Dec 14

FIT:
Dec 10> 60 min Strength (including PT) - 2x2min plank, 1 min side planks, 60s 6in, 2x15 tridips, 35 pushups, 30 superman, bands, 3x30 quaddips (record), no wt 50 pillows.
Butt x-sore but ow legs doing good! Yay quad dips.

Dec 11> First time w/ the roller (gear guide to come). Great. Lower back, quads, shins, butt had the most pain.

Dec 12> Treadmill - 3.6 mi in 27:00. 8:12 @ 1 mi, 8:00 @ 2mi, 7:03 @ 3 mi, 0:38 @ 3.1 mi (23:53), 3:06 @ 3.6 mi. Pretty good besides rt knee, which only felt 75% stable. Held 6:15ish pace for maybe 0.75 mi at the end of the run. Clicking away fine til rt knee cdn't handle safely. 2pm. 3's. Treadmill trembles sub 7:00. 7:30 ave pace.

Dec 13> 65 min Strength - bands, mat, billy (including PT). Rt butt sometimes hurts today. 2:30/2:00 planks, 40 fast pushups, 2x15 tridips, billy arms, superman, 200 crunches, 50/45/50 leg lifts and clam, 60s 6in.

Dec 14> Treadmill - 3.2 mi in 24:32. 7:48 1 mi, 7:45 1 mi, 7:30 1 mi, 1:28 0.2 mi. Pumped up @ start watching Sing Off. Rt butt still x-sore, but no notice during run. Speed up helps rt knee tracks some - maybe also speeds up injury, tho? 1225's, ice bath post, as always. 7:40/mi ave.