Jan 11

FIT:
Not a great run... 3.7 mi in 29:10 on treadmill. 7:53/mi. Splits> 8:20 mi 1, 7:55 mi 2, 7:39 mi 3, 5:15 last 0.7. Inner left knee a tiny bit off track, rt piriformis stiff/sore, so stopped short of my goal of 5+mi. Form was pretty good. Tried to glide/ high turnover. Wondering if my Progrid has too much cushioning, leading to overpronation, even with the arches. They feel very comfy, but it's not good for support. I may break out the fresh 3's.

Yesterday: Followed up the 8.6 from Sat w/ 60 min strength. Maybe should've taken a day off today after the 8.6+60minS. Anyway, did 30/35/25 leg lifts/clam, 200 crunches/side tougher than usual prob b/c I did 300/side last time, 2:30 plank, billy bands, superman, 1 min side planks, 30 pushups, 20 tridips, 45 calf raises, 2x45 quad dips kinda shallow, triups, 1 min 6in plus 1 min moving 6in, 50 pillows. Stuff got easier as the hour went on. Rough sleep this week. Had 6 hrs sleep last night plus 4 hr nap to catch up, though that led to having a hard time falling asleep last night.