RUN 5.1 miles in 46 minutes, 8:59m/m pace
BIKE COMMUTE
This morning's run was going to be a 4.5 miler, but oops. Damn it felt good. I went west to Comp, north to the Heights, loop the heights, then off to Russell to MO, then south to home. Love seeing my old run routes again :)
The run felt great, my hip is a discomfort, not a pain. My left shoulder is still weak and I'm noticing that after a run there's a muscle that's ... what's the word...tight? across the top...not to trapezius, but maybe the supraspinatus muscle? It feels deeper than the surface and feels like it's nestled in the bones. Google Doc says supraspinatus. Still waiting to hear the MRI results! Call me back dammit!
I think I'm ready to start planning my run commute, and thinking about it reminds me of that brain puzzle about how the farmer can get a fox, a chicken, and a bag of feed across the river in his boat without the fox eating the chicken or the chicken eating the feed. Something like....take the fox and the feed across, then go back for the chicken bringing the ...wait gotta think...bringing the fox, then get the chicken and leave the fox, drop off the chicken on the other side then go back for the fox and the feed. Right? I think so.
Anyway, I'm not sure I can put a 9.5 miler on Wednesdays just yet. I'm following my personal rule of picking between distance, intensity, frequency improvements. I'm working on distance and doing great. Adding a 2-fer on Weds increases the frequency. I initially thought about biking in/running home on a Tuesday, then running in/biking home the next day. But there's also the possibility of running Monday, skipping Tuesday, commuting Wednesday, running Thursday. I think it's all the same in the end!
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