It will be hard for a while more, the 3.5 mile run home from work. You know the course. Mile 1 tends to be zippy as I burn off stress and frustration between my office and the foot of the bridge. Mile 2 can be fast or slow depending on how much the ascent up the 59th Street Bridge takes out of me. And Mile 3 is typically an average pace, with me kicking things into another gear for the final (uphill) half-mile home. By the time I arrive at my door, if I’ve pushed the pace, I’ve had a great workout. I’ve only cracked the 30-minutes mark a few times, primarily due to the inevitable traffic lights that slow me down me.
Yesterday was an especially stressful day; all week I’ve had this persistent bad feeling that the other shoe is about to drop. So I knew my first mile would be fast, but I had no idea this jiggity jig would end up a pace run. 3.49 miles in 30:29? Yow, no wonder it hurt, I typed to my Tweople. I’m not trained to do that comfortably yet! On the upside, all that effort I expended blew that anxiety cloud right out of the sky. I was home by 7:30 PM, thinking, I get to do this again in a mere 10 hours. Suh-wee!
The plan ordered up 4 miles from me today, and lest it turn into a snarling animal I fed it–early. Up at 5 AM (I do love the relative tranquility of my Sunnyside Loop at this time of day), I was on the road by 5:20 for a double lap of the ‘hood. With the memories of last night’s hurt (the gasping, the self-persuading) fresh in my mind, I had no problem taking it easy. Can you say recovery run? It was a pleasure to be breathing fully but not panting. The first two miles were each exactly 10:09’s; I wrapped up the run averaging flat 10’s. Aw’ite. It’s been a while since “flat 10’s” was perfectly alright with me; but honestly right now it’s all about getting used to the daily practice again.
Isn’t it great to be back and running again? I know I wasn’t forced to sit out as long as you were, so I imagine the happiness to be back is even more intense for you than me.
Having come back from numerous injuries including a broken big toe in january, I know the feeling lady!!
Running is so awesome and when its good its great!!!
Awesome run home from work. You are back girlie!!
Good for you TK!!!! Run it like you’ve won it! (Either I just made that up- or I’ve stolen it from somewhere that I don’t remember.) (and just so you know- at 5:20am I was sound asleep covered in dogs and dreaming of my morning coffee cigarette combo.)
On the upside- I’m still biking to work EVERYDAY!
😉
I know that you are strong that is why you are able to come back. Wow! Let us all be stronger! : ) Good luck in all your future endeavors! Thank you for this.
Distracted by the “jiggity jig” image.
OK now.
I wish I had a solution to the running too fast/running too slow question, especially when returning from an injury. But relish those hot runs. Those are the ones that are the most fun, even if they require a bit more recovery.
I hate to say it but Heart Rate will tell you if you are running too fast. Stop after a mile or and check for 6 secs. X 10. The effort is key because pace should (and will change) over time. If you feel great, blast the last 1/2 mile.
I heartily recommend this.
http://www.counterpartcoaching.com/hadd.pdf
it is a great read.
Why should pace vary over time? Up, down, sideways?