Wednesday – 1.3 mile walk, 5.5 mile run – should have been 6 x 1K, but after the first interval it was clear no speed work would be taking place for a while. Disappointing.
Thursday – easy 5K morning run. Was signed up for the Tidewater Striders 5K Resolution Run but decided not to risk blowing up the hamstring.
Saturday – 5.2 mile morning run including 5 x 0.5 miles – 6:40, 6:22, 6:04, 6:00, 5:54. Not exactly pain free, but slight progress perhaps? Followed up with an easy 1 mile afternoon walk with a bit of lower body stretching.
Sunday – 10 mile “long” run @ 7:50/mile. Bit of a slog but nice to log a rare double-digit run.
32 miles of running for the week. Followed the plan fairly well, but so much work to do and hopefully the hamstring will continue to respond to the strengthening routine. Finally a double digit long run!
Book Recommendation
Rehab Science – How to Overcome Pain and Heal from Injury by Tom Walters and Glen Cordoza
Learn about pain and injury
Go to the body region you want to improve
Choose the protocol that matches your symptoms
Read the protocol categories to learn about the condition
Follow Phase 1
Follow Phase 2
Follow Phase 3
Incorporate CAM (complementary and alternative medicine) treatments based on interest and availability