Oct 18

FIT:
Oct 11> 2.2 mi CI (1.2, 1 mi w/ playground break). 75 degrees, 11am, bra fine, although beady sweat afterwards. Was hoofin' it. Wore the Progrid on moist ground. Calves were hard but not sore the next day, and my right back hip had a slight twinge.

Oct 12> 35 min Strength on mat, chair. 2:15 plank, 30 pushups, 75 extensors, 40/40 leg lifts, 30/30 quads/calves. Next day, rt butt some pain.

Oct 14> 3.1 mi run. Rt butt some pain again, but ran anyways. Did treadmill b/c it was 9pm and wet, dark, and cold outside. WHAT A CONFIDENCE-BOOSTER!!! I started w/ a mile at min marathon pace (8:30/mi), which felt so easy breathing-wise, like it was nothing, so I stepped it up. For the next mile, I did 7:30, which wasn't hard either. I hadn't done 7:30 in a while, so that was exciting, and the thought of 7:00 was a bit like woah scary, but it was doable, so I held it for 0.5 mi. Then, I went the last 0.6 mi at 6:30/mi. By the end, I was ready to be done but not spent. So it was about 23:33 for a 5K - my soph yr PR was 23:24, so I'm happy, considering the circumstances. I think I was in 21:00 shape in May, but thanks be to God for 23:33. I'll take anything these days. It was in a warm room, too.

Oct 15> 45 min Strength on mat, chair. 2x2:00 plank, 35/45/35 leg lifts/clam, 1:30 6 in, 40-35 calves, 50-40 quad dips, 25 tricep pushups, superman, 50-45 hip extensors. Back of rt hip tight, muscle protruded quite a bit. Medial lower rt knee temporarily a sharp pain afterwards. Felt pretty good today, with calves a bit sore/hardened.

Oct 17> 10 mi hike on Big Creek Trail (an out and back) in the GSM. about 1K ft of elevation increase over that big dist barely noticeable. Lots of rushing water and water trickling down sides of rocks and tree roots. Rainy most of the way, brisk temps. Cold, rainy dinner. Slept in tent.

Oct 18> 6 mi hike on easternmost part of the GSM AT. Slope increase about 1.5K ft over 6 mi, so considerably steeper, muddy too. Fun to be on the AT and explore Davenport Shelter.