Yesterday’s Run
After a rest day on Sunday (Day 20), yesterday marked the beginning of week 4 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 3 x 15-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
This is by far the biggest jump in running time since the program started, moving from 30 to 45 total minutes of running. I just started off from my house and ran through the streets of Bellevue. When the first running interval started, my legs felt fairly rough. The gears were definitely grinding. However, this gradually got much better throughout the first interval. By the second interval, everything felt great and my stride felt smooth. This resulted in a fairly brisk pace, which was very comfortable. I was surprised how good my legs felt all the way through to the end of the final interval, and there was almost no hint of aching in my leg. In total I finished 45 minutes of running and just over 8 minutes of walking for a total of just under 6 miles completed.
- Miles: 5.98
- Time: 53:11 minutes
- Pace: 8:54
- Shoes: adidas Energy Boost (#1)
- Route: Streets of Bellevue
Cross-Training
- 100 Push Up Routine >> Week 4 / Level 3 / Day 1 – 120 total reps completed.
I started week 4 over again this week because of all the difficult I had going through the first time. Moving back to Day 1 was definitely easier than the first time through, though the shorter breaks still makes it quite a challenge.
- Pullups >> 23 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)
- 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
