KristenRuns

1.5 @ 7:30 / walk / 1 @ 7:30 / walk / 0.5 @ 7:30 / walk = 3 miles running!

I had a breakthrough in understanding how to put all the drills, weight training, and form advice into sound running form. I thought of tucking my tail, which causes a very slight lean forward and the abs to engage. This position allowed me to push off strongly using my glutes. Also thought about having an active foot strike and driving higher with knees.

And my stride was more powerful, as demonstrated by a 7:30 "easy" pace.

Left hamstring feeling weaker than right but it's not tight and pulling anymore.

50 minutes pilates.

a.m. - ART appointment. Therapist could not feel any adhesions in hamstring, and because I am feeling not feeling any pain while walking or after short runs, I am clear to run now. And no more appointments! Going to follow a conservative training plan close to this: http://www.runnersworld.com/race-training/coming-back-serious-injury. At least at first. Should be able to run - not race - a 10K by Thanksgiving!

p.m. - 4 x run5/walk5 on the Embarcadero. About 7:00 pace.

a.m. - leg/core work with Brandon. 3 plank series and bosu crunches. Leg whips, donky kicks, monster walks. Leg estension, leg curl, heel raise, toe raise. Single leg squats, Smith squats. Streatching. Balance exercises for foot strengthening.

P.m. - spinning

5 days in Puerto Vallarta for a wedding, and I managed to run once - pretty good! It's a wonderful city to visit. Besides the wedding, went snorkeling, kayaking, swimming in ocean, and lots of time pool side with cocktails!