The biking, instead of a morning run, is definitely giving my Achilles a break. I got some dynamic stretching in after the ride and some foam rolling in the am.

Ran about 8 miles in the afternoon and felt good. Dropped a quick mile in the middle of the run. Running on solid surfaces decreased the twinge of pain significantly. 10 x 100 meter strides and some mobility drills afterwards.

Getting pumped for Saturday’s race. I know I’m in some sort of shape but the 5k is my jam so I don’t want to get psyched out. Having a strategy for this race and hitting the times, at least through the first 2 miles will be key. Since it’s more of a family oriented run, I doubt there will be any real competition. Plus, Tony is running the 10k. Next week training increases as well as demand.

Remember that muscles need more time to warm up and massaged down in the cold weather so be sure to give yourself an extra 5 minutes before workouts and massage a little longer from the quads down. Once you’re warmed up, doing some dynamic drills to get the muscle fibers to engage is important. Keep working hard. We Are One 365.

AR. NF. NR.

Nick