Mon: (am) 30 min
(pm) 25 min + 30 min Elliptical + Weights
Tue: 40 min
Wed: 18 min
Thu: 45 min
Fri: *sniffle, sniffle* x sore throat
Sat: 65 min
Sun: 13 min + 45 min ellipitical + weights
Total Miles: 27
Long: 65 min/8M
For various reasons, I've decided to go with a little different format for the next few weeks. Posting has been sporadic at best recently. I've been busy and it will only get worse through January. Year-end work stuff coupled with a co-worker leaving December 10. Also there is that pesky Tax final on December 20. Secondably - my running hasn't been all that interesting.
But things are starting to turn around. The pace of my runs has increased ever so slightly at the same HR. 8:20's are now closer to 8:00's. I even did a stride-out mile during my "long" run on Saturday (7:28 with HR around 140). I did have HR data for all my runs, but I forgot to record them before clearing my watch. From memory I would say the avg for all my runs this week was 130-135 bpm.
Re: long run - it didn't start out that great. The HR was a little higher (due to cold recovery probably) and my surgical repairs were a little more sore than usual; albeit in a different spot. Since the surgery the pain has gradually subsided in that area, but I'm far from pain-free.
But, I can track some progress when sneezing. I'm at the point now where I have virtually no pain, at most "tightness". That is a real improvement from where I was pre-surgery. No more bracing myself. My groin was gradually getting more tight during the first couple weeks of running, but I've noticed quite a difference there as well.
For now I'm just focusing week-to-week until March. My general plan is to work up to 3-4 "long" runs per week with just an easy 30 min/5M or cross-training on the off days. As I was telling Andy, a long run right now is 6-8 miles, but by February I'm hoping it will be in the 18-22M range. So while this upcoming week looks like 3-6-3-8-3-10-CT, the goal is to reach a week like: 18-5-18-5-18-CT-22. Thats just a rough sketch, however, and a lot of it will depend on how my body holds up to an ever increasing workload. I think I've been very cautious so far though.