If you’ve been following my journey lately, you know that I’ve been slowly but surely getting back into the swing of running. Today, I want to share with you my latest workout and some changes I’ve made to my running log.

I started my workout with a 5-minute warm-up walk at 3.8 mph. Yeah, I’ve learned the hard way that warming up is crucial to prevent injuries and prepare my body for the run. Those days where I could simply just “go run” are far in the rearview mirror. After the warm-up, I got going for my workout at a steady 6.0 mph. I decided to go a bit slower than usual after a tough outdoor session the previous day. I’ve been running at 6.2 to 6.4 mph a couple of days a week, and it does take a bit more out of me running those extra tenths faster.

I ran for 28 minutes at 6.0 mph and didn’t have any issues. My right lower back, which has been a bit of a nuisance, didn’t bother me, and my left knee was fine. I’ve found that listening to music while on the treadmill helps me stay focused and motivated. I usually prefer to be more aware of my surroundings when running outside, but I might try using earbuds in a race once I get back into the swing of things.

When I hit the 28-minute mark, I decided to push myself a bit. I increased the speed to 6.3 mph for a minute and then to 6.6 mph for the last minute. Nothing felt off, and I actually felt more in sync running at a faster pace. It was a small victory, but it reminded me of why I love running: the challenge and sense of accomplishment when I finish. Especially, when I do something that I didn’t expect – in a good way.

Now, this might have seemed a bit much after running 3.0 miles consecutively outside yesterday for the first time in too long. However, I listened to the body closely and for me the treadmill is sort of haven. A place where I run my best. I’ll probably have more on this in a post at some future date, but I stayed well within myself and know that tomorrow is a walk day.

Basically, I just wanted to see how the knee reacted to a little more work than it’s used to – no issues whatsoever. 👌

I’ve also been experimenting with my old Stryd foot pod, looking at some advanced metrics that I used to follow. However, I’m not letting myself get too caught up in the numbers. I’m just curious to see what my baseline is now that I’m beginning to get back into a regular running routine.

In addition to my workout changes, I’ve also made some adjustments to my running log. I’ve been using it as a health log, tracking things like weight, blood pressure, sleep, steps, and other health-related metrics. While I think it’s important to keep track of these things, I’ve decided to separate the health stuff from my running log. I’ve created a separate sheet for health tracking, allowing me to focus on my running progress in my run log. I’ve done this in the past, and it’s worked out pretty well.

So, that’s where I’m at right now. I’m taking it slow, listening to my body, and enjoying the process of getting back into running. It’s been a journey filled with ups and downs, but I wouldn’t have it any other way. Well, that’s a lie, I would have preferred not to have suffered a freak injury, had knee surgery, and then missed 15 months of my running life – but I did.

Now, here’s to the road ahead!