Sunday, February 28th
Rest day.
Monday, February 29th
4M run with HR at 155.
Tuesday, March 1st
1 set of a body weight strength workout.
Wednesday, March 2nd
40' alternating 10' walk and 10' jog with HR at 145.
Thursday, March 3rd
3.03.2016
2.21.2016
Finally feeling better! (18M / 5 runs)
Sunday, February 21st
4M in the neighborhood. Slight calf pain, but still felt pretty good today.
Monday, February 22nd
5M on the Katy Trail. Felt really nice today, but had to go to the bathroom extremely bad after the first mile. They really need port-o-potties out there.
Tuesday, February 23rd
Rest day.
Wednesday, February 24th
3M in the neighborhood. Miserable run. Super, super windy. Felt really tired; legs were heavy.
Thursday, February 25th
3M on the track. Worse than yesterday. Planned to do 4M, but ended up walking 200m of the last lap on my third mile so I decided to stop. Stomach was eating itself I was so hungry. Legs were tight and heavy, and my back hurt. Going to drink more water today and stretch later as well. Might try to bike this afternoon.
Friday, February 26th
Rest day
Saturday, February 27th
30' with 20' running, 10' walking.
4M in the neighborhood. Slight calf pain, but still felt pretty good today.
Monday, February 22nd
5M on the Katy Trail. Felt really nice today, but had to go to the bathroom extremely bad after the first mile. They really need port-o-potties out there.
Tuesday, February 23rd
Rest day.
Wednesday, February 24th
3M in the neighborhood. Miserable run. Super, super windy. Felt really tired; legs were heavy.
Thursday, February 25th
3M on the track. Worse than yesterday. Planned to do 4M, but ended up walking 200m of the last lap on my third mile so I decided to stop. Stomach was eating itself I was so hungry. Legs were tight and heavy, and my back hurt. Going to drink more water today and stretch later as well. Might try to bike this afternoon.
Friday, February 26th
Rest day
Saturday, February 27th
30' with 20' running, 10' walking.
2.18.2016
Recovering from a nasty cold! (12M / 4 runs)
Sunday, February 14th
Rest day. Still sick.
Monday, February 15th
Rest day. Still sick.
Tuesday, February 16th.
20' yoga. Feeling a little better - might run tomorrow.
Wednesday, February 17th
1M run in the neighborhood in the morning. Heel hurt; stomach hurt. Stopped when I got back to the house.
3M run in the neighborhood in the afternoon. No heel problems. Stomach still hurt, but got it in.
Thursday, February 18th
4M run on the Katy Trail. Finally feeling good. No time, but HR was good for the entire run.
Friday, February 19th
4M run on the track. Super windy and humid, but still a good run.
Saturday, February 20th
Rest day.
Rest day. Still sick.
Monday, February 15th
Rest day. Still sick.
Tuesday, February 16th.
20' yoga. Feeling a little better - might run tomorrow.
Wednesday, February 17th
1M run in the neighborhood in the morning. Heel hurt; stomach hurt. Stopped when I got back to the house.
3M run in the neighborhood in the afternoon. No heel problems. Stomach still hurt, but got it in.
Thursday, February 18th
4M run on the Katy Trail. Finally feeling good. No time, but HR was good for the entire run.
Friday, February 19th
4M run on the track. Super windy and humid, but still a good run.
Saturday, February 20th
Rest day.
2.08.2016
Planned down week (15M / 4 runs)
Sunday, February 7th
Rest day. Perfect timing as I'm trying to kick the start of a cold before it's too late.
Monday, February 8th
Lunge matrix + 3' jog + leg swings.
4M in neighborhood (mostly flat loop). 33:35 / 8:24 avg pace / 173 avg HR. Still trying to hold the cold back. Wind was 20mph and temp was 39... AKA not ideal. No splits because auto split was still turned off.
No drills due to sore achilles. 4 x Gideon's strides.
Tueseday, February 9th
Rest day. Not feeling well.
