Yesterday started out super foggy and chilly. Since I don't know the area that well, I didn't think it would be a good idea to be wandering around in this. I delayed my run and crossed my fingers that the sun would come out.
I'm so glad I did because it turned out to be a beautiful day for a run. I walked about 5 minutes from the hotel for a warm-up and then followed my 4:1 minute intervals for 8 sets.
This was one of those runs where everything felt right. The weather, the shoes, the music (Grrl Power 2 from Rock My Run) and the route. Maybe that's why it turned out to be my longest run in months.
My Wave Horizon are a year old now, but only have about 100+ miles on them. I wrote about why I like them (here) and I still do. They are a good fit for me and my knee problems.
During my post-run walk and stretching, I got to thinking about my running plan ---> or lack of running plan. I don't have any events lined up until October when I'll be visiting my family in Cincinnati. I'll be running the Queen Bee 4 Miler along with my mom and BFF who will be walking, maybe running.
So my new running plan is to run at least twice a week (depending on how my knee is feeling). One run will be during the week around 2 miles and a "long" run on weekend. I'll start my long runs at 3 miles and build up to about 4.5 miles.
It's not the same kind of running plan as I used to have when I trained for half marathons (pre-meniscectomy). I would love to run more, but the lack of cartilage limits me now. So, I'm making the most of what I can do and I'm happy to have a plan.
|Long sleeves and shorts - one of my favorite combos!|
In case you missed my posts from the week:
Running and Vacation: You Can Do Both
Detours when Exercising on the Road and Friday Faves
Last weeks workouts:
Monday - 40 minute swim. It felt good to be back in the pool, even though it was the typical tiny hotel pool. Thank goodness I had the place to myself. A couple of checks of the time showed me that I could do 4 laps in under two minutes. So for my workout, I did what I'm calling 2 minute sprints with 20 seconds rest. I have no idea how many laps or the distance I swam (my watch doesn't do that), but it felt like a good workout.
Tuesday - treadmill run. After a not-so-good night of sleep, I did a short treadmill run. Using my interval timer again, I ran 4:1 minute intervals for a total of 2.17 miles. My right calf felt tight out of the blue and a little sore, so I spent some extra time stretching afterwards.
Wednesday - rest day yoga. We drove about 5 hours in mostly rainy conditions to Delaware for mrC's work. After picking up some groceries for the week and checking into our room, we refreshed our bodies with Yoga Rinse.
Thursday - 30 minute swim, walk 3.21 miles. Second swim of the week in my second hotel pool.
Friday - 30 minute elliptical + planks. Kept my workout simple: 10 minute WU, 10 minutes sprint session (20 seconds sprint:40 seconds recover), 10 minute CD. 35 minute afternoon yoga flow.
Saturday - RUN! My second run of the week for 3.68 miles.
Sunday - rest day. 1 mile walk on the treadmill while using the hotel laundry facilities and a yoga video.
Run - 5.85 miles
Swim - 900-1000 meters (guessing)
How old are your running shoes?
Are you following a running plan right now?