Bret

AM - 4.25 miles in the neighborhood before church with Finn.  First mile was a slow warm-up, but then the remainder of the run was at a more normal pre-injury pace - perhaps with a little too much effort.   2000 meters of indoor rowing - had either a spasm in my upper back shortly after the rowing, or (don't say it) angina.   Sucks getting old.  

AM - raining this morning, so ran on the treadmill at a decent easy pace after warm up; kept the HR below 135 for much of the faster miles which were in the mid 8 min range.  2000 meters of indoor rowing followed by a yoga session.   No real issues to report.   Hamstring is ever so slowly improving; calf muscles are at about 90-95% resolved.   The upper back issue from yesterday seems as if it was a spasm versus angina since there was faint residual achiness there for much of the afternoon.   

My plan for this week is to keep the mileage limited and completely easy even if I feel as though I can go longer or faster.  I do not trust my instincts on how my chasis is going to react to any real volume or intensity.

AM - 3.25 miles with Finn in the neighborhood (Hummingbird run - the map on Strava for the route looks like a hummingbird) - a little creaky to start, but felt the most normal I have felt on a run in nearly 2 months.  Will stay with the plan to keep things low volume and easy/comfortable for this whole week.  2100 meters of rowing followed by a yoga session.  

AM - 3.25 miles with Finn in the neighborhood.  Slow first mile to warm up but decent progression to normal pace the next two miles.   2100 meters of indoor rowing follwed by a yoga session.  

AM - 4 miles on the treadmill as it was cold and rainy outside.  Warmed up a bit before recording the run - felt reasonably normal with my pace.   Still some achiness in the calf muscles and in the hamstring - but once I warm up I am able to run without discomfort or weakness in functionality particularly on the flat treadmill.    2100 meters of indoor rowing followed by a short yoga session. 

AM - 3.25 miles with Finn in the neighborhood - colder and the roads were still wet from an all-day rain yesterday.   Pace was decent following the creaky first mile - felt as though my stride is starting to open up to its normal range of motion.  2200 meters of indoor rowing followed by a yoga session.  

AM - 5.25 remarkably good miles this morning with Greg and the dogs on the horse trail roads.  First half to 3/4 of a mile were a little uncomfortable but once I got the muscles warm - I felt good.  Have not run this well in nearly 2 months.  Pretty happy about it.