and I ran, I ran so far a-waaaaay.....

Today, I strapped on my ankle brace and ran on the treadmill for the first time since July. 1-song run, 2-song walk intervals, after warming up for the first 5 minutes. I don't feel like I have time to give this the full Couch-to-5k treatment anymore, so I'm starting somewhere in the middle.

Overall, it was solidly not bad. My HR was high on the run intervals, but I didn't feel bad...not gasping for air, etc. On the last minute or so of the last run interval, my legs felt sort of heavy, but that was about it. My ankle felt pretty good throughout, but the outer edge of my left foot would start to get cranky if I didn't concentrate on rolling all the way in on each footfall. I think my under-pronation is more pronounced on the left side, which could explain why I have more trouble with that foot/ankle than the other. The right foot points outward slightly by nature, so any knee problems happen on that side. Knee on one side, foot on the other...I'm a mess. :) But I'm running!

My plan is to keep with the 2:1 walk/run ratio through the rest of this week, then make it 1:1 next week. Then go 1:2, 1:3, etc, until I eliminate walk intervals altogether. If you figure the average song is around 4 minutes, I won't be able to eliminate the walk intervals completely before the duathlon...however, I can get pretty close. Close enough that I can stick out at least one non-stop 2-mile run on race day, and hopefully two. At least, that's my theory. I also need to try a brick or two before October, but I'd like to wait to do that until the new bike is ready.

Speaking of bikes...I was too wrapped up in my bike shop anxiety to mention it last post, but I had 16 PEOPLE at the beginner ride Saturday. The ultra-beginners had 10, also. I think it was a combination of great weather and...I don't know what. A perfect storm of circumstance, I guess? Twenty-four people showed up to ride with us this week! That's so awesome! While I was doing the safety announcements, I was practically giddy with excitement. We've come a long way since last June, when I was riding most weeks by myself. If it gets much bigger, though, I'm going to have to start recruiting a regular to either lead or sweep...it's hard to make sure I don't drop anyone otherwise, especially in the first part of the route. Still, more the merrier--bring me your old, your slow, your cycling newbies yearning to ride free...:)

Song o' the day: We Run This (link removed)