Wow, another post on the blog..... something might be happening. it's speculation at this point, corroborated with some good runs, but still, my credibility for predicting these kinds of things is pretty bad...... I just finished a 13 mile week, 3 runs, a little over 4 miles per run, brisk pace. Soreness has been light. I've made a few changes recently that might explain this.
I think the biggest change is that I got a new pair of shoes--- Nike Free's. Heard some stuff on NPR--- who is the guy who claims to be injury free since he started running barefoot? There's a book out recently, I think. Anyway, the first thing I noticed when I put them on was that they were comfy, like slippers. Then when I ran in them, I could feel my feet interacting with the ground. It felt nice..... new. I think they have changed my technique. I can feel myself landing on my forefoot. And I can feel my feet pushing off-- that plantar flexion business. And when my foot lands, it's soft, quiet. My other shoes (Brooks Glycerins) tended to clunk when they landed. I'm surprised to be saying all of this... my feet are pretty fucked up--- it makes sense to strap some elaborate motion control contraptions on my feet, not Free's. Anyway..... weird.
I've also been trying to run pose. I've had a tendency to heel strike. It makes sense that landing on your heel probably isn't the way you were meant to run, because you wouldn't do it if you were barefoot. I'm skeptical about these kinds of sites and their infomercial-like testimonials, but I'm taking what I think I need and nothing more.
postscript: Born to Run--- that's the name of the recent book mentioned above. I think the implication, or maybe the assertion, is that barefoot running is the solution to most running injuries, a claim that I'm skeptical about, but it's interesting stuff, worth investigating.
Sunday, December 20, 2009
Thursday, December 10, 2009
4 miles of optimism
My optimistic expectations are well documented in this blog. When something good happens--- I have a good walk, good bike ride, good run, I'm compelled to write about it here and then attempt to extrapolate where I'll be in a couple months, given that I feel good at that very moment. But something always happens that forces me to revise my optimism. At least now I see the pattern.... took me a couple years, but finally I get it. So lately I've been resigned to the fact that the old hip may never get better. It's easier this way--- acceptance. and I get tired of wondering.... the uncertainty sucks..... just want an answer, even if it's not good.
But dang, I just had a good run. 4 miles, 7:30 avg pace, trail, no soreness. Haven't run this well since I can remember.... Maybe I'll run a sub-40 10k in March....... (kidding)
But dang, I just had a good run. 4 miles, 7:30 avg pace, trail, no soreness. Haven't run this well since I can remember.... Maybe I'll run a sub-40 10k in March....... (kidding)
Tuesday, November 24, 2009
Oh boy, here we go again
My apologies for not following up the previous post sooner.... but it isn't difficult to guess what happened, namely, that Airrosti wasn't the "something" that I needed to return to running. Airrosti was good for me though-- I definitely needed to break up some of the junk around my hip. And I've had a few 10 mile weeks since then, which isn't bad... it's better than where I was a year ago before I had my 2nd hip scope. And the biking isn't bad--- soreness on some days, but no real pain. Some days the hip is sore for no good reason, which is frustrating. And if I try to run more than 30 minutes, I will feel it for the next couple days, which is also frustrating, and a little depressing.
At a year out from my last surgery, I find myself thinking about where I've been and where I'm headed with this hip thing. My running addiction is largely gone. I used to be a good runner, used to plan my week of workouts, used to enjoy the gym, used to eat foods with the right amounts of carbs, protein, fat, used to have more definition in my muscles, etc, etc. Work and fatherhood have largely taken up the slack. It's easy for me to tell the story, to myself, about how I used to be obsessed with running, and how I did crazy things, like 10 Wilke hill repeats at 11:00pm while the family was sleeping and then getting up the next morning at 5:15 and doing 10 800m repeats at 5k pace. It's easy for me to tell myself that being obsessed like that was probably unhealthy, and that I've found a better balance, and that my body probably wasn't meant to run anyway, and that I'm coming to terms with these truths. And I had some good times, like my last marathon, seeing the clock and realizing that I was going to finish ahead of my goal, and raising my arms and yelling, and yelling, and yelling, and being a little unsure what I was doing because the finish line was actually a little farther than I thought, but just feeling incredibly happy at that very moment......
My running experiences were all gifts, and I'm truly happy to have experienced them. And sad too, of course, to look back. But I gave it my best shot--- 2 surgeries over 2 years just wasn't enough to fix the old hip. I've decided to move on....
