RoP Medium

CnP
24kg
5x(1,2)

Pistols
5x(1,2)

HP
24kg
10 min
70 reps

Pull-ups
5x(1,2)

Hanging Leg Raises
5x(1,2)

New Year, New Plan (RoP Light Day)

Ok, so it's mostly the old plan.  With that pesky Honolulu Marathon (my feet are mostly healed) and the holidays out of the way , I'm free to get back to a structured strength and conditioning regimen.  It looks like this:
Mon, Wed, Fri - EtK RoP (light, medium, heavy, respectively) with pistols, pull-ups, and hanging leg raises
Tue, Thur, Sun - Running (goal is 3mi, 3mi, 5mi, respectively)
Sat - Off

I'm going to put stretching in there 3 days per week; I need to experiment a bit to see if I prefer it on RoP days or running days.

Today is workout 1 of 2012!

RoP - Light Day

CnP
24kg
5x1

Pistols
5x1

SN
24kg
7 min
40 reps

Pull-ups
5x1

Hanging leg raises
5x1

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)