Tuesday, April 02, 2013
It's Tuesday, a work at home day. After the weekend's intervals, the aspiration was to do run/walk intervals on the lunch hour.
It's early spring in Rochester, NY. Temperature this morning was 25° F, not as nice as Sunday. By noon it had warmed up to 30°, but there was still that 17 mph west wind. This is decent running weather, and I know how to dress for it. It's okay walking weather, and I know how to dress to walk. It was a puzzle how to dress for run 1.5, walk 3 intervals. I tried dressing for a run 10 degrees colder than it really was. Before putting on the outdoor running clothes, I did a few laps of the hallway in lieu of an outdoor warmup.
The good news is, the sore leg tolerated one and a half minute running intervals well. I might have got by with 2 minute walking intervals instead of 3 minute, but the app was already programmed to 1.5 and 3 and I wasn't about to take off my gloves to fiddle with it in the wind. So I lived with being cold on the walking intervals, at least the early ones. Thought about the distance I should cover, and opted for my standard flat 5K route. Tacked a bit of road onto the end to fill one last running interval.
It came to 3.19 miles in 33 minutes, for an average pace of 10:21 per mile. Okay, now I know how to run a 10 minutes mile; just spend twice as much time walking as running! That's only 12 minutes running time, but 12 minutes is better than zero minutes.
It still didn't feel like real running, but it was better than walking. And part of the idea of ending on a running interval was to get myself into the routine of walking cooldown and stretching. No, it didn't feel like I worked hard enough to need to stretch; but I stretched anyway. I thought it was a good idea to support the stretching habit, on the aspiration of future intervals being closer to a real run.
I also stayed on my feet long enough after the intervals that my leg didn't get stiff this afternoon like it did Sunday when I sat and watched basketball. Progress is slow, but at least I can see progress this week.
It feels like I've taken forever off running, but it's really only been 3 weeks off. And now that I'm back to intervals, I know I can get back to running eventually. The trick will be to get back in a way that is sustainable, in spite of that tempting half marathon on the 28th of April. I'm not ready to trade down to the 5K just yet, but that remains a strong possibility.
For now, I'm happy that I can run a little bit, even if it's only intervals. I need to control that, so I don't blow the progress away. I'd rather make progress more slowly than I might, than find my limits by making another big mistake.
Life is good.