FIT:
Dec 2> 3.1 mi in 21:22* (that's the time once I was up to speed, so I actually went a bit of dist free of time). Treadmill> 7:30 for 1/2 mi, 7:00 1 mi, 6:30 1/2 mi, 7:00 1/2 mi, 6:30 1/4 mi, 6:15 1/4 mi. Post less sleep week, then 1.5 hr nap. Able to go fast (7:30) from start, bod felt almost 100% today (knees minor kinks). Did hip swings in case when I remembered to. 3's. POSSIBLE PR! Rt quad tight post, rt knee unstable too. Iced in pool. 9pm. Rt hamstring very tight.
Dec 3> Tennis w/ MS and relaxed throwing frisbee. HR up w/ the tennis. Post stretches & bit of leg PT. Inner knees not 100% when running after balls.
Dec 4> 1.5 mi on treadmill @ 1 degree> 8:30-6:45/mi. Slow run stopped by lower outer rt knee pain. Then, tried walking (lev 4.0) on treadmill at 12 degrees (the max). Cdn't walk 100% smoothly, either, and felt like I was risking exacerbating the injury. Then, 30 min strength. Rt flexor band impossible. 25/40 leg lifts, 35 superman, 200 crunches, 2 min plank, 1 min side planks, 40 pushups, 20 tridips, 30 pillows w/ wts midleg.
Dec 6-7, hurting in lower outer rt knee
Dec 9> LEGIT PR... 3.1 mi in 21:37, w/ rolling start. Treadmill> 7:30 for 0.5, 7:15 for 0.5, 7:00 for 1, 6:40 for 0.5, 6:30 for 0.5... 6:58/mi ave. Getting closer to my 6:45 goal pace. Post week of less sleep again. Rt knee tiniest off but ok. Tired in last mi and eased off pace in last 0.3 mi but turned it on again for finish. Iced post. 3's. PF some sore & inner rt quad bit tight post, feeling knotty. haha....
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