Sunday: D7,W4

1.) Daily Quiet Time:
Wake Up:
Devotion:
Streams in the Desert

2.) Training:

Endurance: Long run (86 min, mixed in threshold and easy pace)
Durability: 50 hand release pushups, active stretch


Notes:
Right foot is feeling pretty tight, going to stretch and roll it out.

Total Milage:
Run: 25.2
Bike: Between 12-13

4 weeks of my first base phase are complete. I am very happy with the progress I have made so far. The goal for these 4 weeks was to get myself better acclimated to running 20-30 miles per week and get used to at lease 1 long run a week (over 60 min for the time being). I have found that my cardiovascular and aerobic ability is fine and that what needs strengthening is my lower body (feet, tendons, achilles, calves ect). If I would not have hurt my foot last night I would have considered this first phase a complete success, however, injuries do occur and this is minor so I feel fortunate. The next phase going forward is going to be a building phase and I am planning on using the next 4 weeks to slowly increase mileage and add in 3 intense lower body sessions geared towards muscular endurance. The rest of the week will be focused on core and flexibility sessions with upper body calisthenics thrown in when time allows.

Focus needs to be on baby steps (which is always difficult for me) as I still have 18 months to train. Slowly build up a solid base of miles as well as lower body muscular endurance and let my body become acclimated to this workload.