Notes
Temp 68 Wind 9 mph.
Long Day. Played DIY Plummer for about three hours yesterday afternoon. Lots of time working in tight spaces in awkward positions. Back feel it. Take extra time with dynamic stretching and some rolling to get my tight right hip moving.
1) Start with 45+ minutes of walking.
2) Once at track, take another 5:00 minutes to do some low-impact and no-impact drills.
3) Plan is to attempt to finish 12 laps(*) symptom free. Running straights and walking turns. Big mental battle for the first 4-6 laps. Fighting between keeping focus on running strictly (good) and running defensively (bad). Slowly relaxed, got comfortable and got confident. Average paces on four lap splits: 12:28 / 11:48 / 11:24. The (*) is that if successful running 12 laps smoothly without symptoms, would attempt a full lap + extra straight running at my normal easy effort. (*) a success. 0.32 mile at 8:35 average pace. There is a noticeable additional effort/stress to make a turn smoothly in this phase of the comeback. Today, the calf begin to fatigue around lap 10-11, but no touching, no grabbing, and no clinching down.
4) Another 40:00 minutes of walking for a cool down.
Quarter, two dimes (one a 1965...damn, missed by one year), a nickel, and six pennies.