Thursday: Geoff taped my ankle and I attmepted to run in my Skora’s (bad idea!). I had some ankle joint pain from the start and decided to take the tape off (worse idea). I only went for 1/2 mile with a pace of 9:23. Vertical oscillation was 9.73 cm and grond contact time was 51.4% (L) and 48.6% (R); not nearly as good as barefoot on the treadmill. 

Friday: NEPA Fit Club. An easy workout comprised mostly of movement prep and stability. Max HR of 139 with an average of 97 bpm.

Starter: 3 Rounds of supine (on your back) cross-crawling x 8 reps each side, alternate arm/leg lift from a baby bear crawling position x 10 eaxh side and standing cross-crawl x 8 reps each side. 

Next: 3 Rounds of lateral lunge with 18 pound goblet x 5 each side alternating with hip abductor rocking from quadruped x 8 each side.

Middle: 3 Rounds of prone (on your back) isometric hip abduction with extension x 8 reps each side, push-ups with one leg elevated x 6 each leg, and alternating grip pull-ups x 4 each way. 

Finisher: 4 Rounds of asymmetrical farmer’s carry (70 pounds one arm and 39 pounds in the other) while marching for 20 yards each side.

Saturday: 16 minutes on the spinning bike with an average HR of 103 bpm. Mobility drills and stretching in the morning and evening. 
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Well, tomorrow is the big day. No more training, but there will likely be way more whining! Next up… Recovery.