Eight weeks of training and rehab are almost complete. Here’s what my injury comeback looks like so far:
Week 1: 1 day elliptical, 4 days running, 31 miles all at an easy pace
Week 2: 2 days elliptical, 3 days running, 22 miles (first “speed” workout, 4 x mile in 6:57, 6:57, 6:49, 6:36 with 0.2 jog pushing the stroller)
Week 3: 1 day elliptical, 5 days running, 36 miles (first race, 5k 18:53)
Week 4: 1 day elliptical, 4 days running, 35 miles
Week 5: 5 days running, 45 miles (5k tempo in 20:22)
Week 6: 3 days running, 23 miles (5k race 18:23)
Week 7: 1 day elliptical, 5 days running, 41 miles (8k race 30:49)
And this week…
Week 8: 1 day elliptical, 5 days running planned for 45 miles
Yesterday I did my longest run since my injury, 11 miles on the treadmill. Although that run averaged a little under 7:30 pace, most of my runs are 8- 8:30 on flat ground pushing the stroller. When I was in NY for two weeks, 9 minute pace was a struggle running up all of those hills. Just as a point of reference, I did a 9 mile hilly run solo and averaged 7:32 feeling relaxed. A few days later I did the same run with my sister while pushing the stroller and felt like I was tempo-ing to run 8:40s. Besides the workouts mentioned above, the only other workout I did (twice) was an 8 mile run where I sprinted the sunny areas of the route and jogged the shaded areas.
Last week was (sort of) the beginning of my marathon buildup… I’m not doing anything marathon specific yet, but have increased my mileage and am starting to add in a longer mid-week run.
Here are some upcoming races:
July 4th Independence Day 5k Virginia Beach, VA
July 13th Boilermaker 15k Utica, NY
July 29th Memorial Scholarship 5k Norfolk, VA
August 16th Strider Mile Virginia Beach, VA
October 12th Mohawk Hudson River Marathon Albany, NY
I probably won’t add any more races to my schedule this summer because Emmaline has swim class on Saturdays, but I would like to find a half marathon in September.
Not much going on around here, besides tomorrow being my five year wedding anniversary!
That went by fast.
Any summer running tips you’d like to share? Do you have anything fun planned this summer?