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October 5, 2016 – I will offer my eleven month report:

Running. Two 5ks under my belt now. The second was a little faster, averaging 10:55mm. Subjectively, it felt much better, whether due to better pacing or just being further along I can’t say. No aches or pains whatsoever. I have settled into a three miles every other day pattern, with a long run of four miles on the weekend (3-3-4 or 3-3-3-4). I think I should stay here awhile and let my body get comfortable with this—and work on getting faster. In December I’d like to bump up my distances a bit. We will see if I am ready to run two days in a row or not.

Swimming. Real life has interfered with my ability to get in the pool as much as I would like, but I am averaging four swims a week. Everything is improving. I am more supple when undulating for breast or fly, for example.

Biking. Okay this element has been neglected. I was riding my bike to run errands and attending spin class pretty regularly at the start of the month, but have fallen off in class attendance. (I still ride my bike on errands)

My right hip still swells and feels weaker. It is pretty subtle and it happens when I put a new stress on the hips, like running a new, longer distance or doing a long kick set with fins. I am going to bring this up with Dr Gross in November when I go for the one year check up, but I am not very concerned. Ice and pulling back on the activities seems to make it go away. I think time is the cure. Well, and reinstating some of the strengthening exercises. I feel like my glutes and quads are doing pretty well, but those external rotators have been left behind. They need a chance to catch up.

Lots of small things I can do now that are pretty cool: deep squatting, getting up from deep squatting (!), getting down on the floor to play with cats and babies. I carry heavy things, I take long car trips, I walk on slippery surfaces. Such a big change from this time last year!