Yeah those double squats could do that to leg muscles

RUN 3.5 miles in about 28 mins, track work
BIKE COMMUTE 5.8 miles
Appt with Dr L
PT with JH

Busy morning! Bike to track, and do a 2x1600 2x800 4x400 (2 min rest or 200y) session with BE.
The garmin is giving me odd numbers, we were running lane 3-5 so it counted "one mile" early. I don't know if I should count the distance 1 mile or the whiteline-to-whiteline mile as we ran it?

Garmin says 7:48 m/m pace for the measured distance, the line-to-line was more like 8:30 m/m.
Then for the 800's it said about 7:20, for the 400's 6:40.

Those are some pretty fast numbers, did I really feel that fast? Even though I clocked it line-to-line, those are the paces as measured. And the elevation tracking shows a little hill every now and then, haha, so I guess I can't completely trust ole Garmin. The run felt great either way, no problems.

Off to Dr L, he said JH noted that I was building muscle, that my return to running sparked some ... can't remember exactly... but suffice to say I'm blowing up with muscles. Wish I could agree, I don't feel that strong or bulked! He found that I maintained on lower back and most neck, lost 15 degrees in the cervical chin-to-chest/slouch. And he worked on something at the base of the neck/skull that might be causing my sharp headaches there. He described it as feeling "terrible", lol. He gave me a neck exercise to do twice a day, 5 reps. Gotta get that onto my checklist or I'll slack on remembering it.

Off to JH, I was excited to report my 10K race success, didn't mention placing or time or that, just mentioned it felt great, how much I walked. I was thrilled, he was more tempered, no real insight as to why. I mean naturally he wouldn't be as excited as I am, and in the end his tempered response was a good dose of reality and "get over it" for me. I asked about the next 10K in 2 weeks, he said "see how you feel". Another tempering.

I talked with BE this morning about the Sunset Hills Tri -- he did it in 2010 (funny story about how he didn't realize it was a multi wave start, so he thought he was leading the race until waves started coming up behind him!) and reports it as casual and hilly on the bike. Looking into it: $50 for 300y swim, 3-loop 12 mile bike, and 3-loop 3 mile run. Hilly? I'll have to see for myself.

So given JH's response to the upcoming 10K, I didn't mention the triathlon. Yet.

At the end -- new squat routine: do a lateral then a single leg combo as a back-to-back. First for this, and Yowza, it's Amaze-a-balls!!