Going With The Flow

AM - 10 mile bike ride with Jake then I went out for a run by myself. Ran 5 miles at 8:20 pace around the Millcreek. Probably my best feeling run so far, at least until 4.5 miles when my abdominals cramped..still working through that. 

It has now been 1 YEAR since I got injured. My blog from a year ago today was the 15 mile run at Jeremy Ranch that destroyed me...it was also the best shape I had ever been. Sad to think about everything I have missed in the past year, but I am so thankful to be running again. I actually seem to feel better on the days that I run and think it has something to do with neuromuscular retraining. I'm finally on the verge of a breakthrough with this injury.

PM - 5 miles on the bike with Jake.  

AM - 3 miles easy, 8:40 pace.

If you haven't read the book In Defense of Food yet, I would definitely recommend it. Michael Pollan is a great writer and really makes you think about what you're eating. One of my favorite quotes from the book -

“The human animal is adapted to, and apparently can thrive on, an extraordinary range of different diets, but the Western diet, however you define it, does not seem to be one of them. ” 

PM - Went to PT and he added bum walks and a really hard psoas contraction exercise.  

5.7 miles with Allie at Liberty Park. After 1.5 mile warm-up, we did 3 x 1 mile w/ 0.4 mile recovery jog. Miles were 6:30, 6:20, 6:18. I am happy with the workout - it's a great start to running fast again. Allie is coming back quickly after the marathon and pushed me to run faster than I would have solo (this is my 5K pace right now, after all).

My plan is to convince Allie to make this a weekly tempo workout and be able to gradually increase the duration that I can run this pace with her.

My second plan is to laugh at this workout in a couple months. Longest run yet!!

PM - 5 mile bike ride with Jake. 

2 mile jog/shuffle around the block at 9:20 pace. A little achy this morning and I debated whether to run or not....figured a short and slow 2 miler wouldn't hurt.

AM - Ran 1.5 mile warmup then started the workout of 9 x 30s with 45s recovery at average 5:40 pace. I thought I ran 10 but it doesn't really matter - the goal was to run short efforts at a faster pace and work on good form. 1.5 mile cooldown.

PM - 6 miles on the bike with Jake. 

AM - Horsepark loops with Jake. Not feeling as great today and can feel some compensation patterns creeping in. It's hard to find the right balance between faster running (to encourage good form and re-teach how to run without pain) and just jogging around. It's also hard to hold back - I need a dose of unstoke!

PM - 4 mile bike ride with Jake. He talks A LOT. 

Happy Friday!  

4.5 miles split between 3 runs throughout the day. It was fun watching great performances at PC 15k this morning then spending the rest of the day lounging around Park City.