Feet fail me not

Ground Zero, Day one.
2 weeks later. Outdoor easy run:
1    10:19.0     1.00     10:19
2    10:11.2     1.00     10:11
3    9:47.1       1.00     9:47
4    10:21.6     1.00     10:22
5    9:39.7       1.00     9:40
6    7:54.2       1.00     7:54
      58:12.8     6.00    9:42 (160/85%)

My shortened track workout.  Need to do a better job at getting up
in the morning. (6:39 AM)
- dynamic stretching
- 1 mi warmup
- Form drills
- Strides x 4
- 2x400 (400 recovery)

Evening easy run:  3.30 mi

HS Track:  Tempo run (6 mi).  First hard effort for this training cycle.
Still dealing with stiffness in my lower back.
- Form Drills
- 1 mile warmup/100m strides x4
1    7:28.0     1.00     7:28
2    7:18.1     1.00     7:18
3    7:28.6     1.00     7:29
4    7:28.7     1.00     7:29
5    7:31.8     1.00     7:32
6    7:17.3     1.00     7:17
    44:34.9     6.00     7:26 (HR: 170/90%)

Outdoor Easy run: 8mi (4:57 AM)
Early run today. Woke up, no food, out the door.  Happy Friday.

Summary:   1:17:58.5    8.00mi     9:45 (HR: 145/77%)

Evening Easy run with fam at Centennial trail. (4 mi.)

Trail run: Waterfall Glen (10.47 mi)

Outdoor Easy run: Madison st (8 mi)
6:53AM
1    9:33.8     1.00     9:34
2    8:48.1     1.00     8:48
3    9:07.2     1.00     9:07
4    9:11.7     1.00     9:12
5    8:59.1     1.00     8:59
6    9:04.2     1.00     9:04
7    9:17.5     1.00     9:18
8    8:32.3     1.00     8:32
     1:12:33.9  8.00    9:04

Outdoor Easy run: Madison St. (8 mi) 5:46AM
Legs are still a little sore from the weekend.  Also adjusting to running with zero fuel.
Overall I'm satisfied with the effort.

1  10:44.9     1.00   10:45
2    9:09.8     1.00     9:10
3    9:25.0     1.00     9:25
4    9:36.6     1.00     9:37
5    9:36.3     1.00     9:36
6    9:28.4     1.00     9:28
7    9:07.6     1.00     9:08
8    8:58.9     1.00     8:59
     1:16:07.5    8.00    9:31 (144/76%)

Intervals: Centennial Trail (6:12 AM)
It's been 5 weeks since my last speed workout, and I'm still dealing
with a cough so I knew I would be rusty.  Overall satisfied with the effort.
The track was closed, so I went to Plan B and made my way to my
running trail. with the workout cut short I'm glad to have at least fit
in 4 sets of intervals.  I'm not sure I could have done more than that.
- Warmup/Drills/Strides x 3
- 4 x 1 mi/400 recovery
1    6:55.6     1.00     6:56
2    3:32.2     0.25     14:09
3    6:56.9     1.00     6:57
4    3:53.0     0.25     15:32
5    7:01.6     1.00     7:02
6    3:40.3     0.25     14:41
7    7:04.7     1.00     7:05
8    3:07.4     0.25     12:30
       42:31.2    5.02    8:28

Off day/Crosstrain
- 30 min elliptical
- core/stability
- weights: upper,lower
- box jumps
- swim/run in the pool

Tempo run at Centennial Trail: 6 mi(6:10AM)
Warmup/Drills/1 mile warmup/.75 cooldown
1    7:28.3     1.00     7:28
2    7:33.6     1.00     7:34
3    7:38.9     1.00     7:39
4    7:36.9     1.00     7:37
5    8:09.6     1.00     8:10
6    7:46.7     1.00     7:47
    46:14.0      6.00    7:42 (172/91%)

Outdoor Easy run/Madison St: 6 mi (5:30 AM)
Summary    1:36:30.2  10.00mi  9'39"

Outdoor Trail/Waterfall Glen (9.51 mi) 6:09 AM
1    9:38.9     1.00     9:39
2    9:03.9     1.00     9:04
3    9:32.7     1.00     9:33
4    9:29.5     1.00     9:30
5    9:15.8     1.00     9:16
6    9:04.2     1.00     9:04
7    9:18.6     1.00     9:19
8    8:04.4     1.00     8:04
9    8:25.8     1.00     8:26
10  4:03.5     0.51     8:01
     1:25:57.1    9.51    9:02 (154/81%)

Crosstrain: weights/core/stability/plyometrics. LTF Gym

Outdoor/Centennial Trail: 10 mi (6:45 AM) 1    8:47.9     1.00     8:48 2    8:15.3     1.00     8:15 3    8:20.5     1.00     8:21 4    8:22.4     1.00     8:22 5    8:20.9     1.00     8:21 6    8:27.0     1.00     8:27 7    8:17.2     1.00     8:17 8    7:59.0     1.00     7:59 9    8:07.6     1.00     8:08 10  7:55.9     1.00     7:56      1:22:54.9 10.00    8:17 (158/84%)

Outdoor Easy run/Madison St: 10 mi (5:35 AM) 1    9:21.5     1.00     9:22 2    8:45.6     1.00     8:46 3    8:41.9     1.00     8:42 4    8:35.2     1.00     8:35 5    9:04.2     1.00     9:04 6    9:12.5     1.00     9:13 7    7:56.2     1.00     7:56 8    8:29.7     1.00     8:30 9    8:32.8     1.00     8:33 10  8:34.7     1.00     8:35     27:17.0   10.01     8:43

HS Track/530 AM for intervals.
- Drills/100m Strides x 4
- 1 mi warmup
- 1 mi 6'59"
Shutdown my trackworkout this morning from soreness in my right foot felt yesterday,
Didn't realize it was still an issue until I started my first interval.  Had I known
this I would have been more diligent about treating it yesterday.  If there's one thing
I've learned in the past when I've gotten hurt, is to switch gears from training to healing
mode immediately.  Lesson learned, don't slouch on recovery.

