Run

• 4h 40m
• -----
• -----

Hitting the trails. This was part run, part hike. Weather was AWESOME.

Leg report: ITB fine, shin killing me. I can't freaking win.

This was so much fun. A good time out in the woods. Came home and threw myself in an ice bath (much needed -- my feet and shin were a hurtin') and then cozied up under my heated blanket and took an awesome nap. Good times.

Run

• 15m
• -----
• -----

Shakin' out the legs post lift. Monster run tomorrow.

Strength

• 45m

Lifty lifty. Same stuff as Monday. Ran for 15 minutes afterwords to shake the legs out.

Bike

• 1h 10m
• -----
• -----

Well, I wanted to the hit the Thursday DC Tri Club HP ride, but I woke up to a fantastic rain storm. I don't mind riding in the cold, I don't mind riding in the rain, but I very much mind riding in the rainy cold. So I got this one in on the trainer, whilst watching last night's Gossip Girl (Shut up, it's fabulous) and last week's Scrubs.

Run

• 1h 24m
• 7.02 miles
• 11m 58s /Mi

z1/z2 easy run. Made a point to run the entire hill from Rock Creek Park up to Conn Ave, and that shit ain't no joke.

Timed this perfectly: Went through Dupont down to Lincoln and then back through Rock Creek -- got to Rock Creek right as the sun was rising, and thus ending my fears of bad men in the darkness of the park.

I've missed my crack of dawn workouts. It felt great to be out there. Perfect weather -- 50 degrees and pleasent.

Sport

• Physical Therapy
• 30m

ART. My ITband was killing me when I was in Trivieville, so I wanted him to check it out and make it all better. Ironically, my shin WASN"T killing me at all in Trixieville, but today, it was my shin that hurt and not the ITB. I wish my legs could make up their mind...

ART dude thinks I'll be fine and that the taper will fix any linger problems. Woot woot.

Sport

• Stretching
• 25m

Work is kicking my ass, and I didn't get a lot of sleep. Woke up in kind of a funk, so I stretched and did abs. Will get a run in tonight.

Strength

• 45m

15 min w/u (5 min rowing machine, 5 min stair master, 5 min elliptical. I call this "embracing the ADD")

Leg press, lat pull down, leg curls, bench press, hip ab/aductors, assorted ab stuff, lunges.

Felt good to be back in the weight room.