I wanted to share the email I sent my e-coach Chris and then I'll explain more about my long run today.
I had a very good week. My goal is to get all my running
done in the AM, but that didn't happen this week. Fortunately I was
able to be flexible on Monday so I ran after all my responsibilities.
That run I did 3.75 miles in 45 minutes. I believe I used a 1:3 ratio
for the first mile and then used a 1:1 ratio for the rest of the run. Pace was about 12:11 according to my Garmin. Go to this link
to see it.
Tuesday AM I had a great spin class. I gave a solid effort on it.
AM I met up with a friend for breakfast so I deferred my run until the
evening. I did it before dinner. It was a bit cooler than it has been
so I was hoping for a good run. I decided to use a 3:1 run/walk/run
ratio and that worked extremely well for me. I was able to do the
entire run that way without really slowing down at all. It was
extremely encouraging. To see the details of this run go here : http://connect.garmin.com/activity/347817650
I got up for spin again and I also had a great class. I chose to give
it a lot of extra effort even though my legs were tired from running so
well the evening before.
Friday is my scheduled day off so I took it easy.
Saturday I ran on the
Appalachian Trail. Some of it was technical in that there were lots of
rocks and roots that I need to look out for and therefore I ran slower
and walked in places that I needed to walk. I used a 2:1 ratio for the
entire run. It went very well and I'm very excited for the opportunity
to run something a little bit more challenging. The information from my
run can be found here.
open to any feedback or any changes that you need to make. My foot
feels pretty good. I'll let you know if that changes. It's a little
sore, but nothing out of the ordinary since the trail was a little bit
Thanks for your help! Let me know if you have any
questions or concerns about what I've shared. I'm still amazing at how
wonderful I feel after running 7.5 challenging miles. I love
run/walk/run :-). That ends the email that I sent coach Chris.
It was very cool to run on the Appalachian Trail. I've run on "trails" before, but this was a "for real" trail. I stumbled once, but I caught myself without falling or hurting myself (or my running buddy). I was very careful and I had a great time.
The most notable animal that we say was a rabbit. We joked about the tortoise (Linda and I) racing against the hare (the rabbit we saw).
I'm very excited about how things are going during this training cycle. I'm making the best of coming back from an injury and I'm coming back stronger!
If you haven't seen the podcast that I'm a part of it's The Extra Mile Podcast. Here's the link http://gallowayextramile.blogspot.com/
If you want to go directly to where you can download it you can go here: https://itunes.apple.com/us/podcast/the-extra-mile-podcast-galloway/id424222024 select the most recent podcast "taking a big bite." The part where I share how a little bit about me and my training is at approximately the 60 minute mark in the podcast. It is full of great information. The run/walk/run method that Jeff Galloway explains has made all the difference in the world as I make my "comeback" from my foot injury.
Thanks for reading. Would love feedback. Run Happy!