Tuesday, September 17, 2013
Today is Tuesday, a work at home day with PT in the morning. It's been a good week since my last PT appointment. I've been mostly pain-free, and I could honestly rate the pain at zero on the PT's form this morning. Yes, the feet still get odd pain twinges from time to time. No, they're not 100% even when there isn't pain. But there is improvement.
As the schedule worked out, I did walk/run intervals on Sunday, Tuesday, Thursday, and Saturday last week. Sunday and Tuesday were walk 3, run 1.5. That went so well that I went to walk 3, run 2 on Thursday for 30 minutes, and on Saturday for 35 minutes. Total running time Saturday was up to 14 minutes, woo-hoo! And I could have done more intervals Monday if it had fit in my schedule. So I went to PT with the intention of asking what the plan should be for increasing the intervals.
Before I got around to asking, the PT told me to work up to 5 minute running intervals. So I asked the first obvious question on my mind: Should the next step be run 2.5 or run 3? She told me to run 3. Then I asked how shrinking the walking intervals should go, and got the familiar response that I have to play with it and see what works. She characterized my intervals so far as "cautious" an noted I'd been below a 2 on the pain scale for several weeks.
Racing: I opined that I might be able to do a 5K in mid-October. The PT didn't see why not, because I'm going over 3 miles now. I explained that I was unlikely to hold with interval discipline in the context of a race and she could understand that. I won't be running the Rochester (half) Marathon on Sunday, but she thinks I could work up to the Flower City Challenge half next spring. And a 10K on Thanksgiving Day is looking likely.
I was really pleased with that discussion. Left to myself, I wouldn't ramp up intevals on less than a week; but with the PT's aggressive position, I went with walk 3, run 3 at lunch today. That cuts it down to 5 cycles to fit into 30 minutes, for a total running time of 15 minutes. Only one minute more running than Saturday, but running for longer. And with equal running and walking times, I'll be running approximately twice as far as I'm walking. It *feels* more like running with the longer intervals.
I got nice weather for the effort, 60°F and sunny with a very light breeze. The initial walking interval was a bit cool when dressed for a run, but the first running interval took care of that. RunKeeper reports the effort as 3.46 miles in 30:02, for an average pace of 8:41 per mile. I did the post-run drill of gentle up and down activity breaking the work effort and icing the feet while doing computer work. The ice might not have been totally necessary today, but it's easy and can't hurt.
At this writing, I am still pain free. Tomorrow will be a day off from running on general principle, as the feet still aren't 100%; but I'm ready to say that 3/3 intervals are a success and I'll do more of them on Thursday. I'll have to think about walk 2, run 3 intervals on the weekend.
(. . . digs through old emails . . .)
That 5K is on Saturday, October 19. The cheap entry fee lasts until October 11. No need to do anything about it today, but the possibility is there if the recovery goes well.
Life is good.