Feet fail me not

Gym/Recovery 0505AM
- 40 min bike, moderate pace
core workout
1. lower back extensions 2x50
2. Hanging leg raises 2x10
3. decline cable situps 20lb 4x10
4. hanging trunk twists left/right 2x10
5. dragon flags 3x6
- 500 m swim

Gym/recovery 0440
- 20 min bike, easy pace
core
lower back extension 10,25lb 3x20
side raises 25lb 3x20/trunk twists 10lb3x20
situps/push-ups 3x20
roman chair situps/trunk twists 3x20
Upper body
cable pullups/flys 25lb 3x10
flat bench 135lb 2x10, 125lb 1x10
pullups 4x10
incline bench 125lb 3x10
decline bench 135lb 3x10
incline dumbell flys 25lb 3x10
dumbell pullovers/lat row 50lb 2x10
dumbell shoulder shrugs 50lb 3x10
dumbell schwarzenneger press 25lb 2x10
dumbell curl 20lb 2x10
standing lat pulldown 20lb 2x10

Outdoor run/Centennial Trail 0618AM
-10 min speed drills
Tempo/Splits
1    9:44      9'44"/mi
2    17:35    7'51"/mi
3    25:13    7'38"/mi
4    33:03    7'50"/mi
5    41:06    8'03"/mi
6    48:58    7'52"/mi
7    56:45    7'47"/mi
8    1:07:16 10'31"/mi

Gym/recovery/strength training
- 10 min bike, easy pace
Core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/pushups 3x25
- hanging trunk twists 3x10
- dragon flags 3x7
Upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10  

Outdoor Run/Centennial Trail 0534 AM
- 10 speed drills
Splits
1    9'45"/mi
2    8'05"/mi
3    7'26"/mi
4    7'36"/mi
5    7'57"/mi
6    9'49"/mi
Gym/Core
- 20lb MB twists 2x40
- MB/FB plank 2x30 sec
- Single leg deadlifts/Bosu 20lb 2x10
- Dragon Flags 3x7

Gym/recovery/strength training
- 10 min bike, easy pace
core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/midcrunch 3x25
- MB trunk twists 16lb 3x40
- MB/FB plank 3x30sec
- dragon flags 2x10,1x7
upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- military press 115lb 2x10 105 1x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10  

The horse is made ready for the day of battle, but victory rests with the Lord.-Proverbs 21:31

With that said, this turned out to be a terrible race.  Aggravating pain in my left heel that
occurred a week prior, I couldn't put anything on it after the 3rd mile and started losing speed and was beginning to wonder if I could finish. I think after the 6th mile I got over the initial disappointment, decided to finish the race and stay positive and eventually had enough to muster a strong finish for me.  Its just a bitter lesson learned to let the body heal and recover.  It really does help to smile and to thank all the volunteers you encounter.

Splits
Mile    Time    Change    Avg Pace
1       7:25    --            7'25"/mi
2       15:01    + 0:11 (-3%)    7'36"/mi
3       22:35    - 0:02 (0%)    7'34"/mi
4    30:32    + 0:23 (-6%)    7'57"/mi
5    39:08    + 0:39 (-9%)    8'36"/mi
6    49:00    + 1:16 (-15%)    9'52"/mi
7    59:17    + 0:25 (-5%)    10'17"/mi
8    1:10:04    + 0:30 (-5%)    10'47"/mi
9    1:21:02    + 0:11 (-2%)    10'58"/mi
10    1:33:49    + 1:49 (-17%)    12'47"/mi
11    1:45:17    - 1:19 (10%)    11'28"/mi
12    1:57:17    + 0:32 (-5%)    12'00"/mi
13    2:06:42    - 2:35 (21%)    9'25"/mi

Gym 0450 AM
Run Recovery/Chest/lats/core
- lowerback extension/side raises 25lb 3x20
- cable pullup fly's 30 lb 3x10
- incline close-grip bench 115lb 4x10
- flat bench 135lb 3x10
- decline bench 135lb 3x8
- Pullups 3x10
- Incline Fly/30lb 3x10
- dumbell pullover 50lb 3x10
- dumbell lat row 50lb 3x10
- standing lat pulldown 54lb 3x10
- dragon flags
- 500 M swim 

Gym 0450
Rest Recovery (heel pain)
- 45 min stationary bike (moderate)
Core
- 120 situps
- MB trunk twists 16lb 3x40
- MB/FB plank 3x1 min.
- hanging trunk twists 3x10
- dragon flags 3x7
600 meter swim

Day 5 of Heal/recovery Gym: 0450AM

Core
- lower back extension/trunk twists 10lb 3x20
- roman chair situp/trunk twists 3x20
- MB trunk twists 20lb 3x20
- MB/FB Plank 3x1min.
- dragon flags 2x10 1x7

- 1000 M swim

Day 9 of Recovery; left heel. Steady does of ice and stretching movements. Still
noticing slight pain as I stretch my heel in between sets.
- 1000 m swim
- cable pullups/Flys 30lb 2x10
- incline close-grip 115lb 3x10
- incline regular 135lb 2x7
- decline regular 135lb 3x10
- incline flys 30lb 3x10
- pullups 3x10
- flat barbell press/lat row/50lb 3x10
- barbell lat pullover 50lb 3x10
- incline back row/curls 55lb 3x10/standing lat pulldown 54lb 3x10

Day 10, left heel recovery. slight improvement in pain during stretch between sets
- 40 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- roman chair sit-up/trunk twists 3x20
- situps/mid crunch 1x20
- MB trunk twists 3x40
- MB/FB plank 3x1min
- single leg lunges/barbell 115lb 3x10, 135lb 3x10
- hanging oblique twists 3x15
- dragon flags 3x7

Day 12, left heel recovery, still feeling discomfort around the heel (fatpad)
- 50 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- situps/mid-crunch 2x30
- CB trunk twists 3x20
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 45
- Single leg lunges 115/135lb barbell 3x10
- hanging leg lifts/oblique twists 3x10
- hanging L pullups/dragon flags 3x7

Day 13, left heel recovery,
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- dragon flags 3x7
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10

Day 14, left heel recovery (improving)
core/upper iso (shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50 pushup
- dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10

Day 15, left heel recovery,
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10

Day 16, left heel recovery, still feeling discomfort around the heel (fatpad).  This is getting annoying.
core/lower body
- 1 hr stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 20 lb 3x20
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 45
- Single leg lunges 115/135lb barbell 3x10
- dragon flags 3x8

Day 17, left heel recovery Gym 0430
- 1000 m Swim

Core/Upper iso(chest) training
- Back extensions 2x50 pushup 2x25
- Burpee/pullups 2x5
- cable pullups/Flys 30lb 3x10
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dumbell pullover 50lb 3x10
- extended leg pullups 3x6
- straight arm lat pulldown 54lb 4x15

Day 18, left heel recovery, healing. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 30lb 3x40
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 90lb 1x10
- leg press 270lb 3x10
- Single leg lunges 115/135lb barbell 1/3x10
- dragon flags 3x10
- hanging oblique twists 3x10
- hanging L pullups 3x6

Day 19, left heel recovery (improving)
core/upper iso(shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50 pushup
- dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10

Day 20, left heel recovery, feels better. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10

Swim/core/upper iso(shoulder/back) training 0420
- 1600 m Swim
- Back extensions/side raises 25 lb 3x20
- military press 115-105lb 4x10, Dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10

- Road cycling , 18.64 miles 400 pm,  1:18:40