last three weeks

week of 9 November - 4h20' (no running)

Mo - 30' stationary bike
Tu - 30' stationary bike
We - 30' stationary bike + general strength circuit; left my groin sore -- mistake
Th - 15' elliptical + 5' stationary bike (recovering from We)
Fr - rest (still recovering)
Sa - 2h'00' poolrunning; poolrunning is strange; wicked calf cramps off and on in last 30'
Su - 30' elliptical (limited time)

week of 16 November - 3h06' (ran 5 miles, 49')

Mo - 30' elliptical
Tu - 49' run (9:37); stressed out and needed run. Painful. Bad idea.
We - 45' elliptical; included 6 x 2' @80rpm, 2' @70rpm
Th - 60' elliptical; included 8 x 2' @80rpm, 2' @70rpm
Fr - 0; no time
Sa - 0; same as Fr
Su - 0; same as Fr

week of 23 November - 8h51' (no running)

Mo - 60'
Mo - 60' elliptical + 15' bike; steady ~75rpm
Tu - 36'47'' 3 mile run on grass with daughter at GotR; butt painful from start, groin joined in at 0.5 miles
We - 60' elliptical including 4x1' in reverse (10' in between); sore from run
Th - same on We; not sore
Fr - same as We
Sa 3pm - 81' poolrunning; life in way, late start and pool close before 2 hours
Su 10am - 81' poolrunning; planning 90, but right hip and legs got weak after 75' and I cut short

I've settled into a good rut. My goal is to get in 10 hours a week with poolrunning on the weekend when possible. I'm doing a 5k with my daughter on Saturday, so that's my first test. It's probably not wise to jump into 3 miles, but I have to run with my little girl. After that the plan is to sub running on a treadmill (maybe 15') for part of the elliptical time and see how that goes.

In addition to above I probably did the myrtle girdle and lunge matrix routines 5 times this week after work. I've also been doing static stretches after I exercise and 4-6 x 130# lat pull and 25 pushups immediately following exercise. I've also been icing frequently. You know that stuff your supposed to do.