#comebacktrail

[cmjhawk86]

I'll never complain about a mid-December day when I can go #trailrunning in short sleeves. I did another one of my little #injuryrecovery runs, 20 minutes on the single tracks at #lakeaccotinkpark. This was a bit more challenging than the relatively easy trail on my neighborhood but everything held up well. So far the plan to get back to regular running is working. #runblr #northernvarunning #injuredrunner #comebacktrail #fitblr #mastersrunner #decemberrunning (at Lake Accotink) https://www.instagram.com/p/CItyMwdHCUE/?igshid=h0nlkwk5ciqn

[cmjhawk86]

I can't remember the last time I was this happy to run a measly 2.5 miles at a super slow pace. This was a test to see if my knee was up to taking a step forward next week. And it passed! There is still a long way to go but I'm on the long road back. I'll start a new @mcmillanrunning #mcmillanrunteam #rebuildfitness plan on Monday. . This run also closes out my #runningmileage for the year. Long gone are the days when I sacked up 2000 or more miles. Add in a fall injury and my number took a big hit in 2020, ending at 1,183 run miles. Ouch. It's not like I made up for it by #cycling more either. That said I did have a good year of #swimming, logging over 21k for the year. So I guess I swam a #halfmarathon this year. Sounds right for 2020. . #runblr #mastersrunner #injuryrecovery #easyrun #comebacktrail (at Mantua, Virginia) https://www.instagram.com/p/CJcfadHnMIG/?igshid=1roq3panomky8

[cmjhawk86]

Another positive step on the #longroadbacktofitness. I did 25 minutes of 4/1 #runwalk on the treadmill tonight and it went well. If anything, the knee was stiffer early on then later in the run. With a short walking warmup and cooldown I got over 3 miles for the night. I wouldn't normally think that's a big deal but right now it's a definite milestone. #corestrengthtraining afterwards. Gotta keep getting stronger so I don't end up in this hole again. And it was cool to get some instant feedback through @final.surge from @mcmillanrunning's own Greg McMillan. One last note - I ran in my new @saucony Ride 13s tonight and they didn't disappoint. I see many miles ahead in these, just as I did from successive pairs of the #sauconyride10. Just enough cushion but not too much and really responsive for a trainer. #runblr #injuredrunner #comebacktrail #treadmillrunning #mastersrunner (at Mantua, Virginia) https://www.instagram.com/p/CI15461nLXR/?igshid=tqpuiyy8vzb1

[cmjhawk86]

Another step on the #comebacktrail. So close to the old me that I can see his back. 2 x 10 minute #temporun and rather than focus on a specific pace I focused on consistent effort. In top form I would probably have hit about 6:40 pace on both segments. I wasn't quite there and clearly tired a bit on the second one. So I still have some work to do. But I'm getting there and starting to feel the momentum carrying me. That's a good feeling. 💪🏻🏃#runblr #fitblr #summerrunning #armytenmiler2017 (at Wilbert Tucker Woodson High School)

[cmjhawk86]

Another "milestone"

This injury comeback stuff had to start getting good at some point. Maybe tonight. At the track for mile repeats, I did 3 of them, all of them under 7 minutes. That's pretty close to where I was 10 months ago when the knee problem started setting in. And this was one day after I put down a 54-mile bike ride. So, I'm beginning to feel like I am back and that is good. Now to keep the momentum going.

[cmjhawk86]

When the heat index is pushing 100° it's nice to know you can take the workout indoors and still get your work in. I actually had planned to race a 5k tonight and had sent the @lifetime.run training group the workout, but I decided at the last minute to skip the race, revert to the club and coach the group through a 4 x 3:00 tempo session. Of course I got my own reps in, too. Ran hard and felt good, another step on the long #comebacktrail. #runblr #fitblr #summerrunning #temporun #armytenmiler #rcjuly2017 #coachlife #ltemployee #ltrcoaching (at Life Time Athletic - Fairfax)

[cmjhawk86]

6 mile steady state fail.

I love running. It’s one of the things that defines me. But at times it can be so humbling. Tonight was one of those times. A month or so ago, when I started my return to training after a four month layoff, I felt an initial euphoria. I was back, and I was sure that soon I would be running at racing at my old level, with people once again marveling that a guy in his 50s could be so fit, so fast for his age. Or so I thought. 

Then the miles started to ramp up, and spring gave way to summer. And now my lack of a base and lack of leg turnover are showing. Whatever effort level I am running at, across the board the paces are 30 seconds to a minute slower. Tonight, on a steady state run, I should have been hitting 7:30s or 7:40s; when I’m in top shape I’m hitting low 7s for the same run. Tonight...8:18. And I labored. It was hot and humid and the course was hilly, but I’m not making excuses. This is not me. Well, OK clearly it is, but it shouldn’t be.

I have to remind myself not to get discouraged, that this is all part of the journey back. And at some point, the pieces will start falling into place again. But in the meantime, it’s frustrating. The only thing I can do is get back to work tomorrow, putting those deposits back in the fitness bank. 

[cmjhawk86]

It’s been a long and very active #runblr day - 5 miles early this morning with @lifetime.run, then off to @tcwilliamshighschool to run in the #potomacvalleytrackclub open meet. Got there and warmed up for a mile then ran the 3000 meter. I decided to run it at a #temporun effort but even that felt a bit labored as I came across in 12:38. Then I took a short cooldown jog rest and put on my spikes for the 800. Boy was that wakeup call. I was left in the dust after 100 and I felt like I was on a treadmill going too fast. Stumbled home in 2:53. Well, if I wanted an indication of how much work I need to do to get back to top form, I certainly received it. After a winter of basically no running, this is where I am right now. But I will get my groove back. Meanwhile, winding down with some#craftbeer from a favorite place. @caboosebrewing Wolf Trap Summer Ale for me and HalfWit for @lynnucla. #fitblr #comebacktrail #injuryrehab #springrunning #3000meter #800meter (at Caboose Brewing Company)