Daily Run: Easy Does It

August 15, 2008 at 7:58 pm | Posted in Daily Run, Injury, Running News, Strength Training | Leave a comment

Time of Day: 5:55 AM

Weather: The respite is over; it was hot and humid once again.

Duration: 45 min.

Estimated Distance (based on assumed pace of 7:35/mile): 5.93 miles

Notes: My knee felt so much better this morning and that wonderful feeling has made me enjoy the entire day a little more. I kept it slow and easy this morning to keep from aggravating me knee and so that I can run longer tomorrow. I actually wanted to go <40 min. today, but a bathroom detour added a few minutes.

I went to my Active Release Technique appointment today and got some more reassurance. Dr. W. is convinced that I strained my IT band a little while moving Geno out of his apartment. But, I’m fine to keep running and I’m seeing him again on Monday to try and work out my band a little more. I’ve been rolling out like crazy this week, but there’s some tightness right by the knee that can’t be rolled out with the TP kit, and basically needs a professional to do magic. I feel great and I’m ready to tackle a long run tomorrow. I was so worried that I would have to take this weekend off! I cannot do that when the Olympics are on! Especially not on marathon weekend.

Speaking of the Olympics, Flanagan must have had some Fork and Hand Fajitas last night. Congratulations to her for the bronze medal and a new American 10K record (30.22.22). And Goucher PRed–not too shabby!

But screw you, NBC, for your awful coverage. I just fast-forwarded through 3 hours of DVR recordings looking for anything.

Strength Training

Headed to the gym after work. I guess no one likes to go on Friday, because it was nice and roomy in the weight room. It was hot in there! I did the usual 2 sets of 15 reps of the following arm exercises:

  • Lat pulldown
  • Lat row
  • Shoulder press
  • Vertical butterfly
  • Chest press
  • Bicep curls
  • Tricep dips/extensions


  • 30 inclined sit-ups holding a 6-lb. medicine ball
  • Home therapy exercises
  • Core workout (linked in side bar). I’m in the Dynamic Phase, Week 2

The strength session took about 40 minutes.


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