Monday, May 21, 2018

The Three Types of Specific Workouts : what I was thinking about on the bike today

    40mins and 15 "miles" on the bike today.  I am still using zero resistance and just spinning about as fast I can, around 240 to 250 rpm. My heart rate didn't quite get up to 110 bpm but I did sweat a little bit which was nice.  It also just feels so great to move a bit even if I am just in my basement cranking away like a lab rat.

  While I was on the bike I was thinking about how at its simplest form there are only three types of race specific workouts.  Meaning workouts designed to prepare you for a specific race distance and time.  Certainly there are many other types of workouts designed to make internal changes to the bodies physiology that will result in better racing capabilities but in terms of that last part of the puzzle you really have three options. 

  Option 1 is to run the distance and try to run it faster each time you repeat the workout.  IE today I ran 5k in 16:00.  I want to run it in 15:00.  So in a week or so I will run it again and try to run a little faster than 16:00.  I personally find this kind of workout very hard to improve on.  In fact I essentially don't do anything like this anymore.  I tend to increase distance at the same pace then when I have managed to go further at the same pace I come back down in distance and then increase the pace.  So if I had run the 5k in 16:00 I would go and run 6k in 19:12 and 7k in 22:24 and so on until I had run 8 or 10k at 3:12 a kilometer and then I would come back to the 5k and try and run 3 to 5 seconds per K faster.   Still for myself and I'm sure many others this was the first type of workouts I attempted and it seemed the most obvious plan to get better.   It just didn't work as well as it seemed it should. 

 Option 2 is to run the pace you want to run and try to increase the distance in an attempt to build up to the desired race distance.  With the same goal of 15:00 let us say we can run a mile in 4:48.  So in a week or two we try to run 2k in 6:00 then 2400 in 7:12 and so on.  This generally works really well for me in tempo workouts.  IE lactate threshold pace and slower.  Sometimes I hit a wall and have to do some other workouts to  make a jump in fitness but very often I can make a lot of progress with this approach.  I have much less success with this approach in the more lactic acid limited distances and paces.  So If I am trying to run that 15:00 5k this type of workout quickly becomes a no improvement game. 

 Options 3 is the interval option.  At it's simplest level the specific interval workout involves running something close to the total volume of the goal race at about the goal race pace.  This is the most common type of workout in running.  The results vary greatly but when this is done correctly they can be quite profound.   I think the greatest key to real success is that you should be reducing the rest and extending the distance of the intervals no increase the pace.  So if the goal is that 5k in 15minutes and you can do 25x200m in 36 with 100 jog rests the goal should be to do 300's in 54 then 400's in 72 and so on always with the short rest.  OR if you can do 3x mile in 4:48 but you need 5mins rest.  To continue to do the 3xmile at 4:48 but each time try to reduce the rest until you can manage the workout with only a short jog rest.   Most likely you use some combination of these two.

  The biggest mistake I have made in intervals in my time as a runner and probably the most common mistake I see in runners workouts is to try and do the workouts faster.  I am talking about specific workouts here.  An example.  My senior year in high school I entered spring track with a 9:57 2 mile personal best.  I desperately wanted to be a sub 9:00 2 miler.   Very early in the season I did a workout of 8x400m at around 68 seconds with a 400 meter walk/jog break.   Now we can discuss the over ambitiousness of the goal another time and certianly if I was coaching myself in the same spot now I would have pushed for a goal time of no faster than 9:20 for that season but I digress.   On that day I did 3200m of work in just about 9:04.  I repeated this workout with similar rest a handful of times over the spring, sometimes the rest would be standing while a teammate ran a hard 400 as we did them relay style.  Sometimes I would walk or slowly jog the 400.  By the end of the season my last hard workout I ran 8x400 and averaged just over 60 seconds.  To this day that is the fastest set of 400's I have ever done.  My flat out PB is 58.8.  So 3200m of work in right about 8:00.  That is an improvement of 1:04 for 3200 meters.  In other words that was the exact amount of improvement I was looking for to become a sub 9:00 two miler.  However I only lowered my 2 mile race best to 9:47.  An improvement of 10 seconds. 

