SI joint seems to be more in-line now than before. Got some ITB and hip flexor stretches in.
Ran 3 miles in 27:41 (9’14″). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
Related Posts - My splits This was a very consistent run for me. A little pain the last three miles, shortened my gel intake to every 5 miles instead of every hour. Lap Time Distance 1 8:34 1.00 2 7:51 1.00 3 8:04 1.00 4 7:51 1.00 5 7:56 1.00 6 8:04 1.00 7 8:44......
- First race of the year: Hangover Classic #twit2fit I raced the 10 mile Hangover Classic in (East of) Downtown Louisville this morning. The forecasts were saying start temperature would be low 30s, but reality was that my warm-up at 9:15 was at about 19°F, and start was probably low 20s still. The course is amazing flat, with an......
- I laugh so that I don't cry Actually, the drama is diminished for me today. I believe I have found a mostly acceptable workout routine while recovering:30 minutes of hard biking on the StairMaster bike downstairs twice per week.45 minutes of 180 cadence elliptical work twice per week.Maybe I can work in 2 hours on Saturday morning......
- Mixed Bandolier of Carrots Yes, I stole that one from the Woot.com message boards.Run:1.25 miles (11:33) 9'15"Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn't restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow......
- 5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit 15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough. - 1.2 mile warm-up, 10:16 (8:35/mi) - 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill. - 5 minute recovery, 0.61 mi - 4 mile MP......
- Tempo run 8.04 miles in 65 minutes (8'06" pace) I run my tempo and intervals on the treadmill (especially as opposed to running in th dark during rush hour). It's not optimal for training I guess, but I'd rather run the treadmill than miss another tempo or interval week. Mile point - speed (pace) 1% incline 0 - 6.2......
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Slowly building
Ran 3 miles in 27:41 (9’14″). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).