Today: 2.0 miles on Severn Crossing roads @ 08:000
Borg Scale: 4 / 10:10 mpm / ? bpm at end.
week: 11.0 miles
The hard part now is not overdoing it. My PFs are seriously getting better. I could so easily ramp miles and steed. Like in the spring, the sense of gathering strength is absolutely intoxicating.
Honestly, I meant to do a single warm-up mile prior to strength training. Twice over "Mt. Tendinitis", as I've named the hill I run over not far from my home. Hills build strength and this is a strength day, I rationalize. Then, I go another half mile out, making it an out and back for 2 miles. Afterwards, I feel fine.
My strength training targets the large muscles across my whole body:
chins and pull pulls for lats and bicepts
lunges for quads and glutes
bent over rows for more lats biscepts
bench press for pecs and tricepts
good morning for lower back, glutes, and hamstrings
Today: 3.0 miles on Severn Crossing Trails @ 18:00
Borg Scale: 3 / 10:39 mpm / unk bpm at end.
week: 6.0 miles
Body fat: unk
I ran in a light drizzle. It felt like fall again. I guess it really is fall. One result of missing the summer's running has been that I've not fed a single deer fly this year. That changed today. I was wearing a blue singlet and he nailed me on my left lat. Small issue.
PF still feeling really good. I'm trying to exert the self-discipline to neither go faster nor go farther.
I added 1.25 miles, an extra lap, to my run. I'm running really slowly to minimize stress on my PF. I added the extra distance just to enjoy running for over an hour.
Towards the end of the run, the temperature must have started to push 80 F. I could see the effect on the other walkers and runners. We're all out there for different reasons. There's a young couple who are speedsters. Most are in their 40s and 50s, trying to role back years or retrieve lost health. I was one of them, four years ago. Now, while I'm slow because I'm nursing an injury, the heat doesn't touch me. Years of training for the marathon has inured me to 80 degree warmth.
Today is day four of my most recent come-back attempt. For the past several weekends, I've done a "test" 3-miler with Denise around the lake at Buddy Attick Park. Each week, I have left it at just that one run: even gentle runs on the park's soft surface, flat trail have mildly irritated my PF.
Sunday was different. My PF continued to improve.
Monday, we slipped out for a pre-dawn 3-miler in the neighborhood. It was warm and moist. Mists hung low across the commons and the marsh we run past.
Tuesday was strength training. I have a difficult time doing my strength training if I'm not running. My mind says to me: "If I'm not running, what's the point of anything?" Tuesday morning was different. At 5:45 I was in my gym for a 1-mile treadmill warm up and a full body, 2-set per exercise, mostly compound barbell work out, done to Yes, Van Halen, Led Zepplin, and any other energetic rock my iPod library can serve up.
I woke up this morning with that wonderful feeling of every muscle in my body having been strenuously exercised recently. I monitor my PF first thing every morning. I could feel them very mildly strained. The complicating issue was that Denise is traveling tomorrow. Knowing that running with her is very motivating to her, I really wanted one last run to give her momentum to run while on her trip.
At 0600, we slipped out into the cool air of the pre-dawn. A gust from the north was a harbinger of those blustery cold winter days six months from now. For now, it was a pleasant run in the cool morning shadows.
Hitting 45 miles per week this spring altered my mind/body connection while running. Ever since, even after a 13 week hiatus, I have this feeling of lightness and ease in my stride. After 3 years' marathon training, running this spring became a very natural feeling. Now, when I go out, my body just slips into a pattern it knows so very well, and does what comes so naturally to it.
Hopefully, I'm back to running for good. I will know tomorrow morning when I awake and once again check my PF.
What I am about is making training for the marathon a lifestyle. Contemporary medical advice recommends 60 - 90 minutes a day of vigorous exercise. This is consistent with training for the marathon at the amateur level.