Penny

Easy miles.

Groin/hip flexor pain is gone away; I think I discovered the source. I rolled my upperhamstring/ butt (the muscles that oppose the front hip flexors) the other day and found a huge patch of soreness/tightness. Now its all tight and sore, but Im taking that as encouragement; at least I found the source. 

I began feeling a pain in the butt/upper hamstring after yesterday's run, and decided to skip the speed work in favor of XT today. I think it was brought on by my two speed workouts last week on the treadmill where I felt my form go down the gurgler. I know I overstride on the treadmill, and don't seem to do well at keeping up a good cadence at higher speeds. 

XT: elliptical intervals: 45 mins + some light strength / core work. 

Another XT day, even though my hamstring was feeling better; I want to be cautious. I cannot get injured now!

 Elliptical: 60 mins intervals + leg strength and lots of stretching/rolling

Still feeling a little stiff in the hamstring/butt area, but decided to go for it on this tempo run.  This tempo run was overall pretty good, though slightly disappointing that I needed to take a short break after the  first three miles. I was not quite at goal pace, but I shoot for around or just under 7 min/miles on tempo runs, especially in the morning (I find it hard to get good results on morning speed work). It was also quite windy.

 2 miles easy, then my splits were: 7:01, 6:54, 6:58, (1 min break) 7:00, 6:50, 2 miles easy.

 I was very pleased with the last mile split. With three weeks until goal race, I think Im doing ok (albeit not brilliant) to get 5 total miles near race pace.

Around 8:20 pace, in place of XT which I should have done (hamstring unhappy). But it was ok, and I decided not to do my following day long run as punishment :)