I Can Do Hard Things

55:30 slow home TM miles in the evening.

One set before and after:

Lunge matrix

60/60/60 plank

Row

Fly

Front raise

Stretch and foam roll

ZERO mojo

TT:  50:33

AP:  9:36

9:31, 9:22, 7:14(.78), 9:31, 3:45

900E Hill  

1:30

1:29

700N Hill

1:06

1:07

WOW...I didn't realize how much speed I DON'T have!  I was almost 10 seconds per hill slower than when I did these before my 2012 Ogden.  YIKES!!!  I have some major speed work to do.  

I've been working on my next training plan and it does include track work.  As much as I absolutely hate it, I know it is the right thing to do.  

I think I may have pulled a groin muscle when I ran down the canyon on Saturday.  (One thing I'm not liking about running right now, is that something always hurts.  My feet are always sore.) Blah.....

Stretch and foam roll

I left for my 10 miler this morning and my groin pain was too much. So I turned around and walked home. I did a bunch of stretching. I was able to make an appointment with my PT. She said I pulled my Pectineus muscle. Having that area worked on is always fun.

PM:

45 minutes on stairmill - this didn't aggravate my sore spot at all

3x

Assisted pull up

Assisted dip

Donkey whip

Donkey kick

Single leg bridge

Ankle taps

Scissor

Superman

Cross over drill-both sides

Hamstring curls

More stretching and icing

I'm kinda in a mental funk right now. Plus I'm not a fan of the summer heat.

Daily Rounds yoga

Daily Rounds yoga

TT: 1:14

Run on home TM since hubby is gone.  Groin was tight, but loosened up a lot the longer I ran.  

PT exercises 

Stretch and foam roll

I received my TENS unit today in the mail.  It was like Christmas morning.  I can do a lot of PT stuff at home now.  YEAH!  And it only cost $45 (I thought they cost hundreds).  This is very exciting!