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First runs back

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First runs back

Post by EugeneRunner on Tue Aug 12, 2014 6:12 pm

I'm just starting back from running - not after my heart attack and stent, but after a pair of foot surgeries. This is the fun stage, where not only do I get to run again, but hopefully I will go through some rapid improvement. Improving is always fun and makes training exciting!

Friday 8/8 - 2 mile run in 24:28 (12:14 pace)
Sat 8/9 - 11 mile bike
Sun 8/10 - 3 mile run in 36:45 (12:15 pace)
Mon 8/11 - 17 mile bike
Tues 8/12 - 3 mile run in 32:57 (10:59 pace)

Dropping over a minute per mile today was surprising and really encouraging.
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Re: First runs back

Post by twal on Tue Aug 12, 2014 9:24 pm

It won't be long before you're posting the fastest times in the group.

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Re: First runs back

Post by BA on Tue Aug 12, 2014 11:11 pm

Congrats on the comeback! Now that you're back, I'd like to challenge you to a 5k race. It will have to take place before the end of the upcoming weekend, because it looks like you will surpass any effort I could put up by then! You'll be world class in no time!
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Re: First runs back

Post by Dave Tuttle on Wed Aug 13, 2014 5:59 am

Didn't know you were having the surgery but it was obviously successful... Nice comeback!!

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Re: First runs back

Post by EugeneRunner on Sat Aug 23, 2014 1:13 pm

Things are progressing very well. My surgically rebuilt foot is feeling fantastic, my other foot is doing good enough, and no heart symptoms.

First week was 5 miles, with my fastest run at 12:14 per mile. Second week was 9 miles with my fasterst being 10:24 per mile. This week was 11 miles total, with all 3 runs dipping under 10:00 per mile. I'm feeling like a real runner already!

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Re: First runs back

Post by echoguy on Sat Aug 23, 2014 5:38 pm

I know you have waited a long time for this... enjoy the sweet endorphins of running hard!!!!

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Re: First runs back

Post by Rachel August on Tue Aug 26, 2014 8:22 am

GREAT news!!! You're coming back strong - very fun to see those times go down quickly, you'll be where you were again in no time!

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Re: First runs back

Post by EugeneRunner on Tue Aug 26, 2014 12:57 pm

In order to track how well I'm progressing, I using something I came up with 11 years ago called "5K Equivalent" or 5KE for short. Basically I'm converting each run to an equivalent time for 5K. That allows me to compare runs when both the distance and pace vary. Looking at the quality of each workout in terms of a 5K time gives me something that is easy to understand.

With 3 weeks in the books so far, it is fun to see things progressing rapidly. Although my starting fitness was worse than when I first started running 33 years ago, I should improve faster given all those years of experience.

Week 1 - 5 miles total, best 5K equivalent 38:11
Week 2 - 9 miles total, best 5K equivalent 32:25
Week 3 - 11 miles total, best 5K equivalent 29:25

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Re: First runs back

Post by Marc Thayer on Wed Sep 03, 2014 8:38 pm

The competition is sure to be justifiably concerned...run on brother run on.

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Re: First runs back

Post by EugeneRunner on Sun Sep 07, 2014 9:48 pm

5 weeks in and things are really clicking. I'm still using my "5K Equivalent" calculation to track my progress. My mileage is still quite low, but I'm already running pretty fast, and I'm still doing some solid cycling a few days a week also as cross training.

Week 1 - 5 miles total, best 5K equivalent 38:11
Week 2 - 9 miles total, best 5K equivalent 32:25
Week 3 - 11 miles total, best 5K equivalent 29:25
Week 4 - 16 miles total, best 5K equivalent 23:17
Week 5 - 17 miles total, best 5K equivalent 20:22

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Re: First runs back

Post by Dave Tuttle on Mon Sep 08, 2014 5:59 pm

Nice work !!

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Re: First runs back

Post by EugeneRunner on Sun Sep 21, 2014 6:54 pm

Things have been progressing well. My left achilles has been giving me trouble, but the right one with 2 surgeries has been holding up well. I'm very intentionally stressing a solid pace over volume, as I don't want to pick up any bad habits from doing too much slow running. I have a distinctly different stride with different paces, so I'm trying to always run faster than the pace where I change from a shuffle to a normal running stride.

