Nov 6

Nov 1> 3.1 mi in 25:10. 3xEHS (1st w/ out&back baseball field vs woods b/c trying a new course they put up, all used new 1st field cut-through). Splits> 8:35, 8:27, 8:08 - first time I timed this course. Good to be on the field again after a treadmill stint, to use diff muscles. Butt mostly better (though a bit worse post workout), 1 pm, Progrid, pretty perfect temps in singlet at 58 degrees, standing water in parts = slow course.

Nov 2> 2 mi in 15:22. 2xEHS (2nd w/ field vs. woods, but field cut). Splits> 8:18, 7:04. 7:44/mi ave, 3's and singlet, perfect temp 58 degrees is cool (maybe singlet was a bit warm), 6pm, rt knee complainy today, but wanted quick run - felt good during. 6 vert jumps afterwards - bad idea... aspirin for knee. Post cheese made me full for first part but didn't notice afterwards.

Nov 3> 30 min Strength. 150 crunches/side, 2:15 side plank, 45-40 calf, 1 min 6 in, 30 tricep pushups, 25 v-ups, 35 extensors, 40/45 leg lifts, 2x25 quad dips on cranky right knee made last few hurt - boo.

Nov 4> 3.1 mi in 22:50. Close to post-injury PR of 22:44. Treadmill - 8:00 for 1 mi, 7:30 for 1/2 mi, 7:00 for 1 mi, 6:30 for 1/4 + 1/20 mi, 6:00 for 1/4 + 1/20 mi. 7:22/mi ave. Rt knee still tender on outer middle 2 work, but I'm nuts. ~ 1/2 mi to get used to pace each change, settled in comfortably the whole way. Rt leg had to stride a bit differently although no worrysome pain, left inside knee surface pain after, iced all, 9pm, 3's. Calves bit sore @ work. Next day: rt butt sore at night, knee twingy in day, tempted to consider running but wiser to rest. Strangely tired - maybe b/c flu shot.

Nov 6> 3.3 mi in 26:?? Treadmill at 8:00/mi, but with 1, 2, and 3 degrees starting from 0.3mi and inc every 1 mi. Rt butt and lower back sore today but I was impatient. Not taxing, quick recovery afterwards, workout felt like nothing, YET knees (esp right), tender and a bit poundy during the run. Progrid.
> Also 30 min strength. 150 crunches/side + fly crnches, 45/45/40 leg lifts, 2:00 plank, 1:30 6 in, 15 tri dips, 30 pushups, 45 xtnsors.

BAD IDEA TO BE IMPATIENT. WOULD HAVE BEEN BETTER TO REST BACK TO NORMALCY AND HAVE A WORKOUT THAT ACTUALLY MAKES IT FEEL LIKE IT DID SOMETHING, RATHER THAN TWO DUDS.