Notes
I had originally debated on taking it conservative and go for 6 to 8 miles tonight and not risk aggravating the knee or hip, but i was able to stretch and massage my legs yesterday after the run with the foam roller, the stick, and with trigger point release with a lacrosse ball for the deeper muscles in my hips,glutes,and low back and even some tender spots of my quadratus laborum(hip hiking muscle) and i did some easy motion activities at lunch today so i was feeling pretty good tonight. I also wore a pair of Mizuno Elixer's (older version) that had very little wear on them and i guess with the built up heels it was less stress on the knee and hip, so anyway i'll take it at this point. I decided to wear the HR monitor tonight since i've been keeping track of my resting HR and decided to start guaging my easy and recovery efforts on my HRR to see if overtraining could be the culprit to the injuries. I wanted to keep the effort between 70 to 75% of max HRR and i was able to keep it down around 70 to 72% for the most of the run. Only times it was higher were on a headwind and going up the spiral bridge. The knee or hip did'nt give me any problems during or after the run. Very pleased with this run for the day after a hard race effort in the 8k. Splits for the run:8:31,8:09,8:21,8:11,8:06,8:16,8:24,8:03,8:38,and 8:23.