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ran with sherm then ran with one of coach bilecki's kids from briarwood

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ran with some goats the first loop, southwick the 2nd loop, felt very good today, but my right leg is sort of screwed up. I think it's sort of the same thing that was wrong with it before. It will be fine for the race, and probably fine for the PDR, but I may need to find something to make sure it doesn't come back. Maybe some sort of leg strengthening regime.

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+ strides

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ran with sherm

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15:40 for the alumni good for 14th. Splits: 5:11, 5:09, 5:20 Didn't feel all that great. My leg was fairly fucked up, it's the same thing that I had for the Boston Marathon and felt about the same or worse than it did then. I'm shutting things down since this thing didn't end up healing and I don't want to do any more damage to it. Pimp showed me some exercises, one of which pin points the exact location of this injury and hurts like hell when I tried it. I'm going to rest up and do the exercises, I'll start back up when I can do them and feel fine on them.

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hit the weight room with sherm, cone, pimp. I couldn't do 1 rep of my hamstring exercise on my injured leg.

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did 1 hamstring rep, still in horrible amounts of pain. I've been getting 15 reps on my good leg, I'd like to get to that level, without pain.

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got in 5 reps on my right leg, still hurts. 2 sets of 100 leg raises 2 sets of 30 push ups 2 sets of 5 pull ups

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got in 10 ham reps on the bad leg 3x30 push ups 3x6 pull ups 3x100 leg lifts 3x50 back ups

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did a full 15 hamy reps on my bad leg, didn't do other stuff cuz I'm down with a cold.

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15 hamstring lifts 3x7 pull ups 3x30 push ups 3x125 leg lifts 3x50 back ups

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ran with sherm and cone

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15 hamstring lifts

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Sherm and I are instituting plan get shredded like it's 480 BC Thermopylae 4x 20 pulls ups 30 push ups 40 sit ups 50 squats 3 min rest the whole thing took 64 minutes. The pull ups were the limiting factor. Everything else I rolled through well.

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4x 100 meter lunges with 20 lbs dumbells 30 2 ft box jumps 20 pull ups took 41 minutes to do it, didn't have to resort to single pull up sets this time and only went to sets of 2 pull ups at a time on the last set.