Oct 8

FIT:
Oct 3 - Hiking the Smokemont Trail (5.5 mi) and nature preserve mini-trail (0.75 mi). Flat for first 2 mi of trail by river. Had 4 lbs of rocks (but little H20) after that flat part. HR @ 130 bpm @ uphill. Downhill steep and hard on upper knees.

Oct 4 - 35 min Strength. Muscles in legs keep increasing. No leg exercises besides 75 hip extensors, 50/35 leg raises, 40 slow pushups, 150 crunches/side while trying to crunch higher to increase difficulty, 1:15 side planks, 2 min plank capped to avoid knee trouble.

Oct 5 - 4.5 mi in 38:46, 8:37/mi. 6pm, wet grass = slower pace. Cotton knee, ran in Evol 3's, 3 hrs sleep last night, rt knee pounded for last mi but wanted to finish. Listened to Phedip. It's fairly flat, but there's less grass, less traffic risk. Right butt hurt earlier today but seemd ok during run. Knees red afterwards.

Oct 8 - 40 min Strength. Rt knee testy all day. 2:00 plank, 35 med pushups, 90 extensors, 60 calves, 55 quad dips. Right butt sore from injury.