So basically Swedish and amazing
Black Swan - your original post was extremely thorough. i appreciate the help.
KMeriwetherD - thank you, my dear. I get restless if I’m not full tilt with something so, to my detriment, I may have to keep cycling as a vice for now.
Does it hurt when you cycle? What about swimming?
no, no pain. I think what she was suggesting was that cycling can cause tight hips which would compound the problem, not solve it. never been a swimmer but could be something to look into.
You can totally fix the problem AND keep cycling… I did (Im a triathlete). Its just a variable to throw into the equation. Might make things make more sense.
BS’s info is terrific. He is right, it is not just an issue of flexibility but also the strength/ activation of your stability muscles.
I got a small injury (black toe nail) after a half marathon and decided to row instead of run 3 months.
I start to run again in February. Now I run 5k in 24 minutes (PR last week, but not all-out run). I do exactly 3 hard workout per week with 13 miles in total.
Black toe nails usually happen from too much pressure against the front. This is especially true if you are running downhill and applying the breaks or your shoes are too small. It’s super important to keep your nails cut short too. Regardless, once your nail turns black it will probably eventually die and fall off anyway, it happens pretty frequently (one ultra runner was famous for having his toe nails amputated to just get around the problem) so you might as well cut it short and just keep running. Just so you know.
I’ll be running the BRK / Brooks Invest In Yourself 5K this weekend off the couch after a year off on four gym days so I’m morbidly curious how this turns out. I’m running in a seven year old pair of vibram five fingers I found in my closet this time around for kicks.
Did a long slow road 13 last night, which felt pretty good. I got a bib for the Chicago marathon, so that will probably be my next big race. Planning on getting out for some long runs each week, mostly trails, with weights, cross-training and some intervals during the week. I’ll do a few trail races over the summer, not sure on the longest yet.
I was training short and strength for a while, so it feels nice to get into running shape and drop some lbs.
Results?
It was not great, but not bad. So true story, our house was on the college bar street. Saturday was both Cinco de Mayo and graduation weekend for University of Nebraska Omaha. Which was not good for me. My friends flagged me so I convinced them to let me get one last beer and came back with a 60 oz. beer in a glass boot. Literally threw up three times that night and once within 30 ft of the starting line about a minute before the race started. Finished closer to 20 minutes than 30 minutes so I’ll take it given the circumstances.
Lol! Nice!
Ughhhhh the last 15 seconds…grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr
Like going from 5:14 to 4:59 … 
I respect the fact that this graphic is multi-cultural but that asian lady looks closer to C3PO than an asian person.
Here are my stats right now according to my scale. This is after a Saturday workout. (11-1pm Muay Thai, 1-2pm conditioning, 2-3pm light cardio). I’m looking to drop my body fat a little bit. I thought it was lower by the way my veins/abs look, but I guess I could go a bit lower.
Height: 72.5in Weight: 185.0lbs Body Water: 57% Body Fat: 17.0% Bone Mass 7.4lb BMI: 25.3 Visceral Fat: 9 BMR: 2524Kcal Muscle Mass: 146.0lb
I tried to go on an leaner food plan a few days ago, but had a leftover whole chicken (Whole Foods Rotisserie - Herb) and I should’nt have eaten the skin, but I ate everything, I was starving. So delicious.
But, I really started the next day. I’m probably going to go 80% vegan. I’m going to limit dairy and eliminate grains.
This is good though, I can aim to be ultra lean in Sept for the race to break 5min (with a lot of muscle still though) and maybe run at 175, then there is a kickboxing tournament in October. I think it’s same day weigh in, so might be able to compete at 170lbs.
4mo should be plenty to cut 8lbs or so of fat. When I cut to 172 earlier this year, I lost a lot of upper body muscle and strength. This long slow fat cut should be the recipe to avoid that.
@ACE… and whoever else cares
Had my meeting today with the head coach to see what my coaching commitment for cross country will be.
Good news… 5th ave mile is ON!
Here is my racing schedule (for anyone who wants to race me 
)
June 24 Philly sprint triathlon
Aug 9 West Chester mile
Sept 9 5th ave mile
Sept 23 Atlantic City 70.3 Half Ironman
Dec 9 Indian Wells La Qunita 70.3 Half Ironman
…no idea why so many of these races are on the 9th… weird!
How is swimming in the Schuylkill? Or, first time?
Not bad actually!