Wednesday, February 10th
4M moderate on the hilly road in Columbus.
Thursday, February 11th
3M easy on the hotel treadmill.
Friday, February 12th
4M quick at Memorial Park. 4 fast strides on the paved track afterwards.
Saturday, February 13th
Rest day. Sick!!
Rest day. Perfect timing as I'm trying to kick the start of a cold before it's too late.
Monday, February 8th
Lunge matrix + 3' jog + leg swings.
4M in neighborhood (mostly flat loop). 33:35 / 8:24 avg pace / 173 avg HR. Still trying to hold the cold back. Wind was 20mph and temp was 39... AKA not ideal. No splits because auto split was still turned off.
No drills due to sore achilles. 4 x Gideon's strides.
Tueseday, February 9th
Rest day. Not feeling well.
Wednesday, February 10th
4M moderate on the hilly road in Columbus.
Thursday, February 11th
3M easy on the hotel treadmill.
Friday, February 12th
4M quick at Memorial Park. 4 fast strides on the paved track afterwards.
Saturday, February 13th
Rest day. Sick!!
2.02.2016
"Week 5", which is really week 3 :) (27M / 7 runs)
Sunday, January 31st
Normal pre/ post run.
5M "long" run on the treadmill. Set it to 8:41 pace and left it there. HR was still high (170's on last mile).
Monday, February 1st
Total rest day.
Tuesday, February 2nd
Normal pre/ post run.
4M with 200m on, 200m off for last 2M. 32:26 / 8:06 avg pace / 177 avg HR (WOW!). 8:41, 8:37, 15:07 for the last two miles. 200's on were 51, 48, 47, 46, 45, 44, 43, 42 (not intentional). 200's off were 65, 66, 69, 67, 68, 66, 66, 66. HR was in the 190's for the entire last mile (197 was the max).
Wednesday, February 3rd
Normal pre run.
1M in the neighborhood (mostly flat loop). 8:27 / 160 avg HR. I thought this was going to be a killer run. I felt amazing on the entire first mile. Over ten seconds fast than usual, and my HR was 5 bpm lower than it has been. Then, within two steps I went from feeling great to having sharp, strong pain in my left heel. Tried to keep going, but only managed two more steps before I stopped to try stretching it. No help... Couldn't walk (definitely couldn't run). I actually wasn't sure how I'd get back to the house because it hurt so bad every time I pushed off my forefoot. Thankfully I made it back and the sharp pains died off.
Thursday, February, 4th
3' jog + lunge matrix x 6 (no time for normal pre run).
4M on the track. 34:20 / 8:35 avg pace / 164 avg HR. 8:40, 8:40, 8:33, 8:27. Nice and relaxed. Heel hurt staring about 3.5 laps in, but never had the same sharp strong pains like yesterday morning. It was moderate enough to run through, but definitely there and noticeable.
3M on the grass track. Not exact; I just ran 11 loops on the grass track. Total of 25:55 running. Avg HR 161.
Friday, February 5th
Normal pre run.
4M in the neighborhood (flat loop). 34:05 / 8:32 avg pace / 161 avg HR. No splits... For got to turn auto lap back on.
Run thru drills + 4 x Truth strides.
Saturday, February 6th
3' jog + lunge matrix x 6 + leg swings. (time again)
6M on treadmill. Set to 8:41 again and left it there. Avg HR 165. Getting sick...
Nothing post run... Late for a conference.
Normal pre/ post run.
5M "long" run on the treadmill. Set it to 8:41 pace and left it there. HR was still high (170's on last mile).
Monday, February 1st
Total rest day.
Tuesday, February 2nd
Normal pre/ post run.
4M with 200m on, 200m off for last 2M. 32:26 / 8:06 avg pace / 177 avg HR (WOW!). 8:41, 8:37, 15:07 for the last two miles. 200's on were 51, 48, 47, 46, 45, 44, 43, 42 (not intentional). 200's off were 65, 66, 69, 67, 68, 66, 66, 66. HR was in the 190's for the entire last mile (197 was the max).