  What had happened?  I had taught myself to get very good at intervals.  I was recovering better and better between very hard efforts.  So that I could improve the quality of those efforts.  However I was not getting much better at running the specific pace I wished to hold for 2 miles without any breaks.  To be clear no single type of training was going to get me under 9:00 that spring.  That was out of my reach at that time but I am certain given the extreme improvement of my intervals that spring that I could have run in the 9:20's.  If I had set out to run my 2 mile workouts at the same pace, 68 to 70 seconds but reduced the rest each time out until I was doing a 100m jog.  I could also have increase the distance and perhaps done something like 4x800 with 200 jog rests at the same pace.  This would take similar or less improvement as I showed in the intervals I did but would have provided the type of improvement I needed to race better.  I have done workouts like 4x800 with 200 jog and 8x400 with 100m jog many times in the years since and I never fail to race within a few seconds of the total time of those intervals.

  Anyway that is what was rolling through my head as I spun away today.  Nothing new, nothing shocking but good thoughts all the same.  

Saturday, May 19, 2018

Cross Training Begins

  The cheap spin bike I bought for my comeback, came in yesterday and I put it together last night.  Normally it would have been very quick to assemble but on crutches EVERYTHING takes me longer to do.  Melissa dragged the box to the back room of the basement where we wanted the bike and helped me get it out of the box and then I sat in a chair and put it together.    Since it took a while I only rode it for a couple minutes last night.  I have been riding for 5 minutes at the physical therapist but that is literally the only aerobic exercise I have done since surgery on April 13. 

  This morning I did 30 minutes on the bike and covered "10 miles."  I have very little faith in the little computer on this cheapo bike but it gives  me something to compare session to session.  The effort on this was very light.  At this point I can't have any resistance so I'm limited on how hard it I can go.  Still it was amazing to actually do a bit of exercise. 

The view

  Moving forward from this point I am pretty much a cyclist for the next couple of weeks and then I'll be able to start on the Elliptigo.  Also around that time I can also start adding some resistance on the bike which will enable me to do hard efforts and even some workout simulations.  For today I am just stoked to take a big step towards actual exercise. 

  Cross Training day 1 complete.  30 minutes on the stationary bike with no resistance.  The effort was light but I don't think I have ever enjoyed a stationary bike so much in all my life. 


Friday, May 18, 2018

Operation Return to Sub 15

 I had surgery April 13th.  I will remain on crutches 100% of the time until the end of May.  I am cleared to start cross training on the stationary bike next week.  The elliptical a couple weeks after that.  If all goes to plan I can do my first run, 1 minute, on August 13th.  Melissa's due date is September 11 and I am supposed to be able to be doing a reasonable amount of running starting October 13.  That will leave me a very short time after a very long lay off to try and run a sub 15 5k.  Now indoor track races are available in the northeast in December but generally a 5k is tough to come by in the last couple of weeks of that month though I may be able to find something in one or both of those last two weeks.

  I have already written out plans for both my build up from one minute of jogging to actual training and from that actual training start to the end of the year.  I will embed those training plans below.  They look very specific and detailed but I am very good at viewing training plans as written in  pencil and can guarantee many changes will be made in the coming months.

  In terms of cross training I haven't done anything so formal for a few reasons.  The first is the unknown aspect of it.  I don't know what kind of fitness I have after a month on my ass.  I am not in charge of the types of training I am allowed to do.  I don't fully understand the limitations that have been set out in my rehab plan and so some things I need to try a little and others I need to clear with my P.T. and/or my doctor.   The first type of training I am cleared to do is the bike.  Currently only with no resistance but that is soon to change.  It was also made pretty clear that a fall on a bike would be an absolute no go.  So I purchased a cheap spin bike.  Additionally we already have an Eliptigo with a trainer that I will be able to start using a few weeks after that and we have a concept 2 rower, which I'm unclear when I'll be able to start using but given that it is a smooth motion I'm sure it will be before I'm allowed to run.  Finally our treadmill goes to 15% incline so I may do some walking on that.  That last one I have not run by my medical team so we'll see when/if that gets worked in.

