Week of December 1 (14)

Week 7 of the return. This week is going to be light, kinda like a recovery week. My milage goal is 14 miles and a couple of XT sessions.
I do need to get my diet under control. I want to lose 10 pounds.

Monday

Slept great. Morning run. This morning I went to the SongBird Trail. AWU, 6 miles easy and stretch.
Strength session. 30 minutes of bridges, crunches, push ups, plank, hip abduction, squats, and sport cord shoulder and row. Yoga. 

Tuesday

I'm feeling a good kind of sore this morning. Slept great. I was a little surprised that my weight went up a bit from yesterday. I feel like my diet was good. 

Morning session. Stretch.
Evening run. AWU, 4 miles easy plus 4 x 100m strides and stretch. 

Wednesday

Rest and recovery day. Stretching in the morning. 

Thursday

Evening run. AWU, calf raise, step up, and squats (pre and post run), 4 miles plus 4 x 100m strides.

Friday

Today begins 3 days of rest and recovery. I'm in DC with Justin and will probably do a lot of walking. The test will be maintaining my diet. 

Saturday

It's raining and cold in DC, but that's OK. Just chillin.

Sunday

I did a lot of eating and little activity. I'm anxious about weighing in tomorrow. My down week ending well.