Mo, 5/16/2016
Test - Recovery
Tu, 5/17/2016
5 miles easy on the Greenway in 38:14 + 6 x 100m Uphill
We, 5/18/2016
8 miles moderate on the Greenway with 394ft of gain in 56:41
* avg. 7:04/mi... really good run. An amazing sign that I did not want to get on the trails. I am ready to run fast again. My body wanted the smoothness of the road and got into a great rhythm. Was really worried last night about my right hip, but absolutely zero limitations today. Only funny spots was right Achilles and right quad/adductor from perhaps favoring slightly that side sub-consciously. Had some great moments of running. Need to really keep focusing on Nick Willis-like form. Use the hamstrings, use push-off, open the stride. Rainy the whole run. When is the weather going to change???
Th, 5/19/2016
6 miles easy on the Greenway and Nixon Park with 406ft of gain in 49:00
* avg. 7:58/mi... solid run. Nice and easy recovery. Called it a 6 after realizing my pace was going to put me equal to yesterday's run and couldn't have that. Will hit up 4.5 mi tomorrow, then race Saturday. Maybe go big on Saturday.
Fr, 5/20/2016
5 miles easy on the Greenway in 36:18
* avg. 7:18/mi... that felt great. Once again, great form-work, working on my kickback and hamstrings. Felt nice and effortless, no real issues. Tomorrow will be fun. Preakness today.
Sa, 5/21/2016
MAD DASH EXTREME TRAIL 5M in 31:21 CR
* 795ft - avg. 6:23/mi (6:04/mi GAP).. course record by 2+ minutes. Didn't get much of a warm-up, as I went out with the family and it was lightly raining. Goal was to attack the uphill climb and then cruise the downhill. Wasn't sure what to expect in terms of footing, but it was pretty solid. Great start, realized that for USATF I am going to need a very intense warm-up (no fooling around), but never got into any physical trouble and hammered really well. Opened up like a champ on the downhill and aced it. Feeling really, really good. Some post-tip soreness, so will keep it in check.
Su, 5/22/2016
4+ mile regeneration on the Greenway in 33:40
Total
35 Miles with 2,211ft of Elevation Gain



































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