Friday:Run, Massage, and Cardio/weights

Run in the morning... It was nice to have a bit of sleep in today- giving me some daylight for the run.

I scoped out a new road, south Renfrew Rd.... I loved it! The rain had me soaked! Only thing that I noticed was my sopping wet shirt swinging side to side, otherwise it was really nice... in fact warmer.

Workout was for 55 min run with 35 min. 10 km tempo...

My guide for the tempo run is only using a 5 minute turn over... It went well for the first 25 minutes of the tempo, but then I felt my hip flexor again (same flamed up feeling i had at the end of the marathon...) It made me nervous, so I walked 2 minutes, and then resumed the same workout... I don't think I slowed down the pace...

- Because this was my first run back, I was so excited to get out there again... but doing a planned workout made this more challenging... less relaxing (my head was too engaged in pushing hard.) Its not a complaint, but more an observation. I like working harder- I am just needing to chill out the brain dynamics.
- Part of the working harder was I was finding my legs so tired around the 5 km. mark. Then, when I turned around, it got easy again, and I realized I was just running uphill most of the last kilometre.

MASSAGE: I was aware again of my lower back... I could feel the twist in my pelvis. I went to my trustee maseuse again- this guy rocks. Adrian Cato, out of Duncan/Cobble hill. He showed me how to measure the pelvis... I have +1/4 inch twist up on my right side. He did a lot of work massaging my hip flexor that is incredibly tight! (And! I learned that the hip flexor extends up into the abdomen - so high, and it was even tight up there.)
- Adrian recommends that I lay off any weight training that involves the hip flexor and bent knees. BAH! I was so looking forward to strengthening my legs finally... I guess in December?
- Gave me some stretches
- Told me to focus on firing up the Gluteus Maximus when I'm running. I concentrated on this when I worked on the eliptical, because its so similar to x-country skiing. The movement's exactly that of a sweep in skiing... I wonder how I can strengthen this in running...he joked after 100+miles.

CARDIO WEIGHTS:
- Eliptical for 25 - much stronger this time, than the beginning of the week.
- 5 minutes rowing (last time for a while, b/c i felt my flexor.
- Got in the core and free weights that are recommended if working from home. I like this work out! hard- I was struggling with the arm lifts in front and side with only 8 lbs! I could only muster 12! BAH!