Today’s Run
After getting the all-clear from my doctor to resume running this afternoon, I picked back with day 3 of week 3 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 3 x 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
It’s been 5-days since my last run, and it was great to be back on the road. It is interesting that the aching in my leg was worse today than the last day I ran, but it is nice to know that there is nothing structurally wrong, since my MRI was clear. Even with the aching, the run felt great. I started off in the parking lot of the Bellevue United Methodist Church, and ran through the surrounding neighborhood. I took a slight detour in the middle of my second segment to take a look at the new bridge which will further extend the Harpeth River Greenway. I even ran across the bridge, though there was nowhere to go on the other side.
Anyway, in total I finished 30 minutes of running and just over 7 minutes of walking for a total of just over 4 miles completed.
- Miles: 4.08
- Time: 37:43 minutes
- Pace: 9:15
- Shoes: adidas Energy Boost (#1)
- Route: Beech Bend, Harpeth Bend, etc.
Cross-Training
- 100 Push Up Routine >> Week 4 / Level 3 / Day 2 – 144 total reps completed.
The last set called for 36, but somehow I managed to get in 40. It helped that Kate was counting for me, which provided a little more motivation to get through them. - Pullups >> 21 total reps completed
- 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)
- Groucho Walk – 45 seconds
- Hip Hike 2 x 20 reps (each leg)
- Monster Walk with Band 3 x 10 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps
