I have been running again now for going seven weeks now and today marked the first time since my return that I hit double digits on a run. 10 miles. It was a muggy and humid 10 miles on the Monon with Marshall and the stroller. Lindsey had a long brick to do for Muncie this morning so I loaded up Marshall and hit the path.
|Lindsey ready to hit the road for 50 with Jake. Muncie 70.3 is coming quickly.|
|Marshall at the end of the muggy 10 mile run. Don't be fooled. He was ready to be done and so was I.|
It has been a slow progressing build back to 10 miles but it is coming back.
1:51 of run time
2:15 of run time
2:28 of run time
2:37 of run time
3:41 of run time
3:36 of run time
Week 7 (In progress so thus far)
3:31 of run time
The first couple weeks back all I focused on was getting used to running again. Nothing strenuous. Easy miles. To be honest, it was kind of touch and go for a while with my mind. I had some scar tissue that was flaring up on my hamstring but the more I ran and the more I foam rolled the better it felt.
Beginning in week 5, I started to add some small stress workouts into my running. It has been the Wednesday run. It began with a one mile fast finish near tempo and has grown each week by 1 mile. So this week was a 3 mile warm up, 3 miles @ descending tempo (6:10, 6:02, 5:45), and a one mile cool down. Good lord...that one hurt on Wednesday. The 3 miles was long enough that it really began to tax me but still short enough that I could handle it. I have yet to decide for next week if I am going to take it up to 4 or maintain for another week and then add...my guess is that I will add but we will see.
As it stands today, I am starting to feel really good about my running again. I have 3 or 4 more weeks of base building before Chicago training officially kicks off. I should be up to about 44 miles or so by the time Chicago kicks off and that will provide a nice starting point to ramp up the marathon training. I have yet to attempt a repeat of any sort...but I think that will come in a week or two. That is the last mental and physical check box for my return. I injured myself during a repeat workout so I need to do a repeat workout.
It has been a long road back from my hamstring injury in January but following that 10 miles today I feel good and I am ready to chase down that 2:45 marathon come October.
Anyone currently returning from an injury? Getting ready to start a Fall Marathon plan? Running Chicago?