SO COME TEST ME, SO COME BREAK ME

Mo, 9/7/2015
AM: 9 miles easy down to Nixon Park and HCGT with 649ft of gain in 1:01:45
PM: 4 miles easy at the Rail Trail with Perla in 31:34
* Great morning run. Skipped the QB 10K in order to double on my first run back from the end of MUT season. Good call, as I had some soreness and fatigue. The PM run with Perla was eye-opening. It was like I was on my first run of the year, totally depleted, uncoordinated, no strength, no power, minor aches and pains. Will see how many I can hit.
Tu, 9/8/2015
5 miles up the Greenway, then 6 x 1:30 up Nixon Park Hill, rec. 4:00 in 22:07
* Major exposure. Yesterday's double got me more fatigued than expected. I had a decent warm-up, but then really wanted to get after the hill climbs and I had nothing! Wow, no power, just going through the motions. Hmm, but great work.
We, 9/9/2015
AM: 6 miles recovery around Lake Williams with 587ft of gain in 40:11
PM: 3 miles with Madelyn at the Rail Trail in 23:54 + 6 x 100m strides
Th, 9/10/2015
2 mile warm-up in 16:39 + 8 x 1000m in 3:30 with 200m jog (1:30) at York College
* 3:32, 3:22, 3:26, 3:24, 3:26, 3:25, 3:27, 3:27 (avg. 3:26)... solid workout. Felt tremendously comfortable. From the gun felt like 3:30 (goal) was going to be out of my rhythm and settled into the 3:25 range. Nice and comfortable, very little rest. Last one got tough.
Fr, 9/11/2015
AM: 6 miles recovery around Lake Williams with 617ft of gain in 39:24
PM: 5 miles steady with Perla at the Rail Trail in 39:13
Sa, 9/12/2015
14 mile long run around Lake Williams from Home with 1,421ft of gain in 1:42:51
* Opted to get this done before Victoria and Sophia's soccer games and it was a great call, as storms moved in and would have wiped out the day. Felt a bit sluggish to start, very tight right soleus, but kept moving as best I could with a strong effort. Hit the Lake then Joppa Rd and then headed home feeling pretty dang strong. Very good run. Pleased.
Su, 9/13/2015
3 mile warm-up down to Nixon Park, then 3 mile uphill tempo in 15:55 GAP
* 5:27, 10:44 (5:17), 5:11... (GAP avg. 5:18/mi)... heck yeah. Maybe I should've been doubling all this time. Totally strong. Totally dedicated in the early morning before Int'l GTM. Super strong. Like the good ol' days. 
Total
66 Miles with 4,701ft of Elevation Gain

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