I know that I said I would take it slow, and only do two interval sets on my first running workout this week. Here's the deal: I decided to do the intervals on my S-shaped driveway which is a little more than 100 meters from the garage door to the street. I have measured it with my surveyor's wheel. I was excited and started my workout -- the first one on my new Forerunner 630. The first two sets had some expected discomfort, but less than expected. I ran sets three and four, and the right leg had warmed up and felt good. Then it hit me -- in my excitement to do the intervals on my drive, I forgot the heart-rate monitor which also has the tech for the running dynamics! I admit to being a bit of a fitness-tech geek, but I am only interested in stuff I can really use in my training. I went inside, put on the monitor, and re-did the four sets, in essence doing the same mile workout I did previously (but about 20% faster this time) which had me hurting for a couple of days afterwards -- but I got my running dynamics on that second four sets of intervals! LOL! I did follow-up with a good stretch routine.
The hamstring held up well, though it did voice a light opinion or two the rest of the day. I awoke this morning, and was in the midst of taking the dog out, making coffee, serving coffee, and cleaning up after coffee when I realized I had no discomfort in the back of my knee. I was excited for my PT workout! The PT workout went very well, which included 20 minutes on the Nordic-Track and two sets of bridges and squats, both using the stability ball. Stretching is a daily activity now, post-workouts.
The new running dynamics of the Forerunner 630 over the old 620 include a ground-contact balance check. I suggested such a measurement four years ago, and although I do not claim to the the originator of this implementation, I am glad to see the information available. I am just a little outside the green (good zone), with a 51/49 split favoring the left side, which might have something to do with the right leg issues. It also measures the economy of the stride, taking a ratio of vertical oscillation (how much one moves up and down during the stride) to the stride length. I scored very well on that one, as I am a pretty "flat" runner, typically oscillating only two inches (five centimeters) during my stride. Having the Forerunner 630 is like having a coach, and good running form is the most important aspect of injury-free running.
A little note on the re-attached biceps: I did my three super-sets with both arms (one super-set is 10 reps of curls palms-up, 10 reps palms-down, 10 reps of palms-in). I am glad to say it is time increase the intensity of the workout. I will probably go with pyramid sets, starting at level six. The number of reps in a pyramid set is the square of the level number. I will "build" a pyramid with each type of curl, each type done in concurrent sets. PT for the biceps is over; I am working out again!
I am looking forward to the run session tomorrow...