All it takes is all you've got

9 miles in 7:47 pace

Nice recovery run.  Legs pretty tired.  Weather was a little warmer this morning and I came home very thirsty.   As I was guzzling a large glass of water the strangest thing happened.  I was lifting the glass with my right arm and must have twisted it in an unusual way at the same time as having some unusual muscle spasm (maybe caused by being dehydrated) because I'm not kidding you, my right shoulder suddenly dislocated.  Now, I know I am a "chronic dislocator" and all but seriously?!?!?!  Drinking water!?!!  That is BY FAR the most ridiculously SIMPLE activity that has ever dislocated my shoulder.  Its not like I even put any muscle power into it.  I was just lifting my arm in a completely normal way the same way I do fifty times every day.  But today that shoulder seemed to have a mind of its own and decided to revolt against completely normal activity.  So there I am standing in my living room, arm suspended in mid air unable to move, half glass of water in my hand while I moan in pain.  My girls wondering, "Whats wrong, Mommy?" So I did what I always do when this happens.  I leaned forward, (dropping my glass of water on the carpet) grabbed my right hand with my left, and pulled it down and over.  Sure enough, the shoulder slipped right back in and I just had to lay down for a minute to relieve the dizzy feeling that ensued.  Strange.  Very Strange.  And now I have that weak, stretched out feeling in my shoulder again and can't really do much strength work for a week or so.  At least my legs and lungs still work properly.

Did the workout alone this morning as there was no morning group with my team and I have P.M. commitments.  Coach suggested that I could meet up with Colleen at 9 a.m. but I thought it might be better for me to just do my workout alone at my own pace anyway since I'm still recovering from my race.

20 min. warm up, stretching, strides.  I did a little multi-tasking on my warm-up; stopped by Abe's school to sign up for parent teacher conferences since I rarely go by the school anymore now that he rides the bus to and from school every day.

10 min. at 6:09 pace

3 min. jog

2X4 min. at 5:53, 5:42 pace w/2 min jog after each

8 min. at 5:56 pace

3 min. jog

2X2 min at 5:23, 5:21 pace

10 min cool down

After my shower I sat out on my back patio with my lower legs immersed in an ice bucket and ate left-over ancho-tortilla soup with chicken, avocadoes, tortilla strips, lettuce, cilantro, cheese, and sour cream mixed in.  Yum.

9 miles in 7:44 pace

Legs felt pretty tired this morning.  Went in for some ART on my lower legs and left hip.  Richey says its actually my bursa, not achilles tendon that is inflamed.  I iced afterwards.  Aaron also did some trigger point massage on my legs as we watched a few shows on nbc.com.  TV is such a waste of time.  At least we were spending it together though (and I was getting some much needed muscle work done on my legs).  30 Rock is hilarious.

16 miles in 7:35 pace

Early morning long run today.  After that trigger point massage last night it took me a solid five miles to really start moving this morning.  I should have stopped to stretch earlier.  At mile five I stopped to stretch and take some gel which really helped.  It was a pretty quiet morning on Big Dry Creek; mostly just me and a hundred fat prairie dogs eating to their heart's content in preparation for the long winter ahead.  I iced on the back patio again after my run.  This time with a bowl of hot oatmeal. 

7 miles in 7:40 pace

Achilles took a few miles to warm up but felt okay after I stopped to stretch.

Two very large white dogs with black spots wandering around my neighborhood  followed me home from my run.  With no collar and no owner in sight I tried to get them into my backyard so I could call animal control and see if anyone had reported them missing.  I almost had them in the backyard when my neighbor's small yappy dogs came over to the fence and started sticking their noses through the cracks and barking up a storm, scaring the two big white dogs away.  So now they are still wandering free around the city.  I hope their owner finds them soon, poor lost souls.

Met my team at Fairview High School for some track work.  I was a few minutes early, so I jogged and stretched a little before everyone showed up.

20 minute warm up, stretching, strides

1 mile in 5:44 w/ 2 min jog after

4X800 Meters in 2:48, 2:46, 2:48, 2:46 w/ 2 min jog between each

1 mile in 5:35 w/ 2 min jog after

4X800 Meters in 2:40, 2:35, 2:39, 2:34 w/ 2 min jog between each

10 min cool down 

I felt really good today other than a little tightness in my right achilles and very mild tightness in my left hip.  Plenty of rest, ice, and foam rolling is in store for the weekend.