Well the nike + was giving me great incentive and massage therapy proved helpful- apparently I have less flexibility than a bungie cord from the dollar store...
so I was running more than ever before, when suddenly,
I was cruising along until 3.5 miles into a Run on jan 14th and a pain in the calf bit me like a rattlesnake - I recovered somewhat but then hobbled home
so I went swimming on:
jan 16-100 wu/ 50 kick /200 float / 300 crawl / 100 cd
jan19th 150 wu / 100 kick, 400 crawl / 200 cd
jan 23rd- with Silke: 200 wu / 150 kick / 450 float / 500 crawl stretched in sauna
Bike trainer: jan 17- 20km jan 20- 15km

plan: swim wed / weeknd / mon /
trainer: tues / thurs / weeknd / tues

reality- swam wed- 200 wu / 150 kick / 400 float / 500 crawl
thurs /fri- sick at home
short run sun- no pain!

plan- mon- trx/bike / tues- short run- 8:20 pace start slow, easy run, stretch / wed swim / thurs run- 5 miles @ 8:10
fri- off
sat- bike w/myles / trx
sun- run- 1 hr trail run