Wednesday, February 3rd
Normal pre run.
1M in the neighborhood (mostly flat loop). 8:27 / 160 avg HR. I thought this was going to be a killer run. I felt amazing on the entire first mile. Over ten seconds fast than usual, and my HR was 5 bpm lower than it has been. Then, within two steps I went from feeling great to having sharp, strong pain in my left heel. Tried to keep going, but only managed two more steps before I stopped to try stretching it. No help... Couldn't walk (definitely couldn't run). I actually wasn't sure how I'd get back to the house because it hurt so bad every time I pushed off my forefoot. Thankfully I made it back and the sharp pains died off.
Thursday, February, 4th
3' jog + lunge matrix x 6 (no time for normal pre run).
4M on the track. 34:20 / 8:35 avg pace / 164 avg HR. 8:40, 8:40, 8:33, 8:27. Nice and relaxed. Heel hurt staring about 3.5 laps in, but never had the same sharp strong pains like yesterday morning. It was moderate enough to run through, but definitely there and noticeable.
3M on the grass track. Not exact; I just ran 11 loops on the grass track. Total of 25:55 running. Avg HR 161.
Friday, February 5th
Normal pre run.
4M in the neighborhood (flat loop). 34:05 / 8:32 avg pace / 161 avg HR. No splits... For got to turn auto lap back on.
Run thru drills + 4 x Truth strides.
Saturday, February 6th
3' jog + lunge matrix x 6 + leg swings. (time again)
6M on treadmill. Set to 8:41 again and left it there. Avg HR 165. Getting sick...
Nothing post run... Late for a conference.
1.24.2016
Technically week 4 of 2016! (21M / 5 runs)
Sunday, January 24th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
5M "long" run. Treadmill day due to cold temps and high winds. Avg HR 169 (high) with most of mile 5 in the upper 170's. Eeek. Splits were 8:38, 8:28, 8:19, 8:11, 8:03. Avg pace was 8:20. Probably need to run outside and slow down some this week.
Walk thru drills, Myrtle.
Monday, January 25th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in Capella park (mostly flat loop). 33:53 / 8:28 avg pace / 173 avg HR (WOW... Yikes.). 8:41, 8:30, 8:25, 8:14.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball Cooldown.
Tuesday, January 26th
Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" on, 4:15 off after 15'. Avg HR 147.
2 x plank rotation w/ leg lifts, med ball routine, 2 x leg circuit, Myrtle.
Wednesday, January 27th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M hilly run in Capella Park. 32:26 / 8:06 avg pace/ 169 avg HR. 8:23, 8:10, 8:02, 7:48.
Walk thru drills, 2 x 40" pedestal routine, Myrtle.
Thursday, January 28th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run on the track. 34:19 / 8:35 avg pace / 165 avg HR. 8:45, 8:39, 8:31, 8:23.
Walk thru drills, Myrtle.
Friday, January 29th
Walk thru drills, run thru drills, lunge matrix, leg swings, 2 x plank rotation w/ leg lifts.
45' bike with 2:30 on, 2:30 off after 15'. Avg HR 152.
2 x leg circuit, med ball routine, Myrtle.
Saturday, January 30th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in the neighborhood (mostly flat loop). 34:03 / 8:31 avg pace / 168 avg HR. 8:45, 8:38, 8:23, 8:18.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball routine.
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
5M "long" run. Treadmill day due to cold temps and high winds. Avg HR 169 (high) with most of mile 5 in the upper 170's. Eeek. Splits were 8:38, 8:28, 8:19, 8:11, 8:03. Avg pace was 8:20. Probably need to run outside and slow down some this week.
Walk thru drills, Myrtle.
Monday, January 25th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in Capella park (mostly flat loop). 33:53 / 8:28 avg pace / 173 avg HR (WOW... Yikes.). 8:41, 8:30, 8:25, 8:14.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball Cooldown.
