fartleker wrote:
Today's track workout was 10x800. I averaged between 2.28/2.29 for them all on about 1.40 of rest. A month ago I averaged 2.34 so it was a huge bump.
Last week was 3x2 miles averaging 10.35. With my first race of 2016 (the Phoenix Rock n Roll half) just a few weeks out, I'm right where I was want to be.
I look forward to the day I can run fast again, but right now, I'm in a rehab mode, but I am positively excited by the progress of my shuffles on the treadmill. I have now gotten to the point that shuffling on the treadmill at 5 mph is quite comfortable without any leg spasms or spine discomfort. The funny thing is that aside from aerobic load, incline makes no difference in motor control (steeper incline is better motor control), so most of the runs at 5-7 mph range, at zero to 15%. Most of it is at 4%.
Last night I was cursing the guys who made the rules for the challenge. I got a 20 min run in before work (first day at a new company, so I ran out of time in the morning), so around 10 pm it was bugging me that I only did 20 min, so I went down to the treadmill, put on my vibrams (better coordination with those) and shuffled out another 15 min. The first part was so slow (barely past powerwalk speed and I am unsure if both legs were even off the ground on each stride), that I only gave myself credit for 10 more minutes. But this is progress. I am hoping that mid way through the challenge i can venture to going outside, but I don't want to mess with a good things right now and just work with what's working. I've found myself getting out of hand and competitive with the number on the "screen" and jacking up the speed to 8 mph a few times for 10 seconds or so and then realizing that my cardio will do all kinds of things that my running chassis is not yet ready for and then dialed back to 5- 6mph range. I might target 25/25 for the last 25 days hopefully at more of a regular pace for me. Currently at 15/22, but a month ago, did not think that I'd even get 15 in over 100 days, but after a year of hobbling progress has been decent..