ALEC: Totally Pumped

So, I never made it to train yesterday as my lunch with a long, lost friend went longer then expected (thanks to the always "unneeded" traffic delay on the Bay Bridge in the middle of the day)! But this morning, I was out the door by 10:15 and on my way to the gym. I had already decided that if I was going to get back to my initial run/walk of 35 minutes, I would try it on the TM (treadmill) before running on a hard surface again. I started with 2 minutes of rowing, then alternated lifting (chest and back) and elliptical training for 6 minutes total (2 minute intervals). The logic is to warm up my legs before stretching and starting the run while getting an upper body workout in too. I've been reading up on how important it is to keep the upper body strengthened, especially strengthening the back for good posture. After finishing my lifting/running warm up, I stretched my legs for a good 5 minutes. Then headed upstairs to start my run. That same short burst of fear of injuring myself again shot through me as I hit the top of the stairs, but I was determined to see what I could do.

I did a two minute walk at 3.5 mph then ran three minutes at 4.0 mph. Walk for 2 minutes then 3 minutes at 5.0. Repeated the same intervals and then a 2 minute walk. During the walk interval I decided that I would see if I could run 4 minutes on the next interval, paying special attention to how my right ankle/calf was feeling. I was also paying special attention to my posture and making sure that I was relaxing my feet as they hit the TM and not tightening up my toes, etc. As I came upon minute three, I continued on and before I knew it, I was at 4 minutes. I felt good and calm and decided to keep going. Breathing seemed fine and the right ankle/calf seemed to be doing good. Long story, short, I ran a 10 minute interval at 5.0 mph. Walked 2, then ran 4, then ended with a 2 minute walk. I was ecstatic!!! Not only did my right ankle/calf feel fine, I ran my longest interval yet and probably could have run longer but didn't want to push it, even though I was feeling good. So, lesson for today...warm up and stretch appropriately before starting the training and know how far to push oneself but have the discipline to know when to stop...knowing that there will be another day to..."run on"! Feeling very happy today!!!

Love and peace to you all!

PS - You know it's been a good run when you look down at the sides of the TM and it's covered with drops of hard earned sweat :)