Tuesday, January 26th
Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" on, 4:15 off after 15'. Avg HR 147.
2 x plank rotation w/ leg lifts, med ball routine, 2 x leg circuit, Myrtle.
Wednesday, January 27th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M hilly run in Capella Park. 32:26 / 8:06 avg pace/ 169 avg HR. 8:23, 8:10, 8:02, 7:48.
Walk thru drills, 2 x 40" pedestal routine, Myrtle.
Thursday, January 28th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run on the track. 34:19 / 8:35 avg pace / 165 avg HR. 8:45, 8:39, 8:31, 8:23.
Walk thru drills, Myrtle.
Friday, January 29th
Walk thru drills, run thru drills, lunge matrix, leg swings, 2 x plank rotation w/ leg lifts.
45' bike with 2:30 on, 2:30 off after 15'. Avg HR 152.
2 x leg circuit, med ball routine, Myrtle.
Saturday, January 30th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M easy run in the neighborhood (mostly flat loop). 34:03 / 8:31 avg pace / 168 avg HR. 8:45, 8:38, 8:23, 8:18.
4 x uphill strides in the neighborhood.
Walk thru drills, Cannonball routine.
1.18.2016
Recovered from my jammed toe! (12M / 3 runs)
Sunday, January 17th
Total rest day! First total rest day in 2016!
Monday, January 18th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
PM: 60' walk (a little over 3M).
Tuesday, January 19th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Wednesday, January 20th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.
Walk thru drills, 2 x 40" pedestal routine.
Thursday, January 21st
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
Friday, January 22nd
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Saturday, January 23rd
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 2' hard, 3' easy after 15'.
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.
Total rest day! First total rest day in 2016!
Monday, January 18th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 45" hard/ 4'15" easy after 15'. Avg HR 143. Legs were sore and tired today. Felt like I was working really heard, but my HR wasn't going up.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
PM: 60' walk (a little over 3M).
Tuesday, January 19th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run. Avg HR 166 (higher than it should be). Splits were 8:38, 8:33, 8:29, 8:19.
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Wednesday, January 20th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run with 8 x 30" at 6:27 pace, 1'30" at 8:27 pace after 15'. Avg HR 173 (too high). Splits were 8:41, 8:14, 7:36, 7:41. Fartlek started around 1.75M and finished around 3.75M.
Walk thru drills, 2 x 40" pedestal routine.
Thursday, January 21st
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 90" hard/ 3'30" easy after 15'. Avg HR 142.
Walk thru drills, leg circuit, pedestal routine with leg lifts.
Friday, January 22nd
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run. Splits were 8:39, 8:32, 8:27, 8:19. Avg HR 160 (much better).
Run thru drills, 3 x 15" strides at 6:15, 6:00, 5:45 pace, Cannonball Cooldown.
Saturday, January 23rd
PM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 2' hard, 3' easy after 15'.
Walk thru drills, pedestal routine with leg lifts, Myrtl routine.
1.10.2016
First race of 2015 (5M / 1 run)
Sunday, January 10th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run avg pace 8:25. Left foot really bad today (hasn't been on the past couple runs); left hip flexor still bad (no improvements). 8:38, 8:31, 8:22, 8:10.
Walk thru drills, Big 8, Myrtl routine.
PM: 2M walk with Jake.
Monday, January 11th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 45" hard, 4'15" moderate avg HR 156.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Jammed 2nd toe on left foot very bad in the afternoon.. Bruised, swollen, and can't bend it.
Tuesday, January 12th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M easy run.
Run thru drills, 3 x 15" strides
30' bike avg HR 153.
Cannonball routine.
**Went to the doctor... No fracture in x-rays. Swelling should starting going down after 72 hours. He suggested a boot for 1 week to let it heal, but said to go by feel.
Wednesday, January 13th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M run with 8 x 30" surge with 1'30" easy after 15' easy.
