OBEJECTIVE
dynamic stretching warm-up
1 mi. warm-up
2k @ 6:52 w/ 90 second active recovery
1 mi. @ 6:32 w/ 90 second active recovery
1k @ 6:18 w/ 90 second active recovery
1 mi. cool-down

ACHIEVED
1.04 mi. WU
dynamic stretch
2k @ 6:42 w/ 90 second active recovery
1 mi. @ 6:23 w/ 90 second active recovery
1k @ 6:12 w/ 90 second active recovery

5:24 AM 59º 84% 0 mph

Felt pretty good.

Started carbohydrate depletion yesterday so I should be good and ornery by the end of the day tomorrow. In know the Western Australian method (and other studies) suggest you don't have to follow the old-school protocol of the eastern bloc countries but the whole 7-day approach gets me into a mindset that seems to help my racing.

Went to see Dr. Cadeña yesterday. Very surprising diagnosis. The problem I've been experiencing with my ankle for the past two weeks is apparently shin splits. I've had shin splits before (about three years ago) but they were nothing like this. Cadeña worked his magic and I felt pretty good today. The issue was there this morning but it was latent. I'll go for another treatment Thursday morning and get a tape job. Hopefully that's the last I have to think about shin splits!

PRE RUN
weight=159.5
water & 500 mg glutamine

POST RUN
water & multivitamin