This was my first week of regular training after 13 weeks with 3 days or more off from running, and it's the first week of training since the last week of May, when it became clear to me that I was still injured. It feels absolutely great to be back at it again. The sun shines a hell of a lot brighter now. Food tastes better and I have something to look forward to when I wake up.

Monday 7/21
     7AM Physical Therapy
Cleared to start running. Went 5 minutes on the bike and 0.4mi on the treadmill. Also did some more exercises and was cleared to start running. The instructions were to do 1mi jog then add 0.5mi every 4 days as long as everything felt good. So, when I went running that evening I went with the same effort he had me going on the treadmill.
     6PM Run 1mi 8:56
I went from the house down the hill for a half mile then back up. I'd be better off on flat land but I deal with what I have. I was out of breath and sweaty. That's the hardest 8:56 mile I've run in a very long time.

Tuesday 7/22
     7AM Bike 7.5mi 35:30 Slow and easy.
     7PM Run 1mi 8:55. Same route, same time, much easier.

Wednesday 7/23
     8AM Run 1mi 8:46.
     7PM Lift Same routine I've been doing. Did 45 pushups in the last set. Also, I added core to lifting.

Thursday 7/24
     11AM Run 1mi 8:22.
I was waiting for the rain to stop so I could bike (safety concern), but it didn't stop for a while so I did my run in the rain. (Of course, it stopped raining after I ran). When I got out of work it was too dark to bike so I moved the bike workout to Sunday, a day in which I originally planned only 1 workout, a run.

Friday 7/25
     8AM Bike 7.5mi 35:00. Way too slow going out.
     8PM Run 1.5mi 12:14.
That's 8:10 pace which means I'm still improving even though my run just increased in length by 50%. However my leg gave a little with about 200m to go, so every day since this day I've decided to give a moderate effort and let the pace decide itself. If I shoot for pace goals every day I'm likely to injure myself again.

Saturday 7/26
     7AM Bike 7.5mi 32:00.
Best bike time. I pushed pretty good knowing my 2nd workout was a lift; nothing cardiovascular. I also worked 6 hours and was doing my job pretty good. Saturday in a supermarket isn't anything easy for a bagger.
     7PM Lift+Core.
Same routine as last time, except when I did the last set of pushups (last part of workout), the good Lord let me do 63 pushups, my most ever.

Sunday 7/27
     9:30AM Bike 7.5 33:30. Tried going faster but legs didn't have it after yesterday's ride + day of work. It was a pretty good ride despite being 1:30 slower than yesterday.
     6PM Run 1.5mi 11:45.
7:50 pace. No rain until about 5:30 or so, of course, because that's when I started getting ready for the run. It was raining pretty good when I went out, so I had a long sleeve shirt and a zip hoodie on. Sweatshirt came off gradually as I got through the run. Didn't get cold or sick or anything and I got a very nice time for this stage of training, so the run was quite a success. Of, and of course after I got inside, showered, I looked out the window to see clear skies and no rain.

Week Totals 6mi running. 35mi biking. That's the most fun I'll ever have with a 6mi week. My bike riding is going to go down as my running mileage goes up. This upcoming week I'm switching to a 3 bike rides/3 lifts per week schedule, alternating Mon-Sat, with running on all of those days, and Sunday will be a complete rest day. I may hold that schedule for a few more weeks, and when it feels right I'll add in a Sunday long run every 14 days.