Running strength and speed are returning...

[David]

After a mile 9 minute pace warm up, was able to maintain a smooth pace and finished with the last mile at 6:30 pace for an average of 7:45 for 5 miles.  The last 3 weeks I've averaged 20-25 miles a week, haven't been able to do that in a couple of years without pain and hobble.  That included 2 trail race runs of 16 and 13.1 miles too.
Bike strength and speed are inching up as well.
At 8 months post-op each week still continues to feel better and better.
Now if I could just lose 10 lbs....or more ::)
Keep at it...
David

[Woodstock Hippy]

That's great news, Dave!  You are right on schedule for your racing season.  I'm two months behind you and did my first continuous run today.  It felt great and I'll be coming up behind you!

[hipnhop]

What???? I hope you don't compete in my races - I am doomed!!!!! Keep up the good work Hippy!!!

[David]

No worries Hip...I think I'm older than you anyway ;)
I was signed up for the new IM 70.3 National Harbor race and just found out it was cancelled...now what?
I don't want to sign up for an earlier race than August because aside from the BHR rehab, I need to get fit(ter).
Only choices I see are Steelhead and Timberman.  Leaning toward Timberman, as it's within driving distance.  Was kind of looking forward to my return to racing at a new venue, but itiswhatitis.  Just psyched that I'm getting a little "sparky" again.
D.

[ScubaDuck]

David-

That is impressive.  I think the 13 years of no running before HR has me a bit slower on the rehab curve.  I had a wonderful 40 minute run but I suspect it was all between 8:30 - 9 minute pace.  It was the first run where I didn't feel my hip or IT band.  It seems that if I start out fast or get going too fast my hip capsule gets very sore and IT band tightens up.

Dan

[David]

Dan & all...
I have literally been working my ass of to get to this point.
Fortunate enough to work for myself to dedicate time to my rehab.
As they say...Ass, Grass or Cash...nobody rides for free...
I've got a mission and I'm going to get there...
D.

[Woodstock Hippy]

Dave, for those ten lbs, try My Fitness Pal app.  I've used it to get rid of the flab I gained last year before and after surgery.

Congratulations on your running!

[Arrojo]

Great news, David.  Do you have a kick for the last quarter mile?  Be curious to see how or if sprinting is in the cards.

[David]

Arrojo,
Any run before yesterday when I tried to turn on the speed my hip capsule said "no too fast".  I kept that pace for the entire mile though without any breakdown.  Only limiting factor is my fitness right now.  I officially started a training program this past Sunday, so hopefully things continue to shape up.

DGossack,
I still can't bust out of the gate at the start of any run.  Takes at least a mile or two until I feel comfortable enough to open up my stride a bit.  One thing is for sure, the IT band and trochanter soreness issues I was having have subsided.  Been concentrating on the glute medius/minimus strengthening and still going for the Graston Technique once a week, been so helpful.

Patience and take what it's giving you...hope I can stick to that advice.
David

[David]

26 mile run week...
Today was my longest at a good pace 11 @8:19...
Did 7 on the hilly road and 4 on a sandy hilly trail...
After 6 miles my hip capsule got tight like I could/should not run anymone, but just stopped and stretched for 30 seconds and all felt better again.
Happy weekend...

[Dannywayoflife]

Thats awesome David keep it up

[Woodstock Hippy]

Great job, Dave.  I'm still chasing you, but just like Bennet and Lieto chasing Lance yesterday, there's no catching you!

[Rob6297]

Think Lance can win France IM? Will be interesting!

[Woodstock Hippy]

He's been racing in all black.  Be interresting if he goes all Yellow for IMFrance.

[Rob6297]

That would really rile the French up!