>> Thursday, January 30, 2014
I haven't posted a quick injury update in a few weeks. Well, things are going pretty well. I'm still running 3x / week, doing 1 week of [so many] minutes of running, and then increasing it for the next week by 10-15%.
I did two 23 minute runs before going to Israel, and then I did no running while I was there - I figured another week of rest would be fine. I didn't do much exercising when I was there, just a lot of walking and a bit of swimming. I jumped in the Red Sea for a quick test swim the day before the race (click that link for some awesome video), then I swam the half iron race the next day, and then I did another 1000 meters at a 50-meter sea-water pool on the shore of the Mediterranean Sea in Tel Aviv a few days later:
From foreground to background: boardwalk, pool, sailboats in a marina, and the Mediterranean!
Nick, me, and Goonda (a local "ambassador" working with us) pre-swim.
Tim, Nick, and Goonda in the hot tub post-swim.
I walked around Tel Aviv for an hour like this post-swim. No one cared. (I hope.)
We also did just a little biking in Israel: about 90 minutes of mountain biking as I posted about on Monday, and about another 90 minutes along the Mediterranean in Tel Aviv (which I'll post about shortly).
When I got back from Israel about 10 days ago, I picked up where I left off with my running. I went for a 23:00 run and a 24:00 run last week, and then on Sunday, I "tested" my knee/hip a bit. I went 29:46 on a 1/6 of a mile indoor track. I covered 4.25 miles, and things still felt good!! Here I am cooling down with Henry as HE ran 2 laps:
Henry ran 2 laps on the 1/6 mile track in 6:10! That's 18:30/mile! :) #SpeedyTwoYearOld
This one has some subtleties that can't properly be shown in a still image.
I do this with a straight leg on top (not bent at the knee).
p.s. As I was looking for those final 2 hip stretch images above, I stumbled across this:
Umm, sir?... I think you might want to get that looked at by a professional.