My heel continues to improve but I'm still not planning to run until tomorrow at the TZ 3k. I will make my decision for the state meet after that. The level of pain and the necessary recovery from it will determine what or if I run at state.
AM workout - Hot tub x 10', bike x 20' ~5.9 miles
3 circuits of:
Pull ups x 6
Front #25 plate raise & tricep x 10
Single leg bridge x 12
Lateral leg lift x 25
Plank x 30s
Spidey crawl x 8
Lessons I hope I've learned:
1) Always take care of the small things
2) No training in spikes, not even time trials
3) Plan recovery time
4) More hot tub
