Week 11

19-21 Sept:  None (still recovering)
22 Sept:  6 mi/60 min mountain biking, 1000 ft of climbing
23 Sept:  Basketball with the Flight (serious hip pain)
24 Sept:  None (hip pain)
25 Sept:  Run 30 min with baby stroller

It's clear that life is going to compete with my half marathon training.  I gotta figure out how to balance everything.  Lately I have been prone to sidelining right hip pain.  I need to be a lot more diligent in my hip strength/flexibility/rehab regimen.  This includes:
-- Glute strengthening
-- Stretching of hip flexors, IT band, piriformis, adductors, and all things hips
-- Core strengthening and planks
-- Foam rolling. 

Stretching needs to happen every day, and I really need to make a concerted effort to work on strengthening every other day.  Just a few minutes of time can really add up to huge gains.

Links for reference:
Hip Pain Info
"IT Band Hell"
Thorasic Stretch
Modified Couch Pigeon Pose

 

Week 12

12 Sept:  Walked around Blue Lake Ranch
13 Sept:  Run 62 min, walked around Durango (24K steps)
14-18 Sept:  None (sick)

Man, things haven't been going well.  I got super sick (again) the day we drove home from Durango:  fierce body ache, headache, even wearing a hat hurt.  I ended up having to take some days off work and go to the clinic.  Gotta figure out how to stay healthy!

Week 13

5 Sept:  6 mi bike ride to Brewd
6 Sept:  1.5 mi run in the evening
7 Sept:  Run 60 min before driving to Albuquerque
8 Sept:  Run 2.2 mi in the am, run 4.6 mi in the pm (got lost going to the park)
9 Sept:  Run 41 min
10 Sept:  Run 40 min
11 Sept:  Run 45 min

Family vacation to CO Springs for Colin's 10-year USAFA reunion (flashbacks!!!).  It was great to run on the same trails I frequented as a cadet back in the day... this time with a special running buddy.  We then continued on to Durango, heaven on earth!

Week 14

29 Aug-1 Sept:  None (sick, traveled to Phoenix)
2 Sept:  Short hike on Mt Lemmon
3 Sept:  Run 30 min
4 Sept:  12 mi bike ride on SPOOKY to Farmers Market

I left at 5:45am and returned at about 7pm while in Phoenix and then take care of my kiddo and catch up on office work after being gone all day.  Running wasn't a priority for me, but that's ok.  Back on the horse!

Week 15

22 Aug:  Run 5 mi
23 Aug:  Run 1 mi, push-ups, shoulders, pull-ups
24 Aug:  Run 60 min
25-28 Aug:  None (sick, traveled to Phoenix)

Week 16

15 Aug:  30 min Crossfit workout for Flight PT
16 Aug:  Rest
17 Aug:  Rest - hip pain
18 Aug:  Run 2 mi
19 Aug:  Run 4 mi
20 Aug:  Run 90 min
21 Aug:  Run 6.5 mi

Hip pain seems to be mitigated by lots of stretching:  IT band, hip flexors, (modified) pigeon stretch.  Put the treadmill in the garage instead of the house, which is awesome.  The noise won't bother anyone anymore.  Hurray!!!  Plus I feel bad ass when I run in the heat.  :-)