As much as I love living on the Peninsula, I don't really like running around it, at least not on weekends. After last weekend's blah run at Seal Point I needed a change of scenery. A couple of weeks ago I joined the UCSF Mission Bay gym in the City which has 3-hrs validated parking. I decided to take advantage of it for last Saturday's run. I went to bed early on Friday night and was up early on Saturday morning. I had breakfast, did some PT exercises and was out the door by 7:00 am. Although Mission Bay is in the City, it's right off the freeway and is only 20-minutes away door-to-door. I dropped off my gym bag in a locker then did some warm-up drills.
I joined the Mission Bay gym because it is where the RunFit clinic is located. At my last visit my physical therapist taught me some drills on the treadmill that are supposed to help correct form. I did those drills for about 10-minutes then headed outside for a 9-mile run.
I used the first mile as a warm-up which took me to AT&T Park.
I fived Willie McCovey for good luck, then continued down the Embarcadero. I love running this route.
Though it was still early for a Saturday morning, there were enough people out and about where I could feel the vibe and energy of the City. It was exactly what I was looking for.
During the entire run I concentrated on engaging my glutes. This is the one thing that my PT is trying to teach me - to strengthen these stability muscles so they can support my body when running. They haven't been strong enough which is how my IT Band and Piriformis has gotten overused. I'm continuing to stay conservative and took 60-second walk breaks at every mile. I turned around at the Aquatic Park, ran back to Mission Bay finishing a 9.38-mile run. Despite the nine 1-min walk breaks (which I programmed into my Garmin), I still finished with an overall average pace of 10:21 min/mile - much better than I expected.
After the run I went into the gym and stretched for about 30-minutes, cleaned up then headed home to ice my knee. Previous to this weekend I had been hesitant to run outside of my neighborhood because if I didn't ice my knee immediately after I was done running it would stiffen up pretty bad. By the time I got home it was a little stiff but nowhere near as bad as it usually got. I iced it, had lunch, then took a nap. It nagged me the rest of the day but by the time I woke up on Sunday it was back to normal.
Sunday was a rest day. This morning I swam, and then went to Seal Point this evening to do some dynamic PT exercises and run the hill a few times. Things seems to progressing in the right direction and I'm hopeful it continues this way.