Let me begin this post with some awesome news… I am officially a stress fracture rehab runner GRADUATE! On Saturday I ran for over 60 consecutive minutes and completed my 7 week rehab plan. I am still monitoring my training closely and not getting ahead of myself. Do I still ever feel pain? Rarely. I feel a little twinge in the stress fracture area when I turn a certain way and put pressure on it but I know it’s healing and I am SO thankful to be where I am today. I still have a long way fitness-wise to go but I will get there in time. Patience. That pretty much sums up everything for someone recovering from a stress fracture.
So this morning I was going to meet one of my friend’s to run 5 miles. She texted that she wouldn’t be able to make it but as you know, the show must go on. I decided this was the perfect time to try my first tempo run. My current tempo goal pace is 7 minutes. Eventually it will be in the 6:40’s but I am still getting back in shape. How do I determine my tempo pace? I use the McMillan pace calculator.
I decided for my initial pace run I would try to run 2 miles at this pace after a good warm-up and then I would have a mile cool down.
Mile 1- 8:50 (Warm-up)
Mile 2- 7:47 (Still warming up for the tempo but I wanted mile 2 to be sub 8.)
Mile 3- 6:58 (First mile of the tempo run. Felt good but it was harder than I thought it would be.)
Mile 4: 7:04 (Second and last mile of tempo run. I really wanted it to be sub 7 but I just couldn’t keep up the pace. My body couldn’t keep up.)
Mile 5: 7:48 (Cool-down)
Overall average: 7:41 pace. I feel very good about this workout. I would have loved to have met my goal of sub 7 for the whole tempo part but I was close. I will hit it next time. I have a long way to go but I know with consistent workouts I will get there.
When I got home- everyone was still asleep and in bed!! This never happens so I took full advantage by stretching and rolling. I need to do this more! The kids started to get up while I was icing my legs.
Tonight I plan on some swimming before Family Track Night. Good stuff!