Thursday, April 30, 2009


Time: 33:23

Easy evening run towards Adams Morgan, through the Zoo and back through RCP. I thought this loop was a bit shorter, and I have been bored doing out-and-backs in the neighborhood so I figured I would do something a little different. Legs weren't as bad as I expected--hamstring was tight but not sore, and hip flexor started to get sore and tighten up at about 25 minutes.

Stretching: Hamstring stretches with the rope.

Wednesday, April 29, 2009

Day Off

Tuesday, April 28, 2009

Aspen Hill

Time: 23:43

I found a good place to park and run on the path in Rock Creek Regional Park when I visit Terrel Hale in Rockville.

The run this morning was not great, as I was stiff and both my right hamstring and left hip flexor got sore very quickly. It was too bad, as the weather was good and it was nice to be on a path in the woods.

Stretching: Terrel helped me with some very active hamstring stretches.

Massage: Massage and ART on hamstrings, adductors, and psoas.

Monday, April 27, 2009

Columbia Heights/Adams Morgan

Time: 25:52

Easy run around the neighborhood. Pain/soreness on-par for recent days.

Stretching: Hamstring stretches with the rope.

Sunday, April 26, 2009

Week In Review

Time: 105:00
Distance: ~14 mi.

Just a start. Five runs averaging around 20-21 minutes.

Day Off

Saturday, April 25, 2009

Saturday Morning Jog

Time: 22:56

Easy morning jog with Nick towards RCP and on the Piney Branch trail. Hamstring and hip flexor both tight and a little sore.

No stretching, because brunch was a bigger priority.

Friday, April 24, 2009

Day Off

Thursday, April 23, 2009

Columbia Heights

Time: 21:05

Easy jog after work. Colin added on after his workout for the first half. Hamstring sore.

Stretching: Hamstring stretches with the rope.

Wednesday, April 22, 2009

North on 14th

Time: 22:26

Easy jog north of Columbia Heights on 14th. Hip flexor seems to have responded a bit to the massage. Hamstring sore.

Stretching: Hamstring stretches with the rope.

Tuesday, April 21, 2009


Time: 17:00

Early morning jog in Bethesda at Civic Center Park near the Rock Creek Regional Park. Just a bit of a warm-up run before a massage.

Massage: I had my first appointment with Terrel Hale, a DC-area massage therapist who has generously offered to help me get back on my feet. He did some active release on my hip flexors, quads, glutes and psoas. None of it was too rough and I left feeling good.

Stretching: Worked with Terrel on some hamstring stretches.

Monday, April 20, 2009

Piney Branch

Time: 21:35

Easy evening run around Piney Branch Park and the neighborhood. My right hamstring and left hip flexor were about as tight/sore as they have been recently, but I didn't start to feel the hip flexor until about 15 minutes.

This was a pretty good day to get mentally started with the come back, as I got pumped up watching the Boston Marathon this morning at work. I was happy to see Nick Juravich ran a PR (2:51:32). Taylor caught the end of the race in Boston and got this great shot of Ryan Hall:

Sunday, April 19, 2009

What do we do when we fall off the horse?

I can honstly say that for most of the last six weeks that I wanted to be running, but I really haven't been able to put in much of an effort. My right hamstring and left hip flexor have been continually tight and sore, leading me to believe that I have an underlying hip alignment problem. Some strengthening and stretching exercises have helped, and I think I will be able to see a massage therapist and maybe a chiropractor soon. For the last 3 or 4 weeks I have been putting in 10-20 minute jogs 3-5 times per week to get the blood flowing before my strength and stretching sessions.

I hope that I have progressed to the point of having a very modest training regimen and holding myself to a basic schedule. Nothing makes you want to run like forced time off. I have probably run less than a marathon total in the last 6 weeks.

I don't have any big goals yet, but I've got some ideas...