166 Days till Goal Race, First Official Week of Summer Training,

This is the first official week of summer training and I feel good. In less than 2 weeks I will be able to see EC Gibbs in the finals of the 1500 at nationals and see Rupp carry his team on his back in the 1500, 5k and 10k by winning the 5k and 10k and scoring in the 1500. Better yet his teammate Matt Centrowitz will probably win the 1500 at nationals. Go Oregon! A distance team that will take xc and track nationals. Amazing.

So here was my training for today.

AM
pedestal routine: 3 sets of (prone elbow stand sl raise(10), supine elbow stand s.l. raise(5), prone hand stand s.l.raise(10), supine hand stand sl raise(10), lateral elbow stand sl raise(10), lateral hand stand sl raise(10), crunch with low reach(80), crunch:low reach with twist(50))
core work: 5 minutes of the modified german(60 pushups-60 situps), 10 minutes of Core focusing on obliques: 30 x side crunches, russian twist, side-to-side crunches, heel touches, hypers, prone cobra, superman, alt. superman, crunches, flutters-up and down, scissor flutters, and finish up the 10 minutes with a 6" hold which usually is 1.5" to get me up to 10 minutes of Core and 15 minutes of total core
light jog~10 minutes
hickey routine w/ leg curls: 3 x 10 with ankle weights: 10lb. in each ankle weight
stretching

PM
3 mile warmup
4 x 1/2 mile with 1/4 mile jog for 3 miles Total time: 17:06. Avg time on 1/2 miles: 2:36.2
kept the recovery honest
1.5 cooldown
tempo warmup exercises w/ 4 x 50 meter fast strides: 30 prisoner squats, 30 single leg squats, 30 stabilized single leg squats, 60 walking lunges, tried mountain climbers but felt pain in my ankle so i could not perform them or speed skaters.
felt no pain during the strides, so i think it is just limited to when i do mountain climbers. although i felt no pain doing mountain climbers the last two weeks.
dynamic warmup exercises with foot drills: again felt no pain on the ankle
focused stretching: holding stretches up to 25-30 seconds