Today’s Run
After a rest day yesterday (Day 11), this was the 4th day from week 2 of my “Return to Running” program, which includes:
*3 to 5-minute walking warmup
*4 x 5-minute run / 2-minute walk
*3 to 5+ minute walking cooldown
For today’s run, I pushed Sara in the running stroller down the Harpeth River Greenway on a beautiful afternoon. We started out at the Nature Center in Edwin Warner Park, and she seemed to have a really good time. It was awesome to have another member of Team Agee along as company! Her favorite part was the “Bumpy Road,” which was the old connector road by Ensworth High school. Even with the stroller, my legs felt pretty good throughout. In total we did 20 minutes of running and just under 18 minutes of walking for a total of 3.54 miles completed.
- Miles: 3.54
- Time: 37:52 minutes
- Pace: 10:42
- Shoes: adidas Energy Boost (#1)
- Route: HR Greenway from Nature Center
Local Flooding
We had a LOT of rain over the weekend, with areas of flooding. My original intention today was to park at a different area along the greenway, but this is what I saw on the road leading to the parking lot:
Bone Density Scan
Last Friday morning I had a Bone Density Scan at Premier Radiology to see if a lack of bone density might be contributing to my recurring stress injuries. Well, today I found out the scan shows I have mild Osteopenia, which simply means that my bone density is slightly less than the norm for my age and gender. The prescription was to take calcium and vitamin D supplements, and eat more calcium rich foods. So, it looks like I now have one more thing to add to my training program.
Cross-Training
- 100 Pushup Routine >> Week 4 / Level 3 / Day 1 – 109 total reps (supposed to be 120, but I crashed in the last set)
- Pullups – 15 total reps
- Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 15lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 15lb 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)
- Groucho Walk – 45 seconds
- Hip Hike 2 x 15 reps (each leg)
- Monster Walk with Band 2 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