Off day/Crosstrain

Recovery: sore right foot

10 min warmup/bike

core/stability:

- 100 situps

- mb/fb plank 3x10

- pistol squats x 3 (assisted)

- single leg deadlift (bosu) 20lb 3x10

weights:

- single leg lunges (barbell) 3x10

- front squats (barbell) 3x10

Recovery:

Swim/run (pool) hot tub: 20 min

Tempo/HS Track: 6mi (6:13 AM)
Drills/warmup, strides x4 (1.75 mi)/cooldown (.75 mi)
1    7:17.1     1.00     7:17
2    7:14.2     1.00     7:14
3    7:18.0     1.00     7:18
4    7:26.8     1.00     7:27
5    7:28.7     1.00     7:29
6    7:28.9     1.00     7:29
      44:13.7    6.00    7:22 (HR: 171/90%)

Post recovery:  Right foot felt good again after feeling discomfort last Tuesday.

Trail run/Stair repeats x 9: Swallow Cliff (5:53 AM)

Total: 10 mi

Crosstrain: 20 min stationary bike

core/stability training

AM HS Track, Drills/100m strides x 6/Easy run: 4 mi (6:20 AM)
Crosstrain, LTF gym:core/stability/weights
PM Easy run, Neighborhood: 3.58 mi (3:39 PM)
1    8:24.5     1.00     8:24
2    7:42.6     1.00     7:43
3    7:16.1     1.00     7:16
4    4:02.9     0.58     6:57
     27:26.1    3.58     7:40

Long Run, Centennial Trail: 13 mi (6:31 AM)
1      8:24.9     1.00     8:25
2      8:06.9     1.00     8:07
3      8:03.2     1.00     8:03
4      8:05.3     1.00     8:05
5      8:05.2     1.00     8:05
6      8:16.1     1.00     8:16
7      8:12.5     1.00     8:13
8      8:11.4     1.00     8:12
9      8:10.7     1.00     8:11
10    8:18.9     1.00     8:19
11    8:21.0     1.00     8:21
12    8:32.7     1.00     8:33
13    8:43.2     1.00     8:43
    1:47:35.2   13.01    8:16 (159/84%)

AM HS Track, Drills/Easy run: 4 mi (5:58 AM)
PM Easy run, Neighborhood: 2.39 mi (5:09 PM)
1    8:18.9     1.00     8:19
2    7:06.2     1.00     7:06
3    3:00.7     0.39     7:48
    18:25.8      2.39    7:43

Intervals x 4/HS Track (6:20 AM)
Drills/warmup: 1mi/100m strides x4
1    6:43.4     1.00      6:43
2    2:38.2     0.25     10:33
3    6:54.9     1.00      6:55
4    3:01.5     0.25     12:06
5    6:58.8     1.00      6:59
6    3:03.7     0.25     12:15
7    6:48.0     1.00      6:48
8    3:52.1     0.25     15:29
    40:00.5     5.00       8:00

Off day
- 40 min warmup bike/elliptical
- weight/light: lower
- core/stability routine
- barbell core-training/kettlebells
- weights/light: upper
- muscle up/pullups/dips
- swim/run in the pool

Tempo: HS Track (6 mi) 6:14 AM
warmup/drills/100m strides x4 (1mi)
1    7:13.6     1.00     7:14
2    7:20.7     1.00     7:21
3    7:24.3     1.00     7:24
4    7:22.8     1.00     7:23
5    7:33.4     1.00     7:33
6    7:33.1     1.00     7:33
      44:29.3    6.00    7:25 (170/90%)
cooldown/drills/100m strides x3 (1mi)

Trail/Waterfall Glen (9.47 mi) 5:35 AM
1    10:24.5 1.00      10:25
2    10:06.6 1.00      10:07
3    9:02.4     1.00      9:02
4    9:41.5     1.00      9:42
5    8:57.6     1.00      8:58
6    8:50.4     1.00      8:50
7    9:16.4     1.00      9:16
8    8:50.5     1.00      8:51
9    8:26.5     1.00      8:27
10  3:43.1     0.47      7:51
   1:27:19.7   9.47      9:13

Indoor/Treadmill LTF gym (3 mi) 5:40AM
crosstrain: core/stability, weights

Long run/Centennial Trail (11.17 mi) 6:50 AM
1:34:00 (08'25")
Orginal plan was 14 miles; felt my left leg (calf/hamstring) tightening so I cut it after 11 miles.

Easy run/Treadmill LTF Gym Romeoville (3 mi) 2:52 PM
Crosstrain: core/stability routine