R4R Level 6, Part 1
Since the skeleton continues to be pain-free, I progressed beyond the halfway point of this phase of return-to-sport. It’s been a long journey. Some days I get lost on my progress that I just need to see where I have come from to understand where I’m at and where I’m headed. Perspectives matter. That’s what consumed my mind today.

Today’s workout consisted of 30min of mobility drills, which were the best joint lubrication after weekend travels. I think one of my favorite mobility drills lately has been either couch stretch or TRX sprinter start, both of which target the hip flexors. I know that if those drills are solid that the hip continues to improve week-after-week, month-after-month.

I hit the park to do my run /walk progression workout, which was 5min WU, 6min run/1 min walk x 6, 5min CD. Today was about 57 F with a slight breeze out of the south, 70% humidity, which was a little warm for me. I like it in the 30s-40s, but it was not a bad day in October. The first 3 intervals went good. I enjoyed looking at the color changing on the trees. The views today reminded me so much of one of my virtual marathons.

Once I made my turn around at the halfway mark, I think I hit the headwind a little bit as well as some elevations. It was humbling to think about what I used to be able to do versus what I am capable of currently. However, I needed to refocus and keep in mind that I am only a mere 3 weeks into loading my skeleton with high impact. Level 1 seems so long ago and I can’t rush future progress.

Overall, today’s run was still pain-free, which is the only goal worth any thought. It was good to be back at the park, even if it’s not the fitness I used to have which can be frustrating at times. I’m so sick of waiting, being patient, embracing the moment, staying positive, etc. I’m just ready to bust through some doors to success and take names along the way.

The rest of this week consists of another mobility day, 2 strength sessions, 2 more run progressions, 2 road cycles, and 2 recovery days. It’s all about keeping tabs on my energy levels. Finally, I may have cracked the secret code to my success puzzle that I have been missing for 2.5 years. Things are going good right now, sensible and safe, not flashy or energizing. That’s all I can ask for.

R4R Level 6, Part 2
Today was a 4:30am alarm to start the day for work, but I knew I had the opportunity to run after work. I packed everything the night before that I would need to hit the park on my way home. And sometimes, the park time is what I need to unwind.

As part of planning ahead for the workout, fueling continues to be a focus. My work day doesn’t always allow for the most optimal fuel strategies but I try to make it happen. I ate breakfast on the way to work at 5am, a pre-lunch at 10am, a decent lunch at 1pm, and carb-loaded snacks on the way to the park at 3pm. I also still took 2 Huma for today’s run/walk of 52 min. As someone who historically always operated in underfueled mode, I take my carbs seriously and importantly for any workout. I also crammed in two beet root chews to help with nitric oxide production for iron production, something I have struggled with as well.

After a quick warmup, I was on my way in the warm 75 degrees on this beautiful fall day for a repeat of Return-4-Redemption, Level 6. My goal today was to scale back my effort just a bit and focus on staying out of HR Zone 4 as much as I could, realizing that hills and elevations will skew things.

The run was pain-free and I let my mind wander to anything and everything, nothing specific. I passed a fellow runner somewhere in the middle and we both exchanged motivation with a wave. When I was wrapping up the last interval, I thought to myself, “Next year is going to be so good. Next year is only 2 months away. Hang tight and keep the skeleton together. It will ALL make sense soon.”

After I wrapped up, I glanced at my metrics before scurrying home: I did a MUCH better job of staying in control of my effort of the run, with 71% of this one being in HR Zone 2-3. In order to run fast, you have to run slow – even if the turtles are passing you and laughing as they go by. Mighty mitochondria powerhouses are built during the slow runs. And it’s time to give mine a boost.

Another park run done and another step closer to being done with these monotonous run/walk progressions for consistent continual miles sooner than later that I’m eagerly anticipating. Next up is Level 7 this weekend and I’m more than ready for it.