9km easy jog (maintenance)

9.00km easy jog for maintenance - in Minimus Zero v2 shoes. First time running this far in these shoes!  

Total time: 1h 17min

Started out huffing and puffing. Calves always tight when starting. Ran for about 3km before breathing started to regulate. By 5km, it was steady-state and really felt "easy". Tried to go on a route with more flat ground, but went through some uphill slopes

Focused on working out the breathing pattern when I could & also keeping torso upright + fore-midfoot strike.

Problems faced: Was holding phone for GPS tracking in left hand, traps tensed up and got really tight. Sometimes there was a little trunk rotation. 

Shoulder injury

Sustained an injury from overhead rope throw on 13 Mar 2016. Have been having trouble with lifting arm overhead and also bending elbow and reaching back for other side of shoulder

Went to polyclinic, got referral to CSMC. Seen doc at CSMC today, 1 Apr 2016.
Possible labrum tear, let's hope it isn't! X-ray showed no bone issues. MRI scheduled in mid-May.

Advice:
No swimming, no heavy lifting (yes, no bench press, deadlifts and squats). No overhead movements
What's allowed: leisure jogs and stationary bike

Sadly, may not recover in time for Spartan Super and Singapore Aquathlon :(