Yes! Another day of stairs in the AM and a run in the PM. My knee was pain-free throughout so I am officially calling myself 'recovered'. For sure I am not 100% but I'm probably 70% and I'm well on the way to feeling normal again. By body seems to be able to tolerate about 4-5 runs/week (three of them outdoors) and really, five is about all I want to do anyway as I get all jacked up when I run six or seven. Nice.
As long as I keep the progression sane I think I can start doing some real training now. And that's pretty exciting as all my runs so far have felt like I'm just testing the waters so to speak.
I felt pretty good on the stairs today. Jim Kodjababian and I are on our second to last week so 14 flights for Jim today and 15 next week. That means I did 19 today and will do 20 next week.
Today my lungs (for a change!) were not on fire and my throat was not the size of a McDonald's stirring straw so breathing was not the limiting factor. Instead it was my legs. They felt pretty good but I could not go fast for the life of me. I'm chalking this up to ZERO fast-twitch training lately and so I'm okay with it.
ASIDE - according to Strava, my fastest time up the stairs today was 1:10. Since the CR is 1:05 I asked Jim if he would want to try and break that and he said sure. Gotta love the competitor in all of us! We'll see when that happens.
After work I joined the Tuesday night run group at Fleet Feet Sports and managed to go a couple of minutes faster than last week. It was harder but my breathing was actually kind of manageable which was confidence inspiring.
Originally I was hoping to keep up with this fast woman but guess what... she's fast and dropped me. On Interlaken these two guys passed me so I tucked in behind and tried to hang on. For some reason going fast (even just at my current pace) on the flats is brutal right now so they eased ahead of me by the time we hit the climb. But then on the climb I slowly pulled them back and at the very top as we crested the hill in Volunteer Park I pulled away and managed to finish a few seconds ahead of them. I guess the hill gassed them more than it did me as they were faster on level ground.
It was COLD today. And it's supposed to be colder tomorrow. What's that you say? Oh right, we are still in the dead of winter.
|Workout Food||stairs - large bottle w/2 scoops HEED|
|Time of Day||stairs - 5:40 AM|
run - 6:00 PM
|Weather||stairs - upper 20s|
run - mid 30s
|Course||run - winter loop|
|Time||stairs - 1:26|
run - 43:25
|Distance||stairs - 3.4 miles (19 flights)|
run - 5.5 miles (actual distance)
|Pace||run - 7:54 (based on actual distance)|
|Equipment||stairs - Brooks Glycerin 11, Garmin Fenix|
run - Brooks Glycerin 11, Garmin Fenix
|Clothing||stairs - Patagonia Capilene briefs, 2XU Compression 3/4 Tights, Craft long sleeve undershirt, Brooks Podium LS shirt, Patagonia Capilene 4 Expedition Weight Beanie, Brooks gloves|
run - Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft long sleeve undershirt, Brooks Podium SS shirt, Brooks gloves