Create.

Run: 12 miles

* 4 miles with Sophia and Ry (AP 9:36) :) :) :) and 8 miles by my lonesome (6 miles at 7:29 and 2 cool down miles).

Bike:  30 minutes (Hills L15, 5.1 miles)

Happy Monday, All. :) 

7.5 easy miles

AM 

Run #1: 3.1 miles with Sophers, AP 8:56 :)

Bike: 10 miles, Random L10, 47:45

Run #2: 7 miles, AP 7:35

* I am feeling kind of tired but have no pains or niggles.  :)

PM

Swim: 1 mile, 38:24 

AM 

8 miles on the JRP, AP 8:24

PM

3 miles, AP 10:00 

** I can definitely feel the tiredness of the higher mileage in my legs. I suppose that is the point at this juncture.  :)

2.5 miles with Sophers, AP 8:25.

Sophia chose to shorten the distance but run faster than usual. She is becoming such a great runner!! Shortened Sizzler Loop. Also, if anyone has any suggestions on training philosophies for http://sophia.fastrunningblog.com/  I would love to hear them. She wants to compete in the 400-meter (she has only raced that distance twice) and the 1500-meter beginning in Spring (she will be 11 by then). Her best 1500 meter time is 6:31. I think she could beat that right now though. I need to take her to the track one of these upcoming days.

7.5 miles by my lonesome on the JRP, AP 8:27.

** R PF tight and bit uncomfortable. Nike Frees? I only ran 3 miles in them last night and it was very slow. Really? Weird. 

11 miles (8 on the JRP with JohnnyV and the Running Professor and 3 on my own), AP 8:15.

The plan was to run 20 miles (hitting 70 running miles for the week) but the foot said, "No." :(

PF/FDL began to transition from discomfort to painful so I threw in the towel, which will hopefully pay off in the next few days.

Meeting the owner of a rehab store at noon to buy some ionto patches. I do not have a prescription for dexamethasone but recent research says the acetic acid 5% (basically plain 'ol vinegar) in conjunction with ionto has equivalent results with the plantar fascia. So ... what better time than now to try it out?? :) :) :)

Already iced/e-stim/taped. Also discovered some significant tightness in my FDL. Have had pronating problems before so will evaluate whether or not I want to add an arch. Think I will likely buy a strassburg sock to sleep in tonight as well. Possibly overkill!!! But what the hay!! ;)

Happy Saturday, All. :) 

*Note to self: Never put in writing that you have no niggles because the second you do one pops up!!!! Silly!