Sunday, April 29, 2018

My New Running Plan | Weekly Wrap

Yesterday started on a very high note ---> 3.68 miles!


It was my first outdoor run in about 7 weeks. I knew I would want to get in a couple of runs while we are in Delaware because the Wellness Trail nearby is pretty flat which makes my knee happy. I just needed the weather to cooperate.

Yesterday started out super foggy and chilly. Since I don't know the area that well, I didn't think it would be a good idea to be wandering around in this. I delayed my run and crossed my fingers that the sun would come out.


I'm so glad I did because it turned out to be a beautiful day for a run. I walked about 5 minutes from the hotel for a warm-up and then followed my 4:1 minute intervals for 8 sets.

This was one of those runs where everything felt right. The weather, the shoes, the music (Grrl Power 2 from Rock My Run) and the route. Maybe that's why it turned out to be my longest run in months.

My Wave Horizon are a year old now, but only have about 100+ miles on them. I wrote about why I like them (here) and I still do. They are a good fit for me and my knee problems.


During my post-run walk and stretching, I got to thinking about my running plan ---> or lack of running plan. I don't have any events lined up until October when I'll be visiting my family in Cincinnati.  I'll be running the Queen Bee 4 Miler along with my mom and BFF who will be walking, maybe running.

So my new running plan is to run at least twice a week (depending on how my knee is feeling). One run will be during the week around 2 miles and a "long" run on weekend. I'll start my long runs at 3 miles and build up to about 4.5 miles.

It's not the same kind of running plan as I used to have when I trained for half marathons (pre-meniscectomy). I would love to run more, but the lack of cartilage limits me now. So, I'm making the most of what I can do and I'm happy to have a plan.

Long sleeves and shorts - one of my favorite combos!

In case you missed my posts from the week:

Running and Vacation: You Can Do Both

Detours when Exercising on the Road and Friday Faves

Last weeks workouts:

Monday - 40 minute swim. It felt good to be back in the pool, even though it was the typical tiny hotel pool. Thank goodness I had the place to myself. A couple of checks of the time showed me that I could do 4 laps in under two minutes. So for my workout, I did what I'm calling 2 minute sprints with 20 seconds rest. I have no idea how many laps or the distance I swam (my watch doesn't do that), but it felt like a good workout.

Tuesday - treadmill run. After a not-so-good night of sleep, I did a short treadmill run. Using my interval timer again, I ran 4:1 minute intervals for a total of 2.17 miles. My right calf felt tight out of the blue and a little sore, so I spent some extra time stretching afterwards.

Wednesday - rest day yoga. We drove about 5 hours in mostly rainy conditions to Delaware for mrC's work. After picking up some groceries for the week and checking into our room, we refreshed our bodies with Yoga Rinse.

Thursday - 30 minute swim, walk 3.21 miles. Second swim of the week in my second hotel pool.

Friday - 30 minute elliptical + planks. Kept my workout simple: 10 minute WU, 10 minutes sprint session (20 seconds sprint:40 seconds recover), 10 minute CD. 35 minute afternoon yoga flow.

Saturday - RUN! My second run of the week for 3.68 miles.

Sunday - rest day. 1 mile walk on the treadmill while using the hotel laundry facilities and a yoga video.

Total distance:

Run - 5.85 miles
Swim - 900-1000 meters (guessing)

How old are your running shoes?
Are you following a running plan right now?


I’m linking up with Holly and Wendy for the Weekly Wrap!




18 comments:

  1. I'm glad to see that you are tolerating running much more! Life is always better in running shoes...

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  2. Gotta love those runs where everything just comes together! Looks like a great week

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    1. I wish it would happen more often!

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  3. Great week of workouts! I think that my dad is heading down the road of needing knee surgery (again). Good shoes are always a must! That can make for cranky joints when you don't replace them.
    I'm looking to get back in to a regular routine....I've only been running about 1 day a week right now. We'll see how it goes!

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    1. Oh, I hope he doesn't need it. And I hope your new running routine goes well.

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  4. It's not easy to scale back & you do it with grace. I'm glad that you are running again! I'm sure that feels good! I love the unicorn runs where everything just seems to come together.

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    1. Unicorn runs - love that! They definitely make missing "the old days" of running a little easier.

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  5. I have a pair of Mizuno Wave Inpsires that just turned a year old recently. I also have a pair of Brooks Adrenalines I got just before Christmas that have been great. I had to get the daughter some "real" running shoes this weekend (for her first 20K!), so I kind of (sort of) got another pair of the Brooks Adrenalines for myself...well, the ones I have are still great, but I know I will need some newer shoes this summer when I start my 26.2 training, right? ;-) I"m glad your knee is holding up to your running !

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    1. I say, you can never have too many running shoes! I just don't have the storage for them in Hong Kong :(

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  6. I think you've devised a very smart training plan! As active as you are, running twice weekly will get your where you want to be without the extra stress to your knees. I hope you are enjoying your time in the US. It sounds like you found a pretty trail to run on this week. Thanks for linking!

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    1. Thanks for the support! Since I'm kind of winging everything, it feels good to hear some agreement ;)

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  7. I'm glad you enjoyed your run. The Queen Bee 4 miler sounds fun. I've realized that I don't need to run longer distances to have a great experience at a race, plus it's easier to train for! I love the color combo of the shoes! I'm a Mizuno fan anyway.

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    1. I'm just happy to be able to run at all, but admittedly I do miss running longer distances.

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  8. This sounds like great plan! Its all about doing what you can without pushing your body too far.

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    1. Ah, yes. The fine line. I keep my fingers that crossed and try not to overstep too often ;)

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  9. It's great to see you running more. I know it must be hard to not train like you use to but you do such a great job staying active!

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    1. It is very hard!!! Getting into new things helps take the edge off, but I miss the race day meet ups.

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