Hillbilly Runner

30 min. (8.5 mile) afternoon road ride and workout at the gym

Afternoon workout

10 mile afternoon road ride 19.7 mph avg. (I was trying to avg. 20 but didn't quite make it.)

40 mile road ride 16.5 mph avg

10 mile morning road ride

Morning workout and yes thats 3 running miles on the TM

1. 8:30
2. 8:00
3. 7:30

I wanted to wait to post these to see how things felt the next day. My legs feel a little sore but thats from not be use to running. As far as the hamstring it feels about the same as yesterday so that's good news. During the run there wasn't any pain just a dule ache in the butt area which I was hoping would go away, it didn't, but it didn't get any worse either. So moving forward I'm going to run 3 days and try and add a little each week. I'm excited to be running again!!!!

Morning workout at the gym. If the rain holds off I'll try to get a bike ride in this afternoon.

3.25 mile run 5:00 am. did a quick stetch .25 mile walk and then 3 slow miles before going to work

Morning workout and TM run. The plan was to wait till Friday to run again but the legs felt good and it was raining outside so I decided to run today on the TM.

1. .25 Warm up
2. 8:00
3. 8:00
4. 8:00
5. .25 Cool down

20 mile morning road ride(15.7 mph avg)

I'm on the slow road to recovery but a least I can say I making some progress down that road. I ran 4 miles today (kind of). I walked the first .25 to get warmed up then ran 2.5. I had to stop and rub down a few tight muscles, walk another .25 to make sure everything was OK then finished out the 4 miles running. No garmin at this point in recovery just trying to get everything use to running again and get a few miles in.

Rest Day

Morning workout after work

Back to the gym for a 4 mile TM run 8:00 avg pace. Still working through the hamstring and other muscles being sore from not being use to the pounding but I'm getting there slooooooowly.

Morning workout after work. The legs were really feeling messed up after yesterdays run but after stretching them out this morning they felt Great,

Afternoon road ride 15 miles @ 15.7 mph avg on the Hybrid in the heat of the day was a Good workout

4 mile run outside. More of a kind of walk/run sort of thing. I'm still trying to figure out this recovery thing.

Morning workout at the gym

20 mile afternoon road ride in the heat (17.9 mph)

4 easy running miles

4 good miles on the TM 1/2 mile warm-up then 3.5 @8:30

4 "HOT" miles outside after we got back from St. Louis .They weren't pretty and they weren't fast but there in the books.

Morning workout at the gym

Morning workout at the gym

Afternoon MTB ride 10 miles

4 miles outside

1. .25 warm up
2. 9:00
3. 8:00
4. 7:45
5. .5 @7:30
6. .25 cooldown

8:20 avg pace

This was my best run outside in a while. A little ache in the hamstring and butt but nothing too bad.

Morning workout

Rest dat on Cardio

4 mile afternoon run in the heat. I was going to get up early this morning before work but I could'nt pull this old body out of bed and I paid for it this afternoon by having to  run in the heat.

1. .25 warmnup
2. 8:48
3. 8:12
4. 8:20
5. 8:08
6. .25 cool down

All in all a soild run for me at this stage of my recovery. I want to run again tomorrow but I also need to ride my bike. Not sure I'm up for both but we'll see in the morning.

12 mile MTB ride

5 mile morning run 85 degrees 90+ % humidity but partly cloudy. This was my longest run in a while and things felt pretty good. I was happy with the outcome except the fact that my avg. HR was high. I'm hoping it was the heat and not my fitness level that drove it high.

1. .25 warm up
2. 9:09
3. 9:00
4. 8:32
5. 8:24
6. .5 @8:20
7. .25 cool down

Avg. HR 158 Not very fast but my goal was to run pain free and to be consistant.

Morning workout at the gym before work

Morning workout before work

5 mile treadmill run after work. This is the first time in several months that I actually felt like a runnner again.

1. .25 warm-up
2. 8:29
3. 7:40
4. 7:30
5. 7:20
6. .5 @ 7:10
7. .25 cool down

Back to Back 5 mile afternoon runs on the TM

1. .25 warm-up
2. 8:00
3. 7:40
4. 7:30
5. 7:20
6. .5@7:00
7. .25 cool down

Everythimg felt good today even after yesterdays 5 mile run but I need to take tomorrow off and not run. I think it's going to cool dowm a little so we might hit the trails on our bikes.

Morning workout at the gym

Afternoon MTB ride after work 12 miles

Another 5 mile TM run at the gym

1. .5 warm-up
2. 8:00
3. 7:48
4. 7:27
5. 7:27
6. .5@ 7:10