Monday - Rested. Yeah, my legs were a little tired after that ride.
Tuesday - Rode 12 miles in 51 minutes (14.1 mph pace)
Wednesday - Ran 4 miles in a hilly neighborhood in 43 minutes (10:40 pace). It was a beautiful day! When I got home I stretched then did about 12 minutes worth of some core and arm exercises:
(30 second plank + 10 push ups) x 4
(10 lying leg raises + 10 tricep dips) x 4
Thursday - Lifted weights at the gym for 45 minutes. My core was really sore for some reason from whatever I did the day before so it kind of hurt. I always feel a little lazy when I only do weights, but I guess it's better than nothing, right? I was thinking of doing a mile or two on the treadmill but I forgot to pack socks, so that wasn't going to happen.
Friday - Rested.
Saturday - Ran 9 flat miles in 1:33 (10:16 pace). This run was GREAT! I was a little overdressed so I got a little hot (I prepared for the 15 mph winds they were calling for...which didn't happen until way later in the day). I was running solo on this run and I liked it (although running with someone would have been great too!). I took a few walking breaks whenever I felt that I needed them and I managed to keep a pretty steady pace the whole time. I wanted to push it to 10 miles but I decided to be good and stopped at 9 since my last long run was two weeks ago and only 7 miles. This is my longest distance post-injury so that gave me another reason to smile.
I did a lot of stretching and tennis ball butt massaging when I was done. My butt/hip were definitely tight on Saturday and Sunday but thankfully my SI joint (the one that I sprained) didn't seem to be hurting at all!