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.