But it's been difficult-- I still think about running, and still get frustrated when I think about what I've done to fix things, and what I have to show for it, especially now, at my 1 year post-op anniversary, when I expected to be "healed" and considering my next marathon. I've been channeling my frustrations into Google, looking for answers to my questions. Such as, whatever happened to Floyd Landis? He won the Tour in 2006 (sorta) with an arthritic hip--- actually, I remember, he had avascular necrosis--- some serious shit. He is back at it, competing at a world-class level. How can he recover from a hip bone that was actually *dead* and I can't recover from a torn piece of 3mm thick cartilage? Well, maybe he found the right medicine. He had no choice really-- hip scoping would have done nothing for him-- he could either have a total hip replacement or the relatively new Birmingham hip resurfacing. He opted for the hip resurfacing.
Hip resurfacing is bigger in Europe. It's designed for people with arthritic hips but good bone density, or usually, younger, active patients, typically between 35 and 55 years old. Huh.............. and so it has begun again--- my latest foray into this hip shit.
Well, it turns out that the web is full of stories of extremely satisfied hip resurfacing patients--- triathletes, marathoners, ultra-marathoners. ultra-marathoners? Well, that's pretty fucked up. I haven't heard of a single story of a hip scope patient running a marathon, let alone an ultra--- of course, there may be a story or two out there, but it's definitely rare, and I haven't found one. Instead, there are lots of stories of frustrated hip scope patients, like me..... and why haven't I heard about this before?
Cory Foulk is a satisfied hip resurfacing patient. He's an ultra-marathoner extraordinaire--- does several ironman tri's and ultras each year, often wins his age group. I've been exchanging emails with him-- really nice guy, chock full of interesting information and advice. He gets it. He understands what it's like to be a runner, and what it's like to lose it. But he's back, better than ever, and he's a strong advocate for hip resurfacing. And fuck, if a big part of me wants to be like him.....
And I thought I might be over running. Like being dumped by a girlfriend, moving on has been really difficult..... and the room it has created in my life hasn't been altogether bad.
But..... I'm at least curious, and the idea of being a runner again is pretty appealing, still. So I've made an appointment with a doc in Houston on 1/13/10 for a consult. A different doc, a doc who specializes in hip resurfacing. Lots of questions of course. Am I even a candidate? Will my insurance cover it? Do I want to put myself and my family through this yet again? And isn't the 3rd elective surgery sort of an indication that you are mentally fucked up? I mean really.... (or so I imagine people thinking. and I don't disagree by the way.) And what if it doesn't work? Fuck, what then? I already feel like a big ol' fool.....
So... this story has some life in it still..... as my wife put it so well, oh boy, here we go again.
At a year out from my last surgery, I find myself thinking about where I've been and where I'm headed with this hip thing. My running addiction is largely gone. I used to be a good runner, used to plan my week of workouts, used to enjoy the gym, used to eat foods with the right amounts of carbs, protein, fat, used to have more definition in my muscles, etc, etc. Work and fatherhood have largely taken up the slack. It's easy for me to tell the story, to myself, about how I used to be obsessed with running, and how I did crazy things, like 10 Wilke hill repeats at 11:00pm while the family was sleeping and then getting up the next morning at 5:15 and doing 10 800m repeats at 5k pace. It's easy for me to tell myself that being obsessed like that was probably unhealthy, and that I've found a better balance, and that my body probably wasn't meant to run anyway, and that I'm coming to terms with these truths. And I had some good times, like my last marathon, seeing the clock and realizing that I was going to finish ahead of my goal, and raising my arms and yelling, and yelling, and yelling, and being a little unsure what I was doing because the finish line was actually a little farther than I thought, but just feeling incredibly happy at that very moment......
My running experiences were all gifts, and I'm truly happy to have experienced them. And sad too, of course, to look back. But I gave it my best shot--- 2 surgeries over 2 years just wasn't enough to fix the old hip. I've decided to move on....
