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12/15/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Push-ups 25 x 4.

Easy run. 2.5 miles in 18:16. 7:18 avg. mile pace.

Elliptical. 10 minutes.

12/13/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run + 6 x 150m strides. 4.6 miles in 31:34. 6:51 avg. mile pace.

Foam roller on hams, calves, quads....

12/12/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Dips 8 x 2.
Db shoulder press 45 x 8 x 2.

Easy run. 4 miles in 28:14. 7:03 avg. mile pace.

Foam roller...

12/11/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Db curls 40 x 9 x 2.
Dip bar leg raises 25 x 3.
Db lateral raises 25 x 10 x 2.

Easy run. 5 miles in...

12/10/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run + 12 x 150m strides. 5 miles in 33:00. 6:36 avg. mile pace.

Foam roller on hams, calves, quads....

12/8/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 7 miles in 50:26. 7:12 avg. mile pace.

Foam roller on hams, calves, quads.
Hurdle stretch 2x20...

12/7/2014

Took yesterday off.

Incline bench press 120 x 5 x 2.
Dip bar leg raises 24 x 3.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run on treadmill. 4...

12/5/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 3 miles in 20:41. 6:53 avg. mile pace.

Elliptical. 15 minutes.

Foam roller on hams, calves,...

12/4/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Db curls 40 x 8 x 2.
Db front raises 25 x 11 x 2.

Easy run. 4 miles in 29:18. 7:19 avg. mile pace.

Foam...

12/3/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Incline bench press 115 x 6 x 2.
Db shoulder press 45 x 7 x 2.
Db lateral raises 25 x 10 x 2.
Dip bar leg...

Hey XCRunner9, welcome aboard. It's always great to see other distance runners on here. My shins are getting there. Hopefully a few weeks before I'm back to normal. I'm still keeping it short but...

12/1/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 4 miles in 28:39. 7:09 avg. mile pace.

Foam roller on hams, calves, quads.
Hurdle stretch 2x20...

11/30/2014

Db curls 40 x 8 x 2.
Dip bar leg raises 22 x 3.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 4 miles in 29:53. 7:28 avg. mile pace.

Foam...

11/29/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 3.5 miles in 26:53. 7:40 avg. mile pace.

Foam roller on hams, calves, quads.
Hurdle stretch 2x20...

Took yesterday off.

11/28/2014

Db concentration curls 25 x 10 x 2.
Db lateral raises 25 x 10 x 3.
Db front raises 25 x 11 x 3.

Leg swings front to back 10 on each leg, side to side 10 on...

11/26/2014

Db concentration curls 25 x 10 x 4.
Push-ups 25 x 4.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 2 miles in 15:00. 7:30 avg. mile pace.
...

11/25/2014

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run on treadmill. 4 miles in 30:00. 7:30 avg. mile pace.

Foam roller on hams, calves, quads.
Hurdle...

11/24/2014

Db front raises 25 x 10 x 2.
Db lateral raises 25 x 10 x 2.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 2 miles in 17:00. 8:30 avg. mile pace....

11/23/2014

Incline bench press 115 x 5 x 2.
Dip bar leg raises 22 x 3.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run. 3 miles in 21:00. 7:00 avg. mile pace....

11/21/2014

Db curls 40 x 8 x 2.
Db lateral raises 25 x 10 x 3.

Leg swings front to back 10 on each leg, side to side 10 on each leg.

Easy run on treadmill. 4 miles in 20:00. 7:30 avg. mile...