run

late (after 7p) bike to trail, 1mi run. felt pretty easy, warm after 1/2mi. (frees this time)

R knee slightly wonky but better.

foam rolling: calves not tight at all really. quads a little knotty but not bad. adductors a little, but L glute behind hip noticeably knotty.

2x10 shoulderstand squats--left hip region felt mild pain at bottom of squat hm

2x10 step-ups, heel focus (also L posterior hip area)

2x9 knee tucks

3x10 calf raises eccentric+concentric no rest

3x10 DB 20lb shin raise

2x[7+7] empty bar clean position forward lunge (also L posterior hip tight or weak)

stationary bike: 20min, 5mi

food: apple, orange, frittata, orzo, now korean? yesterday ethiopian.

have been working on diaphragm awareness too. perhaps try VMO SMR

tue 14 jun

food: orange, wendy's, lulu's?

1.5mi trail run
0.25 fast run

feels pretty good. still need to VMO SMR.

2x6 knee tucks

20min 5.5mi stationary bike
more focused now?