I’m probably a couple of weeks away from being able to run any kind of long run outside–in part from recovery, but mostly from happily being blind-sided by the responsibilities of having a second child at home.
I’m glad I never thought about the implications of having a new baby in the house; the initial stress on the body is much like the first few miles I ran two years ago… except for the fact that the baby doesn’t always stop crying within 30 minutes, and the fact that running does not involve much responsibility, etc…
2 miles in 18:19 @ 2% incline (9'10" pace)
11.27 miles in 30 minutes @ level 20 on StairMaster/Speed Intervals
Ran 3 miles in 27:41 (9’14”). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
I ran 2 miles in 18:27. (9’14” pace)
To complete the workout, I biked 10.88 miles in 30 minutes at level 20 resistance on the StairMaster bike downstairs. Until at full strength (and maybe even afterwards), I will try supplementing my runs with bike activity.
I’m not so sure about the elliptical anymore. It’s a tougher workout, but it seems to be causing more stress than the bike or even the running. From now on, I’ll bike afterward as a “cool down” and see how that goes.
Equipment: Stairmaster Bike
Distance: 11.20 miles
Time: 30 minutes
At 7 am, I got on the elliptical @ 13 and 15 resistance on the “weight loss” program on the elliptical. 1.88 miles in 20:02 minutes.
Then, at 7:30 am, I got on the treadmill for 2 miles, starting at 3.8 mph… 22:55 (11’28” miles). Back jacked up all morning from the workout.
This afternoon at 4:45 pm, I had to work out some frustration. 11.25 miles in 30 minutes at level 20 resistance on the “aerobic” program on the Stairmaster bike downstairs.
Given today’s diagnosis and advice from the doctor’s office, I biked on the blasted stationary bike.
StairMaster bike @ 20 resistance, 11.33 miles in 30 minutes (aerobic program)… last attempt was 10.88 miles, but I didn’t run before this attempt.
4 sets of 10 @ 100 lbs assist
I was so geared up by the end of the workout that I was ready to break out a 6’30” mile, despite knowing that that would probably finish me off.
Yes, I stole that one from the Woot.com message boards.
1.25 miles (11:33) 9'15"
Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn’t restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.
StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic program
I hate cycling. Such a painful waste of non-productive exercise time.
2 sets of 10 reps @ 100 lbs assist
1 set of 10 reps @ 115 lbs assist
10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs
I sweated it out on the exercise bike because my foot could not take the treadmill today. 40 minutes at about 28 mph? I set it for 500 calories burned.
Exercise bikes are annoying. I’m just hoping that I got a decent workout.