Today’s Run (Day 43)
After a schedule rest day yesterday (Day 42), today I started Week 7 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 30-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
I met Nathan in Percy Warner Park near the Iroquois Steeplechase, and we ran a modified version of our normal “Steeplechase Loop” though Percy and Edwin Warner Parks. The temps were a little more mild than last week, but the humidity was still intense. My legs felt pretty good throughout, even through the first couple of miles which were mostly uphill. We finished up the opening 30-minute running interval near the end of of a long downhill, and took the 1-minute walk break just as we reached the bottom. Right when we started off the 15-minute interval, a chipmunk came shooting across the road right in front of Nathan and directly at my feet. I actually had to hop on one foot for a second to keep from squashing the little guy. Right after this another another chipmunk came flying across the road a little bit ahead of us. This lead to Nathan saying that they looked like “Chipmunk Torpedos” that were being launched across the road.
Anyway, we thankfully avoided any subsequent chipmunk encounters, and kept the pace fairly chill throughout. In total we finished 55 minutes of running and just over 9 minutes of walking for a total of 6.69 miles completed, which is my longest effort since coming back from injury.
- Miles: 6.11
- Time: 1:04:10
- Pace: 9:36
- Shoes: Saucony Kinvara 3 (#8)
- Route: Steeplechase Loop
Cross-Training
- 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 75 reps (each leg)
- Dorsiflex Raises x 75 reps
