I Ran Today – RunLog 7-21-14

Bennie looking down the road, saying I am ready to go again.
Bennie looking down the road, saying I am ready to go again.

Yes, I ran – no it wasn’t fast, well…not too fast and I did run twice ;-).

Run #1

The first run was a pretty careful run, I wanted to see how the foot felt and decided to do it on the treadmill. I know I tend to run a little too fast on them, but if something goes bad, I can stop, step off and walk to the locker room – instead of walking back from where ever I am.

So what did I do?

I modified the plan from Kinetic Revolution’s 6-week running Building Better Runners to work more on my form and to slow my ass down on how far I run.

5:00 minute warm-up @3.0 mph
3 x 30 sec run @6.0 mph, 30 sec walk 3.9 mph

I couldn’t just do this 30/30 intervals, it was just too much to keep an eye on (I couldn’t relax and just run), I kept going over the 30 second repeat

4 x 1:00 min run @ 6.0 mph and 1:00 min walk @ 3.9 mph

Everything felt good, so I kicked up the speed
2 x 1:00 min run @ 6.6 mph and 1:00 min 3.9 mph walk

Then I ran 1:00 min  @ 7.2 mph and walk 1:00 min @ 3.9 mph until I got to 1.75 miles

Last .25 @ 7.2 mph

Then I walked the until I reached 30:00 minutes. Continue reading “I Ran Today – RunLog 7-21-14”