                                           My first partner in my long slow return to fitness.

  My hope during the cross training phase is first to get my weight down.  After 6 months of jogging about 4 miles a day and followed by a month plus lay off I'm coming in at around 185 lbs which is close to the heaviest I've ever been.  If I can go into running training particularly the more serious part in October at something close to 170 lbs it is going to be a lot easier to make gains and stay healthy.  I also want to help my transition to running by simulating all types of workouts on these cross training devices so that as I transition to running the only new impetus will be the pounding.  Which should make the transition to training much less risky and a lot quicker.

                                      Mine doesn't say Atlanta Track Club but it is red so...

                                    This bad larry will likely be the final piece of my cross training.

  On August 13th, if all goes to schedule, I will be going for my first run. This is the schedule I have set up.

  As you can see the majority of my fitness at this time will be coming from cross training.  I don't get too specific about what types of workouts I'll be doing but basically I'll be doing a mix of hard 30s to 2 minute intervals for VO2 max, hard 20 to 30 minute tempo runs, progression workouts, and if I can find a way to get the effort right harder efforts of around an hour to simulate aerobic threshold running.   I have no doubt I'll end up making adjustments to the majority of the runs just because so much of the early running is listening to your body and building, as well as stepping back, as it dictates but I'm pretty hopeful that I'll be able to end up on point by the end of the 8 weeks.

  After this initial build up my plan is to do a well balanced training plan based on the principles laid out in Joe Vigil's book "Road to the Top"  I won't be in a place to do the workouts as laid out in the book.  I will however be able to put together a plan that is based on his basic structure of running sub maximal mile and 1k repeats steadily building those into VO2 max workouts, running LT tempo's, aerobic threshold medium long runs and doing a good bit of basic speed work in each micro cycle.

As you can see the volume is very low by my standards and stays low.  There is a lot of quality running but much of it is easier than it might look.  There are certainly some points where the workouts make a jump in what it takes to finish them and I don't know if I'll be able to make that jump at that point.  First that is always a bit of an unknown but second I'm 38 and there is a good chance I'm not going to progress in the way that I have in the past. 
Something else that I'm not able to plan for is my cross training.  I will basically be rehabbing for at least a year.  Physical Therapy will obviously be done before then but you don't just get chopped up and end up back at 100% in months.  It will be a long slow process and I'm not sure how much that cross training will be taking out of me but I will need to prioritize it over the running training and so if the choice is to cut back on the running or the cross training I will have to cut back on the running.

  Finally we have a baby scheduled to arrive in early September so I'm planning this build up during a time of extreme change and most likely sleep deprivation which will certainly mandate some changes.

  Either way after 6 months of only light jogging and 5 weeks of being epic-ly sedentary I am full on PUMPED to do any sort of exercise.  The thought of being able to go for a half hour on a stationary bike or just take the dog for a real walk is thrilling to me at this moment. Right now I do about 10 minutes of VERY easy pt exercises two or three times a day and it is a real highlight.  I am not a person who is comfortable sitting and doing non-physical things too much.  Don't get me wrong a little scroll through facebook at the end of a long day can be nice and relaxing but when it is your main activity for the day it is not super fulfilling.

Tuesday, May 15, 2018

Evolution of the Blog

  I started blogging my training back in or around 2003 on a friend's website.  Over the years I continued on, and here on blogger.  The first three websites are all now defunct. I'm not promising blogger is doomed but just don't say I didn't warn you.  Through each of these sites my basic blog didn't change much.  It has always been pretty much just a training log.  In the age of strava this type of blogging is to my mind largely obsolete.  As such and during a time when I have been injured with little or nothing to report in the way of my training I have gone back and forth on how to or whether to continue this blog in some form or another.

