My GOALS for WEEK 5 (8/14/11 - 8/20/11) - 8 mins on Sun, 8 mins on Tues, 20 mins on Friday. [I know this is more than a 10% increase per week. I should plan on 19 mins on Friday, but figured I would see how I felt. I am being very good stopping & turning back even though the entire group completes a 5k loop. I should be able to complete this BFR at some point in the next few weeks. stay tuned for updates!]
BFR GOAL total for WEEK 5: btwn 35-36 mins BFR.
My actual BFR for WEEK 5:
Sun (8/14) 7 mins on concrete
Tues (8/16) 8:18 on concrete
Fri (8/19) 20:08 on cross-country track.
My forefoot & calves were sore Thurs (8/18) & Fri (8/19) before my long run. I ran it anyway & iced my feet down after Friday's run. I also soaked in a hot tub on Fri & spent part of Sat AM using two tennis balls to passively massage the tightness out of my calves. (I hadn't had that for a week or so.) Quite frankly, I was walking tenderly due to my calves, but the ice eliminated the pain in my forefoot.
Actual BFR total for WEEK 5: 35:30
My goals for WEEK 6 (8/21/11 - 8/28/11)
8 mins on Sunday (check. did it tonight on an indoor track. my calves still felt a little tight so I will spend some time tonight doing the passive massage w/ the tennis balls. But I feel fine overall. No pain in right forefoot.
9 mins on Tues.
23 mins on Friday.
My goal for WEEK 6 (total) = 39 - 40 mins BFR.
Wish me luck! s/s.
BFR GOAL total for WEEK 5: btwn 35-36 mins BFR.
My actual BFR for WEEK 5:
Sun (8/14) 7 mins on concrete
Tues (8/16) 8:18 on concrete
Fri (8/19) 20:08 on cross-country track.
My forefoot & calves were sore Thurs (8/18) & Fri (8/19) before my long run. I ran it anyway & iced my feet down after Friday's run. I also soaked in a hot tub on Fri & spent part of Sat AM using two tennis balls to passively massage the tightness out of my calves. (I hadn't had that for a week or so.) Quite frankly, I was walking tenderly due to my calves, but the ice eliminated the pain in my forefoot.
Actual BFR total for WEEK 5: 35:30
My goals for WEEK 6 (8/21/11 - 8/28/11)
8 mins on Sunday (check. did it tonight on an indoor track. my calves still felt a little tight so I will spend some time tonight doing the passive massage w/ the tennis balls. But I feel fine overall. No pain in right forefoot.
9 mins on Tues.
23 mins on Friday.
My goal for WEEK 6 (total) = 39 - 40 mins BFR.
Wish me luck! s/s.
