By June 15: Ditch the crutch - Done & done.
By July 1: Run some amount, at some pace, & don't re-injure anything - Check.
By July 15: Running regularly again (1-3 miles at a time) - Done.
My next self-imposed benchmark was August 1, by which time I planned to jump back into my training plan. I figured I would probably still need to cut some runs slightly short & might not be able to hit every pace second-for-second yet (ha!), but I wanted to at least start following the spirit of the plan and attempting every workout (barring yellow-flag pain in the hip flexor, which thankfully, I haven't been having).
So what's on tap for the first week of August?
August 1: 4 miles easy
August 2: 6-7 miles tempo (warm-up, 2 at MP, 1 at HMP, cool down). I'll probably cut the mileage down a bit on this one; how easy the paces are remains to be seen.
August 3: 4 miles easy
August 4: 6-7 mile "long" run. This just looks hilarious to me on the schedule, but if my legs feel alright, I'll probably give it a shot.
August 5: Cross training only
August 6: 3-4 miles speed (warm-up, 5:00 at 5K pace + 3:00 jog, repeat, cool down). Was I really running 10-12 mile track workouts three months ago? Yes; yes I was. Oy.
August 7: Cross training only
Doing the posterior chain stuff is still tough. My fitness is in the hole to begin with, and as critical I know it is to my getting healthy & injury-proof, really working on engaging my glutes & hamstrings takes even more work. Because of that, I'm a little torn on how to proceed training wise. Is it better to do as much as I can with perfect mechanics, knowing that will mean lower mileage for a while, or to try to do my planned mileage & alternate perfect mechanics with less perfect ones a la intervals until I'm better at it? Or maybe I should try 2-3 miles in the morning with perfect mechanics & another 2-3 in the evening? What say you, Internets?
I'm still sorting all that out. Meanwhile I'll probably also try to continue getting in some swimming & cycling, just because it's low-impact & can't hurt cardio-wise.
In other news, DC continues to entertain me.
DC Sculpture Garden
Jack Rose Whisk(e)y Saloon
Blood & Roses at Jack Rose
Last run with Monica (this is my hunting-for-the-picture-button-on-the-back-of-my-phone smile)
Loving DC :)