Wednesday, July 24, 2013
Thanks to everyone who posted a comment on my blog from yesterday, and yes I did get in some running yesterday, but it was very controlled (on the treadmill at the Y), made sure to do some specific stretches, used my Jeff Galloway training to insure there was a nice mix of run/walk, and generally just took it easy for this first run in 4 weeks.
Ended up covering 1.5 miles in 22 minutes, which included a gentle warm up walk, etc. Once I started running, I used a 1/1 ratio for run walk, and as time progressed pushed it to 4/1 at the end. Started the "run" speed at 4.5MPH, and did push it to 5.0mph on my last 4 minutes of running. A little stiffness in the Achilles tendon, but nothing like what I was feeling a few weeks back. 20 minutes of strength training afterwards, and made a point to do some glute training, which I read can be a cause of Achilles tendonitis.
I won't plan to run again until Friday. Swimming today, strength training tomorrow. Friday, my goal is to aim for 30 minutes of run / walk and at least 2 miles.
In any case, I feel so much better having been able to "scratch" the itch!