Nov 30

FIT:
Nov 28> 7:22 for 0.9 mi warmup to clubhouse, 11:15 home around other side of the loop for 1.5 mi post gym. At the gym, I tried the elliptical, which shd be ideal for injury time exercise, but I had to stop after 10 min b/c my inner rt knee got torqued bad. I was probably striding unevenly anyway. The elliptical had no adjustable stride length, like one I used in Rochester. Left Progrid seemed not tight during the run. Noon + Buist shirt. Felt off, maybe new muscle untrained.

Nov 29> 3.1 mi in 23:15. Treadmill> 8:30/mi for 0.5 mi, 8:00/mi for 1 mi, 7:30/mi for 0.5 mi, 7:00/mi for 0.5 mi, 6:30/mi for 0.3 mi, 6:15/mi for 0.3 mi. 1st run in NB 1224's. Had to swing hips to keep knees from getting bad. Faster speeds seem to help, maybe b/c of more hip. Sweaty but not spent - getting fitter. Iced post, had to be careful doing PT. Weights on calves for quad pillow exercise.

Nov 30> 30 min mat> 45/45/20 leg lifts, 200 crunches/side, 22 superman, 2:00 plank, 1:00 6 in, 1:00 side planks w/ 15 dips only, 40 pushups not full, too banged up for quad dips. Inner rt knee bit tender, knees felt bent up sleeping, work shoes arches again.