Feet fail me not

Outdoor Long Run.  Not ideal conditions for me.  Cloudy, cold and wet.  New route, from Burr Ridge to Darien.   1 12:57.4 1.00 12:57  2 9:34.3 1.00 9:34  3 9:34.0 1.00 9:34  4 9:15.8 1.00 9:16  5 9:03.5 1.00 9:04  6 9:15.3 1.00 9:15  7 8:30.8 1.00 8:31  8 9:14.9 1.00 9:14  9 9:05.8 1.00 9:06  10 8:27.8 1.00 8:28  Summary 1:35:01.1 10.00 9:30

Took advantage of having Monday off by completing a two-a-day session

1. Strength training: 0430 AM (upper/lower)

Focus: core/flexibility/stability/strength/power-plyometrics

2. Easy Run: Treadmill 1030 AM

6 miles/50 min./08'20" 

Speed Treadmill/LTF Gym
Harder effort today, really had to slow it down between intervals draw from the well towards the  end.
2.0 mile warmup
3.0 mile 6x800 (1x8.3/7'03")(5x8.6/6'58")
1.5 mile 6x400 (rest)
6.5 mile total
Statistics: Calories: 718
Heart Rate: Average: 156 / Max: 182
VO2 Max: 35.8

Rest day/Strength Training
focus: core/stability/upper strength & lower body power/plyometrics
core:
- back/side raises 3x20
- roman chair situp/oblique crunch 3x20
- hip flexor/extension 67lb 3x20
- 100 situps
- 20lb medicine ball twist 3x40
- medicine/fitness ball plank (double/single leg) 4 sets
- single leg deadlift on BOSU/20lb 3x10
- hanging trunk twist 1x10 (left/right)
upper:
- diamond pushups (single 2x15)
- incline close grip bench 25lb 3x10
- pullups 3x10
- incline flys 25lb 3x10
- single leg lat row 35lb 3x10
lower:
- front barbell squat 135lb 3x10/superset box jumps 3x10
- single leg squat barbell 135lb 3x10/superset single leg box jumps 3x10

Indoor Tempo/Treadmill
1.5m warmup
6.0m 7.6/07'53"
1.0m cooldown
8 weeks of running to "rebuild the foundation"....It feels like I'm just getting more sore than stronger.

Easy run/treadmill
- 6.0 miles 7.0/8'34"
Strength training/lower
- core/stability/power