My injury is feeling better gradually. I have piriformis syndrome, but might also have another nagging "something" in the butt. Regardless, it is all improving.
I'm doing lots of strength training for the glutes as well as planks. Then I'm racewalking very sloooowwwwly to give myself time to focus on actually USING them WHILE I racewalk. Revolutionary...I know, right? It seems to be what I've been missing. I can tell it's a very different feeling. I'm not 100% sure it's 100% right, but I am 95% sure that it's a LOT better.
Monday I managed only a few laps RW before the pain kicked in and I had to do the elliptical. Tuesday I did 7-8 laps, and it didn't hurt too much, but I was nervous so got on the elliptical. Wednesday I managed to do 5K!!!!! I stopped every 2-4 laps to do massage with a small massage ball (tennis-ball sized, but harder - ouch! but good!), which helped a lot. It was about 35 min for the 5K, which is super slooooow, but it felt OK.
Yesterday I took a rest from racewalking to make sure things aren't getting overtaxed, and did the elliptical. Then I was ready to try RW farther today - and guess what? I did 27 laps (292.6m track) = 7900m!!! It was very slow at 56:09 (just over 7 min/km) but it felt good and I only stopped twice, after 9 laps and after 18 laps, to do a little massage.
I'm happy to be getting back on track. Sad that I can't do the 1hr postal tomorrow, but oh well! That's how my year has been. Next year is going to be better though :).