I WANNA GET STRAIGHT TO THE CLIMAX

Mo, 5/2/2016
Failed Attempt to Run - No Energy
Tu, 5/3/2016
Warm-up, 3 x 1600m at York College in 5:18, 5:17, 5:20, rec. 3 min
* HR 171, 174, 173 with cadence in the 185 range. Rainy morning. Goal was 3-4 x 1600m at 5:20 so I freaking nailed it. Very pleased with my progression. Avg. 79/400m... for my 2 x 2000m on Apr 21 (2 weeks ago), I averaged 82/400m, so a good 3-sec/mile improvement. Canova wanted 2-sec improvement, so nailed it. Would've ran 4, but my left quad got rough on the final couple of laps and didn't want to push it even after a night of phantom Achilles driving pain.
We, 5/4/2016
4 mile regeneration around Ft. McHenry in 30:26 + 8 x 100m Uphill Strides
* avg. 7:49/mi.. Miserable. I just can't run in the afternoon when I am not in my routine and rhythm. Body just rebels and is not ready to run. Gotta figure this out. At least the last half mile was smooth and the strides were with power, so all good.
Th, 5/5/2016
2 miles easy with multiple bathroom stops, then 4 mile fartlek - 40" fast every 3' in 43:23
* 303ft - avg. 7:03/mi... really rolled after getting my stomach settled. I ate a ton of buttered popcorn last night at Armour Day and that wreaked havoc on my stomach. It was horrible. But I felt so smooth, I opted to give it a go and had a great workout, all things considered. 48 and drizzly. My right calf acted up, but kept it all in control. Some pain, but oh well. 
Fr, 5/6/2016
6 miles easy in the rain on the Greenway in 45:05
* 288ft - avg. 7:25/mi.. felt amazing to start, mid-day, after my last presentation for SS17 SM... raining the whole time, but wanted to run. Felt great through about 4 miles and then all fell apart. Just perhaps running too slowly before tomorrow's race...
Sa, 5/7/2016
2 mile warm-up, 5K From Hell in 18:22 CR
* 444ft - 6:53 (5:21), 6:31 (6:24), 5:14... avg. 6:14/mi... hell yeah. What a rust-buster. $200!! I felt amazing. On the warm-up, my post tib ached like crazy. Stopped to pinch it and got a great, deep twitch. Felt relaxed and smooth. Put on my flats and got ready to roll. Got out well, but controlled. I had driven the course before the race, so was prepared for the nasty 19% grade, but man I felt great. Perhaps ran a little conservative because of my limited work, but man, I absolutely ROLLED that final 1.5 miles back to the start. I think I split 9:54/8:28... pretty nutz. Last mile sub-4:50/mi pace. 
Su, 5/8/2016
4 mile regeneration on the Greenway in 33:47
Total
28 Miles

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