MOTHERF^CKER, I'LL BE BACK FROM THE DEAD SOON

Mo, 5/11/2015
7 miles comfortable on the Greenway with 371ft of gain in 51:22
* Great decision to rest yesterday and then this morning to change to a recovery run, as I started off lacking power, but then really got rolling, and eventually got in a little trouble, but I felt great considering the 30K. 64-degrees, just great.
Tu, 5/12/2015
10 mile fartlek around Lake Williams of 8 x 5:00 easy, 3:00 fast with 889ft of gain in 1:02:36
* Awesome. This is why I race and do what I do. Another level today of fitness. Felt fatigued, but really ran the hards hard and the easy quite moderate. Hammered full strength throughout and finished 4:41/mi GAP up Hwy 214. Great.
We, 5/13/2015
13 mile medium long run around Lake Redman with 1,464ft of gain in 1:40:02
* Great run. Other than a bunch of aches and pains in my left soleus/shin and right arch, I had plenty of energy, light on my feet and floating over most of the trail with no issue. Finished up with some good turnover and better for the effort.
Th, 5/14/2015
7 miles easy on the Greenway with 371ft of gain in 50:00
* Forgot my watch, but knew the course. Nice and easy. Got some work done yesterday with Lacey, so a bit tender, but everything was good to go. Just need to keep strengthening my right hip. Good finish, strong on the uphill, open stride.
Fr, 5/15/2015
10 mile fartlek of 16 x 3:25 easy, :35 fast around Lake Williams with 1,165ft of climb in 1:13:43
* Really had good pick-up today. Nice and fast and in control. Exploded the :35 as quickly as possible. Had good form and energy for all 16. Disappointed in total time/pace, but tough workout to run fast the whole way through. Will improve.
Sa, 5/16/2015
7 miles easy around Rocky Ridge Park with 624ft of gain in 49:57
* Recovery day. We had a couple of hours to kill after Victoria's first match in the York Cup, so the girls dropped me off for my run. Great park. Nice and challenging. Classic PA trails. Need to get out here more. Good climbs, good rocks. 
Su, 5/17/2015
12 miles with a double summit of Big Round Top with 2,631ft of elevation in 1:50:52
* Set this run up as Easy down the O'Donel Trail, Moderate on Hemlock Rd., then hard up Big Round Top. I flirted with the idea of doing it three times after the first circuit, but upon the second circuit I was only at 7.05 mi, and so I knew that three summits would only get me 10 mi and I would be tempted to cut my run short (wanted 12 mi). So, I ran two summits and an extension to get close to 12 miles. Held up well, as here are my segments - O'Donel Descents - 12:14, 11:01, 11:13. Hemlock Rd - 3:51, 3:53, 4:04. Big Round Top - 12:34, 12:28. O'Donel Ascent - 12:00
Total
66 Miles with 7,142ft of Elevation Gain

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