Back in the saddle again...and some embedded circuit training

Well I got the green light for a progressive return to running, so during my lunch break today, I decided I would try out the treadmill during my workout.

After 20 minutes of riding at high rpm (105-110), I was sufficiently warmed up to jump on the mill and give it a go. I started out at 5.5 mph and almost immediately felt a little discomfort on the exterior of my knee. It wasn't painful so I figured maybe it was just a kink that needed to work itself out. After 2 minutes, I increased the speed to 6.5 mph and maintained a 90 foot-strikes per minute cadence. The feeling was still there but it did not seem to impact my form in any way so I kept going. Another 2 minutes and I upped my speed to 7.5 mph (which is my Easy pace of 8 min/mile). I maintained this pace for about 2 more minutes and decided to stop because the discomfort didn't go away and I don't want to delay my recovery (which I am already finding long).

This week, I planned to start my training for the Montreal marathon which includes 2 Easy days. On these days, I will be doing embedded circuit training. This is basically completing a circuit training in between 2 short easy runs. The objective is to get the heart rate up and maintain it at a higher level while doing the total body circuit exercises (cross-training) and then finishing off with a short easy run. In between each exercise set, you maintain your HR up by doing some aerobic activity for 30 seconds - this is the recovery part!

So here is what I did today:

12 x dips (on parallel dipping bar)
30 seconds rowing
8 chinups
30 seconds jump rope
20 pushups
30 seconds rowing
12 x 30 lbs dumbbell curls
30 seconds jump rope (my shorts kept coming down so I stopped doing this)
12 x front arm raises (20 lb dumbbells)
30 seconds rowing
25 incline situps

After I was done, I jumped on the treadmill for another 5 minutes at Easy pace. I would have liked to do 2 miles, as planned but I felt the tinge again so I didn't push it. Funny thing is that the discomfort disappeared as soon as I stopped. I have a Chiro appointment and another Physio appointment next week so I'll explain my experiment to them...

As for the circuit training, I have to say I enjoyed the intensity and efficiency of it. No time wasted waiting for machines or standing around resting. This workout is all business - which is pretty well suited to a lunchtime session. I will definitely be adding some exercises and doing this again.