June 17-23

Am:
3.25 miles in 29:30 with about 270 feet of elevation gain. Fastest pace was a 7:54 downhill mile. CR 210.

There was a lake next to CR 210 that isn’t usually there. The South Arkansas has completely overrun its banks. Lots of snow run off.

Pm: 1.55 mile treadmill walk, 15% incline, 30 minutes

4.8 miles and 60 minutes total AE

June 18
Am: 39 minute pool jog, mostly deep end

Actually pretty sore today. I’m guessing because I hadn’t run downhill or run a sub-8-minute mile in four months before yesterday.

Pm: 30 minute treadmill incline walk, 15% incline, pace 3.1, 3.2 the last ten minutes. HR <140, mostly in the 120s.  1.6 miles

70 minutes AE

June 19
25 minute jog on CR 163, 2.77 miles, HR <150

June 20
30 minute jog on CR 203, at 9000 ft., on rolling hills. 3.36 miles/8:56 pace, fastest mile in 7:53, HR <150.

Every run is exhilarating and frustrating at the same time. Great to be out there, but it’s frustrating how sore and stiff the ankle still is and knowing how far I am from being fully recovered. I know I’m less than six weeks removed from surgery, but once you’re out there and moving you want to be able to move to your full capacity, and it’s going to be a while before I can do that.

Pm: Iyengar yoga

June 21
45 minutes pool running; 35 deep end, 10 shallow end

June 22
25 minutes, super duper easy, with a non-runner friend; 2.2 miles

June 23
3.87 miles, 34:16, CR 220, 8:51 Average HR 137

Best and longest run since the recovery started.

According to the surgeon, I can expect the bones to be fully healed six weeks after the last surgery. That’s this coming Tuesday.

With that, I'm hoping to start dabbling in super easy strides and super-duper-light tempo paces (probably 7-7:30 miles) in the coming weeks. We'll see how it all feels.

290 minutes total aerobic exercise.