another good day....

Last Thursday I couldn't run 2 miles without walking. This morning I ran 6.2 with my friends that are deep into their marathon training. While the run was tougher than Tuesday's run that I ran at a 9:40 average pace, I was able to average an 8:35 pace today. I'm feeling like I am getting over 'the hump'! Tomorrow I'll be running a 12 miler, solo, at a much slower pace.

Next week - 6 on Tues, 6 on Thurs, 3 on Fri, and Ron Daws 25K on Sat.

--Mark

ramping up

Today I ran a nice 6.2 miler without stopping to walk. In all of my runs prior to today I felt the need to walk every couple of miles. Not today. My pace was 9:40 which is much slower than my pre-injury pace but it was nice just to get out and run for an hour. My next big day is 12 that I'm planning for Friday. I will take a walking water/shot-blok break half way though that one. If the 12 goes well, I have a shot at completing the Ron Daws 25K in 2:30. That's my goal.
--Mark

Tough going after long break

I had over six weeks off following foot surgery and was able to start aerobic exercise last Tuesday. Running was tough and my legs didn't have their former strength. Now I'm getting stronger but my heart is lagging.

This morning in a cycle class I got a bit dizzy and nauseous after 40 minutes of moderate (I thought) exercise. I left class and did something I shouldn't have done --- I sat down. I noticed my that my heart rate was dropping like a rock. It plummeted to 40. I checked my pulse and the HRM was correct. Yikes! I felt fine and got up to walk around and my heart rate moved up to normal. I went back to class and finished by cycling with a light effort level. I realize my aerobic fitness will take some time to improve now, but I need some guidelines for getting back into aerobic shape. Any suggestions?
--Mark

first run of the year this morning

It's about time! I ran for 2 miles on the treadmill. My heart rate to pace ratio was very high, but not unexpected. I'll do 2 or 3 miles tomorrow and figure out some sort of running plan for my next few weeks.

My next scheduled race is the Ron Daws 25K on April 4th. That's too soon to run it fast so my goal may be to run it in 2:20 to 2:30.

I also plan to go to the Human Race 8K on March 22nd to watch my friends race. I don't dare enter that one myself as I'm afraid I would over-do something.

--Mark