16962 total / 0 in 2018

2017 Goals: Get Leaner - cut body fat to 10%; Get Stronger - increase max bench press by 20%; Get Faster -1 mile below 6:15; & Go Longer - complete a 100-miler.

Pop C. ran: My plan called for 13...

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  • 10 miles
  • 02:00 time
  • 11:39 pace
  • 1559 calories
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Scenic Loop Around the Hood Low 70's with about 85% Humidity 10.3 mi 02:00 11:39 pace

My plan called for 13 at 10:38 (PMP +30). Knew that shouldn't happen. So I opted for an easy 2 hour run. Left groin held up well. I'd say its about 85%. Tweaked my left hamstring on the recumbent earlier this week. Need to keep an I on that. Continuing my PT for my L5, L4, and right SI issues. Rolled my left ankle at mile 6.3 when I was distracted by an elderly homeless man with all of his belongings on a luggage cart. Thankful to have a job and a home. The ankle seems OK. Four weeks until the Rail Trail 10-miler. Fifteen weeks until the Harrisburg Marathon and sixteen until Thunder Road. Glad I'm able to run! :)

  • Lou Ann
    Lou Ann

    Tough run Mel. Take care of all the niggly pains. Too bad about your ankle and the homeless man.

    almost 6 years ago Like2 people

  • Holly T.
    Holly T.

    looks great!

    almost 6 years ago Like1 person

  • Terry F.
    Terry F.

    Awesome miles Mel! Hope all keeps working for you!

    almost 6 years ago Like1 person

  • Barbara W.
    Barbara W.

    Lookin good! Glad the ankle is ok.

    almost 6 years ago Like1 person

  • Alfred H.
    Alfred H.

    Great run, Mel! I'm glad your ankle is ok!

    almost 6 years ago Like1 person

  • Kevin B.
    Kevin B.

    You are well along the comeback trail, my friend! Be careful, and keep up the PT, and you'll kick butt this fall!

    almost 6 years ago Like1 person

  • Scott B.
    Scott B.

    Great effort, Mel! Even though you've taken some time off of running at least you have kept up your activity level hopefully making your return to running that much more seamless. As for the homeless man, sometimes I think God shows us things like that to remind us how lucky we are to have the things we have!

    almost 6 years ago Like1 person

  • Raphael A.
    Raphael A.

    Ouch on the ankle tweak! Take care of those legs and great comeback work, Mel!!

    almost 6 years ago Like1 person

  • Tania S.
    Tania S.

    So glad to hear you're out running again :)

    almost 6 years ago Like1 person

  • Mike F.
    Mike F.

    Nice run Mel.

    almost 6 years ago Like1 person

  • Elizabeth

    Sounds overall like a good run. The tough things are on the mend. I roll my ankles when I get distracted too...or fall flat on my face. Great job getting those miles in on a hot day.

    almost 6 years ago Like1 person

  • Pop C.

    @Elizabeth , I was very happy that I didn't fall like I usually do when I roll it.

    almost 6 years ago Like

  • Dana

    Glad you're healing up nicely. Great run!

    almost 6 years ago Like1 person

  • Nancy

    Great job Mel!

    almost 6 years ago Like1 person

  • Rob H.
    Rob H.

    Great 10 and great week Mel...when ya pass people and hear "damn"...the weights are paying off! Haha

    almost 6 years ago Like1 person

  • Michelle N.
    Michelle N.

    I LOVE your attitude! So many things to be grateful for...

    almost 6 years ago Like1 person

  • Kate H.
    Kate H.

    Well, I guess you did do the LSD.

    almost 6 years ago Like1 person

  • Azaka R.
    Azaka R.

    Great job, Mel! You have a lot coming up!! Hope the ankle is fine and the hamstring doesn't bother you in future runs!!! Seeing the homeless always make me very grateful for what i have and when things are tough I always think of the others who have it worse.

    almost 6 years ago Like1 person

  • Dale T.
    Dale T. Hi-five

    Great run Mel... Take care of that ankle :-)

    almost 6 years ago