Heartbreak Hill & Aleve Pain

I didn't want to speak to soon, but muscle spasms got the best of me. Felt good running, don't really press accept on the downhill. I was just raving to my student athlete's about how I am feeling confident and I hadn't gotten hurt.  I don't want to blame the weather i'll take full responsibility I didn't stretch or foam roll post run, the original plan was to do that when I get home, i just showered and ate when i arrived home. In the middle of the night I was tossing and turning because of the tightness in my lower back and hip. Flexibility and range of motion are in essence the key to proper running mechanics but you can't forget about the tedious stuff, foam roller, yoga for breathing and stretching. 

I decided to get up around 4:30am and do some yoga before I went to work, start doing my Sun Salutation routine and decided to skip and got towards static stretching attempting to touch my toes without a proper warmup my back and body tensed up with a knot in my lower back. Thank God my wife was sleeping in the next room, after I yelled out for her name, she came and gave me some Aleve Pain medication and rubbed Bengay on my lower back. Friendly reminder lesson learned, must respect the process, the tedious stuff matter especially if you haven't ran competitively in 20 years. Back to the grind, have a recovery run of 30 Minutes on the agenda. 

4 x 400 x 2 Miles (CORE)

Started the morning right with some Yoga and stretching. I must say this is the best feeling, I am waking up sore still from Monday's workout and the recovery run from Tuesday. I learned a valuable lessons on Monday. First lesson you are extremely out of shape, second lesson I have been stubborn and hardheaded, I always get hurt because I don't respect the process. I haven't ran in 20 years, it's going to take some time to get it back. Third Lesson is more than a reminder how close I am to the age of 40. 

Yoga/Pilates and stretching have been saving me these mornings. I see how people get injured, foam roller x yoga have been my best friends, the soreness and tenderness has gotten way better and I am actually looking forward to running, once again I can't thank enough the running community and most important my wife on this long journey back to no man's land. 

Dennis Sheppard said last week he enjoys running again, i agree that speaks to the soul. I am starting to get acquainted with concept of running and most important what type of runner do I want to be. In this begin stage of base building there is no character no special unique talent, all that is required is dedication, determination and discipline 

Today's workout was 4 tempo 400 meters x 2 miles x Core workouts 

1st 400 2:25

2nd 400 2:20

3rd 400 2:19

4th 400 2:10 

Just the feeling of completing this workout was motivation and confidence booster, then Erin Flynn instructed the Core workout.