29:56 Beeshes!

Check Flavor's clock, yo—I finally hit the sub-30:00 mark! Awww yeah!

I really wasn't pressing it super hard to break 30:00—I was mostly just running how I felt. I felt like hustling, so I hustled. And 29:54 is what I ended up with.

The trick from here on out is to redo this over and over and over again (until I have a faster goal time to shoot for). Just keep truckin', keep having fun, and avoid injury.

On the avoiding-injury front, I really gotta start sleeping better and doing my active range of motion hip exercises.

They're all set up for the Escape from Alcatraz triathlon down by the Bay—something I've been meaning to watch every year but have missed for whatever reason. I think I'm gonna cruise down there on Sunday, watch the action and cheer people on.

Total Weight: -17lbs

Run entry on dailymile.com

3 Brilliant Remarks:

  1. Adam said...

    Nice work on the time!! What hip exercises do you do? The more I read about injury, the more I’ve found that the flexors are the cause for it.

  2. Adam:
    seriously, the "top-down" philosophy really seems to make sense--that injury starts from weakness in the hips or core and cascades down (as opposed to "bottom-up" starting with the feet & shoes). I'm finding personal/anecdotal evidence that supports this.

    The exercises I do are:
    1. AROM Lumbar Bridging (Bilateral): 3 sets of 20 reps
    2. AROM Hip Extension/Rotation: 3 sets of 20 reps
    3. AROM Hip Abductor (Unilateral): 3 sets of 20 reps
    4. Isometric Trans Abdominis: 3 sets of 20 reps
    5. Standing Bilateral Hip Stretch: 3 reps held 30 seconds

    I'll have to either scan (with permission) the exercise sheet I was given at my gait analysis or find a site to reference. They've done me some real good.

    Are we connected on Dailymile.com? If not, we should be: http://www.dailymile.com/people/hellasound

  3. Michelle said...

    SWEET BRO!!!! I am very proud of you!!!

    http://runningdowndreams.wordpress.com/

    BklynRunner!