  My thought process has been that at my core I am not comfortable with the general social media self promotion style that is standard fare in our current culture.  To be clear I don't dislike it for other people.  I just don't like it for me.  I don't run with a cell phone.  I've snapped maybe one selfie in my life and it was to capture whatever I was standing in front of.  It's not that I'm a private person or that I'm against self promotion. I am neither.  It just isn't my way of expressing myself.  Additionally I have almost certainly left my best running behind me.  I will be 38 years old before I do any real runs.  I have thoroughly documented my struggles with the coordination in my right leg and even if this latest surgery has fixed that problem, which is unlikely, I would be a bit old for a full on comeback.  Additionally I have a wife, a mortgage and very soon a son.   At this point I'm a middle school math teacher with a running problem, not the full on road warrior that I once was.

  Despite these reservations I can't shake the feeling that I still had something to add to the conversation around running.  A feeling that I could add a type of content that would be worth reading and that I felt could provide something that isn't necessarily missing from what is available currently but something that could add some depth to what is available.  Specifically I have enjoyed writing about specific training plans and workout types and how they can be used to make yourself the best you can.  Additionally I like the idea of still providing a personal story that isn't necessarily focused on the attempt to make a U.S. team but instead is focused on a more short term story.  Additionally to try and keep up with the times I would like to focus less on the specifics of my training, while still having those available via strava, and more on how I am planning, implementing, enjoying and not enjoying the process of that training.

  There are, for me, a handful of unknowns when it comes to this plan. Will I have the time to produce a blog.  Life is pretty busy and I waste more time than the average person. Additionally with a baby coming it is probably a lot to ask just do some training never mind to write about it.  I also don't know if there is an audience for it.  Beyond my personal issues I am also aware I'll never win any prizes for my prose and I'm not sure how interested people are in a person like myself with less lofty goals. Still I have always felt I got more out of doing a blog than I put in and so I think I should at least give it a try.

  So what are my "less lofty" goals.   Long term I would still love a return to the marathon however that would be entirely depended on the coordination if by some miracle this last surgery has fixed that issue then in fairly short order I would turn my head in that direction.  Regardless of that I simply love to run, race and train.  I have never been the type to quit at my best.  I honestly don't even understand the desire to do so.  Even as a kid I couldn't understand why there was so much pressure for the best to quit "at the top of their game."  To me it seemed much more interesting to see how long they could continue to be good enough to compete, good enough to be on a team or qualify for a given level.  I still think it would be more awesome to see some superstar stick it out and still be playing in the pro's at 50 then see another one walk away at the top of their game.  Luckily in running, like golf, we have the structure for people like me.  So I am certainly eyeing my entry into masters running on whatever level and distance my body will allow.

  Short term I am first and foremost trying to come back from this surgery and return to a reasonable amount of running, training and racing.  What exactly that will be I'm not sure but generally speaking I want to be able to run daily, I want to be able to do workouts and I want to be able to race.   As an extension of that return I have run at least one sub 15 minute 5k in a race every year since I ran my first in 2003.  I would really like to continue this streak.  It will be quite tough to do so as I did not run one this year before surgery.

  Along the way I would like to blog a few times each week with a mix of reports on how my training is going and how I'm handling the process, explanations of how I'm going to change and adjust my training plans in response to how it is going and more general blogs on running and training.

  If there is anything you would particularly like me to cover please leave a comment and let me know.

Saturday, March 17, 2018

Run, Talk, Beer

  Sorry I haven't been posting.  I will try to do an update in the near future.  In the meantime here is a link to an interview and run I did recently.

Sunday, December 10, 2017

Canova, Sondre Moen and the lack of marathon progress in the USA

  My training is still very much the same jogging 4 miles once or twice a day so it hardly seems worthwhile to post it here so instead I figured I would talk about something else.

