Another Day

Nothing eventful to report today...just another day of training. Woke up at 4:20 this morning with out any problems. Made it to the gym by 5:10 and knocked out my 90 minute moderate intensity bike ride (distance unknown) and followed it up with a 60 minute low - moderate intensity run (7.2 miles).

After the workout I hustled over to my 8:30 follow up appointment at the podiatrist and am happy to report that he is pleased with my progress though I am not out of the woods yet. The bone spur is still there and won't go away without surgery but the area is no longer inflamed...which is a good thing. Just have to continue to take care of the area on a daily basis. That list seems to be getting longer with each passing week:

• neck (herniated disk)
• both knees
• left Achilles
• right foot

Hopefully that is it....but knowing my history I wouldn't bet on it.

Tomorrow's workout is a beast 1 hour swim followed by an ultra high intensity run:

10 min warm up
4 x 20 sec hard / 40 sec easy run ups

The beast

1000 yds intervals completed at the following HR (1 minute easy jog between each)

84%
88%
92%

6 minute easy jog

1000 yds intervals completed at the following HR (1 minute easy jog between each)
88%
90%
92%

Even in the early morning hours it is sure to be smokin hot at the track. I am sure to beat down at the conclusion of this workout.