Just wanted to share with you my running progress so far - as you can see, I started on 9/20, and it's been going on semi-regularly (I've had a few weeks when I couldn't run, either because I was focusing on strength and recovery work or because I had too much work)... but as you can see, I'm adding minutes to my run and my speed is steadily improving. There are ups and downs within weeks, but if you look at the overall average minute/mile, I'm moving in the right direction. Also, as my run intervals got longer, I had to slow down on the run, but the fastest run intervals have been finding its steady pace. I'm very happy with this!
Also to note, my distances are still at sub-3 mile levels. With my ankles and feet still feeling challenged from time to time, I know that it is not time for me yet to add mileage. I'm being faithful to the little I can do now, and will add gradually as my running intervals and interval frequencies get higher. If I can get my running pace at 10:30-11:00 min/mile without huge effort, I'd be stoked. I can feel the improvements, though, because today, for instance, although the fastest run interval was at 11:16 min/mile (slower than previous weeks), I felt like I was going super easy, especially coming back from a near 2 week break. I was surprised to see that it was sub 12 min/mile, to be honest. I'm curious to see where my pace would end up in the next couple of weeks, provided that I do not skip any of my runs.
Slow and steady is the name of the game. I'm not flinching even a bit to rush into something - if I take a week or two break, I don't jump ahead or rush to get caught up, I just keep continuing from where I left off. When I can't run, I do strength exercises and I make sure I stretch my ankles and feet. I have a long-term view on this, so it just doesn't make sense to rush to really go nowhere. But as I look at this simple table, it shows that I made progress and I'm healing! Very very happy and grateful.
I started from 1 minute run, and now I can run 7 minutes non-stop at a time! Hurray!
My run, my program, my pace. I hope you build your own too and be faithful to the daily progress you can make for yourselves, no matter how big or small. And smile :)