Penny

3 x 5 mins running with five minute walk breaks.

This time I was outside; around a 9 min pace.

Hip felt a bit crappy, and then I followed it up with quad-heavy ramp elliptical for 50 mins. I think this was a mistake! I think the hip pain could be muscular; tightness in the area, and compensation for the bone. But whatever. Taking a rest day today (Monday). Im *sure* (wishful thinking?) it will feel just fine tomorrow.

65 mins elliptical with 30 mins 2/1 hard/easy intervals.

Plus leg strength - 3 x sumo squats (30), standing lunges with 20lb (15 each leg) and single leg dead lifts wth 15lbs (15 each leg). Ran out of time for more.

65 mins easy elliptical. Nice long stretch.

I'M BAAAAAA-AAAACK. 40 mins easy elliptical + 2 miles (3 x 7 mins with 4 mins walking in between). First run with NO discomfort in my hip. I am feeling it a little a few hours later, but that is completely normal apparently; discomfort can come from the scar tissue and general compensation of the muscles around the bone have to function properly again.

Completely stoked. 2014 - here I come.

50 mins easy elliptical

Upper body: 3 x cable rows (20) lat pull downs (15) pushups (2) overhead press (15) and curls (15)

65 mins easy elliptical

Core: three rounds of (20 x bicycle crunches, 15 x incline crunches, 15 hanging leg raises, 15 swiss ball pikes, 20 side bends with 20lbs (for obliques))