Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Wednesday, November 28, 2018

Wednesday, November 14, 2018

Monday, November 12, 2018

3 miles

Have a graston tool for my left calf, been grinding out the knots......

3 miles


Tuesday, November 6, 2018

Thursday, September 27, 2018

6 miles, 46:56 (7:50/m)

got the flu in hong kong (IB training 3 days) tried a run today and felt decent
8:51, 8:19, 8:29, 8:12, 7:24, 5:37 (Roversi style mile)

Wednesday, September 19, 2018

Thursday, September 13, 2018

Wednesday, September 12, 2018

Wednesday, August 15, 2018

Monday, August 6, 2018

week off no pain in calf, rehab calf walk/run

walked 1 mile, run 300 meters
walked 1 mile, run 300 meters
walked 1 mile, run 300 meters 

Sunday, July 29, 2018

no dice

after 8 days of calf raises
ran 1 mile and calf knot flared up,
so just going to follow robert parker advice 

Friday, July 20, 2018

Thursday, July 19, 2018

5 miles, 39:25 (7:53/m)

8:18, 7:30, 7:21, 8:02, 8:10
cadence 191 spm
asl 1.07

34 degrees

Tuesday, July 17, 2018

5 miles, 40:55 (8:10/m)

8:31, 7:44, 7:50, 8:09, 8:36
190 spm
asl 1.04

5 miles, 42:51 (8:33/m)

9:17, 8:03, 7:58, 8:34, 8:53
188 spm 33 degrees just got thru the run

Sunday, July 15, 2018

5 miles, 39:24

 8:36, 7:36, 7:30, 7:40, 7:59
186 spm to 190 spm
took a week to build calves, have calf knots

Monday, June 18, 2018

Tuesday, June 12, 2018

5 miles, 40:07 (8:01/m)

8:14, 7:46, 7:33, 8:21, 8:11
186 spm                                                                   1.08 asl

Monday, June 11, 2018

5 miles, 39:36 (7:55/m)

8:05, 7:42, 7:42, 7:36, 8:27
35 degrees
187spm                                                                   1.1m asl

Sunday, June 10, 2018

5 miles, 36:13 (7:15/m)

7:16, 6:58, 6:56, 7:15, 745
188spm                      1.21 aver stride length

Monday, June 4, 2018

5 miles, 28:24 (5:40/m)


5:05, 5:05, 5:36, 6:11, 6:22

avg run cadence 197 spm,                                                          average stride length 1.44 m

Sunday, June 3, 2018

5 miles, 36:19 (7:14/m)

200 push ups, 200 sit ups

6:22, 7:01, 7:51, 7:14, 7:00

Monday, May 28, 2018

38:28, 5 miles

7:54, 7:41, 7:51, 7:35,  7:24

Sunday, May 27, 2018

Thursday, May 17, 2018

Wednesday, April 25, 2018

Thursday, March 29, 2018

Thursday, March 22, 2018

5 miles

3 milers for 5 days complete
4 milers for 5 days complete
5 milers for 5 days complete
next week 6 milers.....
knee is decent can work with it if range of motion is not extended too much.

5 miles decent


Wednesday, February 28, 2018

Tuesday, February 27, 2018

3 miles

left knee leg lift still limited

Monday, February 26, 2018

3 miles easy

3 easy.......left knee issue, rested it and did exercises, now just trying to run slow with it 

Wednesday, January 24, 2018