Commit to the Volume

Monday, 01/02/2012
AM: 7 miles steady down Rockburn Branch Park in 45:30 + strides
PM: 4 miles into the wind around Ft. McHenry + weights
Tuesday, 01/03/2012
2M in 11:44 (r. 3'), 2M in 10:53 (r. 3'), 1M in 5:07 (r. 90"), 1M in 5:05
* Absolutely crazy. 26 degrees with a 19-degrees wind-chill. It was freezing and I had very little energy. The 11mph wind didn't help, but I got out there in my spikes and on the first loop I was running on concrete! The ground was frozen and I was running like sh!t because of no traction or power. After seeing my mile split at 6:00, I opted to finish the loop, grab my flats and head to the track where I knocked out a 10:52. I then launched into a mile aiming for 5:15 and ran 5:07. 
Wednesday, 01/04/2012
AM: 4 miles easy around Elkridge in 27:48
PM: 7 miles of torture with flared up ITBS in 55:00
Thursday, 01/05/2012
10 miles on trails in 1:05:58 + strides
* Drove out to Road Runner Sports last night to pick up an ITB strap, which has saved my life in the past. Strapped it on and was able to complete my run with minimal pain and irritation. I think this is a step in the right direction. Will continue to foam roll at night. Cross my fingers... will also drop to shorter runs for the time being.
Friday, 01/06/2012
AM: 5 miles steady around Elkridge in 32:23
PM: 5 miles steady around Ft. McHenry in 32:22
Saturday, 01/07/2012
AM: 3 miles easy, 4 mile grass fartlek of 1 min on/ 1 min off in 21:53
PM: 4 miles easy around Bellows Spring grass field in 28:36
Sunday, 01/08/2012
17 miles of trails in Patapsco Valley State Park in 1:57:33
Total
78 Miles

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