35' bike with 8 x 30" hard/ 1'30" easy. Avg HR 163.
Walk thru drills, 2 x 40" pedestal rotation, Myrtl routine.
**Foot is still really painful.
Thursday, January 14th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 90" hard, 3'30" moderate. Avg HR 166.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Toe still hurts; still can't bend it.
Friday, January 15th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
4M easy run.
20' elliptical + 20' bike.
**Toe feels a little better... Thinking about it less and using it more. Pretty sure I just jammed it.
Saturday, January 16th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings, 10' jog.
5k race (goal 20:34 or better) - Actual 20:52. Miserable experience. 1. Running in a large race when you are not an elite runner is not easy. I had no space to stride or move around once I got to the corral. 2. On cold days, definitely do most (if not all) of your warm up outside. My throat tasted like blood and my lungs were wheezing starting about a quarter mile in!. 3. Force your way to the front at the start. I was averaging 7:00 pace the first time I looked down because I had been trying to dodge people. Normally I'm at 5:40 something at that point and get to relax and slow down; instead I had to take off to try and get down to pace.
Just an overall poor experience. Foot was more sore after the race, but I didn't think about it during the run.
AM: Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M run avg pace 8:25. Left foot really bad today (hasn't been on the past couple runs); left hip flexor still bad (no improvements). 8:38, 8:31, 8:22, 8:10.
Walk thru drills, Big 8, Myrtl routine.
PM: 2M walk with Jake.
Monday, January 11th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 45" hard, 4'15" moderate avg HR 156.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Jammed 2nd toe on left foot very bad in the afternoon.. Bruised, swollen, and can't bend it.
Tuesday, January 12th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
30' bike avg HR 153.
Cannonball routine.
**Went to the doctor... No fracture in x-rays. Swelling should starting going down after 72 hours. He suggested a boot for 1 week to let it heal, but said to go by feel.
Wednesday, January 13th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
35' bike with 8 x 30" hard/ 1'30" easy. Avg HR 163.
Walk thru drills, 2 x 40" pedestal rotation, Myrtl routine.
**Foot is still really painful.
Thursday, January 14th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
45' bike with 15' easy, 30' of 90" hard, 3'30" moderate. Avg HR 166.
Walk thru drills, 2 x leg circuit, pedestal routine w/ 5 leg lifts, Myrtl routine.
**Toe still hurts; still can't bend it.
Friday, January 15th
AM: Walk thru drills, run thru drills, lunge matrix, leg swings.
20' elliptical + 20' bike.
**Toe feels a little better... Thinking about it less and using it more. Pretty sure I just jammed it.
Saturday, January 16th
AM: Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings, 10' jog.
5k race (goal 20:34 or better) - Actual 20:52. Miserable experience. 1. Running in a large race when you are not an elite runner is not easy. I had no space to stride or move around once I got to the corral. 2. On cold days, definitely do most (if not all) of your warm up outside. My throat tasted like blood and my lungs were wheezing starting about a quarter mile in!. 3. Force your way to the front at the start. I was averaging 7:00 pace the first time I looked down because I had been trying to dodge people. Normally I'm at 5:40 something at that point and get to relax and slow down; instead I had to take off to try and get down to pace.
Just an overall poor experience. Foot was more sore after the race, but I didn't think about it during the run.
1.03.2016
The beginning of 2016 (17.75M / 6 runs)
Friday, January 1st
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
3M run avg 8:26 pace. Left hip flexor very painful. Left food moderate. 8:39, 8:22, 8:15.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Saturday, January 2nd
Walk thru drills, run thru drills, lunge matrix, leg swings. Hip flexor hurts on drills.
35' spinning: 15' easy, 20' of 30" sprint, 3:30 moderate. No aches. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2x40" pedestal rotation, Myrtl routine.
Sunday, January 3rd
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg 8:23 pace for 3.58M. Left hip flexor very painful. Left foot only bad on last stretch.
