Blogpost: Saturday Long Run Musing

We are almost half way through the wellness practice 5k challenge and we are seeing some great results.  People are starting to walk and people’s times are improving at the same effort. 

We are planning a celebration 5k on April 30, 2024 for all of the practice members that will share the practice motto of bringing like minded people together in the name of better health.

I am training for my next trail race, The Cruel Jewel, May 18th 2024.  So I am trying to increase my weekend mileage.  Most people recommend a 10% rule increasing mileage.  Add 10% more each week.  If you walk 21 miles in a week you can increase to 23.1 the next week. So a 10 mile run on Saturday and Sunday is planned.

We started with the both dogs a little later this am so there were more people out walking their dogs. This necessitated a few extra turns to give Three-o more space.  He has the most difficulty with dogs on a leash especially when they bark.  We stop and try to get him to focus on sniffing for treats and remaining calm.  He is definitely improving but still needs his space.  We had two close encounters this morning.  The first was a West Highland terrier that was on a leash.  His owner was kind enough to go down a side street while we watch from a distance.  The second encounter was walking by an old well behaved yellow lab while 3 Pit bulls barked in a fenced yard near us.  Crazy enough, the lab bothered him more.  We finished 4.6 miles with the dogs and headed back out.  

I have my watch set for 4 minute run and 30 second walk intervals.  I am not ready for that yet, but I decided to see how much of the 4 minutes I could run without ankle discomfort and keep good form.  When I say discomfort I mean tolerable discomfort without further injury.  As my patients would say on a scale of 1 to 10 I try to keep below 5.  I managed to run 2-3 minutes of the 4 for most of the 5.6 miles left to finish a 10 mile effort feeling good.  All in all a good day.  We refuel with chia seeds, a little oat topping and fruit.  Time to put the sourdough bread in the oven.  Hope you got your walk in.