PV = nRT

had to go to work today to get ready for NIH panel. at 3PM I couldn't take sitting at the desk  anymore. so I put on my shoes said what the heck and ran to Spring Hollow via single track. then on the way back I ran the 1st dam run 10K. 17.5 miles total 7:51 pace. rained on me the whole way, hard. what the heck.

kicked 34 laps in the pool, 35 minute workout.

My calf is reasonable., I am watching it closely I am now loosely following the FIRST training program to allow my calves some recovery time between runs. Basically, you run only three days a week- one interval day, one tempo, one long run. then do 2-3 days of cross training. And that's the magic formula. Will it work? We shall see. 

So today's workout: 6 x 1200, as 2 3x1200 reps. short 1-2 minute recoveries between each interval, and then a longer 400 meter recovery between the two sets. Here are my times:

4:19, 4:20, 4:18, 4:21, 4:19, 4:17

target was 4:15 so this was OK. calf feels pretty good, iced it after running.

tomorrow should be a cross training day., then thursday a long tempo run. since I will be in DC I will have to see what the hotel exercise room options are. Pool? stationary bike? elliptical? I shall see. then thursday- excited to run my tempo on the capital crescent trail, one block from my hotel, if my leg is in decent shape.

georgetown branch capital crescent trail, 4 miles easy. then 15 minutes stationary bike, then 15 minutes elliptical

10 mile tempo run 6:31 average pace. capital crescent trail Bethesda, in the pitch dark in the evening. no lighting on trail at all, it is lined with trees all th way so when the sun goes down it is dark. kind of scary too.

calf was a little sore when I got done, I can feel a specific point in there, above the achilles, when I stretch and stand on toes. I don't know if I should keep going, stop completely, or just scale back. makes me nervous.... never dealt with this before.

finished NIH study section and went to the exercise rooom here at the hyatt. did 35 minutes on the stationary bike. the seat hurts my butt big time- I can't sit longer than that.the spinner bikes at USU are better. then I finished off with 15 minutes on the elliptical. 50 minute workout. debating what to do with my calf- it is sore in one spot, but I can run on it... do I keep going or quit for awhile? the elliptical and bike dont hurt at all. it gets slightly sore running, and I can feel a spot when I do heel raises... any calf experts out there? Jon? Paul? Cody? anyone???  help me out, I need advice!!!

OK- taking the metro to national now to catch my flight home. long flight, in at 8:15, then I will drive to BYU and take my daughter for a late dinner or dessert or something. which means I probably wont be back home til around 2ish. but my daughter is worth the extra travels.