Two days ago, I did a few swings to work on form. My lower back had felt a bit tired from the prior swing session, so I diagnosed that I was finishing my backswing with some lumbar motion. I therefore practice a few swings keep the bottom of the movement in hips and hamstrings, felt different that what I’d been doing. A good thing to figure out. Did a set of 5 each arm and a set of 10 each arm and that was it.
I decided to go with 2 minutes walking and 12-1/2 minutes running today. My reasons: the 1-1/2 minute walk seemed just barely long enough, and a more complete recovery better approximates the start of a race; the mission is to lengthen the running segments, so I went from 9-1/2 minutes a couple of times to 10 minutes once and to 12-1/2 minutes today. I think I’ll repeat this one.
I chose the times because my run+walk sessions have been about 45 minutes in length lately, and I figured 12-1/2 + 2 = 14-1/2, and 14-1/2 x 3 = 43.5, which was about right and I was able to go from 4 running segments down to 3. I was also able to add back in a couple of blocks I’d recently removed from my course length.
I think a good long-term plan is for me to keep the 2-minute rest and the 3 running segments and work on lengthening the running times, e.g., (2 min walk + 20 min run) x 3 would give me more distance and more time on my feet, and maybe then I switch to only 2 running segments and continue to lengthen those out to 30 minutes.
My efforts are about 82% of the time running, which is _way_ up from where I started in mid-March.
Did a StC + KE x 5 a few hours later, will try more strength training later this afternoon.
The weather was nice here today, 58F at sunrise so I ran at 8:15 am when the temp was about 63. Dry, finally, not a cloud in the sky. I had a bite of a protein bar and a couple of vitamins plus my usual coffee at 6:15 am, worked out OK. When running at 6 am, just some coffee and some water before I go.
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