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