I ran this work out last night (10/29). Unlike prior post-surgical workouts, I did this one alone and therefore played my running playlists.
WOW!
I found the experience very moving. I nearly cried a couple of times (seriously!). Other than my still painful lower legs, I felt really good and the cool weather and familiar songs really brought back all of the running I've done in previous years.
My last run segment was down a steep grade. So far (fingers crossed), my thighs only feel marginally more sore than they would for a normal run.
As a reminder, I am using the Cool Running C25K training plan. This is appropriate for couch potatoes as well as people who haven't been training for a long-time (like me). I recommend using a modified version of this even if you are a very fit runner. When I've been away for a very short period of time, I just run the first day of each week's training plan. I do this until I feel like the work out is "hard" and then I continue using the plan from that point.
For instance, I would use this plans W1D1 run as my W1D1. Then I would use this plans W2D1 plan for my W1D2, etc.
The work outs are not that difficult for me yet, but I have a significant number of very sore muscles - so I'm sticking with the plan as is.
Summary
All W1 workouts are identical:
2.3 miles in 30.5 min. Estimated max heart rate during a hill climb was 180 bpm with an estimated average heart rate about 160 bpm.
I had to estimate my heart rates due to issues with my heart rate monitor (which I am attempting to resolve!). I estimate my heart rate based upon my perceived difficulty of running and being familiar with my heart rate at that level of effort.
WOW!
I found the experience very moving. I nearly cried a couple of times (seriously!). Other than my still painful lower legs, I felt really good and the cool weather and familiar songs really brought back all of the running I've done in previous years.
My last run segment was down a steep grade. So far (fingers crossed), my thighs only feel marginally more sore than they would for a normal run.
As a reminder, I am using the Cool Running C25K training plan. This is appropriate for couch potatoes as well as people who haven't been training for a long-time (like me). I recommend using a modified version of this even if you are a very fit runner. When I've been away for a very short period of time, I just run the first day of each week's training plan. I do this until I feel like the work out is "hard" and then I continue using the plan from that point.
For instance, I would use this plans W1D1 run as my W1D1. Then I would use this plans W2D1 plan for my W1D2, etc.
The work outs are not that difficult for me yet, but I have a significant number of very sore muscles - so I'm sticking with the plan as is.
Summary
All W1 workouts are identical:
- 5 min brisk walking warm-up
- Stretch
- 8x [60 sec run + 90 sec walk] (20 minutes)
- 5 min brisk walking cool-down
- Stretch
2.3 miles in 30.5 min. Estimated max heart rate during a hill climb was 180 bpm with an estimated average heart rate about 160 bpm.
I had to estimate my heart rates due to issues with my heart rate monitor (which I am attempting to resolve!). I estimate my heart rate based upon my perceived difficulty of running and being familiar with my heart rate at that level of effort.
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