But it's been difficult-- I still think about running, and still get frustrated when I think about what I've done to fix things, and what I have to show for it, especially now, at my 1 year post-op anniversary, when I expected to be "healed" and considering my next marathon. I've been channeling my frustrations into Google, looking for answers to my questions. Such as, whatever happened to Floyd Landis? He won the Tour in 2006 (sorta) with an arthritic hip--- actually, I remember, he had avascular necrosis--- some serious shit. He is back at it, competing at a world-class level. How can he recover from a hip bone that was actually *dead* and I can't recover from a torn piece of 3mm thick cartilage? Well, maybe he found the right medicine. He had no choice really-- hip scoping would have done nothing for him-- he could either have a total hip replacement or the relatively new Birmingham hip resurfacing. He opted for the hip resurfacing.
Hip resurfacing is bigger in Europe. It's designed for people with arthritic hips but good bone density, or usually, younger, active patients, typically between 35 and 55 years old. Huh.............. and so it has begun again--- my latest foray into this hip shit.
Well, it turns out that the web is full of stories of extremely satisfied hip resurfacing patients--- triathletes, marathoners, ultra-marathoners. ultra-marathoners? Well, that's pretty fucked up. I haven't heard of a single story of a hip scope patient running a marathon, let alone an ultra--- of course, there may be a story or two out there, but it's definitely rare, and I haven't found one. Instead, there are lots of stories of frustrated hip scope patients, like me..... and why haven't I heard about this before?
Cory Foulk is a satisfied hip resurfacing patient. He's an ultra-marathoner extraordinaire--- does several ironman tri's and ultras each year, often wins his age group. I've been exchanging emails with him-- really nice guy, chock full of interesting information and advice. He gets it. He understands what it's like to be a runner, and what it's like to lose it. But he's back, better than ever, and he's a strong advocate for hip resurfacing. And fuck, if a big part of me wants to be like him.....
And I thought I might be over running. Like being dumped by a girlfriend, moving on has been really difficult..... and the room it has created in my life hasn't been altogether bad.
But..... I'm at least curious, and the idea of being a runner again is pretty appealing, still. So I've made an appointment with a doc in Houston on 1/13/10 for a consult. A different doc, a doc who specializes in hip resurfacing. Lots of questions of course. Am I even a candidate? Will my insurance cover it? Do I want to put myself and my family through this yet again? And isn't the 3rd elective surgery sort of an indication that you are mentally fucked up? I mean really.... (or so I imagine people thinking. and I don't disagree by the way.) And what if it doesn't work? Fuck, what then? I already feel like a big ol' fool.....
So... this story has some life in it still..... as my wife put it so well, oh boy, here we go again.
Thursday, July 30, 2009
Something?
2 days ago on Tuesday I went to get "Airrosti" treatment. I had heard about it from a triathlete friend. She had fought plantar fasciitis for 2 years before getting Airrosti, which cleared it up in 2 weeks.
The treatment was painful at times--- deep deep massage is how I'd describe it. I have a long list of doubts as to why it won't work for me. But I went running 2 miles this afternoon and had no problems or pain during the run, which is good. I haven't run for 6 weeks. Now I'm waiting to see if there is any delayed onset pain...... but I must admit, I wasn't expecting to feel this good. So I'm having some immensely tentative and cautious feelings right now that something might be happening. Stay tuned.....?
The treatment was painful at times--- deep deep massage is how I'd describe it. I have a long list of doubts as to why it won't work for me. But I went running 2 miles this afternoon and had no problems or pain during the run, which is good. I haven't run for 6 weeks. Now I'm waiting to see if there is any delayed onset pain...... but I must admit, I wasn't expecting to feel this good. So I'm having some immensely tentative and cautious feelings right now that something might be happening. Stay tuned.....?
Monday, July 20, 2009
Setback and perspective
There seems to be a pattern where I have good times of guarded optimism followed by setbacks, sometimes big setbacks like last summer.... A few weeks ago (June 16) I was running on the UT track and some guy in spandex passed me, so I did a little pick up, nothing big, just a little acceleration--- I'm competitive after all and I have a general dislike of those wearing spandex--- and then it went-- sharp pain in my hip. I continued to run along for a few strides in disbelief. I even finished the workout, but cut it a little short. Denial. Took some Aleve when I got home and woke up the next morning with a sore hip.
Doc says it could be scar tissue that broke free causing bleeding in the joint and it might take a few weeks of cross-training to recover. But of course, I'm inclined to think the worst.
Right now the hip feels good. I've run a couple times since, short distances, 1 or 2 miles, but the hip is sore for the next couple days. So I've stopped running. I've reached the conclusion that I can't rely on running as my main form of exercise, given that I'm stressed, and exercise is by far my best stress release.
