Invictus

Easy day. Stretched. Foam rolled. Pull-ups, push-ups, core work.

Climbed with Rob, and it felt awesome.

4x 5.7

1.5x 5.8 (there was a difficult roof move I couldn't do statically, and I wanted to keep away from dynamic moves with the marathon coming up)

4x 5.8

Six easy miles. SUPER windy at times. It was weird weather. Cloudy, then sunny, then windy, then a few sprinkles, warm temperature, cold winds.

Core with Abmat:

2 sets:

25 sit-ups

25 side crunches, each side

25 leg levers

25 back extensions

Stretch and foam roll.

Those aren't exactly "fast miles"---those are "marathon pace" miles. Yesterday my lower leg/soleus/Achilles began to hurt. It was just small sharp pains...almost like mini tearing in random spots on my leg. When I stopped yesterday, it didn't hurt. Today it didn't hurt for the first 6 miles of my run, but on my last mile at marathon pace, it flared up. I would run, stop, walk a little/stretch, and run. I thought I had to coach at 6pm, so I continued to run to make it back in time. As luck would have it, I didn't have to coach tonight. I forced running on it for nothing...and it hurts a lot more than yesterday. I'm frustrated since it's less than two week until Boston. I want a PR (sub 3:10). I think this means to heat, stretch, ice, repeat (as my friend's dad told me on Facebook). I'm just trying to relax and remember all the hard work I already put in. Now I just have to eat right, hydrate, and do what I need to do to be 100%. I'll be taking the next couple of days off running (until my leg heals).

1 mile warm-up

1 mile at marathon pace (7:30-7:00)

4 minute jog

2 miles at marathon pace

7 minute jog

1 mile at marathon pace

1.5 mile cool-down

Day off.

Heat. Stretch. Ice. Elevate.

:(

6 miles easy. No sharp pain like yesterday or Monday, but I reached a dull ache for the last two miles. There were weird stabbing pains around both of my ankles. :-( I'm hoping these are all phantom pains. I am really excited about Boston, but I want to run PAIN-FREE!

Stretched. Did core work (2 sets of 15 front leg raises, 15 side leg raises, each side; 2 min front plank, 1 min side plank with rotation, each side) and pull-ups (6-6-6-6-4-2, 30 seconds rest between each set). Also have been doing push-ups this week with Rob.

Leg is feeling better, but I'm being cautious. I wanted to run in a 5k today, but I figured that might not be the best idea. I went to the gym and ran from there. I also did a little core and upper body while dabbling in climbing. I am looking forward to climbing harder after the race.

• Run: 1 mile warm-up, then 5 mile "marathon pace tempo"
• Stretched really good.
  
• Pull-ups: 5 sets of max with 90 seconds rest
  
• 13-7-5-5-5! I have a new PR of 13 strict pull-ups!
  
• Push-ups:
  
• 10-16-10-8 (Rob was doing 10-8-8-10-8 on his one leg, and I had to catch up)
• Abs: 2 sets:
• 25 straight leg BOSU crunches
• 15 BOSU bicycles (each side)
• 25 leg lifts (floor)
• Climbed:
  
• 2x5.7, 2x5.7 (I was being cautious of over doing it on my leg or knocking my knee before Boston)
• 8-min Abs by Nick: 1 min each of...
• flutter kicks
• side v-crunches (30 sec each side)
  
• banana boats (Russian twists)
• hurdler stretch + sit-up cross-over (30 sec each side)
  
• hello Dollies (scissors)
  
• windmills (making a big circle with your legs)
  
• regular crunches
  
• plank (max time)
  

Day off...because I want to do my "long" run tomorrow. Also, just giving the leg an extra day to be 100%.