I SHARED MY BODY AND MY MIND WITH YOU

Mo, 10/5/2015
AM: 2 mile shake-out at the HCGT in 20:44
PM: 4 miles easy with Madelyn on the Rail Trail in 30:49
* Probably would have been smarter to take a day off today. Right hammy/quad is completely trashed. Basically jogged around all day, not good. Madelyn pulled away from me in the final 5 minutes, she is gaining confidence. 
Tu, 10/6/2015
Rest Day - Right Hamstring Strain
We, 10/7/2015
5 mile rehab run testing the hamstring on the HCGT in 32:49
Th, 10/8/2015
AM: 6 miles on hilly country roads with 663ft of gain in 38:52 + 5 x 20" strides
PM: 4 miles easy on the Rail Trail before Sophia's match in 30:28
* Got ballsy and opted for my hill run to strengthen my hamstring. It help up quite well. Felt very good on the strides. PM run was awesome. Felt light as a feather, no hamstring issue until the last 2-3 min then painful. 
Fr, 10/9/2015
8 miles down to Nixon Park with the last 2 miles fast with 504ft of gain in 54:37
Sa, 10/10/2015
2M, 4x300 in 53-55-54-55, 1.5M in 8:17, 3x600 in 1:56-1:58-1:57, 1M in 5:34, 2x300 in 52-54
* 100m rest, 2', 200m rest, 2', 100m rest... great workout. Done on cinder York College Track. Awesome dedication. Felt injured on workout but pushed it anyway. Only had issue on second 1.5M rep, called it at 1.1mi, smooth, fast, strong.
Su, 10/11/2015
14 mile long run around the Lakes with 1,421ft of elevation gain in 1:46:16
* Great long run. From the get-go, my stride felt light and crisp, exactly the sensations I was looking for before I started down this path of rebuilding my speed. Really pleased with the effort, no major issues, kept it nice. Perfect weather.
Total
52 Miles with 2,976ft of Elevation Gain

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