So I'm going to try to become a decent swimmer. I don't like swimming, but maybe if I was good at it..... I can still bike, but I need some variety. I'm frustrated of course, and depressed. And I feel foolish for expending all this energy. But the perspective....the perspective will help me see. Gotta think that something good will come of all this.
Doc says it could be scar tissue that broke free causing bleeding in the joint and it might take a few weeks of cross-training to recover. But of course, I'm inclined to think the worst.
Right now the hip feels good. I've run a couple times since, short distances, 1 or 2 miles, but the hip is sore for the next couple days. So I've stopped running. I've reached the conclusion that I can't rely on running as my main form of exercise, given that I'm stressed, and exercise is by far my best stress release.
So I'm going to try to become a decent swimmer. I don't like swimming, but maybe if I was good at it..... I can still bike, but I need some variety. I'm frustrated of course, and depressed. And I feel foolish for expending all this energy. But the perspective....the perspective will help me see. Gotta think that something good will come of all this.
Tuesday, June 9, 2009
Slow build
Almost 2 months without blogging and 28 weeks post-surgery. It's been a good 2 months. Slow, steady building of volume, sometimes slower than I'd expected, but on the whole, progress.
My goal has been to add mileage without speed, get up to a healthy weekly total and then add some easy speed--- fartleks and the like. That's still the plan, but I can't decide when to start the speedwork. 20, 25, 30, 35 miles/week? Right now I'm at around 20 miles/week. I run 5 times a week---
Monday: easy (22.5 minutes or 2.5 miles)
Tuesday: circuit at the UT track (42.5 min or 4.5 miles)
Wed: easy (22.5 min or 2.5 miles)
Thurs: trail run (4.5 miles, 1st/Mopac loop on trail)
Friday: rest or bike
Sat: long (47.5 min or 6 miles)
Sun: bike
Work has been kicking my ass, so I've been running a bunch at night. No time for the gym. But the schedule has been working for me. I try to add 10 minutes of volume each week, but negotiate based on how I feel, slow down the pace if I have to, to get the volume without pissing off the hip. Volume is time-based instead of distance, which has been good for me to keep the pace in check. I aim for 8:30 pace, but lately I've been dropping below 8:00. As long as it doesn't feel bad the day after, I'll keep it up. I've been biking with the Jack & Adams group on Sundays-- usually riding between 40 and 50 miles. I've also been doing a super-recovery week every 5th week where I cut the volume in half. Here are my 5 weeks:
Week 1: build (add 10 minutes of volume, spread evenly (more or less) across 5 workouts)
Week 2: build (10 minutes)
Week 3: build (10 minutes)
Week 4: Recover (50% volume of week 3)
Week 5: Repeat week 3's volume
(repeat)
My long run right now is 47.5 minutes. I've had problems with it, feeling sore the day after, so I've recently introduced walk breaks to break it up, recover a little during the run. I'm trying to focus on muscle endurance, so walk breaks are no biggee, even though it kills me to walk. But the walk breaks have helped-- last Sunday I felt fine after running about 6 miles on Sat.
Being patient is often difficult. Part of me believes that one day I'll be "recovered" and I can run the way I did pre-injury, but another part of me knows this may never happen. It's the latter part of me (the smart part) that's difficult and frustrating to listen to. But I know what the alternative feels like, and it keeps the frustration at bay. for the most part.
I've found that a consistent schedule is important-- it helps me recognize when I'm doing too much-- I can compare to how I felt last week or the week before-- so I can adjust earlier, keep from going into the weeds.
Of course, I like the numbers (can you tell?), and this recovery plan works out to about 3 extra miles of weekly mileage every month. So 20 miles this week, 38 or so miles in December, 6 mo from now. That's exciting-- 1 year after surgery and I could be at around 40 miles/week, only 7 miles shy of my all-time weekly mileage high score.
Will it happen? Check back in 6 months..... heh, but I'm hoping to be better about blogging.... Fartleks July 16-- it's on my calendar, the start of my speedwork. I'll be sure to blog about that....
If you are reading this, I would love to hear from you-- just say hey in the comments.
