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Saturday Intervals and Rehab Musings

Saturday, September 28, 2013

My feet felt pretty good this morning, so I had the option of doing walk/run intervals today or tomorrow. The plan was to shrink the walking interval from 2 minutes to 1 minute, for a walk 1, run 4 cycle. Because it's the weekend, I have time to run a bit longer. I dithered between holding it at 30 minutes total (6 cycles, 24 total running minutes) or 35 minutes (7 cycles, 28 total running minutes). On the one hand, the greatest total running time I've had was last Sunday, at 21 minutes. 28 is a big increment. On the other hand, I'd like to get to walk 1, run 5 by Tuesday which would be 25 minutes running on 5 cycles for 30 total minutes.

I decided to go for the 7 cycles, 28 total running minutes, on Saturday so I'd have 3 days to rest the feet if it was a bit much. I've been getting comfortable with maintaining decent form and a good foot strike, so I gave less attention to maintaining that and a bit more attention to running easy in a cardio sense. After all, 4 minute intervals are close to real running, and one minute walking isn't all that much cardio recovery time.

I hit the road a bit past noon, and got 65F temperature with sunshine and negligible wind. That's great walking weather, and just a little warmer than optimal for running. It turns out that the walk 1, run 4 intervals are more like running than walking. I worked up a decent sweat and felt pretty warm by the time I was done. Not really suffering warm, just noticeably warmer than the optimal 55 F running temperature warm.

The running pace did moderate somewhat with the attention. RunKeeper reported most of the running intervals at around a 7 minute mile pace, as opposed to around a 6 and a half minute pace from when I was doing walk 3, run 3. Even so, the shorter walking intervals made the average pace faster than earlier efforts. RunKeeper reported the workout as 4.57 miles in 35:02, for an average pace of 7:40 per mile.

The feet held up very well. I may have been irritating them more with my brisk walking intervals than by running while paying attention to the foot strike. Tomorrow will be a non-running day on rehab principle, and running won't fit into the schedule well on Monday; so it's 3 days to the next set of intervals. If the next two days go as the feet seem to indicate they will, I'll do 30 minutes of walk 1, run 5 on Tuesday.

Today I noticed that I don't have any sore parts in my legs, just the old rehabbing foot injuries. No sore hip abductors, no sore calves, no sore hamstrings. Aside from the feet, I feel pretty healthy. Going to PT and finding out what I needed to work on to prevent recurrence of the injuries is looking like the best fitness decision I made in 2013.

I'm 75% sure I'll be able to do a 5K on October 19, but I'll leave the final decision until after I talk to the PT on Tuesday and see how the 1/5 intervals go. I'm already putting in enough running time to do a 5K; I just need to be able to handle it in one chunk instead of intervals.

The Race with Grace 10K on Thanksgiving Day is looking very likely, though I won't register until I'm actually running continually. Last year I planned to to 5/1 intervals, and the first running interval ended up being 21 minutes. This year, I want to train to run continually since it's likely I'll really want to do that in a race setting.

And then there's the 2014 Flower City Challenge. The PT thinks I should be ready for a half marathon by the end of April. I hope she's right, but it's a long way off. I won't be ready to think about registering for that one until after I succeed at a 10K. But I've already made enough progress that I can dream about doing a half.

Life is good.
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PLMITCH 9/29/2013 12:22PM

    emoticon

I got up to a 2/1 run walk ratio on Friday. Going to stay there this week and maybe go to 2.5/1 or maybe even 3/1 next week. Not registered for any 5K's yet, but a friend of mine mentioned that there is an Alzheimer's 5K coming up (his mom passed away from Alzheimer's earlier this year) so that may be my first timed event since June.

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KRISZTA11 9/29/2013 4:52AM

    Wonderful progress! Sounds like you can really do the 5K race.
The 4:1 intervals are dear to my heart, I have been using this run:walk ratio for all my runs ever since I discovered the Galloway method more than a year ago.
I'm convinced these 1-minute walk breaks helped stay run injury free.
And once I got used to it, those 1 minute walks are the happiest parts of the runs, slowing down, heart racing, breathing deeply, taking in scenery...

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SPINNINGJW 9/28/2013 11:15PM

    Between you and Barb I may try this running thing some time.

Not to say "I told you so," but so glad that PT has helped you. My education is paying off even if I DON'T have a job yet.

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NEMETZC 9/28/2013 9:11PM

    Keep up the good thoughts, and you're feet will follow. I know you'll be great!!!

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ONEKIDSMOM 9/28/2013 9:11PM

    Dreams once they get a deadline become goals. Hope it happens for you with that HM! emoticon

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