Slow and Steady Wins the Race

A new month and feeling optimistic with my ability to run more often.  The plan is to take it slow so I can stay healthy and be more consistent with running.  After my trail half in December, I had one final appointment with my Physical Therapist.  My hamstring wasn’t 100% but the level of discomfort was a lot less compared to when I first saw him several weeks beforehand.  He assigned additional exercises then advised that if it happens to get worse to call him again.

Well weeks later, my hamstring got angry again.  It wasn’t as bad as it was last time but I knew I needed to take a little break to give it time to heal.  Part of its re-occurrence was due to my assumption that because I felt better I can now abandon the PT exercises assigned to me.

In fact, I’m eyeing a trail half marathon in June.  That gives me enough time to build up my mileage slowly and consistently.  And I’m hoping my hamstring stays calm.

Now that I’m running again, I figured it’s a good time to re-start my weekly training summaries.  A way for me to look back at what I’ve done to get me to where I’m at.

Training Week of 30Jan – 5Feb:

M – Dynamic warmup + 25min easy run + PT exercises
T – 2000m indoor row @9:58 + TRX.

This was the first time I finished in under 10min!  I could feel my arms getting tired but I decided to push to see if I could make it under 10min.  This made me wonder what’s considered a fast time for 2000m row and I found a rankings page on the Concept2 site.  Last year’s rankings in my age group average was a 9:47 with the fastest time at 7:31.  I’m not a rower but I’d like to see how much more I can improve.

W – Dynamic warmup + 33min trail run + PT exercises.

I am signing up for another trail half in June (my only race so far besides Chicago Marathon).  Every week I plan to run on trails at least once on a weekday and do a hike with my family on the weekends.  This trail is only two miles away from home.  After 10 years of living in the area, I only started exploring these trails last year.


R – 20min indoor cycling + kettlebell/TRX + PT exercises
F – PT exercises
S – 60min run with friends + oceanview family hike.

Took the kids to the Old lighthouse  where we walked on a trail we’ve never been before.  Although it was cold and windy, the sun was out and the ocean views were spectacular.  

My goal for the next couple of months is to consistently run at least 3x/week with a slow build-up of mileage.  For now all my runs will be time-based until the start of my half marathon training cycle.  I hope that with this plan my body will be ready for more intense training so I can finish strong at my first half marathon of the year.

Do you row as part of your cross training?  If you took a break from running due to injury, what was your strategy for getting back into running shape?

Linking with Holly and Tricia for their Weekly Wrap.  It’s been awhile since I’ve connected. Excited to be training again.

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