A torrential downpour and lightning storm took me out of the game for the one time I would have been able to run today. I did get in a good massage with Terrel Hale, though, which will hopefully help my lingering hip flexor (and hamstring) issues.
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.
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.
Time: 104:00
Distance: 15.5 mi.
Target: 16 steady to hard hills; 3 mile tempo at 5:05 pace
Workout: 16 hills, 42 down to 34 sec.; 3 miles in 14:55
Unlike yesterday, this was a beautiful morning for a workout. The skies were a little overcast and the temp was a balmy mid-70s. Easy 20 minutes over to Morris Williams to do 16 hills (increase of 4 from last week), which felt decent though I was missing a little bit of "pop" in my legs (probably from running a hilly run yesterday evening). Ran back for 3 miles on the track, and I recovered very quickly from the hills. Five minute pace felt very good, and I was happy to get in flats and work my calves a bit. Definitely a better workout than last week for pretty much everyone. Felt very relaxed.
Got a general massage in the evening, which was nice... some work on hamstrings, IT bands and piriformises.