I also hit the track for the first time with 5 x 800m. Plus my best run in theory means I'm ready to race a sub 20:00 5K. But for some incentive I've decided not to race until I drop 6 pounds, which would get me to my maximum race weight.

Week 1 - 5 miles total, best 5K equivalent 38:11
Week 2 - 9 miles total, best 5K equivalent 32:25
Week 3 - 11 miles total, best 5K equivalent 29:25
Week 4 - 16 miles total, best 5K equivalent 23:17
Week 5 - 17 miles total, best 5K equivalent 20:22
Week 6 - 24 miles total, best 5K equivalent 20:08
Week 7 - 28 miles total, best 5K equivalent 19:28

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Re: First runs back

Post by echoguy on Sun Sep 21, 2014 9:28 pm

Keep up the great training...Glad the surgery is holding up!!!

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Re: First runs back

Post by Bean Counter on Mon Sep 22, 2014 12:31 pm

I "echo" echoguy's comments. Very Happy Nice work!
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Re: First runs back

Post by haggis basher on Tue Sep 23, 2014 2:56 am

Hi EugeneRunner
Well done! You make me very envious. Keep up the good work. You certainly improved massively from week 3-4.
See Ya
Brian

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Re: First runs back

Post by Rachel August on Wed Sep 24, 2014 9:09 am

WOW - Super!!!!

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Re: First runs back

Post by EugeneRunner on Sun Oct 05, 2014 6:58 pm

Another couple weeks in the books. I'm training extremely hard, and still improving at a good rate. This week I had 2 goals - run 35 miles, and do all my runs under 7:30 pace. I made the first, but missed the second as I shuffled through today's run to close out the week. Decided it was better to take a recovery day than worry about pace today.

It is surprising it has been 9 weeks already. It seems like I started back to running a lot more recently than that. I have a rough plan to return to racing with a 5K on Thanksgiving, but I would like to drop some weight first. I'm 20 lbs heavier than I was in my prime, which makes a very noticeable difference.

Week 1 - 5 miles total, best 5K equivalent 38:11
Week 2 - 9 miles total, best 5K equivalent 32:25
Week 3 - 11 miles total, best 5K equivalent 29:25
Week 4 - 16 miles total, best 5K equivalent 23:17
Week 5 - 17 miles total, best 5K equivalent 20:22
Week 6 - 24 miles total, best 5K equivalent 20:08
Week 7 - 28 miles total, best 5K equivalent 19:28
Week 8 - 33 miles total, best 5K equivalent 18:43
Week 9 - 37 miles total, best 5K equivalent 18:14

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Re: First runs back

Post by Dave Tuttle on Tue Oct 07, 2014 7:16 am

Great progress!! A 37 mile week at that pace is amazing.

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Re: First runs back

Post by kyoung on Thu Oct 09, 2014 8:01 pm

Great to see you are getting back to form!

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Re: First runs back

Post by EugeneRunner on Mon Oct 20, 2014 12:35 pm

It is probably time to retire this thread. I'm now 11 weeks into my comeback, so I'm not exactly doing my first runs anymore! I've continued to ramp up the mileage, with 42 and 46 miles the last two weeks. It will take a few more months of gradually increasing volume until I'll really back to where I want to be. But I'm feeling fit enough I'm thinking about racing soon. We don't have a lot of great race options this time of year, so I may wait until Thanksgiving and run a Turkey Trot 5K.

This week was relatively typical of what I have been doing, and plan to continue for the near future. I try to do 3 hard runs a week, at various paces as I haven't picked a goal race yet.

Mon - 4 mile tempo at 5:55 (7 total)
Tues - 6 easy including 10X short hill sprints
Wed - 7 mile fartlek
Thurs - 6.5 easy at 6:59
Fri - 5.5 easy
Sat - 10 mile long run/tempo at 6:17
Sun - 4 recovery at 7:48

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