Slow and steady has potential

I'm trying to be conservative in my running as I come back from my latest issue. I'm increasing only .25 miles per run per week. Slow but steady is the plan.

Yesterday's run was supposed to be no more than 3.5 miles with 2.25 of that on a soft track. I was on my feet for four or five hours before my run so I thought maybe I should actually run less -- maybe have a recovery week although my mileage is hardly high enough to recover from much. Still...

So yesterday, the weather was gorgeous. About 55 degrees and sunny. The run on the track was fine -- just kept trying to go slower. I have a hard time slowing down. Seems all my runs are about the same speed (which isn't fast) and I wanted this one to be slower. The first mile felt good and the second equally easy. After 2.25 miles, I hit the road. As soon as I hit the road, I felt like my footstrike was a little harder than I wanted. I couldn't find my light footstrike which I find very important for my back. I felt like I was rotating my pelvis enough but maybe I was more tired than I thought. I also noticed the impact on a downhill that was a little steeper than I'd wanted. I've been avoiding any downhill running at the doctor's suggestion until my comeback is further along.

I just couldn't seem to hold my form the way I wanted, so by the time I hit 1.2 miles of road running, my back was sending gentle messages. I never let my back talk to me much less scream at me. If I get to that point -- it's way too late. So I made a few adjustments but nothing felt quite right. So I bagged it just a tenth short of my goal. Now that doesn't sound like any big deal except that I can be pretty anal about my runs. That's what I'm working on -- listening to my body rather than listening to my head. I know no one cares how much I run or don't. I just have to learn not to care about results and focus on the process. It's coming, but slowly.

I was kind of concerned I did too much given the hours I spent on my feet beforehand and the sensation in my low back. I felt just a little something in my back the rest of the day but woke up this morning feeling great. I debated a run today because last night I was cooked. I was so tired. I'd hydrated plenty before and after the run because I didn't drink much while I was teaching, but still I felt exhausted. While I slept about 9 or 10 hours (with some restlessness), I still felt tired when I woke up.

I had breakfast with Dad and my husband, and 2 hours later -- when the temps had risen to nearly 60 -- I decided to head out and see how things felt. The plan was .75 walk, .25 road running, .75 on the track and 1.25 on the road.

I'm just now starting to run on the road at the beginning of my runs in addition to the ends with track time in between. Today's run in 60 and sunny was GREAT. My back felt wonderful. I ran easy and everything -- breath, form -- felt good. I avoided downhill running today and picked out one of my old routes for the road run. It felt so good to be on the road again.

So all in all, I'm happy. Actually, I'm thrilled. Thrilled that I could run farther than I would have recommended had it been one of my students. Thrilled that while my back whispered at me during the downhill, I didn't do any harm. Thrilled that I was able to run today and feel great.

Slow but steady is sounding better and better.