First off, let me say how much appreciate all the comments and concerns on my comeback. It is very cool to know that there is this great community of people out there keeping tabs on the progress. I really am trying to play this round of training smart and cautious.
The schedule I've chosen is based on the schedule for my first marathon back in 2004. I prepared for that one with a local running group. The buildup assumed a limited base and no prior marathon experience. I figured starting back at "square one" was a wise idea considering the three months off and increased likelihood of reinjury if I took things too fast. As added assurance I took the original plan at 5 days a week and modified it to only 4 days a week. This modification will keep my weekly mileage on the low side throughout the cycle. My highest mileage week will only be 34 miles. Low mileage by any traditional plan, but the goal here is to finish state 13 healthy and able to run 37 more some time in the future.
I've had my heart set on running the Memphis St Jude Marathon in December. Clearance to run again in June coincided perfectly with the 26 week beginner plan to get me there. When I got started I had no idea if I would get there and it's still not guaranteed, but I had to have a plan. When it comes to running, I am a stickler for the plan. Once I've committed it to paper I do everything in my power to get there.
This week, week 8 of the plan, was somewhat of a milestone week. I ran a long run of 10 miles for the first time and had weekly mileage of 20! I'm happy to report that the 10 miler went smoothly and my leg actually feels better than it has in awhile (knock on wood!).
I ran Jesse's Loop with the CA Cruisers. We met at Hillcrest Park and then ran all over God's green acre, Fullerton. I used an 8:1 run:walk technique. That pace kept me in the middle group. Thankfully the lead group would stop periodically to regroup. This route has many twists and turns. We ran on roads, trails, through a tunnel, down an abandoned railway, and around a lake. Finally returning to the park. I used my watch only to track the running and walking segments.
The rest of the week:
M - upper body workout with the personal trainer
T - 4 miles - Bonelli picnic loop 2x +
W - Yoga
H - upper body work and 3 miles on the equestrian trail in VV.
F - Rest
S- 10 miles - Jesse's Loop
S - 3 miles - out the front door for 15 minutes and back again
Total miles = 20.
Later today I will hit the gym again. Tomorrow the personal trainer will give my legs a work out. I'm still seeing the physical therapists but have cut that down to once a week after consulting with them on my progress. The next few weeks will alternate between step back weeks and slowly ramping things up. Let's see how it goes.