Week ending 7/19/09

This week was interesting because I started to run a bit more, continued with more cycling, began to aqua jog, and received a cortisone shot in the left foot. Here are the specific details:

Monday 7/13/09

7.5 miles in 56:30 run

Tuesday 7/14/09

20 min easy bike (4 miles) before physical therapy

5.0 miles run in 38:36

Wednesday 7/15/09

20 min (4 miles) on bike

6.0 mile run in 50:00

Thursday 7/16/09

8.0 miles on bike in 36:00

Friday 7/17/09

physical therapy and cortisone shot in foot - doctors orders not to run over the weekend

45:00 aqua jog/water run with DD and MQ 9AM

45:50 spin on bike (13.5 miles) 7PM

Saturday 7/18/09

8.5 mile spin on bike in 30:22 - 7:30 AM

13.5 mile spin w/ 10 x 90 second hard/30 second recovery 45 min total - 5:30 PM

Sunday 7/19/09

2 hour aqua jog - 6:30 AM w/ DD and MQ

Foot feels better. Still need to ice and stretch regularly. Hope to continue this type of training next week.