It ain't Chinese algebra!

No running for me today.  My hip is black and blue from the fall on Saturday.  It hurts some, but the real pain is in the shoulder.  I hear a snap, crackle, and pop when I rotate it.  That has me slightly worried.

Needed to do something though, so rode the bike for 10 miles.  Better than nothing.

Pretty good run today. Cold (21 degrees), but I guess it's time to accept the fact that winter has arrived. My hip felt 90%, but the shoulder was somewhere around 80-85%. It didn't hurt so much, but my arm didn't swing as loose as it should have.

Started with 2 easy miles in 14 minutes, then got on the track for 3 x 1600m repeats with 400m rest between each. Here's the breakdown per lap:

Mile 1		Mile 2		Mile 3
Lap	Total	Lap	Total	Lap	Total
1:13	1:13	1:13	1:13	1:11	1:11
1:17	2:30	1:17	2:30	1:17	2:28
1:18	3:48	1:18	3:48	1:17	3:45
1:13	5:01	1:13	5:01	1:15	5:00

It was the first speedwork in over two months, so I wasn't sure what to expect. I was shooting for anywhere around 5:00, so I can't complain. Wishing I could have gone sub-5 on the last one, especially with a fast first lap. Oh well....next time.

Finished the run with another easy 3 miles in 19:30

Speedster

14 miles on the bike.  So cold!!!

Training plan called for an easy 6 miles, but I wanted to go quicker. I planned on sticking with 6 miles, but it was easy to talk myself into a couple more once I got going. I love it when that happens. Ran a new course; north to the golf course and around the houses there. Some good hills. I'll try and incorporate this route into some of my other runs. Temps weren't bad. Pretty uneventful run, really. Slowest mile (first) was 6:23, quickest (5th) was 5:28. Happy to be done.

Total Time: 46:40

Pace: 5:50

Cumulus 8 (orange)

Note: I'm doing this entry from my phone, so I hope it works ok/looks normal.

I woke up to 7 degrees, and as a result, a strong desire to not run. I eventually sucked it up, dressed appropriately and braved the elements. I ran the WalMart frontage road (east), out 5 miles and back 5 miles, creating a great mix of uphill and downhill. My left hip felt strained again, but not from last week's fall. Rather, I think these shoes are finished. I'll try some new ones next week and see how I feel.

Total Time: 59:18

Pace: 5:56

Cumulus 8 (orange)