relentless forward progress

Pm1- had a great session at muscle works today. My psoas and my glute were both firing today :). The psoas is still sore around the attachment point but there is definitely progress.

Pm2- 7.5 on the stairmaster at golds. I had a good workout and realized that i missed people watching some of the weirdos. Weights at home after.

Bams blog got me thinking today on the topic of cross training so I tried to come up with something "fun". 

The logic was that if the incline was high enough to minimize the impact that I could get a good tempo effort in on the treadmill at lower speed. I think it was a success.

45 minutes tempo at 25 incline (the treadmill goes to 30). 5 minute "warmup" at 3mph then 40 minutes at 4.5mph. This was hard and I got some funny looks but oh well. The HR got up to 168 towards the end of the "tempo". Cooled down for 5 minutes at 12.5 incline. The treadmill said I climbed 4430 feet :). The miles logged are coverted based on time and effort. The treadmill said 3.69 miles.

The good part is that with the incline that high and keeping the cadence up didn't irritate my hip flexor. It kept the effort on my quads and calves mainly. Good stuff. I will actually enjoy the soreness tomorrow. Weights at home afterward.

Progression run on the AlterG at 80% body weight. Lots of progress has been made since last week, though still a ways to go. Felt really good today. Easy warmup and cooldown. 7:03

Strength training on the Huber Motion Lab. Focused on adductors and abductors. Also did some muscle contraction and breathing drills... nope... not pregnant :).

Went to run on the alterG, walked into the gym, and Dan Varga was there running :)! I was so excited to see a friend. We got to run together for about 45 minutes, it was great. It's lonely on injury island lol. So fun to run with Dan.

Anyway it was a great run. 10.5 miles in 72 minutes at 82%. got some fast turnover in in the middle. 6:50

Strength training on the Huber. Exhausting but good. Adductors and abductors.

My TFL was tight but we did some training to activate some of the Glute muscles that weren't firing and everything felt much better after.

Another week or 2 and I'm hoping to be ready to go. Slowly building up to prep. Progress is fun. 

Easy warmup at 12.5 incline. 90 minutes at 16-20 incline at 155-162 HR. Easy 5 minute cool down. Treadmill said 8.25 miles and 7584 feet of vert. Logged miles are based on time, hr, and Watts.

Very happy with this weeks training. I feel like I'm in a good place and doing the right things. Thanks again for the support :).