Last week was another step in my careful return to running. The mileage was still low, and any attempt at speed proved to be pretty frustrating. I finished the week with a 6.5 mile run with my Saturday morning group. I hung with two younger & faster guys (Kris & Ruben) for about 4.5 miles, then had to back off. Sadly, we weren't laying down a blazing pace, either (I ended up with a 7:48 pace, which seemed much harder than it should have). I just don't have it right now. But I digress.
Here are last week's numbers:
Runs: 5
Miles: 23.6
Long: 8 mi
Time: 3:27:01
Avg pace: 8:46/mi
Avg HR: 136
For Wednesday's 8-miler, I ran in the afternoon to get a little "heat training" in. It was 80 degrees, which felt plenty hot, comparatively speaking. During the 20-minute drive home, I cranked my heater all the way up just to add to the effect. I was a slimy, sweaty mess by the time I got home.
Throw in a 13-mile family bike ride on Friday night, plus a little strength training here and there and that sums up the week.
I'll run short and easy today and tomorrow, then rest on Wednesday and Thursday before starting Ragnar on Friday.
Man, you have a pretty low HR. As far as Ragnar, I submit to you the words of Japanese poet Kenji Miyazawa, "We must embrace pain and burn it as fuel for our journey". Side note, while will be running in WA, I will be in Eugene, OR. My first run back in over a month will be on Pre's Trail. Sweet.
ReplyDeleteGlad to see you can run again. Gradual buildup will be the key...with some patience. Take care and rest well before Ragnar. Good luck!
ReplyDeleteand that answers the question about the bike! :)
ReplyDeleteFocus on Ragnar. That'll either take your mind off the rough runs or will scare the shit (literally) out of you. Either way: good blog posts! We win!