Today’s Run
So, the title of this post might be a slight exaggeration, but I did feel like I had a swarm of gnats in my face for most of today’s run on the Harpeth River Greenway. Yesterday (Day 4) was a rest day, so this was the 4th run from week 1 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 4 x 4-minute run / 2-minute walk
- 3 to 5+ minute walking cooldown
It was a beautiful afternoon, with temps in the mid 70s, and my legs felt fantastic. Just like last Friday, I had a hard time keeping may pace from getting too fast during the running segments, but it is so great to be running again! In total I got in 16 minutes of running and 17 minutes of walking for 3.2-miles completed. Tomorrow should be the last day from week 1 of my program before a rest day on Wednesday.
- Miles: 3.2
- Time: 33 minutes
- Pace: 10:21
- Shoes: adidas Energy Boost #1
- Route: Harpeth River Greenway
Cross-Training
- 100 Pushup Routine >> Week 3 / Level 3 / Day 2 – 102 total reps
- Pullups – 13 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 8 reps (each leg)
- Clamshells with Band x 30 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps
Beast Mode…ON!
