R4R Level 8, Part 1

Tonight’s run was after a long work day. I had limited time before darkness so I skipped my locomotion warmup again. I needed to get the dog walked, my run done, eat dinner, take a shower, and get to bed. I don’t always have the most ideal schedule of life to fit in training, but it’s all about discipline in making it work, carefully.

I got home and quickly changed into my run gear. I grabbed the pup’s leash and he wanted to go with me. I always hesitate taking him because he’s getting older and I don’t want him injured. He also loves to stop and do biz at every tree, mailbox, or rock. However, he surprised me tonight by being ready to go for 2 of my 6 intervals. He did a great job and he was the perfect addition to my run to help me find enjoyment. He made my laugh and helped me to just live in the moment without thinking about my run or expectations.

Tonight’s run was a step-up for the amount of time running from 42min to 48min, which was achieved by 5min WU, 8min run/1min walk x 6, 5min CD. I didn’t struggle nearly as bad as I have with other level increases and I even found my stride tonight, for the first time in a long time. I smoothly sailed under the star-filled sky, breathing in the fresh crisp air of 34 F, while my headlamp beamed into the distance. I’ll take more of this kind of stress-free, pup-pal approved running any day! Sign me up!

R4R Level 8, Part 2

Today’s run was a repeat of Level 8, but I took it to the park today, since it was a nice November day, with temps in the high 50s but gusty wind out of the southeast at 20mph. I opted for shorts, a long sleeve shirt, with my ears covered to protect from the wind. It was the right choice all around – never too hot and never too cold, just right.

Today’s run was a win-win on a few notes. I readily carbed-up for this one, hitting 97g carbs for my 64min workout. I’ve really worked on my fueling strategies over the last year and today I just cranked it up another level. The precise magic was one Skratch bar (34g) and 3 huma gels (21g each, one every 20min). It worked great! The other win for today was that the rolling hills didn’t feel quite so daunting this time and I maintained my heart rate adequately through most of them, other than a little out-of-range at the tail-end of the workout. This run felt good and was also relaxing simultaneously.

Level 8 sure was pretty great and it’s exactly what I needed at the right time. I needed to turn the corner and feel the progress of stacking up run/walk progressions. It feels like everything is fitting together smoothly, both physically and mentally, for this challenging Return-to-Sport. I doubted myself a lot earlier on and often was lost in my own expectations as well as fears and thoughts, but now some of that has dissipated for me to just find my stride – and that’s what I’ve accomplished during this great Level 8.