#rebuildfitness

[cmjhawk86]

#latergramvideo from earlier today. It was the first really hot run of the year, with temps right around 90°. Luckily I was only doing an easy 20+ minute jog, so it was over quickly. Then it was back inside to the AC for some #mcmillanrunteam #prehab core work. This is a #stepbackweek and all the runs are lighter. Next week I’ll be back to building up volume as I enter the final 3 weeks of this #rebuildfitness plan. Then it’s on to a base plan or hill plan. Haven’t decided yet. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #withoutlimitz (at Mantua, Virginia) https://www.instagram.com/p/CePyK-wOvWe/?igshid=NGJjMDIxMWI=

[cmjhawk86]

The slow buildup back continues. Today, for my “long run,” 20 minutes, covering just over 2 miles. These aren’t the paces I’m used to but they are essential to putting the calf issue behind me. I had been rolling on my recovery from last year’s quad surgery until this got me about 7 weeks ago. Now as I start back up, I see my once mighty #vo2max has slipped to 48. But the setback has taught me a lesson about how recovery, especially from a major surgery, is a marathon of its own, and going out too fast will come back to haunt you later. So from now on, one small step at a time and I’ll bank the 1% improvements as they come. Week 1 of a new #mcmillanrunteam #rebuildfitness plan is in the books. 7 to go and there will be no rushing through it. #mastersrunner #masterstriathlete #masterstrackathlete #mastersxcrunner #mastersroadrunner #runva #tracktraining #xctraining #neverstopstriving #justkeepgoing #teamzensah #withoutlimitz #sauconyride13 (at Mantua, Virginia) https://www.instagram.com/p/CdTmCCLOw6f/?igshid=NGJjMDIxMWI=

[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]

Good day for a #birthdayrun at #burkelakepark. I continued to build up my running time, doing 8 x 4/1 #runwalk sets. It was also the first time wearing the new knee sleeves and they definitely seemed to help. Weather was chilly but for a change, no wind. That meant a lot of people were out on the trail, and I had to have the buff covering my face more often not. I’m happy to have knocked out 4 miles, the most I've done in a while. Next week, I will start a #mcmillanrunteam #rebuildfitness plan while I continue to work on knee strength. And there's no timetable for racing. After 57 years, hopefully I've learned a little something about patience. One day, one run, at a time for now. #runblr #mastersrunner #injuryrehab #trailrunning (at Burke Lake Park) https://www.instagram.com/p/CJUXEannDQF/?igshid=s8fabo8ckobv