Monday AM hurting couldn't drag my ass out of bed...
PM road 6 with Uta who was in the mood to hammer, had to stop around 5 miles to stretch hip. 37:16.
Tuesday AM 4 miles with Uta, 29:14
PM 5 miles with Melissa and Uta, in around 40mins then 8? strides with jog back recoveries.
Wednesday AM 4 miles, 28:07
PM 6 miles light fartlek, 38:18, light jogging first mile then light fartlek efforts, not even sub 5 min mile pace mixed in for rest of the run.
Thursday AM road 4, 28:33
PM 1.5 mile warm up with a couple of strides, then 3 x mile in cemetery with 3 mins jogging rest, 5:08, 5:05, 5:06, these are a light effort kinda tempo repeats.
Anna for some light xt'ing and massage
Friday AM 4 miles, 27:48
PM 6 miles 38:07
Saturday AM 5.4 miles with Uta and Melissa, 39:57
PM 2 warm up, bunch of drills, 5k threshold tempo run on part of Phillips' fields, 15:57.
Sunday AM on Chelmsford rail trail, 5 mile light progression run after a bunch of drills for warm up, 5:35, 5:33, 5:24, 5:15(with a few seconds lost to a stop to stretch the hip/glute), 4:59
Summary- this is basically how I would like to approach my running until the hip heals up. The progression run didn't work and because I ran while the hip was locked up pretty good the last half mile or so it left me feeling I had done a bit of damage instead of really feeling fine like I did after all the other runs so I likely won't do this next week. I may try a couple of 5 mile runs with a 5:00 last mile instead. We'll see though...