treadmill run | bike commute | core

After two days off of running [Stairs don't count as 'running', right...?] I figured it was time to give it a go again.

Not.

Oh man, my right hamstring/glute/IT band was one big shooting pain. I started off relatively mellow and came this close to walking but managed to run through this. At the end I felt better than when I started but I did NOT feel good. I obviously need to get help so once I got to work I promptly scheduled a massage and an appointment with my PT.

On a humorous note, when I was about 20 minutes into my run the guy from the front desk at my gym comes up to me and wants to say something. I had my iPod in and it was cranked so I had to take the ear buds out to hear what he had to say. "Hey, I'm really sorry to ask but I think your treadmill isn't balanced or something and we just had a guy from another building call to complain about the noise... would you mind moving one to the left or right?"

Oops.

I did notice the treadmill was not as solid feeling as I am used to and it kinda rocked when I landed on it but I had no idea it was making so much noise. I shut it down and moved left for my last ten minutes. Sorry everyone...

Core was still just as hard as Monday but I checked the box. Progress.

On the way home I had to run some errands and it was a blast to be able to do them on the bike.

Sleep	6
Waking HR
Body Weight	12:00 PM - 182 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	run - 5:15 AM core - 12:00 PM
Workout Type	endurance
Weather	low to mid 30s, super foggy, dry, calm
Course	run - treadmill, 1% incline plank 3 min, 2 min each side back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg leg scissors 100 twisters 50 each side - 12 lb. push-ups 15 hip abductors 3 x 30 - 100 lb. hip adductors 3 x 30 - 80 lb.
Results
Time	run - 30 min
Distance	run - 4.2 miles
Pace	run - 5 min at 7:30, 25 min at 7:00
Equipment	run - Brooks Launch commute - Raleigh Mojave 8.0
Clothing