"It's the pursuit of a dream that will heal you"

6.3 EZ in 49:48,  AP 7:54

At noon, from the MAC I ran 25 minutes out toward Ft McHenry, making it to the end of the bridge just before the gate to the park; turned around at 25:00 and went back in 12" faster, for a tot of 6.3 in 49:48, AP 7:54. Sunny and warm, was entering the dehydration red zone during the last minutes. The glutes are sore from yesterday's workout, the new routine that Molli prepared works legs, glutes and hips really well, hopefully it will fix the left hip problems by reinforcing those muscles. I will do that on Monday and Fridays gym workouts, while on Wednesdays I'll work the upper body with her. Right now, I feel good and determined to run a good time at the upcoming 5K.

At the MAC at noon, 15' WU on bike then 30' strength training with Molli (new cycle) then 15' stretching

6 w/ 3x(800@T+600@EZ) treadmill, EZ= 8:57 (6.7mph) 0% incline, T=6:19 (9.5mph) 1% incline. ~50 minutes.

Lots of rain out there this morning, wimped out and hit the gym. Feeling good and strong, but need to keep an eye on the left hip and target it with the drills that the PT showed me a few months back.

At the MAC in lunch break, 20 minutes on the bike EZ then 30 minutes strength training then 20 minutes stretching. Weight this AM was 158.0 lbs

The plan for the next 5 weeks, up to the 5k of the BRRC series (6/17 Father's Day) is the following:

W1&2 -> M:strength T: 45-60' EZ W: strength T: 45-60' EZ F: strength S: 45-60' EZ (20-25 mpw)

W3to5 -> M-W-F:AM 30to45'EZ PM strength Tue: 8 w/4 tempo Thu: 8 w/ 3 in 200&400's S: 60-90' EZ (35-40 mpw)

Then, after the 5k and up to the end of July, keep the 40 mpw but switch to all EZ running, except for the Wednesday night track meets with the club. I want to keep the M-W-F structure with strength training at noon and short EZ runs in the AM, have Tue and Thu medium-length runs 60-75' EZ, add Wednesday evening track racing, and Saturday runs with the DetermiNation runners.

Then, in August, if everything is well, I am planning to add volume to get back to 50-60 mpw, or whatever my body will tolerate. Do only one or two weekly sessions of strength training but add running intensity (intervals) in September until the Baltimore Half in mid-October, then finally switch to marathon-pace runs for the last 6 weeks before the NCR 26.2 on 11/24. Setback date would be 12/8 with the Rehoboth Beach Marathon, which I just found out about and I am now very tempted to make my goal race!

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