My goal has been to add mileage without speed, get up to a healthy weekly total and then add some easy speed--- fartleks and the like. That's still the plan, but I can't decide when to start the speedwork. 20, 25, 30, 35 miles/week? Right now I'm at around 20 miles/week. I run 5 times a week---
Monday: easy (22.5 minutes or 2.5 miles)
Tuesday: circuit at the UT track (42.5 min or 4.5 miles)
Wed: easy (22.5 min or 2.5 miles)
Thurs: trail run (4.5 miles, 1st/Mopac loop on trail)
Friday: rest or bike
Sat: long (47.5 min or 6 miles)
Sun: bike
Work has been kicking my ass, so I've been running a bunch at night. No time for the gym. But the schedule has been working for me. I try to add 10 minutes of volume each week, but negotiate based on how I feel, slow down the pace if I have to, to get the volume without pissing off the hip. Volume is time-based instead of distance, which has been good for me to keep the pace in check. I aim for 8:30 pace, but lately I've been dropping below 8:00. As long as it doesn't feel bad the day after, I'll keep it up. I've been biking with the Jack & Adams group on Sundays-- usually riding between 40 and 50 miles. I've also been doing a super-recovery week every 5th week where I cut the volume in half. Here are my 5 weeks:
Week 1: build (add 10 minutes of volume, spread evenly (more or less) across 5 workouts)
Week 2: build (10 minutes)
Week 3: build (10 minutes)
Week 4: Recover (50% volume of week 3)
Week 5: Repeat week 3's volume
(repeat)
My long run right now is 47.5 minutes. I've had problems with it, feeling sore the day after, so I've recently introduced walk breaks to break it up, recover a little during the run. I'm trying to focus on muscle endurance, so walk breaks are no biggee, even though it kills me to walk. But the walk breaks have helped-- last Sunday I felt fine after running about 6 miles on Sat.
Being patient is often difficult. Part of me believes that one day I'll be "recovered" and I can run the way I did pre-injury, but another part of me knows this may never happen. It's the latter part of me (the smart part) that's difficult and frustrating to listen to. But I know what the alternative feels like, and it keeps the frustration at bay. for the most part.
I've found that a consistent schedule is important-- it helps me recognize when I'm doing too much-- I can compare to how I felt last week or the week before-- so I can adjust earlier, keep from going into the weeds.
Of course, I like the numbers (can you tell?), and this recovery plan works out to about 3 extra miles of weekly mileage every month. So 20 miles this week, 38 or so miles in December, 6 mo from now. That's exciting-- 1 year after surgery and I could be at around 40 miles/week, only 7 miles shy of my all-time weekly mileage high score.
Will it happen? Check back in 6 months..... heh, but I'm hoping to be better about blogging.... Fartleks July 16-- it's on my calendar, the start of my speedwork. I'll be sure to blog about that....
If you are reading this, I would love to hear from you-- just say hey in the comments.
Wednesday, March 11, 2009
Insanely reasonable!
I feel like I should congratulate myself. I've been completely sane and reasonable lately. Wow-- where the heck did that come from?? I'm usually so, uh, UNreasonable. I'm running 3x/wk-- that's reasonable-- leaves plenty of time for recovery between runs. I'm adding 2 minutes each week-- so for example, I'm running 30 minutes each run this week; last week I ran 28 minutes and the week before, 26 minutes. That's so reasonable! And the walk breaks-- I didn't just take them out all of a sudden-- I've been slowly extending the time between them. So yesterday I ran 17 minutes, walked 2 minutes and then ran 13 more minutes. Tomorrow, I'll run 10 minutes, walk and then run 20 more minutes. Next week, I'll try 30 minutes continuous-- but since I took out the walk breaks, I won't add any volume. Wow, that's so reasonable!! And the hip? Good! Congratulations, self!
Wednesday, February 18, 2009
Slacker
OK, clearly I've been slacking on the blog. Some reasons....
1. Kids are kicking our asses lately making it difficult to sit down and write.
2. Recovery has been going pretty good. And I haven't needed to blog to keep me honest/sane.
3. When I do write in the blog, I find that every thing I type is, well, boring.
OK, here goes...... I'm 12 weeks and a day post-op. I've been trying to work out at least 6x per week, twice at the gym, 3 runs, and a bike ride. My hip has gotten sore occasionally when I overdo it, but unlike last time, I haven't had a major setback where I have to stop exercising for several days for my hip to recover. As long as I take a day off and/or take some Aleve, I'm ready to get back into it in a day or so.
