Week of October 27 (16)

Goals for this week. Increase water intake and continue with rehab exercises. Keep progressing slowly with my return to running.

Monday

185.8. This is the heaviest I've been in a long time. I'm still sleeping in my PF brace. 

AM - 
Rehab exercises, ankle inversion and eversion, hip abduction, stretch, and tennis ball.

Noon - 
Dflex, ~3.8 miles easy, core, and stretch.

Evening - 
Calf press #50 2x12, BW squats 2x10, Plank with Knee Drive 2x20, Single leg bridge 1x13. 
Bench #135x7, #145x7, #185 5x1, #165 4x3, #145 2x7 

Nautilus compound row #155 sets 4 reps 7
Epic shoulder press #80 sets 4 reps 5-7

Tuesday

182.8. I'm down a little this morning.

AM -

TM for 20 minutes. I did 2x2 minutes of easy running. I followed that up with core, rehab and stretching.
Evening -
Dflex, 5 miles with .25 mile walk and .75 mile run and stretch. 

Wednesday

I went to therapy today and she did scrapping to my heel and lateral foot. There were a few places that the pain was not bearable. 

The only exercise I did today was rehab related. I didn't do very good at staying hydrated. 

Thursday

183.2. I haven't had any heel pain since my therapy session yesterday. I will know more after my lunch run. 

AM - 
Rehab exercises.

Noon -
Dflex, easy 4.3 mile run, calf press, core, stretch. It was a very good day.

Friday

I didn't sleep very good, up a couple times but I'm not feeling too bad. 

AM - 

10 minutes on the TM and dflex, 4 miles easy on a hilly course in Johnson City. This was first coldish run. IT was mid to low 30s. My hands were the only thing that got cold, I wish I would have brought my gloves. 
Today we traveled to Herndon, Va to visit Justin. 

Weekend

No workouts, just a lot of walking the streets of DC. I did visit the Potomac River Running Store. I got a tee shirt and some good ideas on where to run. I also am interested in the Rock and Roll Half Marathon in March. 
I had some foot pain Saturday walking the streets of DC, but recovered nicely.