Medium Day

CnP
24kg
5x(1,2,3)

Pistols
3x(1,2,3)
1x(1,2)
-Cut these short because they began aggravating the pain behind my knee, which internet searching leads me to believe is a strained muscle/tendon of the very tiny variety.

Pull Ups
3x(1,2,3)
2x(1,2,2)

Hanging Leg Raises
1x(1,2,3)
2x(1,2,2)
2x(1,2)

Marathon W13 R1

5 mi
Ala Wai canal

Ok, so after coming back from the foot injury in week 12, not only were my calves destroyed, but my right knee was feeling the hurt.  Didn't run again until the R4 day, and only did 3 miles because the calves were bound up tight within the first two minutes, and after 2 miles the knee was tweaking.

Today was better.  Got all 5 miles in feeling relatively safe.  The foot is maybe a little sore/inflamed, the knee feels some stress, but nothing worrying, and the calves are really damn worked.  I felt like my whole body was made of lead though -- underslept, underhydrated, possibly undernourished, though I did drink enough steamed whole milk at work today...

I feel like I'll be able to finish the marathon without injury, and be able to walk the next day, but I'm going to have to walk more of it than I anticipated.

Light Day

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull Ups
5x(1,2)

Hanging leg raises
5x(1,2)

W12 R1

5 mi

Along Ala Wai Canal.

Wow, after 3 weeks off (due to what may very well be a Morton's Neuroma, according to all my web digging and mom talking) 5 miles was rough on the calves-- they are BLASTED.  Mucho stretching is in order.  Felt good to be running again though.  I think my foot is a little sore, but will know better tomorrow how well or poorly this really went.

Strength - Light

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

Pull Ups
5x(1,2)

Hanging leg/knee raises
5x(1,2)