Week synopsis: Not even counting the weeks taken off from running. It would be too depressing. Both heels are so close to 100% again. Been good about doing strength training, particularly leg work. It is surprising to me, that heels can be too sore to run on, but tolerate weighted heel raises.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/16 - 149.2
-  Dumbbell Pull
- Abs
4/17- 149.2
- Dumbbell Push
-  Biceps
 4/18 - 149.2
- Legs
- Triceps
 4/19
- Barbell Pull
- abs
 4/20
- Barbell Push
- biceps
   
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4/9 - 148.6
- dumbell pull
- biceps
- abs.

4/10 - 148.6
- dumbell push
- triceps
 4/11
- legs
- abs
 4/12 - 148.6
- barbell pull
- biceps
 4/13 - 149.2
- barbell push
- abs
 4/14
- Legs
- triceps
 4/15
 Week synopsis: Probably turned an ankle on 3/28, straining my tibialis anterior. Thought it was a pinched nerve, but by Saturday it had mitigated enough to reassure me..
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 3/27
- barbell push
- quads
- abs
- 1 mile
 3/28
- barbell pull
- calves
- arms
- 1 mile

 3/29
- barbell push
- (skip quads: drop foot)
-

 3/30
- 1 mile
 3/31
- dumbell pull
 4/1
 Week synopsis: Cancelling all running because of on-going PF issues. These were probably caused by inadequate neutral support shoes.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/19
- barbell pull
- calves
- arms
 3/20
- barbell push
- quads
 shovelled snow  3/22
- dumbell pull
- calves
- arms
- abs
 3/32
- dumbell push
- quads
   3/25
- barbell pull
- arms
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/12 - 148.4
- 4.1miles
- abs

 2/13
- dumbbell
- legs

         
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/5 - 148.2
- barbell,
- arms
 2/6
- 3.3 miles
- abs
 2/7
5.0 miles
 2/8  2/9
- 5.0 miles
 2/10
- 5.0 miles
 
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/29

1/30
- barbell
- legs
1/31 - 149.6
- 4.0 miles
- abs
- arms
2/1 - 149.6
- 5.4 miles   0.1x3
2/2 - 149.6
- dumbell
- legs
2/3  149.6
 legs sore from Th.
and Fr.
 2/4 - 149.6
- 12.0 miles
- abs

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/22
1/23
- barbell
- legs
1/24
- 4.5 miles
- arms
- (abs)

 1/25
- 5.0  miles
- abs

 1/26
- dumbell
- legs
 1/27
- 5.1 miles
 
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/15
- dumbell
- legs
- abs
01/16
- 5.0 miles
- arms

01/17
- 3 miles (snow)
- abs

01/18 - 150.4 lbs
- Rest day. Tired.
 01/19

 1/20
- 5.0 miles

 1/21

 Week synopsis: 01/07: worked legs too hard. Sore for the next 2 day. Lifted on 1/10, after DOMS diminished.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/08
Leg DOMS

01/09
Leg DOMS/Ice

 1/10
- barbell, arms
- legs

 1/11
-  4.6 miles

 1/12
- 1.0

 1/13
- 5.0 miles
 1/15
- 10.0 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/01
- 5.35 miles
01/02

 01/03  01/04
- Barbell, arms
- Legs
 01/05
- 5.2 miles
 01/06
- 5.1 miles
 01/07
- Dumbell
- Legs
- Arms