   At Fukuoka last weekend Sondre Moen of Norway ran a European record of 2:05:48.  This followed up a sparkling 59:48 half marathon in October.   Sondre has been a successful runner for a few years having run in the 62 minute range for the half marathons each of the last few years and he had run 2:11 before he started working with Renato Canova last fall.  I want to talk about him because of two factors.  First the jump from 62/2:11 to 59/2:05 is shocking and almost unheard of outside of the rift valley.   When I see a jump like this mid career my first thought is sadly drugs.  In this case it is certainly possible.  Despite my personal admiration for Canova I do not know him well enough to say for sure that he and his athletes are totally clean.  I am also aware that some of the released schedules from his athletes have recovery intervals are shockingly short.   That said my personal experiences of breakthroughs with his methods tell me that huge breaks are possible without chemical enhancement.

  It is also not that I think Canova has a corner on great running training, I don't.  In fact I think an argument could be made that the best training for the 1500 to 10k is currently available from coaches in the US.  When you consider the success that USA athletes have had at the Olympics and world championships in those events over the last couple of years and that many of the coaches in charge of those athletes are working with very small stables of athletes thanks to are inability to find a financially viable way of creating large well funded training groups, in comparison to Ethiopia, Kenya and Japan where literally a thousand or more post collegiate age athletes are able to give professional training a go and training groups of 30 or more are fairly common. 

  What I do think is that as a country we have massively underachieved in the marathon. Rupp and Flanagan's wins this fall notwithstanding.   There are a number of factors that I feel have a play in this.  The first is that most americans run marathons in the US and there are very few fast courses with consistently favorable conditions.  According to ARRS Houston is the fastest marathon in US based on race time bias,, and it is only the 16th fastest in the world and it is one of only 3 USA races considered faster than the average or break even time point.   So often we have great American marathoners who is not viewed as being as successful and fast as they would be if they were running races like Berlin, Dubai, Tokyo or Fukuoka instead of New York, Boston, Twin Cities or, with the dropping of pace setters, Chicago.  Also when Boston gets a tailwind we are quick to dismiss a fast time by an american, IE Halls 2:04:58, while we don't tend to put non-american times under the same scrutiny.  I actually read an article once that made a point in saying that Hall's real PB was 2:06:17 from London and then went on to refer to Gebre Gebremariam as a 2:04:53 man.  This is funny because that time for Gebre was run at Boston the same year as Hall ran his 2:04. 
  This judging of americans by time when they generally run on much slower courses means that often very good americans are judged as being less than they are.  To think that calling Meb a 2:08 guy or  Rupp a 2:09 runner, or Jason Hartmann a 2:11 man is a fair assessment of their success as a marathoner is ridiculous.  These men could easily have PB's 3 to 5 minutes faster if they had focused their energies on the very fast pace set races that the africans dominate. 

   That said there is little doubt that we are underachieving in the marathon as compared with the track.  I think that a parallel can be drawn between current american running and the level that the Kenyans were at in the 1990's.  At that time many, many kenyans were running under 27:30 and 13:20.  A good number were under 61, 27 and 13.   Yet almost none were running inside 2:08 for the marathon.  In fact only a fraction of the number of Kenyans were under 2:10 as are today.

   What happened.  Well to listen to many in the sports media tell it the Kenyans stopped fearing the distance and started attacking the marathon.  This is to my mind the stupidest assertion I have ever heard.  The kenyans always attacked.  They had been roaring out at fast paces at marathons from the moment they turned to the roads in the mid 1980s.  The question is why did they stop blowing up?

  My arguement is that Renato Canova, and a couple other coaches, started to do professional development with coaches in kenya.  Traveling the country working with athletes and sharing infomation like this,, with coaches.  This lead to a seed change in how the Kenyans prepared for the marathon.  I think the general fitness that came with this kind of work also lead to greater performance in the half marathon but there the difference was far less.  A 61 man was now becomeing a 60 man.  In the marathon however it was stunning.

