thursday
- off
friday
- off (physical therapy)
saturday
- 10m (hilly trails in rock creek park)
- 35mile bike (with hill repeats)
sunday
- 12m (rock creek south and gtown and north up through glover)
- 35mile bike
lots of rain and thunderstorms and it's just great to be outside when the world and the weather is that active all around you. oh, and COME ON ENGLAND. tactically i thought they played well on sunday against Ecuador, but will need to go through a couple of extra gears against Portugal to win... a couple of gears they definitely have because they haven't played anywhere near their potential yet.
Writing down the next 20 weeks of training today. There are some tender bits around the right shin where PT Barb has worked on my leg, and i think I might start using a masseuse she recommended once my mileage gets over 100 miles again. Took this morning off, and will put in a gentle 4 miles tonight of jogging just to warm up for some stretching and the like. Weights and cycling at the gym as well. 12 tomorrow morning. Looking forward to it. Things are coming back together. Slowly. If I can run well this week, will take friday completely off and run the club slr this saturday morning. Ice ice ice. Also try to get as much sleep as possible this week. Got 10 hours last night. Motivation starting to creep up too - i feel ready to start working hard at the running again and the discipline and put in a shed load of hard work...
