Monday
Run – 9.2 / 1:23 / 154avg
Boneyard. Jogged over then did a medium effort for 4 laps. Lap 1 was great, 2-3 sucked because my calves got super tight again causing my feet to go somewhat numb. Instead of stopping and letting them settle down, I kept going and focused on relaxing through it. Before long things eased up and I had a much better 4th lap.

53 pushups

Tuesday
Bike – 27.7 / 1:24 / 149avg
Good workout, not the greatest results. Beat last weeks time by a whole 13 seconds!!  Need to get the average up closer to 23mph.

20 / 54:54 (21.9mph)

Wednesday
Run – 6 / 1:04 /134avg
Was a little nervous about this one. 2 weeks to the day since I tore my calf muscle, and similar circumstances. A VFF jog the day after a hard bike ride. Worked out great, though. A bit tight in the calves, but no problem. Great day out. Took it super easy and concentrated on letting my heel drop to the ground a little more than normal. I think I have developed the habit of keeping up on my forefoot with my heel slightly raised, especially in the VFFs. I need to relax that area a bit more, but still stay smooth.

37 pushups

Thursday
Run – 12 / 1:38 / 154avg
Really felt this one in the hamstrings! left over from bike? pushups? good sign since nothing ever gets worked besides my calves??

Friday
Day off.
41 Pushups.

Sunday
Run – 3 / :35 / 127avg
Treadmill. Jogged 2.5 then hiked .5 @15% incline.

Run – 61.1 / 9:31
Bike – 27.7 / 1:24

Pushups – 131