  In 1998 the 10th fastest Kenyan marathoner ran 2:08:52, this was a great year for the kenyans in the marathon at that time.  By 2008 the 10th best was 2:07:21.  A solid improvement but the bigger difference at that point was up front as the world lead had gone from high 2:06's to 2:03's.  This meant that big improvements were needed to win and so more and more athletes and coaches adjusted their training accordingly.  In 2015 the 10th fastest Kenyan ran 2:06:19.  A startling time that is under 3:00 per kilometer pace and that no man had ever run faster than prior to 1998. 

  My personal experience is what makes me believe so fully in this system.  In the fall of 2005 I had never run under 24:30 for 8k.  I had a 1:07:28 half marathon best.  I began training in the most rudimentary way with Canova workouts and systems and by the end of spring in 2006 I had run 23:26, 1:03:44 and 2:15:28.   Later on after the Olympic trials I was able to get Canova to send me a training schedule.  You should be able to view the schedule here,

  I was already struggling with my coordination issues and as such I never ended up racing off of this training.  I did however find myself in the best shape of my life by far at the end of a month of this training.  I cannot say for sure how fast I would have run I can say I felt confident I would be able to run under 1:03 for the half and in the 2:10 range for a marathon in reasonable conditions, not tailwind, at Boston. 
  So what are the Africans, and a guy like Moen doing that I believe that we Americans are not.  I think the four major things are, one, truly specific marathon workouts in numbers.  So not doing one 16 mile long run at marathon pace and otherwise training like you are getting ready for a half marathon or 10k.   In this type of marathon training the athlete runs a lot of marathon paced work every week, sometimes in multiple workouts per week throughout the training cycle with 15 to 30 miles of marathon paced work run each week during the specific phase. 
  Second long hard runs of around marathon distance run at 90 to 95% of marathon pace.  These workouts start much shorter, around 20k, in the base phase but build up to around 40 to 45k during the specific phase.
  Third alternation style workouts where the athlete averages marathon pace for 10 to 15 miles but does so by alternating between running slightly faster than and recovering slightly slower than marathon pace. 
  Fourth moderate medium length, 10 to 18 mile, light tempo runs at an effort slower than marathon pace but faster than a reasonable training pace. 

  Many top american groups are implementing some of these strategies.  The fourth one is very much like Schumachers' rhythm runs for example.  Meb did a marathon paced tempo run pretty much every week during his marathon build ups.  I think in the marathon the big one most americans tend to fall short on is the specific work.

  Finally I think that one area that the Africans excel at and that much of the rest of the distance running world fails at, myself very much included, is the balance between training very hard generally but not fearing to take complete rest or to half ass workouts. 
  I read an article where a 2:05 Kenyan marathoner was asked why he felt the Japanese could not compete in the marathon with the Kenyans.  He said he thought that if the Japanese trained like the Africans  they would be the best in the world.  When asked what he thought the Japanese were doing wrong he said they were training too hard. 

  Similarly when I followed the linked Canova plan, which was the first time I didn't have to figure out my own paces for the workouts, I was shocked how EASY most of the workouts were.  In a two week block there were 6 or 7 "workouts" but 5 of them would be barely harder to do than a basic training run.  Then one or two of them would be savagely hard. 

  This is not to say that I think we should make a return to the under training that plagued the 1990's.  I think the tricky key is that the athlete needs to train extraordinarily hard in the macro sense but that they need to be able and willing to reduce the effort in the micro sense.  Doing more workouts, and very high volume, but realizing that those workouts might be quite easy and that is ok. 