Walk thru drills, big 8 core, Myrtl routine.
Monday, January 4th
Walk thru drills, run thru drills, lunge matrix, leg swings.
35' spinning: 15' easy, 20' of 2' hard, 3' moderate. Right achilles hurts. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2 x pedestal rotation with leg lifts, Myrtl routine.
Tuesday, January 5th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:22 for 3.59M. Left hip flexor and right achilles are messed up. Foot was fine. 8:32, 8:24, 8:15, 8:08.
Walk thru drills, 3 x 15" stride avg 5:25 pace, walk back recovery, Cannonball Cooldown.
Wednesday, January 6th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run avg 8:22 pace. Left hip flexor still really bad. Foot and achilles seem to be improving. 8:37, 8:28, 8:18, 8:06.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Thursday, January 7th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:24 for 3.58M. Left hip flexor still awful. 8:42, 8:29, 8:12, 8:04.
Run thru drills, 3 x 15" stride avg 5:44 pace, walk back recovery, Cannonball Cooldown.
Friday, January 8th
Walk thru drills, run thru drills, lunge matrix.
35' indoor bike: 15' easy, 20' of 1' hard, 3' moderate. Left hip flexor hurts. HR 153 to 183 during 20' segment.
2 x leg circuit, 2 x pedestal routine with leg lifts, Myrtle routine.
Saturday, January 9th
Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M hilly run avg 8:04 pace. Left hip flexor worst uphill. Too cold... Way too cold without an ear band. 8:19, 8:06, 8:01, 7:47.
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
3M run avg 8:26 pace. Left hip flexor very painful. Left food moderate. 8:39, 8:22, 8:15.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Saturday, January 2nd
Walk thru drills, run thru drills, lunge matrix, leg swings. Hip flexor hurts on drills.
35' spinning: 15' easy, 20' of 30" sprint, 3:30 moderate. No aches. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2x40" pedestal rotation, Myrtl routine.
Sunday, January 3rd
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg 8:23 pace for 3.58M. Left hip flexor very painful. Left foot only bad on last stretch.
Walk thru drills, big 8 core, Myrtl routine.
Monday, January 4th
Walk thru drills, run thru drills, lunge matrix, leg swings.
35' spinning: 15' easy, 20' of 2' hard, 3' moderate. Right achilles hurts. HR 145 to 184 during 20' segment.
Walk thru drills, 2 x leg circuit, 2 x pedestal rotation with leg lifts, Myrtl routine.
Tuesday, January 5th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:22 for 3.59M. Left hip flexor and right achilles are messed up. Foot was fine. 8:32, 8:24, 8:15, 8:08.
Walk thru drills, 3 x 15" stride avg 5:25 pace, walk back recovery, Cannonball Cooldown.
Wednesday, January 6th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
4M run avg 8:22 pace. Left hip flexor still really bad. Foot and achilles seem to be improving. 8:37, 8:28, 8:18, 8:06.
Walk thru drills, 2x40" pedestal rotation, Myrtl routine.
Thursday, January 7th
Walk thru drills, run thru drills, 3' jog, lunge matrix, leg swings.
30' run avg pace 8:24 for 3.58M. Left hip flexor still awful. 8:42, 8:29, 8:12, 8:04.
Run thru drills, 3 x 15" stride avg 5:44 pace, walk back recovery, Cannonball Cooldown.
Friday, January 8th
Walk thru drills, run thru drills, lunge matrix.
35' indoor bike: 15' easy, 20' of 1' hard, 3' moderate. Left hip flexor hurts. HR 153 to 183 during 20' segment.
2 x leg circuit, 2 x pedestal routine with leg lifts, Myrtle routine.
Saturday, January 9th
Walk thru drills, run thru drills, lunge matrix, leg swings, 3' jog.
4M hilly run avg 8:04 pace. Left hip flexor worst uphill. Too cold... Way too cold without an ear band. 8:19, 8:06, 8:01, 7:47.
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