headed back towards the cars. I actually lost track of where we were time-wise, and ended up turning around a bit too late, which left us with almost a mile walk at the end.
It was all good though. The conversation was great, and my legs felt fantastic. This was the first run this week where I really wanted to keep going after the last interval. My ankle soreness was not quite as bad this morning, and I hope it will continue to get better. In total we finished 45-minutes of running and just over 23 minutes of walking for a total of 6.48 miles completed.
- Miles: 6.48
- Time: 1:08:18
- Pace: 10:33
- Shoes: Saucony Kinvara 3 (#7)
- Route: Old Natchez
Cross-Training (Day 32)
- Aqua Jogging >> 1 hour – I have now decided that the Water Aerobics ladies not only own the pool, but are downright mean. Some little kid jumped into the middle of them, and they let him have it. I hate the pool.
Cross-Training (Day 33)
- None
Cross-Training (Day 34)
- Elliptical >> 1-hour
- Aqua Jogging >> 1-hour
My friend Josh Jackson posted a link to this on Facebook earlier this week, and I was absolutely blown away. Eruption is one of the most famous guitar solos in history, performed by perhaps the greatest guitar player in history, Eddie Van Halen. The fact that a 14-year-old girl can can play this (and much more if you check her YouTube channel) is mind-boggling. Definitely worth a watch.
After taking my normal rest day on Sunday (Day 28), I started week 5 of my “Return to Running” program on Monday evening:
- 3 to 5-minute walking warmup
- 20-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Monday’s Run (Day 29)
I wasn’t able to get my run in until almost 9pm, which is less than ideal. I started off from my house, and ran through the streets of Bellevue with humidity so thick it felt like soup. My legs felt decent considering the conditions, though my ankles were quite stiff during the first mile. The 20-minute segment is the longest since I returned from my injury, but my legs responded pretty well. I kept my running pace between 8:10 and 8:15 per mile for all of the running segments, and was pretty fatigued by the end. In total I finished 45 minutes of running and just under 9 minutes of walking for a total of 6.11 miles completed.
- Miles: 6.11
- Time: 53:52 minutes
- Pace: 8:49
- Shoes: adidas Energy Boost (#1)
- Route: Streets of Bellevue
Tuesday’s Run (Day 30)
I met up with Nathan at the Edwin Warner Nature Center, just over 9 hours after the Monday evening run. As we started, there were some threatening clouds rolling in, and the rain started coming down about halfway through the run. I expected my legs to be completely toast, but they actually felt pretty good. The pace was a little easier than Monday night, which was helpful. It was great to catch up with Nathan and hear about his experience at the Scenic City Trail Marathon last weekend. It’s pretty impressive that he finished a trail marathon on Saturday, and then ran a 5-miler on Tuesday. In total we finished 45-minutes of running and just over 8 minutes of walking for a total of 5.51 miles completed.
- Miles: 5.51
- Time: 53:01 minutes
- Pace: 9:38
- Shoes: adidas Energy Boost (#1)
- Route: Nature Center Loop
No running today (Day 31), since it is my rest day.
Cross-Training (Day 29)
- None
Cross-Training (Day 30)
- Aqua Jogging >> 1 hour 15 minutes completed
Cross-Training (Day 31)
- 100 Push Up Routine >> Week 4 / Level 3 / Day 2 – 145 total reps completed.
The target was 160 reps, but I felt very fatigued while doing the pushups, and crashed during the last set. I’m going to start week 4 over AGAIN, this time on level 2. - Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Hip Hike 2 x 30 reps (each leg)
- Monster Walk with Band 3 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps
For students in my Wednesday night class on Paul’s letter to the Ephesians: Handouts and Notes for Acts Chapter 19:21-41 are now available online. Lord willing we will cover this text during class tonight at 7pm at Bellevue Church of Christ!
Back in April I posted a preview of the first track from the upcoming, self-titled Queensrÿche album called Redemption. Well today they released their second preview track called Where Dreams Go to Die. While I don’t necessarily like this one as well as Redemption, it definitely sounds like the Rÿche of old, and the new vocalist Todd La Torre sounds fantastic. Worth a listen. This is the first time I’ve been excited about a new Queensrÿche album since the mid 90s.
After taking my normal rest day on Wednesday (Day 24), I ended up missing my run on Thursday (Day 25) due to a brief stomach illness, but thankfully was able to pick back up with week 4 of my “Return to Running” program on Friday afternoon:
- 3 to 5-minute walking warmup
- 3 x 15-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Friday’s Run (Day 26)
I started off from my house, and ran through the streets of Bellevue in a steady rain that was quite heavy at times. My legs felt reasonably fresh after two days off, though I tried to keep my pace fairly chill. The temps were relatively warm, and the rain not very refreshing, which left things feeling quite muggy. All-in-all though I was pleased with the run. It is interesting though how after taking two days off the aching in my left leg returned. It had been MUCH better on Monday and Tuesday, but was back on Friday. Strange! In total I finished 45 minutes of running and just over 7 minutes of walking for a total of just under 5.8 miles completed.
- Miles: 5.79
- Time: 52:17 minutes
- Pace: 9:02
- Shoes: Saucony Kinvara 3 (#7)
- Route: Streets of Bellevue
Saturday’s Run (Day 27)
Brian agreed to run with me again this Saturday, and we started off with our running group from the Bread & Co parking lot. They planned to run to Percy Warner Park, and then onto the main drive of the park. I’m supposed to avoid significant hills, so we joined them to the main entrance of the park, and proceeded to run the infamous “zig-zag” route through Belle Meade created by our friend Edward. It was very humid during the run, but we kept the pace extremely chill, and I thoroughly enjoyed the conversation with my friend. We ended up having to add a little bit on to the end of the route to finish the intervals. In total we finished 45-minutes of running and just under 17 minutes of walking for a total of 6.1 miles completed.
- Miles: 6.12
- Time: 1 hour 1:53 minutes
- Pace: 10:07
- Shoes: adidas Energy Boost (#1)
- Route: Zig-Zag Route – Belle Meade
No running today (Day 28), since it is my rest day. Finished 23.8-miles this week. Hope to start week 5 tomorrow.
Cross-Training (Day 26)
- Pullups >> Test Day – 12 consecutive reps completed
Cross-Training (Day 27)
- Stationary Bike >> 30 minutes completed
