Day 7, Week 1, Short Brick [45/15min]

Yeah! One week down, 25 to go.  Good short brick today.  10.25 mile run tomorrow, longest since March last year.  Making progress. :)

Day 6, Week 1, Short Brick [45/15min]

Good exercise 45/15 min brick. Decided to notch up end of runs for bricks, too, so good pace 9:05.

Day 5, Week 1, Medium Run [7M]

Excellent medium distance 7 mile run. Right calf had been really tight yesterday and some when I  got up this morning. But, it didn't give me any trouble and the run was really nice and relaxed. Excellent sub-10:00 pace, 9:51. I'm doing a lot more running right now than for my normal plan, but I'm in Austin and don't have opportunities to swim or outdoor bike, just run and indoor bike and I do want to try and brick all my bikes. So, I'm paying attention to my right calf. It seems to be hanging in there.  I did a bit of extra stretching and stick and took a naproxen last night.  I think I'll be alright especially since the run went so well.

Day 4, Week 1, Short Brick [45/15min]

Weekday brick which for this week at least, is more than the first brick. Today 45min (on exercise bike) and 15 min running. Good 9:40 running pace. I like to keep bike at 70-75 rpm cadence.  I don't like running along Jollyville road, though. Thinking about the 4 mile run yesterday, I'll warm-up/cool-down on a spot up Oak Knoll just a bit, then all the running will be on residential streets.

Day 3, Week 1, Short Run [4M]

4 miles through Austin neighborhood and Great Hills Neighborhood Park.  I didn't really think about a path through the park, but it was a nice pleasant wooded trail except I don't like running on trails.  I have to concentrate too much on my feet and I'm nervous about twisting an ankle.  And, I assumed it was going to be flat, but the trail went down to a creek and up some and then there was a big street hill too. 89 ft/mi average. Ugh. Next run will be a different route. It was sweet using my watch with my route loaded so it guided me all the way. :)

Oh, and I forgot on last 1/2 mile to up the pace.  Next 4 mile run.  Just writing here to help me remember.

Day 2, Week 1, Long Core [30min]

Started core exercises. Didn't get much into them. Trying to learn them. I'd like to get two days in per the Iron Fit Half Ironman book.  I think on Saturday's since it's an easy day with swimming.

Warm-Up

1. Pelvic Circles
2. Chest Openers
3. Three-Position Lunge
4. Forward Lunge
5. McKenzie Press-Up
6. Kneeling Stretch

Functional

1. Back Lunge with Overhead Reach

Day 1, Week 1, Long Brick (45min/.25M)

Exercise bike, running brick because of unplanned change to Austin trip. Did 45 minutes instead of 12 miles on the bike, then out running for about a quarter mile.