Day -1

Weight this morning 173.2  Bodyfat 12.3%

One more day before I start my big week of a 100 miles! At 530pm last evening I ran 6.4 miles with some fast runners (my wife, Ryan Bak, Mario Mendoza and Nathalie Bak). They had just ran close to 13 miles in the morning so they took it easy on us. We 'only ran at 7'40 pace on a hilly trail. It was jogging pace for them and not so jogging pace for me. Here is a link to our run http://app.strava.com/runs/24148429

I'm playing tennis this morning but no running as I want to be fresh for my long run on Sunday morning!

Day -2

Weight this morning is 174lbs, 13% body fat.

Yesterday I ran 2 miles in the morning (http://app.strava.com/runs/23989253) and 3 miles (http://app.strava.com/runs/24060454) in the afternoon. I also did 4 sets of

Image	Exercise	Set	Reps	Weight/ Resistance	Tempo	Time
	Single Leg Hip Extension 1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc. 2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor. 3. Press until your hips are at full extension. 4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.					50sec
	Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions					50sec
	Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.					50sec
	Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat.					50sec
	Hip Thrusts 1. Lie on your back with your legs bent 90 degrees at the hip. 2. Slowly lift your hips off the floor and towards the ceiling. 3. Lower your hips to the floor and repeat for the prescribed number of repetitions.					50sec
	Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat.					25 sec ea

Day -3

Three days before I start my 100 mile week. I weighed myself at 172.8lbs this morning and my body fat percentage is 12.3%

My calves are sore right now. I've run 18 miles so far this week but I've done a hard workout on Tuesday (5k tempo + 4x800 at 5k speed) and also a strength workout in the morning with squats and dead lifts. Yesterday I took it easy and only ran 2x2miles at easy pace.

We will see how I feel today. I'm planning to do another strength workout.

The plan for my 100 mile week is as follows:
Sunday: 13 mile run in the am and 7 miles in the pm
Monday: 2 miles at 930a, 3 miles at 1130a and 8 miles at 5pm at Old Mill
Tuesday:  2 miles at 930a, 3 miles at 1130a and race at Old Mill (2m warm-up/5k race/2m CD)
Wed: 2 miles at 930a, 3 miles at 1130a and 8 miles at Phil's trail
Thu: 2 miles at 930a, 3 miles at 1130a and 8 miles at Old Mill at 5pm
Friday: 2 miles at 930a, 3 miles at 1130a and 8 miles at Tetherow Golf course trail
Saturday: 10 miles morning, 10 miles late afternoon run