5 miles, 36:25 (7:17/m) 1 min on 1 min off

6 miles (speed play within)

6 miles

6 miles

5 miles

5 miles

5 miles

5 miles

5 miles

4 miles

4 miles

3 miles

3 miles

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

3 miles

3 milers wed, thurs, fri

3 miles

no calf pain

3 miles in the nike vapour flyknit racers

3 miles

3 miles (fri)Thurs

3 miles

3 miles (24:00)

3 milers yesterday and today

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)

6 miles

6 miles

6 miles

1 hour calf lower leg massage

5 miles

5 miles

5 miles

5 miles

5 miles

4 miles

4 miles

4 miles

4 miles

4 miles

3 miles

3 miles

3 miles

3 miles

3 miles

2 miles

2 miles

2 miles

2 miles

2 miles

1 mile

1 mile (7:00)

1 mile

1 mile

1 mile

3 miles walk 3 x 300 runs within

3 miles walk 3 x 300 runs within

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 

no dice

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

5 miles

left calf knot acting up....strengthening week 

5 miles

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

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

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

4 miles

4 miles

4 miles

4 miles

4 miles

4 miles

3 miles

3 miles

3 miles

3 miles 38 degrees

3 easy 20:00 Mon and tues

5 miles easy

37 degrees humidity 65%

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

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

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

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

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

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

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

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

200 push ups, 200 sit ups

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

38:28, 5 miles

7:54, 7:41, 7:51, 7:35,  7:24

5 miles, 36:11 (7:13/m)

6:21, 7:44, 7:26, 7:31, 7:04

5 miles

5 miles

5km

3 miles

4 miles, 37 degrees, summer :)

4 miles

3 miles

3 miles

3 miles

3 miles

3 miles 20:20 (6:46/m)

6:47, 6:32, 6:56

3 miles 19:45 (6:34/m)

6:27, 6:12, 7:03

3 miles

 3 miles

3 miles

7 miles

7 miles

7 miles

7 miles, 56:00

6 miles, 46:20

2 miles

had to break up runs to get in 6 miles for day

morning 4 miles

6 miles

6 miles, 45:23

6 miles, 47 min

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

5 miles

5 miles felt decent

5 miles

4 miles

4 miles

4 miles

4 miles

4 miles

3 miles decent :)

3 miles

3 miles decent

3 miles mon tues, knee improved

3 miles

3 miles

left knee leg lift still limited

3 miles easy

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

3 miles

3 miles fri, 3 miles sat

3 miles

3 easy

5 miles easy forgot watch

5 miles