Hangin' Loose

AM-  Wanted to get back into the routine of core work and such.  2 sets of each.  Planks 1:30, leg lifts 12, bridges 12, flamingos 1 min each leg, toe lifts 20, toe walks 20, and 35 push-ups.  Hoping to get in 3 miles at a easy pace tonight with the wife.  Legs are feeling good today.  Only my right calve is tight.  Rest of the body is feeling good.

Was feeling great today so wanted to test the legs out on the road.  Was going to go for 3 miles but at the first mile loop decided to hit the 4 mile loop and the hill.  It wasnt the fastest loop but felt good for the most part.  And each mile was at least a min slower per mile compared to last weeks run of the same loop.  But felt just as good.  I am really happy with the recovery from this race.  Was a bit hot is my only real complaint but with the wind it made it nice.  

Splits

Mile 1 8:44

Mile 2 9:07

Mile 3 7:59

Mile 4 7:32

TT 34:12 AP 8:19

Also I am going to start raise my weekly mileage.  Now to find some good loops to do.  I am wanting to have some flat routes and think I have a good one with a good uphill and downhill for a longer pull then just the mile ones I am doing in this 4 miler loop.  And I noticed a really nice steep grassy hill I might do some speed work on this 4 miler loop.  Right at the 3 mile point.

AM-  Doing the circuit again today.  Feeling alot stronger and the consistance is starting to pay off for Gary and I.  I do need to find some other things to do on the off days in addition to these.

Planks 1:30 1:30 2:00

Leg lifts 10 each side x3

Bridges 10 each side x3

Toe raises 30 x3

Toe steps 30 x3

Flamingos x3

Walk sits 1:00 x3

Dips 20 x 3

Hoping to get in a little run after the girls tonight.

PM- Was to tired when I got home.  And slept pretty well.