  I watched a documentary following an athlete who eventually finished 4th at the NYC marathon and the thing I found most different about him compared with myself was that when faced with hardship he opted to half ass his training for a while as a sort of compromise.  He skipped the harder workouts, mixed in days off and then when his body came around he got serious again.  My coordination issue has defied all my attempts to solve it so I doubt that a similar attitude would have saved me from it but I do wonder if I had been a bit more like this if I could have run more consistently well both during my short time of being on the national level and fully healthy, 2006/2007 and in the shorter distances over the years that followed.

  Finally I think that the very top americans are making some changes.  Schumacher's ladies have run better in the marathon this year, though sometimes what is effective training for women in the marathon does not carry over to men because we are less efficient with glycogen, and Salazar has obviously had more success with the marathon of late, seen both in Rupp's very effective running but also in Suguru Osako's 2:07:19.   However I think that there is still an opportunity for one of the second tier groups to stun the US distance world and dominate the top of the USA marathon rankings and perhaps take the majority of the spots on the U.S. Olympic team.

  I think that if you are running more than 5% slower than your half marathon best on similar terrain in the marathon you are under achieving and if you have shown a predilection towards the longer events than that conversion should be closer to 3%.  So for a mid 1:01 half marathon athlete, of which there are now a fair number in the USA that means running in the 2:06 mid to 2:08 mid range.  Obviously in good conditions this would likely fall short of what it would take to beat a guy like Rupp but certainly you could take a spot on the team.  Furthermore a group that was slowing like this would expect mid 1:02 half marathoners to run in the 2:09 to just under 2:11 range.  Think of the impact on american marathoning if one of these groups with 3 to 5 sub 1:03 guys got each of them to run in the 2:09 to 2:10 range in the next year.  I also believe that Moen shows that if they make these changes it is likely that athletes will not only race the marathon closer to the equivalent of their existing pb's in the other events but it is quite likely that they will see a jump in general fitness as well.   In which case perhaps some of our consistent 62 minute half men could find themselves running 59:42 and 2:05:48 in a year or two like Moen has.

Sunday, November 19, 2017

Training for last two weeks, November 6 to 19, 2017

   If you are looking for the cliff notes it is basically a whole lot of not much.  I see a specialist on the 27th but that will likely just be a meet and greet and a ticket to an MRI.  I had an X-ray which unsurprisingly didn't show anything.

Monday AM 4 miles, 29:58, with Uta
PM 4 miles, 29:10, with Uta

Tuesday AM 5 miles with Melissa and Uta, 38:13
PM 4 miles, 27:14, 6 strides

Wednesday AM road 4 with Uta in 29:00

Thursday AM 4 miles with Uta in 27:53
PM 1.6 warm up and 3x mile on Phillips fields, the watch may have been a bit wonky on these, 5:18, 5:14, 5:12, 3 mins recovery.  1/2 mile cool down

Friday AM road 5 with Uta and Melissa, 39:13
PM road 4 miles, 25:57

Saturday AM 4.2 miles with Uta, 32:06
PM 2 mile warm up, strides, some drills, some stretching, tried to do a 2 mile tempo in 10:00, felt great aerobically but hip started to hurt so I stopped after 8/10ths of a mile in 3:58 and jogged in.

Sunday 4 miles with Melissa, 27:53

Monday AM 4 miles with Uta, in 29:11

Tuesday AM 4 miles with Uta,  31:00
PM road 4 with Uta, 26:23

Wednesday AM 4 miles with Uta, 29:10
PM  5 miles with Uta, 34:07

Thursday AM 4 miles with Uta, 28:45
PM 4 miles with Uta, in 26:28

Friday PM road 4 with Uta, and first 1.2 with Melissa, 28:05

Saturday AM 4 miles with Uta and Melissa, 29:32
PM road 4.3 with Uta, 27:52

Sunday AM road 4 with Uta, 28:23
PM 4.3 miles, 28:30

Summary I guess it is what it is.  I'm happy to be running a little.  I really haven't lost much fitness.  Obviously the hip doesn't feel that great but it is liveable and hopefully in another 8 weeks or so it will be healed up...
  Hope your well.