This is the part of Fitzgerald's training that I always get in patient with evn thou I really know the value of it. I have done this training nprogram twice and know how invaluable keeping to this particular part is, but it is so hard not to want to go a little faster.

Normally, the second workout of the week is running at recovery pace for 1 - 2 miles follow by a hard run and then back to recovery pace for another 1-2 miles. It is so hard to stick to the recovery pace but I force myself to stick with the program, the first time I did this program instead of running at recovery pace I was pushing it into the lower end of the base pace but the ptoblem becomes when the hard workout came around I was getting too fatique to properly complete them, because they do get harder as the weeks go by.

Today's workout
Dynamic Flexibility
1.5  miles warmup @ recovery pace
1x30 sec @ 10% incline - relaxed sprint speed
1.5 miles @ recovery pace cooldown
Leg Workout

Am sticking with the same TPL from last year (43) so

Recovery Pace 12:12 - 10:52
Base Pace 10:51 - 9:54
Marathon Pace 9:20
Half Marathon Pace 9:02
10K Pace 8:36
5k Pace 8:17
3k Pace8:03
1 mile Pace 7:38  which will then mean if training goes according to plan I should be able to run

5k 25:46
10K 53:29
HM 1:58:34
M 4:04:50 

Got in 30 mins on the Elliptical and then 20 mins Upper Body work. My body cannot handle multi days of running so I break it up. Last year's running schedule worked great for me so I am probably going to go back to it. Running Monday, Tuesday, Thursday and Saturday, Cross training on Wednesday and Friday, Short strength training everyday alternating between Upper and Lower body. Yoga and Pilates Sprinkled  in as needed.

Took Sunday off as a rest day and kept the foot in the boot most of the day, I love to walk barefoot indoors and presently that is not really a very good idea so keeping it in the boot works best. Left hip doing great with lots of stretching.

Today is the official start of training not sure what for yet and still have to put a formal calendar together but I had to start building back up my base. Ran 3 miles and did some leg exercise.

3 miles today, who...hoo , it felt great, I decided to run this on the treadmill to better gauge speed and how my body response to it. I started out at Recovery pace then getting to base pace after every mile I drop back to recovery pace instead of a walk just because it is really hard for me to walk on the treadmill I tend to really heel strike badly. For the final mile, went from recovery pace to base to Marathon to 10k pace was able to hold 10k pace with no pain to either leg.The only problem I noticed was how cold my fingers and toes were, I was sweaty but both were freezing. Did Dynamic Flexibility before running.

After running, move on to do Upper Body/Core workout with Cindy and then finish up with 8 mins of yoga stretch, this are both from Exercise TV.

Formal training starts Monday, Signed up for the Akron Marathon and will be signing up for more races before then.

Slowly beginning to feel my running mojo coming back, still only running 1 mile each but only minimal pain when done and thi sis not from my injury. I still can't beleive how much my quads and calves hurt from the first 1 miler on Saturday.

Dynamic Flexibility
1 mile on the treadmill ( started out at 5.1mph and finish the last .2 @ 6mph)
Exercise TV Upper Body Work with Cindy W using 10# weights
Stretch on my own

Dynamic Flexibility
1 mile run on treadmill
12 mins on the spin bike
20 big boy  pushups
20 crunches
30 sec plank hold

Am going to be using Matt's Fitzgerald's Brain Training for Runners Book again for my training, it worked great for me last year and got me ready for every race and I shaved off quite a bit of mins off all my previous PRs even though I was nursing injuries and no previous injury got aggrevated and no new one developed. I did level 1 running 4 times/week, cross training on non-running days and alternating lower and upper body strength using Barry's Bootcamp Mission Specialist which are only 12 mins.

Matt Fitzgerald Dynamic Flexibility from The Brain Training for Runners Book
1 mile run outside, neighbourhood loop
Fitzgerald's Core Conditioning
Gilad Body Scuplt Legs, Chest & Abs- Exercise TV

Yesterday was a rest day, my quads and calves were so tight and sore, so use the stick and did lots of stretching. I have decided to sign up for some races including the Akron Marathon, I need a goal if not I won't really give it my all, there is just so much that competes for my time and without a goal it is so easy for me to make my fitness last again and start catering to everybody else.