"Then turn around at 23 miles"

RUN 5.4 miles out of 6.6, about 45 mins of an hour
BIKE COMMUTE 5.7 miles
Dr L
PT with JH

Needless to say, I'm tired. Up early for the run -- bike to and from the track too. BE suggested the ladders in place of my training plan's 12x 250 strides thing. 200, 400, 600, 800, 1000, 1200, then back down the ladder with 100 walk rests (these ended up being one minute long).

I didn't think I'd be able to complete this workout! My commute ride home yesterday (did not do the extra 0.6 miles) was on dead legs and I was still feeling it today during the warm up. But once I got rolling, I steadily clocked quarters in 2:02-2:09 ish from lanes 3 and 4. Whoop!

BE held a faster pace than I did, but we'd meet up in the walk intervals and start chatting. This led to many interesting stop/start conversations. BE had another flat yesterday, that's how he missed the ride. Turns out his other bikes have issues too, I suggested just buying another bike. He did an Olympic Saturday (Iron Abe I think?). I had finished the Once A Runner book and liked it. His shirt was from the Sarasota half in Florida. At the end, his take on race t-shirts from, as he put it, Capitalist Bob. lol.

Bike home, walk dog, shower, quick M1, leave, realize I forgot phone again, leave again, hit a congested traffic area, arrive late, Dr L.

He asks how things are going, I start the numbers. I mention that around mile 46 or 47 my left hip wears out, he asks if I stop or continue. Well  naturally I continue, gotta get to the truck, I ride out 25 miles and turn around. He said I needed to turn around at 23 miles, that pushing the injury will only further the problems. I mention that my running is plateaued at 12 miles a week, and this led to mentions of overtraining (who, me?!), and the fact that athletes like me are better off training less and recovering more - focus on dietary, sleep, massage, therapies, etc. I've heard this before, from JH.

He worked on my neck, mid back, and sciatic nerve. I had about 10% loss of motion in some areas. He thinks the mid back will help with the swim, by allowing me to rotate and not have to pick up my head. Find out tomorrow? Otherwise, he's happy with everything and if he's happy, I'm happy.

Now off to JH, who commented (rightly) that 2/3 of us agree that I need to recover more. I laugh at all this, but dang it's hard to dial back! I'm already thinking about what bike rides to sacrifice (can you believe I just used that word?!) so I can run more. And I'm thinking about scheduling recovery therapies like I schedule workouts, because I need more shit in my schedule. So I'm still thinking on this.

With JH, more of the ab curls, more and longer reps I mean. More of the yoga ball walkouts on hands, more and longer of those too. Then leg curls on the ball, to where my legs couldn't take any more reps and I couldn't curl all the way back. Then more lateral squat/lunge/whatever, then a NEW version of that s/l/w in which I stand up on the weighted leg instead of stepping back to start. Whew, what a workout.

What a day! Yes I'm tired. Thankfully I'm driving most of the way home. And thankfully my truck window is fixed. And tomorrow -- a swim and a bike? The bike? Really?