Well I didn't think I'd make it this far....

AM: I'm came up to SL for the day, so I met up Bill, Dakota, and John at the Cobler residence for a run. It was a cold morning, and the beginning I was a bit cold, but I warmed up like a 1.5 miles in. Always good conversation on these runs. We went out six and back, and once we got back to the houes, Bill fixed us up a delicious, hearty breakfast. Thanx Billups.

AM: My morning was pretty hectic and I had to rush my run on the treadmill. I did 3 miles at like 10 mph.

PM: Did long Carterville with Wardy, Doc, Jon Harper, Briggs, and Joe. Today was one of those days where it was stilld cold, but can get away with short shorts and a long sleeve. Stretched and did bracing exercises after, then went into the weight room and did some addutor/abductor stuff along with a bit more core.

AM: Did my ususl 4 miles on the treadmill this morning.

PM: Since it was a pretty nice day, we had workout outside! We warmed up out to tempo loop, then changed shoes at the van, and jogged over to the start. There were different groups and people going different distances and paces, but Easy gave me 5:05-5:10 pace for what I could handle, 3-4 miles. I was nervous when he gave us our pace since I haven't run a hard tempo for months now, and the pace he gave me is fast for where I am. We started out and hit 5:04 the first mile, then 10:12 the second mile, then I hit 3 miles in 15:20. I wanted to go to 4 miles and see what I could do (my pace probably would have slowed a bit), but I tweaked my hips in a wierd way in my flexibility class earlier and they weren't feeling too great, so I called it good at 3 miles. Even though I didn't go the four, it was still a good tempo. I was right up pushing with the front of the group and I hit right in the target range for the tempo, 5:07. Once we all gathered up again, we headed back to the SFH for cool down where I hit 10. I'm getting back, one day at a time!

I stretched and did bracing exercises in the training room, then went to the weight room and did some reps on the hip machine.

AM: Ran four on the treadmill in the weight room this morning. 

PM: Went for a run with a bunch of guys at 2. Everyone was going different distances, and it ended up just being me, Doc, and Aaron doing the ten mile loop. Thankfully there was some good conversation, because today was one of those days where the legs were tired and I just didn't want to be running. 

After I went into the weight room and stretched, then got some DMS on my upper hamstring area which helped loosen it a lot, then went into the weight room and did the hip machine reps, then some back extensions, and V scissor kicks. I don't think I will continue with the bracing exercises because they are getting too easy. I'll probably add some new, more intense exercises in the next few days.

AM: Surprise! Four on the treadmill this morning.

PM: Second workout of the week. Warmed up 2 miles outside with a couple guys, came back inside and did another half mile on the track, then changed shoes and did some strides. Then Easy told us the workout. 3X (1200,800) with 3:30, 2:30 recovery in between. The 1200s were at 5k (or goal 5k) pace, which for the second group was 70-72, then the 800's at 2 seconds faster per lap, so 68's. The first set was 3:31, 2:14. The guys picked it up too much on the 800. Second set was 3:34, 2:17. I was keeping up at this point, but struggling to hit the times. On the next 1200 Easy told me that if I was hurting or falling back too much, I could call it at 800. My hips were actually feeling fine, but I'm just out of shape. I did 800, which was right where I was starting to fall off, and hit 2:20. Then on the last 800 I got mad at myself for wussing out, and made myself stick right on Doc and came in at 2:18, although he still pulled away in the last 150. 

Overall a tough workout, even though it didn't sound that tough when I first heard it. There were several guys who were cutting some reps short, so I guess that might have contributed to not pushing through the last 400 of that 1200, seeing guys stop after 800. Nonetheless, progress. My hips actually felt pretty solid, I think it's thanks to the reps I've been doing on that hip machine in the weight room. So far, this has been the second week of being back into consistent, good training, so in roughly another 4-5 weeks I expect to start rocking some workouts. 

After I cooled down 3.5 miles outside with the guys to get 10. Then back at SFH I did back extensions and hip reps in the weightroom, and stretched in the training room for like 10 minutes before they kicked everyone out. One more day down!

AM: Ran the good ol' four miles on the tread mill this morning.

PM: Ran with Nick and a couple other guys. We did some new loop that I'd never run, which was fine but it was a long, steady climb one way, so it was much nicer on the way back. We turned at half way, and then came back the same way to the SFH. My legs were tired today, and I was glad to have this run over with. I got some DMS on my hammies after, then went into the weight room to do my hip reps, back extensions, and V scissor kicks. After I stretched in the training room before calling it a day. 

AM: Went for an easy 8 miles this morning with Briggs and Gizzard. We got  back just in time to watch the high school mile races. After the mile, I cooled down with Bill and some of the guys who raced along our indoor track warm up loop. It was a lot of fun to see my old team racing, takes me back to high school races! 

That makes 90! I haven't decided whether to go up one more week and then come down, or if I should come down in miles the week, and then climb the next. We'll see how I feel tomorrow.