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<p>Good morning, TEAM LIT!</p>
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<p>RonBo: Thanks for the words yesterday re: what are you doing about your hamstring?</p>
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<p>The hammy has indeed been bugging me for a while, and although I do not post about my treatment of it, I am tending to it on a regular basis. In fact, it is pretty good right now and not limiting at all. My words yesterday were not that the hammy is limiting me but rather since I fear the hammy and know it will pull if I ramp to proper speed for too long, I instead play the smart route by not going to full speed on purpose, but not because it limits me. I don't want it to get to the point where it will limit me.</p>
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<p>What I don't post is that I hit the gym every day at the noon hour, and that's when I work on it, stretching, foam rollering, and doing deep tissue techniques on it. Can I do more? Of course. We all can. But I'm good right now with it. I have had a massage on a few occasions, but they can't get it.</p>
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<p>Since I know it is stemming from my "chronic" back issues -- the same that often cause my sciatic nerve on the same side to pull -- I work that as best I can. I'm always reading up on it and doing new stretches or strength workouts around it to see what might work, and when I feel it does I incorporate them to my normal treatments. If it got exponentially worse I'd go see a doctor. But I'm not there. I've managed it pretty well. Many folks with the attachment issue I have get sidelined. I'm not there because I tend to it all the time. I have calf issues too, but those I keep under control by tending to them. I just don't talk about them all that much. There are a list of other things I have too, but again, whatever. They don't limit me. And I tend to them. So all good.</p>
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<p>Me...</p>
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<p>4 mile run early this morning. A bit tired and stiff from yesterday's speed play day.</p>
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<p>Great day!</p>
 

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<p>Thor:  Good to hear you are still taking care of yourself.  Would be interested in any link you or anyone has for good strength routines.  I fear that my PT is not comeing back so I need some alternatives.</p>
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<p>1.5 mile swim with Dan this a.m.  Water is still an awesome temperature at the lake.  Loving it and hoping it stays that way for as long as possible.</p>
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<p>Strength work tonight.  I'm vowing on here to get it done and not skip it like I have been doing.  Time for me to be accountable to strength work so feel free to nag me please.</p>
 

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<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>regiolanthe</strong> <a href="/t/75170/wednesday-sept-14-workouts#post_2013293"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>50 mile ride - low 17s. Ehhh ... still feeling kind of run down.</p>
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<p>Think I passed my total from last year though - and the 4K goal should be easily attainable.</p>
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<p>geo.</p>
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<p>Reg: How goes the job search? Apologies if I missed the updates... been a busy last two months for me.<br>
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<p>9 mile run in the dark this morning for me.  Spits and HR were:</p>
<p>7:46 - 140<br>
7:38 - 149<br>
7:43 - 151<br>
7:44 - 154<br>
7:41 - 157<br>
7:41 - 158<br>
7:37 - 159<br>
7:38 - 160<br>
7:26 - 164</p>
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<p>Felt great in the cool weather!  Have a great day everyone and take care to those that are nursing the little nicks and dings.</p>
 

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<p>Good afternoon all! Did 6 miles on the TM with intervals this morning - some 1/2m and some 1/4m. Feeling a little drained at the moment, but I think it's a bit of post-race let down combined with not sleeping well. Hoping to shake it off in the next couple days.</p>
 

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Busy days....<br>
Mtb ride, including to/from the singletrack, 75 min or so. I'm bummed because I missed pushing my watch and couldn't time the ride accurately. I thought it was a PR ride.. 45sec slower per the watch but that included a water break and stopping/carrying bike over a fallen tree. 34 and half min or so. Really focused looking ahead.<br>
30min strength workout. I really have to commit to this to stay away from injuries.
 

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<p>Thor - WHEN you get your butt out here to see me in Chicago, I'm going to introduce you to Brandon "the miracle worker". I kid you not, he's the most amazing PT I've ever found and for you, I will share. Nobody else ;-) I can't let him get TOO busy to keep my carcass together.  My normal massage guy is sidelined until Nov with a broken wrist. Within a month I develop PF. Apparently... with his awesome care, I've been avoiding it. Without him, I have PF. Dammit. Well, Brandon is the only other person on the planet I know who is both strong enough and skilled enough to get into those pesky areas. I have some monster calves and Dave and Brandon are the only two who can get in there. Plus, Brandon is just an awesome PT and I suspect he might be able to give you some guidance on what to do to manage the self care at a whole other level. He's done this for me many times and that's one of the things I love about him is he isn't just trying to rope people into coming into the clinic. He wants to FIX them and allow them to maintain themselves if they commit to the self care.</p>
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<p>Me. 1 mile OWS in Lake Michigan. Sad because the lake is talking to me and she's telling me our days together are numbered this season and soon she wont welcome me anymore. She tried to scare me away 2 weeks ago, but I tamed her. But she's still pretty rough and it's soon going to get very very cold. Today the air was ~50 and the water much warmer, so no cold weather gear... yet. Soon.... Soon.... I will have to go to the pool soon.......</p>
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<p><span style="font-size:8px;">but not yet!</span></p>
 

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<p>Daily run. Had to use the treadmill today as it was pouring rain. More than 2 inches so far and still raining.</p>
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<p>--------------------------------------</p>
<p>30m 0s - 3.00 miles - 10m/Mi<br><br>
7:40 PM <br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Treadmill. Very slow easy pace.</p>
 

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<p>60min dance class - just the intermediate version.  I know my limits with this hip and as much as I want to go leaping across the room...I'll behave for a little while longer.</p>
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<p>Thor - I'm curious about your strength routine. </p>
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<p>MQ - I have a great functional strength workout (that if I did I would be in MUCH better shape)...I'll try to dig up an electronic copy.</p>
 
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