The running has been pretty good. I ramped up to 16 minutes per run fairly quickly-- about 2 weeks after I started running, but the progression slowed quite a bit after that. Currently I'm at 24 minutes per run, divided up into 6, 9 and 9, or 7, 8 and 9 minutes with a 2 minute walk break in between. Pretty soon I'll take out the walk breaks.... and keep increasing the volume, slowly, slowly....
I've always tended to hammer my workouts..... as if the lessons of 2 hip surgeries have taught me nothing. But watching the Austin Marathon last weekend, it occurred to me that I care much less about how fast I am--- I'd just like to run a marathon again. So lately, I've been focusing strictly on volume-- keep the pace slow while increasing volume. 1 week into this radical new strategy and my hip is significantly less sore. I'll let you know how it goes...
I talked to my Doc yesterday and told him how I was doing. There was one thing he said that I found interesting-- paraphrasing-- when the osteoplasty (the bone grinding) exposes new bone material, a new sheath of cartilage needs to form around the exposed bone. In the meantime, the exposed bone can irrate the surrounding tissues. This may be why full recovery can take a long time-- 6 months, 1 year.... We will see.....
1. Kids are kicking our asses lately making it difficult to sit down and write.
2. Recovery has been going pretty good. And I haven't needed to blog to keep me honest/sane.
3. When I do write in the blog, I find that every thing I type is, well, boring.
OK, here goes...... I'm 12 weeks and a day post-op. I've been trying to work out at least 6x per week, twice at the gym, 3 runs, and a bike ride. My hip has gotten sore occasionally when I overdo it, but unlike last time, I haven't had a major setback where I have to stop exercising for several days for my hip to recover. As long as I take a day off and/or take some Aleve, I'm ready to get back into it in a day or so.
The running has been pretty good. I ramped up to 16 minutes per run fairly quickly-- about 2 weeks after I started running, but the progression slowed quite a bit after that. Currently I'm at 24 minutes per run, divided up into 6, 9 and 9, or 7, 8 and 9 minutes with a 2 minute walk break in between. Pretty soon I'll take out the walk breaks.... and keep increasing the volume, slowly, slowly....
I've always tended to hammer my workouts..... as if the lessons of 2 hip surgeries have taught me nothing. But watching the Austin Marathon last weekend, it occurred to me that I care much less about how fast I am--- I'd just like to run a marathon again. So lately, I've been focusing strictly on volume-- keep the pace slow while increasing volume. 1 week into this radical new strategy and my hip is significantly less sore. I'll let you know how it goes...
I talked to my Doc yesterday and told him how I was doing. There was one thing he said that I found interesting-- paraphrasing-- when the osteoplasty (the bone grinding) exposes new bone material, a new sheath of cartilage needs to form around the exposed bone. In the meantime, the exposed bone can irrate the surrounding tissues. This may be why full recovery can take a long time-- 6 months, 1 year.... We will see.....
Tuesday, January 6, 2009
Progress
I'm 6 weeks post-op today. OK, need to do a better job of logging my workouts--- went to the gym again on Friday and ran for 6 minutes, another 3 minute walk, 2 minute run type deal. Saturday I did a brisk walk for 40 minutes, 2.5 miles pushing Bubby in the stroller. This made the hip tired and a little sore. When I walk I can feel strength in my glutes lately, whereas a couple weeks ago, it hurt to engage them. And on Sunday I ran a total of 9 minutes on the trail with Shannon pushing our kids. We covered about 2 miles. It was cold-- coffee afterwards was needed. I was worried that the soreness that had been building was going to cause a setback after Sunday's run, but Monday I did a decent workout in the gym without issues. And today hip feels fine. Compare this to 10 weeks post-op last year. I'm running better, etc, at 6 weeks out.
This time around I'm torn between pushing the running or holding off and pushing the bike instead-- to build the hip strength. The bike is good for that without the impact of running. The core exercises at the gym have been working well-- I'd like to keep them up at least 2x/wk. I'm not planning very well this time around. Maybe no plan is a good plan.... plans create expectations, expectations create training errors, blah, blah.
This time around I'm torn between pushing the running or holding off and pushing the bike instead-- to build the hip strength. The bike is good for that without the impact of running. The core exercises at the gym have been working well-- I'd like to keep them up at least 2x/wk. I'm not planning very well this time around. Maybe no plan is a good plan.... plans create expectations, expectations create training errors, blah, blah.
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